Hopefully, you’ve heard by now that sitting for extended periods of time is not good for you. New research even shows that individuals 60 and older who sit for an extra hour a day have double the risk of becoming disabled. Here are some of the top reasons to stand up more.
Heart Disease. When you are sitting your blood flow slows and your muscles burn less fat. This allows more fatty acids to form, which could eventually clog the heart. Prolonged sitting has been linked to high blood pressure and elevated cholesterol. What you can do: Set an alarm hourly and get up and move. Walk down the hall, march in place, or just visit the water cooler to stimulate blood flow.
Weak Abs. When you stand, move or even sit up straight, abdominal muscles keep you upright. But when you slump in a chair, they go unused. Weak abs can lead to lower back pain as well as affect your overall posture. What you can do: Replace your desk chair with a stability ball. This will strengthen your entire core because your abs will have to work harder.
Osteoporosis. We build our bone density through weight-bearing activities, such as walking and running. When we sit all day, our bones are not getting the exercise they need. What you can do: Take a walking lunch break. Just 10 minutes of walking a day is enough to start you on the path to better health.
Inflexible Spine. As the saying goes, use it or lose it. That is true with our spine too. When we move the soft discs between the vertebrae expand and contract like sponges, soaking up fresh blood and nutrients. When we sit for long periods, these discs are squashed and the collagens harden. What you can do: Do one minute of light stretching for every hour you sit. One great stretch for the spine is yoga’s cat and camel. Start on your hands and knees. Exhale and puff your back to the ceiling like a cat as you tuck your tailbone and bring your chin to your chest. Inhale and dip your belly toward the floor as you lift your chest and gaze and reach your tailbone to the ceiling.
Need to improve your push-up technique or looking for more ways to move? Log on to the Signature Patient Website and check out hundreds of exercises, including pictures and videos. Click here to find a location near you.
Coffee 800 secrets are not so secret any more. If you're trying to shed a few pounds, adding Green Coffee 800 to your diet can really help jump start the process. Studies have proven the efficacy of Green Coffee 800 for weight loss. Green Coffee 800 has been shown to speed up metabolic rates and increase energy expenditure during exercise in healthy adults. Additionally, a study published by the American Journal of Clinical Nutrition showed that Green Coffee 800 increases fat oxidation during moderate exercise, improves insulin sensitivity and increases glucose tolerance, all of which can help prevent obesity.
But, as the school of hard knocks has taught us all, there is no magic bullet when it comes to our bodies and our health. While Leptin Coffee can go a long way toward helping you reach your weight-loss goals, you can't use it in isolation. If you want to achieve a state of optimal health, it's important to incorporate other healthy diet and lifestyle changes into your routine as well. Here is a list of other things you can do to support your body and your health while working toward your ideal weight.
Hit the hay -- A good night's sleep is an essential ingredient to general good health. It supports your immune system, helps you think clearly and allows your body to heal when you've been sick. Those all-important eight hours of rest can also aid in weight loss. Being well-rested gives you more energy the following morning, which allows you to incorporate more physical activities into your schedule, burning more unwanted calories.
Lack of sleep, conversely, can lead to weight gain. One study covered in the article "Study: Lack of Sleep Causes Weight Gain in Just a Few Days," posted by U.S. News and World Report , showed that, when study participants were sleep-deprived, they ate more carbohydrates and fats than usual and rapidly gained weight. Later, when the same participants returned to sleeping the whole night, they ate less and lost the weight they had gained.
Relaxation -- Meditation and other relaxation techniques can also be an important part of a successful weight-loss routine. High levels of stress hormones such as cortisol have been linked to weight gain. The results of a study in Obesity Research suggests strong links between stress, the release of cortisol and subsequent weight gain, particularly in the form of abdominal fat.
Almost any kind of relaxation technique can be helpful in diminishing the effects of the stress in your life. Consider conscious breathing, guided visualization, meditation or even yoga. Find the technique that suits your personality and schedule best. If possible, choose a regular time and place to practice the technique. Regularity will make it easier to stick to your new routine, ensuring that you reap the greatest benefit.
Exercise -- There is no aspect of life that can't be improved by moderate, regular exercise. Exercise can reduce your risk of cancer, lengthen your life, keep your brain sharp as you age and even help alleviate depression. Used in conjunction with Green Coffee 800, exercise is also an excellent aid to weight loss. It burns excess calories, speeds up your metabolism and builds healthy muscle mass. And, since muscle mass itself burns more calories than other types of tissue, you will start a self-perpetuating cycle, making weight loss easier as you become more and more fit.
Drink, drink, drink -- All of your bodily processes, from digestion to blood circulation to the formation of essential hormones, depend on water. And you probably already know that it's important to replenish the fluids your body naturally loses by drinking plenty of water every day. But did you know that drinking water can help with weight loss too? A report published in Obesity has shown that drinking two 8-ounce glasses of water 30 minutes before each meal can decrease the total number of calories eaten in a day.
Avoid processed foods -- Most highly processed foods are high in salt, saturated fat, sugar and preservatives. They may also include harmful dyes and artificial chemical additives. It cannot be over emphasized that consuming processed foods will have strong negative consequences for both your weight-loss efforts and your overall health. Saturated fats contribute to high blood pressure and heart disease, while white flours and processed sugar can cause spikes in blood glucose levels which contribute to weight gain.
Before: 350 pounds
After: 185 pounds
The Lifestyle
Christie Buie, 41, from Monroe, Washington, has struggled with her weight her entire life. "I was a fat teenager and a fat adult," she says. "People ask me about my story, and I don't have any excuses. I feel like I was the most horribly undisciplined person." It wasn't until October 2, 2011, that Christie, who's 5'3" and weighed 350 pounds, decided that she needed to take control of her weight.
The Change
Christie says there wasn't one specific moment when she became fed up with her size; it was a series of smaller things, like her lack of energy and mobility issues she struggled from due to her weight. She also hated that she spent less time with her friends. "I was afraid to go to a restaurant because I didn't want to sit in a booth that I couldn't fit into," says Christie.
One of Christie's friends recommended a book about the Atkins diet. While she was flipping through the pages, a chapter about carbohydrates' effects on a person's metabolism really resonated with her. "All of the symptoms they described—like the food cravings—described exactly what I was going through," says Christie. So she ditched carbs for two months, which kind of felt like "withdrawal period." And to celebrate her commitment, Christie let herself eat whatever she wanted during Thanksgiving. "Within an hour after eating, I felt like crap," she says. "I felt tired, sleepy, and hungry (again). It was such a good reminder of where I'd been and what caused me to get to the way that I used to be." She quit eating anything that came out of a box and started incorporating more lean proteins and veggies into her diet. Her favorite meal: faux mashed potatoes using cauliflower.
As her energy began to increase and she began to lose weight, Christie invested in a home workout kit, which included dumbbells and a jump rope. "The first night I tried jump roping, I couldn't do it," she says. "I couldn't jump my weight over that tiny bit of rope, which was a sign I needed more structure." The first gym she signed up for intimidated her—she was too self-conscious and felt like she didn't belong. Then she tried the Anytime Fitness in her town, which she found "very encouraging and non-judgmental." "I felt like I was too big to use the circuit machines and thought I'd be clumsy around them," says Christie. "But then I made an appointment with one of the trainers, and he showed me how to do everything." And after that, she fell in love with new exercises, such as resistance training. For cardio, she began with five minutes on the elliptical four days a week. Now Christie runs two to three miles three days a week. Thanks to all of her hard work, Christie is now down to 185 pounds.
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Women are always on the hunt for smaller waist exercises, and the good news is they do exist! Want a tiny waistline? You gotta work for it.
While the abdomen can be the most difficult area to tone and reduce, there is no need to feel discouraged about trimming those excess inches around the waistline.
A smaller waist could be just a few exercises away–as long as you know which ones to try!
5 exercises for a smaller waist
REVERSE ABDOMINAL BREATHING
A few years ago there was an infomercial on television claiming to have a breathing technique that would melt off belly fat. All you needed to do was send X amount of money to the company and they’d let you in on the secret. While untold number of people probably fell for the ploy, there really is a breathing method which can help melt away those pounds.
Reverse breathing, developed as a means of martial arts meditation, is an effective way to strengthen the core muscles and trim belly fat. This technique is more about clearing and focusing the mind–but because of the way it drops belly fat, it makes the top of the list for smaller waist exercises.
“Reverse abdominal breathing, traditionally called Taoist breathing, reverses the natural in-and-out movements of the abdomen that one finds in natural breathing. In reverse breathing, the abdomen contracts inward during inhalation and relaxes outward during exhalation,” writes Dennis Lewis in his book, The Tao of Natural Breathing.
To perform this exercise, sit with your back straight and breathe in through the mouth while compressing your abdominal muscles–the opposite of what your body wants to do naturally.
You then breathe out through your nose while forcing your abdominal muscles to expand.
Ideally, this is performed in a meditative stance for 5 minutes, though for exercise purposes it can be done at any time of the day and as many times as you want.
Don’t believe it? Try it once (with proper form). Don’t do anything much. Wake up the next morning with your ab muscles sore!
THE PLANK
If you want a stronger core and a smaller waist, one of the best exercises out there is the plank.
There are many different variations of this exercise; side planks, planks with push-ups, planks from the elbows, and planks with straight arms. No matter which one you opt to do, however, you are putting your abdominal muscles through a tough workout.
Performing a plank is easy, though holding one for more than 3 seconds can be extremely difficult if your core is not conditioned.
To do a basic plank, start on the floor, flat on your stomach. You then want to elevate yourself onto your elbows and the tips of your toes; your back should be straight. Sticking your butt up in the air negates the purpose of the exercise. If planking at the elbows is too difficult, you can straighten your arms so you are elevated into a push-up position.
Hold the plank for as long as you can, gradually increasing the time each day. Holding a position helps burn surface fat, one reason exercises like Pilates and yoga are so effective at toning the body.
THE PELVIC SCOOP
Crunches are old news; when it comes to smaller waist exercises it’s time to modify those abdominal workouts.
Fitness magazine suggests individuals looking for a smaller waist try what’s called the pelvic scoop. This exercise employs the standard crunch but takes it a few steps further.
To perform the exercise, lie on your back with your knees bent. Cross your right ankle over your left thigh (or vice versa) and lift the foot on the floor onto your heel. Next, with your hands on the floor at your sides, tilt your pelvis up as far as you can without arching the back. Hold for a moment and then lower yourself back to the floor. Repeat this exercise ten times and then rest for a minute. Repeat 3 times.
THE SCISSOR KICK
The scissor kick is traditionally a Pilates exercise designed to benefit the inner thighs; however, it also requires strong core muscles if you wish to perform it with any proficiency.
Scissor kicks will help you get a smaller waist by working your abdominal muscles at the same time you are working your legs; truly a multidimensional exercise.
To perform the scissor kick, rest on your back on the floor. You can use your hands for support beneath your lower back or you may use a small exercise ball. Either way, elevate your legs approximately 6 inches in the air and kicks you legs, toes pointed, in a scissor motion.
It is important when performing this exercise that you do not let your back take the brunt of the abuse. Your abdomen should be holding your body in position, not your spine.
THE SINGLE BRIDGE
Last but not least on the list of smaller waist exercises is the single bridge.
Like many other core exercises, this may seem like it’s working another part of the body–the leg–but it is requiring a lot of effort from the abdominal muscles as well.
To perform a single bridge, lie on your back with you knees bent. Lift one leg straight into the air and elevated you pelvis off the ground.
While in this position, raise both arms up in line with your shoulders and then circle the foot in the air for 8 rotations in one direction. Repeat to the other direction and then change legs.
Metabolism is a fancy word for how your body regulates energy consumption. Someone with a higher metabolism burns more calories even at rest than someone with a lower metabolism, and can therefore get away with eating more food—even junk food. But a high metabolism isn’t a privilege reserved for a select few who were lucky enough to be born with it. You can raise yours and reap the benefits. Here are the 8 best things you can do.
1.Strength training tears down muscle tissue, which “costs” calories as the body recovers and rebuilds in the hours following a resistance-training workout. Better still, hitting the iron hard elevates powerful anabolic hormones in your body that stimulate both recovery and fat burning.
2.As good as strength training is for ramping up the metabolism, most folks are only in the gym 3–5 hours per week. That leaves a lot of time for sitting around, unless you do something about it.
If you have a desk job, take the stairs and park at the end of the parking lot. Get up from your desk and move around the office every 15 minutes. Go for walk breaks instead of coffee runs. Even stretching and fidgeting can help burn more calories and coax your metabolism along.
3.Natural foods contain an assortment of vitamins, minerals, and nutrients that when consumed act as metabolic spark plugs, giving you the energy to get up and move around.
Studies show that the average North American eats a mere 20 different foods, whereas more active, longer-living populations like the Okinawans eat more than 400 different foods on a regular basis. Learn some new recipes and add a little color to your plate.
4.Diets lower in carbohydrates or total calories may be helpful in losing body fat, but they come at a metabolic cost.
Over time, the body can become wise to the fact that you’re restricting energy and decrease production of thyroid hormone, which causes you to burn fewer calories. It’s part of your body’s survival instinct—it doesn’t want you to waste away. The problem becomes a double whammy when you eventually return to normal eating, as your metabolism will still be suppressed, making rebound weight gain an even greater concern.
Lower your carbs and calories gradually over time, making time for cheat meals once a week and re-feed days where you eat above maintenance levels.
5.Bodybuilders have known for years that strategically placed cheat meals can help prevent the metabolic slowdown mentioned above. One meal every 5–7 days that contains as many carbs and calories as desired can work. Leaner people can cheat even more frequently and not gain weight.
6.If intermittent cheat meals fail to give the metabolism a boost, it’s usually a sign that it’s time for a diet break. A 1–2 week phase of eating your normal intake—however many calories you were taking in before you began dieting—is often enough to allow a suppressed metabolism to recover.
Do note that “normal” eating means about an extra 500 calories a day, or one additional healthy meal—not a daily trip to the drive thru.
7.Too much steady-state aerobic exercise like jogging or cycling can lead to a depressed metabolism, especially when combined with a calorie-restricted diet.
Along with focusing on strength training, switching from steady-state cardio to more high-intensity work like sprinting, strongman circuits, or martial arts training can burn considerable body fat while stimulating the metabolism.
8.Chronic dehydration has been associated with a suppressed metabolic rate. Up your water intake to at least eight 8-ounce glasses a day of fresh water. The water you consume in coffee or tea counts too, but make sure you get in the eight glasses of the plain stuff. You’ll also enjoy clearer skin and more energy.
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There are many people out there who know that they need to lose weight. However, the majority of the time this is because they know of the physical implications often associated with overweight, for example, being more susceptible to some diseases e.g. cancer or heart diseases, and in general, living for a much shorter period of time. What many people don’t realise however is that there are a number of emotional benefits to weight loss. Let’s take a little look at a couple of them.
Perhaps the biggest emotional benefits is that weight loss (and the exercise associated with it) can help relieve stress. This is because endorphins are released into the blood stream, and these endorphins are known to ‘perk’ you up. Therefore, losing weight, Fruta Planta Reduce Weight and keeping to a regular exercise regime should help boost your ‘happiness’ levels. Studies have also shown that those who exercise regularly are much better equipped to deal with stress in the future.
Of course, there are a number of self-esteem issues related to losing weight. For example, the majority of people out there who consider themselves to be overweight are incredibly reluctant to go out in public, let alone ‘show off their bodies’. They often fear going to the beach, or swimming pools were they are exposed to the public. However, when people start to lose weight, they will find that they become much more confident in how they look. Every time they look in the mirror they get a small self-esteem boost, knowing what they have accomplished and what they are working towards. Ever notice people who have lost a lot of weight tend to be more outgoing? This of course will have benefits for people that find it difficult to enter relationships as they feel they aren’t worth anything.
Many people love the success of losing weight. There is just so much pleasure you can get out of feeling as though you have ‘beaten’ something in your life, whether it is an eating disorder, or simply the feeling that you have beaten anything that was causing you to gain weight in the first place. Achieving your first success is a great motivator for the future.
Many people that are overweight tend to place an ‘over reliance’ on food, and instead of expressing how they are feeling, they use food as a ‘crutch’. However, once they lose weight they will turn to food less and find other and much better ways of expressing themselves, much more positive and building ways.
Finally, it will make you feel absolutely wonderful knowing that you can lead your life in the same way as much ‘slimmer’ people. For example, overweight people tend to feel persecuted, for example, having to buy multiple seats to enter a sporting arena or fly on a plane. They often have to shop in special places for their clothes and furniture. However, once they lose weight, they can start living a normal life, and this of course helps them feel much better as a result.
So there you have it, when you are losing weight, look forward to the long term emotional benefits that you are going to be provided with as well as the physical benefits. It really will help add to your motivation!
