Flat Belly, Fast: Certain Ways to Debloat Today

 Flat Belly, Fast: Certain Ways to Debloat Today

Slimming down takes time and dedication, but a few quick tricks can help you feel a little bit lighter in just one day. Read on to get our tips on how to feel less bloated and puffy — and have a flatter belly — by the end of this Winter day!



Morning: Drink Hot Water and Lemon
A mug of hot lemon water in the morning wakes up your digestive system and helps get things moving. You can drink green tea with lemon if you don't like the taste of warm lemon water on its own.

 

Morning: Go Dairy Free
Many people feel belly discomfort after eating dairy. If that's you, leave out the cream and yogurt from your morning breakfast.



Morning: Detox With Yoga
Yoga twists help rid your body of toxins by helping your digestion.

http://www.fitsugar.com/Ways-Debloat-Fast-30534602#opening-slide

How to Get Slim All Over Superfast (Part 3)

How to Get Slim All Over Superfast

 

Kneeling Glute Toner

Kneel with knees hip-width apart, and hold the back of a chair; tighten abs, tuck pelvis. Slide left foot back, lift knee and toes off floor; press straight back with foot (knee bent) 20 reps. Keeping knee behind hip, pelvis tucked, turn out leg slightly (toe to 8 on clock); lift toes 20 reps. Rotate thigh out; press foot back 20 reps. Lift leg diagonally to side 20 reps. Switch legs; repeat series.

Trainer tip: Keep working leg behind supporting leg at all times.

 

Pretzel

Sit with right knee bent directly in front of right hip and left knee bent behind left hip; place fingertips on either side of right knee (slightly wider than shoulders). Brace core muscles; lift left knee and foot off floor. Do 20 reps, touching floor with knee between reps. Keeping knee up, press knee back for 20 reps. Switch legs; repeat both moves.

Trainer tip: If lifting your knee is too challenging, just lift your foot.

 

Pigeon Stretch

From a kneeling position, bring bent right knee forward, laying outside of leg on mat, and slide left leg straight back. Keep hands on the floor, framing right knee. Slowly lower chest toward thigh as you gently roll your hips from side to side. Settle into a position that gives you your best stretch, and hold for 30 seconds. Repeat on the other side.

Trainer tip: Tight hips? Put a rolled-up towel beneath the hip on the same side as your front leg.

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How to Lose Weight - The Basics of Weight Loss

At it's most basic, losing weight is about burning more calories than you eat. That seems simple enough, but if were really that simple, none of us would have a weight problem. Too often we take drastic measures to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. Maybe you lose weight but what happens when you go off that diet or stop that crazy workout program? You gain it all back and more. The real secret to weight loss is to make small, lasting changes. The key is to forget about instant results and settle in for the long run.

Rules of Weight Loss

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

1. Calculate your BMR (basal metabolic rate). Your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism.
2. Calculate your activity level. For a week or so, keep an activity journal and use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. Another, easier option is to wear a heart rate monitor that calculates calories burned. After a week, add your totals for each day and average them out to get a general idea of how many calories you burn each day.
3. Keep track of how many calories you eat. For at least a week, enter and track your calories online (e.g., with Calorie Count) or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.
4. Add it up. Take your BMR number and add your activity calories. Then subtract your food calories from that total. If you're eating more than your BMR + your activity calories, you're at risk for gaining weight.

Example:

Mary's BMR is 1400 calories and she burns 900 calories with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories (1400 + 900= 2300). However, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain about a pound every 2-3 weeks.

This example shows how easy it is to gain weight without even knowing it. However, it's also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you're eating. If you can find a way to burn an extra 200 to 500 calories most days of the week with both exercise and diet, you're on the right track. Try these ideas:

Instead of...	Do this...
An afternoon Coke	Drink a glass of water. (calories saved: 97)
An Egg McMuffin	Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)
Using your break eat sweets	Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button	Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching TV after work	Do 10 minutes of yoga (calories burned: 50)

Total Calories Saved: 532 (based on a 140-pound person)

How Much Exercise Do I Need?

Exercise is an important weight loss tool, but how much you need varies from person to person. The guidelines recommend at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small, for example with 3 days of cardio for 15-30 minutes, gradually adding time each week to give your body time to adapt.

http://exercise.about.com/cs/weightloss/a/howtoloseweight.htm

How to Lose Fat Fast

You can lose fat fast and forever without waking up at 5am to run on an empty stomach, without exercising 6x/week, without feeling hungry all the time or cutting your favorite foods forever and without expensive supplements.
You only need 3 things to lose fat: strength training, healthy nutrition & cardio. This post will give you a simple, efficient fat loss plan; so you can get your body fat to dream numbers while still have a life & eat normally.

You'll get best results doing a free weight routine of compound exercises like Squats & Deadlifts. It only takes 3x45mins/week.


Get Stronger. Strength training increases cardiovascular fitness, strengthens joints &   bones, builds  muscle and improves fat loss.  

Maintain Muscle. More strength is more muscle. Strength training builds muscle and prevents muscle loss so you don't get skinny + fat.

Burn Fat. Strength training prevents your metabolic rate from going down when dieting. This means more fat loss.

Stick to Diet. Exercising positively influences your eating habits. You'll stick to your diet better if you do strength training, losing more fat.

Eat Healthy. Eat whole unprocessed food, 90% of the time. Whole foods come as close as possible to their natural state: without added sugars, fats, sauces, ... Buy raw foods and cook them yourself.

• Protein. Necessary to build & maintain muscle so you don't get skinny + fat. Protein also satiates and has the highest thermic effect. Eat a whole protein source with each meal: beef, poultry, fish, dairy, whey etc
• Veggies & Fruits. Fill your stomach, but usually low in calorie. Also high in fiber, water, vitamins & minerals. Eat veggies & fruits with each meal: spinach, broccoli, kale, asparagus, apples, oranges, etc.
• Healthy Fats. Fat doesn't make you fat, bad nutrition & lack of exercise do. Healthy fats help fat loss: they satiate and slow down digestion. Eat healthy fats with each meal: fish oil, olive oil, mixed nuts.
• Water. Thirst can make you think you're hungry. Avoid soda, alcohol and fruit juice. Drink 2 cups water with each meal and sip water during your workout. Green tea and water with squeezed lemon are OK too.

Eat Grains Post Workout Only. Grains like pasta or rice are very caloric dense: 100g blank pasta has over 350kcal while 100g broccoli has only 35kcal. Limit your intake of grains to post workout only to automatically reduce your caloric intake.

• Eat Less Starches. Eat proteins, veggies, fruits & healthy fats with each meal. Carbs from veggies & fruits are OK, this isn't a zero carb fat loss diet. Don't eat starchy carbs except post workout.
• No Workout = No Carbs. If you do strength training 3x per week, you can eat starchy carbs 3x per week post workout. Eat proteins, veggies, fruits & healthy fats with all other meals.
• Eat Whole Carbs Only. Whole carbs promote fat loss and take longer to digest. Avoid white carbs. Eat whole carbs only: brown rice, whole grain pasta, whole grain bread, oats, quinoa, ...

Eat More. Frequent meals prevent hunger by keeping your blood sugar stable. Frequent smaller meals also decrease your stomach size over time, which means you'll feel full sooner. Eat every 3 hours.

• Eat Breakfast. Build the habit of eating breakfast and try one of these breakfast recipies. Cook your food for the day while making breakfast.
• Eat Post Workout. The only meal where you can have carbs to replenish energy stores. Whole meal of protein & carbs or post workout shake.
• Eat Every 3 hours. 6 smaller meals per day instead of 3 large ones. Breakfast, lunch, dinner, pre-bed and 2 snacks.

Add Cardio. Excess cardio burns muscle instead of fat, causing the skinny + fat look. Never do cardio only. Add cardio to speed up the fat loss you get from strength training & healthy nutrition.

• Moderate Intensity. 60-70% of your max heart rate. Breathing heavier than at rest, not gasping. Your goal is fat loss, not exhaustion.
• 3x45mins. Start with 15mins cardio post strength training 3x per week. Build up to 3x45mins per week by adding 1min each workout.
• Elliptical Trainer. Aka the crosstrainer. There are many cardio machines you can choose from, but this one remains my favorite.

Fat Loss Strategies. Now that you know what to do, you need to make it as easy as possible to apply the above fat loss tips. Follow the next 8 strategies, even if they sound counter-intuitive to you.

• Buy Healthy Foods Only. Enough for your whole week so you can stick to your fat loss plan. Don't buy junk food - avoid temptations.
• Prepare Food in Advance. Cook your food for the day on waking up or when you get back from work. This takes about 1 hour.
• Make Double Portions. Speeds up preparation. Prepare 12oz chicken and eat half at lunch and half at dinner.
• Eat The Same Every Day. Removing choice kills cravings and makes you see food for what it is: fuel for your body. Switch it up every 3 weeks.
• Eat at Fixed Times. Don't wait until you're hungry or feel like eating. Eat every 3 hours. Build consistency.
• Take Food with You. Take food to work, to school, to the movies, etc. This ensures you're eating foods that will make you lose fat.
• Eat Before Going Out. Avoid ending up eating junk food because you're hungry. Eat before you leave home and take food with you.
• Eat Junk Food 10% of The Time. You can eat 4 junk meals/week if you eat 6x/day. This actually helps fat loss. Eat out so you can't overdo it.
• Track Progress for Motivation. Pictures, body fat, measurements and strength gains. Aim for 2-3% fat loss/month (use a fat caliper).

Example Fat Loss Diets. To lose fat: proteins, veggies, fruits and healthy fats with each meal. Carbs post workout only. Example fat loss diet:

• Breakfast: eggs with tomato & bell peppers, orange, green tea
• Snack: cottage cheese with apple
• Lunch: chicken, bok choy, tomato, chicory, olive oil
• Snack: mixed nuts
• Post workout: ground round, brown rice, mixed veggies, banana
• Dinner: chicken, spinach, baby carrots, pear
• Pre-bed snack: cottage cheese, berries, ground flax seeds, fish oil

Don't waste your time counting calories: you won't get fat eating unprocessed foods. Just eat your stomach full and prepare your own food so you have total control over the ingredients. Aim for 2-3% fat loss per month.

http://stronglifts.com/

The No Fail, 10 Minutes to “Firm” Workout

Four Weeks to Great Legs

 

The Lean

(for inner thighs)

Return to Skater’s Lunge position, with your right foot back. Bend sideways at the waist, reaching your right arm up and left arm down and back toward your right calf (as shown). Return arms to starting position. Do 10 reps, then switch sides and repeat.

 

Geisha Squat

(for glutes and abs)

A. Standing with feet and knees pressed together and hands in prayer position, push hips back and squat down; don’t let knees go past your toes.

B. Keeping your lower body still and facing forward, squeeze inner thighs together and rotate upper body and head to the right, touching right elbow to right knee. Turn to face forward again (still squatting), then repeat to the left; that’s 1 rep. Do 12 reps. 

Burn it off!
To shave inches and fat off your legs, do at least 30–45 minutes of interval training (walk, run, elliptical, swim, bike, skate) 3–4 times a week, alternating 3 minutes of moderate effort with 2 minutes of intense effort.

http://www.health.com/health/gallery/0,,20306983_4,00.html