Eliminate Lower Belly Fat Forever with These 4 Powerful Exercises

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How to get rid of excess fat

The objective of this essay is to bring to light all a few fundamental ab movements that will help you lose your lower belly fat reliably. It is vital to make them part of your daily routine. It is worth noting that your belly fat is located in one of the hardest places to get rid of fat. Even though it is hard to reduce fat within a single spot, here are a couple of tips you can consider for losing your fat over time.

The important thing is to try as much as possible to eat a healthy balanced diet, more so natural foods. The complication with eating healthy to reduce belly fat is that you can easily slide back to taking alcohol and sugary foods which end up increasing your weight which manifests itself in the form of belly fat. The good news is that if you observe the following four work out routines, you will be safe.

Try “The 4 Week Diet”

Another way to lose weight fast is to focus on your hormones – four hormones in particular. There is a new diet – The 4 Week Diet – that does exactly that.

If you think that following the tips presented below is quite hard and you want to have a more structured way of losing weight laid out for you, then consider trying the 4 Week Diet plan.

To find out if this diet could be just what you need to lose over 30 pounds in just one month, check out The 4 Week Diet today.

The 4 Work Out Routines to help you rid belly fat

In the earlier bit of this article, what came out is that even though you may stick to a healthy diet, there is no positive assurance that you can achieve abs. It is possible to eliminate belly fat but achieving hard rock abs is another level of core-intensity that does not come easy. Here are further facts.

Achieve the following 5 abs sets

15 reps for the first set

20 reps for the second set

25 reps for the third set

20 reps each set for all workouts

15 reps for every set in all exercises

Here, make sure to work out slowly but, using all the right equipment and maintaining the ideal posture to avoid coming up with funny features as a result of failing to observe the right working out position.

Here are the best abs exercises to ignite fat burning:

1. Oblique Crunch With Elevated Legs (15 reps on each side)

2. Knee Tucks On Bench (15 reps)

3. Reverse Crunches On Bench (15 reps)

4. Toes-To-Ceiling Hip Raise (15 reps)

Requirements of eliminating belly fat

The first thing that you need here is the will to stay healthy, eat a naturally balanced diet and avoid processed foods and drinks by all means. In other words, all that it takes for you to cut the belly fat is a slight adjustment of your will to believe that you can achieve anything that you put your mind to at all times.

The second vital tip is to practice perseverance. The truth is that working out is never easy no matter how professionals make it seem like it requires no effort. No one will tell you like it is unless you are willing to go the extra mile and push yourself to the limit.

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This is How You Get Summer Bod in Seven Days

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Each year scores of women make the same old new year’s resolution: to attain that toned and sexy summer body. It’s certainly every woman’s dream but not every woman wants to regularly struggle in the gym for it. Fortunately, you don’t have to.

Here we have for you seven neat bodyweight exercises, explained in simple intuitive steps and illustrations, that you can do at home to burn that excessive fat and advance towards the perfect toned body.

Lunges (3 sets)

Lunges are a back-friendly lower body exercise that target primarily the quadriceps, but also involve the glutes, hamstrings, calves, and core abdominal muscles. This amazing muscle recruitment repertoire doesn’t come with much hassle either as lunges are one of the easiest and most intuitive exercises for the lower body.

  1. Begin by standing straight and relaxed. Keep your shoulders back, and chin up (Primary position)
  2. Now step forward with one leg and slowly lower yourself down till both knees are at right angles to each other as in the illustration. Engage your core to keep the back straight.
  3. Now squeeze your quads and glutes to stand back up, and then repeat for the other leg. This is one repetition.
  4. Repeat for 15 repetitions, 3 times to properly activate the lower body.

Pushups (3 sets)

Who doesn’t know or accept the universality of the good ol’ pushups? They’re a staple in every bodyweight routine and rightly so. Not only do they translate into remarkable upper body strength, they also secondarily involve your abdomen as you will see next. Pushups are thus, both exquisite fat-burners and muscle builders.

  1. Begin by getting down and supporting yourself above the ground with extended arms. Place your palms at shoulder width, and your feet at the paws (Primary position)
  2. Keep your body in a straight line from ankle up to the head. This neutral position activates your abs while protecting your spine from excessive strain.
  3. Now lower yourself at the elbows steadily, keeping them close to your body, till your nose just touches the floor. Then push yourself back up to the primary position, all while maintaining that straight spine.
  4. Perform 10 repetitions 3 times.

One-knee pushups (3 sets)

This is a variation of the pushups for when your core gets tired but your arms and chest don’t. This type has the additional advantage of involving your glutes and leg muscles as in the illustration.

  1. Start with the pushup position, but his time supporting your body on one knee while keeping the other leg straight and both feet in the air. Use your glutes to maintain this position. (Primary Position)
  2. Perform the regular pushup, keeping your feet mid-air and spine neutral. This is one rep.
  3. Perform 15 repetitions, switch knees and repeat. This is now one set.
  4. Perform 3 sets of this exercise to fully activate the upper body.

Squat jumps (3 sets)

This is a neat variation of the classic bodyweight squat. Squat jumps train the explosive muscle fibers in your quads and core, whilst simultaneously burning the fatty tissue to provide quick bursts of energy on demand.

  1. Stand with your feet at shoulder width, body relaxed and straight (Primary position)
  2. Perform the standard squat, maintaining control throughout the movement.
  3. Once your hands touch the floor, using your core and quads, quickly jump up in an explosive manner.
  4. Land back and immediately but slowly return to the squat position.
  5. Perform 15 repetitions of this movement for 3 consecutive sets.

Bicycle Crunches (3 sets)

Bicycle crunches are a fun set of movements that combine the regular crunches with the pedaling movement of cyclists. It certainly looks cool and requires consistent control to fully yield great results for toned belly and thighs.

  1. Lie down and keep as much area of your back in contact with the floor as you can (Primary position)
  2. Put your hands behind your head and then lift your knees towards your chest while simultaneously lifting your shoulders towards your knees. Keep your neck straight.
  3. Now straighten one leg out while rotating your upper body in the opposite direction by about 45 degrees.
  4. Return to crunch position and repeat for the other leg.
  5. Return to primary position and repeat the whole movement for 15 repetitions.

Descending Planks (3 sets)

Planks look easy but let those few initial seconds kick in and you will start to feel the burn they’re so famous for. Nevertheless, they are an under-rated and even more under-estimated method of core muscle building and fat loss.

  1. Begin with the position of a pushup but supporting yourself on your elbows instead of the palms, and your feet up on a bench or chair.
  2. Now straighten your body, contracting your abs, quads and glutes.
  3. Maintain this position for 45 seconds and repeat after a brief rest.

Burpee (2 sets)

Burpees combine the movements of all of the above into a single explosive exercise that invariably involves the whole skeletal musculature and will get you sweating in no time. It is the perfect exercise for women running on the clock and can’t find time for a full proper workout routine.

  1. Begin by standing straight and relaxed (Primary position)
  2. Lower yourself into the squat position, with hands touching the ground.
  3. Kick your feet back and get into the pushup/plank position. Then perform a pushup.
  4. Jump your feet in back into the squat position. And then jump upwards as in the squat jump.
  5. Perform 10 repetitions for 2 consecutive sets.

Boost Your Weight Loss Even More:

Are you looking to make a change in 2018? A brand new way to lose weight fast is to focus on your hormones – four hormones in particular. There is a new diet – The 4 Week Diet – that does exactly that.

If you think that following the above tips is quite hard and you want to have a more structured way of losing weight laid out for you, then consider trying the 4 Week Diet plan.

To find out if this diet could be just what you need to lose over 30 pounds in just one month, check out The 4 Week Diet today.

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30 Day Abs Challenge To Lose Belly Pooch

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Have you tried to lose belly fat? Then you know it is challenging. But, it is not impossible. With proper nutrition and a well-planned work-out plan, you can start to notice significant changes in a few weeks.

The 30-day Abs Challenge

Today we are going to share with you a 30-day work-out plan to lose belly fat. This workout plan is tested, and we can guarantee you will notice changes within four weeks.

  • Perform each of the exercises outlined in the section below for at least one minute without resting in between the exercises. Repeat the exercises a total of three times. Do not rest for more than two minutes between the sets.
  • Do the exercise for three consecutive days, rest one day, then work out for another two consecutive days. So, if you start on Monday, your rest days will be Thursday and Sunday.
  • Combine the exercises with a walk, jog, or run of at least 30 minutes every day.
  • The exercises and running will not help much if you do not watch your diet. Avoid sugary foods such as bread and pasta. Also, avoid junk food such as pizza and fries.
  • Eat lots of vegetables and fruits.
  • Animal protein – lean meat, eggs, and dairies – should be part of your diet but you should not eat them frequently. Eat such foods once or twice a week.

Observe the guidelines of this abs challenge for at least four weeks if you want to see any changes in the abdominal area. If you experience some discomfort, do not abandon the program; that is a sign that the exercises are actually working.

If there is progress after four weeks, why stop at that? Continue with the program. The point of exercising and dieting is to become healthier and more fit, right? If you stop, after a week or two you will be back to where you started.

Try “The 4 Week Diet”

Another way to lose weight fast is to focus on your hormones – four hormones in particular. There is a new diet – The 4 Week Diet – that does exactly that.

If you think that following the tips presented below is quite hard and you want to have a more structured way of losing weight laid out for you, then consider trying the 4 Week Diet plan.

To find out if this diet could be just what you need to lose over 30 pounds in just one month, check out The 4 Week Diet today.

Now let’s head straight into the exercises for the 30-day abs challenge!


Exercises

The following are 6 of the best exercises to lose belly fat.

  1. Reverse Crunch

Follow the following steps to perform a reverse crunch properly.

  • Lie faceup on the floor or a mat. Your palms should be facing down.
  • Put your legs in a vertical position and ensure they are at a 90-degree angle to the floor.
  • While still keeping your legs straight, lift your hips off the floor and crunch them towards your chest.
  • Maintain this position for two seconds before slowly lowering your hips until they touch the floor.
  • Repeat the process for one minute.
  1. Scissors Exercise

Until you try this exercise, it appears like a child’s play. I mean, who cannot cut the air with their legs. However, if performed correctly, the scissors exercise targets the lower abs.

  • Lie on your back with your palms facing down firmly on your sides.
  • Raise your shoulders slightly while keeping your lower back flat on the floor.
  • Lift your legs a couple of inches off the floor and keep them there.
  • Lift one leg towards the ceiling until you cannot take it any further. Slowly lower it to the original position. Repeat this step with the other leg.
  • Perform this exercise for at least one minute.
  1. Elbow to Knee Crunch

This exercise targets the side abs.

  • Lie on your back. Put your hands behind your head and bend your knees.
  • Lift your right leg and position it such that the right ankle rests on the left knee. That is the starting position.
  • Bring your left knee to the right elbow while slightly crunching up (lifting your shoulder slightly). As you do this tighten your muscles.
  • Hold that position for 2 seconds and repeat the process for 30 seconds.
  • Switch the legs (the left leg over the right leg and lift your right knee towards your left elbow) and perform the exercise for another 30 seconds.
  1. Diagonal Plank

This exercise is a slightly tricky variation of a standard plank. It does burn fat quickly.

  • Get down on all four. Your body should be parallel to the floor. Make sure your feet are shoulder-width apart.
  • Straighten your right arm and your left leg simultaneously. Hold the position for about 2 seconds, and lower them to the original position.
  • Repeat with the opposite arm and leg.
  • Do the exercise for at least one minute.
  1. Cross-body Mountain Climber

This exercise will make you sweaty. To make the most out of it, do it as quickly as you can.

  • Go down on all four (as if you want to perform a plank).
  • Bring your left knee towards the right elbow, and lower it to the starting position. Then, bring your right knee towards the left elbow.
  • Repeat the process for a minute or more.
  1. Russian Twist

Follow the following steps to perform a Russian Twist properly.

  • Lie on your back and extend your arms above your chest.
  • Raise your legs and back off the floor. Keep balance using your butt alone. Keep your back straight, and your knees slightly bent.
  • Rotate your body such that you bring your arms to one side. Return to the original position and rotate your body to the other side.
  • Repeat the exercise for at least one minute.

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7 Exercises to Tone Your Butt That Aren’t Squats

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Wondering how you can get an Insta-worthy backside? Worry no more. Every woman today wants to have a shapely and well-defined backside. You will find social media users following Instagram accounts of celebrities and other social media influencers all in hopes of learning the secrets to having a shapely and well-defined backside.

Well, you don’t have to anymore. The following are 7 exercises that will help you tone your butt and the good news is, none involves squatting.

But before we begin…

One of the big mistakes that many women make and thus not lose weight is that they overcomplicate things. With weight loss, often times, simplicity is best.

If you think you’ll find it hard to follow the tips presented below and require more structure and discipline to losing weight, then consider using The 2 Week Diet plan. The 2 Week Diet plan only has a few smart, easy-to-follow guidelines that are most effective for superior results.

The 2 Week Diet plan has produced amazing results for thousands of women and it does it without millions of rules. See the 2 Week Diet plan now.

Alright, ready for the exercises?

Let’s begin!

#1. Reverse hypers

Reverse hypers helps to strengthen muscles around your thighs, hips, and butt. To get started, start by lying face down on a bench or table and make sure your hips are extended from the edge. Support your upper body using your hands and make sure not to tense your shoulders or neck.

Bring your knees together and bend them until you achieve a 90-degree angle. Kick your heels back and out while squeezing your glutes. Don’t forget to press your hips down on the bench.

Now that your legs are parallel to the ground, pause in that position for a few seconds and then lower your legs back to the original position. Perform 10 to 12 reps for 3 sets.

#2. Lateral leg raises

As one of the best exercises, it can be done right in your home without any special equipment. To get started, assume a standing position with your back straight. Make sure your feet are slightly apart.

Take your hand and place it on a firm support such as the back of a chair or wall. Start by lifting the opposing leg and position it 45 degrees. Return your leg back to the original position and make sure your ankles are touching.

Now that you have performed the first rep, repeat 10 to 12 reps for the same leg and then switch to the other leg.

#3. Kettlebell swings

This workout targets your posterior chain muscles which include the abs, back, butt and hamstring. As a result, it helps you to loosen your tight hips and achieve a shapely butt. To get started, stand with your feet apart. Take your kettlebell and place it on the ground.

Bend your knees slightly as you hinge over, push your butt back as you reach out to hold the kettlebell handle. Make sure your back is flat as you lift the kettlebell between your legs. Pull the kettlebell back and up between your legs.

While you do so, squeeze your glutes. Now, swing the kettlebell forward and back. Don’t forget to lean forward to balance your body as the kettlebell goes through between your legs

#4. Glute bridge

Spending all day sitting at your desk is a sure way of weakening your butt muscles. To activate them and have a shapely butt, you need to perform the glute bridge.

To get started, lie face up on your exercise mat. Make sure your knees are bent and your feet are flat on the ground. Place your arms at your side and ensure your palms are facing down. Proceed by lifting your hips off the ground until your hips, knees, and shoulders form a straight-line.

While in this position, squeeze your glutes hard.

#5. Plank leg raises

This fat burning workout has a lot of benefits. For starters, it helps to strengthen your core and shoulders. In addition, it strengthens your lower back and glutes. To get started, assume the push-up position. While in this position, shift your weight towards your forearms and not your hands.

Proceed by clenching your glutes and keep your body straight. You can start with the left or right leg. Raise your left leg hold that position for 1 second. Afterward, lower your left leg and lift your right leg.

Hold for 1 second before returning your leg back to the original position. Proceed with the workout by alternating your left and right legs. For best results, perform 10 to 12 reps for each leg.

#6. Single leg deadlift hops

Want to add a spring in your step as well as achieve a shapely backside? Well, performing the single leg deadlift hops will help you achieve this. To perform the single leg deadlift hops, start by standing on one leg. Lift the other leg and ensure its at hip height.

Make sure your back is slightly arched and your core remains tight. Hinge over at your knees and as your upper body is parallel to the ground, extend the up leg and swing it backward. Now, you should be in the fully extended position.

As you assume the original position, swing your up leg back to the original position and jump. Make sure that you land in bent knee position. For the next rep, use the momentum of the first rep.

#7. Step downs

To perform the step downs, stand on a bench with one foot. From this position, hinge forward as you bend your knee and make sure to push your butt back. Drop to a lower position but not all the way down. Now, drive your foot right up to standing position. Use your glutes so as to achieve a shapely butt. Assume a standing position on the bench and squeeze your glutes while at the top. Repeat the exercises – 10 to 12 reps.

If you follow each workout as described above, you should achieve what you have been looking for all this time – a shapely and well-defined backside. Don’t forget to nourish your body with healthy foods especially those rich in protein.

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The Best Way to Start a Ketogenic Diet

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Starting a Keto diet can seem challenging in the beginning and many people lose motivation and get lost along the way. Reading this will be a sure fire way to give you the confidence you need to not only start a Keto diet, but see it through too. It can actually be very fun and easy when done correctly so follow the tips below to make sure you do it right and enjoy the process.

The biggest mistake people make with the Keto diet is not being organized. There is no way to be successful if you just rely on opening up the fridge each day and making do with what you have in there. This is the quickest way to failure and giving up, but does not have to happen with the proper guidance. Giving up is a real shame, because when you stick to it, the Keto diet can produce some amazing results.

Some of the most noted results that you can experience include:

♦ Your body will burn much faster

♦ It drastically reduces your blood sugar and insulin levels

♦ Your appetite gets reduced

♦ It increases your good cholesterol levels

The Keto diet is not like the average diet so improvising in the kitchen will not work. The main difference is that instead of running on carbohydrates like you have been, you will now be needing a different source of energy. Your new source of energy is fat. Yes, you read that right; the fat you have been cutting from every diet is now your best friend. You will no longer reduce it but add it to every mean and you will enjoy the benefits. Obviously what is in your kitchen right now will not necessarily work.

With your energy source primarily being fat, it is important to watch your protein intake. When protein levels are too high, they get processed as glucose which defeats the whole purpose of cutting out carbs. The number to remember is 20%; this is the number of calories that you want to come from protein. It is equally important to keep up your electrolytes because they are responsible for keeping the fluid levels inside and outside of your cells balanced. Without this your diet will be unsuccessful.

You do not have to be a nutritionist to make the diet work. Having the right information is critical to your success so you want to purchase a well-organized program instead of taking your own chances with guessing and working with what you have.

This diet has been deemed the one approach that will always work, when it is done correctly of course. Many of us find ourselves in constant battles with our weight trying approaches involving nutritional changes or exercise regimes. Often we have to diet for health reasons such as decreasing insulin levels.

Either way successful results are few and far between and people lose motivation quickly. You need to understand that your health and appearance will not change by themselves and you are responsible for the way you currently look and feel. Once you accept this, you will have all the motivation you need to make the Keto die work for you.

You only need to pay a few bucks and a well-organized Keto program can be yours. You will need a reliable one to provide you with the guidance as well as peace of mind to get started. Having the guide to work with makes it easier to follow the diet as if someone is helping you carry the load, therefore making success more likely.

One thing to check in the program before buying is that it offers a variety of meals and snacks. You want to have a choice so that you enjoy your food and do not get bored. There needs to be a balance between enjoying your food and eating what you need. The more choices you have, the more fun the diet will be.

I believe that anyone can succeed with the Keto diet. By researching it and getting information now you already have shown an interest which is the first step. You have the basic motivation you need, so now you just build on that. Look into programs to see which one will fit you best and get started on this life changing mission. In no time at all, you will see the results other diets did not give you and you will feel and look great!

One good program I can direct you to is: The 28-Day Keto Challenge

A very popular program that gives you a variety of easy daily recipes.

Good luck on your journey!

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How to Destroy Cellulite

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Can you get rid of cellulite once you have it?
Is there an optimal way to reduce cellulite in one week or push even beyond that to find out how to get rid of cellulite in 2 weeks?
One of our contributing experts recently put together a comprehensive article that is the “Do This – and DON’T Do That” rule-book when it comes to getting rid of unsightly cellulite dimples, shadows and ripples. It’s a quick read with some eye-opening tips and a helpful video that you’ll want to see while it’s still up.
———————————————————————————————————————-

-contributed by – Joey Atlas, Womens’ Body Enhancement Specialist — M.S., Exercise Physiology

“Ask any woman on the street what the definition of “cellulite” is and you’ll get a confused variety of answers. From “toxic fat pockets caught in the skin” to “bands of fiber pulling down on the skin” and many odd things in between…”

The truth is: most people really don’t know what “cellulite” actually is, or, what causes this odd appearance of the lower body trouble zones…”

This is no surprise as there actually is no such thing as ‘cellulite’… So how do we get rid of something which doesn’t exist?”

Here’s the answer:

“The word, “cellulite”, was cleverly made-up several decades ago, in a European beauty-spa, to DESCRIBE the bumpy, shadowy and dimpled appearance of skin in the lower body trouble zones of the female body. (butt, hips, thighs, legs)”

The beauty spas then started cashing-in and profiting big-time by marketing “beauty” services and products to get rid of “cellulite”. And if you’re like most women who’ve been challenged by this issue, then you probably already know all of those passive and superficial beauty treatments do not get rid of the dented shadows and mushy dimples on your buns, legs, and thighs.”

In order to make your lower-body smooth, tight and attractive, there are 5 steps to follow.

Here they are:

5 Critical Keys to KILL Your Cellulite

1: You cannot get rid of the dimples and shadows (cellulite) by rubbing an odd gel, weird lotion or goopy cream on your trouble zones and problem spots.

So, stop using them – as some can actually make your cellulite worse.

Despite the fact that there are dozens of supposed ‘cellulite reduction creams’ on the market, there is no possible way for any one of them, no matter how expensive, to get rid of your cellulite. Cellulite is not a skin problem. It’s an underlying structural issue, that can only be corrected by reversing the cause of atrophied muscle fibers directly beneath your “cellulite” trouble spots.”

Since the squishy dimples and shadows are a superficial symptom of a problem below the surface; it’s impossible for the creams, lotions or gels to have any physiological impact on the cause of the issue…”

2: Risky and expensive ‘medi-spa treatments’ can only reduce your bank account – not your cellulite problems. And there are many consumer reports about women being seriously scarred or injured as well.

Stay away from these as the FDA reports show women who’ve been scarred or injured for life.

Painful, dangerous and uncomfortable services ranging from endermologie to body-wrapping have been proven to be totally ineffective when it comes to treating cellulite. However, advertising and marketing loopholes allow these services to be cleverly marketed to desperate women who are at wit’s end with the unattractive dimples and shadows on the lower-body problem areas.”

3: The unattractive dimples, shadows and saggy ripples known as cellulite are not ‘genetic’ and you are NOT stuck with them forever if you have them.

Falsely believing this will prevent you from getting rid of your cellulite. So, don’t entertain this nonsense for 1 second.

These two ridiculous myths are often passed around by ‘neighborhood know-it-alls’ – and many women actually believe these 2 myths – especially if they haven’t found the right way to get rid of the cellulite. Whats even more alarming are the number of doctors who also believe in and foster these 2 demoralizing falsehoods.

Yes – it is common to see a mother and daughter, both with the lower-body “orange peel” look, BUT this doesn’t mean cellulite is genetic – it simply means both women have not found a way to lift, tone and firm the muscle layers under the dimpled, saggy skin.”

4: You can get rid of cellulite, regardless of your age – or when you began to notice it.

Since cellulite is a structural issue (muscle) – it can be fixed with simple and unique body movements which target the cellulite areas.”

These types of moves can be followed by any woman, regardless of her age or fitness level. And it doesn’t matter if the cellulite started in the early teen years – or after pregnancy – or after menopause – it’s still a structural issue that results from soft, un-toned muscles underneath the saggy, dimpled, shadowy skin.”

5: The only proven way to permanently get rid of the dimples and shadows of cellulite is through a series of simple, yet specifically targeted lower-body movements

These unique movements focus on lifting, shaping and toning the muscle layers so they gently push outward against the skin – to bring back the smooth, tight and sexy appearance while burning off any excess flab, if there is any.”

This is how regular women reverse the cause of cellulite dimples and shadows… AND, if there happens to be any excess fat in those zones – it will be burned off as fuel by the muscles. This bonus of losing any unhealthy excess body-fat is nice because it reveals a great body and it works wonders for your health profile.”

BUT you won’t learn about these unique slow-tempo movements in the gym or your local health club.”

These body movements are NOT done with typical weights and machine type exercises.” “Most regular fitness instructors don’t even know about this type of targeted cellulite-killing method. (click to watch video)“

These muscle-stimulating movements can be done right at home, in total privacy.

The female lower-body has over 90 muscles…

Picture those 90 muscles BENEATH your skin’s surface in your legs, butt, hips and thigh zones. That’s where the magic happens in regards to true removal of mushy dimples and saggy shadows in the trouble spots and problem areas…

Despite what most women have been led to believe, there is a critical difference between a ‘general workout program’ – and a laser-focused, cellulite removal method. The sweetest benefit of this is; you don’t need access to a health club or fitness center.” …”Just click PLAY on this video by Joey Atlas, (M.S., Ex.Phys.) and get it started now:” (it opens in a bigger screen so you don’t miss a thing)

These are simple, unique moves you can start doing today, right in the privacy of your own home. And if you start this type of targeted muscle stimulation method today – you will start feeling results within 2 weeks and seeing results within 3 to 4 weeks.

To see the 90 muscles in your lower-body and

how you can reverse the cause of the bumps,

shadows and dimples in your trouble zones and

problem spots, just click play above.

EXTRA TIP – # 6: The Dimples, Ripples and Shadows of Cellulite Get Worse if They Are Not Taken Care of Properly. And the worse it gets, the harder it is to reverse.

So, watch the video above to avoid further frustration, disgust and anger. It’s your body so just do the right thing for it.”

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Lower Back Pain Exercises at Home

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Chiropractors Shocked, Patients Angry: This Simple Stretch Ends “Decades of Back Pain”

No matter how many Chiropractors you visited, no matter what you tried before, you never got rid of your back pain?

This is because latest discovery found a TINY little muscle in your lower back which is causing NON-STOP back pain UNTIL it’s released.

This new stretch you’re about to learn is proven to release this tiny muscle for ANYONE and INSTANTLY. All you have to do is do this stretch (30 seconds) anytime you feel you have a back pain and you will feel an IMMEDIATE RELIEF.

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How To Lose Weight In 2 Weeks Safely

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Introduction

If time is no object then the guidelines for losing weight slowly and safely are pretty well understood. Maintain regular portion control, cut down on refined sugars and processed foods, eat plenty of fiber, drink lots of water and perform regular exercise. Pretty straightforward, right? But what if you have a pressing need to lose as much weight as possible within a two-week deadline?

Chances are that you may have come across a number of weight loss programs claiming that it is possible to lose around 10 pounds over that period. These plans tend to focus on severe calorie restriction combined with intense exercise – two things that will cause the majority of experts to raise a frown. While relatively fit and healthy people can usually ‘get away with it’, for many others they can prove dangerous.

One of the big mistakes that many people make and thus not lose weight is that they overcomplicate things. With weight loss, often times, simplicity is best.

If you think you’ll find it hard to follow the tips presented below and require more structure and discipline to losing weight, then consider using The 2 Week Diet plan. The 2 Week Diet plan only has a few smart, easy-to-follow guidelines that are most effective for superior results.

It has produced amazing results for thousands of people wanting to lose weight and it does it without millions of rules.

So how do we lose weight safely over two weeks, and how much is realistically attainable by doing so? Read on and discover some results that may pleasantly surprise you.

Calorie Control Is The First Step

To conduct a safe and realistic weight loss target there are a few things we need to first establish. One pound of fat equates to 3500 calories. Very general guidelines suggest that men require on average 2500 a day, whereas females need 2000. However, activity levels can adjust your calorific requirements by hundreds either way. Sedentary individuals simply require enough calories to keep ‘ticking over’, while those more active need calories as essential fuel to keep their energy levels up. So this begs the question – how active are you?

Answer this question truthfully as it will play a large part in determining a realistic target for your weight loss over the next two weeks. Now grab your calculator!

For Women

1) Your weight in kilograms X 9.6

2) Plus 665

3) Plus your height in cm X 1.8

4) Minus your age X 4.7

For Men

1) Your weight in kilograms X 13.7

2) Plus 66

3) Plus your height in cm X 5

4) Minus your age X 6.8

This will provide your basic daily calorific requirement. Now decide what level of activity you perform on a daily basis. Allow for your workplace as well as any recreational exercise. Multiple your total by:

* Sedentary (no routine exercise) X 1.2

* Low activity (exercising once a week, eg long Sunday walks) X 1.375

* Medium activity (2/3 times a week or light daily, eg trip to the gym or half hour daily dog walks) X 1.55

* High activity (near daily/high energy employment, eg training for a marathon, physical labor) X 1.725

Now you ought to have your exact daily calorie requirement – or as close as we can estimate it at least! You may choose at this stage to exercise some discretion. Plenty of successful dieters decide to slice off a couple of hundreds just to reap some further rewards down the line. The choice is yours!

How To Lose Weight By Dieting Alone

Forget what any fad diet is going to tell you. The timeless and long proven rule is that if you take in less than what your body needs, it will burn its own resources. We’d much rather that it decided to burn fat than muscle, but we’ll come to that shortly. For now, the point is establishing how many calories can be removed from your estimated daily requirements safely.

The general opinion is that for short term weight loss, 1200 calories is the minimum that anyone (regardless of gender) ought to consume in order to maintain a healthy metabolic system. That figure ought to provide enough space to allow for full consumption of essential minerals, vitamins, and protein to keep everything working well enough to maintain a general daily lifestyle and perform some exercise.

Look to eat a diet that is split 50% greens/fibrous fruits, 25% lean proteins, and 25% wholegrain carbs. 1200 calories can stretch a surprisingly long way when you remove refined sugars, processed convenience foods, and of course alcohol.

So how much should we take off to diet safely? Well, the best way to estimate this is perhaps by an example:

Katie is moderately active and of a slightly larger than usual frame. She requires 1950 calories per day to get by. If she were to drop down to the absolute minimum recommended level – a drop of 700 calories – then she would be saving an impressive 4900 calories per week. That works out at around 1 and a third pounds per week just by using calorie control. Over a fortnight we’ll round that up to three because her busy job is going to keep her metabolism running at a high speed and demanding more energy.

Three pounds a fortnight may not sound like much, but if she kept that up for six months it would amount to 36 pounds, which most people would be happy with! Of course, Katie is taking it to the extremes and keeping to the sheer minimum over that length of time may well not be especially healthy. But that level of calorie consumption is fine for a fortnight providing you have no underlying medical problems.

Why Water Weight Matters

Before we move on to discussing how exercise can massively enhance short (and long) term weight loss, it is worth pointing out the importance of water weight. Much of what most people lose over the first 5-7 days is doing to water retained within the body. Some of this is necessary for effective muscles, but also a good proportion is unnecessary and a consequence of high sodium diets. When you begin dieting and exercising much of this will pass through the body.

How you approach water weight with your two-week dieting plan is really up to you. Sure, it is weight loss – just look at the scale! – but remember that when you return to your typical routine that will be replaced very quickly indeed. Water weight makes no difference in losing weight safely, providing of course that you drink plenty of water. Curious as it sounds, dehydration is what causes the body to retain water.

The best way alongside dieting and exercise is to drink a lot of water over this fortnight. Avoid drinking anything else besides the occasional cup of black tea or coffee – even diet sodas should be pushed to the side in place of water! Aim for between 2-4 liters as a minimum per day depending on your levels of exertion. If your pee is dark and musky then you need to hydrate, if clear/yellow then you’re good.

Depending on your frame expect to lose somewhere between 3-5 pounds of water weight. It tends to be more for heavier individuals and can be very little for petite frames. Returning to our ‘Katie’ example, if she lost four pounds due to water being flushed through her system then she could already be looking at losing around seven pounds safely over the fortnight. She hasn’t even started exercising yet…

Exercise Will Make The Difference

To enjoy the best results when looking to safely lose weight over two weeks it is sensible to hit the ground running (forgive the pun!). Starting a course of intense exercise from scratch and following it through successfully is sadly a fantasy – chances are that you will have a high risk of injury and your performance will fade significantly through fatigue after just a day or two. But, if you have already achieved a state of at least light fitness, there’s no reason why it cannot be upped up a level or two over the short term.

If using a gym then it is a good idea to consult one of the resident experts who will be well used to explaining the most effective machines for fast fat burning cardio. It is a good idea to try and ix up your sessions if you can, as the objective is not just to burn fat but convert it to muscle. Muscle weights a third the amount of fat, and will obviously make your overall physique more impressive!

Assuming you are relatively fit already, then you ought to be looking at performing a level of high-intensity cardio that matches your weight loss target. As a very general rule of thumb, a half hour (and be warned that is longer than many people appreciate!) will burn between 500-700 calories. To hit that level you really will be working hard, which is why if you aren’t in OK shape or have health issues you must look for something easier going, to begin with.

Let’s return to Katie. She hasn’t been to the gym for a couple of years and even then wasn’t too keen. But she’s interested in taking up boxing training. Two one hour sessions of this per week will burn around 2000 calories in total, and over a fortnight that works out to just over another pound of fat. More importantly, it will also tone her up fast so her weight loss will be accentuated by improved overall appearance and fitness.

Classes are a great way of being pushed to your limit if you haven’t been exercising much recently. Not only are they excellent for encouragement, but also they will be led by a trained expert who will call you aside when they think you are going to hard. Just make sure to inform them of your levels and goals – all good ones will ask anyway – and go with the flow.

So How Did Katie Do?

Not bad at all! Over just two weeks following a very restricted diet and punching the bags a couple of times a week, she will have lost – inclusive of water weight – around seven and a half pounds safely. Without water weight, it would be just shy of five, still an impressive feat by most people’s standards.

Looking past two weeks, she’d most likely be best advised to up her calorie intake a little in order to stay healthy, but that can be made up for by taking a little more – perhaps less intensive exercise – sometime over the five spare days in her routine. The point is that she has laid an excellent foundation to be able to do so by hitting her routine hard – but safely – over that first fortnight.

Eating a nutritious yet limited diet is perfectly possible, but just as with exercise it is something best eased into, and doing so will add to your weight loss target before you have even started! Sugar/fat cravings are the Achilles heel of most people failing to diet effectively. So before you intend on starting a healthy two-week ‘crash’ diet, do yourself a favor and spend a few weeks beforehand gradually tapering off from soda, alcohol, refined carbs and similar insulin spiking foodstuffs.

Final Thoughts

Anyone who holds any doubts over whether they can safely step up their exercise game while simultaneously stepping onto a restricted calorie diet must consult with a doctor first. In most cases, especially if you are already overweight, they will steer you towards a longer term plan along the lines of what we just talked about. They will be able to provide you with guidance on how to safely get back up and exercising though, as well as any potential ramifications a restricted diet may have for your circumstances.

For those who are in general good health and feel physically capable of performing regular exercise, then really it depends on how much you wish to exercise. Do factor in that conducting a lot of exercises is going to make your body feel even more hungry, and that your energy levels will likely become quite topsy-turvy on a restricted calorie scheme. It really depends on what your overall target is for losing weight over two weeks, and of course, doing so safely is always of paramount importance. Best of luck – and stay safe!

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How to Realistically Lose 10 Pounds in 2 Weeks

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Introduction

There’s no question that it is entirely possible to lose 10 pounds over two weeks – but there is one catch. You’re going to really need to work extremely hard to do so safely! Starvation diets are a terrible idea and will not only wreak havoc across a broad range of bodily organs. They are actually counterproductive, as when you resume eating normally again your body will think “aha – time to stash as much of this away unless they try to starve me again!”. Any dietician worth their salt will support this fact, which leaves us with one other option – combining a restricted yet satisfactory diet with very hard exercise.

As this level of weight loss is attainable but also liable to put your body under very severe stress, you ought to check with your doctor first of all. Losing this amount of weight so rapidly is absolutely not recommended for people with any underlying health problems.

One of the big mistakes that many people make and thus not lose weight is that they over-complicate things. With weight loss, often times, simplicity is best.

If you think you’ll find it hard to follow the tips presented below and require more structure and discipline to losing weight, then consider using The 2 Week Diet plan. The 2 Week Diet plan only has a few smart, easy-to-follow guidelines that are most effective for superior results.

It has produced amazing results for thousands of people wanting to lose weight and it does it without millions of rules.

Still interested in losing those ten pounds in a fortnight? If so, read on!

Let’s Start With The Math

For the sake of argument (amazingly there is debate over this figure) we’ll work with a pound of fat being the equivalent of 3500 calories. How many calories you require depends upon gender, age, rate of activity and various other physiological factors, but we’ll compromise on 2500 which is the average for a man or active female.

So, working from this template we are going to need to lose 49000 calories in total through a combination of dieting and exercising. However – in order to do this kind of dieting as safely as possible, we’ll also assume that we’ll be taking 1000 calories a day. Without any exercise at all, that still equates to a loss of 21000 calories over a fortnight. Good, but nowhere near close enough to reach that elusive 10 pounds target.

So 27000 calories will need to be burned by exercise alone, which just about equates to 2000 calories a day. That is an extremely high figure, especially when factoring in trying to achieve that while on a very low-calorie diet! For this reason, it is essential that anyone with any existing or even potential underlying health issues ought to consult with their doctor first.

That figure is based upon shedding pure fat. Which neatly brings us to the question…

Does Water Weight Count?

OK, now it’s time for some good news. During the first few days of the exercise program outlined below, the majority of people will experience pretty significant early results. Don’t get too excited – this is water weight and most will be regained naturally later on, but hey – it still all counts!

Water is stored both naturally in the body and especially within the muscle. Usually, people who consume excessive amounts of sodium will retain more water weight than others. Quite how much you are going to lose by water weight alone depends much upon this dietary factor and also body weight. People who are considerably overweight often experience very high initial weight loss when embarking on a training routine, while those who are slighter in their frame will lose correspondingly less.

If your objective is simply to lose weight over the short term, then water loss can certainly help you on the way. Just factor in that it is essential for muscle and will be regained. Should you instead be planning on keeping the weight off in the longer term, the focus must instead be upon burning fat entirely.

So here you need to make the decision of whether you wish to include water weight loss within your plan. It can be difficult to ascertain exactly how much you have lost via exercise compared to just natural ‘flushing’ but assume between 3-5 pounds as an average. Again, this only matters if you want to keep the weight banished for good or just need to hit a short term target.

Diet Restrictions

OK, now we have covered water weight, let’s look into what we can lose by simply cutting back on what we eat. Using the above formula, our dieter is still taking onboard 1000 calories. That alone is going to lead to a daily deficit of 1500 (still a considerable amount) which is enough to naturally drop five pounds over a fortnight. Many dieticians would advise against this over any longer than a few weeks at most, as it does pace extreme pressure on bodily organs, especially the kidneys.

So how do we cut our calorific intake by over 60% and yet remain as healthy as possible? The key is to identify foods that are as mineral rich and filling as possible. This means:

* Keeping sugar intake to at most 100g/day (less is better)

* Avoiding sodium-rich foods especially anything processed

* Only using whole grains for carbohydrates and in limited quantities

* Lean meats such as chicken/turkey/salmon and no red meat at all

* Masses of leafy greens and other low calories but fiber-rich vegetables and certain fruits

* Drinking only water and plenty of it!

Most of us will have attempted less restrictive dieting before and experienced difficulty sticking to it. In a large part that is because of sugar and salt withdrawal so it’s a great idea to try and slowly taper down your intake of these foods before starting this fourteen-day project.

As this diet is going to incorporate a great amount of exercise which is directed towards enhancing muscles, it is important to eat a balanced proportion of foods. Aim for meals to incorporate around 50% leafy greens, and 25% each of protein and whole grain carbohydrates. You may find it easier to try and split your calories 40% for both breakfast and your evening meal while using very low-calorie foods to sustain you over the day, but of course, this is down to personal preferences. One thing everybody ought to try and keep is a diary of what and how much you have eaten. Try to avoid eating out as even menus that list calories are rarely accurate.

Effective Weight Loss Exercise

The focus on this diet plan is going to be muscle focused cardio, with the intention of preventing wastage that would otherwise occur due to such a low-calorie intake. It is no myth that the body prefers to burn muscle instead of fat when placed into a starvation mode, and in order for this diet to work best, we want to focus attention towards fat instead.

Realistically, you’ll need to be looking to perform at least two – probably three – high intensity sessions of cardio a day. Attempting this from scratch is highly unadvisable as there is a considerable chance of injury, but it should be theoretically possible for anyone who visits the gym or performs a similar exercise a couple of times a week.

So how much exercise should you be performing? Well, the answer is a great deal! Exactly how many calories you will burn over a given time depends on factors such as work rate, physical build, and of course time. Returning to our ongoing example case, someone of the average build will burn somewhere between 300-400 calories per half hour. So to reach that 2000 calories a day limit, three one hour sessions should be enough.

The difficulty, however, is ensuring you can maintain that intensity of exercise over two weeks. On even the healthiest restricted diet, that is still going to be an almighty challenge. But it is not impossible, especially if you are including water weight into your target. Reducing that goal by three pounds of water weight is still going to be hard work, but ought to be quite possible even for people not especially fit in the first place.

If budget allows, it may be a good idea to take on a personal trainer for a couple of weeks to keep you motivated and provide a second opinion on whether you are working hard enough to achieve your calorie burning target.

Final Thoughts

So how realistic is it really to lose 10 pounds over two weeks? As should be apparent from what we’ve looked at here, there is no reason why it cannot be done but there are a number of provisos. It certainly is not recommended for people ‘starting from scratch’ or who have any health problems. Likewise, whether or not you are going to factor in water weight loss makes a huge difference, especially as some people will drop half their target weight anyway making it obviously twice as ‘easy’ to achieve!

There are certainly ways to make losing 10 pounds over two weeks easier. It is something that can be seriously helped by gradually lowering your calorific intake over time. Suddenly dropping from 2500 calories to 1000 is going to be a shock, which is hardly what you need when setting out on a grueling training schedule! Likewise, perform some cardio for a few weeks beforehand and you’ll have a far better chance, especially if you combine different forms (swimming, gym, running, etc) to add some variety.

So, still interested in attempting to lose that amount of weight so quickly? Best of luck if so!

4 Simple Exercises to Eliminate Cellulite

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Cellulite is a condition where the skin forms dimpled lumpy appearances. This commonly occurs on the thighs and buttocks but can also occur in other areas. Cellulite usually forms when excess fat deposits push through the cognitive tissue below the skin. Although cellulite does not hurt, most people do not feel comfortable having such lumps on their bodies. If you are one of those who desire a firm flawless skin, you have to exercise to get rid of cellulite. The good news is that you do not have to spend the whole day in the gym. In fact, you can get rid of cellulite by performing simple 5-minute home exercises. If you desire a firm butt and flawless skin, take a look at these simple five-minute exercises.

1. Glute bridge


For the glute bridge exercise, you will not need any equipment, however, you must be flexible.

Steps
*Lying flat on your back with your arms on your side, draw your legs back so that your feet are flat on the floor and your knees above the ground.

*Push through your heels raising your hips and lower back off the ground by engaging your core and hamstrings.

* While your body is raised, pause and squeeze before returning to the starting position.

Repeat the exercise 15 to 20 times each day to get rid of cellulite in just a few weeks.

2. Curtsy Lunge

For this exercise, you do not need any equipment. Just find a smooth flat surface and you will be ready to start.

* Stand on level ground with your feet slightly apart.

* Let your arms meet in front of your chest and have them bend slightly to attain balance.

*Brace your core and keep your chest up while you bend your left leg and step backward with your right leg until your right leg touches the ground.

*Pose for about a 5 seconds then push through your left heel to come back to starting position.

*Do the complete 3 sets 10 times on each leg and for each day.
This exercise should take about 5 minutes and will help you get rid of cellulite in a few weeks.

3. Reverse lunge and Step Up

This is a simple routine exercise that can be done at home, even in your living room. All you will need is a slightly elevated bench. You may also use your couch or bed. This Excercise helps work on your glutes, hamstrings, and quads.

Steps
* Stand about 2 feet away from the bench.

*Step on the bench with your right foot, pushing through with your heel such that your entire body weight is supported with your right leg while your left leg is in the ai

* Push your left knee towards the sky – you should feel some tension in your thigh muscles.

*Lower your left foot back to the ground and lunge back with your right leg to the starting position.

*Repeat the exercise 10 reps each leg every day. This exercise will take you a maximum of 7 minutes each day.

4. Lateral Lunge

For this exercise, you do not need any equipment except for a flat surface.

Steps
* Stand with your feet wide open- approximately shoulder width apart- with your arms on your sides.

*With your left leg in position, take a big step with your right leg and position your bottom as if sitting in a chair; simultaneously raise your arms in the air to attain balance.
* Return to normal position by pulling back the right leg to form a close the gap between your legs.

* The main aim of this exercise is to stretch the glutes and hamstrings on the extended leg. Make sure you feel some tension in your right thigh during the first round and repeat the same with your left leg.

Repeat this exercise ten reps on each leg daily. The exercise will take around 10 minutes and will help you get rid of cellulite in a few weeks.

Conclusion
You do not have to live with cellulite. You can simply get rid of all the rough bumps on your body by doing simple home exercises. As we have seen, you do not need any special equipment to get started. Simply look for a small space in your apartment and start working out each day.

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