How to Flatten Your Abs!

When it comes to losing weight and getting trim, the so-called Holy Grail for most individuals is getting flat abs. Specifically, they’re called six-pack abs – abs that you can shred cheese on. There are dozens of companies that offer medications, gels, food, and exercise equipment that is specifically designed and marketed to help you achieve six-pack abs.

If you’re one of the millions that have bought something from one of these companies, or you do hundreds of crunches a day and have seen no major results – we might have the answer for you.

Ab exercises are not enough!

If you’ve been working out for a while, you probably have discovered that crunches alone are not enough to flatten your abs. It is important to work on your abs, but if they are covered by a layer of fat you’ll never see them show up. Some may not know this, but “spot reducing” doesn’t work. This means that you can’t concentrate on one part of your body and expect to see results from that work alone. Your body is not designed to be “forced” to lose weight in a specific area by exercising that area – what you should be doing is focusing on losing body fat as a whole and gaining/toning muscle.

Change Your Diet:

The first thing to do to lose body fat is to change your diet. You can always decrease calories by participating in daily activities like walking, climbing stairs, etc., but unless you consume less calories – you’ll never shed the pounds.

Eat frequently:

 You may be thinking, what? But it’s true. Eating several small meals throughout your day will boost your metabolism, which helps your burn more calories. Meal replacements like protein bars should be used as snacks between meals instead of traditional calorie heavy snacks.

Eat less calories:

 Cookies are great, but they’re not so great for six-pack abs.

Drink more water:

Cleanses your body and can make your body feel full.

Setting up an ab workout routine:

Once you’ve completed the first step of lowering the amount of calories you consume, you need to begin working out. As mentioned above, diet without exercise can and will lead to weight loss – but it will only go so far. You must implement exercise into your daily life to see long-term, permanent results with weight loss. Your ab workout routine should include:

·     Weight training that focuses on all of your muscle groups, not just abs. Do this 2 or 3 days a week, in days that are not back to back. You must give your muscles time to rest.

·     Perform 30 to 45 minutes of cardio 3-5 days a week. You can substitute regular cardio with any intense recreational activity, like football, soccer, or basketball.

·     Stretch before and after your workouts for flexibility and relaxation. Also, warm up before each workout that you do (simple stretching and exercises). Remember to do cool-downs, which means gradually decreasing in your intensity until you stop.

Are ab exercises still necessary?

Reading this, you’ve discovered that ab exercises aren’t going to be a dominant factor in reducing the amount of fat around your body. Should you still do them? The answer is both yes, as well as no. You do want to work your abs (as well as your entire body), but not necessarily with the usual crunches and sit-ups that you might be doing now.

To have a maximum impact on your abs, switch it up and get more creative. Invest in an exercise ball, use a hoola hoop, or go salsa dancing. Move around your mid-section a lot more and you’ll not only have fun, but get tighter and better looking abs.

Health tip # 44

 Don’t eat carbohydrates for at least an hour after exercise. This will force your body to break down body fat, rather than using the food you ingest. Stick to fruit and fluids during that hour, but avoid beer. 

Health tip # 43


Garlic, onions, spring onions and leeks all contain stuff that’s good for you. A study at the Child’s Health Institute in Cape Town found that eating raw garlic helped fight serious childhood infections. Heat destroys these properties, so eat yours raw, wash it down with fruit juice or, if you’re a sissy, have it in tablet form.

Health tip # 41


Enjoy plenty of whole grains, fruits and vegetables. Surveys show most people don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

Health tip # 39


Lactose intolerant people may be primed to avoid milk, sparing themselves uncomfortable symptoms of bloating, gas or stomach cramps.

Consumed – Hunger is the Best Seasoning

You were born knowing exactly how much to eat. Hunger is your body’s way of telling you that you need fuel. By reconnecting with your instinctive signals, you can reach and maintain a healthier weight without restrictive dieting and obsessing over every bite of food you put in your mouth.

Perhaps you’ve ignored hunger for so long that you’ve forgotten how to recognize it. Maybe you even blame hunger for your weight problem and see it as the enemy. Perhaps you confuse hunger with all the other reasons you eat, like mealtime, boredom, stress or tasty food.

At the same time, you may have learned to ignore the feeling of satisfaction so you eat until you’re stuffed and very uncomfortable. Perhaps you “clean your plate,” “never waste food,” and “eat all your dinner if you want dessert,” instead of stopping when you’ve had enough. And you’ll perpetuate this cycle if you teach your children the same things.

Hunger is your instinctive guide to effortless (well almost) weight management

Reconnecting with your hunger signals helps you reach a healthier weight. Here’s how:
• You’ll eat less food when you’re eating to satisfy physical hunger than if you eat to satisfy other needs. Think about it. If you aren’t hungry when you start eating, how do you know when to stop? When the food is gone of course!

• You’re more likely to choose foods that nourish you. If you aren’t hungry but you’re eating because you are sad, mad or glad, what kinds of foods do you want? That’s when you’re more likely to want chocolate, cookies, chips, or other snacks and comfort foods.

• Food actually tastes better when you’re physically hungry. Hunger really is the best seasoning—so you eat less but enjoy it more.

• You’ll feel more satisfied because food is great for reducing hunger but not so great for reducing boredom, stress or other triggers.

• You’ll notice you’re hungry before you get too hungry and decreases overeating!

Trust Your Gut Instincts

To break out of the pattern of eating on autopilot, get in the habit of asking yourself, “Am I hungry?” every time you feel like eating. This simple but powerful question will help you recognize the difference between an urge to eat caused by the physical need for food from an urge to eat caused by head hunger.

Look for symptoms like hunger pangs, gnawing, growling, emptiness, low energy, shakiness, or headache. Notice that hunger is physical. It’s not a craving, a thought or a temptation. By focusing on hunger as your guide, you can become your own internal expert about when, what and how much to eat.

Food for Thought

• What specific signs of hunger do you usually have?

• What other thoughts and feelings do you confuse with hunger at times?

• What else could you do besides eat when you feel like eating even though you’re not hungry?

Health tip # 38


Shin splints are a common overuse injury that causes pain and soreness in the large bone in the lower leg.

Health tip # 33


Eat More Protein - Protein stimulates the major brain chemical dopamine which keeps us alert, try chicken or tuna salads for lunch.

Health tip # 32

Every1 would hav toned body,if fitness came in a bottle but it doesnt come.Still u can SWEAT IT OUT & have a great body

Four Missing Moves that every woman should be doing for a better workout.

If you’ve been pumping iron at the gym with little to no results, it may because you are omitting some very important moves from your workout. I don’t mean dance moves, although dancing is a great form of cardio exercise, I mean THESE moves:

1. High-intensity Training: Coasting along, singing a song on the elliptical trainer isn’t going to melt the pounds away as quickly as high-intensity training. Also called, HIIT, High intensity training is typically 10 to 20 minutes of short, high-impact workouts. This is one of the best ways to burn fat and improve your overall fitness.

2. Heavier Lifting: It’s better to do 8 reps per set with a 15lb dumbbell, instead of 15 reps with an 8 pound one. Lifting heavier quantities will not only increase your strength, it will create better muscle tone, and who doesn’t want that!

3. Upper Body Focus: You can’t spot-reduce fat by JUST focusing on the areas where fat is store, which for a woman is thighs, hips and waist. By working on your upper body, not only are you converting stored fat into muscle, but you are also building strength, which is very important for women to have mainly for good posture.

4. Train with a barbell: Again, this improves posture and can also lend a hand in toning up the lower parts of your body as well.

Overall it’s important to work out the entire body -and to switch up your routine as much as possible. This way you optimize your workout time and make it count towards your fitness goals.

Health tip # 31


You can live 3 weeks without food, However you can only live for three days without fluid, one could suggest that water is fairly important.

Health tip # 30


Strength training should begin with largest muscle groups (legs,back,hips,chest) and then proceed to smaller groups (shoulders,arms,neck).

Health tip # 16

Have green tea daily to boost your metabolism and speed up fat oxidation.it is also rich in antioxidants which prevents degenerative diseases.

Health tip # 14


You must drink lots of water. At least 8 -12 glasses of water consumption should be done by an adult women.

Health tip # 11

Breathing correctly while exercising helps ignite the burning of fat

Health tip # 10


Foods rich in antioxidants, such as vitamin C and beta-carotene, help ward off ab fat.

  Difference between 'Being' and 'Doing'

one of those subtleties that make a world of difference is to distinguish between the concepts of "being" and "doing," When it comes to fitness, it makes a vast difference between people who are lean and healthy and people who want to be perfect.  There are people who do not actually exercise.

For many people being fit is a matter of choice. Just ask  anyone  you will say they would choose to be fit. Well, the next logical step would seem to be taking some kind of action toward fitness. In fact. Most people do think they must first DO something in order to BE fit. That is why people often start working toward fitness only to give up. To DO is always a struggle. Instead, to BE is when our actions are a natural extension of who we are and what we want to be.

Conventional thing is that first I DO something so, I can HAVE something, which enables me to BE something. It goes like this : Create a schedule of workout at the gym of five evenings per week The result will be a better body .Then, feel more healthy and attractive. 

Think about qualities or characteristics that people who are authentically fit possess. People whp are fit are usually consistent, creative, dedicated, knowledgeable, enthusiastic and motivated. You should have these qualities in yourself, in all areas of your life. Start to focus on them. When you get up in the morning, instead of saying, what do I need to do today; ask how can I BE those qualities. How am I going to be creative today? How am I going to be disciplined today? How am I going to be  fun today? There is a very different energetic response people have when their focus is on 'being' those things rather than 'doing' something. Use a journal if it would help you make the connections. 

It can be as going through your mind as you're reading, "But,if u feel that  I'm actually not very self-motivated." then what happens is you believe you have to do something to get self-motivated. The vision creates the action.Vision and action are interdependent. However, if you can start to see where you are being self- motivated - even in small ways - that can change  your ways. You'll recognize yourself as motivated in other areas as well, because as soon as you can see yourself 'being' self- motivated, the 'doing' follows naturally.  Select any one of the positive traits or factors  of the one who is fit.  Let's use enthusiasm. Look at yourself and see, "How am I good at being enthusiastic?" People usually pay attention to where they fall short, and so what they get is more falling short: where you begin is where you return. 

Everyone knows what it takes to be fit. Eat right, get plenty of exercise and rest, and they are 'doing' that. But the moment we  stop thinking of 'doing' it, or they don't want to DO it, or 'doing' it isn't fun anymore, they're going to stop because it's all focused on, "I have to DO this."These are the people who never saw themselves differently. They saw themselves as being unfit or fat, so they had to do something to get fit and thin - they never saw themselves as being healthy or being beautiful or anything like that. The people who actually make it and enjoy a life of fitness are the ones who have shifted the way they use to look at themselves. See yourself now as 'being' healthy, committed to health, as 'being' beautiful and attractive. Your vision creates your reality. So go conquer a new world where in there is no place for unhealthiness only place for health and fitness.