And then the day comes when we look in the mirror and realize that our reflection does not seem to be familiar. The stranger peeping out from the mirror seems to be shouting that, “this cannot be me.” However, the reality soon settles in, that the belly fat is a long time guest and that too a stubborn one.

The presence of this unwanted guest in form of belly fat not only looks ugly but research indicate that the apple shaped body proves to be very dangerous as person with pot belly are likely to suffer with many harmful diseases.

However, there is no need to worry as belly fat can be tackled by acting wise and taking appropriate measures as soon as possible. In this article you can find the ways to fight the challenge of reducing the belly fat by practicing the right form of exercise.

Exercise to tackle the spare tire

• Walking:

One of the easiest and the most effective way of shredding away the extra fat around the waist is going for a walk. Daily 30 minute walk can do wonders in reducing the belly fat.

• Air Cycling:

Air cycling helps to reduce the accumulated fat around the waist. In order to practice air cycling one needs to lie down on a flat mat placing the hands side ways. Now, slowly lift both the legs and make cycling movement in the air for about 2 minutes. This exercise helps in stiffening the abdominal muscle and lose the extra fat around the waist.

• Leg Lifting:

Leg lifting exercise proves to be very beneficial in toning the body. The procedure for leg lifting exercise is as follows, lie down on a flat mat placing both the hands side ways. Now, slowly lift both the legs vertically up such that the heels point the ceiling. Remain in this position for about 10 to 15 seconds and then slowly bring both the legs down. Repeat this form of exercise 5 times and experience the change.

• Trunk Rotation:

This form of exercise helps in maintaining prominent waist line. Lie on a flat mat with knees positioned at 90 degree and arms raised laterally at shoulder level.
Now slowly twist the trunk portion towards the left and then later towards right. Repeat this form of exercise 15 times a day.

• Rope Jumping:

Ever thought that childhood game such as rope jumping can be an effective exercise in losing the belly fat? Yes, rope jumping helps in reducing the belly fat effectively.

However, while fighting the challenge of reducing the waist line one must always keep in mind that exercise alone cannot be effective if one does not follow right diet. Hence, now there is no excuse to carry extra fat around the belly when the ways to reduce them is so easy.

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Walk your way to fitness

Walking is one of the most natural way to remain healthy. This activity which is a part of everyday life proves to be extremely beneficial for loosing those extra pounds and toning the drooping bits, giving one enough confidence to face the challenges of life.

It is indeed a refreshing option to a complex aerobic routine and highly priced gym memberships. All one needs to know is the correct way of walking to remain fit. Walking faster and for longer period of time is known as brisk walking.

In this article you can find numerous benefits of brisk walking.

Brisk Walking Benefits:

• Reduce unwanted weight

: Obesity is one of the major cause for many dangerous diseases. Brisk walking combined with nutritious diet helps to burn the extra calories thus reducing the unwanted body weight.

• Lowers the blood pressure

: Now-a-days, heart attacks and strokes have become very common among all the age groups. In order to live a healthy life one needs to manage one’s blood pressure level. Brisk walking helps to reduce bad cholesterol thus reducing the risk of heart attacks and strokes among the individuals.

• Reduces stress:

In today’s world, where every one is trying to cope up in the rat-race least importance is given to health. Stress has thus become a part and parcel of everyone’s life. However, studies show that brisk walking in fresh environment can relax one’s mind and thus reduce the stress level.

• Boosts brain fitness:

Walking promotes proper blood flow and oxygen from the heart to the brain thus making it more alert and strong to absorb new things easily.

• Add years to life:

Living becomes worthwhile if one is fit and is able to enjoy all the pleasures of life. In order to stay healthy, one needs to exercise. And what could be better than going for a walk? Regular brisk walking helps to increase the life span by delaying or preventing age related disorder and other heart related diseases.

Additional Benefits:

• Body becomes more flexible
• Protects from colon cancer
• Boosts immune system
• Strengthens the bones
• Improves your mood
• Increases self esteem
• Boosts metabolism
• Relieves from back pain
• One can enjoy peaceful good night sleep

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Yoga or Gym? Which path would you select? These days, everyone wants to be in shape and look good. However, most of us are confused on which road to select.

Many of us associate yoga as an exercise to relax mind whereas gym is for body building. However, there is lot more to both these form of fitness. Let us discover through this article what benefits these two forms of fitness provide us and which form of fitness would be suitable for our requirement.

Yoga Versus Gym

• Understanding:

Gym: These are designed in such a way that through rigorous exercise one can attain flexibility and also burn the extra calories.
Yoga: Yoga on other hand not only helps to keep the mind focused but also helps the body to remain fit by improving the functionality of the body such as digestion and blood flow.

• Instant Weight Loss:

Gym: Regular working out at gym can help one to shed a few kilos in a month’s time.
Yoga: Different forms of yoga such as power yoga and hot yoga helps to lose weight. However the process of losing the extra kilos is comparatively very slow.
Decision: If you want to lose weight quickly opt for working out at gym.

• Mental Fitness:

Gym: Physical fitness can be attained by working out in gym. However, mental fitness cannot be attained by lifting weights and working on high tech machines.
Yoga: Challenges of life can be tackled better if one is mentally fit. Practicing yoga on a regular basis helps one attain mental peace.
Decision: Mental fitness and concentration can be attained better with regular yoga practice.

• Body Toning:

Gym: The training programs at gym are designed in a such manner that it helps one to achieve firm and well toned body. Working out in gym also helps one to re-shape the drooping arms and thighs.
Yoga: Yoga postures helps one to lose weight but it fails to attain a well toned and firm body.
Decision: In order to gain toned body and tightened muscles, gym would be a better option.

• Treating Health Issues:

Gym: Cardio training programs at gyms are especially designed to lower the cholesterol level of person. Lowering the cholesterol level helps to reduce the risk of heart attacks. However gym is not very effective for curing other diseases.
Yoga: This form of exercise is believed to cure many diseases. Yoga teaches the correct way of breathing and solves many health issues such as asthma and bronchitis. Certain yoga stretches also help in curing back and neck pains.
Decision: Yoga cures almost every type of pain and illness.

Hence, depending on one’s requirement one needs to select between both the forms of exercise. For instance youngsters, actors, sports men and all those who need to be more physically fit, gym would be a better option. For all those who wish to reduce mental stress and tension, yoga would be a great option.

However in order to gain the benefits of both the forms of exercise one can practice yoga as a warm-up exercise and then start working out on heavy machines at gym.

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The benefits of coconut water are as follows:

• Coconut water is good for re-hydrating your body as it is isotonic in nature. When your well body is well hydrated, it is easy to get rid of toxins through urination.
• The antioxidants found in this water help to fight off free radicals in your body.
• You can be able to control your weight if you drink coconut water instead of milk or orange juice as it lacks fats and cholesterol which are present in milk and orange juice.
• By drinking this water, you will be able to reduce swellings in your hands and legs as well as help to easily absorb drugs that you are taking.
• You will be able to reduce acne outbreaks by washing your face with this water as one of the benefits of coconut water.
• This water has been observed by scientists to reduce blood pressure in the arteries.
• Drinking it will help you maintain the pH level of your body fluids and also, boost blood circulation. More so, the electrolytes in this water can fulfill all the energy requirements of the body far better than any packaged drink.
• It helps in digestion by relieving gas which is present in your alimentary canal. It also destroys intestinal worms if you take it olive oil( a teaspoon) for around 3 days.
• Doctors do recommend it for people who have kidney stones as it helps to dissolve the kidney stones. Hence, it makes it easier for you to pass out waste products.
• Drinking it can stop vomiting in patients with malaria or typhoid and more so, since it possesses properties similar to the blood plasma, it can be used in blood transfusion.

The above are the benefits of coconut water and because it is a natural drink, you can not suffer from any side effects if you drink it or use it for other things mentioned as mentioned above. Because it lacks chemicals in it, even babies can drink. With all these benefits, it is right to call it the fluid of life.

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Contents

• 1 Ways to increase energy levels naturally
  • 1.1 Sleep
  • 1.2 Exercise
  • 1.3 Food
• 2 Other factors to keep in consideration
• 3 More From ygoy
• 4 ygoy Recommends

It is common to feel drained on certain days in that you do not feel waking up in the morning, do anything or feel tired when you have not done anything hectic. If this happens to you then, definitely your energy levels are low and you need to increase them. There are artificial ways of increasing the energy levels like drinking energy drinks but, they are not quite safe. Hence, this article is going to show you how to increase energy levels in a natural way.

Ways to increase energy levels naturally

Here are some effective ways of increasing your energy levels:

• Sleep

  : You need to give your body enough rest that is why it is advisable to sleep for atleast 7-8 hours. While you are sleeping, the body gets to repair wears and tears that took place during the day. More so, your brain cells get to be energized and rejuvenated while you are sleeping. If you have noticed, the nights you do not get to sleep properly tend to result into you having a day spent dazed. In a nutshell, give your the rest it requires.

• Exercise

  : Any kind of exercise is important in your overall health as exercises increase blood flow in the body something that helps to remove toxins from the blood and increase energy levels. This is so because when toxins are removed from the body, the body organs tend to function much better. The best exercises for increasing stamina are aerobic or cardiovascular exercises like walking, jogging, swimming, biking etc. For pregnant women who have low energy level and what to know how to increase energy levels.
  , you should go consult with your gynecologist to recommend appropriate pregnancy exercises for you to increase your energy levels.

• Food

  : There are some energy giving foods that you should include in your diet like fruits, eggs and vegetables as well as drinking plenty of water. Also, include protein foods like lean meat, fish and yogurt and remember not to skip breakfast on any given day. Avoid foods with excess sugar, processed foods and alcohol as they are strong energy sappers.

Other factors to keep in consideration

• Do not overwork yourself.
• Take food supplements like vitamins to increase your energy.
• Try to eliminate stress in your life.
• Practice deep breathing exercises or yoga exercises to calm the mind and also, help in rejuvenation.
• Go for medical check up as there are medical conditions that can cause you feel tired and fatigued.

Thus, that is>how to increase energy levels in a natural way if they have lowered while at the same time you are staying fit and healthy. incorporate these ways in your life and you will not have to worry about feeling jaded or lethargic again.

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Contents

• 0.1 1. Sleep
• 0.2 2. Eat right
• 0.3 3. Exercising
• 0.4 growing taller tips
• 0.5 4. Taking supplements
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Good height is not only a matter of pride but, high self-esteem and confidence as well. People tend to pay more attention to tall people and also, respect them more. This is why most people what to grow taller. Although it is genetics that play the major role in a person’s growth, proper nutrition and exercise can boost your height as well. To expound on this, here the growing taller tips
that have been proved to be effective:

1. Sleep

: High levels of human growth hormone(HGH) in your bloodstream to help you to grow tall and also, repair damaged tissues. It is during the time when you are sleeping that your brain releases HGH at the highest level. Lack of proper sleep can force your brain to concentrate on restoring the damage done by lack of sleep instead of concentrating on growth. To attain growth, sleep for at-least 7-8 hours daily.

2. Eat right

: There are certain foods that you can eat to help you grow taller such as proteins. Proteins contain amino acids that help to form HGH. More so, proteins help in body building in regards to muscles and the tissues that are associated with height. Other important nutrients to consume are  calcium and phosphorus but, they need to be complemented with vitamins, carbohydrates, minerals and fats to help the brain release more HGH. Limit the in-take of carbohydrates and fats however, as they can slow down the process of growing tall.

3. Exercising

: The exercises that you need to concentrate on are the stretching ones if you want to increase in height. This is because these exercises stimulate the release of HGH in your body. Some examples of stretching exercises as part of the

growing taller tips

are as follows:

• Hanging: This aims at fighting against the effects of gravity on height as gravity works on pulling you down all the time. As a result, cartilages in all your joints but specifically the ones between the vertebrae can get compressed. To do this exercise, you hang on a strong horizontal bar that it high to let your body extend fully. This can help to stretch the body.
• Alternate leg kicks: Lie down on your stomach with  your hands extended out in front of you. The palms should be facing the floor. Then, lift up the right hand and left leg off the floor at the same time to stretch your vertebrae. As a beginner, you should stay in this position for seconds and later on, increase duration gradually as you get more comfortable at doing the exercise. Keep switching arms and legs as you do this exercise.
• Pelvic shift: Lie back on the ground with your knees folded. Your hands should be on your sides with the palms facing the floor. Now, draw your feet as close to your buttocks as possible and then, arch your back. Next, lift up your pelvis towards the ceiling. Stay in this position for around 20 seconds. Get back to the starting position and repeat 4-5 times in your desirable sets. You will feel stretching in your spine as you do this exercise.

4. Taking supplements

: Supplement with Calcium capsules as they help in providing growth material to the body. Vitamin C and D supplements enable the body to fully absorb calcium, manganese and phosphates for bone development.

The above growing taller tips are more beneficial to children and adolescence although as adult, you can also still increase in height if you are below 30 years of age. It takes a while for these tips to show effect so please do not expect any miracles of one day or resort to unnatural methods of growing tall like taking human growth hormones as they have side-effects like causing depression, drowsiness and diarrhea.

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Contents

• 0.1 Wine
• 0.2 Cranberry vodka/tonic/straight
• 0.3 Diet coke with Captain Morgan
• 0.4 Whiskey Highball
• 0.5 White rum with lime juice and dissolved sugar
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• 2 ygoy Recommends

If you are one of those people who want to go on a diet but still want to enjoy your alcohol occasionally then, this article is for you. I believe that you have heard several times that dieting and alcohol do not mix which a true thing if you overdo the drinking as excessive consumption of alcohol can lead to weight gain. Below, I am going to provide you with the healthy alcoholic drinks
that have few calories as well as several benefits.  However, do not forget to exercise as you enjoy these drinks and diet too. Here are the drinks:

1. Wine

   : When it comes to wine in general, the benefits are almost endless from it reducing the risk of you getting a heart attack if you have high blood pressure, reduces risk of getting a stroke, type 2 diabetes and getting cataracts. Also, it keeps your brain active. Red wine can protect you from getting colon cancer as it cleans your digestive system and also, it contains procyanidins which can protect you from getting heart disease.

2. Cranberry vodka/tonic/straight

   : Vodka can do away with tiredness or weakness and rejuvenates you faster than food. It also improves blood circulation, helps you sleep easily and keeps you arm especially in winter. You can either drink it with cranberry or with tonic or just straight and it will only add 98 calories in your body for those people who are on diet.

3. Diet coke with Captain Morgan

   : The mixture of these two as greathealthy alcoholic drink only contains 86 calories is good for you if you are on a diet but still want to in-take alcohol. You will also be able to relieve stress, lower blood pressure, reduce risk of getting dementia and Alzheimer’s disease etc.

4. Whiskey Highball

   : This drink can be made by mixing whiskey with diet ginger ale and adding lots of ice. It contains 128 calories which is not a bad thing for a dieter who still wants to enjoy his or her alcohol. Whiskey has greater benefit which is that it contains more antioxidants than red wine which can help to kill cancer cells in your body.

5. White rum with lime juice and dissolved sugar

   : When it comes to calories, this Island lemonade contains more calorie(180 calories) than the other alcoholic drinks but, still it is not too much for a dieter. White rum as n alcoholic drink can prevent constipation, lowers cholesterol levels in the body, boosts the memory and slows the aging process.

With all this said, try to moderate your in-take of all the above mentioned healthy alcoholic drinks
because their benefits can be greatly outweighed by the side-effects if consumed in excess. Also, when making cocktails, limit the mixers as too many of them can increase calorie count.

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Contents

• 0.1 How to make the kefir drink?
• 0.2 Health benefits of kefir are as follows:
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Kefir refers to a drink that is made by fermenting milk together with kefir grains. These grains are excellent sources of probiotics or bacteria in that when they are fermented with milk, the drink is considered to be a miracle drink due to its several health benefits.Kefir health benefits have made this drink so popular today as the benefits are really genuine.

How to make the kefir drink?

• Ferment cow milk or sheep or goat milk with the kefir grains.
• Do ferment the the substances in a skin bag.
• Keep stirring the mixture from time to time in order for the kefir grains and milk to be mixed properly.
• After fermentation, you will get a yogurt looking, slightly alcoholic and sour beverage.
• Then lastly, use a strainer to remove the grains from the liquid so as to have the kefir drink.

Health benefits of kefir are as follows:

• The microorganisms found in this drink can improve digestion by alleviating digestive problems like bloating, gas, indigestion etc. More so, the drink can ensure normal bowel movement which cures constipation and the drink’s enzymes are good for people who have lactose intolerance.
• Kefir does cleanse your colon to prevent intestinal problems like development of colon cancer as well as provides relief to inflammatory bowel disease.
• It is a rich source of Vitamins such as vitamin A, B2, B12 etc and minerals like calcium, magnesium and phosphorus.
• Kefir drink contains anti-fungal and antibiotic properties which can improve on certain conditions such as heart disease, HIV/AIDS and candidiasis.
• This drink has a stimulating effect on your immune system hence, it improves on your body’s diseases fighting ability.
• It has anti-aging properties and antioxidants which can help to neutralize free radicals that can damage your body cells and tissues through oxidation. And by neutralizing oxidation, the drink can slow down your aging process.
• Kefir does calm down nerves to help you maintain a healthy nervous system. This is because kefir has amino acids(tryptophan).
• It can treat several conditions like eczema, stomach ulcers, gastritis, pancreatitis, gout, arthritis, anemia, rheumatism, psoriasis etc.
• Apart from the above health benefits, kefir can also control or cure sleep disorders, acne, asthma, bronchitis, diabetes, allergies, diarrhea, depression, hypertension etc.

Considering all the above mentioned kefir health benefits, you can see that it is an excellent idea to introduce this drink in your diet in order to live healthily and thus happily. Children can also take this drink because it easy to digest so do not be scared to give it to your child or children.

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Contents

• 0.1 Exercises for osteoarthritis
• 0.2 Range of motion exercises
• 0.3 Endurance or aerobic exercises
• 0.4 Strengthening exercises
• 0.5 How to start on exercise program?
• 0.6 exercises for osteoarthritis
• 0.7 When to exercise?
• 0.8 exercises for osteoarthritis
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Although having arthritis can make doing certain things like exercising difficult, there are some exercises you can still do in order to manage the pain and disability.

Exercises for osteoarthritis

will be able to reduce the pain by reducing joint stiffness, increasing flexibility and muscle strength. which can be limited when you have arthritis. More so, exercising can help in weight reduction and thus, enhance your sense of well-being.

The kinds of exercises you should perform for Arthritis are as follows:

• 
  

  Range of motion exercises

  – These can help to relieve stiffness and maintain normal movement of the joints by making them(the joints) flexible. Examples include: all stretching exercises that target a certain joint.

• 
  

  Endurance or aerobic exercises

  – Cardiovascular fitness can be improved as well as overall body function with these and also, weight controlled. Controlling your weight is important as extra pounds can put more pressure on your joints. Examples include: swimming, walking, biking etc.

• 
  

  Strengthening exercises

  – They can increase muscle strength to enable them support the affected joints properly. Examples include: lifting light dumbbells, doing squats, using elastic tubing etc.

How to start on exercise program?

Go see your doctor or physician he or she can design exercise plans for the kind of arthritis you have. After this, you can start performing the recommended

exercises for osteoarthritis

. At the beginning, you should take it slow and also, stick to the easy exercises.

When to exercise?

It is generally best to exercise when:

• You are not fatigued.
• You are feeling less pain and stiffness.
• Your medication is being effective.
• How often you should exercise?
• Range of motion exercises: Either every day or every other day.
• Aerobic exercises: Perform them 3 times a week for about 20-30 minutes.
• Strengthening exercises: Every other day.

It is important to pay attention to your body’s reaction when performing

exercises for osteoarthritis

as overdoing can end up worsening the condition instead of helping to treat it. Hence, if you feel tired, chest pain, notice swellings in the joints etc, you should stop exercising immediately and probably go see your doctor if the symptoms are severe.

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Contents

• 0.1 Climbing exercises
• 0.2 Pull-ups
• 0.3 Abdominal crunches
• 0.4 Leg lifts
• 0.5 Forearm curls
• 0.6 climbing exercises
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Climbing exercises

are good for people who look rock climbing or those who are planning on this adventure. Rock climbing is a strenuous activity that requires you to have higher endurance, strength and aerobic capacity. As this is a challenging sport that works your entire body as you manage wide stems, twist high mantels and overhangs. Hence, you need to train before going for mountain climbing to avoid injuries and muscles pulls. The preparation exercises for climbing rocks include:

• Pull-ups

  : This will strengthen your upper body as you pull yourself up. Start by gripping a horizontal fixed bar with your palms facing away from you and hands fully stretched. Now with your lift up your body until your chest is on the same level with the bar and lower down. Repeat 20-30 times for 3-5 days a week.

• Abdominal crunches

  : Lie down on the floor with your feet in the air and the knees bent at 90 degrees. While inhaling, lift up your upper body from the floor and move it towards the knees as if trying to touch them. Hold the position for 2 seconds and then, get back down. Repeat this exercise 10 times in 3 sets.

• Leg lifts

  : Hold a pull bar at shoulder width apart. With your toes facing forward and legs straight, you’re your legs up to try and reach head. Slowly return them to the initial position, relax for a while and repeat the exercise as many times as you can in about 3-4 sets.

• Forearm curls

  : Sit on a chair or bench while holding bar with a fist. Next, let the bar roll to your fingertips and back into your palms. You should do these curls as part of climbing exercises for a minute at first and then, increase the period to 5 minutes as you get stronger.

These

climbing exercises

will balance your body weight and enable you to pull yourself forward with ease as you climb the rock. In addition, they will help you to burn extra calories and stay fit.

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