Fat Loss 

#health #exercise #vegetarian #vegan #workout #weights #wallsit #pushups #legs #…

#health #exercise #vegetarian #vegan #workout #weights #wallsit #pushups #legs #quads #squats #thighs #innerthigh #lovehandles #calves #triceps #biceps #forearms #doublechin #chest #pecks #abs #abdominals #healthy #detox #weightloss #hips Source by star2288

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Fat Loss 

Do you want to decrease your abdominal fat? Then, you are at the right place; we…

Do you want to decrease your abdominal fat? Then, you are at the right place; we are here to help you. Nowadays, who does not wants a fit as well as slim body? Everyone loves to fit into the slim jeans and for this it is very necessary to burn 500-600 calories every day as well as consumption of right kind of food to reduce the abdominal fat. Most of the people find it very difficult to lose abdominal fat and therefore, today in this article we are telling you…

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Dr. Heimlich, Creator of Antichoking Technique, Dies at 96; Here's How to Do the Move

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You've seen choking scenes performed to dramatic effect in practically every sitcom. But the reality is no joke. According to a report by the National Safety Council, choking is the fourth most common cause of "unintentional injury death" in the United States; statistics show it killed nearly 4,900 people in 2013.

The number of deaths would be even higher, however, if it weren't for the Heimlich maneuver, the standard antichoking technique that involves sharp abdominal thrusts to force air from the lungs into the windpipe, to dislodge an obstruction.

Henry J. Heimlich, MD—the thoracic surgeon who developed this groundbreaking and life-saving procedure back in 1974— died on Saturday, a week after he suffered a heart attack. He was 96 years old. 

The New York Times reports that just eight months before his death, Dr. Heimlich used his namesake maneuver on an 87-year-old woman who began choking at his table in their senior residence in Cincinnati; the famous technique forced a piece of meat and and a little bone out of her airway so she could breathe again.

If you ever find yourself in a similar situation, do your best to stay calm, and remember these instructions from the American Red Cross. They are meant for conscious choking victims over the age of one.

RELATED: 5 Times You Really, Seriously Need to Go to the ER

If the person is coughing, encourage them to keep coughing

Coughing is a good sign—it means they can still breathe. And the act of coughing may help dislodge whatever is stuck in their throat. But if they're not making any noise and can’t breathe, ask, "Are you choking?" Assure the person you know what to do. 

Get help

Send a bystander to call 9-1-1.

Give five back blows

The Red Cross recommends this step before starting the abdominal thrusts: Have the person bend forward and hit them on the back between the shoulder blades five times with the heel of your hand. 

Do five abdominal thrusts

Make a fist with one hand and place the “thumbside” just above the person's belly button. Grab your fist with your other hand and give five quick thrusts.

Repeat the back blows and abdominal thrusts

Continue performing five back blows, followed by five abdominal thrusts, until the object comes out or the person starts to cough. If the person loses consciousness, however, lower them to the ground and begin CPR.

 

To become more familiar with the Heimlich maneuver, and brush up on CPR, it's a good idea to take a first aid course. You can look up classes in your area at RedCross.org.

Also check out http://healthywithjodi.com

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The fit lifestyle with Cassey Ho

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Tired of starting a diet every summer of every other Monday? We chat to blogger Cassey Ho about how she stays fit and healthy all year round. Take note.

Aim for balance with food: I allow myself a YOLO (you only live once) meal once or twice a week. But the rest of the time I eat clean, enjoying lots of plant foods, fresh produce, grass-fed meats, wholegrains and unsweetened beverages. I try to eat carbs, protein and healthy fats at every meal to keep me full and energised. The one thing I minimise is dairy – it makes my skin break out. I also avoid foods high in sodium, saturated or unhealthy fats, chemicals and preservatives, additives and colours.

Lose the rules: Going on diets or strict meal plans just doesn’t work for me. I always crave the foods I’m missing out on, and once that ‘diet’ is over, I want to binge on the foods I was restricting. Over time, I’ve learned to eat in a balanced way – that way I no longer have crazy cravings for junk food that cause me to binge and feel guilty.

Avoid extremes: When I was prepping for my bikini competition several years ago, I was put on this crazy diet of only eating about 1000-to-1200 calories (around 4, 200kJ) a day while I was working out for four hours a day! As a result I felt tired, irritable, angry and frustrated. My mind was foggy and I couldn’t concentrate. I was labelling food as ‘good’ and ‘bad’ and felt like I was trapped in food jail. For eight to 10 weeks I endured this crazy plan. I did the bikini competition with my new, lean body, and then I decided to go back to ‘normal-healthy’. But when I tried to introduce a variety of foods back into my diet, like brown rice, quinoa and different types of protein, my body did not like that at all. It acted like a sponge, soaking everything up. 

For the next three years, I gradually gained weight. And there was nothing I could do to stop it. During this time, I was still working out really hard for about one hour a day, but my body just didn’t respond. It rebelled. It was seriously frustrating because in my mind, I was doing everything right. Diet and exercise should equal weight loss or at least weight maintenance. But because of the damage and stress that I put my body under during that bikini prep, my hormones became unbalanced and I am still getting back to normal.

Aim for more sleep and less stress: I learned a lot from my bikini comp experience. Cortisol, the stress hormone, increases when you significantly lower your kilojoules, over-exercise and/or don’t have enough sleep. And cortisol plays a role in increasing abdominal fat, more specifically, lower-belly fat. This stress also decreases leptin, the hormone that controls your appetite. So you feel extra hungry all the time and it’s likely that you may crave those carbs and high-fat foods. That’s exactly what happened to me. Getting enough sleep, eating sufficient kilojoules and taking time to de-stress and relax are really important for your waistline and wellbeing.

Treat yourself: When you deprive yourself of cake or ice-cream, you start to think about them all the time and that leads to bingeing. Instead, I allow myself treats – in moderation. And because I know I can have them from time to time, I don’t crave them or eat more of them than I should.

Focus on health, not weight: I rarely step on the scales anymore because I know that my weight does not tell me how strong or fast I am. When I’m at my healthiest, I can tell by how I feel. When I am consistent with my diet and workouts, I am happy, motivated and energised. When I start to feel sluggish and drained, I know that my eating habits may be off and my workouts aren’t as routine – so I address that.

Use the seasons: What I love about the changing seasons is that they allow me to prepare myself for fresh beginnings four times a year. So with each season I see a chance to refocus and find a new rhythm and routine to optimise my health goals. I also try to rediscover delicious seasonal flavours to keep my clean-eating habits on track.

Keep exercise simple: You don’t need big shiny equipment to work out. Simply walking or taking the stairs can help you lose weight and maintain a healthy body. There are also endless exercises you can perform at home to sculpt your best body. For my POP Pilates exercise I just use a yoga mat to cushion my body against the floor. Then all the exercises use my own body weight to stay fit. If you’re not enjoying your exercise routine, try something else. Exercise should never be a chore – it should be something you always look forward to and then you don’t want to skip it. You shouldn’t have to work for hours a day to enjoy results. When I started combining HIIT with POP Pilates in my new PIIT (Pilates intense interval training) program my body strengthened and increased endurance like never before – and it’s only 28 minutes a day!

Head over to Cassey Ho’s Instagram for more!

 

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15-minute ab workout

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Want a strong core? Add this high-energy workout to your workouts and boost fat loss, muscle gain and strength.

All you need is 15 minutes two to three times a week and a medicine ball.

 

Words/workout: Sam Ly (pictured) 

Photography: Jamie Watling 

1. Straight-arm plank

Lie on a flat surface. Position hands directly under shoulders and legs, shoulder-width apart. Stay on the balls of toes and push the body off the ground into a push-up position. Keep head forward and spine neutral as you contract the core, keeping stomach tight, and hold for 30 seconds. 

 

samly-abs-plank.jpg

 

2. Mountain climbers

For the next 30 seconds, incorporate spider mountain climbers, alternating movements on each side with the knee to elbow, back into the straight-arm plank for a total of one minute. Rest for 30 seconds and repeat 3 times.

samly-abs-mountainclimbers.jpg

 

 

 

 

 

3. Medicine ball crunches

 

 

Start with feet on the floor at a 90-degree angle. Lean back onto tailbone and lift feet off the floor at 45 degrees. Hold a 4 kg medicine ball at your chest. With knees bent and toes pointed upwards, extend arms with the medicine ball while bringing the knees towards the chest. Keeping the abdominal muscles contracted, bring the medicine ball back to chest and extend the legs without letting your feet touch the ground. Stay in that position and preform a Russian twist with the medicine ball for weighted resistance. Twist core with medicine ball from side to side. Keep legs as steady as possible while twisting without touching the floor. Do this as one motion for one minute, rest for 30 seconds, repeat 3 times. 

 

samly-abs-medballcrunch1.jpg

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4. High knees

 

Standing on a flat surface with feet hip-width apart, comfortably jump on one foot, lifting your knees as high as possible. Let arms flow with the motion of the opposite knee. Alternate legs for one minute at maximum speed and drop to the floor into the straight-arm plank. Perform spider mountain climbers for one minute, alternating movements on each side with the knee to elbow, back into the straight-arm plank. Rest for 30 seconds and repeat 3 times.

samly-abs-highknees.jpg

NEXT: Build strong abs with these Pilates moves. 

 

 

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Home gym under $100

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Don’t want to spend your hard earned cash on a gym membership? Here’s the equipment you need for a home gym all for under $100. 

 

Suspension straps for toning and fat loss 

“Suspension straps are easily one of the most versatile and popular apparatuses on the market,” says elite trainer of over 15 years Matthew Strickland.

“They can be used to isolate particular muscle groups, or as a full-body compound or high-intensity workout.”

 

Plyometric box for cardio, toning and fat loss

Plyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals.

Kettlebell for toning and fat loss

“With proper technique, kettlebells can be used to train your entire body for both toning and fat-burning goals,” says Strickland. 

Compound movements such as the kettlebell swing, in which the centre of gravity shifts, work the entire body while moves native to dumbbell workouts often isolate one or two muscle groups.

Resistance bands for activation, recovery and toning

Also known as physio bands or Thera-Bands, resistance bands are often used to improve flexibility or for rehabilitative purposes.

“Resistance bands are great for rehabilitation from injury as they don’t load the spine or put pressure on the joints to the same extent as heavy weights,” says Strickland.

“When added to your stretching routine, they can allow you to reach a deeper stretch than you might otherwise be able to achieve, aiding recovery and improving flexibility.”

Foam roller for activation, recovery and toning

“While foam rollers are often thought as being exclusively a recovery tool for massaging sore muscles, I’ve often also used them as a rehabilitation tool with my clients,” says Strickland.

“By rolling out the outer thighs or glutes with your feet elevated off the floor, your core is forced to engage and you can actually get quite a solid, yet low-impact, abdominal workout.”

Swiss ball for toning

“Gym balls can be used for an endless number of exercises that work the entire body,” says Strickland. “They are actually popular among athletes as they can target the muscle groups specific to the athletes’ performance.

For specific exercises to promote toning, fat loss and card get your hands on the July 2016 issue of Women’s Health and Fitness Magazine.

 

 

 

 

 

 

 

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Bar pull-ups: tips and perks

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Increase your back strength with bar pull-ups. Here’s how to get it right.

A strong back is integral to a strong, high functioning, lean body, and pull-ups are like a laser pointer for your flip side. They’re also bloody tough.

“Pull-ups are one of the toughest bodyweight exercises you can do and they do take a long time to master,” says  PT and founder of business KE Fitness Kris Etheridge.

Yet beginners who withstand the burn will witness rapid gains. “You’re going to have to be patient, but you should be improving in strength each week when you first start out.” Etheridge advises strengthening your biceps and upper back using the assisted pull-up/chin-up machine, lat pull-down machine and seated row machine. “If you don’t have access to these machines, a great way to work on your chin-ups or pull-ups is to loop a large power band (a thick circular rubber band) over a chin-up bar and put one of your feet in it,” Etheridge says. “This will help lift some of your body weight. As you get better, you can change to lighter bands until you’re achieving this all on your own.” When performing pull-ups, remember to use your lats (the broadest muscle on your back) and not just your arms.

Perks: “Pull-ups target the upper back, particularly the lats, and also work the biceps and abdominals,” Etheridge says. Not only will pull-ups become easier the more you practise due to the increased muscle you’re producing in conjunction with a loss of body fat, but these will also help for advancing in other exercises. “Having a strong upper back will allow you to progress to more challenging exercises like Olympic lifting,” Etheridge says. 

Injury insurance:  If you’re overweight, be careful not to overdo this exercise at the start, as pull-ups are very demanding. Generally speaking, the bigger you are, the more difficult you will find pull-ups as you have more weight to lift. There’s a reason most rock climbers are lean after all! If you have shoulder, upper back or neck injuries, ask a professional if pull-ups are an appropriate exercise for your needs. 

Pull-up challenge

Instructions: Emphasising the correct technique, INCLUDE PULL-UPS IN YOUR WORKOUT TWO TO THREE TIMES PER WEEK.

Week one–two – Using the heavy power band, perform two sets of 15 reps. 

Week three–four – Change to the moderate strength resistance band, and perform three sets of eight reps. 

Week five – Reduce the resistance to the light band and perform four sets of three reps. 

Week six – Perform three sets of three reps of negative pull-ups. Here you’re avoiding the pulling up phase and just doing the lowering movement without a band to help. It should take you three to five seconds to lower, and the slower, the better!  

Once you can perform the above comfortably, you’re ready to try the real thing!

Looking for more upper body workouts? Try this toning upper body workout. 

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What to Do If You Spot Blood in Your Poop

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Q: I've been noticing blood in my poop. Should I be concerned?

I don't want to alarm you, but you should have this checked out ASAP. How much blood have you been noticing, and what color? And is it mixed in with the stool or on top? These are details that will help your doctor pinpoint where the bleeding is coming from. If you spot bright red or maroon blood on the surface, you may have an anal fissure (a tiny tear), which can happen from passing large or hard stools. While they can be painful, the cuts are typically nothing to worry about and heal on their own within a few weeks. Anal fissures that don't get better within six weeks may require medicine or surgery—but that's pretty rare.

RELATED: Can't Poop? Here's Everything You Should Know About Constipation

Blood on your poop, or bleeding during or between bathroom runs, could also be a sign of hemorrhoids, which are swollen veins in your anus or rectum. You can develop them from a variety of causes, including straining when you go, constipation, or pregnancy, when there's extra pressure on the veins. Often hemorrhoids can be made less troublesome with dietary tweaks, like drinking plenty of water and adding fiber to help soften stools. In the meantime, your doc may suggest using an over-the-counter hydrocortisone cream to help with the swelling and itchiness.

However, red or darker blood in the toilet or mixed in with the poop might indicate something more serious, such as colon cancer or inflammatory bowel disease (IBD). The most common types of IBD are Crohn's disease, which involves inflammation anywhere in your digestive tract, and ulcerative colitis (UC), in which the inflammation specifically affects the lining of the colon and rectum. IBD can also cause abdominal pain, fever, and weight loss when it flares up. Mild IBD symptoms can often be controlled by medication, combined with avoiding certain foods (including fatty and high-fiber kinds, as well as dairy), eating smaller and more frequent meals, drinking plenty of water, and exercising. In extreme cases, surgery or additional medications may be required.

RELATED: 15 Healthy-Eating Tips for Crohn's Disease

Those with Crohn's disease and UC are also at higher risk of developing colon cancer, which is why it's important to bring up any blood in your number two with your doctor to figure out the reason behind it and start treating it as quickly as possible.

Health’s medical editor, Roshini Rajapaksa, MD, is assistant professor of medicine at the NYU School of Medicine.

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Lower body workout

 

Get ready to work up a sweat with this lower body and leg toning workout by fitness trainer Nikki Fodgen-Moore.

Nikki-Fodgen-Moore- Women's Health and Fitness magazine

For an express 15 minute session go max out on each exercise for 50 seconds, then rest for 10.

Step-Ups

nikki-leg-workout-lower-body-step-ups - Women's Health and Fitness magazine

Perk:
The move combines the action of the lunge with stepping upward, like climbing stairs, to really target your butt and upper hamstrings. All you need for the move is a short bench, sturdy chair, or solid coffee table to step onto. Benches or plyo boxes and outdoor stairs are often the right height, but a dining room chair can work too for an at-home strength-training session.

Work:
1. To start, place your entire left foot onto the bench or chair. Press through your left heel as you step onto the bench, bringing your right foot to meet your left so you are standing on the bench.
2. Return to the starting position by stepping down with the left foot, then the right so both feet are on the floor.
3. Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your right foot. Do three sets.

Words: Nikki Fodgen-Moore; Photography: Keith Hamlyn; Wardrobe: Newton Running, Lululemon.

NEXT >> Jump squats/ Squats

 

Jump Squats/Squats

nikki-leg-workout-lower-body-jump-squats - Women's Health and Fitness magazine

Perk:
A full-body exercise that requires no equipment and can be performed anywhere. It is great to get the heart pumping and also strengthens the legs and glutes.

Work:
1. Stand with the feet shoulder-width apart.
2. Squat down as if you were performing a normal squat.
3. Engage your core and jump in the air explosively.
4. On landing, lower body back into the squat position – that is one rep
5. Be careful to land with control and if there is any pain in knees, stop immediately.

 

NEXT >> Lunges

 

Lunges

nikki-leg-workout-lower-body-lunges - Women's Health and Fitness magazine

Perk:
Shapely, toned legs and backside.
If you’re planning on incorporating lunges into your routine, however, make sure you’re not doing more harm than good. Check your form. It’s important to do lunges properly so you don’t put unwanted strain on your joints.

Work:
Here’s how to do your lunges
1. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you’re not looking down). Always engage your core.
2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far or over your foot.
3.  Make sure your other knee doesn’t touch the floor.
4. Keep the weight in your heels as you push back up to the starting position.

Challenge your muscles:
Modify your lunge workouts in many different ways in order to work different muscles. For example, reverse lunges (stepping back instead of forward) or do a bicep curl with dumbbells while you lunge to work your upper body while you strengthen your legs.
» A walking forward lunge workout to further challenge your balance.
» Change it up with side lunges so you can work your lower body muscles in a different way than you normally do.

Injury prevention:
Even though lunges are one of the best ways to work your lower body, some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, take smaller steps as you lunge. Remember to listen to your body and go for form over reps.

NEXT >> Burpees

 

 

Burpees

 

Perk:
They boost strength and endurance, which will help with everyday activities; and physical training. Among the muscles they work are deltoids, biceps, triceps, pectoralis major, obliques, abdominals, quadriceps, gluteus maximus, hamstrings and gastrocnemius (calf). Seriously, these work.

Work:
1. Stand with your feet hip-width apart and your arms down by your side.
2. Lower into a squat position with your hands flat on the floor in front of you.
3. Kick your legs backwards into a press-up position and lower your chest to the floor.
4. Push your chest back up to the press-up position and thrust both feet forward so you are back in the squat position.
5. Jump up and raise both hands over your head and repeat!

 

NEXT >> 22 exercises for a Brazilian butt, this way.

 

 

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