Fat free food: A lie

Yeah i agree with the food companies that the food dont have fat as ingregent but that does'nt mean that it does not give fat..............This will  look like as if i am contradicting myself right? But i aint. Get the logic, in fat free food, the companies will definitely have a substitute to make the food have taste and in most cases it is sugar. When sugar enters the body, some are used as energy while the rest are stored as fat. The more you have that concept that is a fat free food and eat more of it, the more you get fat twice as much you will normally get from normal fatty food. so try and eat less of all food whether fat free or fat food.

Face of Africa

Really, when i heard about Face of Africa, i said to myself that i got a chance to feature since we are talking about face here.........then when i saw how skinny the participant are, i took many steps backwards. i realised that when one is fat, you get miss many opportunities that comes your way. But the fact remains we can be whatever we wish to be . All we need is to work towards achieving your goal. Therefore, since fashion = lean girls, meaning for you to have a chance, you have to be lean. So, i urge us all to take whatever we discuss serious and practice it. Dont ever give up.

Battle: Artificial vs Natural sweetners

As the manager of this event, I am going lay down the facts between both fighters and let you be the referee.
The ball is in your court. whoever the winner is, make sure is worthwhile....

These artificial sweeteners listed below are used in abundance in almost every "diet" drink, "lite" yogurts, puddings, and ice creams

• ·         Splenda (sucralose)
• ·         Aspartame
• ·         Saccharine
• ·         Acesulfame Potassium (aka - acesulfame K)

Artificial sweeteners save you calories, but there's growing evidence that they can increase your appetite for sweets and other carbohydrates causing you to eat more later in the day anyway. Therefore, you don't really save any calories at all. Also, studies have shown that artificial sweeteners can stimulate high insulin levels in your body too, which again can promote fat storage

.

While a natural sweetener known as Stevie is a non-caloric herb. It is a South American herb and when dried into a powder, has sweetness about 200-300 times stronger than sugar. Results proved it to be healthy and nothing has proved it otherwise yet. 


YOUR WINNER IS ................................

Game of fat; win or lose

Lets play the fat game..........can you beat me? Prove it now!!!!

Looking at the standard deck above, we have:

13 columns (ace to king) = times of routine exercise

4 rows (clubs to spades) = routine exercise 

ROWS     ROUTINE EXERCISE 

Clubs lying legs 45 degree - 90 degree

Diamonds      Take me to the dance floor

                    (  play and dance a complete song)

Hearts      diagonal leg movement   

Spades      jog for 10secs

COLUMN                     TIMES

Ace                                   1
1                                       2
.                                        .
.                                        .
king                                   13

Go ahead and pick your cards and respond to its demands.
let me pick. humm.....damn i just picked king of hearts !!! gotta dance rihanna 2009 whole album(13tracks). lol

Reverse v workout

• • Put the stability ball beneath your pelvis.
• • Take a reverse V-position
• • Raise your feet straight off ground as shown in the picture above.
• • Repeat for the number of times you are comfortable with but preferably 12 times.

Alcohol buys you fat

Occasional drink intake aint gonna kill your get-lean effort but dear, getting wrecked will certainly buy you an abdominal fat as a gift. This kind of gift? Am not gonna like it and I don’t think you will.


How does this happen?

Most of the alcohol consumed is converted to other substances (such as fat, as in "beer belly"). While some are burned as energy (and converted to water and carbon dioxide). A small amount like 5% is excreted unchanged (in your breath and urine). The more the alcohol consumed, the more the fat storage. Therefore, reduce the quantity of alcohol intake.

Though, taking one drink a day with a meal, it’s not going to set you back… the quantity of calories are simply too low. Plus, you may actually be receiving some benefit from a drink a day due to the beneficial antioxidants( relieves heart related sickness) such as flavonoids in wine, etc

Stress makes you fat!! How?

High levels of physical and emotional stress are known to increase your catabolic hormone called cortisol. Excess of this hormone can cause muscle breakdown, leading to increased body fat storage.

So to obtain that lean body that you desire, you have make out time for relaxation which can be:

• - Yoga
• - 60 seconds deep slow breathe  
• - Listening to slow jamz while relaxed
• - Take a massage
• - Try out something that makes you relax

Belle workout !!! just so simple

• • Both your hips and your knees should be at 90° angles
• • Your head and shoulders slightly lifted off the ground with your fingers touching the sides of your head
• • Perform the movement by crunching the left side of your upper body off the floor and bringing your left elbow and right knee together simultaneously.
• • Then extend your right knee out and bring your right elbow and left knee together simultaneously. Try it 10-15 times...See ya on next post.

Lean body Potato Side Dish

This is a healthy food which you can eat and still maintain the lean body u always wanted……

• ·         Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store... it is a mixture of white, red, yellow, and purple baby potatoes)
• ·         1 red pepper
• ·         1 green pepper
• ·         1 yellow pepper
• ·         1 or 2 onions
• ·         a couple cloves of garlic, finely chopped
• ·         1 or 2 Tbsp extra virgin olive oil
• ·         a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.

Hang on to it

Start by lying on your back on a mat with your feet flat on the floor, your knees at a 90° angle, your palms on the floor by your hips, and your head and shoulders slightly lifted off the ground. Slowly crunch your lower body off the ground by curling your pelvis back toward your head. Try and hang on to it for 1 minute amd you are done. but if you are really energetic enough, try being steady for 2 minutes. Do not use momentum. Rather, use your abdominal strength to perform the movement.

what counts is efficiency, not tedious

This is essentially the same movement as the lying leg thrusts, however, by slightly changing the angle a little closer to vertical, it makes the movement a little more challenging. Just use one of the lower angle settings on the decline board, as that will be sufficient enough to make this exercise more challenging. Again, as with the lying leg thrusts, only lower your legs approximately half way down, before reversing the legs up to a 90° angle at the hips, and finishing with the upward hip thrust. Remember to keep your back from arching during this exercise as well. Due to its challenge, 8-10 raise recommended in order to avoid overstressing your muscles and halting the other exercise you need to cover for the other parts of the body. Remeber what counts is effiiciency of the exercise and not how tedious it is....

Want a flat belle?

Start by lying on your back with your head and shoulders raised off of the floor, your hands (palms down) on the mat by your hips, and your legs at a 90° angle from the floor. Slowly lower your legs only half way to the floor to an angle of approximately 45° from the floor. Do not go all the way to the floor with the legs as this promotes an arched back and can put a lot of stress on the lumbar spine. From the 45° position, raise your legs back up to the 90° position. Once the legs are back at the 90° position (no further) .Repeat the routine up 10-15 times for 3 days a week to improve flat belle.

Leg raise exercise

These are identical to the hanging leg raises, except that your knees are fully bent, and you bring your knees all the way up to your chest while curling the pelvis up. This modification from the hanging leg raise basically reduces the amount of weight that you’re lifting making the exercise easier. If you cannot yet properly perform a hanging leg raise, this is the best exercise to progress towards that goal. Both hanging leg raises and hanging knee raises can also be done from training rings slung over a power rack or pull-up bar, which makes them even more effective and easier on your shoulders.

Hanging both leg raise

Hang from a pull-up bar with a shoulder width grip. With knees just slightly bent (almost straight), raise your legs up until they almost touch the pull-up bar, while actually curling your pelvis up as well. Your back should round as you curl your pelvis up. Make sure to not perform this exercise with an arched back. This workout will properly strengthen both the abs and hip flexors. If you have shoulder problems or have a weak grip , you can use the hanging elbow straps. However, be extra cautious to properly curl your pelvis up during the hanging exercises if using the elbow straps since they tend to promote an arched back. If you wish to greatly increase your grip strength, thereby improving most of your upper body pulling exercises, perform the hanging leg raises without the elbow straps by using the standard hanging grip.

list of good exercises

The Good Exercises (focus on these):

1. Hanging leg raises (with hunched back)
2. Hanging knee raises (with hunched back)
3. Lying leg thrusts (hip thrusts)
4. Decline bench leg thrusts (hip thrusts)
5. Reverse crunches (crunching hips off floor)
6. Ab bicycles (alternating knees to elbows)
7. Ab scissors
8. Stability ball crunches (weighted for progression)
9. Bench crunches
10. Alternating (oblique) crunches
11. Weighted cable rope crunches (with hunched back)
12. Ab wheel
13. Stability ball hip flexion (knee tucks)
14. Abdominal vacuums (transversus abdominis development) 

A Couple Surprisingly Killer Abs & Core Exercises

1. Front squats (mostly a leg drill, but requires extreme ab stabilization and strength)
2. Renegade dumbbell rows (combines incredible upper body work with amazing oblique and core stability work)

We are going to treat all these exercises one after the other including picture clips of their positions in the upcoming posts. Remember to do as you learn........improve your workout.

Exercise routine

Another common misconception with ab training is that many people think they must do it every day in order to obtain ripped abs. In reality, you really should train abs like you would any other muscle group. I recommend inserting a tough 5-10 minute ab routine into your workouts 2-3 times per week. That will be more than sufficient to help you fully develop your abs, without over-training them. Remember, your muscles need enough rest to properly develop. In fact, training your abs more than 2-3 times/week may lead to over-training and bring your progress to a halt.
The Bad Exercises (avoid these)

-Lying straight-legged leg raises (first 45° off of floor, one leg at a time or both)

-Hanging leg raises with an arched back

-Sit-ups with feet supported

-Straight legged sit-ups

-Any machine-based ab exercise

-Any machine-based twisting exercise

About your Abs

The abdominals are composed of the rectus abdominis and the lateral abdominal muscles known as the transversus abdominis, and the internal and external obliques. The rectus abdominis runs from your sternum to your pelvis and essentially helps pull your rib cage and your pelvis closer together. The transversus abdominis acts as a natural weight belt essentially holding your insides in, and stabilizing your trunk. The internal and external obliques work to rotate the torso and stabilize the abdomen.

The rectus abdominis is the actual visible “six pack” that you see in someone with well-developed abs and a low body fat percentage. However, the lateral abdominal muscles are also very important to develop due to their role in supporting the spine and maintaining a healthy lower back. In addition, developing the transversus abdominis helps pull your stomach area inward giving you the appearance of a smaller waist. Whenever you suck your stomach in, you are using the transversus abdominis to perform that movement. The rectus abdominus is activated whether you’re pulling the upper body up or pulling the lower body up. With that said, it should be noted that it is beneficial for you to work the abs from a variety of different angles to ensure maximum results.

Body fat scale

Men tend to accumulate more body fat in the abdominal area, whereas women tend to accumulate more body fat in the hips and thighs. If you want to figure out how much body fat you need to lose to get down to these levels or lower, you’ll need to have your body fat percentage measured. There are many methods available to do this, but the methods that will be most accessible to the majority of people are the skinfold caliper method, the bioelectrical impedance method, or estimates using girth measurements of various body part circumferences. If you’re a member at a gym, you can most likely have a trainer at the gym perform either the skinfold caliper method or the bioelectrical impedance method.

No one cares but you

The reason the world is becoming fatter is that our food supply has become more heavily processed, refined, filled with chemicals, and modified from its natural state over the years. Everybody thinks that they don’t have time in this fast-paced world to prepare their own meals anymore, so they grab quick junk foods from corner stores, fast food joints, and restaurants. This habit makes it that much harder to stay healthy and lean, because THEY aren’t looking out for your health. Only YOU knows what is best for do that!

The solution is easy! First, we need to make smart whole food decisions, and prepare our own meals. Second, we need to get out and move. Our bodies are meant to move and be active on a regular basis. That’s the simplest way to look at it. We will get down to some of the insider secrets from a fitness junkie on how you can lose fat out of both your training and your nutrition programs. Grab it on the next post