Getting Rid of that Double Chin – Ways to Do It


(source from healthguidances.com)

Has anybody ever called you chubby cheeks or round face? If so, then you for sure may have felt hurt by such monikers; hence, it maybe high time for you to consider a transformation. But then again, how do you go about eliminating that horrible double chin? Well, here are some suggestions…

Exercise the Muscles of Your Face
There are not that many exercises which you can perform in order to eliminate unwanted fats from your face; however, there are indeed some that you should consider taking advantage of. Smile and laugh, as well as stretch the muscles and the skin of your face. You will be able to obtain some facial muscular tone by performing such stretching facial workouts. This is one of the surefire ways on how to get rid of a double chin.

Look for the Apt Weight Loss Program that Suits You
Chances are actually high that if you are plagued by excess fats along your facial region, you have excess fats along the other regions of your body as well. The best possible way in order for you to beat this is for you to look for the apt weight program which suits you. This needs not to entail being consistently hungry and/or depriving yourself of the foods that you love the most. It only means you should employ a healthy and smart approach when it comes to eating.

The best and healthiest approach in terms of eating is for you to consume meals with smaller portions a couple of hours apart, as well as to make all of those meals properly balanced. You should be well able and willing to trade in all the junk and unhealthy food items for much healthier options. By consuming the correct foods you can eliminate your ghastly double chin easily. Fresh vegetables, citric fruits, chicken and fish are some excellent alternatives. You can find great food substitutes also which tastes practically the same as with what you may usually eat; however, have fewer empty calories, chemicals, unhealthy fats and additives.

Drink Plenty of Water
Water is critical for an effective fat loss, irregardless if it is fats along your facial region or anywhere in your body. Firstly, water flushes out harmful toxins from your body. It also ensures certain body functions are working optimally, which means you will burn fats and build muscle rather easily. Another good thing concerning water is it actually keeps you generally healthy. Suffering from dehydration can result to lethargy, tiredness and dizziness. Getting dehydrated can also cause headaches as well as fainting spells.

Which is bad news, especially for those individuals wanting to shed their terrible-looking double chin since your body will be unable to properly burn fat if it is not feeling well. That is not the only problem though, your strength of mind will also be down and with this you are more inclined to consume unhealthy food items and neglect to exercise.

So, these are the simple ways in order to eliminate double chin. But, you can also resort to other methods, if what you want is a quick fix. A different hairstyle or makeup, for instance, can cause a significant effect on your look. However, for a permanent result, you should deeply consider following the above mentioned methods.

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5 Reasons Strength Training is Good For You


People of all ages and fitness levels can benefit from resistance training. Strength training is placing a demand on our muscles to perform physical work that is greater than our everyday tasks. Here are my top 5 reasons to add strength training to your exercise regime.

1. Improved metabolism: Metabolism is the rate at which you burn calories, and the more more lean muscle mass you have (developed by strength training) the more calories you will burn at rest to sustain muscle increase.

2. It makes everyday activities easier: Increased strength will help you complete everyday tasks more easily. This includes things like bringing in your groceries, scooping your children up out of their cribs, and picking up toys off the floor.

3. Improved posture: The way you sit, and stand is affected by the muscles in your neck, shoulders, abs, back and hips. The stronger these muscles are the straighter you will stand and sit (and it’s more comfortable).

4. Strengthens bones: When your muscles move, they pull on your bones, thereby strengthening them. Strong bones will help reduce the chance of injury and also prevent osteoporosis

5.Graceful aging: Strength training reduces loss of muscle mass due to inactivity and aging. Great news if you’re looking for a natural way to look younger, longer.

Getting started
You can work out in just about any area of your house that suits you, but I suggest that you have access to a stereo, as working out to music is a fun and stimulating way to get through an exercise routine. Dress in loose, comfortable clothes, sturdy runner-type shoes and have your water bottle nearby.

Start with two to three strength sessions a week, allowing for at least one day of rest in between. This is important because the resting period allows muscles to recover and repair themselves, which is what they need to become stronger.

This workout uses your body weight (without equipment, i.e. dumbbells etc.) in 5 simple and effective moves.

Start with a light warm-up for about 5 minutes with moves like marching in place, stepping side to side, reaching your arms side to side and up and down. The goal of a warm-up is to get your blood circulating, increase your body temperature and get you mentally focused for your workout.

1. Squats (12-15 repetitions, 2-3 sets)
Muscles targeted: glutes, hamstrings

  • Stand with feet hip-width apart, toes pointed to 11 and 1.
  • Chest lifted, brace abdominals, and lower back for support.
  • Initiate movement from the hips; simultaneous movement is through the knees and ankles. (Imagine that you are sitting back into a chair.)
  • Squat position is 90 degree knee flexion, and knees are directed out over 2nd and 3rd toes.
  • Press into your heels and shins, squeeze your glutes and come back up.

Stretch: Knee to buttocks and hold for 30 seconds each leg.

2. Knee push-ups (12-15 repetitions, 2-3 sets)
Muscles targeted: shoulders, chest, back, triceps, and biceps.

  • Place your hands just outside the shoulders with your feet hip-width apart for greater stability, knees on the floor.
  • The torso should be perfectly in line from the neck to the heels throughout the push-up. Think of your body moving in one piece like a plank of wood.
  • The head should to be in line with the body also. Tuck in your chin and keep your eyes slightly forward and focused.
  • To do the push-up, lower your body down to just above the floor by bending your elbows and then push the floor away.

Stretch: Arms clasped in front of chest and hold for 30 seconds, arms clasped behind your back and hold for 30 seconds.

3. Lunges (8-10 lunges on each leg, repeat)
Muscles targeted: quads, glutes, side lunges, hamstrings, hip flexors

  • Start kneeling on the ground with one leg forward. Position knees at 90 degrees and then stand up.
  • Keeping the pelvis square, lower the back knee towards the floor.
  • Press into your front heel, and come back up.

Stretch: Bend knees, place right ankle on left knee hold for 30 seconds, repeat left (hold wall for balance).

4. Plank (hold for 30-60 seconds, repeat)
Muscles worked: core, shoulders, spine

  • Lie face down flat, place your hands underneath your shoulders.
  • Lift your body off the ground with your knees or toes on the ground.

Stretch: Lie face down, hands underneath shoulders, keep your hips on the floor, lift chest away from floor (cobra) and hold for 30 seconds.

5. The Bicycle (8-10 repeat 2-3 times)
Muscle worked: core, obliques

  • Lie face up, flat on a mat with your lower back pressed into the ground.
  • Place your hands behind your ears.
  • Feet off the floor, knees above your hips.
  • Touch your left elbow to your right knee, then your right elbow to your left knee.
  • Work at a steady pace; inhale as your elbow touches the knee; exhale to extend.

Stretch: Stand with feet together, arms extended overhead, bend toward the right and hold for 30 seconds, repeat left.

 

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How I Stay Fit: Author of The Skinny

Louis J. Aronne literally wrote the book on losing weight, so you would think that staying fit would come naturally to him. Think again!

The author of The Skinny: On Losing Weight Without Being Hungry says that keeping within a healthy body weight has been a life long process for him.

Q: As the author of a successful weight loss book, staying healthy and fit is pretty much a necessity if you want to set a good example. Does being a role model give you added incentive to eat well and exercise?

A: There’s nothing like it! I became interested in this area from having a history of diabetes, and moderate weight problems in my family. I got interested in it because of my own weight. I was trying to lose weight and I found it was difficult. I definitely have been able to do a lot better from my own research. My own work in this area has taught me a lot about it. I remember being a medical student, and feeling like I was losing my mind because I would be trying not to eat, but I’d wake up at night and be hungry and wonder, ‘What’s wrong with me? Why is this happening?’ There was nothing explaining this. I had to figure it out for myself. That’s basically what I’ve done. I think that’s why it’s No. 3 on the New York Times Bestseller List is because people are buying it and telling other people about it because it’s been helpful to them. I feel like it’s something that will help people to feel free. The culture that has evolved of blaming people, of tormenting them or prosecuting them for being obese is not right. I think you’ve got to understand it, do the research, figure out what’s going on but at the same time try to have a much more empathetic approach and manage it that way. That’s what’s going to do something for people. Find out more about Dr. Aronne’s research into the obesity epidemic and why we can’t lose weight.

Q: What are some of your favourite foods that you typically include on your shopping list?

A: Greek yogurt, that’s really good. The big bean sprouts like you get in Chow Mein. I really like that as a carb replacement. Lots of shrimp. Berries and almonds are my snack foods.

Q. What is your workout regime?

A. I’m very busy during the week so I ride a stationary bike while catching up on the news and then on the weekend I do more.

Q: What are some of your weaknesses when it comes to leading a healthy lifestyle?

A: There are plenty! It’s very, very tough. That’s why I’m so sympathetic to patients because I realize that it’s hard to do this. You’re looking for better than before, you’re not looking for perfect.

Q: You’ve worked with plenty of people over the years who are striving for a healthier lifestyle. If they didn’t read your book and you didn’t have an hour to spend with them, what would be the one piece of advice you would give them?

A: Have a protein breakfast! Instead of having juice and cereal for breakfast, have an egg-white omelet for breakfast. I’ve treated people on that advice alone. One guy who came in with someone else heard me explain this and then went home and started eating that breakfast and he lost 40 pounds just from a greater sense of fullness. He’s maintained it over a long period of time.

Rather than Cocoa Puffs, sweet starchy cereal and juice, going to a protein for a breakfast for some people is all it takes. It’s like taking an appetite suppressant for some people. They don’t believe me initially but when they see how well it works, they’re amazing how big an impact it can have on their eating.

A very well balanced breakfast would be an egg white omelet with vegetables, green and red peppers, onions, something very colourful and tasty. You can have any kind of seasoning, it doesn’t just have to be white. It’s surprisingly satisfying and will help you not be hungry for a long period of time.

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Good Choice Of Women’s Exercise Clothing

Running is now one of American’s fave techniques to get or keep in shape.Folks have enthusiastically taken up this activity for a spread of justified reasons. Running will help you shed weight, shed emotional stress, enhance your circulation and tone muscles. Unlike most sporting activities, you do not need any special gear. The sole investment you want make is in cosy clothing. While men can simply put up with two gymnasium shorts and a tank top or T-shirt, women’s running clothing present more of a challenge.

Factors on Women’s Exercise Clothing

Confidence and the feel good factor are big factors in the successfulness of your practice. And the standard of your yoga garments will impact your mood seriously. So it is a great idea to select women’s exercise clothing that match your character. In practicing yoga, there’s no need in selecting your garments. If you’ve got a body with excellent condition, you can wear opt for women’s exercise clothing like fitted shirts and pants.

Fabrics For Women’s Exercise Clothing

You will want to look for fabrics with moisture-wicking qualities. Your skin needs to breathe, too. Cotton is popular in t-shirts and shorts, it’s not the best choice if you’re looking for something to wick away the moisture. Instead, it will collect it, become heavy and uncomfortable, and leave you feeling soaked and sticky. If you don’t have an exceptionally intense workout planned, cotton is an acceptable choice. It’s also less expensive than other materials. For more intense workouts, look for fabrics like polyester, nylon, or Lycra/spandex. You’ll get the benefits of the different materials in the same piece of clothing.

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