Weight Loss: How to Shed Belly Fat Without Exercising For Women.

Belly fat may be more damaging to your health than fat that is stored around the hips and thighs, warns the Harvard School of Public Health. Even if you are of normal weight, a waist size of 35 inches or greater for a woman and 40 inches or greater for a man indicates you may be more likely to develop heart disease, diabetes and some cancers. Losing belly fat requires you to lose weight. While exercise can help accelerate weight loss and contribute to overall health, you can still lose belly fat without it.

•Step 1

Reduce calories to induce overall weight loss. Eat 250 to 1,000 fewer calories below what you burn to lose between 0.5 and 2 pounds per week. Reduce portion sizes and swap out high-calorie foods for lower-calorie versions, suggests the National Heart, Lung and Blood Institute.

•Step 2

Include more dairy daily. Eat five servings of foods such as low-fat milk, cottage cheese and plain yogurt to help you lose weight from the abdomen. A 2009 study from Curtin University in Australia found that dieters who ate five servings, as opposed to three servings, of dairy daily lost more weight and belly fat in just 12 weeks.

•Step 3

Replace saturated fats with monounsaturated fats. Eat olive oil instead of butter, fish instead of fatty cuts of beef and avocado instead of cheese. A study published in the "British Journal of Nutrition" in 2003 showed that men who ate these types of fats in place of saturated fat lost belly fat after four weeks, without additional exercise or a change in total fat intake.

•Step 4 

Cut out all trans fats, found in many processed foods and commercially fried products. Do not buy products with partially hydrogenated oils or fats named in the ingredient lists. Avoid french fries, onion rings and chicken nuggets made in restaurants. Stay away from refrigerated cookie dough and biscuit mixes. Trans fat contributes to an accumulation of belly fat even in people who are following a low-calorie diet, suggests an animal study in the journal "Obesity" published in 2007. Monkeys fed trans fats as part of a low-calorie diet gained belly fat, while monkeys consuming the same number of calories without trans fats did not.

•Step 5


Moderate alcohol intake as too much can cause you to develop a beer belly. Limit extra calories taken in through non-nutritious alcoholic drinks to no more than one or two drinks per day.

Tips

• Cutting calories below the National Institutes of Health's recommended minimums of 1,200 calories daily for women and 1,500 daily for men may lead to nutritional deficiencies and stalled weight loss unless it's medically supervised. If cutting 500 to 1,000 calories daily puts you under these minimums, and you cannot exercise, simply accept a slower rate of weight loss.

How To Gain Muscle And Lose Belly Fat At The Same Time.

Feeling a little flabby? Have those new man-spanks started to look appealing to you in the department store window? Perhaps you have been making a weekly visit to the spray tanner to have your abs "contoured"? What you need to increase your muscle mass and lose some fat. But Personal Trainers and fitness experts always tell us that you cannot gain muscle and lose fat at the same time. You need to be in a calorie surplus to gain muscle, and you need to be in a calorie deficit to lose fat. Two goals that completely conflict with one another. Well there was a body transformation contest recently, where contestants followed a specific type of training and nutrition plan, and not only did they put on muscle, but they actually lost fat... at the same time. There was no "bulking up" or "cutting up" phases, just a few new training and eating techniques applied, and now the same principles that those contestants used are available to Healthy Boy readers...


It's called The Holy Grail Body Transformation Program, and it was designed by fitness expert Tom Venuto. Tom has years of training and knowledge, is a best selling fitness author, and developed and tested this program in a body transformation contest recently. In this program Tom teaches us a few new techniques when it comes to training and nutrition which is the cornerstone to putting on muscle and burning fat at the same time, and he also includes a workout program, meal plans, calorie calculator and a food database.

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How To Reduce Your Skin Cancer Risk.

It's estimated that one in five people in America will develop skin cancer in their lifetime. That might sound scary, but the good news is that there are things that can be done to prevent it. In fact, it’s one of the most preventable cancers. Below are some things that men can do to reduce their risk of skin cancer:

1- Limit Your Sun Exposure:

Men only need to get about 10-15 minutes of sun per day. There have been numerous studies to confirm that people who spend a lot of time in the sun are at an increased risk for developing skin cancer. The ultraviolet rays from the sun damage the skin, which is what increases the risk of skin cancer. It is important to note that the sun’s ultraviolet rays are strongest between the hours of 10 a.m. and 4 p.m. Try to avoid prolonged exposure during those times. If you have to go out, cover up to provide your skin with some protection.

2- Use Sunscreen:

Men should always put on sunscreen before they go outside in the sun for more than a few minutes. Sunscreen helps reduce one’s exposure to ultraviolet rays. A good sunscreen is one that has a SPF of at least 15 – preferably 30; anything more than 30 provides little difference in protection (but a big difference in price). While all men who spend time outdoors are at risk of skin cancer, fair-skinned men need to be the most careful. Regardless of your skin type, reapply sunscreen every hour to ensure you’re adequately protected.

3- Seek Shade When Working Outdoors:

Some people have to spend a lot of time in the sun because they have an outside job. People who work outside need to make sure they seek shade whenever possible. Trees, buildings, umbrellas…there are tons of objects you can use to seek protection from the sun. Use these to stay cool and protected.

4- Avoid tanning booths:

Tanning should be avoided because it is just as bad as standing outside in the sun. Instead of using a tanning booth, use a tinted moisturizer. A tinted moisturizer uses natural mineral pigments and add a healthy tint to your skin; this deeper tone can help improve your skin’s overall appearance. Facial Tone Enhancer can also be used on your body but make sure it’s dry before putting your clothes on; otherwise, they might get stained.

5- Exercise Regularly:

There has been evidence to suggest that exercise can reduce the risk of skin cancer. In 2006, there was a study done where rats were exposed to ultraviolet lights. The rats were divided into two groups. One group of rats ran on a running wheel every day while the other group was sedentary. The results of the study were that rats who exercised had 32 percent fewer tumors than the rats that were sedentary. Researchers also believe that there may be a link between excess body fat and skin cancer.

Weight Loss: How To Lose Your Belly Fat Naturally And Quickly .

Gaining excess belly fat can be blamed on many things; overeating, baby weight gain and getting older are just a few. A waist measurement of 35 inches for women and 40 inches for men, regardless of your weight, is an unhealthy sign of visceral fat, according to The National Institutes of Health. To reduce belly fat naturally you will need to cut down on your calories, eat a diet rich in monounsaturated fats and exercise. With a little patience and effort, it is possible to see those abdominal muscles again.


• Step 1

Evaluate your current diet. Eating a diet high in processed, fast and sugary foods may be causing weight gain in your abdominal region. For three days, prior to beginning a belly fat-burning program, write down everything you eat in a food journal. Write down all foods and drinks you consume, even if it is just a bite or a piece of something. At the end of the three days, see where your weak spots are and figure out a replacement for them. If you notice that you consistently eat sugary snacks in the afternoon, replace them with a healthy alternative like fresh fruit or yogurt with fruit. Identifying your food weaknesses will allow you to prepare for them ahead of time and help you stick to a healthy eating plan.

•Step 2

Eat clean foods daily. Tosca Reno, author of "The Eat Clean Diet," suggests eating whole, clean foods for maximum fat-burning potential. Eating clean consists of eating fresh lean proteins, complex-carbohydrates and essential fats. Bodybuilders have used this diet to burn fat for many years. Choose proteins such as chicken, turkey, lean beef, tofu, fish, beans and legumes. Whole grains, brown rice and fresh fruits and vegetables are all excellent complex-carbohydrates.

•Step 3

Add some belly-burning fats to your daily diet. Eating a monounsaturated fatty acid (MUFA), with every meal has been proven to reduce belly fat, according to Liz Vaccareillo, author of "Flat Belly Diet." Foods that are rich in MUFAs are olives, oils, avocados, dark chocolate and nuts and seeds. Eat a variety of these good fats throughout the day in moderation.

• Step 4

Burn fat with aerobic exercise. Doing a minimum of 30 minutes of aerobic activity four to five times a week will increase your body's natural fat-burning abilities. The body burns energy from fat stores when in an aerobic state; to achieve this state, you must be in movement within your training heart rate for a minimum of 30 minutes. Choose cardiovascular exercises that motivate you and that are easy to incorporate into your weekly routine.

Step 5

Burn more fat calories with muscle. Scientists estimate that with each additional pound of muscle you will burn an extra seven kilocalories per day. Weight training two to three times a week will help increase your lean muscle fiber and your metabolism. Extra muscle also helps you work out longer and harder, producing a training effect that adds to the extra calories burned, according to Len Kravitz, PhD.

Warnings

• Always consult your doctor prior to beginning any new diet or exercise program.
• Avoid diet pills and fat-burning vitamins.

Tips

• Start your work-out program slowly.
• Mix up your abdominal exercises.

How To Bulk Up Fast And Get Huge Muscle With SCI-MX.

Sports nutrition company SCI-MX has unveiled its new packaging, designed by bluemarlin, as the brand looks to broaden its appeal to ‘image conscious modern men’.

The repositioning, which follows market research, also includes the new slogan ‘you at your best’, and the new colour palate of blue, silver and white.

SCI-MX brand marketing manager, Chay Watkins, said: “A year ago we focused heavily on research to better understand the SCI-MX consumer and their perceptions of the brand and the competitive-set. A common theme was that the brand could be more representative of its associations with quality, high performance and science.

“We chose to work with bluemarlin based on their demonstrable expertise and approach to brand development. Feedback from trade customers and consumers has been unanimously positive. We look forward to the next three years of aggressive growth, in which this brand refresh will play a pivotal role.”

The refresh sees the brand take on a more contemporary and professional look.

Chris Hart, creative director at bluemarlin Bath, said: “We wanted to empower the brand to break out of what is expected in the sports nutrition category. In recent years, body image has increasingly become a concern for modern men, so the goal with the design was to make SCI-MX relevant, approachable and applicable to men who want a more muscular and athletic physique.”

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The Best Solution For Biceps That Do Not Grow.

Start every single workout with a lot of fixed rails, simple as that.


Just what you read. Get all training, whether it be back or not, doing bars. And switch between two different divisions:

A - Make 50 bars in the minimum possible time.

B - Make the Most of possible bars within 10 minutes.


In both divisions  you can use as many sets as necessary to complete the training.

÷ Considerations:

The biggest mistake to make the division "A" is trying to do many repetitions on the first series. If you get going or close to failure in all series, that will set off your ability to complete the "challenge" in decent time. The same happens in the division "B". If you start too fast, you will burn very fast to the point of not being able to do a full bar more, defeats the purpose of trying to make bars for 10 minutes. Try to finish each set with 2 repetitions in "reserve tank" in a way that you can re-do the exercise within 10-15 seconds.

•Suggestions Two:

This method works best in people who are already able to do 8-10 bars with perfect execution. Otherwise, check with a training partner. And if you can do much more than 10 bars, then add weight - just enough to make it back to get only 8 to 10 repetitions
Be sure to vary your grip on the bar. Change it all you want during your workout. The supinated grip (palms toward you) reach the biceps more; neutral footprint (palms pointed at each other) over the brachial reach; and the pronated (palms forward) fry the coracobrachial.

How To Improve Your Posture.

Your posture is the way your body is positioned when standing, sitting or lying. When you have a poor posture, it can cause the spine to be misaligned, flexibility to be reduced, and it can increase the risk of chronic neck and back pain. Poor posture is a habit that can be easily formed, and improving posture takes a lot of focus, practice and work. That being said, correcting your posture can relieve muscle and joint problems, prevent fatigue and improve your appearance. Here’s what you can do to better your posture and avoid looking like the Hunchback of Notre Dame.

1- Practice with a Mirror:

For better posture, one must maintain the natural curve in the spine while at the same time aligning the shoulders, ears and hips. If you stand in front of a mirror, you can view the way your hips and ears are aligned. When standing properly, the ears and hips should always line up. When your posture is aligned properly, notice how your neck and back feel.

2- Strengthen Your Core and Surrounding Muscles:

By exercising the muscles in the upper back and shoulders, you increase the needed support to maintain the proper posture of the spine. You should also focus on core exercises, as this takes the strain off of your back after sitting or standing for long periods of time. To help you increase your strength and posture faster, consider using workout supplements such as creatine and whey. Both supplements can help improve muscle development and power, which in turn may help improve your posture. 

3- Redesign Your Work Area:

When you sit in one position for an extended amount of time, pressure is placed on the discs in the back. This lessens the amount of circulation that flows to the legs and feet. You should always be sure your workstation is adjusted to help you maintain proper posture while working.

Always have your computer monitor right in front of your face so you don’t look from side to side. Have your desk chair adjusted so your arms and wrists are straight when using the keyboard and mouse. Your feet should be flat on the floor. A chair that has built in lumber support will also help to maintain posture. You should change sitting positions approximately every 30 minutes or so to help prevent fatigue and muscle strain.

4- Stand Up Straight:

If you use the correct posture while standing, you will lessen the chance of muscle and joint fatigue while preventing many aches and pains. When you stand, you should concentrate by putting your weight on the balls of the feet. Don’t lock your knees or lean back on your heels. Your feet should be slightly apart, while your arms should be hanging down by your sides in a natural manner. Your head should be centered over the neck and spine. Always keep your head straight, and don’t tilt it to one side when you are standing.

You can check your standing posture at home by standing against a wall. Your head, shoulders and bottom should be resting against the wall. If you notice your head isn’t touching the wall, or if you feel the wall pressing against the lower portion of your back, you have some work to do on posture.

5- Fix Up Your Bedroom:

Always choose a firm mattress to sleep on, and sleep on your back when it’s possible. Make sure the pillows you use properly support your neck and shoulders. If you have a sagging mattress, you should use a board under it to help with posture.