Do you often find yourself munching on something or the other just because you are bored? though it is rarely mentioned as a mood or state if mind and is never considered into causes that might be leading to weight gain but, boredom is for sure a major culprit in terms of weight loss barriers. boredom is not considered pathological nature and no health insurance will consider it under its leaf but for people who struggle to lose weight and keep it off, the easiest cure to handle boredom is – eat, eat and eat food! the tendency to eat when getting bored is inculcated within us from the age we are very young – food to stop us from crying, food to eat while waiting for someone, food while studying, food while preparing a report, etc. eating to relieve us from boredom is the habit which is inculcated within us from the childhood and goes with us till the old age. not only this, many elderly people welcome their evening snacks as a break in long hours of boredom without food! being bored not only results in eating more than the appetite it is also a major excuse for not exercising. the repetitive nature of exercises like walking in the neighborhood, working out with the same equipment, same yoga/dance classes makes them more like a chore which results in boredom. even though boredom has its own positive beholds as it helps to keep the stress and tensions away yet it is worth noting than a mere switch of your mindset from boredom to serenity can save a you hundreds of extra calories and ultimately boost the weight loss process. rather than opting for food to kill boredom it is better to replace them with a multitude of non-calorie activities. some of the things you could do to avoid weight gain from eating out of boredom are:- 1. take a walk 2. drink water 3. don’t eat while watching the idiot box 4. read a book 5. talk to a friend 6. don’t skip meals 7. make friends and be more social 8. avoid high-calorie foods on weekends; rather have a healthy meal & go clubbing along with this, exercising with a goal and adopting different patterns of the same exercise is a good way to keep boredom at bay! for example:- run/walk on different routes, increase your speed, change the distance you walk, etc. finding yourself capable enough to do the physical exercises in a better manner not only cuts empty boredom calories but also replaces it with exhilaration. you can also work on exercise boredom by adding some entertainment into your workout routines. for example:- working out with a buddy, watching a movie, listening to music, etc. thus, it can be concluded that boredom often gives us the pause to handle the stressful lives and if handled correctly it might actually contribute in weight loss too.Nov 15,2019 0
While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel. buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey. buckwheat is native to northern europe as well as asia. from the 10th through the 13th century, it was widely cultivated in china. while whole wheat, brown rice and oatmeal all make good choices, venturing out and trying a new grain, such as buckwheat, can open up delicious ways to improve your health and reduce your weight. though buckwheat is of similar size to wheat kernels, it features a unique triangular shape. this nutrient-rich food is high in vitamins and minerals but is extremely low in calories. 1/2 cup serving, or 99 grams, of cooked buckwheat groats, contains 91 calories. let’s check out some lesser known facts about this highly nourishing, energizing and tasty gluten-free power food- 1. best source of proteins buckwheat is a source of high quality easily digestible proteins which makes it a perfect meat substitute. not only this, there are various studies that are being conducted to evaluate the use of buckwheat and its flour to reduce body fat, lower cholesterol levels, and cholesterol gallstones. 2. removes water retention buckwheat is also helpful in removing the excess water from the swollen areas of the body. 3. helpful in digestion according to paul pitchford in healing with whole foods (1993), the amazing properties of buckwheat like neutral thermal nature and sweet flavor makes it effective for cleaning and strengthening the intestinal and digestive functioning. not only this, it is effective for improving appetite and treating dysentery. 4. an alternative to fats this superfood’s starch is also a good alternative to fats from processed foods so make sure to make it a part of your weight loss regime to get faster results. 5. no added chemicals or preservatives buckwheat grows quickly which automatically infers that its production does not require any additional chemicals or preservative which makes it good for your health 6. good for blood pressure control the high level of rutin present in this amazing food is extracted from the leaves of the tree used for making the medicine to treat high blood pressure problems. 7. good for diabetes according to the canadian studies published in the agricultural and food chemistry the low glycemic index of 54, makes it useful for the effective management of diabetes levels. it lowers the blood sugar levels more slowly in comparison to rice and other wheat products. 8. rich in nutrition apart from being rich in proteins, an unprocessed grain, buckwheat groats are a healthy source of carbohydrates as well, which is used as a source of energy to support normal body function and physical activity. a 1/2 cup serving of cooked buckwheat groats contains 20g of carbs. not only this, buckwheat is also a good source of fiber, with almost 3g in the 1/2 cup serving. thus, the above highlighted points make it clear that buckwheat not only proves helpful in the better management of health but it also contributes towards fastening the weight loss process! now the question arises as to how you can make it a part of your daily routine. here it is- how to enjoy? some of the simplest ways by which you can make this amazing food a part of your daily routine are explicated as under- 1. mix buckwheat flour with whole wheat flour to make delicious breads, muffins, and pancakes. 2. replace oatmeal for a pot of buckwheat as a delicious hearty breakfast cereal. 3. add cooked buckwheat to soups or stews to give them a harder flavor and deeper texture. 4. add chopped chicken, garden peas, pumpkin seeds and scallions to cooked and cooled buckwheat for a delectable salad. 5. it is a perfect replacement of rice and porridge. so make sure to include the buckwheat groats in your diet and be prepared to see the results!Nov 04,2019 0
What does coconut oil do? not too long ago we didn’t understand the true health benefits of coconut oil and even believed it to be an unhealthy alternative to other oils. yet many health professionals claim that coconut oil is unlike other oils and in fact contributes to keeping our bodies healthy in many ways. possibly one of coconut oils most enticing benefits is that it can actually aid weight loss. it contains a high proportion of medium chain fatty acids and when we consume coconut oil, our bodies find it difficult to convert it to stored fat; making it easier to burn off. free radicals occur naturally in the body and have the potential to cause harm to other cells which could then potentially lead to them becoming cancerous. coconut oil contains potential antioxidant properties due to plant nutrients called phenolic compounds, meaning that including coconut oil in your everyday diet, could potentially prevent cancerous cells from forming. how can you incorporate coconut oil into your diet to aid weight loss? coconut is widely available across supermarkets and health food stores. 500g costs approximately £5 and will usually last for several weeks, depending on what you use it for. it keeps well at room temperature and whilst lard like in appearance, it turns to liquid when heated and solidifies again when cooled. cooking you can use coconut oil for cooking instead of using other oils such as olive or sunflower oil. coconut oil gives cooked food a light coconut flavour which is very pleasant and if you don’t appreciate it initially, it doesn’t take long until you barely notice the flavour. baking coconut oil is ideal as a substitute for butter, margarine or sunflower oil in baking. as coconut oil doesn’t convert to fat in the same way as other oils and fats, it is considered to be a much healthier alternative in baking and if you use honey, stevia or dried fruit to sweeten baking, it is possible to enjoy baked goods as part of a low-calorie diet. hunger because of the way fatty acids are metabolized, coconut oil can reduce your hunger and over a period of time can significantly affect body weight. coconut oil is quickly becoming a staple ingredient in many kitchens across the country and around the world and when taken regularly and used within a low-calorie diet, it is now believed that coconut will bring significant health benefits as well as aid weight loss.Oct 23,2019 0
You must have heard it a 1000 times that you must eat enough fruits and veggies in order to lose weight and stay healthy. but the reports published by cdc, highlighted that only 9% people are having the recommended daily serving of veggies and only 13% of people are eating enough fruits. this is an alarming signal as in addition to the numerous health benefits including cardiovascular disease, high blood pressure, diabetes, cancer, etc. – they are low in calories, but have lots of water and fiber, making them very filling. furthermore, varied studies have shown a positive relationship between fruit and veggie consumfption and feeling good, which includes feelings of well-being,and creativity, as well as greater self-control and more initiative. still not convinced? studies have shown that positive activities like eating fruits and veggies are more likely to result in positive activities; simply meaning that if you feel good about what you’re eating, you may be more motivated to exercise. as the per the recommendations given by u.s. government’s myplate, adults should eat between 1½ to 2 cups of fruit & 2- 3 cups of vegetables per day, varying on the basis of age and gender. so today we have got simple tips that will help you increase your fruits and veggies consumption without putting in any extra efforts:- 1. make fruits & veggies your snacks instead of snacking on chips, cookies, or other less-than-healthy munchies, try committing to only eating fruits or vegetables as snacks. when hungry just grab a fruit or enjoy fresh veggies like – sliced peppers, baby carrots, cucumber with a a healthy dip including hummus, salsa, or yogurt. 2. eat fruits for dessert it’s not always easy to ween ourselves off the high-sugar diet we’re used to, but replacing high sugar desserts with fruits is a great alternative to reduce the calorie intake and also increase the consumption of fruits. try fresh berries, peaches, plums, or a pear for dessert. 3. don’t forget the the frozen ones you aren’t limited to just what’s in your grocery store’s produce section. frozen fruit and vegetables which can be added to your oats, porridge; are just as healthy as the fresh variety. 4. make veggies the star of the dish often we relegate vegetables to the side of our plate, which makes it tough to get enough — not to mention, when they’re the side dish, we usually give them less of our culinary attention. instead, it is suggested that you have vegetarian meals once or twice per week for dinner and make vegetables the focal point of your meal. 5. pile it up many of your favorite recipes, including pasta, bruschettas, casseroles, etc. can be easily bulked up with extra veggies. if you’re dealing with picky eaters, this is a great way to make a meal the whole family will enjoy. most importantly, remember that rather than considering it a task make the dishes rich in taste and flavors so that instead of becoming a gulping down activity it becomes a savory one. so now, its time to enjoy a bowl of fresh fruits and vegetables… hurry up!Sep 09,2019 0
Even after doing all the efforts and being extra careful on every move, it is totally impossible for humans to live a harm-free life. humans for their existence are used to displacing or destroying large and small life forms in each an every activity be it erection of buildings, planting seeds, digging crops, burning wood, flying airplanes, driving cars, or operating factories. then there are some people who have a difference in their intent, which leads to classification of humans into two major heads – vegetarians and non-vegetarians. further, there are vegans who consciously strive to do no harm to any sentient life, including insects. this does not mean that vegans do not hurt others inadvertently, but that it is never their aim to do so. vegans are very specific that they do not consume anything or engage in any activity which causes a direct or indirect harm to any living thing. one of the common debating question faced by vegans is related to honey – “is honey vegan?” honey which can be essentially termed as bee vomit is something that is collected by the honey bees from sucrose-rich flower nectar. it is then stored in the cells of their hive and used as their sole source of nutrition when alternative food sources are not available. the honey that bees produce is stored in their hives for their own purposes. when humans remove honey from the hive, they take something that is not rightfully theirs. further, to collect honey, beekeepers temporarily remove the bees from their home and during the process, even the most careful beekeeper cannot avoid inadvertently injuring, squashing, or otherwise killing some of the bees. although the consumption of honey is not deemed as the most important concern for vegans but the fact worth considering is that it is nevertheless an animal product. further, the 1944 manifesto of the british vegan society, a position consistent with the requirement for full (vegan) membership in the american vegan society since its inception in 1960 has also prohibited the consumption of honey by vegans. the bottom line of the discussion can be concluded that though sweeteners are not at all necessary for humans as they do not have any essential nutrients, but still if vegans want to indulge in sweets, there are many substitutes available like organic, unbleached cane sugar; beet sugar; maple syrup; agave nectar; concentrated fruit syrups; rice syrup; barley malt; and sorghum syrup, among others. we do not need to choose between exploiting humans or bees in order to satisfy our sweet tooth. concerned vegans can avoid it completely eliminating sweets from their diet or by choosing compassionate alternatives.Aug 20,2019 0
Are you the one whose motivation level starts to drop as soon as the temperatures goes down? we understand that cold weather makes it difficult to get up and workout, especially if you have to go out for a walk or run. many people let the winter blues get down their efforts and in return they gain some weather weight. if you are looking for some simple tips to keep those extra pounds at bay and stay on track, these tips can prove to be really helpful:- 1. set realistic goals: don’t get excited with the thought of enjoying the winters tucked up in a blanket with a book and a mug of hot coffee rather work towards setting goals which are realistic, tangible and achievable. setting goals which are tangible will keep you motivated towards accomplishing them. whatever you plan and set, just ensure that it is measurable and not too far out to reach. try to cut down the comfort foods that come with winters and focus on eating making more veggies and fruits a part of your daily routine. evaluate your efforts each week and measure your progress which will boost you to achieve goals faster. 2. build up your own heat: we are so scared with the fear of feeling cold in winters that we tuck ourselves in blanket and cancel the routine of workout. in order to avoid this, it is suggested to build up some inner heat before you actually head out for a run or go towards your gym. for this, you can simply start of by doing jumping jacks, burpees, squats or any other cardio exercise you like with some consistent reps to build the heat and face the cold weather. 3. make the weather your advantage: just because it is cold out there doesn’t mean that you can’t actually go out. rather than traditional workouts, plan out a workout which goes well with the weather changes like snowboarding, skiing or snowshoeing. prepare yourself something warm and healthy like a soup before you go out for workout which will be an added motivation to finish your workout soon and enjoy it while you are tucked in your blanket. 4. choose the right workout clothes: you can ensure success of your efforts in winters only if you dress up properly. just choose the weather appropriate clothes to keep the cold away and make the most of your efforts. choose the clothes which are comfortable and capable enough of protecting you from the chili winds. in case you go to a gym for workout, make sure you layer up before and after leaving the gym. 5. health is not an option, its a must-have: when the winters are around make yourself understand that health is not an option rather it a must-have and willingly or unwillingly you have to work for it. in order to make sure that your stay committed towards your goals just ensure that you pack your gym bags at night so that as soon as you get up you can go for your workouts. rather than doing to and fro take your office stuff along with you when you leave for gym so that you directly head up towards your workout. 6. be smarter and don’t let your excuses pull you down: you know yourself better than anyone else. you are well aware about the things which keep you going and the same is applicable for the excuses as well. be smart and know your excuses well in advance and be prepared to work around them. so chuck the excuses and choose the activities you love, and you’ll be excited to get up each day and get going! these tips will surely keep up your spirits and motivate you for workouts even in winters. don’t forget to follow them so that you can meet your goal even before you actually know it.Aug 13,2019 0
Trying new ways of workout proves helpful in two ways: it encourages your muscles to work in new ways and also keeps you away from getting bored. if you feel that working out has become boring and monotonous and makes you yawn and you are no longer getting desired results, it’s time to refresh your workouts by making some simple changes. try one of these ideas to pep up your workout routine- 1. switch the settings location is the main element that you should play with to spice up your workouts. if your sick of the same sights and views at the gym, take a walk and breathe in the fresh air for some change. it is as simple as changing the route where you usually walk and run, which can add that spice and interest again in your workouts. exploring new things can take your mind off the exercise, making it easier to complete a workout or inspiring you go longer. 2. play with timing is your body used to workout in the evening? change it and replace with going for a brisk walk first thing in the morning. along with this, try to do some simple resistance exercises at home before getting ready for work. not only can morning light energize you, but you’ll already have your brain running and your body warm before you even begin your day. on the contrary, if you have always been a morning person, try to do some workout after work, which will not only boost up the weight loss process but can be a great stress buster too! 3. workout with a buddy people who sweat together, stay together! a workout buddy is a great motivation in workouts when you need a company or want to engage in a friendly competition. when in office, take an initiative to start a post-lunch walk club with colleagues or you can also take along your dog when going for a jog. create an exercise pact with a pal and use each other to stay accountable. 4. groove to new tunes listening to your favorite is one of the best ways to pump up your workout. sometimes a change of rhythm is all you need to refresh a tiring workout. if your collection of tunes is feeling overplayed, just try to add new tunes, which is the simplest way to spice up your workout! 5. try a new activity don’t let your body get used to a particular kind of workout. the simplest trick to keep your workouts fresh is to keep your body guessing! challenge your muscles and your brain by mixing it up – if you always go for cardio, try going for strength training. bored of yoga? try some gym workouts! the key to get stronger and boost up your weight loss process is to push yourself out of your comfort zone! the above mentioned tips will be really helpful in spicing up your workouts and enlightening back the fire, which will ultimately be helpful in boosting up the weight loss process!Jul 10,2019 0
Your body is highly dependent on the nutrients it gets from food to function smoothly and optimally. however, the modern world is plagued with increasingly processed, calorie and sugar-laden, nutritionally poor foods that are not only responsible for weight gain but a number of health conditions as well. 1. high blood pressure although high blood pressure does not have any symptoms, it may lead to serious complications such as heart disease and stroke. an unhealthy lifestyle can increase your risk of being overweight or obese, which can dramatically offset your risk of high blood pressure. having a larger body size means that your heart has to work harder to pump blood to all parts of your body. 2. nutrient deficiency your diet should contain a variety of fresh fruits and vegetables, whole grains, meat and other whole foods that provide plenty of nutrients your body needs to function properly. however, research shows that an average american consumes inadequate amounts of vital nutrients like fiber, potassium, calcium and vitamin d. there are many types of nutrient deficiencies that cause a set of problems each. for example, insufficient calcium can cause bone loss, not getting enough iron may contribute to anemia and lack of potassium may cause muscle weakness and fatigue. 3. depression omega 3 fatty acids are good fats many people aren’t getting enough of nowadays. lack of omega 3s in your diet will affect serotonin levels in your brain, which can result in mood swing and depression. not getting enough vitamin b6 and b12, zinc, selenium, magnesium and iron can cause depression as well. to combat depression, it’s vital to avoid processed food and sugar and stick to whole foods such as fish, nuts, seeds and whole grains as much as possible. 4. heart disease it’s no surprise that an unhealthy diet will contribute to coronary heart disease. the condition is characterized by the narrowing of your blood vessels, which leads to limited oxygen and blood supply to the heart. people who consume too much trans fat and sugar while not working out have a higher risk of coronary heart disease than others. 5. type 2 diabetes type 2 diabetes is a health condition in which your body cannot process glucose. a large number of factors can contribute to diabetes, some of them include, a poor diet high in sugar, calories and processed food, lack of activity, a sedentary lifestyle and excessive stress. 6. cancer poor nutrition and lack of exercise can seriously weaken your immune system thus, inhibiting the body from being able to fight certain types of cancers in the long term. in addition, people who do not get sufficient nutrients from their diet are at a higher risk of cancers linked to nutrition and immune deficiency. 7. obesity obesity is one of the most common health concerns in the modern society due to inadequate nutrition and inactivity. the number of children and adults who are affected by obesity increases each year in the us and the who considers obesity as a global epidemic. consuming calorie-dense, nutritionally poor sources rich in trans fat and sugar is likely to lead to obesity, especially if not paired with sufficient activity.Jun 24,2019 0
The great outdoors being a cold place during the winters isn’t news for anyone, neither is it a good enough excuse to skip a workout or an entire month of working out. however, it is tempting to settle for any excuse to not exercise when it’s cold, therefore, it’s no surprise that most people gain more weight during the winter season. to get back into your fitness game, it’s important to understand the difference between genuine reasoning and excuses. the following are some common excuses people make during winters and how you can avoid them- 1. the bed is warm we get it, it’s cold outside and you’re way too comfortable and warm to get out of bed but it’s important that you make your health a priority in such situations. one great way to get out of bed during the winter is set multiple alarms on your phone with messages to yourself. sometimes being brutal with these messages can actually help. you can also install a heater in your room and set the timer so that it stops twenty minutes before it’s time for you to wake up. make sure your workout gear is ready the night before so that you just have to get out of bed and put them on. getting a workout buddy (preferably one that a bigger fitness fanatic than you) is also an excellent idea. 2. i’m not motivated enough in the winter we hear this so much that our minds are etched with the notion that our bodies just can’t deal with working out in the winter, however, this is far from the truth. sure, you may feel sluggish or blue, but if you have a well thought out plan with milestones and an achievable goal, chances are you’ll be running after them. this could be as simple as increasing your workout time to training to run a marathon in spring. 3. nobody can see my body under all these layers anyway your heavy attire should not be a reason for you to let yourself go. weight gain is linked to a myriad of health complications and there’s a high chance you’ll regret skipping all those workouts once spring hits. you don’t want to put all that hard work to waste and gain a few extra pounds in the winter – you should keep them off at all times. in addition, once the weather gets warm again, you may shy away from wearing your summer clothes and beach outfits after gaining weight – it’s not worth it. to stay on track, never miss a workout. if you’re unable to work out, try to get at least 15 minutes of exercise in a day. this will ensure that you don’t become lazy.Jun 20,2019 0
The flat or curly parsley leaves which you normally mince and use as a garnish to enhance the flavors of your food; are extremely rich in nutrients like fiber and low in calories which makes it a great intake product for people aiming for weight loss! low in calories 1 cup of parsley has only 22 calories, 0.47g of total fat and 34mg of sodium, which indicates that it a low-calorie, low-fat, low-sodium way of enhancing flavor. while the serving (1 cup) may seem extremely high, it is worth noticing that it is used as a major ingredient in many cuisines, like mediterranean. replacing the extra tbsp of olive oil with 119 calories as a garnish with parsley can actually help you lose weight over a period of time. high fiber content fiber, which is an essential nutrient for people aiming for weight loss, is found in abundance in these green leaves. chopped parsley leaves contain about 2 grams of fiber per 1-cup serving. though it is natural to assume that this is a low amount, it’s important to consider that a cup of parsley takes up just 1 percent of the calorie intake in 2,000-calorie diet. if you consume a single serving of parsley you can fulfill about 5-8% of the daily recommendation for dietary fiber, which has numerous benefits, including helping you feel fuller with less food, reducing the chances of overeating. parsley can also help you meet your recommended daily intake of vegetables, which is between 2 and 3 cups per day. additional benefits apart from being rich in fiber, parsley has high amount of iron ( 1 cup has 3.7 mg iron), which helps your body produce red blood cells. parsley is also rich in vitamin k (1-cup serving has 984 mg ), which helps with blood coagulation. further, it also contains natural antioxidants, including vitamins a, c and e. antioxidants help protect your body’s cells from damage from environmental toxins and free radicals, which are produced as a side effect of your metabolism. while these nutrients do not directly aid in weight loss, they do help you stay healthy as you lose weight. how to use? apart from using this vegetable for garnish, there are several ways in which you can use it and let it contribute towards weight loss — add 1/2-1 cup of parsley to every serving of salad, use it is smoothies, double its quantity while using it as a garnish — are a few of the most common options.Jun 04,2019 0
Are you one of those who avoid buying sleeveless outfits or wear shrugs to conceal your arms? flabby arms are a common problem that is faced by fat people even after they lose weight from the overall body. loose fat on arms not only looks unflattering but also makes your sleeveless and short sleeved outfits look bad. what if we tell you with a bunch of some simple exercises your would be able to get toned arms in no time? though it is hard to believe but why don’t you try them and see the results for yourself to trust us! before starting with the exercises, it is important to understand about your arm muscles: 1. biceps: it is a two-headed muscle that lies on the upper arm between the shoulder and the elbow. 2. triceps: it is the large muscle on the back of the upper limb and is principally responsible for extension of the elbow joint. 3. shoulder: it is made up of three bones: the collarbone, the shoulder blade and the upper arm bone. the articulations between the bones of the shoulder make up the shoulder joints. 4. rotator cuff: a group of muscles and tendons that surround the shoulder joint! triceps toning a) triceps push nothing works towards toning your arms better than triceps push. for this workout, you need to use a set of dumbbells. how to do? 1. hold your weights and kneel on your knees with toes touching the ground. 2. hinge forward from your hips, and bend your elbows at 90 degrees. 3. unbend your elbows, and extend both of your arms straight back, palms facing each other. squeeze your triceps, and then return back to starting position. 4. do three sets of 10 reps. b) over head triceps extensions overhead triceps extension, also make a valuable contribution to weight loss and muscle building of the upper arm. to do this follow these simple steps: 1.in both hands, grab a heavy dumbbell and hold it above your head, elbows bent, with your upper arms aligned with your ears. 2. keeping your elbows stationary, extend your forearms straight up so arms are straight above your head. 3. bend your elbows so you’re back in the start position. 4. do 3 steps of 15 reps each. biceps workout a) half-moon rotation you can do this workout without any weights. it is an excellent workout to lose the flab on arms and tone the biceps. 1. stand straight on the floor by keeping your feet hip-width apart. 2. stretch your arms straight out to the sides at shoulder height. keep your fingers together and your palms down. 3. rotate your thumbs back until your palms face up. 4. you have completed one repetition. do about 30 of them b) the bicep squeeze for this exercise: 1. sit cross-legged on the floor and hold your weights. 2. lift up your arms and extend them to your side, palms facing forward and elbows bent at 90 degrees. 3. keep your shoulders down and your wrists in line with your elbows. 4. rotate your arms so your elbows are moving to meet each other in front of you. they should be perpendicular to your shoulders. 5. keep your muscles engaged, and move back to starting position. 6. do three sets of 10 reps. target your shoulders a) shoulder press this one targets your shoulders and helps you get those super toned arms in no time. to do this you require weights of around 3-5 pounds and follow the listed simple steps: 1. stand on the floor by keeping your feet shoulder width apart. 2. hold a dumbbell in each hand. 3. now bend your elbows and bring your hands towards your shoulders with your palms facing forward. 4. press your weights straight overhead while keeping your shoulders down. 5. lower your weights back to your shoulders. 6. do three sets of 10 reps. b) overhead bend this exercise is a two-way sword as it not only targets your shoulder but also contributes in strengthening your core. the right way to do it- 1. stand on the floor by keeping your feet shoulder width apart. 2. hold a dumbbell in each hand. 3. stretch your right arm on top and bend towards your left from your waist. 4. switch sides and do the same on the left side. 5. do at least 20 reps. just follow the right way to do these exercises on a daily basis and witness the difference in your arms within a week by yourself!May 27,2019 0
Your face and scalp consist of 10 muscle groups that are attached to bone as well as your skin – unlike other parts of your body. this factor allows us to make millions of facial expressions, which overtime can contribute to fine lines and wrinkles as we age. however, the good news is you can work these muscles in your face to tighten and tone them to make your skin appear much firmer and youthful. 1. facial yoga facial yoga is a great routine to sculpt the muscles of your face and neck by increasing blood circulation and releasing tension in your facial muscles. it is especially beneficial in preventing smile lines and also in toning the cheek muscles. start by standing straight but relaxed and inhaling deeply through your mouth. trap the air in your mouth and extend your cheeks, as if you’re blowing into a trumpet. hold for one minute and then slowly exhale via your nose. repeat 5 times several times a day for best results. 2. neck the front of the neck holds a muscle called the platysma. as we age, this muscle and the skin overlying it becomes loose and begins to sag. performing a neck exercise can help tone your platysma, giving you a tighter neck and jawline. start by sitting or standing straight and turning your head so that you’re looking at the ceiling. keep still and press your tongue to your palate (the roof of your mouth). you should feel a slight strain in the muscles at the front of your neck. keep pressing your palate with your tongue and bring your chin to your neck. you should feel the platsyma and your chin muscles contracting. 3. cheeks age can cause your cheek muscles to sag as well. to prevent this, stand in front of a mirror to ensure you perform this exercise right. do your biggest smile with your lips closed and the corners of your mouths almost touching your ears. allow your cheek muscles to move up by wrinkling your nose and hold for 5 seconds. repeat 10 times every day to tighten facial muscles. 4. forehead starting to see signs of folds on your forehead already? try doing this exercise. place both of your index fighter right below the eyebrow, above each of your eyes. lift your eyebrows as high as possible while pulling down the skin under it at the same time with your index fingers. repeat 10 times every day to prevent lines on your forehead.Apr 23,2019 0
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