Most of the times it’s easy to lose weight, but it is very difficult to keep the results. Here are some easy to follow tips on how to be able to deal with this problem.

Very cliched, but still effective way is to put an old picture of yourself with the “old” you, which apparently you do not like, on the refrigerator or the cabinet with sweets. So every time you reach for something to eat and think, “Well, so what? Nothing will happen to me from one piece”, you will see what you were before and you will immediately remember why you had put yourself through the diet and why it is so important to keep the results.

Another way is to make a list of everything you like in your new body, how and why it makes you feel confident and happy. Look this list regularly and remind yourself why you should not throw the entire hard work, of losing weight and getting into shape, away. Proper motivation is most important.

Try new healthy recipes. This will diversify your menu, you will find a new favorite dishes and will have less need to return to your old eating habits.

Turn some sport into your hobby. Find what you like and do it with pleasure – gym, home exercise, pilates, dance – folk or Latin, jogging in the park, no matter what, the important thing is to practice it regularly to keep the dream figure, along with your smile and good tone.

It is important to know that skin and hair have the same composition of chemical elements and are one of the organs that are made to protect, so it is good for you to take care them as well as your body. The easiest example to be given is the blood that provides nutrition and oxygen to the hair and skin and make them easy to grow and repair. Choose foods which are great vitamin resources and will make your skin and hair look healthy.

But let’s look at the vitamins and how they affect your skin and hair.

Vitamin E

This vitamin is very discussed. It will stimulate your hair growth and skin repair, which will make them look outstanding. The way it works actually is by thinning the blood consistence which helps it run better under skin and scalp. Foods that contain Vitamin E are for example green vegetables, nuts, every kind of seeds and wheat germ.

Vitamin B Complex

These vitamins are known to reduce the pressure of the nerves based under the skin and scalp. They as the Vitamin E are playing a major role in growth, reproduction and repair of the hair and skin. It is recommended for you to take B Complex as they contain all the needed B vitamins. Foods that are rich on B vitamins are eggs, carrots, nuts, whole grains, peas and other.

The Special role of Biotin

Biotin is important for the growth and maintenance and it is a part of the B vitamins. It is a great fat reducer and controls your metabolism. It also controls amino acids, carbohydrates, and they are providing materials needed for the structure forming of the skin and hair. It can reduce hair loss and dermatitis. Biotin is common component of chicken, whole grains, lentils, oats, brewer’s yeast, nuts and seeds.

Vitamin C

The best known vitamin which is a great source of improvement of the elasticity of the blood vessels as it increases the blood circulation too. As like the other vitamins it helps the blood to carry more nutrition and oxygen to the important organs and also to your hair and skin. Specialist this days are talking about the collagen and how it helps the skin to stay fresh and smooth, it is known that Vitamin C is one of the main components that helps creating more and more collagen. The recommended amount of Vitamin C is up to 10 000 mg per day but you have to know that you can not overdose this vitamin. The body will control the levels needed for your organism. It is common met in green vegetables and citrus fruits.

Using Sage

Sage is a natural antiperspirant which can be found in the whole World, also used as herb in the kitchen. It is recommended for use as a tea against hyperdrosis (the medical condition for excessive sweating). If you suffer from sweaty feet you can place the sage leaves directly in your shoes. How to prepare remedy from it? Use one cup of boiling water to pour sage – 2 tbsp. of fresh or 1 tbsp. of dried sage leaves. Leave for 24 to 48 hours at regular room temperature. The mixture itself can be applied in the problem areas of your body. You must ensure that the area is clean and dry to make it easier for the sage to absorb.

Witch Hazel for Your Face

It can be used to control your face sweating. It is made from the oil extracted from the leaves and bark of the with hazel and it is used for natural astringent. To protect your face and control the sweating apply thick layer of the oil on your face using cotton ball. Remember that this product is natural and you can apply it on every other place which is a problem one for you.

Tea Tree Oil

Extracted from the leaves of melaleuca tree which originates from Australia is also one great natural astringent. Teat tree oil is on of most effective ways to dry your skin and control or even prevent sweating. Used the same way as Witch hazel it should be applied as a thin layer on the problem areas such as underarms, groin, hands, and feet. It relieves even people who suffer from fungal infection caused by the excessive sweating they have.

Burdock

This bitter herb is best for use as tincture. It controls sweating different way by diverting sweat from the body parts directly to lymph nodes, kidneys and bowels. This way it reduces the sweat coming from the sweat glands. To use it take 1 tbsp. of burdock tincture three times per day.

Sequence of days:

These days are the most important element of diet. Compliance with the order in which to eat, and the right combination of foods will lead to excellent results. The diet consists four days of regular meals and a day of water, every 29th days. This diet starts with a protein day continues with legumes day, carbohydrate and ending with fruit. This cycle is repeated until the 29th day, when you drink only water.

Day 1 – Protein day

Which foods belong to proteins:

Meat, cheese, eggs, dairy products, spinach, turnips, soybeans and soy products, cabbage, tomatoes, beetroot, cauliflower …

Proteins are large molecules composed of amino acids. Amino acids contained in foods of plant and animal origin. There are 8 amino acids our body needs and can not produce and therefore we must gain them from the food we eat. Proteins are needed to maintain our growth, as they actually build our body (hair, nails, muscles, etc.). They are also needed for many other important processes in the body.

Remember, do breakfast only fit fruits and what is more don’t mix them.

Day 2 – Legumes and pulses:

Which products fall into this category:

Rice, beans, green beans, peas, soybeans, corn, lentils, potatoes …

DAY 3 – Carbohydrate

Which products fall under the carbohydrate: sugar, pastry and pasta, pizza, cakes …

Carbohydrates are a source of energy for the body, improve mental work and stabilize central nervous system. If you consume more carbohydrates than your body can process glucose and glycogen, they accumulate in fatty deposits. Divide to: monosaccharide, disaccharides and polysaccharides.

Since carbohydrates are the biggest enemies of your normal weight, in this day it is necessary to adhere strictly to choose the right combination of carbohydrate.

This diet includes carbohydrate as follows:

Pizza with vegetables or fruit (without proteins). Spaghetti with tomato sauce, ketchup or sauce of mushrooms. Do not put meat in the sauces or other protein. You can consume also cakes and salty pastries, and even ice cream.

DAY 4 – Fruits

Fruits are rich in vitamins and energy, so you will feel much better and will also prevent many infectious diseases. Very soon the fruit day will become your favorite day in the daily cycle.

This day has the rule not to mix the fruits at one meal! One for breakfast, other for lunch and different one for dinner.

You can eat all kinds of fresh fruits, dry fruits, which are recommended to be pre-soaked in a little water to make them more digestible. It is desirable for them not to be covered with sugar. The consumption of compost prepared with less sugar or fruit juices is allowed. If you can’t get through the all day long only at fruits eat nuts and seeds, but in limited quantity – 25-30 grams, and they shouldn’t be salted or with caramel.

29^th day – Water day

This day is follows the fruit day, and it is every 29^th day from the beginning of the diet. Actually you will have 3 water days throughout the diet’s 90 days. The day is the worst, but you’ll feel its positive effect at least two weeks after. At the day after the water day you can lose 1.5 to 2 kg.

Additional rules to be observed during the diet:

1. You must strictly follow the sequence of days – protein day, day of pulses, carbohydrate day and fruit day.

2. Before starting your diet measure blood pressure and keep measuring it at least once a month.

3. This diet is excellent for people with high blood pressure, but if you are taking tablets for high blood pressure, do not stop them without the advice of your GP.

4. For cooking use mainly olive oil and spices.

5. Follow the hours between meals. If at a certain time you feel hunger, eat a fruit or drink a glass of water or fruit juice.

6. When you drink fresh fruit juice, you have to know that it replaces one meal.

7. It is absolutely forbidden to drink carbonated drinks and alcohol during the.

8. Coffee and tea must be drunk without sugar.

9. During meals do not drink water or tea because irritates the digestion juices and thus obstruct the correct digestion of food. Drink water or tea a half hour after eating.

10. Never drink milk between meals, because it is considered as a meal itself.

11. Be careful not to eat salty.

12. During the diet make sure that you move more than usual, because movement is healthy.

One of the main purposes of this regime is not only to reduce weight but also to change metabolic processes, since the end of the diet we get to keep the weight that we have achieved at the end of it. If you break the diet you might not obtain the desired result.

Why is this regime so good?

• The duration is 90 days and in that time you can loose from 8 to 15 kilos.
• You can eat the normal quantities of food, but the perfect results are achieved when you lower it.
• It is not tough. The only important thing is to follow the sequence and the combinations of the different foods.

People with high blood pressure several weeks after starting the diet stop the medicines used for high blood pressure.

If you don’t loose weight the first 10 days, do not give up under any circumstances and not lose faith and will. Keep your diet until the end as it is possible to loose 5 kg at once.

The diet duration is 90 days and 90 days only. After completing is required 90 days holiday. After this, you can repeat it once more.

Do breakfast only with fruits (during the diet as well as during the break), because from them your body draws fruit sugar which is necessary for the nervous system! Remember, do not mix the fruits, one fruit is one meal!

Eating cycles:

Studies have shown that the human metabolism has 3 cycles:

• from 4.00 to 12.00h – cycle of cleaning. During this time it is preferable to consume minimal quantity of food and to drink a lot of water, tea or low fat beverages. During the diet you can eat only fruits for breakfast.

• from 12.00 to 20.00h – cycle of eating. During this cycle we can eat unlimited. It is not so important how much we’ll eat but what we’ll eat and it necessary to preserve the time between the meals.In protein day between there should be 4 hours between the meals. On the day of beans and pulses, and carbohydrate the time between meals is at least 2 hours.

  During the fruit day it is good to eat more fruits, but you should know that one type of fruit is considered as one meal. Between meals you can have from 1 to 2 hours. If you can’t go all day only at fruits you can eat nuts but they should be row and not more than 100 gr.

• from 20.00 to 4.00 – digesting cycle. During this cycle the food is digested and absorbed, so you should not eat anything. If you are very hungry and can not stand, take a piece of fruit or a glass of water, maybe tea without sugar.

More to come tomorrow…

Do not eat fast

One reason for the bloating is fast food. It is therefore important that each piece should be chewed carefully. Enjoy the food while you chew, because digestion begins while she is in our mouth. This way you guarantee yourself a good metabolism and flat tummy.

Eat less but often

Instead of 3 large meals a day, try to eat small amounts but more frequently. This diet not only will prevent swelling, but will help to control the hunger.

It is recommended to increase to 5-6 meals per day.

Avoid constipation

Too little consumption of fiber and fruits, and lack of exercise can lead to constipation, which will undoubtedly swollen your stomach. The recommended daily dose of fiber for women is 25 grams. You can be sure that with fruits you won’t have a problem. And about the activity – after work to walk, whether in
stores or on the way home, never mind. It is important to move around.

Do not overdo it with sodas

Undoubtedly sodas form gases which are not the best thing you can do for your figure, especially the belly. Instead, you can consume fruit juices, mineral water with lemon. If you can’t keep yourself away from your favorite carbonated drink, then limit the amount you take daily.

Be careful with beans and legumes

We all know what happens after eating beans and most of its relatives. This does not mean you have to cancel them. Just eat in moderation and if  you are on a diet – gradually integrate this type of food in it.

Do not overdo it with bubble gum

Excessive chewing gum can also lead to bubbles in the stomach. If you can not overcome the desire to chew, then replace the sweet delight with some fruit or food rich in fiber.

First by going out as little as we can, during the hot part of the day – from around noon till the late afternoon. However, lately the heat starts in the morning and it is best to wait if you can until evening to go out. Take several cold showers during the day. NOTICE: Do NOT bathe in unguarded waters it is not an option to cool off and can be very dangerous.

Sadly we all have duties and there is no way to spend all day long, indoor, in front of the fan or the air conditioner with a glass of cool drink. Soon or a later we’ll have to go out.

So here are some tips you can follow:

Summer Clothing Tips

When you go out you must wear a hat (the best one is from canvas fabric) and sunglasses. It is best to have sunglasses with 100% protection against UV-rays. Glasses protect not only your eyes but the delicate skin around them.

Do not wear dark clothes. Consider wearing lighter and lighter clothes from natural fabrics. If you can, try to wear loose clothes. You can wear a shirt with long sleeves to protect the skin of your hands from the hot summer sun. And still, if the idea of long sleeves and legs is not the one for you and you take it for absurd do not forget to smear your skin with sunscreen protection factor. And something interesting – if, for some reason, you decide to water your shirt so that it can keep you cold, better don’t. In fact the wet shirt protects you from the UV rays less than the dry.

Food And Drinks Tips

What we eat and drink is also very important. As you know it is very important to drink beverage. But this doesn’t mean alcohol or too sweetened drinks – they dehydrate your body.

Food - the best is that it consists as more fruits and vegetables as possible and less fatty foods.

The effect of the summer heat on the body have another side. Under these conditions any bacteria multiply and spread more easily, so you have to be careful. Above all, be careful what and where you eat, especially with regard to dairy and meat products which do not have prepared yourself. Do not forget to wash your hands regularly, as well as fruits and vegetables that you eat.

To be continued…

There are nutritions that can help you fight the over-weighted areas of your body easily. But there is one thing that is pretty simple but have a great effect if you keep it strictly – to control your dally amount of food. This will gurantee you that you won’t have problems with overweight from eating more than you need.

Here are some tricks to avoid over-consumption

First thing you should do is the easiest. Use small dishes and utensils. This is the first step you can do. Everything is in your mind and you have to control it right. And do remember when using small dishes do not repeat to compensate.

Second thing to do is to keep up the process of eating in control. Do not get distracted by other activities. Eat slow and enjoy your food. This will help you to get satisfaction much easier and with less food. Some scientists even say that watching TV is one of the biggest distractions now days. While keeping your mind busy wit the television it can’t respond to the eating process. This leads to a simple result – you eat more.

Third and final. Drink water. This is the perfect intoxicant for your body. Detoxification leads to degradation of fats. And beleive me this is all you need.

This little remedy will stimulate your immune system. And this is not only good for your health but it’s tasty.

And so what you need is:

300 gr row nuts, for example walnuts or almonds

800 gr honey

1 lemon.

Take the nuts and grind them. Peal the lemon and cut it into very small cubes. Finally mix everything together.

One spoon a day is enough for the mixture to have the wanted effect on your immune system. Enjoy it!

Foods

We have all probably experienced halitosis caused by eating certain foods. We eat a meal and then suffer with embarrassing bad breath later.

The culprits are sulfur compounds found in certain foods like garlic and cabbage. These sulfur compounds cause breathe to smell bad.

When we eat, sulfur compounds from foods are absorbed by our digestive systems. Contrary to popular belief, sulfur compounds do not cause halitosis as a result of working their way back up into the mouth from the stomach. Rather, the sulfur compounds move from the digestive system into the bloodstream where they are carried to the lungs.

Here the lungs expel the sulfur compounds from the body by way of the air that we exhale! Amazingly, many of these sulfur compounds are also excreted in sweat from the skin and in urine for hours to even days after the food containing them is eaten.

Bacteria

Chronic bad breath is constant and long standing. Although a little harder to treat, it can be treated nevertheless.

The problem starts with bacteria. Did you know that over 170 different types of bacteria live in our mouths?

These bacteria feed on bits of food left on our teeth after meals. Feasting on these “leftovers”, bacteria produce sulfur compounds which once again give breath its foul smell.

Many of these bacteria are anaerobic meaning that they can not live in the presence of oxygen. How do they live in the mouth which is exposed to oxygen every time we breathe?

These bacteria hide in places where oxygen can not reach – under plaque and food debris, in the spaces between the teeth and gums, and in the deep crevices of the tongue.

This is why proper dental care is important in eliminating bad breath. Brushing and flossing:
Remove bacteria from the mouth.

Remove the layer of plaque, food debris, and dead cells which protect bacteria from oxygen.

Saliva – Nature’s Mouthwash

A very important fact to remember when battling bad breath is that saliva is our friend. A dry mouth represents the perfect environment for odor causing bacteria.

Saliva acts as nature’s mouthwash by keeping the mouth moist, washing away bacteria, and dissolving foul smelling volatile sulfur compounds.

Conditions which reduce saliva flow or which make our mouth dry can therefore lead to halitosis. In fact, the morning breath which many people experience after a long night of sleep is caused by the reduction in saliva flow that occurs when we sleep.

People often combat chronic bad breath using mouthwash as their weapon of choice. Ironically, most commercial mouthwashes are useless in eliminating chronic bad breath. Recent studies have reported that mouthwashes only temporarily mask the odor of bad breath for as little as 10 minutes after brushing.

In fact, because they contain alcohol, mouthwashes can actually make the situation worse by drying out the mouth creating a more hospitable environment for odor causing bacteria. A new breed of mouthwashes containing chlorine dioxide, however, have proven very effective in combating bad breath.

These mouthwashes do not mask bad breath odor like conventional mouth washes. Instead, the chlorine dioxide in these rinses directly attacks the volatile sulfur compounds responsible for halitosis

Periodontal Disease

If you try:

* Staying away from certain foods that are known to cause bad breath,
* Removing bacteria and food particles by brushing your teeth and flossing,
* Removing bacteria from the tongue,
* Making sure that your mouth does not become too dry (maintaining saliva flow),

…and still have bad breath, you may want to see your dentist. Your dentist should be able to detect these periodontal pockets during a routine gum exam.

These areas are difficult to keep clean and may create a continuous supply of sulfur gases. The more areas that you have harboring these bacteria, the worse the breath.

The stretches, for example, are a result from changes in collagen of the skin and it is an effect from expanding beyond its borders. When collagen is not sufficient, the veins expand and form a violet-red stretch marks.  After a time your skin loses its pigmentation and stretch marks remain as white.

This can happen during pregnancy and also in drastic diet, so better avoid it. I mean the diet.

Normally increase of your weight is resulted from increasing the amount of food you eat. So, figuratively speaking, you are “flooding” your body with extra fat, sugar and preservatives.


Note that excess sugar is a major helper in the process of aging of the skin, since it attacks and preventing new collagen production.

On the other side is the rapid weight loss.

Do not be fooled that the injuries in this process are smaller. In rapid weight loss, skin may not react quickly enough and easily, and you will see the effect in the area of abdomen, thighs, arms and even face. This is why doctors and nutritionists deny fast diets and advising their patients to choose a healthy diet combined with exercises.

Fact, a healthy lifestyle, combined with appropriate sports program may make you look younger. If you add antioxidants and vitamins to a well-balanced diet and reduce the amount of sugar, you will enable your body to reduce the level of natural collagen.

The healthy diet is based on fruits and vegetables, proteins, like chiken and fish, and mainly on low fat products.

Insomnia in turn causes headaches, black circles under eyes, fatigue … and may be hundreds of symptoms you don’t even suggest.

Here are some simple ways to deal with insomnia:

1. Skip afternoon coffee and especially the one after dinner. Leave your favorite drink for the morning.

2. Try to go to bed at the same time every evening. Your body will enter into rhythm faster than you can imagine. If you manage to do that every night, in the morning you will be able to wake up even without an alarm.

3. If you had a really emotional day, you can turn to alternative medicine and take melatonin.

4. Relax from the stress. Surely this is not so easy, but try not to think about your problems before you sleep.

5. Drink warm milk before bed. Really works and the reason for its beneficial effect is called serotonin.


6. If you don’t like milk, drink herbal tea. Very suitable for this purpose is chamomile tea.

7. Take a walk before bedtime. This will charge your lungs with oxygen, and you will sleep better.

8. Do not watch movies that will cause you to think of them – horrors and drama are not suitable.

9. Sleep with a mask. Domino creates complete darkness and you will sleep more easily.

10. Try to go to bed before 12 o’clock. Between 9 and 11 is the best time for a sleep.

11. Go to bed before you are completely sleepy. If you need to clean your makeup or to take a shower, avoid it… all of these rituals will drive away your wish for a sleep.

Beach season is close and this is the perfect time to look in the mirror. How do you look in a bathing suit? If in coldest days you have lose form, now is the time to work it back.

Gaydan Gabal, owner of a fitness gym in Toronto share some basic ways on how to prepare your body for the beach:

1. Endurance training

If you really want to have and effective training, you need at least 45 minutes – 3 times a week. You can practice at home as the most appropriate exercises are: push-ups, recruitment, various squats etc.

Remember one thing – the less muscle you have, the more calories burned.

2. Balanced training

Cardio exercises are a great way to burn some calories but the best resuls gives balancing it with endurance exercises. If you want to free your body from some kilograms – do cardio exercises 3 days a week, and leave other 3 days for endurance training. You should give yourself one day rest.

3. Eat on small portions

Acceptance of small quantities of food several times a day speeds up metabolism. So rather than miss the breakfast, and eat something sustaining to lunch and make a great dinner – try to eat morning, noon and night with two snacks between meal.

4. Control calories

Eat to satiate, not to gluttony. This extra amount may impede the metabolism so that it need to process the food 2 to 3 days.

5. Constancy

If you start a diet and after three days quit, you should determine that you want see the results. It is necessary to comply with its plan – to train regularly and eat according to the program. Your body likes routine and, if use some weights, it will try to keep the results. It is important not to miss even one days.


6. Drink water

This may sound cliched as a rule, but many people do not follow it and the result is – dehydration. Drinking enough water helps your body dump toxins and prevent fluid retention and bloat. When it has a lack of water – your body stores it. Furthermore, drinking water saves calories – we often interfere thirst with hunger, and it is always better to drink a glass of water rather than sweetened drinks.

7. Do not miss meals

Omission of eating is more dangerous for your figure than to eat a sandwich. This is because these pauses between nutrition slows metabolism. So if you do not have time for breakfast – better drink a protein shake.

8. Stretch up

Many people tend to miss the stretching, even making their training consequently. Your muscles needs it in order to prevent any injuries. Furthermore, it stimulates the body circulation, which is part of maintaining good form.

9. Remove the stress

Good appearance depends not only on the figure, the emotional and mental state plays a role. Stress forces the body to produce cortisone – it prevents burning of calories. You should try breathing exercises, meditation or a walk to get rid of it.

10. Raise the bar

Once entered into rhythm, you have set the program for your body. After passing this barrier it is difficult to continue the changes. If you need more – change the program or try a larger load.

Like We said, you need only 6 weeks to see real results.

They have not passed yet, but we hurry to show your advanced exercises to perform after the 3rd week.

We suggest you to try movements that do not affect just one muscle concentrated and loaded in full.

One hand pushups

Assume pushup position, rest on forearms and your toes. The back is tense, but the body is in the air.

Tight your stomach and carefully carry the burden of your body on the right forearms. Reach the left hand forward and hold 3 to 10 seconds.

Return to starting position and repeat with other hand. This is a rerun, but it is good to be in 5-10 repeats in a total of 3 series.

Rest between the series not more than a minute.

Lateral pushup with turn

Assume position as shown – uphold your right forearms, and lift the body above the ground with your legs tightened.

Tight stomach and extend left left hand up to the ceiling. Then turn it to the ground below your body, like you are trying to lay on the floor.

Return to starting position, left hand available on the hips – this is a rerun.

Make 3 sets of 5-10 repetitions for each side, the rest between series should be not more than a minute.

High lifting of the thigh

Lay down on the ground on your back as your right leg is folded in the knee and strained your left forward.

Relax your hands on the floor turned up. They should be at the level of the shoulders. At the same time, your hip is about 5 centimeters above the ground.

Lift it up to form the direct ascending line between the shoulders and strained leg. Hold 2-5 seconds, then relax

Repeat a total of 15 times, then change legs.

If you want to complicate the movement, cross your hands on the chest.

Attacks with hand lifting

Take a weight in your left hand – 3 or 7 kilos. Lift it up to the shoulder, with arm folding in the elbow

Stand back with left leg to make attacks – knee should almost touch the floor. At the same time, push-up hand to the ceiling.

Throughout the abdomen and tighten it to not allow twisting in the waist.

Return to starting position and repeat movement 15 times. Then replace the supporting leg.

To increase the load, you can take another weight in the other hand.

Pushup

Assume pushups position, fold your hands in elbows and uphold them. Severity of your body is covered by the forearms. At the same time tightened the legs back in a straight line with your body.

Tight stomach (Imagine that someone is about to hit you in the stomach) and hold for one minutes. If you do not succeed the first time, hold for 10 seconds, relax 5 and thus increase the time for tightening and seeks to rest less until you pass one minute.

Try to concentrade on your position – do not loose your hips and do not raise your butt.

Lateral pushup

Get on your right side with tightened legs and lift up to the back bone of the right hand, which is perpendicular to the body. Release the left hand on left hip.

Tight belly and hold for one minute. The whole time keep your hips and knees above the floor.

Marsh

Lie down on back with legs folded at knees and feet set on the floor. Thus, your butt is raised in the air. Relax your hands away from the body at the level of the shoulders and hands, turned up.

Assume a position in which the body is in a straight line from shoulders to knees.

Tight belly and lift right knee to the chest. Hold for 2-3 seconds and relax down. Then do the same with left leg – this is a rerun.

Perform this 7-10 times total in 3 series with breaks between them.

Lunges with turning

Use weight about 4-8 kilograms and hold it with both hands simultaneously. Assume stride position and extend your hands forward.

Make a big step forward (strike) with your left leg and tight abdomen. Besides, turn your torso left with extended forward hands.

Turn again and face forward in the starting position using your supporting leg.

You should perform a repetition using your other leg in the same way.

Make a total of 3 sets of 10-15 times.

Easy, we are not suffering from a new influenza, which affects our mental activity.

Just some experts are of the opinion that it is better to do exercises for the entire torso – chest, abdomen, back, rather than individual.

According to them,local movements as abdominal presses do not have enough effect as affecting one of the most isolated muscles in the body, and even trained it may not be visible under layers of subcutaneous fat.

That is why, Rachel Kosgrouv, American fitness instructor, has developed a system of exercises, which loaded the entire torso muscles, involving that even legs and butt.


She believes that it is burning more calories, and in combination with intensive cardio exercises you are burn fat and subcutaneous. That helps you for a perfectly flat abdomen.

In the gallery are exercises you can begin with. They must be performed for about 3-4 weeks, then you have to change with new movements, which also will be presented soon.

Start each workout with a mild warming – from 3 to 5 minutes, then continue with the cardio. For the dynamic part of the program will help any way we can.

Now see the first 4 classes – for beginners. Click Here >>>