Secrets for a Flat Stomach!!

Developing a lean, flat stomach takes time and patience, especially when it comes to those last few kilograms in those hard to lose places. There is only one way to lose fat in the so-called 'stubborn areas,' and that is with the correct combination strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).

Spot Reduction is a Myth - The first thing you need to realize is that it is impossible to 'spot reduce' fat from one specific part of the body. Fat loss occurs systemically, meaning that you can't control where the fat comes from. When you burn fat for energy, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off.

Cardio, cardio, cardio - Doing all the abs exercises in the world will do nothing if you have a layer of fat covering it. Doing strength training, or lifting weights, would help, but not as much as aerobic exercise. If you want to add some ab exercises in after the cardio, that's great, but be sure to work your whole torso, not just the upper abs — that includes the lower abs, lower back and the muscles that wrap around your sides.

For example, Walking, jogging, bicycling, elliptical exercise and stair climbing are all great fat burners. Most give up early in the workout. During the first 10 minutes of aerobic activity, glycogen (stored carbohydrates) is the primary fuel source. Because you don't burn significant amounts of fat until glycogen stores are depleted, the key to maximum fat loss is to work out aerobically for 30-60 minutes continuously per session.

Diet - Its best to stay away from fried food and too many sugary desserts. Abdominal fat loss is a 50% exercise, 50% nutrition combination. Regardless of how much you workout, if the number of calories you take in is greater than the amount you burn, you'll still put on abdominal fat.
Eat Small Meals Regularly - You should try and spread your calories out into five small meals a day instead of 2 or 3 big ones so that you don't overeat in one feeding.

Eat Small Meals Regularly - You should try and spread your calories out into five small meals a day instead of 2 or 3 big ones so that you don't overeat in one feeding.

Give it Time - If you want to have a flat stomach in 3 weeks, forget it. Losing fat takes time, and it's unhealthy to lose too much weight too fast. Gradual weight loss is healthier, and more likely to be sustained over time. Go for a lifestyle change, something you can live with for the rest of your life, or you will just yo-yo. It's a marathon, not a sprint.

10 Health Tips for Night Shifters!!

1.Drink tender coconut in the morning without fail.
2.Follow a healthy diet by adding more vegetables to your food
3.Never skip your lunch; but eat less
4.Never munch snacks at night to keep yourself awake.
5.Restrict yourself to minimum cups of tea or coffee
6.Never drink aerated drinks during breaks at night shift
7.Don't eat stomach full as it can make you feel sleepy
8.Get up from your chair and walk around every one or two hours.
9.Sleep at least for five hours a day.
10.Have regular health checkups to avoid problems due to hormonal changes

Typical Health Mistakes!!

Typal Health Mistakes

All of us make little health mistakes that cause damage to our bodies in the long run - simply because we are unaware we are doing something wrong. Here are some of the most common mistakes made by many of us.

Crossing our legs
Do you cross your legs at your knees when sitting? Although we may believe that this is the lady-like elegant way to sit, sitting this way cuts down circulation to your legs. If you don"t want varicose veins to mar the beauty of your legs and compromise your health, uncross your legs every time you realise you have one knee on top of the other. The best way to sit is to simply place both legs together on the floor, balancing your weight equally. If you feel like changing position, instead of crossing your legs, simply move both legs together to one side. As an alternative, you could also consider crossing your legs loosely at the ankles. This is a classically elegant way to sit, and is far better for your legs and your health than sitting with your legs crossed at your knees.

Not changing our toothbrush
How often do you change your toothbrush? Most of us wait until most of the bristles have either fallen off, or are in such bad shape that we"d be embarrassed to pull out our brush in public. However, since not many of us need to pull out our brush in public, we carry on with our frayed one until we lose it. Replace your toothbrush often. Damaged bristles can harm the enamel, and don"t massage your gums well. If you find brushing your teeth a pain like I do, but know you must do it, you might as well be doing it right. Imagine going through the annoyance of brushing your teeth twice a day only to find out that you"re damaging your enamel every time you clean your teeth. Also, use a brush with soft bristles unless your dentist has advised otherwise.

Eating out often
There are oils that are high in cholesterol, and oils that cause little harm and are better for your heart. However, no matter how light the oil is, it is never a good idea to eat too much of it. Avoid fried foods.Remember that in all probability your favourite Indian food restaurant throws a huge, HUGE chunk of butter in a tiny bowl of dal. Rita, who worked in the kitchen of a 5 star hotel, was shocked when she saw the cook chop a 500gm butter slab in half, and throw half into a Paneer Makhani dish. No wonder the customers left licking their fingers. And no wonder they felt so stuffed and heavy afterwards. Limit outdoor eating unless you know that you"re getting served light and healthy food.

Skipping breakfast
Never, ever skip breakfast. Remember, when you wake up in the morning it"s been around 10-12 hours since your last meal. Your body needs food now, more than at any other time. Eat a heavy breakfast. You will then be busy through the day, and the calories will get expended quickly. If you are trying to diet, eat a light dinner. Here are some more common health mistakes we make. Being informed and making a few changes can help make us feel a whole lot better.

High heels
High heels sure look great, but they're murder for your back. This however doesn't mean you should steer clear of stilettos. Wear them, but not when you know you will be walking around a lot. Wear them when going out for lunch or dinner - when the only walking you will be doing is to your car, to the table, and back. Avoid high heels when you are going somewhere on foot. If you are constantly tempted to wear your heels, take a good look at your flats. Is there something about them you dislike? Invest in a new pair of beautiful flats or shoes with a low heel. Buy something you love, that you will enjoy wearing. If possible, get a matching bag. You will then enjoy your flats as much as you do your heels.

Sleeping on a soft bed
You don't have to sleep on the floor be kind to your back, but do make sure you have a firm mattress. Although a mattress on springs is soft and lovely to sink into, it's bad for your back. If you already have an old bed with springs, you don't need to invest in a new one - simply get a thick wooden plank put over the springs, and place the mattress on the plank. Similarly, if your mattress is old and lumpy, throw it out and get a new one. Your neck and your back will thank you. The same rule applies to sofas. If you will be spending hours on a sofa, get a firm yet comfortable one. Sofas you completely sink into are not the best idea.

Pillows
No matter how comfortable sleeping with ten cushions is, have pity on your neck and resist. Sleep with one pillow, and make sure it is not too thick. If your pillow gets lumpy, discard it and go for a new one. Get a thin pillow if you sleep on your stomach, and something a little thicker if you sleep on your back, to give your neck adequate support

Not exercising
So all of us know we should exercise more, but many of us don't. This is a health mistake we consciously make! And why is that? Simply because we refuse to admit the damage we are causing to our bodies by not working out. A number of people only start working out once they've experienced a warning signal. Don't wait for a heart attack to strike before you decide to opt for a lifestyle change. Make the change now. You don't need to train for the marathon to be in top shape. Half an hour of brisk walking three to four times a week will make a world of difference to your health. You could then increase this to forty minutes, four times a week - and you're all set. If you haven't exercised for a week, you're making a mistake.

Healthy Habits!!

Habit 1: Drink more water.
Sure, I know about all the news reports that say it's possible to drink too much water.

Surprisingly, this same story is told just about every 4 years when news stations have no other "news" going on, and it always seems to stir up all sorts of awareness on the topic. The truth is, in all my years of guiding individuals on proper nutrition, I have yet to run into one person who had an H2O disorder.

A well-hydrated body has a much easier time at shedding unwanted body fat and preserving lean muscle mass. A healthy, active individual should be consuming .6 - .7ounces of water per pound of body weight.

Habit 2: Eat more fiber.
I'll say it again. People do not get nearly enough fiber in their diets. Work on trying to get anywhere from 25 - 30 grams of fiber per day into your eating plan. Fiber provides a plethora of benefits from increasing the thermic effect (calories burned from digestion) of a meal, to trapping and evacuating excess fats.

Habit 3: Eat every 3 hours.
Start splitting your larger meals up into smaller, more frequent bouts of eating. Spreading your calories throughout the day allows for an increase in metabolism and insures that none of the nutrients you are consuming go to waste.

This can be difficult for many people who maintain busy lifestyles, which is why I suggest picking one or two days a week to do all of your cooking. At that point, Tupperware containers become your new best friend.

Habit 4: Eat more fruits and vegetables.
And eat a large variety as well. The more colors you consume the better. They're packed with fat-burning fiber, vitamins, and minerals.

We all know that vegetables are gold, but when it comes to fruit, it sometimes gets a bad rep. I often get the question "but doesn't fruit have a lot of sugar in it?" Again, I have yet to meet the person who has a well-balanced diet who has found that fruit was the main reason they couldn't let go of the extra body fat.

Get over it. If you're obese fruit isn't the culprit. Take a long look at everything else you're eating, and I'm positive you'll find something a little more worthy to drop.

Habit 6: Choose organic and local foods when possible.
There is no doubt in my mind that we will start to see more and more studies come out showing the adverse effects of consuming over-processed food. It's only a matter of time.

Digestion is a delicate process, a process our bodies have spent hundreds of thousands of years perfecting. In just the past few decades we have started introducing extra hormones, antibiotics, and other impurities into our foods. Our bodies have filters that take care of these things, but let's not put them to the test.

Habit 7: Reduce the amount of sugars consumed.
At this point it should be a no-brainer. If anything good has come from the hundreds of diet books written this past decade, it's the awareness that controlling your blood sugar is crucial to achieving optimal health. The sweets do not have to be eliminated from your diet completely, but you should have them well under control.

Habit 8: Stop going to the super market hungry.
Real simple. If you're hungry, you'll buy what you want, not what you need.

Our bodies are still hard-wired for survival. Unfortunately when you stroll down the aisle at your local food supply your brain will target just about anything in your field of vision and deem it an acceptable choice of nourishment, regardless of its nutritional value.

Habit 9: Take regular stand up breaks at work.
Do it for your posture, do it for circulation, and do it for your own sanity. Our bodies were not designed to be in a seated position all day long.

You could prevent much of life's chronic pains if you would just take a moment to stand up and stretch your legs every 30 or 40 minutes. Set a timer on your desktop if you have to; just get it done.

Habit 10: Start using the stairs instead of the elevator.
Even park farther away from your destination so you have to walk a few extra steps in the day. Adding a tiny bit of extra footwork can add up at the end of the year. I know it's not exciting or drastic, but the difference can be a few extra pounds that you don't need hanging around your waist.

Habit 11: Balance your physical and sedentary activities.
I'm talking about what you do with your free time. Have you ever spent a couple of hours on the weekend watching TV, playing video games, or browsing the Internet looking at cat pictures?

Try to create some balance by doing an equal amount of leisure activities on your feet. Take a walk, shoot some hoops, and maybe take up a new physically active hobby. Who knows, you might find something new you really like.

Habit 12: Keep a health journal.
One of the most powerful ways to be successful with your health is to write it all down.

Keep track of your workouts and your nutrition. It can be very hard to figure out where you're going if you don't remember where you've been. You'll be giving yourself a point of reference so you can truly see if any of the changes you make are creating a difference. If they're not, then at least you know that and can change your plan of action and recalibrate.

A lot of times we get a little too ambitious when it comes to our New Year's resolutions and try to take on more than we can handle. This inevitably leads to failure. Start with the small habits and work your way up the fitness ladder for a more subtle and long-term experience.