Category Archives for "Weight Loss"

At Home Glute & Leg Workout for Women

Brazil Butt Lift – The Ultimate Glute Workout Program

The Brazil butt lift program is a home workout program which an instructor by the name Leandro provides live demonstration of the various exercises focused on the butt region. The workout program is explained through a DVD and hence can be done at home at our own convenience and most of the exercises are in the form of dance steps that you can easily pick up with a few practice.

Since the workout is in dance steps they are really enjoyable and motivating. The trainer provides detailed instructions and the exercises make the butt really feel the workout and hence tone them up to a perfect shape. In fact the workout tones the entire lower area and abs thus providing the most desired lower body shape.

The exercises in the work out program make the butt tighter and firmer and also burn fat around the region thus providing a perfectly shaped lower body to flaunt with. You would actually feel the calories burning while doing the exercises. The workout program also helps lift up sagged and loose butts. Whatever shapes the butt is in whether sagged, fat or flat, nice round and firm butt shape can be attained through this workout program.

The workout program also helps in slimming down along with making your butts in proportion to the rest of the body. The workout DVD is available online and those who have purchased the DVD have provided positive reviews and were also able to achieve the desired results faster than they have thought of. Great workout program that can help women attain a perfect butt.

Save This At-Home Glute Workout Plan

Glute Stretch Exercise

Glute Stretch exercise is an easy and powerful training that you can do at home. This workout will help you to increase both the flexibility and the strength of your hip and your glute muscles of your both left side and right side. The total amount of time required for this training is ten minutes where you do ten reps for each side of your body and each rep takes 30 seconds.

Please do the following steps exactly as written to get the best results of this training:-

  • First you should lie on your back on flat area and you should make sure that both of your legs are in flat position. Also you should blend your right knee a little bit.
  • Next you should move your left legs on the air and make it perpendicular to the floor.
  • Now carefully lower your left leg to the right until it touches the floor. Both of your legs now should be perpendicular to each others and both of your legs should touch the floor. Also your lower back should be touch and pressed into the floor.
  • You should now hold your left leg and keep your body in this position for 30 seconds. You can keep your left leg in this position by holding it with your right hand or you can gold it with a towel.
  • While you are holding your left leg you should feel a moderate stretch over your glute and your hip on your left side.
  • Repeat the previous steps for the other side where you should do ten reps for each side.

There are many other exercises for the glute and hip muscles that can help you to increase your body fitness, but this is a very effective and easy one.

Gluteboost Program – Accelerate Your Results

After having followed so many glute workout programs without noticeable results, I started doing more research and found out that I wasn’t eating enough of the ‘right food’ to grow the glute.

We want to grow the muscles in the butt, so we put in that hard work, only to know that the dream bubble butt would’ve been ours had we known this little secret of eating the right food at the right amount.

This is where Gluteboost program is such a life saver; no need for guessing and doing the mistakes ourselves to find out what works.

Here’s the link if you want to check out the before and after photos of the success stories.

I recommend you get started with the Gluteboost Glute Enhancer Booty Dream Bundle program !



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Do Daily Quick 30 minute Workouts

If you’re new to exercise or looking for a basic, straightforward way to get started in a fitness program a 30 min workout can get you started. This is the perfect program for you. Both aerobic and anaerobic exercise can be performed for 30 minutes. Those who want more are encouraged to exercise longer or supplement their routine with additional cardio programs such as walking.

The challenge for right now will be to physically exercise for 30 minutes a day. Even twenty minutes of exercise three times per week will put you way ahead of someone with no exercising what so ever.

A good recommendation is to do a exercise programs five times per week; at thirty minutes a day for better results. As always, before starting any exercise plan, consult with your physician. If you are not doing any exercise right now, start out slow & easy. Then latter on you can start out moderately and exercise with caution don’t over do it.

The easier it is to exercise, the more likely people are to stick with an exercise program. Here is a example for a quick 30 min workout, after work or before you can take a 30 min walk around your neighborhood or park. I know some friends who on their lunch break they take a walk around their building where they work at for 30 min.

Do try some light stretching exercises before and after your walk/run sessions, to reduce muscle tightness and increase your range of motion.

Later try to dedicate yourself every day for at least 30 minutes instead of 5 days a week.

Bottom line is, if you want to continue to see results, you have to increase your exercise as you become stronger. If you can`t go outside try an exercise bike or treadmill. Treadmills have a variety of benefits that other types of exercise or outdoor walking may not be able to provide.

For example if you got yourself on a schedule for a 30 min walk or jog 5 days a week and it started to rain or snow that can throw you off your schedule but with your treadmill you can always stay on schedule for your workouts. Under these conditions, treadmills provide a safer and more convenient option for exercise.

30 minutes for ladies

There is a women’s fitness center that provides a total body workout called Curves. Curves offers a 30-minute workout that you only have to do three times a week. The Curves program was created specifically for women to fit their busy schedules and the half-hour program is enough for most women. That why so many women are finding 30-minute exercise program Curves to be the answer they are looking for.

So whatever kind of 30 min exercise you choose men or women the importance is never give up and never go back to your old ways of non exercising at all!

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How To Tone Legs Fast

One of the biggest indicators that you are truly healthy, trim, slim, and in great shape are your legs. Sure, many guys focus on building up their biceps or putting in the work on benches to develop nice pecs (chest muscles), but what’s the point of going through all that effort when your legs are flabby?

If you want to develop an overall ‘fit’ look, you need to make sure your legs are toned. This might seem like a lot of work to many people. Some people automatically imagine sweating many hours on the treadmill and catching their breath as they run mile after mile. The good news is that it doesn’t have to be be intense.

You don’t have to break out in a sweat thinking about all the hard work you need to do to make sure your legs are toned. When figuring out how to tone legs fast, keep the following suggestions in mind. They are not only actionable, they are also practical. You don’t need to spend a ton of money to achieve toned legs. Still, figuring out how to tone legs fast is all about realizing that some techniques work better for you than others. It is a good idea to try these suggestions and see which works best in your particular set of circumstances.

Do leg stretches

Many people who are trying to figure out how to tone legs fast often overlook the power of stretching when it comes to fine toned legs. When you do leg stretches carefully and correctly, you deliver precisely to the areas of your legs where they are needed. Remember that toning is all about emphasizing or enlarging muscles and thinning out fat. When you do leg stretches, you are stressing out the muscles of your legs so they bulk up.

However, the secret to this particular approach to leg toning is to make sure you do the right stretches. Figure out which areas of your legs are most flabby and start with stretching exercises for these areas.

One more thing: when figuring out how to tone legs fast with leg stretches, you have to be in it for the long haul. You can’t just do some stretches and stop. You have to start and keep going. Most importantly, you have to scale up your stretching with time.

At first, you might only stretch a few parts of your legs a few minutes. Later, you need to scale things up to the point where you are stretching almost all parts of your legs and you are doing so for an extended period of time. The best part with scaling up your leg stretches with time is you get used to it and all these stretching don’t feel like a hassle.

Cardiovascular exercises like jump ropes or jumping jacks will tone legs fast

As mentioned above, when figuring out how to tone legs fast, you have to remember that stretching and exercise focus on increasing your muscles or increasing definition. To tone your muscles, you also have to thin out the fat. A key way to do this is to do cardiovascular exercises.

Why do these activities help? Well, your body is a calorie burning machine. Everything you do with your body, from eating to breathing to blinking and all points in between requires energy. You eat energy in the form of calories. To fuel your body’s activities you have to eat enough calories. Otherwise, your body will look to burn your stored form of calories-fat-to compensate for the calories you’re missing because you’re not eating enough calories.

Clear so far?

Jump rope and jumping jacks fit into this equation because if you these activities, you increase the rate in which your body burns calories. Assuming that you don’t compensate for your increased activities by eating calorie-dense food like Big Macs or potato chips, your body is forced to burn the ‘lost’ calories in the form of converting your fat stores into energy.

When this happens, the fat deposits covering your leg muscles thin out and you become more toned. Too many people trying to figure out how to tone legs fast don’t get the importance of cardiovascular exercise.

Do High Intensity Interval Training Runs

If cardiovascular exercises tend to take too long for you or you are a busy person and need a faster way to dial back your muscle’s fat covering, you should try High Intensity Interval Training (HIIT). This is a great way to burn lots of calories within a tight time frame.


With HIIT, you can devote less time to working out. Also, you get to rest in between intervals. Despite all these, you can still burn tons of calories. How?

In the active intervals, you do high intensity workouts. For example, instead of running 10 kilometers a day, you can cut it back to maybe 5 kilometers but in between 500 meters of walking, you can run as fast as you can until you’re almost out of breath or you almost black out. In other words, you push yourself to the limit in between the resting intervals. When measuring calories lost, HIIT tends to produce greater calorie burning than regular workouts.

Get your legs massaged

Another way you can approach the question of how to tone legs fast is to focus on massage. Massage, like stretching, targets certain muscle groups in your legs. When you target the right groups, you can get enough tension that it can help tone up your legs. Don’t get too excited though.

Since you’re not applying as much pressure as when you are actively exercising your legs, leg massage takes a bit longer to get your legs tones. Nevertheless, this approach is still effective. It just takes a bit more time and, of course, costs quite a bit of money.

The great thing about figuring out how to tone legs fast is that there are many ways you can go about doing it. Depending on your budget and your time available, you can try the different options above so you can enjoy great looking legs in no time flat. Make sure to pick the solution that best fits your particular needs and situation.

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Burn Fat Fast With These Easy Tips

Most people are aware that doing some form of exercise is beneficial, not only for losing unwanted body fat, but also for improving overall health. However, many are unaware of certain factors that can significantly increase the fat burning potential while performing exercise and during recovery (rest). Four of the most important factors to consider are: time interval from last meal, type of pre-exercise meal, intensity of aerobic exercise and type of exercise (aerobic versus resistance training).

Do The Following Workouts But Also Read on About Diet

Before I took the quiz, I had no idea that the planet’s healthiest, most slender and disease resistant women focused on “how” they ate and NOT “what they ate”…

These women from a tiny island across the ocean live 10 years longer and weigh on average 42 pounds lighter by pretty much DOING THE OPPOSITE of everything we’ve been told over here 😲
What an eye opener….My scale, my hubby AND my sweet-tooth are all quite happy these days!
PS: The “Carb-Stacking” secret they give you is the best thing ever!
They said I could share the same 30 second quiz I took – just tap the image below and you’ll see what I mean

Time Interval from Last Meal to Exercise Performance

How long should someone wait before performing exercise in order to maximize the amount of fat burned during exercise and while resting? There are a number of studies that address this very question and have shown that fat burning is greater when exercise is performed after an overnight fast or in the morning before having breakfast.

One such study (1) looked at eleven overweight and untrained men over a 4-month course of doing aerobic exercise performed after either an overnight fast or 3-hours after consuming a standard meal. The authors noted that the amount of fat burned during exercise was significantly higher following an overnight fast than after 3-hours post-meal.

They also observed that fat burning was even higher during the recovery (resting) phase in the fasting group. In conclusion, the amount of fat burned during exercise and while resting was more pronounced when exercise was performed after an overnight fast as opposed to 3-hours after eating a meal.

But, what if you cannot exercise first thing in the morning due to time restraints, and working out later in the afternoon or evening is more practical – what are your options? The timing of your last meal is still very important as to the amount of fat burned during your exercise session. Researches (2) studied the effects of exercise on fat burning in eight overweight and obese women in two trials of exercise: one performed 1-hour after a meal and the other performed 3-hours after the consuming the same meal. The amount of fat burned was greater during exercise and during rest in the 3-hour post-meal group.

Bottom Line: If your goal is to lose body fat, then the longer you wait after eating a meal the more fat you will burn not only during exercise, but afterwards while resting.


Pre-exercise Meal

What you eat prior to performing exercise is also very important regarding the amount of fat burned during exercise and afterwards during recovery. Individuals who consume carbohydrates before exercising, especially alone, in large amounts or high in glycemic rating, inhibit their ability to burn body fat during exercise and afterwards at rest. Eight healthy sedentary women were fed either a high-glycemic or low-glycemic breakfast 3-hours before walking for 60-minutes(3). Each of the meals had the same amounts of carbohydrate, protein, fat and total calories, but differed in glycemic index rating and total fiber: the low-glycemic index meal was higher in fiber. The researches noted that the amount of fat burned during exercise was twice as much after the low-glycemic meal than the high-glycemic meal both consumed 3-hours before exercise. The amount of fat burned during post-exercise resting was also higher in the low-glycemic index group.

The glycemic index rating reflects the speed at which carbohydrates are digested and absorbed into the bloodstream resulting in elevations in blood sugar and insulin. The higher the glycemic index rating the more rapid the absorption and subsequent blood sugar and insulin elevations. Insulin, a hormone produced by the pancreas gland, regulates sugar and fat utilization. When elevated, fats release from fat cells is inhibited.

Some common high-glycemic foods consumed at breakfast are cereals (corn, rice, wheat), instant oatmeal, white flour baked goods (toast, bagels, croissants, doughnuts), sweetened jams, and white potatoes (hash browns).

Bottom Line: If your goal is to burn body fat, then consume low-glycemic carbohydrates in combination with quality proteins and fats at least 3-hours prior to performing exercise. Do not consume sports drinks, sugary fruit juices or high-glycemic carbohydrates before regular exercise – doing so will inhibit your fat burning potential.

Intensity of Exercise

Generally, the amount of fat burned during exercise is inversely proportional to the intensity level. In other words, the higher the exercise intensity the less fat is burned (while exercising) with sugar (glucose) becoming the dominate fuel source. Of course, this is a very simplistic interpretation – the actual intensity level of exercise is relevant to your fitness status. The better shape you are in, the more efficiently your muscles will burn fat during exercise and while at rest.

Aerobic fitness is determined by an individual’s ability (heart and lungs) to supply the tissues with oxygen during exercise, and is known as VO2max. The higher someone’s VO2max, the greater his or her aerobic fitness. The goal is to increase your ability to burn fat during exercise while increasing overall aerobic fitness. Research (4) has shown us that exercising at 40% VO2max is the optimal for burning fat during exercise and greater aerobic capacity is achieved when exercising at 60-80% VO2max. How do you translate VO2max in a more realistic or easy way to understand and use? Without fancy lab equipment or exercise testing, an easy way to determine your desired exercise intensity range is to calculate your maximum heart rate – all you need is your age and a simple formula (5).

Maximum Heart Rate (HRmax) = 205.8 – (0.685 x age)

  • Example Age = 45
  • 205.8 – (0.685 x 45)
  • 205.8 – 30.83 = 175
  • HRmax = 175 beats per minute

According to Stanford Medical, It’s really the ONLY reason this country’s woman live 10 years longer and weigh on average 42 pounds lighter than us. 😱

 (And by the way, it has NOTHING to do with genetics or some secret-exercise and EVERYTHING to do with “how” they eat.)

BTW, I said “HOW”, not “what”… 🤔
Tap the image below to see if this short quiz can help you unlock your true weight loss potential


Now that you know how to calculate your maximum heart rate, all you have to do is take a percentage of that number based on your desired intensity level for maximizing your fat burning potential: 40% VO2max is equivalent to 63% of maximum heart rate (6). To improve aerobic capacity and fitness, increasing to and 60% VO2max is equivalent to 75% maximum heart rate, and 80% VO2max is equivalent to 88% maximum heart rate. Using the maximum heart rate example above, you can easily determine your optimum fat burning and aerobic fitness heart rate zone.

  • 175 maximum heart rate x 63% = 110 beats per minute
  • 175 maximum heart rate x 75% = 131 beats per minute
  • 175 maximum heart rate x 88% = 154 beats per minute

In the above example, the optimum heart rate during exercise for fat burning is 110 beats per minute, and to increase aerobic fitness the heart rate range is 131-154 beats per minutes. However, since burning fat is best achieved at lower intensities and improved aerobic fitness is accomplished when exercising at higher intensities – how does one manage to accomplish both?

One solution is interval aerobic training. This type of aerobic exercise incorporates both low-intensity and high-intensity in one workout session. An example of this type of exercise: warm up for a few minutes at a low intensity then increase your intensity to 63% of your maximum heart rate or in the above example, 110 beats per minute.

Exercise at this intensity for 5-minutes then increase your intensity to 75%-88% of your maximum heart rate for 1-minute (131-154 beats per minute in the above example). Next, slow your intensity returning to your 63% maximum heart rate for another 5-minute session, repeat this 5 to 1, 5 to 1 minute interval until your desired time of exercise is finished. At the end of the session, cool down for a few minutes at a lower intensity before stopping.

Bottom Line: If your goal is to burn fat, implement an interval aerobic training program. Exercise at 63% of your maximum heart rate with periodic increases in intensity to between 75 to 88% of your maximum heart rate. Of course, only exercise if you are a physically able and have been cleared to do so by your doctor.

Type of Exercise (aerobic versus resistance training)

Both aerobic and resistance training (weight-lifting) are important forms of exercise that develop different systems and require various forms of fuels to sustain. As explained above, aerobic exercise performed at lower intensities burns more fat during the exercise, but when the intensity in increased more sugar is utilized. Resistance training is a high-intensity form of exercise and consequently requires the utilization of sugar rather than fat while performing the exercise, but during post-exercise recovery the amount of fat burned increases.

So the question becomes how should one incorporate these types of exercises?

Is doing aerobic exercise combined with resistance training (weightlifting) performed in the same session (concurrent training) better than doing them separately on alternating days? Studies show, that doing resistance training alone is superior to aerobic exercise in burning fat calories within two hours post-exercise. This is known as excess post-exercise oxygen consumption (EPOC) and represents the amount of oxygen utilized by the body to return to pre-exercise status – during this time period, body fat is broken down to supply the energy needed.

Researchers (7) also compared two exercise sessions: aerobic immediately (within 5-minutes) followed by resistance training and then resistance training immediately (within 5-minutes) followed by aerobic exercise. They concluded that doing aerobic immediately followed by resistance training was comparable to doing resistance training alone regarding EPOC.

In other words, performing resistance training alone (separate session) and doing aerobic immediately followed by resistance were comparably effective in burning body fat, with a slight edge to resistance training alone. Regarding overall performance as measured by the physiological intended effects of aerobic exercise and resistance exercise, performing each type of exercise alone is superior than combining them into the same session. In other words, maximum results are achieved from resistance training when performed separately and on alternating days, and the same is true of aerobic exercise.

Resistance training routines should be designed based on individual ability, medical and fitness status, and should be adjusted and/or changed every 6 to 8 weeks reflecting progress. Incremental adjustments to exercise type, sequence, frequency, intensity and duration are critical in preventing muscle adaptation and “burnout,” and allows for continued overall improvement.

Bottom Line: Overall, the only real advantage of doing concurrent exercise is time-efficiency. Otherwise, doing aerobic and resistance training separately and on alternating days is superior when considering fat burning (EPOC) potential and maximum exercise performance. Periodic adjustments based on individual progress are important to avoid muscle adaptation and to allow for continued metabolic and fitness improvement.

References Cited

  1. Crampes et al, Effects of a longitudinal training program on responses to exercise in overweight men, Obesity Research (2003); 11(2):244-256
  2. Dumortier et al, Substrate oxidation during exercise: impact of time interval from last meal in obese women, International Journal of Obesity (2005); 29:966-974
  3. Stevenson et al, Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women, Journal of Nutrition (2009); 139:890-897
  4. Jeukendrop et al, Fat Metabolism during Exercise: A Review Part II: Regulation of Metabolism and the effects of training, International Journal of Sports Medicine (1998); 19:293-302
  5. Inbar et al, Normal cardiopulmonary responses during incremental exercise in 20-70 year old men, Medicine & Science in Sports & Exercise (1994); 26(5):538-546
  6. Swain et al, Target HR for the development of CV fitness, Medicine & Science in Sports & Exercise (1994); 26(1):112-116
  7. Drummond et al, Aerobic and resistance exercise sequence affects excess post-exercise oxygen consumption, Journal of Strength and Conditioning Research (2005); 19(2):332-337

Author: Dr. Michael R. Sardone is a board certified chiropractic physician specializing in functional and alternative medicine, nutrition and fitness with over 29 years of clinical experience. Dr. Sardone is founder of the Do It Right Health and Fitness Lifestyle Program and author of The Naked Truth: Overweight, Overwhelmed and Confused (2009). For additional information please visit []

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Lose Belly Fat Now – How to Burn off Fat Around Your Waist

Most of us are familiar with the importance of exercise. These are part of the weight loss for girls program and some of us do not incorporate that into our busy schedule.

Here is the quick workout program for smaller waist and flat belly! But remember that abs are made in the kitchen! Your eating habits have to go along with the exercise!

Get Moving (Skip Down to Read About What to Eat)

Whichever program you start with, you need to enjoy it. You need to invest some time and effort to get the workout program running.

Spend a fair bit of time building up your own gym. You do not have to spend tons of money on high tech gym equipment. Getting some adjustable weights and exercise ball is very good for the start.

Joining a gym is good habit. However, you need to get to the gym regularly to work on it. To be frank, not all of us can afford a gym membership and furthermore, how busy schedule does not cater time to visit the gym as often as we like.

Thus, having a mini gym at home give the much-sorted privacy. Moreover, you can exercise at your own time.

One has to ask the question, “What is my goal in a particular weight reducing program?”

Look for the genuine answer and work out a comfortable weight loss for girls program. Put up a chart on the daily loose weight exercise schedule. Follow this schedule strictly.

The setback of having your own gym is you might have a tendency of putting away your exercise routine. However, this can be easily overcome by charting out what you are going to achieve daily.

Eat the Right Kind & Portion of Food

Finding healthy weight loss foods for women is easy. You don’t have to turn the grocery stores upside down just to find such foods as they are available in all grocery stores. There are no unusual foods that will help you lose weight, though. It is the number of calorie content and nutrients in the food that you eat that helps you lose weight.Before I took the quiz, I had no idea that the planet’s healthiest, most slender and disease resistant women focused on “how” they ate and NOT “what they ate”…

These women from a tiny island across the ocean live 10 years longer and weigh on average 42 pounds lighter by pretty much DOING THE OPPOSITE of everything we’ve been told over here 😲
What an eye opener….My scale, my hubby AND my sweet-tooth are all quite happy these days!
PS: The “Carb-Stacking” secret they give you is the best thing ever!
They said I could share the same 30 second quiz I took – just tap the image below and you’ll see what I mean

On the other hand, fitness experts always remind dieters not to skip meals to starve themselves just to get the desired waistline. Losing weight, as they said, does not mean starving themselves. They can still eat the foods they love to eat, but only in moderation. There are a lot of foods from which to choose when it comes to losing weight. Foods like lean meat, whole grains, fiber-rich vegetables and fruits and sandwiches, are few of them.

Lean Meat

It is a fact that lean meats are vital for shedding off those unwanted fats. Their low-fat and high protein content and make them the best food for women who want to get a perfectly shaped body.

Since all meat has a fat content, you should find those meats that contain less than 2 grams of fat every serving. Moreover, the best way to determine the fat content of the meat is to read the food labels.

Furthermore, given that there are varieties of lean meat in the market, you should look for chicken breast, turkey breast, tuna, cod, grouper, ocean perch and pinnacle for the best lean meats.

Whole Grains

The health benefits that whole grains can give is countless. They are low in fat, can help you to lose weight, can be eaten in a variety of ways, excellent sources of nutrients and fiber, and most of all, they can protect you from diseases.

The best sources for whole grains are cereal, whole wheat, whole rye, or barley. Adding any of these foods in your diet will help speed up weight loss.

Fiber-rich fruits and vegetables

Fruits and vegetables provide sufficient amounts of dietary fiber, which together with antioxidants, vitamins and minerals help keep your immune system healthy. According to American Dietetic Association (ADA), fibers allow foods to circulate through your body. Also, it serves as a tool in maintaining your cholesterol and blood sugar at a healthy level, which is a vital factor in preventing obesity, diabetes and heart disease. Similarly, it is responsible for healthy digestion; thus, preventing symptoms of digestive irregularities such as constipation.

There are two types of fiber that you can get from fruits and vegetables. These are soluble and insoluble fibers. Green leafy and beans and skins of most fruits and vegetables are the best source for insoluble fiber. This fiber is responsible for the regularity of your digestive tract and removal of wastes from your colon.

While soluble fiber, on the other hand, is abundant in fruits like banana, apple, kiwi, strawberry, and oranges and vegetables including broccoli, carrots, spinach, and artichoke. Binding with fatty acids and prolonging the emptying of stomach in order for the sugar to be released and absorbed gradually.

These women from a tiny island across the ocean live 10 years longer and weigh on average 42 pounds lighter by pretty much DOING THE OPPOSITE of everything we’ve been told over here 😲

They said I could share the same 30 second quiz I took – just tap the image below and you’ll see what I mean 👇

These are some of the healthy weight loss foods for women. Including these foods in your diet will help you lose weight healthily.

Workout for Tiny Waist and Flat Tummy


In summary, you need to ask yourself, what is your goals and objectives in your weight loss program. Planning reasonable goals, which are within your means, always aiming for slightly higher achievements in your daily workout will give best results.

You may also start your own workout group within your neighborhood. This, not only brings same-minded people together, but also gives motivation to each other in your journey towards weight loss for girls.

Try different strategies every week. After a few sessions, observe which options works well for you. Exercise never has to be a drag.

Start right away with a brand new healthy nutrition and exercise program. You will see excellent results in the Weight Loss



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Keto Diet Program for Beginners

When what you’re doing isn’t working, The Keto Beginning is the Launchpad for achieving flawless health and effortless weight loss through sound nutrition practices and vibrant food preparation in ways you’ve never seen before.

Going a step beyond the traditional low-carbohydrate approach, The Keto Beginning offers an allergen-free solution to paleo-friendly, low-carbohydrate living with a focus on using nutritional ketosis as the underlying rocket fuel to propel you to a new dimension of health.

Gain total body confidence, regulated metabolism, and liberated health without the need to radically reduce (or even count) calories. This is the lifestyle change that empowers your body + mind to achieve the state of health you’ve been searching for…

The “Healthy” High-Carb Approach

Our current high-carbohydrate eating style of whole grains, oodles of servings of fruits and vegetables and minimal intake of fats has been touted as “healthy”.

Now you know, from the previous section that all forms of carbohydrate – fruits, vegetables, grains, sugars and anything starchy – are primarily broken down into glucose and stored in your body as glycogen.

When you have more glycogen than what’s needed for immediate energy, your body will store excess in the liver, then the muscles and; if everything is full, the excess is converted into triglycerides and stored in your blood. Psst… this is not a good thing.

Relying on carbohydrates for fuel, is…

  • Not sustainable, we can only store a couple thousand calories of carbohydrates at any giventime.
  • Preventing us from getting a handle on our blood sugar, causing endless cravings, oodles ofdaily eating times and weight gain.
  • Leading to triglycerides being stored in the blood, the major risk factor to heart disease….. slowly killing us.

In Nutritional Ketosis…

Nutritional ketosis is a state where your body is “deprived” of glucose; achieved when carbohydrate intake is decreased and protein intake is moderated. In this state, you switch to using fat as energy instead of carbohydrates. This process – of using fat as fuel – produces ketone bodies that are converted into substrates for the Krebs Cycle (energy production).

Once you’re in nutritional ketosis, the storage of triglycerides in blood no longer applies. Blood sugar and insulin levels are reduced, levels of HDL cholesterol increase, and the visceral fats around your vital organs are “eaten up” as fuel.

The Keto Beginning is about finding our body’s happy place and using fatty acids and the generation of ketone bodies as a reliable fuel for constant, steady energy. The brain, the heart, our hormones and every darn cell in the body love ketones.

Ketones are a highly renewable energy source that our major organs use effortlessly to promote lasting health in a blood sugar-balanced environment.

This is nutritional ketosis, not to be confused with diabetic ketoacidosis – a dangerous condition where ketones spike and blood sugar increases to alarming rates.

This occurs primarily in diabetic type 1; and sometimes 2, patients who are not receiving sufficient insulin to bring glucose into their cells. Regardless of how low carbohydrate intake is, a person with a normal pancreas cannot enter diabetic ketoacidosis because even a trace amount of insulin will keep ketone levels at a safe level.

Having said that, there are 3 groups people that should NOT play around with nutritional ketosis unless under the care of a professional in a one on one setting – pregnant women, diabetics (type 1) and individuals with kidney disease or a kidney imbalance.

Clarification of “Being in Ketosis” and “Being Keto-Adapted”

Our bodies burn whatever fuel is available – glucose, fatty acids, ketones, alcohol. Whatever there is more of is what the body will burn for energy.

Following a ketogenic eating style puts you into a state of ketosis. What this means is that your body is breaking down enough fat that ketones in your bloodstream. This happens either by fasting or with the support of a low carb, high-fat, moderate protein eating style. Being “in ketosis” is a normal metabolic state.

One of the goals of the ketogenic eating style is becoming “keto-adapted”. Being keto-adapted means that your body is primed for functioning with very little glucose. This is the END goal of The Keto Beginning.

When you first enter ketosis (a result of following a ketogenic eating style for a couple of days), you are using fat for energy, but it’s in limited amounts at first because you don’t have as many fat-converting enzymes in your body. Different enzymes are involved in breaking down fat than breaking down glucose.

And; up until now, you’ve been breaking down excess glucose more so than fats, so it takes the body a bit of time to “catch up” and store these enzymes when you first get started. This is one of the reasons many people feel tired at the beginning of following a ketogenic eating style. Once the enzymes are built up, your cells change the way they acquire energy and you become fully keto-adapted.

The process of becoming keto-adapted can take a few weeks to a month, depending on the person.

Once you’re keto-adapted, fatty acids and their substrates, ketone bodies, become your body’s preferred fuel. Hormone levels change, the energy stores in liver and muscle (glycogen) are depleted, your body carries around less water, and your energy is boosted to normal levels again.

This is why The Keto Beginning outlines sticking with the plan for 30 days before deviation, so that one can become fully keto-adapted.

When the body is keto-adapted and gets an overdose of carbohydrates the process of getting back into ketosis doesn’t take as long as the initial keto-adaptation process because the body is primed to use fat as energy. When too many carbohydrates are consumed, the carbohydrates (glucose) still takes precedence over fat for fuel because excess blood sugar is fatal and so your body needs to handle the sugar first.

When the overdose occurs, a couple of things happen: glycogen (the way glucose is stored in the liver and muscles) gets replenished, leading to water retention, insulin rises, and hormone levels are boosted. While this is occurring, you are not burning ketones. Once the glucose is depleted, the body will go back into ketosis.

As you begin your keto journey, the more often you have sugar (or, an abundance of carbohydrates past what your body can manage on a daily basis without spiking insulin release), the longer it takes to become keto-adapted.

Best Fat Burning Supplement That Works!

On a hunt for the best fat burning supplement? If so, you aren’t alone. More and more people are looking for something that they can take that will push their results to the next level or possibly even help them see fat loss without having to diet or exercise.

The key thing to know is that no matter how great any fat burning supplement may be, you will still have to make some positive changes to your diet plan and likely get involved with some form of exercise.

But the good news is that these changes don’t have to feel like torture. It’s perfectly possible to see a fast rate of weight loss without having to kill yourself on a daily basis.

All it takes is understanding the right techniques to get you there. Then when you combine these with the best fat burning supplement you will get the results you’re after.

Let’s take a quick look right now though at the best fat burning supplement to help out with various elements of the weight loss process.

By thinking about what it is you’re hoping to achieve through using the supplement, you will be better able to make sure that you choose the most appropriate supplement.

Best For Energy Increases

If you feel as though your energy level is really lagging, which is quite common when on a fat burning diet, then you will likely want to find the best fat burning supplement to increase your energy level.

When this is the case, turn to caffeine. This is a very basic and straightforward supplement, but it can offer powerful energy enhancing benefits.

Just remember to adjust your dose based on your own individual sensitivity. Those who do tend to get anxious or jittery after using caffeine will want to start with a dose of 200 mg and work upwards from there.

Best For Hunger Control

If it’s hunger that you’re battling with on your diet plan, then you’ll want to be using a supplement that is better going to help you control this hunger so you can stick with the plan.

Giving into temptation when hunger does strike is one of the biggest reasons dieters fall off their plan so this can really go a long way towards helping you out in this regard.

The best fat burning supplement for hunger control will be Hoodia. This one comes from the African desert and was originally used by hunters who went out on hunting expeditions.

Most people find that hunger is almost non-existent when using this product, so it will quickly help you fight back against those cravings and help you stay on your weight loss plan.

Best For Metabolic Boosting Purposes

Finally, if it’s a metabolic increase that you’re looking for, turn to green tea extract. If you prefer not to take this in supplemental form you can also get the same benefits through actually drinking a couple cups of green tea daily, so that’s something else to consider.

Green tea does contain a small amount of caffeine as well, so it will have a modest energy boosting benefit as well.

So there you have the best fat loss supplement for each of the following goals that you should use with your fat burning diet. Choose whichever you think would be most beneficial for you at this point and use that along with your proper diet plan.


Weight Loss Meal Plans

The basic approach to any weight loss meal plan is to select the foods carefully so that you do not consume more calories than you can burn off in a given day.

Starving yourself will not solve the problem or help you lose weight because the body tends to save more fat if it detects that you are entering a state of starvation.

You need to change things and follow a few guidelines to lose weight while staying lean and strong. Here are some of my favorite tips.

Knowing Your Body

The weight loss meal plan should be created based on your specific body type, daily routine, physical condition and abilities and needs. The body has an innate tendency to survive, so if you eat too few calories, the body will save fat for self-preservation.

Leptin is a hormone in the body that triggers fat and weight loss. Leptin levels need to stay normal or high for the body to continuously burn fat. If leptin levels are low, in the case of strict dieting or long term fasting, the body will store fat and burn muscle instead.

It’s important to choose healthy foods for your weight loss meal plan that will meet the caloric requirements, as well as fill in the needed amount of protein, fat and carbohydrates.

Setting Goals

To start the weight loss meal plan, calculate your basal metabolic rate and daily caloric requirement. There are special calculators online that will show you these figures. To lose weight, you can begin with a caloric deficit of 500 from the results of your daily caloric requirement.

For example, if your daily caloric requirement is 2000 calories, the weight loss meal plan should total 1500 calories a day only. Counting your calories is the right scientific and methodological approach to burn fat the right way.

Plan the Meals

How many meals can you afford to eat each day? Consider your daily job or activities then divide the meals accordingly. For your planned intake of 1500 calories per day, you can choose to eat three meals, each consisting of 500 calories or two meals, each with 750 calories and so on.

The important thing is eating when you can and not skipping meals. It is even acceptable to have a weight loss meal plan consisting only of a single meal per day, provided you can stave off hunger and avoid cravings until your next meal.

Choosing the Items

Choose food items that you can continue to eat for the long term. Be realistic and feel free to add seasonings, flavors and other ingredients to improve the taste.

Choose low-calorie and low-fat foods like chicken or fish, a lot of vegetables like broccoli, lettuce and spinach and fruits like apples, oranges and bananas.

Stay away from visible fats and processed food and drinks as much as possible. Try to prepare the meal plan using natural foods instead of those that come in a can or bottle. Make the dietary changes a lifestyle and set long term goals. Change things as needed.

Have you heard of the Morning Fat Melter? The idea is to eat specific foods in combination with exercise. It’s considered one of the safest ways to speed up weight loss without starving yourself or doing anything harmful to your body. For more information visit Morning Fat Melter

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Liposuction – What You Need To Know

Can liposuction be the answer for you?

In today’s world, our culture dictates a very unrealistic body shape to be considered fit and beautiful.

Many people find this a problem and suffer from many different psychological complications because of the fact that they feel they do not fit the body requirements to make them attractive enough to be happy, healthy and attract partners.

While most of us understand that this is not normal and that no one should be judged upon his looks alone, we have to agree, that looks does make up a lot of what people think about others and that looks also have.

To some degree, looks greatly have an effect on ones success in society.

The development of the liposuction industry has created a situation in which people can modify their looks in a catalog style way, without going through weeks and sometimes even months of fighting overweight and working out in the gym, now everyone can order the body he or she wants and get it, if they got the money to pay for it.

Where on your body can you get liposuction?

Liposuction can be done on almost all the parts of the body, thighs, knees, breasts, buttocks, arms, back and other areas which have excess fat can be treated by liposuction, and naturally the abdomen is one of the regular points people want fixed.

Anyone seriously considering this procedure should know what this process involves.

Even if you are not the kind that likes to watch ER and faints at the sight of blood, it is important that you understand what your body is going to experience and to agree to every single treatment you are going to have.

  • You should know that liposuction is performed when the patient is under anesthesia.
  • The treating doctor will then make an incision in the part or area that the patient has asked be treated, and inserts a vacuum-like instrument that will push and pull the fat until it is lose enough to be suctioned out.
  • After the surgery has been completed, the patient will have to rest, an elastic garment will be placed around the place that the liposuction procedure has been performed on.
  • And there is a high probability that the doctors will prescribe some pain killers as well as antibiotics to significantly reduce the risk of infection.

The patient will be asked to refrain from effort making activates for a few months, and will have to mainly rest for the first few days.

It is not uncommon that patients who had liposuction suffer considerable pain and anyone thinking about having liposuction should know that, while pills can reduce the pain it will not eliminate it completely.

What is the cost?

Not everyone has a clear idea on how much a liposuction would cost. If you are planning to have liposuction performed, then it is suggested that you know the price of the surgery before you end being surprised! There are certain factors on which the liposuction cost is dependent. The factors are as follows:

  • The number of areas from where the fat is to be removed
  • Your body type
  • The amount of fat to be removed

Apart from the above, liposuction cost is also dependent on the doctors who perform the surgery. The average cost of the procedure for a single part of body can vary from $800 to $1000.

You might be offered discount on the rates if you want to treat multiple areas of the body. The price of the surgery may however include some additional procedures that usually follow the liposuction.

Different plastic surgeons consider different aspects in structuring their fees.

Some surgeon’s fees depend on the time consumption while others may take into account the number of procedures done at the time of the surgery and there are some surgeons who structure their fees on the amount of fat being removed.

Owing to the different ways of determining the liposuction costs, the patient must have an comprehensive discussion on the price prior to the surgery. The patient should make sure that they are comfortable with the conditions on which the price was quoted.

Let us sum up the different factors on which the total of liposuction cost may be dependent. Geography, surgeon fees, hospital fees, anesthesias costs, garments, medications, etc. are the different factors.

So, while discussing the cost before hand, if you feel the price quoted to you is low, then do not hesitate to ask what is included in the fees and what will be additional costs.

Final words

If you feel it is the time for you to contour and remodel your body, then go for liposuction and of course verify the prices in advance.

However, in spite of the tempting aspect of a newly shaped body, you must know that the recovery process may be somewhat uncomfortable.

It usually takes a few weeks to get back into action. There are certain medications that might help in assuaging the pain. So just take your time to get back to your old, normal routine.