3 Fastest Ways To get Six-Pack Abs

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June 10, 2020

Everywhere you turn, someone’s promising the next secret to getting six-pack abs. While there’s no way to get a 6 pack overnight, regular exercise and a healthy diet can help put you on the fast track. Develop an ab workout routine with a variety of exercises, such as crunches and planks. Your muscles need fuel, and you might need to burn fat in order to see results, so be sure to stick to healthy, balanced diet.

Below are Workouts That Guarantees Six-pack Abs:

Lift Your Knees and Hips To do Reverse Crunches For Six-Pack Abs

To start this exercise, lie on your back with your knees bent and feet flat on the floor. Keep your arms by your sides with your palms facing down. Exhale and engage your abs as you raise your knees over your hips.

Keep your knees bent a 90-degree angle as you hold them directly over your hips. Inhale, then exhale as you lift your hips and lower back off the floor with a smooth, controlled motion.

Inhale again as you lower your hips back to the floor, but keep your knees above your hips. Repeat the steps to complete a set of 12 reverse crunches. After the last repetition, lower your feet back to the floor.

Try Doing 4 Sets of 12 basic Crunches For Six-pack Abs

Start by lying on your back with your knees bent and feel flat on the floor. Place your fingertips behind your head, inhale, then exhale as you raise your upper back off of the floor. Raise your torso for about 2 seconds, then gently inhale as you lower yourself back to the floor.

Be sure not to tug your head upward with your hands. Keep your head, neck, and back aligned, and avoid arching your lower back as you lift your torso. Repeat the steps to complete a set of 12 crunches.

Raise your torso just enough to lift your shoulder blades off of the ground. A crunch can safely engage your abs, but a full sit-up can strain the lower back.

To increase difficulty, try holding a weight over your torso as you do crunches. Start out light, such as with a 5 to 10 Ib plate weight, to avoid injury.

Try Extending Your Arms to do Overhead Crunches to Attain Six-pack Abs

Lie on your back with your knees bent and feet flat on the floor. Straighten your arms above your head with your palms facing up. Your arms should still touch the floor, and your biceps should be near your ears.

Keeping your arms extended above your head, lift your torso as if you were doing a conventional crunch.

Remember to keep your head, neck, and spine aligned, and don’t arch your lower back.

As with standard crunches, you can hold a lightweight plate in your hands yo add resistance

The Science of Six Pack and The Guide to Help You

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June 9, 2020

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The Science of Six Pack and The Guide to Help You

As we know there are lots of different resources and plans online proposing unique methods on how to get a six pack by using some technique, supplement or fad, this article will focus on the core principles you should know. Before trying to get a shredded six pack, you must understand how it is actually achieved, from a scientific perspective. Firstly, everyone has some form of a six pack, but the degree of our abdominal definition and six pack quality is dependent on just a few variables.

Here’s some six pack science and guide to help you

Six Pack Workouts vs Other Workouts

If you want a great six pack I’m actually going to recommend you minimize ab workouts. While this may sound counter-intuitive and strange, it makes perfect sense once you understand the biggest sense once you understand the biggest limiting factor is overall body fat and not your abdominal muscles. To achieve this six pack, you actually need to focus on workout modalities that burn body fat as quickly as possible. Sadly, because the core is a similar muscle group, it’s not actually that efficient at burning body fat, especially compared to other forms of exercise such as metabolic resistance training. If you do love six pack training or wish to train your core for other health/biomechanical benefits, then this is fine, but I would limit it to just 10-15 minutes at the end of your main workouts.

Try Eat For Your Six Pack

If our main goal is reducing overall body fat levels, then diet is going to play an extremely important role in this. By Pinpointing your nutrition, you can quickly burn body fat which will help reveal your abs and give you a great six pack. Combined with the exercise methods mentioned above you will see noticeable results and be six pack-ready this summer.

When it comes to a well-designed weight loss nutrition plan there are a few fundamental variables we must master. Below is an overview:

Total Calories For Six Pack

Total energy balance or calorie is also vital. Ultimately, you must be consuming fewer calories than your body needs so it is forced to burn stored body fat. As a rule of thumb, for fast weight loss I recommend you aim for around 11-12 calories per 1ib of bodyweight. For a 200ib individual, this would equal around 2200-2400 calories per day.

Protein

Protein is key for losing fat; with research showing it can double weight loss while also protecting your hard earned muscle.

Carbs & Fat For Six Pack:

There are many dieting methods these days, from low carb diets to carb backloading and the common high card, low fat diet. All methods can work ultimately, if protein intake is high and your daily calories are reduced, you will see good results.

If you are already very lean and just looking to enhance your six pack definition and structure, try these ab workouts and carb dieting.

4 Best Bodyweight Exercises For a Bigger Bum

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June 4, 2020

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4 Best Bodyweight Exercises For a Bigger Bum

Few things turn heads quite like a killer bum. We just can’t help but ogle and think carnal things when we see a pair of round, perky glutes. There are many girls/women that want to know how to get the best bum ever. If you are one of them, you’ve come to the right place because by the end of this article, you’re going to know exactly what you need to do for bum gains.

Below are 4 Bodyweight Exercises For a Big Bum:

Try Bridge For A big Bum

Great starting exercise – the Bridge will not only work your glutes but also your back and abs. Working on core stabilization and glute strength might even help relieve some back pain. Add a resistance band around your knees to make the exercise harder to choose other variations below. Make sure to check these mistakes before you start. Lie on your back, Bend your knees and lift your hips up until your body forms a straight line from knees to head. Keep your heels under your knees, not too far forward or backward. If you feel this exercise straining your back, make sure your abs are tight and you are lifting from your hips, not your chest.

Hip Thrust Exercise Give On a Big Bum

The hip thrust is a must for everyone looking to develop their backside, because it makes your bum work against gravity at an optimal angle. You can use the resistance band around your knees to activate your side glutes more. Support your upper back on a couch, bed, or a bench, so that the lower part of your shoulder blades is located on the edge of the surface. Look for a height where your chest and knees can be in a straight line. Pull your feet towards you so that they are placed below your knees. Keep your knees bent and push through the heels to lift your hips up from the ground.

Try Fire Hydrant For Big Bum

The fire hydrant is an amazing exercise for an intense glute pump. Add a resistance band around your knees for more burn. Start on all fours. Lift one leg up to the side. Go only as high as you can without shifting your torso to the side. Don’t arch your back, keep it stable and neutral. Initiate the movement from your glutes/hip. Repeat with the other leg.

Try Hip Abduction For a Bigger Bum

Great isolation exercise for extra work on your side glutes. Add a resistance band around your ankles to make it harder. Stand tall with one hand holding onto something for support. Lift one leg away from your body, with your toes pointed forward, not up. Initiate the movement from your hips, not by leaning your torso to the side. Try moving the leg a little bit backward or leaning slightly forward to see if it helps you feel your glutes working more.

Cardio That Gives You a Bigger Booty

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June 3, 2020

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If you want to boost your booty and get a bigger butt with cardio, you have to choose the right workouts. With cardio’s ability to blast calories, it can easily decrease the size of your backside if you’re not strategic.

But by selecting workouts that build your glute muscles and following a muscle-friendly diet, you can add shape to your rear and improve your overall fitness.

Below are some Cardio Tips that Gives Women Bigger Booty:

Stair Climbing For Bigger Booty

Stair climbing is so effective at building muscle that it can be used as both a cardio and a strength workout. Because the action forces you to push upward through your heel to your glutes, stair climbing builds muscles throughout your lower body. Bodybuilding.com recommends climbing six to 12 flights of stairs for one set and resting for two to three minutes after each. Depending on your fitness level, you can complete anywhere from four to 12 sets during a workout. If you don’t have access to multiple flights of stairs, use a stair machine at your gym for similar results.

Elliptical Training For Big Booty

Elliptical machines can help you build a bigger butt by providing options for steep inclines that work your glutes. At high settings, elliptical machines stimulate the motions of stair-climbers and activate your glutes more flat-surface workouts. Increase the resistance along with the incline for an even more effective butt-building cardio workout.

Interval Training For Big Booty

Interval training is another powerful option for booty-boosting cardio. By breaking up your cardio workout into chunks of high-intensity sprints followed by slower recovery periods, you build muscle while burning fat. Choose your favorite cardio machine or workout and outline a plan for allotted time. Designated at least three multiminute periods for high-intensity work with one-to three-minute recovery periods after.

For Bigger Booty Try Hill-Running

‘Running Times’ likens hill running to doing hundreds of single-leg squats in a row. It actively engages your glutes in ways that flat-surface running doesn’t. By running hills or increasing the incline of your treadmill you build stronger glutes while also burning more calories than running on an even plane. The result will be decreased fat and increased muscle mass for sexy curves.

These exercises give you a good foundation for shaping your butt and making your booty bigger as well. Simply stay consistent and really feel your glutes burn after each workout. Muscle building is based on progressive overload, so you need to keep it challenging!

4 Exercises That Can Make Your Butt Rounder

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June 3, 2020

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4 Exercises That Can Make Your Butt Rounder

Like you know, your butt muscles-also known as the gluteus maximus, gluteus minimus and gluteus medius-are often the strongest muscles in your body. Unfortunately, these deep muscles are sometimes obscured under layers of fat. If you want your butt to appear rounder you can sculpt your muscles with exercise, trim down and tone with cardio, reduce fat and build muscle with a healthy diet, and choose the best clothes to showcase your shape. With a little dedication and few smart choices, your butt can look great!

Here are 4 Sculpting Butt Exercises For Women:

Do Squats With Arabesques For Rounder Butt

The squat borrows the second part of the move from ballet, firming both your butt and hamstrings to give your booty a lift. Do a squat, and as you rise, lift one leg straight back and up as you bring your hands forward. Transfer all yor body weight to your other leg so that you can balance. Lower your leg and return to a squat. Repeat 15 times on each side.

For Rounder Butt, Perform a Basic Squat

This squat is the basic building block for lower body exercises, and this move can do wonders for your backside. Stand with your feet hip width apart, keeping your body weight in your heels. Squat down as if you are sitting in a chair, and then rise to a standing position. This particular exercise can take a 4-5 weeks consistent training to see results.

Perform Standard Lunges to get Round Butt

Lunges tone the fronts and back of your legs, as well as your booty and hips. Stand with your feet hip width apart. Step 1 leg forward 2 to 3 feet and bend both knees at once, Lower your back knee toward the floor while keeping your front knee centered directly above your ankle. Repeat the exercise for 30 seconds, rest and repeat a set with the opposite leg. Pause for 2 seconds or do 2 small pulses, then rise back to standing.

Do Bridges For Round Butt

Bridges work well to tone and sculpt your booty. Lie on your back on top of a yoga mat, with your feet on the floor about hip distance apart. Keeping your head, neck, and shoulders on the ground, lift your hips toward the sky. Flex your core muscles and maintain a straight line from your knees to your chest. Hold this for 3 seconds, then lower your hips. Repeat this 10 times for maximum result.

4 Ways Women Can Loose Weight and to Get Flat Abs

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May 29, 2020

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4 Ways Women Can Loose Weight and to Get Flat Abs

A healthy diet and exercise may be the key strategies when it comes to shedding those extra pounds, but there are many other factors that can affect your efforts to get that perfectly toned body and flat abs. A number of studies have shown that your daily lifestyle, from sleep quality to stress levels, can have a significant impact on your metabolism, hunger, weight and belly fat. Many women, particularly moms, trying to slim down quickly and feel more confident are struggling to find balance in the chaos of everyday life. As we know, a balanced world is a better world. The good news is that simple changes to your daily routine can help you loose weight without dieting or sweating it out at the gym.

Below are 4 Weight Loss Strategies For women who want Flat abs

Gaining Flat Abs with Breakfast

Scientists have found that people who eat their morning meal on a regular basis are more likely to drop pounds and maintain weight loss. A healthy breakfast can also help you make healthier choices later in the day. So, no matter how busy you are, you must make time for breakfast if you want to get leaner and fitter.

Fibre Intake Aides in Flat Abs

One of the best strategies to slim down and get rid of belly fat is to add more fibre to your diet. Increasing intake to dietary fibre is linked to reduced calorie consumption and improved weight loss. This is due to the fact that fibre can help slow the emptying of the stomach and keep you feeling full for longer.

Flat Abs Can be Gained Through Walking

Exercise is extremely important for weight loss and good health. It revs up your metabolism, or how many calories you burn in a day. Even if you find it difficult to squeeze exercise into your busy schedule, there are many tricks to keep you stay active and be fit. For instance, regular brisk walking can help you maintain a healthy weight, improve your mood, prevent or manage certain conditions such as heart disease, high blood pressure, and diabetes. Make sure you get your body moving everyday not just for weight loss but also for your health and well-being.

Drinking Enough Water Helps one Get a Flat Abs

This could be the most effective way to lose weight and improve health with minimal effort. Studies show that drinking enough water can help you burn more calories. In fact, it is claimed that drinking water before a meal may increase loss and decrease your calorie intake.

4 Standard Flat Belly Tricks For Women

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May 28, 2020

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It’s a common knowledge that most people have experienced the feeling of being bloated at some point in their lives. However, for some it can be a recurring problem, leading to frequent discomfort and embarrassment. To help beat bloating and get the flat stomach you’ve dreamed of, check out these tricks that can give you a fat belly.

Below are 4 Tricks that can Give a you Flat Belly:

To Have a Flat belly, Take a Probiotic

A healthy gut is packed with good bacteria which help to break down food and prevent yeast overgrowth. However, due to factors such as stress and medication the levels of good bacteria all round your body can decrease. Ehen this happens, digestion and your yeast levels in the gut are affected, both of which can lead to bloating. To rectify this, try taking a probiotic supplement. Probiotics can restore your natural balance by reducing the amount of bad bacteria and decreasing the bloating caused by such bacteria. Probiotics can also be found in some yogurts, although dairy can be a cause of bloating for some and so supplements may be more appropriate option.

To Have Flat Belly, Keep a Food Diary

If you tend to get bloated following meals or find that you bloat randomly quite frequently, it could be a sign that you are suffering from a food intolerance. Although the effectiveness of such tests may be questionable, it is worth checking if you suffer with a food allergy to establish any for bloating. Suffering with recurrent bloating is annoying and if your diet is the cause of such discomfort, eliminating and finding food alternatives can solve your problem to the belly bulge.

To Get Flat Belly Try to Give Your Digestive System a Helping Hand

If you regularly feel bloated after meals, it may be that you naturally have low levels of certain enzymes needed for the breakdown of foods are being digested properly resulting in gas. To rectify this, try supplementing your meals with natural enzymes such as papain, bromelain or lactase which can help the digestive system break down certain foods that your body may be having difficulty with.

To Have Your Dream Flat Belly, Avoid Gas-Inducing Foods

The leading cause of bloating is excess gas, caused by numerous foods, and so it is best try to limit your intake of gas-inducing food such as cabbage, sprouts, baens and grains. You shouldn’t cut out vegetables entirely as they are highly nutritious and provide many benefits instead gradually introduce them to your diet, allowing your body to adjust to high-fiber foods such as these.

4 Approved Ways To Get a Flat Stomach

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May 26, 2020

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It is the desire of every woman to have a flat stomach. Many people with excess body weight carry fat around their midsection. This fat is a risk factor for many different health conditions, including heart disease and the type 2 diabetes. As we know, fat around the belly can be challenging to lose. Even with diet and exercise, it can often be the last part of the body to slim down. However, there are many methods that a person can use to both reduce overall fat and tone the abdomen.

Underneath are 4 techniques That may Help People Get a Flat Stomach:

Add Cardio to Get Flat Stomach

Cardiovascular or aerobic exercises are an excellent way for a person to burn calories and improve their heart health. Many cardio exercise are effective in trimming and strengthening a person’s midsection. Some examples include running, walking, and swimming. Research has shown that moderate-to-vigorous aerobic exercise can reduce fat in overweight people, even without a reduction in calorie intake.

Limit Refined Carbs to Attain Flat Stomach

Carbohydrates are a source of energy for the body, but not all carbs are equally healthful. The body transforms certain carbs, such as white bread and white pasta, into glucose. When a person consumes more glucose than is necessary, the body stores the excess as fat. A person looking to reduce the amount of fat around their consumption of refined carbs . As carbs are essential for energy, people should still eat healthful, whole-grain verities.

Add Resistance Training To Get Flat Stomach

Doing resistance training can help ensure that a person who is cutting calories does not lose muscle mass. Developing muscle mass can help the body burn more calories while at rest. Common types of resistance training including weightlifting and doing exercises that use body weight, such as squats and lunges. People can do resistance training by itself or in conjunction with cardio. The results of a study in obese adolescents suggest that combining both resistance and cardio training is an effective way to reduce body fat.

Drink Enough Water to Aid Flat Stomach

People can minimize water retention and bloating, both of which can make a person’s stomach look larger, by drinking plenty of water. Drinking a glass of water before a meal could also fill up the stomach and help with portion control during the meal. People can drink plain water or infuse it with citrus fruits, cucumber, or berries to add flavor. Drinking herbal teas is another excellent way to stay hydrated.

By and large, there are many ways in which a person can get a flat stomach. Adding extra exercise to the daily routine, increasing fiber intake, and sleeping more can all help slim a person’s waistline. Before starting a new exercise regimen, people should speak to a Doctor about any health concerns.

3 Tips On How To Use Waist-beads For Weight Control

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May 20, 2020

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3 Tips On How To Use Waist-beads For Weight Control

Waist-beads are excellent tool for women to feel more feminine and beautiful. These beautiful gemstone waist-beads are usually handmade and customized. The tradition of wearing beads is an age-old one. They have been worn for varying reasons by royalty for body adornment, deification and decoration. The wearing of beads on the waist was made popular by west African, specifically the Ghanaians and Nigerians. Over time, the culture of the use of beads has been associated with both spiritual and material reasons. In some parts of Africa, the beads are anointed in oils. This practice aid in sensory pleasure for men. Some beads are adorned with bells, which is a signal to let the man know that the woman wants to engage in sexual intercourse. The Yorubas’ have a revered usage attached to waist-beads. It is also worn as a form of birth control, as a way of preventing obesity or also for their, healing and therapeutic powers.

Below are few things to remember when using waist-beads for weight control:

Know The Position of Your Waist-beads

It’s important to know where your waist-beads are sitting. If you want to use them for weight and waist control be sure to position them around your stomach and not just on top of your hips. They may look sexy on your hips, but they are doing nothing for your weight control. It’s also important to take them off at night.

Know the Feeling of Your Waist-beads

They’re waist-beads so enjoy them. Utilizing your waist beads as a fun tool to attract/tease your lover is great exercise for your mid-section (think belly dance moves). Also throughout the day, don’t be afraid to contract and expand your stomach to work your stomach muscles. A good method for those who sit most of the day is to sit straight up and tighten your waist for a total of 5 minutes, then relax for two. Do this 4 times then repeat the whole exercise at least 3 times a day.

Always Know When to Eat

Even though you may feel that tight fit of your waist-beads on days that you are heavier, it’s important to not stop eating all together-just change what you’re eating. When those waist beads tighten be sure to eat foods that will help flush our your kidneys and help you go to the bathroom on a regular basis (carrots, celery, juice blend). That will help get rid of the excess weight you may feel around your waist. Also, stay away from salty away from salty foods when that happens because that will store up more water weight than you need.

4 Important Benefits Of Waist Beads

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May 19, 2020

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A majority of foreigners may view wearing waist beads as a way to beautify the body or, to represent one’s culture. However, the truth is that the benefits of waist beads are much more than that. The woman of Ghanaian descendent often wear waist beads for several reasons, and they tend to wear the ornaments in layers for garnering more of its benefits.

Below are 4 Benefits of Waist Beads

Waist Beads are used For Sexual Attraction

A majority of African women wear waist beads as a way to show their sexual desire towards their lovers. The beads make an attractive ornament for the body, and men love strumming with the beadings to show their love and desire for their women. Due to the aphrodisiac nature of the waist beads, the young girls were forbidden from wearing the waist beads. The waist beads play an important role in boosting the sexual desire of a man, and they would find a woman with their waist laced with beaded strings immensely beautiful and attractive.

Waist Beads Help With weight Loss

The waist beads are designed to help with controlling weight gain in a woman. The beadwork as trackers for your waist and hips area, and it keeps track of what area of your body has gained weight or, where it lost some weight. African women have been using waist beads for weight loss for several centuries for shipping up their bodies. It has been proven that the use of wearing Ghana waist beads has helped women with losing weight without much effort. Also, the beads are also used to determine whether a woman is pregnant or, for how long she has been pregnant. If a woman loses weight, the waist bead will fall below her hips. Or, if she has gained weight then, the waist beads would become tighter.

Waist Beads Are Use For Celebrating Heritage

The African women are boastful of their heritage and background, and they are not afraid to wear beads to express their respect and tribute for their culture. The beads add glamorous touch to the woman’s body and they often tell their daughters the importance of wearing waist beads.

Waist beads are Trendy

The waist beads are truly representative of the African/Ghanaian culture; however, they have become trendy all around the world. The women swear by the aphrodisiac nature of the waist beads, and they wear it as a tool to seduce their lovers. They are also selective of the colours of their beadings for certain reasons.