3 Flexibility Tips to Improve Workout Strength and Performance

<b>You need to do more than jog for 5 minutes when getting ready for your workout. Most people will have muscle areas that are tighter because of the way they live. An example would be tight hip flexors, which is common with people who sit for most of the day (thanks to technology).</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhedZeQsLjOIBkMsMmDe9rBaF2I5NmyJxqP90bxjW6uQD_R8l8K3MHz8LMCwt6UHwwO763K2j8_TkMWMMrCIT5PDf_ShVEYfK4guKNu-9Q5xG1eZk8MBdx2Bfc8jZB_jrHI5YNUr1nVe-ZD/s1600/bootcamp6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhedZeQsLjOIBkMsMmDe9rBaF2I5NmyJxqP90bxjW6uQD_R8l8K3MHz8LMCwt6UHwwO763K2j8_TkMWMMrCIT5PDf_ShVEYfK4guKNu-9Q5xG1eZk8MBdx2Bfc8jZB_jrHI5YNUr1nVe-ZD/s400/bootcamp6.jpg" /></a></div><br /><b>1. Gone are the days when static stretching before workouts was commonly accepted as the best method.</b> Current research suggests that a dynamic stretching routine will prepare your body better for your workout and <a href="http://myfitnesshut.blogspot.com/2008/08/how-flexible-is-your-core-area.html#.UfiugdLqmuI">prevent injuries</a>. <br /><br />Having said that, static stretching between strength workout sets will help improve your strength performance on the next set.<br /><br /><strong>Summary of Benefits of Flexibility Training:</strong><br /><br />--Corrects muscle imbalances<br />--Increases joint range of motion<br />--relieves joint stress<br />--decreases excessive tension of muscles<br />--maintains the normal functional length of all muscles<br />--helps to achieve optimum neuromuscular efficiency<br /><br /><b>2. A dynamic stretching routine will excite your central nervous system and juice up your muscles.</b> Dynamic flexibility integrates various stretches in all three planes of motion to produce maximum extensibility of soft tissues throughout the full range of motion. You are using your muscles to warm up your muscles.<br /><br /><strong>An example of a dynamic warmup would be:</strong> <br /><br />--Jump Rope, 3-5 minutes <br />--Body Weight Squats, 3 sets/8 reps <br />--Walking Lunges 2 sets<br />--Lateral Lunges, 2 sets <br />--Leg Swings<br />--10-15 Pushups<br /><br /><strong>3. End each workout with static stretching to bring your muscles back to normal length and to help recovery for your next workout:</strong><br /><br />--Gastroc/Soleus (calf) <br />--Peroneals <br />--Hamstrings <br />--Hip Flexors/Quads/Psoas <br />--Erector Spinae <br />--Piriformis <br />--Adductors <br />--Lats, Pectorals, Neck <br /><br />Enjoy your workout today!<br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br />

3 Flexibility Tips to Improve Workout Strength and Performance

You need to do more than jog for 5 minutes when getting ready for your workout. Most people will have muscle areas that are tighter because...

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Top Inexpensive Weight Loss Ingredient

by <a href="http://www.realdose.com/" rel="nofollow" target="_blank">Steven Sisskind, MD</a><br /><br /><br /><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;"><img alt="One of the best weight loss foods might not be a food at all..." src="http://www.realdose.com/wp-content/uploads/2012/07/question_mark_food_small.jpg" style="float: right; max-width: 100%; width: 220px;" />A recent study performed by Brenda Davey, Ph.D., of Virginia Tech University finally demonstrated what many people have been saying for years…</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">There is a virtually free ingredient that can accelerate fat loss.</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">And surprisingly, the benefit far exceeded expectations.</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">In a randomized, controlled intervention trial, 48 adults were divided into two groups. One group consumed two units of this ingredient prior to their meals. The other did not.</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">All of the subjects ate a low calorie diet during the study.</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">Over the course of 12 weeks, the group that consumed this ingredient lost <strong>44% more weight than the group that did not</strong>.¹</div><div class="sub-head" style="background-color: white; color: #49a942; font-family: museo-sans, sans-serif; font-size: 26px; line-height: 26px; margin-top: 20px; padding: 0px 0px 10px; text-align: justify;">Want to Know What This “Magic Ingredient” Is?</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">I bet you do!</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">The answer is… WATER… Pure H2O!!!</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;"><img alt="Two glasses of water before a meal can increase weight loss" src="http://www.realdose.com/wp-content/uploads/2012/07/water_in_glasses_small.jpg" style="float: left; max-width: 100%; padding: 0px 10px; width: 150px;" />Just two cups of water before every meal increased weight loss dramatically.</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">How is that for a low cost weight loss solution?</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">Researchers are not sure why the results are so pronounced, but their best guess is that drinking water before meals leads to less calories consumed per meal.</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">I will admit that I am a bit surprised at how dramatic the results are… but the data is clear and convincing.</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">One thing to note is that the two groups were both consuming low calorie diets. I doubt you can use this technique and lose any weight by eating unhealthy, high calorie meals… so it is NOT a panacea.</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">Also, preliminary research indicates that the results are more pronounced in older adults than in people in their teens and early 20’s.</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">I would say this could be a healthy habit at any age — but if you are a mature adult it appears that drinking water before meals is a very smart addition to your current efforts to stay healthy and slim.</div><div class="sub-head" style="background-color: white; color: #49a942; font-family: museo-sans, sans-serif; font-size: 26px; line-height: 26px; margin-top: 20px; padding: 0px 0px 10px; text-align: justify;">Action Steps and Final Thoughts</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;"><strong>1) Keep a 16oz water bottle with you at all times.</strong> It makes sense that if you keep water with you, you’re more likely to drink it. On the other hand, if you get hungry and water is not close by, chances are you’ll just start your meal without it and miss this powerful weight loss opportunity.</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;"><strong>2) If you go out, ask your waiter for two glasses of water upon arrival.</strong> Or if you get take out, order a 16 oz bottle of water with your meal and drink it before you begin eating. Over time, this will become habitual and second nature to you.</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">Last thing… Before we wrap this up, I’d love to hear any thoughts or questions you have on this subject.</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;">Do you struggle to drink enough water? Have you discovered a tip or trick that makes drinking enough water, especially before meals, any easier?</div><div style="background-color: white; color: #333333; font-family: Arial, Tahoma, Verdana; font-size: 14px; line-height: 20px; padding: 0px 0px 10px; text-align: justify;"><span style="color: black; font-family: 'Times New Roman'; font-size: small; line-height: normal; text-align: start;">by </span><a href="http://www.realdose.com/" rel="nofollow" target="_blank">Steven Sisskind, MD</a><br /><br /><div style="font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px; text-align: start;"><b>Mark Dilworth, BA, PES</b></div><div style="font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px; text-align: start;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div></div>

Top Inexpensive Weight Loss Ingredient

by Steven Sisskind, MD A recent study performed by Brenda Davey, Ph.D., of Virginia Tech University finally demonstrated what many people ha...

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Change Your Mind, Change Your Body

<strong>You may need to change your mind to a positive attitude to start making progress to reach your fat loss and weight loss goals. An "I can and I will attitude" will lead you to success in changing your body. </strong> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh65nK5XmdfyVaAoZqJ3n_aYSXP1HNv1LVhP5OLIc-JtrIM8VG3KWgkie0-dcSQ-lUBiasA3NRKGki4ufVUYRSdbW2S6kyKlv3KEqrEW6vYYXY0OrTgvSYGvNZAv9QXn4c-ufuqHD7z_uq0/s1600/workout+break.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh65nK5XmdfyVaAoZqJ3n_aYSXP1HNv1LVhP5OLIc-JtrIM8VG3KWgkie0-dcSQ-lUBiasA3NRKGki4ufVUYRSdbW2S6kyKlv3KEqrEW6vYYXY0OrTgvSYGvNZAv9QXn4c-ufuqHD7z_uq0/s400/workout+break.jpg" /></a></div><br />The road to fitness and health can be full of setbacks and disappointments along the way. <br /><br /><strong>You may need to change your attitude about weight loss in general. You have to burn fat if you want to drop pant or dress sizes for good.</strong> If you just lose weight, you will probably regain the weight because you haven’t changed your body’s composition (burn fat, build muscle) to lean and toned. <br /><br /><strong>Even if you leaned out your body with hard work and clean eating, you have to keep it going.</strong> You will stay lean and toned with more hard work and good nutrition. Even though muscle never changes to fat, you can lose muscle mass and the fat cells will fill up even more (if you become inactive for too long).<br /><br /><strong>It will help if you get your motivation right while setting realistic goals.</strong> And, be ready to make adjustments to your workout and eating habits. Most of all, be ready to make the commitment to a lifestyle of fitness.<br /><br /><strong>How's your attitude and self-talk these days?</strong><br /><br /><b>Dr. Kevin Elko, an expert in Cognitive Behavioral Psychology (CBP), states it this way:</b><br /><br /><i>“Those are real fancy words (CBP) that mean I learned how to help change the way people conduct conversations with themselves. Changing the way you talk to yourself can totally revolutionize your life, but learning to do it<br />can take some time and guidance.”</i><br /><br /><b>How badly do you want to achieve good health and a lean body?</b><br /><br /><b>Dr. David McClelland and his associates at Harvard University studied achievement motivation for over 20 years. They concluded that achievement motivated people have certain characteristics in common:</b><br /><br />1. The capacity to set high (stretching) personal but obtainable goals.<br /><br />2. The concern for personal achievement rather than the rewards of success.<br /><br />3. The desire for job-relevant feedback (how well am I doing?) rather than for attitudinal feedback (how well do you like me?).<br /><br /><b>In my personal experience with clients, I find that those who embrace the process of transforming their bodies are ultimately successful.</b> They get it done no matter how long it takes. And, they apply the feedback that I give them<br />without feeling as though they are failures.<br /><br /><b>Other types of motivation include:</b><br /><br /><strong>1. Amotivation </strong>- You don't really have a reason to work out. Working out just happens to be the "flavor of month (January!!)" for you. Your workouts won't last long.<br /><br /><strong>2. External Regulation</strong> - You're motivated to workout because other people like the way you look when you're in shape, but no internal motivation exist. How long do you think you'll be able to please people? Then what will motivate you?<br /><br /><strong>3. Introjected Regulation</strong> - You feel bad about yourself when you don't workout. This is a type of motivation, but its based on negative motivations.<br /><br /><strong>4. Identified Regulation</strong> - You workout because its good for your health and lifestyle. This is a very positive behavior and will lead to permanent lifestyle changes.<br /><br /><strong>5. Intrinsic Motivation</strong> - You workout because you enjoy it! Probably the best motivation of all.<br /><br /><strong>In my opinion, a combination of the motivations listed in numbers 3 through 5 lead to permanent lifestyle changes (with heavier weight attached to numbers 4 and 5) and help you achieve your long-term goals. You will have to persevere to change your body.</strong><br /><br /><strong>Be positive, stay strong and work hard to reach your goals!</strong><br /><br /><strong>If you need Motivation and Accurate Information to make your best body.......</strong><br /><br />Be sure and download your <strong><a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart/" target="_blank">FREE 7-Day Body Makeover Jumpstart e-Course</a></strong>, which shows you how to totally remake your body a healthy and lean fat-burning machine!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /></div>

Change Your Mind, Change Your Body

You may need to change your mind to a positive attitude to start making progress to reach your fat loss and weight loss goals. An "I c...

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12 Health Benefits of Swimming

<b>Add swimming to your list of exercise routines to keep your body from adapting to the "same old workout." A combination of <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">strength training</a>, running cardio, swimming and jump training will help you burn more fat and reduce risks of repetitive stress injuries. It also keeps exercise interesting and fresh.</b> <br /><br /><a href="http://www.michaelphelpsswimspa.com/_images/benefits-of-swimming.jpg" target="_blank"><img src="http://www.michaelphelpsswimspa.com/_images/benefits-of-swimming.jpg" width="600" /></a><br /><a href="http://www.michaelphelpsswimspa.com/benefits-of-swimming.php" rel="nofollow" target="_blank">swimming spa</a><br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /></div>

12 Health Benefits of Swimming

Add swimming to your list of exercise routines to keep your body from adapting to the "same old workout." A combination of streng...

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Are Your Genes Causing Weight Gain?

<strong>While its true that we inherit certain body types, don't blame genetics if you're overweight or obese. If your jeans don't fit anymore, don't blame your genes. Ultimately, your body weight will depend on how much you eat and how much you exercise (including an active lifestyle), not your genetics. Hard, smart exercise and a <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">good meal plan</a> can overcome genetics!</strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcRFJV8dmIMD1z-H0ulcEMBocACaB4Yk0k0wnfW_7zWRsmIe1EnU7_w5BUzCrudzP6CaoclJUdOBDjjlUGXgahHCZQXV0eK53_Ah-3vdhZhBiOmQtlZeWq5nIPkUOpfmYcs4K8qzDPcJKo/s1600/jeans+not+fitting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcRFJV8dmIMD1z-H0ulcEMBocACaB4Yk0k0wnfW_7zWRsmIe1EnU7_w5BUzCrudzP6CaoclJUdOBDjjlUGXgahHCZQXV0eK53_Ah-3vdhZhBiOmQtlZeWq5nIPkUOpfmYcs4K8qzDPcJKo/s400/jeans+not+fitting.jpg" /></a></div><br /><strong>If you consistently eat more calories than you burn (caloric surplus), you will consistently gain weight and add on body fat, no matter what your genetics may be.</strong> If you are active and exercise regularly (especially strength training), it will help you burn more calories. It will also keep your metabolism "humming along." Part of being active is to walk as much as you can every day.<br /><br /><strong>You need to know how many calories you need each day to reach your fat burning goals. Use your basal metabolic rate, your activity level and your goals to set your daily calorie intake.</strong> You must maintain a <a href="http://myfitnesshut.blogspot.com/2007/10/caloric-deficit-is-needed-over-time-to.html">caloric deficit</a> on most days in order to lose weight and burn fat. If you exercise regularly, it will be easier for you to achieve your caloric deficit. <br /><br />Having said that, you must eat enough or your body will shift into starvation mode and begin to store fat. For example, if you eat 1,000 calories a day for too long (like 1-2 weeks), your body will shift to starvation mode....1,000 calories a day is not enough food to even support your basal metabolic rate. <br /><br />A caloric deficit of 300-500 calories for 5-6 days in a week will help you burn fat. You can take 1-2 days in the week and be in caloric surplus of 300-500 calories and still be okay for the week. <br /><br /><b>It also matters what you eat. Eating whole, natural foods is not the same as eating processed foods and sugary foods, which promote belly fat. All calories are not equal.</b> Start a healthy meal plan filled with whole, natural foods. Fruits, vegetables, lean meats, nuts and low-fat diary products fit the bill. Severely limit sugars, fast foods, processed foods and foods in a box or bag.<br /><br /><strong>Keep a <a href="http://myfitnesshut.blogspot.com/2009/05/fat-loss-and-your-food-journal.html">food journal</a>. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal.</strong> By logging your actual food choices, you are holding yourself accountable throughout the day. You will also plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat. and do the things necessary to change your body composition. You don't need to strictly count calories but you need a good idea of how much to eat.<br /><br /><b>Start changing your body today with the program below....</b><br /><br />Download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br /><br /><br />

Are Your Genes Causing Weight Gain?

While its true that we inherit certain body types, don't blame genetics if you're overweight or obese. If your jeans don't fit a...

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Summer vegetables with chives

<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-ATC0XG6bcPY/UevnPmgGJNI/AAAAAAAAA6M/ygD_ujzpAis/s1600/Summer+vegetables+with+chives.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="221" src="http://4.bp.blogspot.com/-ATC0XG6bcPY/UevnPmgGJNI/AAAAAAAAA6M/ygD_ujzpAis/s400/Summer+vegetables+with+chives.bmp" width="400" /></a></div><b><br /></b><b>For how many people:</b> 4<br /><br /><b>Preparation time:</b> 25 minutes.<br /><br /><b>What ingredients to buy for this recipe?</b><br />2 kohlrabi,<br />2 carrots,<br />1 small broccoli and romanesco<br />4 medium potatoes,<br />1 tablet of vegetable broth<br />2 tablespoons finely chopped chives.<br /><br /><br /><b>How to prepare this recipe?</b><br />Trim and wash the vegetables.<br />Cut the kale into four, then into slices, and carrots into matchsticks.<br />Divide the broccoli into florets and cut the potatoes into small cubes.<br />Cook all in 30 cl of water with the vegetable broth. Dresser and sprinkle with chives.<br /><br /><br /><u>Note:</u><br />This dish "summer vegetables with chives" provides about 110 calories each person (or 440 total calories).</div>

Summer vegetables with chives

For how many people: 4 Preparation time: 25 minutes. What ingredients to buy for this recipe? 2 kohlrabi, 2 carrots, 1 small broccoli and ...

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Why Do Strength Training and Yoga Combo?

<strong>Combining strength training and yoga can have fat loss, mental and emotional benefits which get you closer to total wellness. Its not enough to only be physically strong. If you've been thinking about taking a yoga class, go right ahead. You should learn to do yoga correctly to get maximum benefits. </strong> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1Iy-oqcg9v0q3lhnIdbPfP4VyMibmX51ZoL0KiBOHwZoLpGG_IDD2TXriMTTs85MmhlnM6gJXMBfnSwn_fnyiJBGLnSZrI9q9aQAbvt0k5uA0yc2QNDtbM8qvDHQX4B94xr_xCFiCJOTm/s1600/yoga2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1Iy-oqcg9v0q3lhnIdbPfP4VyMibmX51ZoL0KiBOHwZoLpGG_IDD2TXriMTTs85MmhlnM6gJXMBfnSwn_fnyiJBGLnSZrI9q9aQAbvt0k5uA0yc2QNDtbM8qvDHQX4B94xr_xCFiCJOTm/s320/yoga2.jpg" width="214" /></a></div><br /><strong>According to a study commissioned by the American College of Sports Medicine, combining yoga and <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">strength training</a> helps you with anxiety, tension, energy and fatigue. Strength training improved muscle mass, fat burning, bone density, metabolic health and produced positive moods.</strong> Yoga provided the most benefits with anxiety reduction and calmness. <br /><br /><strong>Personally, I don't practice yoga. But, I am for any activity that promotes health and fitness.</strong> If you're looking for ways to enhance your fitness and well-being, disciplines such as yoga is a great alternative. <br /><br /><strong>Yoga also has strength benefits, especially in how it improves core strength and flexibility. There are many different disciplines of yoga so it is important to find the particular one that best suits you.</strong><br /><br /><strong>Flexibility training is under-rated as a tool for injury prevention. Stretching your soft tissues (muscles, ligaments, tendons) will allow the full range of motion of your joints (in all 3 planes of motion).</strong><br /><br /><b>Some benefits of improved flexibility:</b><br /><br /><strong>1. Flexibility training</strong> corrects muscle imbalances, increases joint range of motion, relieves joint stress, decreases excessive tension of muscles, maintains the normal length of all muscles and helps your body to function efficiently. This will help you workout harder without getting injured. Its also important to stretch your muscles between weight training sets.<br /><br /><strong>2. You should incorporate static stretching and <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-3.html">dynamic stretching</a> into your workout routine.</strong> <br /><br />With dynamic stretching, you use your muscles to warm up your muscles with exercises like bodyweight squats, lunges and jump rope. <strong>Research suggests that dynamic stretching prepares your body best for your workout.</strong> Static stretches require little movement and a hold for 20-30 seconds. Examples of static stretches are the standing quadriceps stretch and the piriformis stretch. <strong>Static stretches should be done after your workout to bring your muscles back to normal length.</strong> <br /><br /><strong>3. Use <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-3.html">self myofascial release with foam rolls (SMRF)</a> in your flexibility routine.</strong> It is a form of self massage and you can do it anywhere, anytime. <br /><br /><strong>4. Also, use other massage techniques, such as deep tissue massage, to help relax your body and muscles.</strong><br /><br /><strong>5. If you are in rehab for an injury, flexibility is critical. You should rehabilitate the injured area as follows:</strong> a) restore the range of motion, b) restore flexibility and strength of the injured area and c) regain balance lost because of the injury. <br /><br /><strong>6. There are also flexibility tests that you should have done such as the <a href="http://sportsfitnesshut.blogspot.com/2008/06/sports-flexibility-tests-part-1.html">sit and reach test</a>.</strong> It measures the flexibility of the lower back and hamstrings. You will want to avoid painful, nagging low back and hamstring injuries. <br /><br /><strong>There are many methods to use to improve your body's fat loss and composition. Use them!</strong><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div><br />

Why Do Strength Training and Yoga Combo?

Combining strength training and yoga can have fat loss, mental and emotional benefits which get you closer to total wellness. Its not enoug...

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Burn Belly Fat with Ab Ball Curl Up

<strong>The ab ball curl up is a good core exercise if done correctly. Your rectus abdominis (6-pack part of your abs) and obliques should do most of the work. It will help you burn <a href="http://myfitnesshut.blogspot.com/2013/05/5-causes-of-your-belly-pooch.html#.UeYr39LqmuI">belly fat</a>.</strong><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTpaEwC-J6PtJKfEw59srR4sPyLpIdL6L04kvdJrORizslTFa_FHjShVWrTVhcvTmYjopA2jtedH29LawiXP-XhRHTo-gKj2-5HigIDKHSIL0zZY275CFwBiO_itR3CM5vpXiTanD0EQ0F/s1600-h/Ab+ball+curl+up+A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5441223128541471170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTpaEwC-J6PtJKfEw59srR4sPyLpIdL6L04kvdJrORizslTFa_FHjShVWrTVhcvTmYjopA2jtedH29LawiXP-XhRHTo-gKj2-5HigIDKHSIL0zZY275CFwBiO_itR3CM5vpXiTanD0EQ0F/s320/Ab+ball+curl+up+A.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJrEuhKkMt8EDi7m8NQYjjHgLuee89L8MXf7gcU-Seqnf9p9iXUchRN4yEMvagklGU3-q93R-LBYxrqp-8hutBfDUUXHtjJAYPy1CGWifIejqj-SWHZIhwyH25vZ-XBguQRNPwHsbuNZu/s1600-h/Ab+ball+curl+up+B.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5441223384040582722" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJrEuhKkMt8EDi7m8NQYjjHgLuee89L8MXf7gcU-Seqnf9p9iXUchRN4yEMvagklGU3-q93R-LBYxrqp-8hutBfDUUXHtjJAYPy1CGWifIejqj-SWHZIhwyH25vZ-XBguQRNPwHsbuNZu/s320/Ab+ball+curl+up+B.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a><br /><br />Lie on your back on the ball, knees bent about 90 degrees, hands behind head and feet flat on the floor.<br /><br />Lie on the ball so that your back hugs the ball. Your shoulders and neck shouldn't assist your abdominals during the movement.<br /><br /><strong>The movement should be slow.</strong> Curl up and bring your chin towards your chest (to about 45 degrees). Curl up through the upper back and not the neck. <strong>Brace your abs during the movement (as if someone is going to punch you in the gut).</strong> Keep your ears and shoulders in alignment. <strong>DON'T ROUND YOUR LOWER BACK WHEN LIFTING YOUR TORSO!</strong><br /><br /><strong>Use your abdominals to curl your upper back up. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders.</strong> <br /><br />Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the starting position. <br /><br />Use your abdominals to lower your upper back. Don't move your head or arms as you return to the start position. <br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div>

Burn Belly Fat with Ab Ball Curl Up

The ab ball curl up is a good core exercise if done correctly. Your rectus abdominis (6-pack part of your abs) and obliques should do most ...

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#1 Reason to Start Exercising Again

<b>Start exercising again today! Why? Because you are worth the time and effort it takes to build the best lean, healthy body you can! There is no better reason and its one that will help you stay committed to regular exercise and better eating habits.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGKECjglO9J2WgYAgZMKiJyfRJC7iCEQEnyJSMQ8HX4EitlkQWRJWIirzYyFUuPEXLq3LFvhB9FO54WYPunYhm5GENprTYadUkH83yFdH3dbjP7oy2W8ysU0yDgh_RpVcvWp7X_tYHsT4c/s1600/gym+floor.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGKECjglO9J2WgYAgZMKiJyfRJC7iCEQEnyJSMQ8HX4EitlkQWRJWIirzYyFUuPEXLq3LFvhB9FO54WYPunYhm5GENprTYadUkH83yFdH3dbjP7oy2W8ysU0yDgh_RpVcvWp7X_tYHsT4c/s400/gym+floor.jpg" /></a></div><br /><strong>The best thing about fitness is that you can start at any time.....you can't blame it on the economy because you don't need money to start</strong>...you don't need a health club membership....you just need you, a determined attitude and some expert guidance.<br /><br /><strong>But, you have to get started. There's no good reason not to start now.</strong> What will be different next week or month? Just get started already....even if its just a brisk 30 minute walk. <strong>Here is a good tactic that I use all the time: exercise at the location where you are currently. Fit in 15-20 minutes of exercise while waiting for your kid's practice to finish.</strong> <br /><br />Take advantage of "DEAD TIME" during your day and exercise. Twenty minutes of exercise here and 20 minutes of exercise there works. Walk during work breaks or part of your lunch hour. There are opportunities to stay active every day. Just look for them.<br /><br /><strong>And, start eating better today</strong>....try a bowl of oatmeal, an apple and some brewed green tea for breakfast. Start throwing out all the unhealthy foods in your pantry and replace them with whole, natural foods. You will eat what is in your house. Its that simple. <br /><br />Start a good exercise habit today!<br /><br /><strong>If you need Motivation and Accurate Information to make your best body.......</strong><br /><br />Be sure and download your <strong><a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart/" target="_blank">FREE 7-Day Body Makeover Jumpstart e-Course</a></strong>, which shows you how to totally remake your body a healthy and lean fat-burning machine!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br /><br />

#1 Reason to Start Exercising Again

Start exercising again today! Why? Because you are worth the time and effort it takes to build the best lean, healthy body you can! There...

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3 Probiotics Tips for Brain and Body Health

by <a href="http://www.losethebackpain.com/aff/index.php?p=myfit&w=toxiccolon" rel="nofollow" target="_blank">Jesse Cannone</a>, <span style="background-color: white; font-family: 'Trebuchet MS ms';">CFT, CPRS, MFT</span><span style="background-color: white; font-family: 'Trebuchet MS ms';"> </span><br /><div><br /></div><div><div style="background-color: white; border: 0px; font-family: Arial, sans-serif; font-size: 17px; line-height: 22.671875px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">Probiotics, or beneficial bacteria, are most commonly regarded as a <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">digestive</em> aid that can enhance your gastrointestinal tract.</div><div style="background-color: white; border: 0px; font-family: Arial, sans-serif; font-size: 17px; line-height: 22.671875px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">However, it’s becoming increasingly clear that the ‘terrain’ in your gut impacts far more than whether your food is digested properly, with its health impacting far-reaching areas of your body, from your immune system and skin to, researchers have recently revealed, your brain.<br /><span style="color: #43557d; font-size: 24px; text-transform: capitalize;"><br /></span> <span style="color: #43557d; font-size: 24px; text-transform: capitalize;">Eating Probiotics Influences Your Brain Function</span></div><div style="background-color: white; border: 0px; font-family: Arial, sans-serif; font-size: 17px; line-height: 22.671875px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">Inherently you’re probably aware that your brain and your gut do share some connections. For instance, have you ever lost your appetite or <a href="http://www.losethebackpain.com/aff/index.php?p=myfit&w=toxiccolon" rel="nofollow" target="_blank">suffered indigestion</a> during an emotional argument, or gotten ‘butterflies’ in your stomach when you felt nervous? These are examples of the mind-body connection at its most basic level. It’s long been known that your brain actually sends signals to your gut, but what is now being confirmed is that the relationship works <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">both ways</em>, meaning that your gut sends signals to your brain as well.</div><div style="background-color: white; border: 0px; font-family: Arial, sans-serif; font-size: 17px; line-height: 22.671875px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">In the latest research conducted by UCLA scientists, women who regularly ate beneficial bacteria via yogurt had altered brain function, with the probiotics appearing to <strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">influence multiple areas of the brain</strong>, including those involved in sensory processing, cognition and emotion.<a href="http://www.losethebackpain.com/blog/2013/07/06/probiotics-improve-your-brain-major-new-research-confirms-it/#_edn1" style="background-color: transparent; border: 0px; color: #743399; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" title="">[i]</a> The study’s lead researcher noted:</div><blockquote style="background-color: white; border: 0px; color: #666666; font-family: Arial, sans-serif; font-size: 14px; font-style: italic; line-height: 22.671875px; margin: 0px 3em; outline: 0px; padding: 0px; quotes: none; vertical-align: baseline;"><div style="background-color: transparent; border: 0px; font-size: 17px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: transparent; border: 0px; font-style: normal; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">“</span><span style="background-color: transparent; border: 0px; font-style: normal; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Our findings indicate that some of the contents of yogurt may actually change the way our brain responds to the environment. When we consider the implications of this work, the old sayings ‘you are what you eat’ and ‘gut feelings’ take on new meaning.</span></div><div style="background-color: transparent; border: 0px; font-size: 17px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: transparent; border: 0px; font-style: normal; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">… Time and time again, we hear from patients that they never felt depressed or anxious until they started experiencing problems with their gut. Our study shows that the gut-brain connection is a two-way street.”</span></div></blockquote><h1 style="background-color: white; border: 0px; clear: both; color: #43557d; font-family: Arial, sans-serif; font-size: 24px; line-height: 22.671875px; margin: 0px; outline: 0px; padding: 28px 0px 14px; text-transform: capitalize; vertical-align: baseline;">Probiotics Linked To Less Anxiety, Depression And Better Mood</h1><div><br /></div><div style="background-color: white; border: 0px; font-family: Arial, sans-serif; font-size: 17px; line-height: 22.671875px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">The latter study isn’t the first to show a strong connection between the bacteria in your gut and your brain. Probiotics have also been shown to normalize anxiety-like behavior in mice,<a href="http://www.losethebackpain.com/blog/2013/07/06/probiotics-improve-your-brain-major-new-research-confirms-it/#_edn2" style="background-color: transparent; border: 0px; color: #743399; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" title="">[ii]</a> as well as influence GABA, an inhibitory neurotransmitter in your brain. By activating GABA, which has a calming effect, as well as lowering stress hormones like corticosterone, probiotics have been found to potentially <strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">improve both anxiety and depression</strong>.<a href="http://www.losethebackpain.com/blog/2013/07/06/probiotics-improve-your-brain-major-new-research-confirms-it/#_edn3" style="background-color: transparent; border: 0px; color: #743399; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" title="">[iii]</a></div><div style="background-color: white; border: 0px; font-family: Arial, sans-serif; font-size: 17px; line-height: 22.671875px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">At the same time, mice that lack gut bacteria have been found to engage in anxiety-like behavior, and the absence of intestinal microbiota was also found to induce neurochemical changes in the brain.<a href="http://www.losethebackpain.com/blog/2013/07/06/probiotics-improve-your-brain-major-new-research-confirms-it/#_edn4" style="background-color: transparent; border: 0px; color: #743399; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" title="">[iv]</a></div><div style="background-color: white; border: 0px; font-family: Arial, sans-serif; font-size: 17px; line-height: 22.671875px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">As the research continues to unfold, it’s becoming undeniable that <strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">the health of your gut is intricately tied to your whole-body health as well, including that of your mind.</strong> Fortunately, this is one of the <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">easiest</em> strategies to embrace to get healthier (and perhaps give your brain and mood a boost at the same time) …<br /><span style="color: #43557d; font-size: 24px; text-transform: capitalize;"><br /></span> <span style="color: #43557d; font-size: 24px; text-transform: capitalize;">Enhancing Your Body’s Beneficial Bacteria Is Easy!</span></div><div style="background-color: white; border: 0px; font-family: Arial, sans-serif; font-size: 17px; line-height: 22.671875px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">Most of us could use a bit of help in the probiotics department because we live in an era where our body’s beneficial bacteria are constantly under attack. Antibiotics, chlorinated water, and eating excess sugar are just <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">three </em>examples of factors that can seriously compromise the probiotics in your gut; there are far more.</div><div style="background-color: white; border: 0px; font-family: Arial, sans-serif; font-size: 17px; line-height: 22.671875px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">At the same time as our good bacteria are being assaulted, most of us do little by way of replacement. You may eat a yogurt here and there, but unless you’re consuming decent quantities of traditionally fermented foods (such as homemade sauerkraut or kefir) daily, you’re most likely <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">not </em>replenishing your body’s supply.</div><div style="background-color: white; border: 0px; font-family: Arial, sans-serif; font-size: 17px; line-height: 22.671875px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">Probiotic supplements are, fortunately, widely available, although there are key traits you should look for to find an effective brand. After much research, we chose Danisco<span style="background-color: transparent; border: 0px; bottom: 1ex; height: 0px; line-height: 1; margin: 0px; outline: 0px; padding: 0px; position: relative; vertical-align: baseline;">®</span>Probiotic Blend, which contains both bifidobacterium and acidophilus made by one of the most trusted companies in the field, to be a part of our 30-day colon flush and revitalization program, <a href="http://www.losethebackpain.com/aff/index.php?p=myfit&w=toxiccolon" rel="nofollow" target="_blank">Natural Cleanse</a>.</div><div style="background-color: white; border: 0px; font-family: Arial, sans-serif; font-size: 17px; line-height: 22.671875px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">This patented blend of essential probiotics has been clinically proven to improve digestive function, and when combined with the other herbal remedies in Natural Cleanse – like milk thistle extract, buckthorn bark, rhubarb root and cloves – it will help to flush your colon clear of toxic build-up while soothing inflammation of your GI tract <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">and </em>replenishing the good bacteria in your gut to rebalance your vital gut microflora.</div><div style="background-color: white; border: 0px; font-family: Arial, sans-serif; font-size: 17px; line-height: 22.671875px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">You get the benefits of the best probiotics combined with centuries of traditional healing wisdom designed to gently release and flush impacted fecal matter from your colon while at the same time revitalizing and tonifying your colon. If you want to get the brain and body benefits that probiotics have to offer, …<a href="http://www.losethebackpain.com/aff/index.php?p=myfit&w=toxiccolon" rel="nofollow" target="_blank"> try Natural Cleanse risk-free for 90 days now</a>.</div><div style="background-color: white; border: 0px; font-family: Arial, sans-serif; font-size: 14px; line-height: 22.671875px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><div style="background-color: transparent; border: 0px; font-size: 17px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></div><hr align="left" size="1" style="background-color: #cccccc; border: 0px; clear: both; color: #cccccc; height: 1px; margin-bottom: 22px;" width="33%" /><div style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><div style="background-color: transparent; border: 0px; font-size: 17px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.losethebackpain.com/blog/2013/07/06/probiotics-improve-your-brain-major-new-research-confirms-it/#_ednref1" style="background-color: transparent; border: 0px; color: #743399; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" title="">[i]</a> <span style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/23474283" style="background-color: transparent; border: 0px; color: #743399; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" title="Gastroenterology.">Gastroenterology. 2013 Jun;144(7):1394-1401.e4.</a></span></div></div><div style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><div style="background-color: transparent; border: 0px; font-size: 17px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.losethebackpain.com/blog/2013/07/06/probiotics-improve-your-brain-major-new-research-confirms-it/#_ednref2" style="background-color: transparent; border: 0px; color: #743399; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" title="">[ii]</a> <a href="http://www.ncbi.nlm.nih.gov/pubmed/21988661" style="background-color: transparent; border: 0px; color: #743399; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Neurogastroenterology and Motility December 2011; 23(12): 1132-1139</a></div></div><div style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><div style="background-color: transparent; border: 0px; font-size: 17px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.losethebackpain.com/blog/2013/07/06/probiotics-improve-your-brain-major-new-research-confirms-it/#_ednref3" style="background-color: transparent; border: 0px; color: #743399; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" title="">[iii]</a> <a href="http://www.ncbi.nlm.nih.gov/pubmed?term=Proceedings+of+the+National+Academy+of+Sciences+of+the+United+States+of+America%5bJour%5d+AND+2011%5bpdat%5d+AND+Bravo%5bauthor%5d&cmd=detailssearch" style="background-color: transparent; border: 0px; color: #743399; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Proceedings of the National Academy of Sciences 2011 Sep 20;108(38):16050-5.</a></div></div><div style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><div style="background-color: transparent; border: 0px; font-size: 17px; margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.losethebackpain.com/blog/2013/07/06/probiotics-improve-your-brain-major-new-research-confirms-it/#_ednref4" style="background-color: transparent; border: 0px; color: #743399; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" title="">[iv]</a> <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2982.2010.01620.x/abstract" style="background-color: transparent; border: 0px; color: #743399; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Neurogastroenterology & Motility March 2011, Volume 23, Issue 3, pages 255–e119</a><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /></div></div></div></div></div>

3 Probiotics Tips for Brain and Body Health

by Jesse Cannone ,  CFT, CPRS, MFT   Probiotics, or beneficial bacteria, are most commonly regarded as a  digestive  aid that can enhance yo...

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Abdominal fat: How to Lose Belly Fat?

<div dir="ltr" style="text-align: left;" trbidi="on"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-ZfBkimxRnQ4/UeGa4DVBNiI/AAAAAAAAA54/DaVx97Z-P0Y/s1600/Sans+titre+1.bmp" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt=" How to Lose Belly Fat" border="0" height="233" src="http://4.bp.blogspot.com/-ZfBkimxRnQ4/UeGa4DVBNiI/AAAAAAAAA54/DaVx97Z-P0Y/s400/Sans+titre+1.bmp" title=" How to Lose Belly Fat" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"> How to Lose Belly Fat</td></tr></tbody></table><div class="MsoNormal"><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><span lang="EN-GB">When people go to the forties and fifties, the proportion of fat in the total body weight tends to increase. This is seen more in women than in men. Especially after menopause, extra pounds tend to be stored around the navel area, since the ratio of fat to lean tissue (fat-free) and change since the storage of fat begins to favor the upper body (the above the hips and thighs). Even women who do not gain weight can still see their waistlines expand. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">At one time, women could accept these changes as something inevitable in life after menopause. But they should not be forgotten that when the waist increases the health risks also increase. Abdominal fat (especially visceral fat) is a concern because it plays a key role in various health problems. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB"><b>> Location belly fat and its impacts </b><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Generally speaking, abdominal fat is both subcutaneous and visceral: <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Subcutaneous: This fat lies between the skin and the abdominal wall. You can grab the subcutaneous fat with your hand, <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Visceral: the fat surrounding the abdominal organs. Visceral fat is out of reach of your hand (you can not grasp). She finds herself buried inside the abdominal cavity (where she padded the space between the abdominal organs). <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Visceral fat plays a much larger role in the health problems that the subcutaneous fat. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">As for localized fat behind the abdominal cavity, called the retroperitoneal fat. It is usually counted as part of the visceral fat. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Various studies indicate that visceral fat is most associated with risk factors such as insulin resistance, which sets the scenery for type 2 diabetes. Visceral fat is also linked to metabolic disturbances and increased cardiovascular disease risk. In women, visceral fat is associated with breast cancer and a greater need for surgery of the gallbladder. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Some studies suggest that the deeper layers of subcutaneous fat may also be involved in insulin resistance (in men, not women). <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB"><b>> Then causes the formation of increased abdominal fat </b><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Sedentary lifestyle: a lifestyle that lack of physical activity will increase the mass of visceral fat, <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Power supply: one unbalanced diet rich in calories, especially in the absence of exercise, causes an accumulation of visceral fat (since this mode of supply is consuming more calories than nobody burns) <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Genetics: Genes determine whether some people are more likely to develop visceral fat than others, <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Stress hormones: these hormones (such as cortisol) contribute to an increase of the abdominal fat. We return to genetics and hormones in the next section, <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Smoking: smoking creates the same stress hormones. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB"><b>> Where to accumulate abdominal fat? </b><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Accumulated in the lower body (which then has a pear shape) is subcutaneous fat (found under the skin), while the accumulated fat in the abdominal area (the body then has an apple shape) is especially visceral. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Where fat accumulates a person is influenced by various factors, the most important are: <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Heredity: scientists have identified a number of genes that help determine how many fat cells a person develops and where these cells are stored (study published in the journal "Proceedings of the National Academy of Sciences" in 2006). To summarize, a person may inherit a tendency to gain weight in the abdomen, <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Hormones at menopause, estrogen production decreases and the ratio of androgens (male hormones present in small amounts in women) to estrogen increases. It is a change that is linked to a greater mass of belly fat after menopause, according to some studies. Some researchers think that the fall in estrogen at menopause is associated with a higher cortisol levels. But cortisol is a stress hormone that promotes the accumulation of abdominal fat. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Although slowed metabolism and decreased physical activity contribute to the overall weight when taking a person ages, note that these two factors do not influence the accumulation of visceral fat directly.<o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB"><b>> Measuring abdominal fat </b><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">As evidence of the adverse effects of the ventral fat accumulates, researchers are trying to measure with the greatest possible precision, analyze its relationship with health risks, and monitor the changes that occur with age and weight gain or weight loss. <a href="http://weightlossv.blogspot.com/2013/07/burn-calories-8-tips-to-burn-more.html" target="_blank">Discover how massagerolling massage can help fight cellulite and slim.</a><o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Techniques most accurate measurement, namely magnetic resonance imaging (MRI) and computed tomography (CT), are expensive and are not available for routine use. However, scientific research using these methods of measurement and imaging showed that waist circumference (taken at waist level) reflects the amount of abdominal fat. See also Mass Index Adipose (IMA), considered a better measure than BMI by some experts. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">The simple waist circumference has largely replaced the hip size ratio as an indicator of fat distribution, because it is easier to measure and almost as accurate. There is also evidence that waist circumference is a better indicator of health than body mass index (BMI), which indicates the total fat in the body (not abdominal fat). <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Recall that the waist-hip ratio is calculated by dividing the waist circumference measured at the narrowed by the measurement of the hip at the widest level. As an indicator of abdominal fat of a person, this measurement is better than BMI. In women, the risk of heart disease and stroke begins to increase from a ratio of 0.8. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Also recall that the waist circumference is the simplest measure to check abdominal fat. For this measurement, place a tape measure around your torso at the navel. Reduce breathing to a minimum and make sure not to pull the measuring tape too tightly as to tighten the skin (which would distort the measurement). <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">In women with a BMI between 25 and 34.9, a circumference greater than 89 cm size is considered high risk. A study published in September 2006 in the journal "American Journal of Clinical Nutrition" found that women, a high waist circumference is associated with an increased risk of diabetes (even when BMI is normal, placed between 18 , 5 and 24.9). <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Since abdominal fat can be a problem despite a normal BMI, health examinations should include both the measurement of BMI and waist circumference. The relationship between waist circumference and health risk varies from one ethnic group to another. For example, Asian women, a circumference greater than 80 cm (not 89 cm) size is already considered a health risk. Read also foods that help to have abs concrete, click here. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB"><b>> Abdominal fat is inevitable? </b><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Fortunately, the answer is negative. Indeed, visceral fat located in the abdominal region easily yield to exercise and a good diet. By losing weight, the amount of visceral fat decreases and the health benefits are many: lower blood pressure, levels of "good cholesterol" higher rates lower "bad cholesterol". <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">The subcutaneous fat located in the abdomen, often located around the waist (the part you can pinch, often called the buoy belly) can be desperately difficult to move. But in people of normal weight, the subcutaneous fat is not considered as great a health threat as visceral fat. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">In fact, a 2004 study in the medical journal "England Journal of Medicine" found that the removal of subcutaneous fat by liposuction (up to 10.5 kg of subcutaneous fat may be removed) in 15 obese women did not produce any beneficial effect on their measurements of blood pressure, blood sugar in the blood, cholesterol, or response to insulin. While a weight loss achieved through a balanced and healthy diet and a suitable exercise program triggers many changes that have positive effects on health. Discover the same time our tips for lowering fat in the body. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB"><b>> More specifically, what is the problem with abdominal fat? </b><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Body fat, also known as adipose tissue, was once seen as simply a large stock drops fat passively waiting to be used as energy (for the body). But studies suggest that the fat cells, particularly abdominal fat cells are biologically active. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">It is more accurate to think of fat as an endocrine organ and an endocrine gland, producing hormones and other substances that can affect our health in depth. Recall that endocrine gland is a gland whose secretory product is discharged directly into the bloodstream without the intermediary of an excretory duct (thyroid, adrenal, etc.. Are endocrine glands). <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">A hormone produced by fat and is leptin, which is normally secreted after a meal to reduce appetite. Fat cells also produce the hormone adiponectin, which influence the response of cells to insulin according to some experts. Although scientists are still deciphering the roles of individual hormones, it becomes clear that excess fat in the body, especially excess abdominal fat, upsets the normal balance and functioning of these hormones. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Scientists also know that visceral fat p</span>ump as chemical compounds called cytokines immune system (eg tumor necrosis factor) that may increase the risk of cardiovascular disease by promoting insulin resistance and low chronic inflammation. According to some researchers, these cytokines and other biochemical compounds, some of which are not yet identified, may produce deleterious effects on the sensitivity of cells to insulin, the blood pressure on blood clotting.</div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">One of the reasons why visceral fat is so harmful could be its location near the portal vein (which carries blood from the intestinal tract to the liver). Substances released by visceral fat, including free fatty acids enter the portal vein and travel to the liver, where they can influence the production of blood lipids. Visceral fat is directly related to insulin resistance, a cholesterol and LDL ("bad" cholesterol) above, as well as an HDL ("good" cholesterol) more low. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">The insulin resistance means that your body muscles and liver cells do not respond adequately to normal levels of insulin (pancreatic hormone that transports glucose into the cells of the body). Glucose in the blood increases, raising the risk of diabetes. Overall, resistance to insulin, the glucose in the blood excess, excess abdominal fat, cholesterol unfavorable (including excessive amount of triglycerides), and hypertension are the metabolic syndrome, major risk factor for heart disease and stroke. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Excess abdominal fat is linked to several other problems too. A European study of nearly 500,000 men and women found that in women, higher than 0.85 waist-hip ratio is associated with a 52% increase in the risk of colorectal cancer. Check out our tips for measuring the fitness in this article. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">A long-term study on atherosclerosis conducted by researchers at Wake Forest University (USA) found that even in people of normal weight, those with a higher waist-hip ratio has just as much difficulty those who have a higher carry out various activities in daily life (like getting out of bed or cleaning the house) BMI. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Greater measure of size also indicates the development of hypertension, regardless of total body fat, according to a study carried out for 10 years on Chinese adults (published in the journal "American Journal of Hypertension" in 2006). Finally, a study presented in 2005 at the annual meeting of the organization "Society for Neuroscience" found that seniors who have big bellies had worse memory and less verbal fluency, even after taking into account the diabetes. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Visceral fat is dangerous because the liver metabolizes the fat, turning it into cholesterol and circulating in the blood. This causes a deposit of dangerous plaque and consequently a narrowing of the arteries. More abdominal fat you have, the more you have visceral fat and your risk of diseases mentioned above. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB"><b>> How to lose abdominal fat? </b><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Since visceral fat is buried deep in the abdomen, it may seem difficult to target. The good news is that visceral fat responds well to regular sports training program and a healthy diet. Exercises to slim the stomach or abdominal muscles can help to strengthen the abdominal muscles and make the belly. Apart from cosmetic surgery (such as abdominoplasty or liposuction of the abdomen) to remove a portion of the abdominal fat, you can do some things to reduce belly fat. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB"> List the main things to do to lose belly fat: <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Exercise: do daily physical exercise of moderate intensity is the best way to lose abdominal fat. When you lose weight and tone your muscles, your belly fat is also reduced. In fact, you might notice that the abdominal fat level is the first place to shrink when you start playing sports. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">The amount and type of exercise you should do depends on your current activity level and your health goals. Talk to your doctor about proper workout program to promote good health and specifically combat abdominal fat. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Stay patient and do not expect to lose the belly fat overnight. Burn belly fat by incorporating lots of cardio training to your routine if you do not see your abs. Choose biomechanically correct exercises to train the abdominal area, including crunching type exercises and avoid exercises "hip flexor" type. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Since you can not lose belly fat by doing exercises that specifically target this region (rather you need to lose fat throughout the body and strengthen the abdominal area), the best way to exercise to remove abdominal fat is to combine aerobic and strength training. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Several studies have shown that doing weight training is effective for losing belly fat. Talk to your doctor or a sports coach how to incorporate weight training sessions into your exercise routine. Do not only lead your abdominal, train your entire body (including through the training). <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">For aerobic training, do 30-60 minutes of cardio a day is enough. If you include this type of exercise into your daily life, it is even better. Try walking on foot or cycling from time to time to move to the office (20 to 30 minute walk to then go back to the same thing). Make running is another great option that helps reduce stress and more. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">As for the weight, remember that increasing muscle mass will raise your metabolism and burn fat become much more efficient. Remember that women who lift weights will not become muscular like men (women with no male hormones to grow bigger). Strength training is essential to keep bones strong and firm silhouette. The abdominal exercise will help to tone and flatten your stomach, but not visually effective as visceral fat is not reduced. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Healthy Eating: change bad eating habits can help to fight against abdominal fat. Read food labels (Part "Nutrition") and replace saturated fats (bad fat) by polyunsaturated fat (good fat). Increase portions of complex carbohydrates (such as fruits and vegetables). Reduce intake of simple carbohydrates (like white bread and pasta transformed). <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">If you need to lose weight, reduce your portion sizes and your daily caloric intake. Simply put, eat natural foods (full of fruits and vegetables), low in fat, low in sugar, low in calories and in small portions every 3 or 4 hours in the day (take small meals but more regularly in that order, for example: breakfast, snack, lunch, afternoon tea, dinner, supper). <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Try to focus on whole grains like whole wheat bread, brown rice, etc.. that bring a lot of dietary fiber (which helps regulate the digestive system). When you consume these whole grains, do not forget to add some good fats (like olive oil). Full drink water to stay hydrated and clean your body. Drinking enough water also helps control your appetite. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">Tone your belly that you can not do exercises that specifically target abdominal fat to burn directly, you can strengthen your abdominal muscles and get a flatter stomach. Conventional pumps are not the most effective way to tone your stomach. Instead, use the following exercises to target both deeper and lower abdominal muscles: <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Deep abdominal muscles: target these muscles by doing the "draw the navel." First, lie down. Then let your belly drop breathing deeply. Exhale and at the end of your exhalation, gently pull your navel inward and up your spine. You should feel a stiffening around your waist, think of it as if you try to pass through a partially closed door. Hold for 10 seconds, then rest for 10 seconds. Make 9 more repetitions. During each effort, your spine position should not change and you should breathe freely. At the end, you'll be able to do this exercise standing. It is so subtle that no one should know that you're doing, <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB">Lower abdominal muscles: tone your lower abdomen by doing pelvic tilts and pelvic thrusts. To do a pelvic thrust, lie on the floor knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis slightly. Hold between 5 and 10 seconds. Repeat 5 times and made a series of 10 to 20 repetitions. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><br /><div class="MsoNormal"><span lang="EN-GB">Hormone replacement therapy (HRT): although there are substantial reasons for some women try TRH after menopause, lose abdominal fat does not belong. It is true that some studies have shown that postmenopausal women who take HRT are less likely to accumulate belly fat that postmenopausal women who give this therapy. However, other studies also show that there is no difference between the two (that postmenopausal women taking or not). Meanwhile, questions about the risks and benefits of HRT persist. Talk to your doctor in detail the potential risks and benefits of hormone replacement therapy before trying.<o:p></o:p></span></div></div>

Abdominal fat: How to Lose Belly Fat?

 How to Lose Belly Fat When people go to the forties and fifties, the proportion of fat in the total body weight tends to increase. This is ...

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5 Dumbbell Workout Fat Burning Tricks

<b>You can burn major fat using a pair of dumbbells. Be prepared to go beyond using 5 and 10 pound dumbbells to make progress and start shaping your body better and faster!</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6Gz4bbI4i1yndt5XYy2LJ2iFdVbX80ckTXolvMqOpsyJMOb1hKRD4oA1RM_uuOGOiRoPAXwa32SMVQXu7xNrX_pTjoYs7uPDUcMbhoLxA5rDAKBq3xVP7IW-KEgbuMW6Ig6ap32ATSzlc/s1600/DB+Lunge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6Gz4bbI4i1yndt5XYy2LJ2iFdVbX80ckTXolvMqOpsyJMOb1hKRD4oA1RM_uuOGOiRoPAXwa32SMVQXu7xNrX_pTjoYs7uPDUcMbhoLxA5rDAKBq3xVP7IW-KEgbuMW6Ig6ap32ATSzlc/s320/DB+Lunge.jpg" /></a></div><br />I hear this phrase often, "I don't have any equipment to workout with." My answer is always the same--"you don't need much equipment to workout." You can do bodyweight exercises, run outside, jump rope or do calisthenics for your cardio and do dumbbell strength exercises.<br /><br /><b>5 Dumbbell Workout Tricks to Torch Body Fat</b><br /><br /><b>1. <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Dumbbell workouts</a> are superior to lifting weights on machines. Dumbbells allow you to use "natural body motion" as you perform the exercise. You can also perform dumbbell exercises in any plane of motion. You will burn more fat by doing multi-planar exercises. <br /><br />An example of a multi-planar exercise is <a href="http://myfitnesshut.blogspot.com/2009/07/clock-lunges.html#.Ud-htdLqmuI">clock (or 3-D) lunges</a>.</b> <br /><br />Machines and even barbells (sometimes) restrict natural movement. Machines typically use the sagittal plane of motion. Daily human movement uses all three planes of motion (sagittal, frontal, transverse). <br /><br /><strong>2. Dumbbells allow you to train one-limb-at-a-time (unilateral training). Therefore, each arm and leg will do "its share" of the work.</strong> <br /><br />Also, if one arm or leg is stronger than the other, dumbbell work can correct the strength imbalance. Unilateral training challenges the core more than bilateral training. Unilateral exercises are more intense than bilateral exercises so they help you burn more fat. <br /><br />Ramp up the intensity of your workout, burn more fat and shape your body. The more intense your workout, the more fat you will burn. Quality workouts, and not time spent, are the key to fat loss and weight loss success.<br /><br /><strong>3. Along the same lines, dumbbell exercises improve your dynamic balance since weaker muscles "catch up" with the stronger ones.</strong> <br /><br />This helps you to do more challenging exercises such as single leg dumbbell deadlifts to improve your strength. This will also challenge your nervous system more. <strong>Dumbbell workouts allow you to be more creative with your exercises such as doing a squat-to curl-to press movement.</strong> <br /><br /><b>4. You can do a dumbbell workout anywhere which can be a big timesaver. Dumbbells are good for doing short burst workouts.</b><br /><br />Short burst workouts, such as circuit dumbbell training have these advantages over the low-to-moderate intensity workouts: a) more release of fat from cells, b) more fat used as fuel during exercise and c) increased metabolic rate after exercise. All it takes is 20-30 minutes of workout time. <b>And, adding high speed dumbbell exercises to any circuit will improve fat burning.</b><br /><br /><b>5. Finally, high repetition dumbbell workouts are effective fat burners.</b> For example, I will sometimes do a workout of 5 sets of 10 repetitions of each exercise like: squats, rows, shoulder presses and chest presses. Rest 30 seconds between exercises. Do the circuit 2-3 times. You would need to use dumbbells heavy enough to make doing 10 repetitions very difficult. <br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div><br />

5 Dumbbell Workout Fat Burning Tricks

You can burn major fat using a pair of dumbbells. Be prepared to go beyond using 5 and 10 pound dumbbells to make progress and start shapin...

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Measure Summer Body Fat and Burn It Off

<strong>How's your body fat looking this summer? When's the last time you checked your body fat percentage? Don't just weigh yourself without checking your body fat (at least once a week). Your long-term goal should be to <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">shape your body leaner and healthier.</a> You should have less body fat than you did last week, last month, etc.</strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7scCIBj7pI8f4C3d7A2OyVH48a4b72i-Rek_RM3x34qvOHSB4mTaByHo5OYSeS6ZHQxAXNhnB1WG9TQs51iN3hhdFny9_L_TWp_E4QTFWWjVqydvx_rZNEhUGFqJAU339A9O8hGAuuoFr/s1600/body+fat+analyzer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7scCIBj7pI8f4C3d7A2OyVH48a4b72i-Rek_RM3x34qvOHSB4mTaByHo5OYSeS6ZHQxAXNhnB1WG9TQs51iN3hhdFny9_L_TWp_E4QTFWWjVqydvx_rZNEhUGFqJAU339A9O8hGAuuoFr/s400/body+fat+analyzer.jpg" /></a></div><br /><b>You want to have fun working out but I'm sure you want to look in the mirror and see your body changing.</b> It feels great when the tape measures less inches on your butt, hips, legs, arms, chest and neck. This happens when your workouts are effective and your changed eating habits are working.<br /><br /><strong>One of the best ways to <a href="http://healthhut.mikegeary1.hop.clickbank.net/">change your body's composition</a> is to add intensity to your workouts.</strong> Excess 60-minute cardio sessions won't lean out your body but they will waste away your muscles (and your muscle tone). <br /><br /><strong> Research confirms that exercising at a fast or explosive pace (short bursts) will shape and sculpt your body better because these types of exercises activate your bulkier, shapely fast twitch muscle fibers (think butt, hips, thighs, etc.).</strong><br /><br /><strong>Some of you can break through your fat loss and weight loss plateau by varying your workouts. If you have been doing the same workout for 1 month, 3 months, 6 months, 1 year or 5 years, your progress has probably stalled.</strong><br /><br /><strong>Your body has the amazing ability to adapt to your workouts and bring your fat loss and weight loss progress to a grinding halt.</strong> You MUST be willing to vary your workout routine every 2-3 weeks to keep your body guessing. Actually, you could vary your workout every workout session in different ways (like changing intensity). <br /><br /><strong>Here are 7 top tips to burn more fat and shape your body:</strong> <br /><br /><strong>1. Do different strength exercises to target the same muscle groups.</strong> This change is pretty simple. For example, do chest press on the ball instead of bench press.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs55Fb3wkR-mV-0-VPEV4s60Zidj8Tc_v60O7UGeiOtwPqm_0JS7ygAMsZCQKQhTV28F1fSktu6dMQR7POKgmy4g2lqeQ9c2C94Lig5mPJWhoIsEAAbGrTHFDlHhMpCSLp1HnKuPN_mitU/s1600/chest+press+on+ball.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="169" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs55Fb3wkR-mV-0-VPEV4s60Zidj8Tc_v60O7UGeiOtwPqm_0JS7ygAMsZCQKQhTV28F1fSktu6dMQR7POKgmy4g2lqeQ9c2C94Lig5mPJWhoIsEAAbGrTHFDlHhMpCSLp1HnKuPN_mitU/s320/chest+press+on+ball.jpg" width="225" /></a></div><br /><strong>Change up your weight training routine.</strong> For instance, you could do superset training instead of regular circuit training.<br /><br /><strong>2. <a href="http://myfitnesshut.blogspot.com/2011/07/short-bursts-burn-fat-faster.html">Shorten your long, boring cardio sessions.</a></strong> A 20-minute interval cardio session will give you more fat-burning and heart-health benefits than a slower 60-minute cardio session.<br /><br /><strong>3. Add more plyometric exercises (jump training) to your workouts.</strong> Plyometric exercises are very intense and effective. Examples would be squat jumps and lateral cone hops. You should perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump training is not for you.<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIuRhujKoEPKYwFin5l4EQ6uxCa2LKnJN2QZoYjcteoR-tkJVtyc0VfYPXmrPmI2Qfj5G8gpX7hysw6LiHptzzyyW7a72hdkIhN3vNvQdBDr3eV4YTJ5zT42r_DvZfdjNKjCg0nN3Kv2dr/s1600/box+jump.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIuRhujKoEPKYwFin5l4EQ6uxCa2LKnJN2QZoYjcteoR-tkJVtyc0VfYPXmrPmI2Qfj5G8gpX7hysw6LiHptzzyyW7a72hdkIhN3vNvQdBDr3eV4YTJ5zT42r_DvZfdjNKjCg0nN3Kv2dr/s320/box+jump.jpg" /></a></center><br /><b>4. Metabolic circuit training is an advanced form of high intensity exercise (strength circuits and interval cardio circuits).</b> Metabolic circuit training is a popular and effective method for sports teams. If you play on a rec league basketball, soccer or flag football team, metabolic circuit training would be ideal. You would also lessen your chances of injury. Many weekend warriors get hurt because they aren't in condition to play a sport at full speed.<br /><br /><strong>Many sports such as football, basketball and soccer require different levels of strength, speed and power.</strong> For example, soccer requires constant running---jogging, half-effort sprints and maximum effort sprints. Football requires short bursts of power, sprints, jogs back to the huddle and endurance. Football also requires relative strength, which is the strength level per unit of bodyweight. Basketball requires repeated sprints, jumps and sub-maximal effort runs and cuts during the game. <br /><br />For example, you could time your workout intervals based on a quarter of the sport you will play. <br /><br /><strong>5. Do more bodyweight cardio workouts.</strong> Choose 4 or 5 exercises such as lunges, pullups, pushups, inverted rows and squat jumps and get busy for 20 minutes! These workouts give you a dual strength and cardio benefit. Bodyweight workouts are great fat burners.<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCN9eRMZ_wdqnvI-BE4U0b0wX3CxptGb0Qj4XFhqsxtTrcmCHRU3GEAtxrTMDCwJBdqEjzHU01EUWtMDEx1JhfnIvmepBjxy1ryJ0vti5RZJv_rPkBRYi46_ZJXXlk71l6seHvFLGbm6HI/s1600/bodyweight+squat4.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCN9eRMZ_wdqnvI-BE4U0b0wX3CxptGb0Qj4XFhqsxtTrcmCHRU3GEAtxrTMDCwJBdqEjzHU01EUWtMDEx1JhfnIvmepBjxy1ryJ0vti5RZJv_rPkBRYi46_ZJXXlk71l6seHvFLGbm6HI/s320/bodyweight+squat4.jpg" /></a></center><br /><strong>6. Do two separate workouts on the same day.</strong> For example, do a 25-minute workout in the morning and evening instead of a 1 hour workout. Research proves that doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day. This will give you even more body fat burning.<br /><br /><strong>7. Jump rope for at least 10 minutes every day (if your knees and back allow). A 10 minute jump rope warm-up before your workout always gets the job done.</strong> Actually, a 20-minute interval jump roping session is one of the best fat-burners and body-sculptors available. Try it for cardio at least once a week. <br /><br /><b>Start shaping your body the way you want and need it to be!</b><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div><br />

Measure Summer Body Fat and Burn It Off

How's your body fat looking this summer? When's the last time you checked your body fat percentage? Don't just weigh yourself w...

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5 Reasons to Eat a Raw Food Diet

<b>by Yuri Elkaim, BPHE, CK, RHN</b> <b>Author, <a href="http://healthhut.mp3trainer.hop.clickbank.net/" rel="nofollow" target="_blank">Eating for Energy</a></b><br /><br /><b>If you’re reading this article, you may be wondering about the benefits of a raw food diet, right?</b> Well, the benefits of eating more raw foods are numerous and once you understand them you’ll probably wonder why you haven’t eaten more raw in the past. You’ll also think twice about eating dead cooked foods ever again.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9aogp4CbmHN0W0hZC1WCZjgUOTc7J-BR_g-B07wtkSWoOr7Iz9LpSGTeQ-INESQlGeLcikk_17uIrnMyJTZe8XSoi_QRTO834K6P492HQRK-brHroc8g6w-y6p3U9vDkjZ0Fk9gq_GsF3/s1600/raw+fruits+and+veggies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9aogp4CbmHN0W0hZC1WCZjgUOTc7J-BR_g-B07wtkSWoOr7Iz9LpSGTeQ-INESQlGeLcikk_17uIrnMyJTZe8XSoi_QRTO834K6P492HQRK-brHroc8g6w-y6p3U9vDkjZ0Fk9gq_GsF3/s320/raw+fruits+and+veggies.jpg" /></a></div><br /><b>Raw Foods Give You More Energy</b><br /><br /><b>I don’t think I know of a single person who eats at least 80% raw foods who doesn’t enjoy far more energy than the average person.</b> I know that when I transitioned away from eating a diet made up of breads, dairy, and cooked foods, and adopted more of a raw foods diet, my energy went through the roof. And I’m not talking about the quick surge you would get from an espresso but rather long-lasting energy that enables you to do more with less.<br /><br />For instance, eating raw will allow you to sleep less and have far more energy than you ever thought possible. When I’m eating at least 80% raw, I can easily function on just 4-5 hours of sleep. I literally bounce out of bed and don’t require any naps throughout the day. Oh yeah, did I mention that I workout every single day as well? Sometimes, even twice!<br /><br /><b>Energizing Enzymes</b><br /><br /><b>There are several reasons why a <a href="http://healthhut.mp3trainer.hop.clickbank.net/" rel="nofollow" target="_blank">raw food diet</a> will give you more energy. First, raw foods are rich in food enzymes. Enzymes are required for every single reaction in the body.</b> Unfortunately, our bodies only have a finite number of these enzymes, so when we run out, we run out of life! To add to this, when you heat foods above 118 degrees fahrenheit, you destroy the food enzymes that are naturally present in all raw foods. Therefore, if you eat a predominantly cooked foods diet, you’re not getting enough food enzymes, which means that your body will have to produce and use more of its own to digest and metabolize your foods.<br /><br />The more energy your body needs to divert towards digestion, the less energy you will have for other activities. You will feel more lethargic and tired as your body is trying to breakdown “dead” foods and figure out what to do with them.<br /><br />So, the food enzymes inherent in raw foods are a big reason for boosting your body’s energy. They are the spark plugs and are intricately related to the next property that make raw foods so energy-boosting.<br /><br /><b>Life Force</b><br /><br />When raw foods are left intact, they are also known as living foods. They are called “living” because they carry an incredible amount of life force.<br /><br />Now, since every living being has an aura or energy field illuminating from their body, which foods do you think would enhance yours? High energy raw foods or cooked foods that dead? I think we both know the answer.<br /><br />As I like to say, “eat alive and you will thrive”.<br /><br /><b>Weight Loss and Beautiful Skin</b><br /><br />The other highly sought-after quality of a raw foods diet is its ability to help you lose weight and beautify your skin. Almost all raw foodists have reported losing weight they could never lose. At the same time, they notice an instant improvement in their skin. They look younger and have a natural glow that comes about because of the “living” nature of raw foods, their abundance of enzymes, and of course the plethora of nutrients that are ingested when eating more fruits and vegetables.<br /><br />You will find it easier to lose weight on a raw food diet because your getting more nutrients and, therefore, your body won’t crave “dead” foods. Second, the enzymes help to breakdown the foods you are eating and excess energy and fat stores in your body. Third, raw foods are water-rich, which helps you feel more satiated, as well as hydrated.<br /><br />Many of these reasons also help us explain why living foods make you look younger and beautify your skin. Enzymes, life force, water, and high quality nutrients all play a role in natural skin care.<br /><br />We could talk about the benefits of a raw food diet for hours but the only to truly understand them is to experience them for yourself. So why not take action today and enjoy the health, the body, and the vitality that you deserve!<br /><br /><b>Yuri Elkaim, BPHE, CK, RHN</b><br /><b><a href="http://healthhut.mp3trainer.hop.clickbank.net/" rel="nofollow" target="_blank">Eating for Energy</a></b><br /><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br /><br />

5 Reasons to Eat a Raw Food Diet

by Yuri Elkaim, BPHE, CK, RHN Author, Eating for Energy If you’re reading this article, you may be wondering about the benefits of a raw f...

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7 Kickboxing and MMA Exercises to Burn Fat and Shape Up

<strong>Try kickboxing and MMA exercises to <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">burn more body fat</a>, "lean out" your body and ramp up your workouts! Many of you are looking for a more challenging workout this summer. I recommend kickboxing if your body is ready for the intensity.</strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXzi_N-YMaM58wJpVG0j4wOCoG2arPYbAhzE3cJs47H-2KiAA4V3EX4Vd-ERWxh0VNT5-f3Bz23k9rNYTpvymSiODatfEmEJlnvhrLYGBViU9PEICJOUROYXxqthoOhJH5_AEHMzzmb76r/s1600/side+kicks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXzi_N-YMaM58wJpVG0j4wOCoG2arPYbAhzE3cJs47H-2KiAA4V3EX4Vd-ERWxh0VNT5-f3Bz23k9rNYTpvymSiODatfEmEJlnvhrLYGBViU9PEICJOUROYXxqthoOhJH5_AEHMzzmb76r/s320/side+kicks.jpg" /></a></div><br /><strong>Its important to do a <a href="http://myfitnesshut.blogspot.com/2007/05/dynamic-flexibility.html">dynamic flexibility</a> warmup prior to starting a kickboxing workout. If you don't, you will injure yourself.</strong> Kickboxing workouts are "high-risk," "high reward." A good dynamic warmup could include jumping rope, running, various jumps, kicks, bodyweight squats, hip turns and hip swings.<br /><br /><strong>A good kickboxing workout definitely targets your full body and that is why it burns so many calories and body fat.</strong> Some specific benefits:<br /><br />a. core strength work<br />b. improved dynamic balance and coordination<br />c. skills learned for self defense<br />d. strengthening of bones, joints, ligaments and tendons<br />e. good change up from your regular workout routine<br />f. more fun working out<br />g. convenience - do this workout anywhere, anytime<br /><br />It is a high intensity workout so all you need is 20-30 minutes of work.<br /><br /><strong>Here are 7 good kickboxing exercises to torch body fat and shape your body:</strong><br /><br />Warm up with the jump rope (2 minutes), medicine ball throws (2 minutes) and leg swings (2 minutes). Do each exercise for 1 minute. Rest 30 seconds between exercises. Rest 3 minutes between circuits. Do the circuit 2-3 times. <br /><br /><b>The workout order:</b> front kicks, jabs, side kicks, hooks, roundhouse kicks, upper cuts, straight rights/lefts<br /><br /><b>Kicking exercises to work your body in all planes of motion:</b><br /><br /><b>1. Side kicks (pictured above).</b> This exercise works the frontal plane of motion which includes side-to-side motions, hip abductions and adductions (think side lunge steps, standing leg side raises and side shuffles). <br /><br /><b>2. Front kicks.</b> Sagittal plane includes up and down and front to back motions. Examples include walking, running, bicep curls, leg curls and seated back rows. Traditional training techniques (such as training with machine weights) have focused on the sagittal plane of motion. That's why its important to do more than machine weight training.<br /><br /><b>3. Roundhouse kicks.</b> Transverse plane work. You will do many turning, twisting and rotating motions during the day so this plane of motion needs regular work.<br /><br /><b>Body bag punching drills:</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXP4EyVi4YoayY2QYioBcciK456MGGIwZ9U0nBym6pNfBg46TyDznfzTifNpmjvtINKbbWYTpqr75laBMU7n6MMBLRfV9wNTIh_QnKpxzBNLBG985d61Z4iZkatnnpKNi6S8hG6DSlA_Ho/s1600/punching+body+bag.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXP4EyVi4YoayY2QYioBcciK456MGGIwZ9U0nBym6pNfBg46TyDznfzTifNpmjvtINKbbWYTpqr75laBMU7n6MMBLRfV9wNTIh_QnKpxzBNLBG985d61Z4iZkatnnpKNi6S8hG6DSlA_Ho/s320/punching+body+bag.jpg" /></a></div><br />Be sure to transfer power from your legs through your core to your arms to get maximum power (i.e., don't just use your arms to punch the bag).<br /><br /><b>4. Jabs</b><br /><br /><b>5. Hooks</b><br /><br /><b>6. Uppercuts</b><br /><br /><b>7. Straight rights and lefts punches</b><br /><br />You will enjoy your kickboxing workouts more if you are in general condition. Try the free workout book below: <br /><br />Download your <b><a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /></div>

7 Kickboxing and MMA Exercises to Burn Fat and Shape Up

Try kickboxing and MMA exercises to burn more body fat , "lean out" your body and ramp up your workouts! Many of you are looking ...

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