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Friday, April 17, 2020

Get Rid Of Flabby Arms


Flabby arms look as bad as a jiggly tummy. They make you look older, unfit, and on top of that sleeveless clothes are just out of the question! In fact, flabby arms can ruin your entire look even if you have a perfect figure. This can affect your confidence and create a negative body image.

All said and done, how do we get rid of flabby arms? And more importantly, what causes them? Read to find out!

Exercises For Flabby Arms



1. Triceps Dips
How To Get Rid Of Flabby Arms - Triceps Dips
Image: Shutterstock
If you are working out at home, place your arms on a chair or bench and elevate your feet by putting a stool under them.
Steps
  1. Assume the starting position by placing your arms behind your back, gripping a bench or the rack.
  2. From the starting position, slowly lower yourself. Keep your body upright and your elbows, tucked close to your sides.
  3. Concentrate on lowering your body only with the triceps. Ensure that your elbows are at a 90-degree angle.
  4. After this, push your body back up using only your triceps. Repeat.

2. Push-Ups


How To Get Rid Of Flabby Arms - Push-Ups
Image: Shutterstock
Push-ups are primarily chest exercises, but they also work the triceps as a secondary muscle. They are one of the most common measures of strength.
Steps
  1. Place your hands with the palms facing downward on the floor, shoulder-width apart, with a slight bend in your arms. Keep your feet together. Support your weight on your hands and toes.
  2. Lower yourself until your chest is almost touching the floor. Inhale as you do this.
  3. Exhale and push your body up back to the first position.
  4. Steady yourself at the top and repeat.

3. Tricep Kickbacks


How To Get Rid Of Flabby Arms - Tricep Kickbacks
Image: Shutterstock
Tricep kickbacks require two light dumbbells. If you don’t have any at home, you can use one-liter water bottles.
Steps
  1. Hold a dumbbell in each hand.
  2. While you are standing, bend your knees slightly, keeping your back straight, and bend forward slightly. Your body should be almost parallel to the floor. Keep your head up and your arms close to your sides such that there is a 90-degree angle between your forearm and upper arm.
  3. Keep your shoulders locked to your sides while extending your arms back. Focus on the contraction of your triceps only.
  4. Hold for two seconds and lower your arms to the starting position. Avoid swinging your arms.
  5. Repeat.

4. Tricep Extensions


How To Get Rid Of Flabby Arms - Tricep Extensions
Image: Shutterstock
Tricep extension is an amazing exercise for triceps and helps to make the triceps stronger and more toned.
Steps
  1. Stand with your feet shoulder-width apart.
  2. Hold a dumbbell with both hands, with the thumbs wrapped around it for better grip. The dumbbell should be held behind your head, and your palms must face the ceiling.
  3. Your upper arms should be close to your head. The elbows should be close to your eyes and perpendicular to the floor.
  4. Lower your upper arms until the weight is touching the upper part of your back. Don’t move your elbows. Keep them locked close to your ears.
  5. Use your triceps to raise the dumbbell up with your arms fully extended over your head. Exhale as you do this.

5. Bent Over Row


How To Get Rid Of Flabby Arms - Bent Over Row
Image: Shutterstock
To perform a bent over row, you will need a barbell. A set of dumbbells can also be used as an alternative.
Steps
  1. Stand with your feet shoulder-width apart and grab a barbell with your palms facing down.
  2. Bend forward and slightly bend your knees. Keep your back straight. Your torso should be parallel to the floor, and your head pointed up.
  3. Keep your elbows close to your body. Breathe out, and pull the bar towards your chest, just below your ribs. Exhale as you do this.
  4. At this position, squeeze your back muscles and hold.
  5. Lower the bar down to the starting position, just around your knees. Repeat.




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How To Lose 20 Pounds!



Losing 20 pounds in a short time could be a challenge. But if you want to achieve it for a special upcoming event, you must act promptly. In this article, we have devised the right plan that can help you lose 20 pounds fast. The plan works by kick-starting metabolism, aiding detoxification, and shedding water weight.

These 10 best strategies to lose 20 pounds in three weeks are safe in the short run, and if you make them a habit, they can also help with healthier weight loss in the long run.

1. Drink Up (Water, Of Course!)

Water helps flush out toxins, supports digestion, prevents constipation, reduces bloating, maintains internal pH and homeostasis, and induces thermogenesis (the production of heat in the body) (1), (2).
Drink 3-4 liters of water every day. Also, drink 500 mL of water at least 20 minutes before a meal. This can help restrict your calorie intake (3).
Drink two glasses of water at room temperature as soon as you wake up. Adding two teaspoons of fenugreek seeds to a glass of water can help improve insulin sensitivity (4). You can also make detox water by adding cucumber, ginger, cumin, and mint leaves. This will promote hydration and boosts overall body functioning.

2. Cut Back On Calories

Consuming fewer calories creates a negative energy balance in the body, which helps you lose weight. For quick results, you can cut at least 500 to 600 calories from the total number of calories you consume now (5), (6).

3. Ban Sugar, Junk Food, And Processed Foods

Eliminate all foods high in sugar, sodium, and those loaded with preservatives. Restock your kitchen with whole foods, and low-cal snacks like popcorn, fruits, and veggies. If you crave sweets, have low-cal yogurt with figs or peaches. You can also have one piece of dark chocolate (with 80% or more cocoa) after dinner.

4. Have Five Types Of Veggies And Fruits

Consume five types of fruits and veggies per day (7). These are rich in dietary fiber, vitamins, minerals, and phytonutrients that promote satiety and prevent fat absorption. They are low in calories, improve bowel movement, and help build immunity. Your body’s cells will start to function optimally and use the stored fat as energy and aid weight loss (8). Consume the following:
Fruits – Apple, banana, orange, grapefruit, lemon, lime, plum, cherry, apricot, papaya, pineapple, and peach.
Veggies – Spinach, cauliflower, broccoli, carrot, bell pepper, collard greens, chard, radish, turnip, okra, eggplant, tomato, cucumber, onion, bottle gourd, bitter gourd, scallion, lettuce, cabbage, purple cabbage, bok choy, asparagus, peas, and beetroot.

5. Load Up On Protein

Lean protein sources, like fish, skinless chicken breast, lentils, tofu, mushrooms, eggs, pulses, nuts, and seeds, help increase satiety. They also help build lean muscle, and this improves metabolism (lean muscle contains more number of mitochondria) (9).
Whether you are snacking or having breakfast, lunch, or dinner, include a source of lean protein like chicken breast, egg, tofu, mushroom, and lentils and beans.

6. Avoid White Carbs

White carbs (or bad carbs) are foods like flour, sugar, pasta, white rice, crackers, and cereals. These are processed, refined, and high in calories and have minimal nutritional value.
Bad carbs tend to increase blood glucose levels and are easily digested (10). Hence, you quickly feel hungry and munch on other processed and high-calorie foods, eventually leading to weight gain. White whole foods like cauliflower, beans, white potato, and turnip do not fall into this category.

7. Consume Healthy Fats

Healthy fats like fish oil, avocado, avocado oil, nuts, olive oil, and rice bran oil contain PUFAs (polyunsaturated fatty acids). PUFAs help reduce inflammation in the body (11), (12). This reduces the risk of inflammation-induced weight gain.

8. Eat On Time And Control Your Portion Size

Eating at odd times, starving for a long duration, or being unaware of portion sizes can contribute to weight gain more than the food itself (13). Hence, it is important to practice portion control, eat every 3-4 hours, have regular breakfast, take dinner by 7:30 pm, and avoid late-night snacking.
Also, starving yourself can lead to weight gain as the body goes into a famine mode, provoking the cells to store everything you eat in the form of fat (14). Do not starve yourself. If you feel hungry at odd times, have a fruit or baby carrots with hummus.

9. Avoid Distractions While Eating

Toss away your phone, shut down the laptop, switch off the TV, and concentrate on what you are eating. It is a great tip for quick as well as long-term weight loss.
When you look at your food and eat, your brain gets the signal that you have eaten and are full. Multitasking while you eat makes you feel hungry soon after as you have not given your brain the visual cue of how much you have eaten.

10. Stay Active

The problem with quick weight loss is that you not only regain the weight quickly but also have loose skin. You must work out regularly to look toned.
If you are not a fan of the treadmill, you can do yoga, dance, swim, ride a bike, etc. Do a little HIIT and bodyweight training to flaunt a chiseled look. Working out may help mobilize the fat, improve your metabolic rate, and help you maintain the lost weight and sleep better at night (15), (16), (17).
Also, you must keep moving. Take a walk every one hour, walk to and from office, ride a bicycle to the supermarket, take the stairs instead of the elevator, or walk your dog twice a day. This will keep your metabolism firing throughout the day and help you shed the pounds quickly. Make sure you take 10,000 steps a day.



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10 Ways To Lose Excess Hip Fat


Women are prone to gain excess fat in the hip and thigh regions. You will be surprised to know that this is an advantage during pregnancy. But the downside is, after a certain age, pregnant or not, you will gain weight around your hips and thighs, depending on your body type (1).
This leads to the appearance of cellulite (orange peel-like skin due to excess fat accumulation and expanding of the skin). It is a sign of an unhealthy lifestyle, and you must change it NOW.
Shapely and firm buttocks not only flatter your figure but also improve posture and provide strength. Read on to know the ways to shed the excess fat from the hips, prevent sagging, and mold your hips back in shape.

How To Shed Hip Fat Naturally At Home

1. Calories Count

If you think you can spot reduce the excess fat from your hips, unfortunately, you are wrong. You must aim at shedding the excess fat from your body and then look at ways to spot reduce the hip fat.
Calorie counting may be a pain, and if you are not comfortable with it, avoid it. However, you can always make a smart guess at what kind of foods you must avoid to prevent consuming too many calories.
Have raw veggies and fruits and drink green tea and herbal tea. Avoid sugary and high-sodium foods, fried foods, ketchup, and packaged fruit juices.

2. Drink Like A Fish

Keeping yourself hydrated is the best way to flush out toxins and boost your metabolism (2).
Drink at least 3 liters of water every day to see visible changes in your body weight, skin, and brain function. You can also add herbs and spices like cinnamon to your water to make the taste more appealing.

3. Start Your Day With Lemon Water

Lemon water is a well-known fat mobilizer. The vitamin C in the lemon helps boost immunity and scavenges the harmful free oxygen radicals (3). It also helps balance the internal pH and kick-starts metabolism. Here’s how you can prepare lemon water.

How To Make Lemon Water

Add the juice of half a lemon to a glass of room temperature water. You can add a teaspoon of honey if it is too sour for your taste. Stir well and drink up.

4. Or Start Your Day With ACV

ACV or apple cider vinegar is a great substitute for lemon or lime. It is natural and is known to have promoted weight loss in many dieters. Scientists have also found that ACV is a potent obesity inhibitor and can help reduce the risk of heart disease (4). It is most effective when taken 30 minutes before a meal. Follow the method mentioned below to use it.
Note: Avoid ACV if you have acidity issues.

How To Use ACV To Cut Excess Hip Fat

Method 1 – Add a teaspoon of apple cider vinegar to a glass of room temperature water. You can also add a teaspoon of honey to it. Stir well and drink it first thing in the morning.
Method 2 – Soak two teaspoons of fenugreek seeds overnight in a glass of water. Strain it in the morning, add ACV, and drink.

5. Use Sea Salt

Did you know that constipation and a poor digestive system can make you gain weight and prevent the normal functioning of the cells and organs (5)? The colon or large intestine should be clean to keep your digestion fine and metabolism firing.
Drinking only water may not work for you if you experience constipation regularly. You can use sea salt to cleanse your system. The vital minerals in the sea salt act as a laxative, cleanse the colon, and improve digestion. Use unrefined sea salt for the best benefits. Here’s how you can prepare a sea salt solution.
Note: Avoid using sea salt if you have hypertension, kidney, or liver problems.

How To Make Sea Salt Solution For Weight Loss

Method 1 – Add two level teaspoons of unrefined sea salt to a glass of warm water. Stir and drink it first thing in the morning.
Method 2 – Add the juice of half a lime to the sea salt solution and drink it on an empty stomach.

How Often To Use Sea Salt For Weight Loss

Use it every day for a week. Drink a glass of sea salt solution first thing in the morning.

6. Coffee To Whittle The Excess Flab

Black coffee or coffee without sugar or any cream can help you shed the extra pounds. Coffee helps suppress appetite and makes you feel full (6).
Drink a cup of black coffee 30 minutes before any meal for the best results. If you are not a fan of caffeine, you can opt for green coffee, which has very little caffeine and is loaded with chlorogenic acid that boosts metabolism and prevents fat absorption.
Drink two cups of black coffee, along with 3-4 liters of water, to lose weight without putting in too much effort. You may also try green coffee for weight loss.

7. Include Healthy Fats In Your Diet

Not all fats are bad. Healthy fats help maintain cell integrity and aid the proper functioning of various organs and biochemical reactions. They have anti-inflammatory properties that help reduce the constant state of inflammation or stress, thereby lowering the chances of inflammation-induced weight gain (7).
Include coconut oil, clarified butter (ghee), almonds, macadamia nuts, walnuts, sunflower seeds, flax seeds, chia seeds, sunflower butter, rice bran oil, olive oil, melon seeds, and pumpkin seeds in your diet. Make sure you practice portion control or check the serving size as consuming them in excess may do more harm than good.

8. Eat Healthy

Eating healthy is not expensive if you know what you need and where to find it. Restock your fridge and kitchen with healthy foods like veggies, fruits, herbs, spices, healthy fats, full-fat milk, full-fat yogurt, and lean protein (8), (9). Make sure you don’t buy any processed foods like salami, sausage, frozen foods, and potato wafers.
Have five different types of veggies and space it out in three servings. Have three different types of fruits and space it out in three servings. Avoid using packaged sauces and canned or ready-to-eat foods. Where can you find the healthy stuff? Try the local vegetable market or supermarket. Avoid going to the “junk food” aisle at the supermarket.

9. Try Green Tea

Green tea is loaded with antioxidants (10). It contains epigallocatechin gallate (EGCG), a potent antioxidant that helps flush out toxins and kick-start metabolism, improves digestion, increases satiety, and keeps you energetic the entire day.
Drink green tea or matcha green tea without adding any sugar or cream. Avoid flavored green tea as it contains added sugar and flavor to make it more palatable, and it is not as effective as pure green tea. Drink 4-5 cups of green tea per day. You may also try herbal slimming teas for weight loss.

10. Reduce Snacking

We all love to snack, but it becomes a problem when you snack on unhealthy foods every hour. Snacking on chips, wafers, or chocolate will make you gain weight and halt your weight loss journey, no matter how much you exercise.
Tweak your snacking foods – have cucumber, carrot, hummus, freshly pressed fruit juices, peach, guava, grilled sweet potato, or sprouts. Also, avoid late-night snacking.




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