By Michelle Vaughan, excerpt from her book “Secrets to Successful Weight Loss”, adapted
In a previous article on this blog, we stressed the importance of sufficient water consumption in successful weight loss, and we now expound on the topic.
The main reason that people do not drink enough water is not for fear that the water bill will be too high, or because of one's hatred of water, or for any other absurd reasons like the ones just named. The main reason is because of laziness. Yes, that's right, laziness. The bigger your water bottle, the better. Because once it's been emptied, if you are absorbed in what you are doing, you may not feel like refilling it. Thence, the larger it is, the more likely you are to consume enough water for the day.
If you do not have a water bottle, but instead drink out of a cup, try to use a large glass, as opposed to a small one, for the same reason.
This blog is for interesting pictures and articles about health and fitness that I find.
Friday, July 24, 2009
By Michelle Vaughan, excerpt from her book “Secrets to Successful Weight Loss”, adapted
Thursday, July 16, 2009
Thank you so much. Looking forward to hearing from you!
P.S. Just like the authors of Ploble said a while back, if you find a couple of articles about fitness and health, you may think, "Oh yay, now I can make a fitness and health blog!" But you don't need to make an entire blog for just a few articles. You can send them to the above email address, and can rest assured that when you send something in, it will say 'send in by so-and-so'. Alrightie? Thanks!
Posted by Kiwilemons at 11:50 AM
Wednesday, July 15, 2009
What lady doesn't want flat, firm abs and a sexy stomach?
What busy woman and mom doesn't want to lose stomach fat and finally feel good wearing her swimsuit or tight tank top and skinny jeans?
I can count on one hand the number of women I've trained who were totally satisfied with their stomachs, and I've been training women for years and have logged thousands of personal training sessions.
But what does it take to get that flat, firm stomach? How does a woman lose stomach fat? Does she really need to do lots of crunches, buy the latest gizmo, follow some weird diet or go on mind-numbingly boring walks or jogs with her friends?
In short, no. I'm going to reveal to you the top 3 secrets to flat, firm abs for ladies. Follow them and you will lose stomach fat and you will have that flat sexy tummy you want.
#1. Nutrition is Key.
You really can't overlook nutrition. You're probably saying to yourself "No kidding, smart guy.", but I'm serious. No workout will ever outperform a bad eating plan, no matter how tough the workout plan may be. You just can't look past your nutrition.
That doesn't mean that you need to eat like a bird, nor does it mean you need to stick with some crazy fad diet that your co-worker, sister, mom, or the other moms at the park told you about.
You need to eat sensibly and you need to eat more than you think. First you need to cut out all the processed carbohydrates found in boxes and bags, yes that includes all those so-called "healthy" crackers and snacks. Most are wolves in sheep's clothing that will do nothing but make you gain fat, especially stomach fat.
You need to consume lots and lots of fruits and vegetables. You may have heard that fruits make you fat because they've got too much sugar, but that's a total lie. I've never known anyone who eats lots of fruit and gets fat. Quite the contrary, everyone I know who eats lots of fresh fruit is very lean with very little body fat and the majority of them have flat, firm stomachs that look awesome in tank-tops and swimsuits. So stick with fresh fruits and veggies if you want to lose stomach fat and get that flat, firm stomach.
You also need to make sure you're getting enough protein. That doesn't mean you need to eat tons of meat, though. You can get plenty of protein by consuming lots of healthy nuts and legumes like almonds, peanuts, black and white beans, etc.
Whole-grains are also a good source of protein as is soy.
However if you're going to get your protein from meat sources or dairy, just make sure it's low in fat and if at all possible organic.
#2. Switch from long steady-state boring cardio to interval training.
Long, steady state cardio is a favorite for ladies wanting to lose stomach fat and get that firm, flat stomach. I always see women out on the sidewalks, streets and bike trails with their friends walking for hours upon hours everyday hoping to get rid of their stomach fat, yet most of them look the same today as they did a couple months ago.
That's because long, steady state cardio as a means to lose stomach fat is a thing of the past, especially for a busy woman like you.
There's a better way and that better way is through interval training.
Doing interval training doesn't mean you have to turn yourself into some kind of world-class sprinter or "hardcore" athlete. It just means you have to step up your intensity every 60-90 seconds and work harder.
Say you like to jog for your cardio. That's fine, just intermix bouts of running harder for a period of 30 seconds every 90 seconds and repeat that cycle about 6 times and you're done...after your warm-up of course. If you do it correctly, you'll have worked your tail off and jacked your metabolism up for the rest of the day helping you to lose stomach fat even while you're not working out!
#3. Stop doing so many crunches and sit-ups!
Endless amounts of crunches, sit-ups, twists, leg lifts, etc. will do little to nothing when it comes to getting rid of your tummy fat and getting that flat, firm stomach you've always wanted.
Actually they'll do practically nothing, despite what the advertisements and so-called experts tell you.
To lose stomach fat and get that flat, firm tummy you have to burn the layer of fat off your stomach and doing so means that you have to combine the first two tips I just gave you and limit the number of crunches you do in favor of full-body workouts and full-body exercises.
You can't spot reduce. When your body burns fat, it doesn't just burn it from one spot, it burns it from everywhere. So it should make sense that to burn the most fat you need to move the most muscle and crunches move very little muscle.
You should instead stick to exercises like squats, lunges, push-ups, etc. Those exercises work lots of muscle, which means they burn lots of calories and will have that layer of fat burned off your stomach in no time giving you that firm sexy stomach you've always wanted.
So take my advice and follow those 3 tips and before you know it, you'll be able to fit into that bikini, buy those skinny jeans and wear that sexy tank top because you'll be rid of your stomach fat and finally have that firm and
Friday, July 10, 2009
Gum in the hair can be removed by saturating it with baby oil, peanut butter, or mayonnaise.
If your hair is turning green from too much chlorine, rinse it with tomato juice, then a final rinse of water.
Remove static or the flyaways from your hair with hairspray - sprayed on your brush instead of your hair. Brushing the hairspray through your hair will make it manageable but not stiff.
Do not blow dry your hair when it is soaking wet. Heat on wet hair leaves your hair looking dull. Let the hair dry partly first.
All clarifying shampoos and most dandruff shampoos will remove artificial hair color.
Use clarifying shampoo occasionally to remove hair color build-up that weighs hair down.
The right hair conditioner makes all the difference. Thin or fine hair will just cling to your head and look flat with no conditioner at all. A regular conditioner will eliminate the static but still weigh your hair down. Fine or thin hair needs a light conditioner to be its fullest. Conditioner also makes any hair so much easier to comb.
With any condition except one for dandruff, try to use it on your hair but not your scalp. This will allow for fuller hair at the roots.
When drying your hair, use a towel to blot it dry instead of rubbing or wringing, in order to prevent breakage.
Hair is damaged less when using a brush only when it is wet or damp.
Tangles in very curly hair should be combed out when the hair is wet. Combing again after it has dried can make it frizzy and too full.
Curl your hair for instant "highlights" since curls catch the light from many more angles than straight hair.
Roots that are darker or lighter after coloring hair are less visible if your part is not perfectly straight. The zig-zag part is not necessary, just keep it messy.
For thicker hair that grows faster, add two drops of rosemary essential oil to your hairbrush before brushing.
Hair will look fuller and thicker when you use a blow dryer if you bend over and dry the hair from underneath.
Don't use the blow dryer when your hair is soaking wet. Let your hair dry partially on its own first to prevent damage and flattening hair. Bending over to fluff up hair with your hands also separates strands for more fullness.
Alternate shampoos to help keep hair cleaner of shampoo build-up. A clarifying shampoo will take out all build-up, but it will also take out all temporary hair color.
For hair that never seems to grow longer, trim it a little occasionally. Split ends not only are unsightly, they break. Trimming your hair will make it look better (and will thicken it) and result in less breakage.
Thursday, July 2, 2009
Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food. Although spinach is available throughout the year, its season runs from March through May and from September through October when it is the freshest, has the best flavor and is most readily available.
The health benefits of spinach are numerous and its ability to help prevent disease is well known. Spinach is at the top of many super food lists.
Spinach and other dark leafy greens like kale, collards, Swiss chard, turnip greens and bok choy are loaded with calcium, folic acid, vitamin K and iron.
Spinach is also rich in vitamin C, fiber and carotenoids. Add its lutein and bioflavanoids and spinach is a nutritional powerhouse.