Get Fit, Lose Weight

How to Get Skinny Fast : Top 10 Tips to be Skinny

2015-06-19T15:54:00.001-04:00

Let's face it.You have been trying since long time but you can't get the result you deserve. There are some simple and basic rules which can really help you to get skinny faster. So here are some tips to get skinny.

1) Set a realistic goal for yourself. Do not think you can be a zero size model in some days. Your goal should be based on your body type.

2) Determine your ideal weight and set a goal for future date.

3) Identify what should be your body fat percentage. Keep log of your body fat, weight and BMI on regular base.

4) Eat small meals : Instead of eating 2-3 large meals, take 5-6 small meals throughout day. Small meals make sure you keep your body in movement and help you not accumulate extra fat.

5) Watch your carbs: Make sure you include carbs, protein and small amount of fat in your each meal. While you are trying to lose weight, it is important that you still keep taking enough carbs and protein as it is needed to function your body.

6) Cardiovascular exercises are necessary if you want to lose extra fat and get toned. You have to exercise and burn fat if you want to be slim and skinny. Cardio exercises are a great way to burn fat and calories without requiring too much strength. These exercises includes running, brisk walking, jogging, cycling and aerobics. You have to keep in mind that dieting helps you to keep light and healthy but to tone your body you have to do exercises. Cardio will improve your metabolism as well that helps you to get good digestion power.

7) Add resistance training: Although many people not recommend this but resistance exercises are a great way to tone your body. Resistance training add stretching into your muscles and help to remove fat. It also help to flex your joints. It helps you strengthen your muscles. You need some strong muscles especially in your back, hips and legs.

8) Change your cardio reps, sets and exercises every now and than. Your body gets used to exercises and so keep it interesting by changing it frequently.

9) Yoga : Yoga is known for its long lasting impact if done properly. It also helps you keep calm and control your stress level.

10) Be happy: Overall this is the success meter. You have to be happy and accept yourself in every stage. Do not keep comparing yourself with others. You can achieve more if you accept and love yourself.

Top 10 International beautiful woman of 2012

2012-11-03T14:43:00.000-04:00

Here are the top 10 beautiful woman out of United Status for the year 2012.

10. Leryn Franco

Leryn Franco

Leryl Franco is Paraguayan beauty athlete. She is specialist in jevelin throw and strarted pursuing career in sports in younger age. She broke national record in jevelin throw as well in triple jump.

She took part in many beauty contest too with sports events. She took part in miss universe Paraguay and miss bikini of the world.

9. Mariana Rivera

Mariana Rivera

Mariana Rivera born in Madrid, Spain. Mariana moved to Philippians after her mother separated from her father. Mariana started starring in soap operas at very young age. With time she moved to movies. Her films grossed more then 100 millions in Philippians currency.
She is a model and a top endorsers in Philippians.

8. Laetitia Casta

Laetitia Casta

She was born in Normandy, France. She began modeling at age 15. She signed contract with GUESS and modeled for Victoria's Secret later on. She was an official face of L'Oreal, Dior and Chanel. With that she also appeared in Tommy Hilfiger, XOXO and other ad campaigns. She was on cover of cosmopolitan, Vogue, Glamour, Elle and Rolliing stone.

7. Shakira

Shakira

She born in Colombia in 1977. She published her debut album, Magia in 1990 when she was thirteen year old. Her albums got widely popular in Latin america. Shakira release album oral fixation vol. 2 which includes "Hips don't lie" that becomes widely popular and a best seller in 2000s.

Shakira is currently highest selling Columbia artist.

6. Cheryl Cole

Cheryl Cole

Cheryl is an English artist born in 1983. Cheryl Cole came in light when she got selected to a reality TV show popstars: The Rivals. After the show she was awarded a spot in Girls Aloud. The group became very popular in UK and gave twenty consecutive singles that featured in top 10.

She endorsed many products such as Kit Kat, Barbie, Nintendo DS, Sunsilk. She waas a judge in the X factor season three.

5. Katrina kaif

Katrina Kaif

Katrina Kaif born in Hong Kong. Her father was kashmiri pundit and mother was an English. She moved to many different countries before finally settling down in Mumbai, INDIA. She debuted in Bollywood by film Boom. She gave many hit films and endorsed many brands such as Coca-Cola, veet, Panasonic etc.

4. Irina Shayak

Irina Shayak

Irina born in Russia in 1986. She started her career at very young age 19 in Paris. She became the face of Intimissimi. She took part in Sports Illustrated Swimsuit Issue and was on cover for 2011 edition. She got modeling contract for Beach Bunny and Guess. She also model for Armani Exchange.

3. Sofia Vergara

Sofia Vergara

Sofia Vergara born in 1972. She is Columbian actress, model and comedian.

2. Mirinda kerr

Mirinda Kerr

Miranda Kerr born in Sydney. She won the annual Dolly magazine/ impulse model cosmopolitan at age 13.She became the first Australian model to be Victoria Secret's model. She also becme the first pregnant model for VS.

1. Rosie Huntington

Rosie Huntington

Kim Kardashain's Favorite moves for butt

2012-10-05T01:18:00.000-04:00

Here is Kim Kardashian's favorite moves for perfectly shaped butts.

Butt Booster:
Stand up on any uneven surface. Keep your legs slightly apart. Now slowly bent your knees and have about 5-8 lbs weight in each hand resting on your shoulder. Squat for three count and return in position.

Waist clincher:
Start with side plank with forearm on ground, palm down. Keep your legs stacked on one another, hips lifted off the ground. This is little complex exercise. If you feel uncomfortable doing it then do any other easier abs exercise.

Food you should not eat to lose fat/ weight

2012-09-22T17:13:00.000-04:00

Here is the list of foods you should not eat to lose weight. Try to avoid this in your diet to lose weight and get rid of fat/ calories easily.

Fried foods
Hamburgers & French fries
Table sugar
Plain Jam
salted nuts
smoked nuts
refried beans
Baked Beans
Chocolate Fudge
Candy
Toffee
Gums
Boiled sweets
Mint Sweets
Liquorice
Honey - Honey has minimal nutritional value & has the same calorie content as sugar.
Soft drinks
Tinned fruits
Chutney
Pickle
bacon
sausage
cured meats
ham
fatty cuts of steak like T-bone & rib-eye
Puddings
Corn syrup
Fruit juice - It's better to eat raw fruit instead of fruit juice because fruits contain more fiber and the juice will always contain more sugar than the actual fruit.
Cake
Bread made with white flour
Soda pop, such as Coke, Pepsi, Mountain Dew, etc.
All baked goods made with white flour
Coffee
Biscuits
Fast foods
Pasta made with white flour
Canned fruits w/added sugar
Most packaged cereals
Alcohol can slow your metabolism down by 73%
Potato chips
Popcorn
Cookies
Ice cream
Cakes
Pies
All deserts
Artificial sweeteners
Most bottled green teas have more ingredients in it to help you gain weight than the actual green tea itself to help you lose weight.

Food for lose weight fast

2012-09-22T17:08:00.003-04:00

Here is the list of food that should be included into diet to help lose weight. These foods usually are low in fat and calories and are full of essential nutrieons.

All whole grain or unprocessed foods
Any fruits or vegetables
Oatmeal
Steel-Cut Oats

Plain popcorn - lightly salted
Brown rice
Wild rice
Wheat Germ
Potatoes
Wheat breads (Avoid White breads)
Granary bread
Pitta bread
Wheat Bagel
Wholegrain cereals
High fiber breakfast cereals like All Bran and Fiber One
Porridge
Grits
Oats
Shredded wheat
Whole wheat pretzels
Muesli
Cassava
Corn
Amaranth
Oatcakes
Pastas made with wheat like Macaroni or Spaghetti
Whole Barley
Buckwheat / Buckwheat pasta
Quinoa
Sprouted bread (Ezekiel bread)

Vegetables:

Artichokes
Asparagus

Arugula
Green beans
String beans
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celeriac
Celery
Chervil
Chicory
Chives
Collard Greens
Cucumbers
Squash
Tomato
Cucumbers
Dandelion greens
Dill pickles
Eggplant
Endive
Garlic
Garbanzo beans (chickpeas)
Grapefruit
Kale
Kidney Beans
Kohlrabi
Leeks
Lettuce
Mushrooms
Mustard greens
Okra
Onions
Parsley leaves
Pinto Beans
Turnips
Watercress
Parsnips (raw/boiled)
Peas
Peppers (green/red)
Pickles (sour/sweet)
Pumpkin
Radishes
Rappini
Rhubarb
Rutabagas
Sauerkraut
Salsify
Scallions
Shallots
Sorrel
Soybeans
Spinach
Tomatoes
Spirulina
Swiss Chard
Yams
Sweet Potatoes
Zucchini
Water Cress

Fruits:

Apples
Apricots
Asain Pears
Bananas
Blackberries
Blackcurrants
Blueberries
Cantaloupe
Cherry
Cranberries
Currants
Damson plum
Figs
Goji Berries
Grapes
Honeydew melon
Huckleberries
Kiwi
Kumquats
Lemon
Limes
Loganberries
Mangoes
Melon
Muskmelons
Navy beans
Nectarines
Papaya
Pineapple
Plums
Pomegranates
Prunes
Oranges
Peach
Pear
Plum
Raspberries
Spaghetti Squash
Strawberries
Quince
Tangerines
Watermelon

Protein sources:

Protein Bars
Protein shakes
Eggs

Animal Sources:

Orangic Beef (range-fed or game)
Cornish hen
Chicken - Lean Chicken breast (skinless)
Turkey - Deli Turkey breast / Skinless Turkey breast
Quail
Duck
Goose
Emu
Leanest cuts of Beef like Red round steaks and roasts, top loin, top sirloin and chuck shoulder and arm roasts.
Leanest cuts of pork like pork loin, tenderloin, center loin and ham.
Well-trimmed Leg of lamb
Bison
Rabbitt
Deer / Moose / Elk / Caribou
Top Round Leg cutlet or Chop cuts of Veal
Egg whites / Egg beaters
Eggs

Seafood:

Tuna
Sardines
Trout
Salmon
Abalone
Bass (fresh water/sea)
Cod
Roe
Perch
Pollack
Halibut
Anchovy
Catfish
Mackerel
Flounder
Herring
Tilapia
Swordfish
Whiting
Grouper
Haddock
Snapper
Crab
Crayfish
Mussels
Shrimp
Scallops
Oysters (half shell)
Frog legs
Terrapin (turtle)

Nuts:

nsalted Cashews
Unsalted peanuts
Raw Almonds
Hazelnuts
Brazil Nuts
Pecans
Walnuts
Pine Nuts
Pistachio Nuts
Macadamia Nuts
Pistachio nuts
Hazelnuts and Filberts
Butternuts
Beechnuts
Pumpkin seeds
Sunflower seeds
Chia seeds

10 ways for perfect body

2012-09-22T17:01:00.000-04:00

Eat 1200-1800 calories a day depending on your body.
Eat in 3-4 portions of meals throughout day each containing around 400 calories.
Eat what can help you lose fat/weight, not what make you gain fat.
Make sure you have the good combination of carbohydrates and protein in each meal.
Drink lots of water. Water helps speed up weight lose. It prevents bloating.
Drink green tea.
Keep track of your calories. Use food journal.

Be the pretty girl in the school

2012-09-09T19:28:00.001-04:00

Eat Healthy: Its important to eat healthy and stay fit and active in school. Eat more vegetables and fruits that fives you enough energy and protein to keep you fit.
Get in Shape: If you are not in shape, then its your time to get in shape. Hit the gym, get rid of all those extra fat on your body.
Take care of your Skin: Take care of your skin to make it healthy and clean. Clean your skin with cleanser every night. Keep your skin spot free, keep it hydrated.
Change hairstyle: Always try to do something new with your hair. Try different accessories, different bands and buns.
Take care of your nails: Always have your nails clean, cut in shape. Remember to have bold girly colors and prints on it.
Use correct accessories: Use different bands, purse, bags, bands, jewellery to be pretty.
Be confident: Be a confident girl. Walk with grace and pride.
Be nice: All loves girls who have good manners. No one likes mean girls.

Cute Girl's Hairstyle

Dressing tips for Pear body shaped women/ Girls

2012-09-01T20:42:00.002-04:00

Hope you have find what is your body shape from our earlier post Woman body shapes.
So you can take a look at some of the famous celebrities look, find out the shape and can get idea about dressing depend on the body shape and looks good and glamorous.

Pear shaped celebrities:

These body have wider lower body parts and narrower upper body.
Shakira, Kelly Clarkson, Beyonce, Jennifer Lopez, Kate Hudson, America Ferrera, Paris Hilton, Rihana, Eva Longaria and Amanda Pet are some example of Pear shaped body.

Dressing tips for Pear shaped body:

Focus on upper body:
Pear shaped girl/ woman should focus more on their upper body and wear slim fit button down top.
Embellish neckline:
Embellished neckline draws other's attention towards it that is the slim upper body part of the body.
Layers:
Layers on upper body garments gives good balance in body.
Wider dress:
Try to keep the lower end of dress or pants wider as it balance out pear shaped body.

Apple shaped celebrities

2012-09-01T17:55:00.000-04:00

Hope you have find what is your body shape from our earlier post Woman body shapes.
So you can take a look at some of the famous celebrities look, find out the shape and can get idea about dressing depend on the body shape and looks good and glamorous

Apple shape body Celebrities:
.
Apple body shaped girls/ women have wider shoulder and upper body part, lesser defined waist and narrower lower body parts then upper body parts.
Jennifer Hudson, Catherine zeta Jones, Tyra Banks and Elizabeth hurley are some of the example of apple shaped body women.

Woman body shapes

2012-08-26T15:07:00.000-04:00

Woman body shape. lol. Who don't love it. Female body shape consist body structure and the way fat distributed in the body. There are some ways how a woman's body shape such as banana shape, pear shape, apple shape and hour glass figure shape.

Female Body Type

ATHLETIC (OR BANANA) SHAPE: These people are built slim, narrow at the shoulders and hips, not many curves. Best scrub for you: Medium sized printed top, layering, wear tops with ruching and ruffles, consider wearing a belt. Flared pants are best.

Dressing Tips for a rectangular body shape:

If you want, you can create some curves by accentuating the waist. Wearing shoulder pads can add some dimensions to your upper body frame.

APPLE SHAPE - This body shape tends to be broad shouldered, busty, with narrow hips and slim legs. Best scrub for you: Long v-neck; mock wrap style and dark, solid color tops. Wear fitted pants.

Dressing tips for Apple body shape

Wearing clothes with some design features at the bottom like a chain, ruffles, tiers etc, takes away the attention from the heavy bust and shoulder area creating an illusion of wider hips.

PEAR SHAPE: Narrow shouldered, moderate bust size, small waisted and carry most of their weight on hips and thighs. Best scrub for you: Printed top, slight shoulder padding or puff sleefves; lauer, or wear a top that covers you until your second hip line.

Dressing Tips for triangle body shape:

Creating an illusion of a well-proportioned body structure is not a big issue for this body shape. Layering at the top or adding volumes of ruffles, frills etc helps. An interplay of solid dark color at the bottom and light color at the top may help you appear more proportionate.

HOURGLASS SHAPE: These women have top and bottom curves and an even distribution of fat. Best scrub for you: Wear tops with small prints, smocking and nipped waist details, jackets with princess seaming, nipped waists and belts. Tone on tone solid color sets.

Dressing tips for hourglass body shape

An hourglass body shape is considered an ideal body-shape and almost all kind of clothing suits this body shape. Choose clothes that accentuates your waist.

Woman body types

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Hourglass Figure or X shape figure

2012-08-26T14:17:00.000-04:00

What is an Hourglass figure?
Hourglass figure is the woman body type figure in which bust and hips are almost of same size and waist stays pretty narrow. Hour glass figure consider to be the most attractive woman body shape. Hour glass figure is more of full figure then zero size figure. For hour glass figure, its necessary to have waist size at least 10 inches smaller then upper and lower body.

Obviously if you have smaller waist and bigger hips but lower upper body then you can wear cloths in such a way so it looks more curvy and can look like hourglass figure. For example, Jennifer Lopez, Beyonce Knowles are examples of such body but with some good dressing style it looks more glamorous and awesome with impression of hourglass figure by increasing hip to waist ratio.

Kim Kardasian, Salma Hayek, Scarlett Johnson, Jennifer Love Hewitt and Merlin Monroe are some example of hourglass body figures.

get Sofia Vergara like body

2012-08-25T11:32:00.000-04:00

Sofia Vergara known for her figure, and award winning "Modern Family" seasons. She looks more glamorous in her curve hugging gowns and make up. She described herself that she dont like to spend more time in gym. Still she works very hard to keep herself fit and the way she looks.

Here is some tips from her trainer Gunner Peterson. Gunner Peterson also trained Jenifer Lopez, Kim Kardashian and Angelina Jolie.

Stick to the routine and make it fun

Sofia Vergara

It is very important to stick to the correct routine and do it with fun. It feels like you are not wasting your time and helping your body together. Boring workout never works as you don't do it yourself but you have to do it. Fun workout always work out as you keep with your workout and do not quit it.

Full body workout

Full body workout is always good then concentrated workout. It stimulate whole body and burn more calories compare to concentrated exercise. It gives bigger movement to body then isolation exercises. Full body workout gives exercises to more joints to the body. Lunges and squats are main lower body workout.

Get time for workout:

Do not be too busy for workout. Always find some time to keep your body in shape and fit. For a quality workout you need at least 15 minutes warm up time. Following that a 30 to 40 minutes full body workout will make a perfect workout. So total of one hour will be necessary without any rush. Now if you don't have that one hour in your daily routine then it will not workout. Just think that there are many celebrities are busier then you but still they found time for workout and keep themselves fit.

Diet:

Disciplined diet is something keep your body healthy and flawless. Heavy workout is of no use if you do not follow healthy diet. Proper diet gives all nutrition to your body in correct amount. It do not gives excess calories and fat to your body. Disciplined diet with a good consistence workout gives awesome result in your perfectly shaped body.

get Lady Gaga like body

2012-08-21T19:24:00.001-04:00

If you are thinking that just getting some reveling getup makes you look like lady gaga then its not true. It takes intense workout and training to make your body in the lady gaga like superstar body.
Key is to staying your heart beats at high rate while working out so you can burn more calories without gettin tired by intense workout. For example a person can run slowly with elevated heart beats for long time but if he run faster then he can run for shorter time only. Dancing is the best exercise for getting heart rates high as well not to get tired much. Because you like dancing :)

Week 1:
One set of each following step
1) Small cardio such as running, jogging, rope jumps, jumping jacks etc. to make your body warmer
2) Lower body workout such as squats, lunges etc.
3) Upper body workout such as push ups.
4) Abs workout such as crunches, bicycle curls.
5) Finally do a short power cardio burst jump rope.

Week 2 :
Two sets of each exercise of the same workout and power cardio.

Week3 :
Do 3 sets of each exercise but with lesser reps. Increase time for power cardio.

Week 4 :
Do 4 sets of each exercise and with the same power cardio.

Girl's leg exercise

2012-08-17T10:23:00.000-04:00

Girl's Legs Exercises:

Squats

Squats work effectively to tone the muscles in your leg. A few squats go a long way toward strengthening your legs and improving their tone. Stand with your feet under your hips and your back straight. Slowly squat down, without allowing your knees to go over your ankles. Return to your starting position and repeat 10 to 12 times. Another effective squat exercise requires you to stand with your feet about five inches wider on each side than your hips. Slowly lower yourself until your thighs are parallel with the floor, spreading your legs apart farther if necessary. Return to start and repeat 10 to 12 times. Hold a 5-pound dumbbell in each hand as you do these squats to maximize results.

Jump Rope

Not only does jumping rope burn a lot of calories, it also tones your thighs and calves. Start with a jump rope held loosely in each hand with the rope behind your feet. Twirl the jump rope over your head and jump over it as it reaches the ground. Continue jump roping, increasing your speed as you feel comfortable. Try jumping on one foot as an alternate way to tone your legs and get your heart rate up.

Running

Running is another exercise that burns calories and gets your heart pumping, but it is also an effective way to build strength in your leg muscles. Before you integrate running into your regular workout routine, head to a sports store and have a worker help you choose a pair of running shoes that fit well, which will make running more comfortable and will help prevent injury. Start small. Aim to run for five minutes the first time and then gradually increase your time as you build endurance and your legs get stronger.

Swimming

Swimming helps tone your legs and the rest of your body because of the resistance of water. Swim a few laps, concentrating on using your legs to propel yourself through the water. This will build muscle and tone and strengthen your legs. Treading water is another swimming activity that forces your legs to work hard. This exercise will also build endurance and help tone the muscles in your legs.

Perfect legs and Thighs

2012-07-30T19:19:00.000-04:00

Perfectly shaped smooth legs and thighs. Who don't wants them? One can show them all the time unlike abs and chest. Legs should be luscious and should look glamorous. To get such legs, body fat should be at minimum healthy level. For that you have to be on good strict diet and workout.

Here is what you can do for perfectly shaped legs:

There are 5 main parts in legs; 4 in thighs and 1 in calves. You need to focus on all 4 parts in thighs as well on calves. Here are some exercise and workout for getting shaped thighs and legs. Do it slowly and firmly with start.

1) Lunges:

Stand tall and lift your chest, look straight and be relax.
Stand with your legs slightly apart.
Slowly move forward your right foot. Do not try to lunge forward with more distance. Try to go for less distance at first.
Bend knees in such way that your thigh and lower leg should form a correct angle.
Lower legs until left leg's knee almost touch the floor.
Rise back, pus backward and come in the starting position.
Repeat with alternative legs.
You can make this exercise more hard with dumbbells in hand.

2) Wide Squats:

Squats are very very very important exercise for overall legs shape. It contributes for thighs, hips and calves equally.
Stand tall with your feel apart a bit. Make sure your toes pointing towards straight ahead.
Arch your lower back a bit and bend slightly with knees.
Lower your body from your knees and hips.( just like you are sitting on chair)
Squats until your thighs are almost parallel to floor.
Slowly return inn the starting position with your legs straight. Do not look your knees.

3) Outer Thigh Lifts:

Lay down on your right side. Make your head, shoulder and hips in alignment.
Make your right hand extended out and resting under your head.
Slowly raise your right leg. Hold it for a moment and bring it back in lower position.
Repeat it and then with left leg.

4) Inner thigh lifts:

Lay down on floor with your right side up.
Make your body in straight line and make your legs, shoulder, hips all aligned.
Your weight should be on your hips and elbow.
Bend your left leg and place it on the floor in front of you.
Keeping your right leg straight and flexible, raise your lower leg.
Hold at the top position and then slowly lower back
Repeat

5) Calf raise:

Stand straight
Lift heels of the ground and rise on your toes as high as you can.
Slowly lower back and repeat.

How to burn calories easily

2012-07-29T19:45:00.000-04:00

We can burn calories easily by increasing metabolic rate:
We can make faster weight lose and burn calories more easily.
Think an example. If a person's body needs 2500 calories a day and it burns 2500 calories a day then he will never gain weight. That's why some people do not gain weight even if they eat junk food.
So the key for burning calories is to speed up metabolism.

Three Functions for burning calories:

Basal Metabolic Rate (BMR): It is the amount of calories we use to stay alive and function our internal organs. It works even when we are lying down or sleeping. BMR accounts most part for calorie burn in an average person. BMR counts 60% for calorie burn in an average person.

Burn calories from daily activity: It is calorie burned by giving energy for daily activity in outsiide activities such as lifting your leg, arms. It accounts 30% of all calorie burning.

Dietary Thermogenesis: It is the energy used to digest food and used in digestion system.

Tips to speed up metabolism and speed up the rate of burning calories:

Build Muscle: Muscles building increase the metabolism in the body. For each and every extra pound of muscles, you need extra 50 calories per day. Also, regular workout of muscle building workout boost metabolism and keep it at healthy level.

Keep moving: As we know and average person use 30% of its calorie in daily activity, many people who have sedentary lifestyle uses just 15-20% calories. One can increase it by some extra movements. For example, swinging legs, drumming fingers, changing position, taping your feet. Also try to use stairs instead of elevator.

Eat Spicy food: Spicy Vegetable food such as chilli can increase metabolism rate.

Green tea: Caffeinated drinks can increase metabolism rate. Green tea can increase metabolism too. It also decrease hunger and so it helps lower the intake of calories.

Aerobic Exercise: High intensity aerobic exercises makes your metabolism high. It also makes you burn more calories.

Eat small meals

Low calorie food menu

2012-07-28T21:44:00.002-04:00

Here is low calorie menu for all who wants to lose weight with good amount of protein and carbohydrates. With this menu, one can lose 2-4 lbs in a week depending upon activity level.

1000 Calorie Diet with 60g Protein, 145g carbohydrates & 21g fat

Breakfast

Banana sandwich made with 2 small slices of wholemeal bread and a small banana.
200ml glass of orange juice

Morning Snack

100g pot of low fat fruit yoghurt

Lunch

1 wholemeal roll (45g) filled with 70g tuna (canned in brine) and 10g reduced calorie mayonnaise
Mixed salad of 50g lettuce, 50g red or yellow sweet peppers, 10g spring onions.

Afternoon Snack

28g bag of lower fat crisps (eg. Walkers Lites)

Dinner

70g Roast Chicken breast (without skin)
80g Potatoes, mashed with 30ml semi-skimmed milk
60g Broccoli, steamed or boiled
50g Carrots, boiled
100ml Gravy (made from granules)

Evening

1 serving of low calorie Hot Chocolate Drink made with powder and water (eg. Cadbury's Highlights)

Weight lose tips

2012-07-28T21:44:00.000-04:00

Set up realistic goal
Keep track
Motivation
Move it to lose it
Pay attention of food portion
Clean your refrigerator
Dinner deck
Avoid hunger
keep healthy product on hand
Stock up "impulse fruits."
Downsize plates, bowls, glasses and silverware
Avoid late night snacks
Buy a pedometer
Treat yourself
Dine just at table
Sleep well
Weigh regularly
Reward yourself

Slim tight abs and body fat

2012-07-28T17:05:00.001-04:00

Everyone needs a fat free sexy slim and tight abs. But to get rid of fat from tummy is not easy. It needs more then just ab exercise. To gerdt strong abs and tight tummy you need to get good lifestyle, good diet and yes lots of hard work (I mean ab exercise).

To understand abs, you need to understand abs anatomy well.
There are three main muscle groups in abs:
Rectus Abdominals
Internal & External obliques
Transverse abdominis

To get defines well toned abs with 6 pack, 4 pack or 8 pack you need to get rid of your fat. To get well toned, it is very important to reduce fat percentage. Tummy fat is very loyal to body, lol, really it leaves body after almost all body parts get fat free. You will not see a chubby guy with 6 pack abs. That's why it is more tough to get abs.

Generally body fat range to get your abs started defined you need 10% fat percentage for men and 14% for women. If you can make it little lower then it will start getting 6 Packs. 6 Packs getting started at about 6% for men and 11% for women.

Proper form in Abs workout:

Do Not bend joints vigorously: Do not do any exercise vigoursly. If you straightening legs or arms do do it till the joint gets locked. Try to move smoothly with joints.

Joints alignment: Keep your joints in good alignments. Go smoothly for the positions you find awakward.

Support your Spine: While doing abs workout its very important to take care of your spine. Avoid jerk in spine and excessive shocks.

Keep Breathing: Always maintain your normal breathing while exercise. Exercises makes blood pressure high, so with that if breathing momentum breaks it can be harmful.

Brazilian Butt workout

2012-07-22T13:27:00.001-04:00

Whats similar in Jenifer Lopez, Kim Kardasian, Jessica Beil, Shakira, Beyonce, Sofia Vergara?
Yes, perfectly shaped butt.

Butt is just a muscle group that can be toned and made fit with exercise. To made your butt firm, in shape and in tone manner. Make sure to do this set of exercise for 3 times weeks in addition with cardio exercise.
Do this first set for 3 times a week and set 2 about 1-2 times a week.

Brazilian Butt Workout Part 1:
1) Kneeling Glute lift with pulses
2) Single leg bridge
3) Resistance band crab walk
4) Squat with kickback
5) Standing side kicks
6) Explosive lunges

Brazilian Butt Workout Part 2:
1) Ball Bridge
2) Stability Ball Glute lift
3) Bench side step up with side leg raise
4) Stability ball side leg lift with rotations
5) Dumbbell Sumo Squats
6) Elastic band bridge

Run Properly

2012-07-18T18:54:00.000-04:00

Generally, when it comes to running, people think about just legs. While the truth is running is the best exercise and it involves almost all body parts from head to toe. people forgot to take care their upper body and torso and somehow hurt themselves or they didn't get full advantage from exercise.

Running is the best workout and it gives great fat burning session. Running should be efficient and one should run with their full efficiency but injury free.

Here are some tips how to run properly.
Head: Its very important to keep your head straight and in proper alignment while running. Do not look downwards. Keep your head straight and look straight. Relax yourself.
Shoulders: Keep your shoulders relax and lose. Keep it square. Do not slouch.
Torso: Torso must be in correct position with hands and shoulder. Torso should be straight and in upright position. Do not lean forward or lean back while running. Leaning forward or back causes extra stress in your spine.
Feet: Your Feet should hit ground properly in relax manner. Your feet should be springy and relax.

Avoid Carbonated Drinks

2012-07-16T18:34:00.000-04:00

Carbonated drinks are full of gas. Guess where all those bubbles going to end up? Yes right, in your tummy. It gives lots of Carbon Dioxide in your stomach. So try to cut back on carbonated drink even if its diet, carbonated water or Beer.
Moreover when you use straw to sip drinks it gives your stomach some extra gas. Straw is definitely useful for your teeth as it reduce contact between teeth and drinks but its not so friendly for your stomach.
In addition, those carbonated drinks are acidic in nature that produce more gas. Not only carbonated drinks but hot coffee, diet drinks, cocoa etc also can be acidic to your stomach and can be a reason for bloating.

Tips for Flat tummy / Get rid of Bloating

2012-07-16T17:09:00.001-04:00

OK, you did a great job in workout, sweating but guess what? your tummy fat is still there. The fact is tummy fat is the first one to start getting on your body and the last one to go. It is really hard to get rid of tummy fat. It makes you disappoint that after all these workout session and hard work you still have the same belly.
It is called Bloating. Bloating makes it almost impossible to go on beach and have beachwear in summer.

Here are some tips to get flat tummy:

1) Avoid carbonated drinks
2) Drink more Water
3) Avoid sugary candy
4) Reduce Salt intake
5) Avoid food that cause Gas
6) Eat slowly
7) Cut back on caffeine
8) Cut back on fatty foods
9) Cut back on Alcohol
10) Cut back on Spicy food
11) Dietary Fiber
12) Potassium rich food
13) Small meals
14) Walk after meals
15) Avoid cigarettes
16) Lower your stress level
17) Use natural remedies
18) Maintain healthy lifestyle

Think beyond Cleavage

2012-07-15T23:05:00.000-04:00

Cleavage is not only part that shows sexiness-other body parts can be as sexy as cleavage. We can be aroused looking bare parts. Do not just concentrate on flashy cleavage or legs but focus on other body parts equally.

Smell

2012-07-15T21:11:00.000-04:00

When you get closer to someone, its important to smell well according to your gender. Perfumer Sylvaine Delacourte said " The closer someone has to go to smell your fragrance, the more seductive it becomes".
But it doesnt mean you have to shower in perfumes, many people have allergy of strong perfumes. A good perfume can be wear on wrist or on the back of ear.