Getting a Strong and Tight Abs with These Easy Ways


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The most important part of our body is the abs and the lower back, because it supports most of the significant organs in our body. It is also responsible for every movement we are doing, that is why all athletes focus on this particular area when working out. On the second note, our abs is perhaps the second thing that people look at (after your face). Summer is coming nearer and I am sure you want to flaunt a lean and sexy, flat stomach in the beach or pool. Do not worry! You still have plenty of time to work it out before summer comes.

Having a strong abs means having a strong core and free from back pain. If you ask me about the most common and effective abs exercises, I would say the hanging leg raises and the Swiss ball roll-outs due to its variety of movement that enables the strengthening of the abs, especially the spine area.

Experts in Biomechanics Lab at San Diego State University tested 13 most famous abs exercises and rate them from the most effective to the least ones. This research was sponsored by the American Council on Exercise (ACE) in order to know the different types of core exercises and its efficiency. And here are the best abs exercises that they have come up with:

  • The Bicycle Maneuver – This is an intense exercise that mixes with crunches and riding an artificial bicycle.
  • The Captain’s Chair – A leg or knee raise, it is done on a so-called “power tower”. This is most efficient when it is done slowly without consuming any force.
  • The Exercise Ball Crunch – A stomach exercise that focuses on the overall abdomen to strengthens and alleviates the core muscles. It also enhances balance.

Although the Ball Crunches focuses on the abdominal area, it somehow produced not as much of total abdominal muscle movement unlike other exercises because it focuses more on the core area. Nevertheless, when it comes to efficiency, these three are on top of any other abs exercises.

What about some of the famous commercial abs exercises like the Ab Rocker or the Ab Roller? The study included these products however they found out that these particular products have the tendency of causing lower back pain. So the next time you want to invest your cash in commercialized exercise products make sure it is from reliable and high quality equipment. Flex belt is one of those products and I recommend it to anyone who wants to have toned abs.

Here are the top five rectus abdominals movements:

  1. Bicycle maneuver
  2. Captain’s chair
  3. Crunches on exercise ball
  4. Vertical leg crunch
  5. Torso Track

And top 5 oblique movements:

  1. Captain’s chair
  2. Bicycle maneuver
  3. Reverse crunch
  4. Hover
  5. Vertical leg crunch

The secret to a flatter and leaner abs is to varies your exercises often, your abs loves new challenges and remarkably good at it. Maintain it for few weeks and gradually to months. You’ll be surprised at how amazing the results are!

Help Your Child Lose Weight with These 5 Simple Steps


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If you are a parent that has overweight kids, you are in the right place. It is not easy to tell your child that they are overweight and instructing them to eat healthy foods. At such young age, kids are still in exploring stage and eat whatever they wish to eat; this is one of the factors that most parents are struggling with regarding children obesity. Fret not! There is still time to change your kid’s eating habit and help them live a healthier lifestyle while they are still young. And when they are old enough, they will thank you for helping them to lose weight.

Children who are in average and healthy weight are usually the ones that have more self-confidence, focused and better when they grow up than those who are overweight which are most likely to be bullied and have low self-esteem. What’s worse is that they have higher chances of getting health problems in the future.

Keep in mind to not putting your kids in a weight-loss diet program, how much more to force them. Kids doesn’t like to be force and health-wise they are just unsuitable for a weight-loss program since they body need nutrients in order to grow taller. Suppressing their hunger can lead to binge eating therefore making them crave more foods in no time. Your goal is to maintain their weight to a healthier one. To know more about it, keep reading.

First, show a good example to your kids when it comes to health. Kids don’t do what you said, but do what you do. This is a great way to instill to their mind to practice a good eating habit because they learn by examples. If you told your child to be active while you are sitting on the couch watching TV, your child will end up watching TV as well. What you should do instead is to go and join him in an active routine like going for a walk, bike ride, swimming and perhaps joining sports. It is beneficial to both you and your child since you get the chance to spend time together while helping your kid in pursuit of losing weight.

They will thank you later for being with them throughout the process. Helping your child to lose weight is not a one-person’s work but it involves the whole family. You might consider changing your family’s eating habit one day at a time.

Second, be active and exercise. Overweight kids burn more calories than the slimmer ones. A 60-minute physical activity every day is good enough to help them lose weight. If your kid happens to be at the age of 5-7 years old, you might consider playing ball games, chasing games, riding a scooter or playground swing and etc. For the older ones, active sports like skateboarding, martial arts, skipping etc. is good enough for them. If school and your house is just around the corner, encourage your kid to ride a bike or walk daily instead of using a car.

Third, let’s talk about the kitchen! When preparing the food for your kid, do not give them an over-sized meal or servings. You be the judge of how much food is good enough for them. According to expert, the best way to feed your kid is to serve them only in small portion of food and let them ask for more if they are still hungry. Do not restrict them to finish their meal, and set aside kids plate and adult plates since adult plates are bigger than that of kids.

Eating slowly is one of the best ways to help your kid lose weight. During this time, you can also talk to them about eating a healthy and balance diet everyday so that they understand that being overweight is bad for their health.

Fourth, be more creative. One way to get your kids eating fruits, veggies and other healthy food is to be more creative in order to make them eat it. It may take some efforts but it is worth it. Kids love eating colorful foods, you can combine the fruits and veggies in a way that it can entice them to eat. This is the best and natural way to give them those vitamins, mineral, fiber and other nutrients. One of the reasons why kids are overweight is because they eat too much sugary foods like candies, high-fat sweets, chocolates in big amount and they love eating those because it is colorful and interesting. Therefore, it is time for you to change it to healthier option like juice, smoothies and fresh fruits. You can also search for more sugar swaps food on the internet.

Finally, don’t let your kid surfing the internet and uploading Facebook status until late night. This activity promotes weight gain because they tend to reach for food while facing the computer. According to expert, facing too much screens and lights could delay their bedtime. Kids should not watch TV, playing video games, or facing other electronic gadget 2 hours before bedtime. Children who stayed up late at night are more likely to become obese; it can also affect their mood, behavior and concentration in school.

Now you know what to do and how to help your kids who are struggling with obesity. Keep in mind that the first few weeks of adapting new habits are very tiring and surprising for your kid, but maintain the routine and be consistent. As a parent, we all want our kids to be happy and healthy as they grew up. Start the changes now!



Detoxing Your Body with 3 Great-Tasting Beverages


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Detox is a great way to start your weight loss program, but why? It is because detox helps your body to get its full nutrients, it also give your digestive system a time-out from breaking down food inside your stomach. Detoxification is always associated with the liver, since it is the organ responsible for detoxing. 

Added to that, there are also some areas in the body that are intended to detox like the skin, kidneys and colon. Since skin is the largest organ, automatically it is also the largest organ of detoxification by the means of eradicating the toxin through perspirations. Your kidneys on the other hand, screen your blood and removes toxins through urine. Finally, the colon metabolize the toxin in the body and out in the form of waste number two. If you are having trouble eliminating them, constipation occurs. That’s why you need plenty of water and enough fiber in order to eliminate it from your body.

Once you have known the role of detoxifying process in your body, I will give you lists of detox drink recipes that will help you be healthier not only through exercises, healthy foods or healthy lifestyle, but also having healthy organs, which is very important.

The Matcha Mango Pineapple Smoothie

Matcha is a green tea that is often used in Japanese tea ceremonies. Teas are good antioxidants and can definitely help you through your detoxifying process. The pineapple and mango added great flavor to it plus it contains vitamins that are vital for your health.

The Pomegranate Pineapple Lemon Juice

Experts have found that pomegranate is a great detox food and it has two times more antioxidants than the green tea. We all know that green tea is popular for its antioxidants content, but I wonder why people hasn’t discover this yet? Again pineapple plays big role in giving you vitamins and nutrients, no wonder why it is included here. Plus, lemon increases your metabolism and neutralizes the flavor. One way to go!

The Greenish Juice

So what exactly is this? With the mixtures of cucumber, spinach, collards this give your body a total boost for your organs. There are also some lemons to help you love your greens more. If you love the idea of eating greens, this one is definitely for you.

The Dieter’s Water

Do you love to keep things simple? This is ultimately water that is soaked overnight with variety of cleansing fruits and vegetables in it. The idea of this is to let the water absorb the nutrients of the fruits and vegetables. It’s how simple it is! Maybe you should try this.

The Hydrating Juice

First step to detoxing your body is to keep hydrated. Most people having a hard time detoxing their body is because they are not hydrated enough and drank a lot of drinks like coffees and sodas. Drink plenty of water so that your body can easily boost metabolism and flush out the toxins. Keep it natural!

The Colorful Cocktail

Mixing pomegranate and kale is a super duper combination that will do your body a big favor. Kale is high in protein, fiber and phytochemicals, while pomegranate helps fight free radicals. Aren’t they the perfect match? Then, add cranberries that serve as antioxidants, pear for the sweet taste and mint (optional) if you like a minty fresh taste.

The Rainbow Veggie Juice

According to experts, eating more colorful vegetables are good for your health because they have a lot of nutrients. Tomatoes and peppers, orange from carrots, yellow from lemons, green from celery, parsley, romaine and cilantro, isn’t that colorful enough? Perhaps adding something with blue-ish color? Why not! These veggies are great combination of a delicious juice.

The Citrus & Green Tea Smoothie

It’s quite rare to have green tea in smoothies, but they did it anyway. The smoothie name itself clearly shows how superb it works for detoxifying, not to mention its antioxidants contents. Citrus makes it taste better and gives you vitamins. Some people added banana and green yogurt for protein. You might want to give it a try, too.

The Turmeric Detox Drink

I wasn’t expecting turmeric has the power to boost metabolism and have detoxifying agents but not only that, it also aids in breaking down toxic chemicals in the liver. Isn’t this great? Added to that, you can mix the drink with ginger and organic lemon juice because it has strong cleansing value. These mixtures of spices are best if you add a little sweetness to boost its taste. You’re going to love this!

The Blueberry Fruit Smoothie

This is a nice combination of flavors because these are the concoctions of three super foods in one glass of juice; they are blueberries, bananas and cranberries. This is perfect for breakfast or any time throughout the day if you are trying to lose weight and detoxing at the same time.

The Orange Drink

This drink comprises of four ingredients and surprisingly there are no orange involved here! They are actually carrots, celery, apples and lime for a twist to enhance the taste. This health-giving drink is simple and easy to make.

The Mango Ginger Lemonade

Seriously, are these mixtures taste good together? Remarkably yes! Ginger is good to make yourself feeling calm while mango has the neutralize effect on the body with its amazing flavor, and of course the lemonade give boost to the drink.

The list goes on when it comes to detox drinks. You can also make your own drink or juice by combining any of your favorite fruits or veggies that have the same nutritional contents. Regular cleansing for the body is safe and good for your healthy especially for your colon, skin, kidneys and other internal organs.