5 Exercises to Ditch Arm Flab Forever

5 Exercises to Ditch Arm Flab Forever | 5 Exercises to Ditch Arm Flab Forever

In order to tone the backs of your arms, which is where your tricep muscles are, you have to remember this: specific exercises to increase your lean muscle mass will get you results but you must also decrease your fat intake without risking too much muscle loss (Sound familiar? Have you managed to lose fat, but still carry some extra bulk around the tricep?). So, to lose the wiggle and jiggle, be sure to eat a healthy balanced diet with proper nutrients, get at least six to eight hours of sleep so that your body can repair, recover, and build muscle, and consistently maintain your exercise program. And be sure to incorporate these five flab-fighting exercises into your workout routine.

Arm-Flab Fighting Routine

* Perform as many repetitions as you can in 30 to 60 seconds
* Do not rest in between exercises
* Be sure to drink half your body weight in ounces of water daily. That means if you weigh 100 pounds you need to drink 50 ounces of water. Water will help you feel fuller and more alert. Always remember to drink it cold as it will raise your metabolism from the work it takes to heat the water to body temperature.

1. Thumb downs: Stand with your feet in a wide stance and point your toes outward. It is important to note that your knees should be in line with your toes. Keep your spine in a neutral position, chin up and hips pulled in. Next, fully extend both arms outward (right arm directly over right knee and vice versa) with your hands in the thumbs up position. Next, rotate the thumbs in and downward (as if you were pouring our a bottle of water). Slowly lower your arms, thumbs brushing closely inside the thighs until they meet (starting position). Then in one quick sweeping action, raise the arms up as high as possible following the same angle as the descent. Repeat this movement as many times as possible in 30 to 60 seconds.

2. Bridge the gap: Stand with your back against a corner. Walk your feet forward, keeping only your head and back against the wall. Raise your arms up 90 degrees with elbows bent. Squeeze your shoulders blades together while contracting your triceps and drive your elbows back into the walls to lift your body off of it. You'll end up in a standing position. Retract and repeat as many times as possible in 30 to 60 seconds.

3. Hands of time: Start in a standard pushup position (with your feet fully extended outward and your hands directly under your shoulders) slightly pick your right hand off of the ground and begin to perform as many counter clockwise circle as possible for 15 to 30 seconds. Then, quickly switch directions (clockwise) for another 15 to 30 seconds. Be sure to contract the tricep muscle on the circling arm to maximize gains while doing your best to keep your hips level.

4. Geisha ups: Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips and extend your arms out in front of your body with palms facing the floor and arms positioned shoulder width apart (child's pose in yoga). Next, drive your hips forward and fall into a pushup position attempting to come as close to the ground with your chest as possible (knees remaining on the ground). Elbows will be tight on your side, in order to maximize tricep development. Retract to original position and perform as many times as possible in 30 to 60 seconds.

5. Body rockers: Start in a traditional plank position with your legs fully extended and the upper portion of your body supported with your elbows. Next, replace your elbows with your hands until you reach a traditional pushup position so your hands are now supporting your upper body. Return to your elbows and repeat as many times as possible in 30 to 60 seconds.

Source: http://www.shape.com/blogs/fit-list-jay-cardiello/5-exercises-ditch-arm-flab-forever

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Several Ways to Boost your Metabolism

Several Ways to Boost your Metabolism | Several Ways to Boost your Metabolism. Looking to rev up your metabolism? Say no to dangerous weight loss pills and wacky crash diets. Instead try any of these 7 safe ways instead.

Metabolism Facts
Between genetics, gender, and age we have limited control over how much we can boost our metabolism. Men in general have a higher metabolism than women due to their higher muscle mass. As we age (especially after the big 4-0), our metabolism slows down. There’s not much you can do about the hand you’re dealt, but a few healthy habits can help boost it up.

1: Resistance Training
A regular weight training regimen can help increases your muscle mass, thereby boosting your metabolism. The key word is “regular”—meaning, hitting the weights once in a while won’t do the trick. Aim for three times per week.

2: Avoid Extreme Calorie Cutting
Your metabolism works most efficiently at a minimum of 1,200 calories per day. If you eat fewer calories than that, it’ll actually slow it down.

3: Spice It up!
Capsaicin, a compound found in hot peppers has been shown to slightly increase your metabolism several hours after eating. Add chopped chili peppers to soups, stews and other favorite dishes.

4: Eat Breakfast
The last thing you want to do is skip breakfast. This will make your blood sugar drop after a long night of sleep. Instead, start your morning strong by eating a healthy breakfast to jump-start your metabolism.

5: Eat Your Protein
It takes a bit more energy to break down protein compared to carbs and fat. So add lean protein at your meals and snacks. Healthy choices include eggs, chicken breast, seafood, fish, pork tenderloin, beans, and low fat and nonfat milk and dairy products.

6: Sip Green Tea
Studies have shown that green tea has various components (including caffeine) that help temporarily boost your metabolism. Stick with 1-2 cups at most per day and stay away from supplement gimmicks (they tend to have many unregulated and dangerous herbs in them too).

7: Drink A Cup of Joe
Caffeine found in coffee can help increase your metabolism for a short period of time. This doesn’t give you permission to down cups of coffee throughout the day — drinking too much also has its downfalls. Aim for about 1 cup per day.

Source: http://blog.foodnetwork.com/healthyeats/2012/03/07/7-ways-to-boost-your-metabolism/

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3 Way to Get A Six Pack

3 Way to Get A Six Pack | 3 Way to Get A Six Pack. In general, women prefer men with ideal and sixpack abs . This is because the instinct of a woman who wants to be protected, and signifies that muscular men with sixpack stomach have a healthy lifestyle and impressed not lazy.

Often people do the exercises with the goal of getting sixpack abs but did not get the maximum results. this is because they don’t know the best way to get a six pack abs. If diet and exercise done correctly then we can save time and effort to get the preferred ideal abs.

To form a flat stomach and muscular, the following tips will help you.

1. Understand your stomach problems.
Generally distended abdomen caused by a pile of fat in the abdomen. Therefore, abdominal exercises to build muscle should not be done first because it’s useless if you have strong abdominal muscles but still a lot of fat there. the best exercise to lose a big belly is cardio exercise like jogging, walking, jumping rope and riding a bicycle. These exercises will burn fat fast in your body including the abdomen.

2. Proper diet to get a flat stomach.
Setting the number of daily calories and fat reduction plays an important role to get a flat abs. Eat more fruits and vegetables, especially the zero-calorie foods. Reduce, junk food and foods that contain lots of fat. Consumption of fish oil or foods that contain lots of omega 3. Omega-3 affects the production of insulin can reduce fatty deposits and convert it into energy.

Americans people are very much consumed softdrinks and beverages that contain high sugar levels. If you seriously want to get a sixpack abs, consume less softdrinks and beverages high in calories.

Eat low-fat protein such as lean meat and chicken without skin. Do not be afraid to consume healthy fats such as coconut oil, fish oil, and nuts. Do not forget to keep your body well hydrated by drinking lots of water. If you like, drink green tea in the morning or evening, without sugar of course or you can use low-calorie sugar.

3 Workout that makes the metabolism of the body smooth.
Activities such as circuit training, running, and interval training will make your metabolism run smoothly. If the metabolism run smoothly, the amount of fat burned by the body will be more and more.

Exercise recommendation to get a sixpack abs:

• Sit up, this serves to tighten the abdominal muscles. For the initial stage, just do 10-15 sit ups every day. If you’ve used, you can increase the amount of your workout.
• Cardio workout or lifting weights, an exercise like this will burn the fat on your stomach. Besides these exercises also reinforce the lines sixpack in your muscles. It is advisable to do a cardio workout with higher intensity such as circuit training, sprinting, interval training (HIIT), it will burn more fat than low-intensity exercise performed while longer.
• Bench Crunch, this exercise lying down movements, the back part together with the floor, arms crossed over chest, lift your feet up to seats, thigh to the floor forming a “T”. Exhale, for head and back arched to the top of the front with back to the bottom remained on the floor. The position of the head should be aligned with the back. Hold, repeat.

Keep in mind That in addition to getting sixpack abs, exercise and diet also aims to maintain health. So after you get a flat stomach you desire, keep maintaining a healthy diet and regular exercise.

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How To Prevent Stress and Depression

How To Prevent Stress and Depression | How To Prevent Stress and Depression. The existence of environmental conditions that require someone to be fast paced and competitive, giving rise to its own pressure. Depression and stress can be experienced. At the time a person can no longer control the pressure inside, then thought someone was doing therapy and treatment. Sometimes nutrients are often overlooked as one of the factors that influence depression. Consumption of foods need to be considered by you to help relieve stress.

A nutrition expert Elizabeth Somer, quoted from Thirdage, which divides the eight tips to ward off depression through nutrition settings.

1. Each food certainly contains some complex carbohydrates.
2. Foods containing sugar should be reduced. His successor was fresh fruit, breads, crisp vegetables, wheat bagel, or low-fat yogurt.
3. Reduce caffeine from coffee, tea, cocoa chocolate, cola, and unecessary drugs. Instead, drink more water.
4. Increase intake of vitamin B6 through the consumption of beans, chicken, fish, bananas, avocados, and leafy green vegetables. Includes at least two sources of folic acid in each portion of food, such as broccoli, spinach, orange juice, or horseradish.
5. To give your body time to adjust to the change needs to be done gradually. Thus ensuring this pattern you can do in the long run.
6. Moderate-dose multiple vitamin and mineral supplements should be consumed to fill the nutritional gaps.
7. Need to avoid cigarettes, alcohol, and drugs that can bring emotional side effects.
8. Balance by doing regular exercise, develop effective problem-solving skills, and form a strong social support system. Nutritional control only serves as an endorsement of the overall healing process. Prompts for demean you is to consult a therapist or doctor if emotional problems that interfere survive in a long time.

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Healthy Food For Healthy Hair

Healthy Food For Healthy Hair | Healthy Food For Healthy Hair.  Eat right and go for routine exercise is the key principle for healthy life if your body health all organs including hair will get what they need. We’ve all learned that a well-balanced diet is critical for optimal performance and health. The best foods for healthy and strong hair contains the mixture of protein, vitamins, iron, minerals and complex carbohydrates.

Proteins is essential for building blocks of your hair. Low-quality protein can lead to loss a hair color, weak, and brittle hair. Good sources of proteins : beef, eggs, Chicken, turkey, beans, low-fat dairy and nuts. Then complex carbohydrates to help assemble the proteins for hair growth.

As quoted from menshealth, low iron levels can lead to baldness, according to a Cleveland Clinic review. Researchers looked at 11 studies on the relationship between hair loss and iron intake, and studies concluded that treating iron deficiency may help regrow hair. Vitamin C can help absorption of iron in the digestive tract. you may add this source of iron to your foods : dried beans, dried fruit, whole grains, lean red meat, turkey, and egg yolks.

If you are experiencing hair loss. You may need to increase the intake of zinc in your daily diet. Studies show this mineral is associated with androgen levels, a hormone associated with hair loss. This powerful antioxidant also protect your hair from free radicals. you can get zinc from beans, beef, lamb oysters, and nuts

Lack of enough biotin can cause brittle hair, but deficiency is rare . This vitamin will help you have strong nails and thick hair. To promotes a healthy scalp along with good vision we can add more vitamin A from foods or vitamins supplement .

support scalp health by consuming more Essential omega-3 fatty acids are needed. A deficiency can result in a thus hair and dry scalp, giving it a dull look. Salmon, flax seeds, walnuts, sardines, herring, mackerel are good source of omega-3 fatty acid.

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How to Prevent Diabetes for Prediabetes

How to Prevent Diabetes for Prediabetes | How to Prevent Diabetes for Prediabetes. In the year 2030 the world’s estimated number of people with diabetes to 450 million people. Diabetes is chronic disease that is progressive with extensive complications. Complications of diabetes can cause problems in blood vessels, eyes, kidneys, heart and infections of the foot.

In an effort to prevent diabetes, is often misunderstood by reducing the consumption of refined sugar and reduced high calorie foods . This opinion is not entirely wrong, but if we have multiple risk factors to prevent diabetes will require a more comprehensive prevention.

Lifestyle changes
To prevent the rise in blood sugar above normal, the American diabetes association recommends regular exercise and diet by adding more fiber from fruits and vegetables, maintaining ideal body weight, reduce trans fats as well as stopping smoking and alcohol consumption.

Adequate sleep also indirectly affect to blood sugar levels. When someone is sleep deprived the production hormone cortisol will increase thus affect on insulin levels. The ideal sleep about 7 hours a day.

For those of you who have diabetes risk factors such as overweight, has family history of diabetes, age over 45 years and less physical activity are strongly advised to conduct medical check-up especially check blood sugar levels.

By monitoring blood sugar, the state of prediabetes can be known early and management can be done to restore blood sugar levels to within normal limits, so prediabetes does not lead to diabetes. Research shows that you can lower your risk for type 2 diabetes by 58% by Losing 7% of your body weight and Exercising moderately

Diabetes prevention and control measures.
If your blood sugar to rise or even have already been diagnosed with diabetes, don’t panic. Diabetes patient can have a good quality of life and longevity if you are able to control blood sugar levels to remain as close as possible to normal conditions.

Diabetes is dangerous and becoming the world’s problems but also not difficult to control. The following are the steps to prevent and control diabetes.

1. Moderate Exercise
The recommended exercise is at least 30 minutes and 5 times a week. Enough with moderate exercise you can get a variety of benefits. The benefits of exercise are reduce excess weight, improve immunity, lower blood sugar, reduce cholesterol and burn excess fat.

2. Shed some weight with healthy diet
Healthy diet can prevent us to various diseases including the prevent us from diabetes. As mentioned above just by Losing 7% of your body risk for type 2 diabetes lower by 58%.

This diet is tailored to the needs of the body, but an outline is to eat foods that have a low glycemic index so that the sugar and fat does not accumulate in the blood. Eat on time to keep the rhythm to keep blood sugar levels.

3. Always monitor blood sugar
High blood sugar can cause long term damage to vital organs such as stroke, kidney failure, heart disease, blindness, etc. While the blood sugar is too low can lead to fainting or even if blood sugar drops too drastically can cause death. To prevent this, diabetics should check their blood sugar regularly at the health center and check yourself.

4. Actively seeking information about diabetes and its control
Many Prediabetes and diabetics patients who are not informed about the ins and outs of health problems they are facing. Lack of knowledge can cause people with prediabetes progress to diabetes and many diabetic patients experience worsening and complications.

5. Take medicine regularly and follow your doctor’s advice.
because diabetes is a chronic disease, compliance and adherence to taking medication is needed so you have a better quality of life.

Source: http://blogcil.com/2012/tips-on-how-to-prevent-diabetes-for-prediabetes.html

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Abortion Safer for Women Than Childbirth, Study Claims

Since the U.S. Supreme Court legalized abortion in 1973, opponents have questioned the safety of medical procedures used to terminate pregnancy. Now, a new study contends that having a legal abortion is safer than carrying a baby to term.

The risk of death associated with a full-term pregnancy and delivery is 8.8 deaths per 100,000, while the risk of death linked to legal abortion is 0.6 deaths per 100,000 women, according to the study. That means a woman carrying a baby to term is 14 times more likely to die than a woman who chooses to have a legal abortion, the study finds. 

"Regardless of one's sentiments about abortion, legal abortion is very safe, and dramatically safer than continuing the pregnancy," said the study's lead author, Dr. David Grimes, a clinical professor in the department of obstetrics and gynecology at the University of North Carolina School of Medicine at Chapel Hill. 

Sunday was the 39th anniversary of Roe vs. Wade, the landmark case that struck down state laws prohibiting abortion. 

Grimes and his colleagues had several reasons for undertaking the study, published in the February issue of Obstetrics & Gynecology. One is that medical abortion, in which a woman can take a pill early in pregnancy, instead of surgical abortion, "has changed the landscape of abortion, and the mortality information needed to be updated." 

Another reason is that in many states, women are given information before getting an abortion. "There's been a proliferation of these women's-right-to-know pamphlets, and some of them are misleading, if not downright incorrect or patently wrong," Grimes said. 

A pamphlet given out in Texas lists more complications for abortion than it does for pregnancy, he explained. "Someone without a medical background might infer that abortion is more dangerous than continuing a pregnancy," he said. 

To estimate the risk of death, the authors combined information from several national datasets gathered between 1998 and 2005. One, from the U.S. Centers for Disease Control and Prevention, listed the number of pregnancy-related deaths in women delivering live babies. Another CDC dataset gave the number of legal abortions performed in the United States. Information on deaths from legal abortion came from an estimate provided by the Guttmacher Institute, which conducted an annual survey of U.S. hospitals, clinics and physicians' offices that provide abortions. The Guttmacher Institute also provided information from abortion patient surveys, and the researchers searched published studies for additional estimates of mortality. 

From known live births, they found there were 2,856 deaths in women between 1998 and 2005. That translates to a risk of death of 8.8 per 100,000 pregnancies, according to the study. 

For legal abortion, 64 deaths were reported in the same time frame. That translates to a risk of 0.6 deaths per 100,000 pregnancies, the study authors said. 

In addition, the authors found that complications -- such as postpartum hemorrhage, infections and high blood pressure disorders -- were more common in women choosing to continue their pregnancies. This is, in part, because a woman with a full-term pregnancy has that much more time for pregnancy-related problems to develop, the authors said. 

Dr. Donna Harrison, director of research and public policy at the American Association of Pro-Life Obstetricians and Gynecologists, disagreed with the authors' conclusions. This study's findings are "speculation," she said.

"Abortion mortality is not systematically collected. What Dr. Grimes' paper most clearly illustrates is the immediate need for reporting requirements for abortion deaths in all 50 states," Harrison said.

"Abortion carries significant risks to the mother in addition to death, and women need to have good and accurate information," Harrison said. "Since we don't have an objective academic format yet, the information provided should probably be left up to the state medical boards and agreed to by the state legislature." 

Dr. Mitchell Creinin, professor and chair of obstetrics and gynecology at the University of California, Davis, said that pregnant women considering their options "are often scared by the rhetoric." 

"If a state is going to feel a responsibility to be involved in this private matter, we need to ensure that the material is factual," said Creinin, who wrote an accompanying editorial in the same issue of the journal. "If it comes from the state or the government, people assume it's true," he added.

On its website, the Guttmacher Institute describes its mission as advancing "sexual and reproductive health and rights through an interrelated program of research, policy analysis and public education designed to generate new ideas, encourage enlightened public debate and promote sound policy and program development."

More information

The U.S. National Library of Medicine has more information on medical abortion.

(http://www.everydayhealth.com)

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The OraQuick HIV1/2: The New Test for Diagnosing HIV

A new research says that a gum swab test used to spot HIV is as precise as the conventional blood screening test. For their analysis researchers from McGill University, Quebec compared five international studies, they found The OraQuick gum swab test was ninety-nine percent accurate for diagnosing HIV in high risk individuals.



The new test is ninety-seven percent accurate for diagnosing HIV in low risk populations. The OraQuick HIV1/2 made by OraSure Technologies does not use saliva, instead absorbs antibodies straightforwardly from the blood vessels in the mucous membranes of the mouth. The test spins out HIV antibodies, if they are present, from the tissues of the cheek and gum just within twenty minutes.

High risk individuals stimulate the spreading out of HIV epidemics but they face widespread discrimination, violence and social marginalization from healthcare services. According to UNAIDS estimation about ninety percent of people have lack access to the most basic sexual health services.

Testing is the cornerstone of prevention, treatment and care strategies, explained study author leader Dr Nitika Pant Pai at McGill University. Though earlier studies have shown that the oral fluid-based OraQuick HIV1/2 test has great promise, but they are the first to assess its potential at an international level.

The oral HIV test has become one of the most popular tests because of its adequacy and simplicity of use. The OraQuick HIV1/2 test is non-invasive, pain-free, and convenient. Getting people to show up for HIV testing at public clinics has been difficult as of visibility, stigma, lack of privacy and discrimination.

However, a private testing alternative such as self-testing could bring an end to the stigmatization associated with HIV testing, added Dr Pai. The new research has major insinuations for countries those wish to espouse self-testing strategies for HIV. The study findings reported in The Lancet Infectious Diseases.

Te study’s co-author Dr Rosanna Peeling from the London School of Hygiene & Tropical Medicine stated, oral HIV tests can be a powerful instrument for high risk populations, but self-testing must be accompanied by linkage to care to achieve good health outcomes.

(http://www.thehealthage.com)

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