Weight loss exercises for women

 

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In a fitness rut? See more benefits from your gym sessions with these top tips from the experts.

We’ve all been there – endlessly slogging it out at the gym and not seeing the results we want. Getting stuck in a frustrating plateau can see your motivation and confidence take a dive.
But there’s no need to radically overhaul your regime – just by making a few minor adjustments to your existing workout, you can see your results soar. ‘When you’ve been training for a long time, you stop thinking about how you perform,’ explains A-list personal trainer David Kirsch. ‘But by pausing to refocus on the importance of those small details, such as good posture, positioning, technique and whether you’re making the most of your time, you can take your workouts to a new level. The key to success is to remember that the devil is in the detail.’
So are you ready to get down to the nitty-gritty? Read on to discover weight loss exercises for women.

Treadmill
‘It’s imperative you mix up your pace and distance during treadmill runs to increase running ability,’ says celebrity personal trainer and Asics running ambassador Nicki Waterman . ‘Mix interval training sessions with long runs and sprint work on different days. Just because you’re not running outside, doesn’t mean you can’t follow a running plan to provide training goals.’

Exercise Bike
‘If you train in the “fat-burning zones” advised by your bike, you’ll have to peddle at one speed and one intensity for at least 30 minutes to get a decent workout,’ advises Spinning instructor and Fitness First’s personal trainer of the year Kevin Hubble. ‘Aim to work at 70–80 per cent of your maximum heart rate instead, and introduce interval training. Play with increasing the resistance and gradient, and speeding up your pace.’

Weight Training
‘Increase the intensity of your resistance workouts by lifting weights that are around 25 per cent heavier than you normally use,’ advises celebrity personal trainer Steve Barrett. ‘This will train your muscles harder and to exhaustion more quickly and shave valuable minutes off your training sessions. You’ll also have a completely different workout.’

Pilates
‘If you rush your movements during a Pilates session, you’ll lack the control needed to execute moves properly,’ says Lynne Robinson, Pilates guru and co-founder of Body Control Pilates. ‘I’m not suggesting you slow every movement down, as some movements need to be done quickly, but I recommend you do everything with precision.’ http://www.womensfitness.co.uk/exercise-weight-loss/731/weight-loss-exercises-women

Foods For Healthy Skin

7 Miracle Foods for Healthy Skin

Sweet Potatoes
The pumpkin-colored hue of sweet potatoes not only looks pretty on your dinner plate, but its shade also works wonders on your complexion. Sweet potatoes boast large amounts of beta carotene -- an antioxidant whose red, yellow, and orange pigments dress many vegetables in their vibrant colors. Beta carotene's protective qualities defend against the damage that sun exposure will cause, says Moores.

Salmon
Add luster and softness to your complexion by feasting on salmon, a fish with one of the richest concentrations of omega-3 fatty acids. These healthy fats nourish the skin by reducing the body's production of inflammatory substances, decreasing clogged pores, and averting fine lines and wrinkles.

Snapper
This tropical fish, like salmon, is also sky-high in anti-inflammatory fats, and it harbors another beautiful skin booster: the mineral selenium. According to Moores, "Selenium has the ability to reduce the risk of sunburn and promote an even skin tone." Snapper itself has a sheen to envy -- in many fine restaurants the fillets are often served skin side up to show off its luminous scales.

Kiwi
An uncelebrated hero of supple skin is kiwi. This tangy-sweet treat packs more vitamin C per ounce than practically any other fruit. Vitamin C helps maintain the collagen in our skin, keeping it firm. But this nutrient can quickly evaporate through exposure to air, water, or heat, Moores says. Kiwi is an ideal carrier since it locks in the juicy benefits firmly beneath its furry skin.

Sunflower Seeds
Slow down the development of saggy, wrinkled skin by spooning sunflower seeds over salad. These seeds are replete with vitamin E -- a powerful antioxidant that decelerates the aging of skin cells, keeping us looking younger longer. Vitamin E is also known for its ability to diminish the appearance of scars.

 Turkey
Choose turkey over other lunchtime meats for its high concentration of zinc. "This mineral maintains collagen and elastin fibers that preserve skin's elasticity and firmness," says Moores. The healthiest variety to ask for at your grocery's deli counter? Roasted or smoked; flavored turkey, such as honey turkey or turkey pastrami, contains sugar and salt additives.

Tea
Dietitians continue to debate just how much liquid we should consume each day, but for Moores, the requisite eight to 10 glasses still stands. "Our body is 70 to 80 percent water, and if we are not drinking enough, our cells don't regenerate and remove waste, resulting in a buildup of impurities." Moores suggests alternating glasses of water with hot tea or unsweetened iced tea -- green or black. These beverages boast their own supply of acne-fighting antioxidants and phytonutrients (healthy substances from plants). <a href="http://http//www.lhj.com/style/beauty/skin/7-miracle-foods-for-healthy-skin/"></a>
Did you know there are actually Super Foods that help your body eliminate cellulite naturally? This site will explain more http://tiny.cc/4cefvw

Diet and Exercise Tips

Self-Help Guidelines for Healthy Activity:
• Consult a physician – men over age 40; women over 50; people with (or at risk for) chronic health problems such as heart disease, diabetes, or obesity.

• Start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury.

• Try to accumulate 30 minutes or more of moderate-intensity cardiovascular activity each day. You can do all 30 minutes together or through short bouts of intermittent activity (e.g., 10 minutes at a time).

• Add strength-developing exercises at least twice per week.

• Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.)

• Make leisure time active – garden, walk, ride a bike with family and friends, participate in an exercise class, join in a sports activity.

• Select activities you enjoy, find satisfying, and that give you a feeling of accomplishment. Success leads to increased motivation to be physically active.

• Be sure your activities are compatible with your age and physical condition.

• Make it convenient to be active. Choose activities that are readily accessible (right outside your door) like gardening, walking, or jogging.

• Try “active commuting.” Cycle, walk, or in-line skate to work or to the store.

• Make your activity enjoyable – listen to music, include family and friends, etc.

 For those who are already moderately active, increase the duration and intensity for additional benefits.

Weight Loss Tips:
Take in fewer calories than you expend. Few people understand this basic, simple concept.
• Eat smaller meals 3-5 times per day.

• Eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables.

• Eat slowly, and wait 10-15 minutes before taking second helpings.

• Don’t eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.).

• Prepare healthy snacks that are easily available (cut carrots, apples, etc.).

• Avoid buffets.

• Drink plenty of water, especially immediately before meals.

 The Healthy Weight Approach to Dieting:
 • Enjoy a variety of foods that will provide essential nutrients.

• Three-quarters of your lunch and dinner should be vegetables, fruits, cereals, breads, and other grain products. Snack on fruits and vegetables. Eat lots of dark green and orange vegetables. Choose whole-grain and enriched products more often.

• Choose lower-fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat. Shop for low fat (2% or less) or fat-free products such as milk, yogurt, and cottage cheese. Eat smaller portions of leaner meats, poultry, and fish; remove visible fat from meat and the skin from poultry. Limit the use of extra fat like butter, margarine, and oil. Choose more peas, beans, and lentils

• Limit salt, caffeine, and alcohol. Minimize the consumption of salt. Cut down on added sugar such as jams, etc. Limit beverages with a high caffeine content (tea, sodas, chocolate drinks) and caffeinated coffee to two cups per day. Minimize alcohol to one to two drinks per day.

• Limit consumption of snack foods such as cookies, donuts, pies, cakes, potato chips, etc. They are high in salt, sugar, fat, and calories, and low in nutritional value.
 
 • Eat in moderation. If you are not hungry, don’t eat.
http://www.entnet.org/HealthInformation/dietExercise.cfm

Aerobic Exercise/Fitness News

A new study has revealed that aerobic exercise can lead to contentment.

A team of researchers from the University of Berlin found that the 'natural high' that is associated with regular exercise can dampen the need for other reward - such as money.

Volunteers were split into two groups. Members of the first group were sedentary and those within the second group were trained endurance athletes. All volunteers were asked to complete 30 minutes of 'rigorous exercise' on a treadmill, or the same amount of time doing 'placebo exercise' such as stretching.

Afterwards, all volunteers played a money-based game where they had to push buttons as quick as they could top avoid losing Euros.

The results showed that all volunteers - whether they were used to exercise or not - had less desire to win money. It is thought that the results were affected by levels of the chemical dopamine, which is released in the body during bouts of exercise.

The results follow other recent studies that found women responded in a different way to images of food after exercise. Lead author of the study, Professor James LeCheminant, from Brigham Young University, told news.byu.edu: "This study provides evidence that exercise not only affects energy output, but it also may affect how people respond to food cues." http://www.fitnessfirst.co.uk/learn-about-fitness/regular-exercise/exercise-contentment/ http://www.youtube.com/watch?v=hNECyt6Bo0A

How To Increase Breast Size Utilizing 10 Natural Ways

Achieving a breast size that a woman can be proud of is possible without taking a pill or resorting to medications. It is common knowledge that the primary role of a woman’s breasts is to provide nourishment to her child; however, everyone knows that breasts are also sources of a woman’s sexiness and appeal. This is why many women seek to learn how to increase breast size.
To most women the size of their breasts is important; however, they rarely have a say so on their size as it primarily boils down to genetics. Breast enlargement surgery has become a common procedure in many countries as women seek to find ways to have larger chests. This is still a risky surgery for such superficial matters and finding a reliable surgeon can prove tricky in certain areas. This can be avoided all together if more women were aware of the many natural remedies available for increasing breast size.
Breast Massage Magic
There is a Taoist massage exercise that has been said to increase breast size after one month. This requires setting aside 30 minutes of time every day to perform this massage on your breasts. Start by rubbing your palms together to produce energy then place your palms on each breast and massage them in a circular, downward manner. Repeat this motion up to 300 times or for 15 minutes, whichever happens first.
This should be repeated twice a day – preferably once in the morning and once in the evening. It is also a good idea to use massage oil as you perform this. Some options are almond, geranium, olive, and ylang-ylang.
The reason this works is because as you massage your breasts it increases the blood circulation in the area. This in turn allows phytoestrogen to travel in the bloodstream to the breasts and permits growth receptors to increase in the area. Also, as the breasts and nipples are stimulated prolactin is being made, and this ads to the growth of the breasts.
Palm Pushing Effect
Bring your palms together in front of your breasts. Press them firmly together, and it will appear almost as if you are praying. Count to five then relax. Repeat ten times. This exercise helps strengthen breast muscles, and make them appear firmer. This exercise can be repeated whenever you have free time.
Powerful Push-Ups
Doing push-ups are not only great for arm muscles, but also for pectoral muscles. When these muscles are developed, they allow the breasts to be firmer, and this in turn makes them appear larger.
To do a proper push-up, lie face down on the floor with feet and palms apart. Both hands must be placed flat and the back must be kept straight as you push yourself up and lower yourself back down. Keep your butt down and your body in a straight line.
Chair Lift Results
This toning exercise requires the use of a chair with arm rests. It will require you to place both arms on the rest and make your body into a straight line. Grip the arms of the chair and push your body up, hold for five seconds then release. Repeat this motion 10 times, take a break, and do 2 more sets of 10.
Yoga or Pilates Wonders
Both of these exercising techniques work the core of the body along with other main muscular areas. Doing these exercises will cause the breasts to become augmented because breast tissue and muscle will become strengthened. They are also great for correcting posture.
The Right Diet
Increasing the protein in your diet can help to increase muscle mass. One protein packed food is chicken. Chicken is also great for assisting in breast growth because it is normally packed with estrogen because of the chemicals they are fed. Fenugreek sprouts are also known to contain estrogen. Some other products also believed to help increase breast size are flax, pumpkin seed, sunflower seeds, and anise.
Breast Enlarging Plants
The “dong quai” plant is believed to have effects for increasing the size of breasts. It is not that common, but the women who have used it for that purpose claim it is effective.
Weight Gain
Thin women are more prone to have smaller breasts. It is possible to go on a healthy diet to gain weight. Instead of getting heavy, however, you can increase the size of your breasts by eating the right foods.
Use Exact Bra Size
More often than not, women wear the wrong bra size. This can actually affect the size and shape of a woman’s breasts. It is important to get measured every six months to make sure you are buying and still wearing the right bra size.
Bravo for Brava
The Brava Breast Enhancement System, approved by the Food and Drug Administration, is said to increase breasts by one cup size. It supports the breasts with two domes and applies slight tension. This is supposed to pull and stretch breast tissue.http://www.howtoincreasebreastsizeguide.com/how-to-increase-breast-size-utilizing-10-natural-ways/
If you want to discover more on how you can increase your cup size within 6 weeks then you need to see this website...http://tiny.cc/dwefvw

Long Hair Care Tips

Avoid sleeping with tightly braided hair or hair in a tight ponytail. The stress can cause breakage and/or hair loss. When your hair is braided, make sure that it is not too tight or it could cause breakage and/or hair loss. If your hair is braided or you have a ponytail, use a specially treated band or scrunchie which will prevent breakage of your hair. Limit your use of clips, bows, and untreated bands. Even if you plan on growing your hair out further, you should trim your hair once every 3 months, if not split ends will cause your hair to break off and your hair will begin to lose it's beauty. If you plan on just maintaining your length, a trim once every month and a half to two months should suffice. Don't use a brush to detangle your hair, this will stretch your hair and may cause your hair to break off. Instead use your fingers, a pick, or a wide tooth comb to detangle your hair. When detangling your hair work your way from the tips of your hair up to the hair roots. Work on detangling one section of your hair at a time and go in a downward direction. Be gentle when detangling; pulling down on your hair too hard will cause breakage. If you detangle your hair before washing it, it'll be easier to dry and style as well as decrease the knots and tangles after you are done washing your hair. Don't rub your hair dry with a towell, instead blot the water out of your hair, when you rub, it'll cause your hair to tangle. Hair can get caught on cotton pillow cases and break when you are sleeping especially if you toss and turn a lot when you sleep. Using a satin or silk pillowcase where your hair will make it so that hair will slide across the pillowcase without getting caught. Another tactic to prevent breakage is to put your hair up in a ponytail on the top of your head with a scrunchie or specially treated band (that prevents breakage). An alternative to the silk pillowcase is to wear a satin or silk scarf over your hair before your sleep to prevent breakage. Brushing your hair is important because it spreads the the hair oils out across the length of your hair. Use long strokes starting from the roots of your hair when brushing and stroke your hand over your hair after you are done brushing to get rid of static. http://www.haircareguide.com/long.htm

How to get Perfect Skin

How to Have Perfect Skin

 

People are always wondering how to have perfect skin. Well that's impossible, but at least people can have smooth, shiny skin without blackheads. That may happen by following the steps below every day. Good luck and enjoy good results.

 Steps

1. 1
   Make sure you have a healthy diet, enriched with the vitamins and minerals your skin needs.Vitamins B, C, E, A and K all help keep your skin fresh and glowing.
   
   
   
   
   

   
   
   • Vitamin B forms the basis of skin, nails and hair. You can find this vitamin in foods like oatmeal, eggs, rice, bananas and even Vegemite.
   • Vitamin C protects your skin from sun exposure, keeping you away from skin cancer. Vitamin C pops up in citrus foods such as lemons, limes, oranges, bell peppers, cranberry/grape juice, cauliflower, and leafy greens.
   • Vitamin E also helps protect your skin against sun exposure, and can be found in foods such as olives, spinach, nuts, seeds and vegetable oils.
   • Vitamin A is essential for repair of the skin tissue-without it your skin will look dry and flaky. Vitamin A is found in fruits and veggies-so load up.
   • Vitamin K helps reduce dark circles under eyes, as well as bruises. Vitamin K is hidden away in leafy green vegetables, dairy products, and meats such as pork and liver.
2. 2
   Loads of fruits and veggies, nuts, rice and eggs will help your skin. Don't forget to drink lots of water to make your skin glow!
   
   
   
3. 3
   Always wear sun screen, sunglasses and a hat when you go out in the sun. Simply gobbling up lots of fruits and veggies with sun protecting vitamins won't keep you safe. Even if you have darker colored skin, you need to wear sunscreen. Choose a sunscreen that is 30 or 40 SPF and apply it evenly to your skin. Try to use a face friendly, water resistant sunscreen. Don't apply a whole chunk of sunscreen or you'll be shining all day. Apply just enough and follow the directions.
   
   
   
   • Try to avoid the sun at harsher times, such as the afternoon-around 10AM to 4PM. When the sun is at its worst, it's a real danger to your skin. It might be a good idea to wear lip balm with sunscreen in it as well. Choose a broad brimmed or bucket hat, and slide on a pair of sunglasses.
4. 4
   Find out what skin type you have: oily, dry, sensitive, or combination skin. Read up on your skin type on the internet, from a dermatologist or experienced book. Each skin type will require slightly different care, and you will want to avoid some chemicals. Make sure you are an expert on your skin type.
   
   
   
   • If you are always getting rashes on your skin or neck when you use a new cream or wear a scarf, you probably have sensitive skin.
   • If your skin has a greasy shine to it, looks thick and dull and comes out in big pimples, it's most probably oily.
   • If your skin suits the previous description on your nose, forehead and chin and is fine everywhere else, you probably have combination skin.
   • If you feel like you have to moisturize all the time and your skin feels a bit tight in winter, you may just have dry skin.
5. 5
   Buy an appropriate soap/cleanser and moisturizer for your skin. It is not an essential to use a toner. Make sure you avoid harsh chemicals, and chemicals that aren't good for your skin type.
6. 6
   Wash your skin 2-3 times a day, with a dollop of cleanser/soap. Don't slather on moisturizer or put on a tiny amount-use an amount which you feel moisturizes your skin without making it too oily.
7. 7
   It might seem ineffective, but water is a great cleanser, particularly for young and oily skin. Hot water is good for oily skin; warm and lukewarm are good for other skin types. Moisturize afterwards. Wash your face in the morning and night, and if you want to, in the afternoon or after school. Make sure you wash your hands before washing your face, or you'll just spread bacteria and dirt. Find a good cleanser and moisturizer make sure it is organic, chemical and yummy smelling cleansers don't do the trick. Choose carefully, and be aware of your skin type. Proactiv has been known to actually strip paint off of walls!
   
   
   
   • If you are under twelve, it may be a much better idea to skip the cleanser and soap and simply wash your face with water.
8. 8
   Treat your skin. Once a week you can give your skin a treat, such as applying a face mask or steaming your skin. But make sure what you treat your skin with suits your skin type, or you might make things worse. Instead of harshly exfoliating for acne, try using tea tree oil-it really works. Dab a small amount of tea tree oil on the spot, or steam your face with it. For oily or sensitive skin, you might want to skip the fancy products and simply apply yogurt to your face. It also helps acne. Yogurt clears the skin and is gentle. This will work for dry skin too. Tougher treatments for the skin include retinol cream, which is a derivative of vitamin A, and glycolic peels. Be careful, though, because these products take a layer off of your skin and applying them too often can cause damage. Wash and moisturize after steaming, exfoliating or applying a face mask. Follow the directions.
   
   
   
9. 9
   Always stick to organic food. And remember to drink lots of water. Water flushes out the dirt and bad stuff that can cause bad skin. It is also very good to exfoliate dead skin off your face. Dead flakes trap the oil and bacteria growing inside that cause acne. Exfoliate with a peel or scrub. Do not do it too often or harshly; that will make it worse.
   
   

http://www.wikihow.com/Have-Perfect-Skin

Exercises for Women

3 Exercises Every Woman Should Do

#1 Exercise for Women: Squats Why they're effective: Squats are the go-to move for everyone who strength trains because they engage more muscles than any other move. Squats work the thighs (quads, hamstrings, outer thighs), glutes, and core (abdominals and the muscles that support your spine). You don't need any equipment to perform squats, but always have the option of adding dumbbells and/or a stability ball to add challenge. Perform 1-3 sets of 8-15 repetitions.     Starting Position Stand with your feet wider than shoulder width apart and your toes slightly turned outward. Action INHALE: With your abs pulled in tight and your weight in your heels, slowly lower by bending at the knees and slightly from the hips. Keep your back as upright as possible (don't lean forward from the waist).  EXHALE: Straighten legs and come up to the starting position to complete one rep. Special Instructions Make sure your knees don’t cross the plane of your toes. Try to lower until your thighs are parallel to the floor. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength. #2 Exercise for Women: One-Arm Dumbbell Rows   Why they're effective: Did you know that the easiest way to look longer and leaner is to improve your posture? Rounded shoulders are common among women when the weight of the breasts pulls the shoulders forward and upper back muscles are weak. Most people only train what they consider to be a "problem" or what they can see in the mirror (muscles on the front of the body. But strengthening your back muscles, particularly the lats (which give your back its "V" shape), can help improve posture. This exercise also targets several other muscles at once: the biceps, shoulders, and other back muscles (traps and rhomboids), which will help improve your overall upper body strength. Aim for 1-3 sets of 8-15 repetitions.     Starting Position Grasp one dumbbell in your right hand, palm facing the body.  Step forward with your left leg as if you were going to lunge.  Bend the left knee and straighten your right leg back.  Rest your left elbow your forward (left) leg. Try to create a flat back. Keep upper body steady with the abs pulled in tight. Action INHALE: With the right palm facing the body, "row" the dumbbell up as high as possible (towards the armpit) as the elbow points backwards.  EXHALE: Slowly lower dumbbell back down until arm is straight, but elbow does not lock, to complete one rep. Finish one set and switch sides.  Special Instructions Keep your spine in a neutral position. While lifting focus on the muscles in the back, visualizing your shoulder blade moving towards the spine, and coming back out as you release the weight down. #3 Exercise for Women: Bicycle Crunches Why they're effective: There has been a lot of research on the effectiveness of various abdominal exercises. Most experts agree that while crunches are good, adding some simple elements can make them even better. That's where the bicycle crunch comes in. Based on EMG tests of muscle activation, the bicycle crunch is one of the most effective core exercises there is, working the abs, obliques, and hips. You may want to lie on a mat, but no equipment is necessary. Aim for 1-3 sets of 8-15 repetitions.     Starting Position Begin by lying on your back with your knees bent, in line with the hips. Place hands behind your head and neck for support. Pull the naval in towards the spine throughout this movement.  Action Bend your left knee in towards your chest while you crunch up and twist, bringing your right elbow towards the knee.  Without resting, lower the left leg back down to the floor as the right knee comes in, twisting to the opposite side to bring your left elbow towards your right knee to complete one rep.  Repeat continuously until you complete one set. Special Instructions Breathe steadily throughout this exercise.   http://www.sparkpeople.com/resource/fitness_articles.asp?id=936

zumba exercise workout video