7 Ways to Get a Flat Belly in 2012

Flat Belly

Are you sick of hiding your belly under baggy tops or buying your pants a size too big so your stomach won’t spill over the waistband? You’re not alone. The stomach is a major, if not the major problem area, for men and women. I can’t tell you how often I’m asked for advice on how to achieve killer abs, flatten the mommy pouch or lose the love handles. If you really want to get a flat stomach — or score that six pack — follow these tips and make 2012 the year you finally make it happen!

Focus on Your Entire Body — Not Just Your Stomach

Contrary to what many people believe, doing thousands of sit-ups or crunches all day, every day, will not get you closer to achieving those washboard abs. Yep, you read that right. Both belly bulge and love handles are about excess body fat, NOT lack of muscle. That’s why ab exercises alone are not the solution. Scoring a flat stomach is all about workouts that impact different muscle groups at the same time — so you’re strengthening your entire body AND burning more calories.

This is why I’m such a huge advocate of circuit training and use them in my online workouts and in my DVDs. When done properly, circuit training builds lean muscle and improves aerobic fitness simultaneously, making this type of exercise the most effective fat-burning workout you can get. In fact, if you aren’t already up on circuit training, it’s time to get acquainted now because it should be your new weight-loss best friend.

Each circuit is a combination of strength training and cardio exercises (about four to five) that are performed directly after one another, with little or no rest in between. When a set of these moves is done, you go back to the beginning and do them again before moving on to the next circuit. A typical circuit-training workout will get your heart rate up and impact a variety of muscles — not just one body part — which is the BEST way to burn off that belly fat.

Build Up Your Core

Get ready to start planking — and I don’t mean the form of ‘planking’ that has gone viral. The plank I’m referring to is a powerful move that targets your core abdominal muscles, practices balance, and strengthens your chest and back muscles. This pose is not as easy as it looks or sounds, but trust me, the effects are well worth the extra effort it takes to master this move.

To do a basic plank, start in a push-up position, except keep your hands directly under your shoulders instead of outside your chest. Legs should be straight out behind you with feet together. You are balancing on your palms and the balls of your feet. Hold this static contraction for as long as you can. Work your way up to a minute, and then challenge yourself to hold the pose even longer. What I love about the plank is that there are so many different variations — side plank (pictured), reverse plank, plank-ups, plank twists and more. Different types of planks target different core muscles, so do yourself a favor and work a plank move into at least one of your daily circuits. You’ll definitely see results.

Learn the Truth About Trouble Zones

There is nothing to love about love handles, and there’s no quick fix solution to getting rid of them. Sorry buddy, but it’s true. Targeting “problem areas” is tough because fat is burned systematically across the body according to your own unique genetics. Focusing on one region of the body won’t make fat disappear altogether, but there are some exercises that will bring blood, and thus oxygen, to these problem areas and I believe that this oxidization will help break down the fat. For love handles, a major trouble zone for both men and women, try this side-bend stretch. Remember, it’s not a magic fix, but it may help to break down the fat that builds up in that area of the body.

SIDE BEND
(Do this stretch at least three times a day throughout the day.)

Purpose: To stretch the triceps, upper back, abdominals, and obliques. Here's how you do it: Bend to one side, while holding your opposite arm overhead, then quickly stretch to the other side, raising the other arm. This drill should be done in a controlled, continuous fashion for 10 stretches on each side of your body.

Eat the Right Foods

First, let’s get something straight; all processed foods need to go. Get rid of the potato chips, microwave dinners, and definitely put an end to those fast food fixes. The sodium, preservatives and sugars alone will help keep your belly looking bloated and defeat your efforts. Replace the junk food with whole, quality, organic foods that are packed with healthy nutrients, not preservatives. Then, work these three foods into your diet for maximum belly-fat burn.

    * Beans and legumes contain the best kinds of carbs and also contain resistant starch, which aids in your post-meal fat burn. Beans also help you feel fuller and store less fat.
    * Berries are another great fat-fighting food. They have been proven to stop individual fat cells from getting larger and encourage fat cells to release adiponectin, a hormone that helps reduce inflammation, lower blood sugar, and reverse leptin resistance.
    * Nuts are another diet essential that can help to keep your tummy taut. Research has found that people who eat nuts twice a week are much less likely to gain weight than those who don’t.

Say No to Happy Hour

I’m not going to tell you to abstain from alcohol completely, I’m pretty open about how much I enjoy a little tequila and organic red wine from time to time. But when you’re trying to lose weight and tone up, alcohol is the ultimate enemy. Alcohol releases estrogen into the bloodstream and when you have excess estrogen, you’re more prone to hold onto weight. Ever seen a guy with a beer belly? It’s the excess estrogen causing that fat and inhibiting muscle growth.

Alcohol also lowers your inhibitions, decreases your willpower, and stimulates your appetite. The result? You in a drive-thru ordering a cheeseburger and fries at 2 a.m. Now THAT is definitely not the route to a rock hard six pack. Your best bet is to take a hiatus from happy hour until you meet your weight-loss goals and can re-introduce alcohol into your diet in a healthy way.

Cut Your Sodium Intake and Up Your Water Intake

Bloating isn’t all in your head. It IS possible to carry extra water weight in your tummy. To beat the bloat, decrease your sodium intake to 1,500 mg a day and increase your water consumption. It’s easy to start monitoring your sodium intake by reading food labels. Limiting the amount of sodium you consume will help you reduce your water retention and look leaner in your clothes.

Health Tips by Everydayhealth

Read current news at http://bbc-cnn-worldnews.blogspot.com

How great sex can help you live longer

Great Sex

Everyone knows that good sex feels fabulous at any age. But what’s not as well known is that a regular roll in the hay can also add up to eight years to your life expectancy.

Not only that, but the more orgasms you have, the longer you can expect to live.

Regular sex improves hormone levels, heart health and brain power and revs up your immune system – so you can hold on to your youth while you enjoy yourself.

Aim for orgasm

It’s not just the amount of sex you’re having that counts when it comes to adding years to your life – it’s the quality, too. One study discovered that orgasms can increase the body’s infection-fighting cells by up to 20%.

Even more impressive is the fact that regular orgasms make men twice as likely to live into old age as those who don’t have sex and women to live up to eight years longer.

Having an orgasm ­floods the body with mood-boosting ­chemicals and promotes relaxation, as well as bonding ­couples emotionally.

Several studies have shown happily married couples are likely to live longer than singles or those in negative relationships.

And it’s not just the men who reap serious benefits.

Women who have two orgasms a week are up to 30% less likely to ­develop heart disease than those who don’t enjoy sex.

Years added: Up to eight

Cuddle up

Cuddling isn’t just an ­enjoyable aspect of good sex – it also helps to release the ­“bonding hormone” oxytocin, which has been linked to life expectancy.

Babies and even animals that are deprived of this hormone, which is triggered by positive touching, often fail to thrive.

Research has found that oxytocin can dramatically boost longevity and people in relationships are less ­vulnerable to chronic diseases and depression.

Make the most of it: Even if you’re not in the mood, a cuddle can trigger a rush of oxytocin and make you want to get closer – but only with your beloved, as it is produced in greater quantities with a familiar partner.

Years added: Seven

More, more, more!

It really is a case of use it or lose it and ­having sex at least once a week will keep your hormones, heart and brain in top ­condition. And the more you have, the better the ­benefits. Men who have sex three or more times a week reduce their risk of heart attack or stroke by 50%.

It’s largely a myth that sex can trigger heart attacks, but if you’re worried, don’t over-do the aerobics and you’ll still get the benefit of powerful relaxation ­hormones. Feeling happy and positive about your life can also add years and regular sex ­releases “feel good” endorphins at any age, as well as easing stress.

Make the most of it: Have a “sex date” once a week. It doesn’t have to be at bedtime – try it if the kids are out on ­Sunday afternoon or by sneaking home at ­lunch.

Planned sex means you’ll look forward to it more and you’re more likely to ­prioritise it if it’s in the diary.

Years added: ­Up to two

Cook up a storm in the bedroom

To enjoy good sex, it helps if you’re in the mood – which ­is why brain chemicals are ­so important.

A lack of desire, once you’ve ruled out illness, tiredness, or other issues, can be down to a reduction in one of four brain ­chemicals – dopamine, acetylcholine, GABA and ­serotonin.

To get them up to speed again, certain herbs and spices can help. For dopamine, which enhances mood and confidence, try basil, black pepper, chillies, cumin, garlic, ginger and turmeric.

Acetylcholine helps improve alertness and focus so try ­­all-spice, basil, peppermint, sage and thyme.

GABA, a natural antidepressant, is found in alcohol – but just one or two glasses of red wine will do the trick.

Serotonin boosts happiness and ­relaxation so try turkey, bananas and chocolate.

Make the most of it: Cook up a light vegetable curry served with saffron rice (also a ­libido booster) to get yourselves in ­the mood.

Years added: Up to 10

Stay fighting fit

An infection isn’t likely to carry you off in your youth, but as you age, flu and ­respiratory infections can become a huge health issue. Luckily, sex can help to protect you.

A US study found couples who have sex up to twice a week have higher levels of antibodies – which protect the body from colds and flu – than people who enjoy less bedroom action. So while getting your five a day is important, it may be even more useful to get your two a week.

Make the most of it: Cut down on excess boozing, which weakens the body’s defences. Instead, go to bed an hour earlier and this will help to fight off ­the flu.

Years added: Up ­to eight

Work up a sweat

It’s common knowledge that exercise helps keep you fit, improves circulation and muscle tone and staves off the ­ageing process, ­but going to the gym can be hard work.

So it’s good news that sex provides almost all the same benefits as regular exercise, without having to hit the treadmill. It increases circulation and metabolism and burns about 30 calories for 20 minutes of reasonably active sex. That means in an hour you’ve burnt off a glass of wine or a couple of biscuits.

And when it comes to good bone health and avoiding osteoporosis in later life, it’s equally good news.

Middle-aged women who have ­weekly sex have been found to have twice the bone-protecting oestrogen levels of those who don’t.

Make the most of it: Keep sex fun by switching positions. If you always do it in missionary, speed up your heart rate by going on top for a change.

Years added: 10

Put your heart ­into it

Cutting down on fat and giving up smoking is great for your heart, but not always fun.

Sex, on the other hand, is fantastic for your heart – with none of the dull, boring bits.

And it’s not only women who benefit in the heart stakes.

A study last year by the New England Research Institute showed that having sex twice a week can reduce the risk of a heart attack by 45% – and if that’s upped to three times a week, it’s ­down to 50%.

This is thought to be down to ­endorphins, which can help ­neutralise stress hormones.

One study suggests that a powerful orgasm is equivalent to a shot of Valium and works immediately as a relaxant.

Make the most of it: Give each other a sensual massage to help stress melt away. Lots of stroking and intimate touches will soon put you in the mood for more, all the while releasing all that built-up tension.

Years added: Up to 15

Sex for survival

Most people’s holy grail of health is cancer prevention, so it’s good to know that regular sex might be instrumental in protecting both men and women from the Big C.

According to one study, women who have regular sex may even lower their risk of breast cancer, while further ­research from Nottingham University suggests that sexually active older ­men are less likely to develop ­prostate cancer.

And there’s plenty more research to show links between intimate sex ­and decreased stress levels and ­cancer protection.

Even if it involves a good giggle, you’re helping to dramatically decrease the effects of the stress hormone cortisol, which has been linked to the ­development of certain cancers.

Just 15 minutes of fun between ­the sheets every day can ­increase your life expectancy – so why not head ­for the bedroom and double up ­your ­pleasure?

Make the most of it: After a tense week at work, cuddle up in bed with a funny romantic comedy and a glass of red wine (known for its ­cancer-fighting properties) to make sure you’re ­extra relaxed before ­finally ­getting down to business.

Years added: Eight

News by Mirror

Read current news at http://bbc-cnn-worldnews.blogspot.com

Exercise May Improve Memory in Fibromyalgia Patients

Exercise improved pain and memory in women with fibromyalgia, even without medication, suggests a new study.

Researchers found that regular aerobic exercise decreased activity in memory and pain control areas of the brain.

"The decreased brain activity ... suggests that the brain is working more efficiently," says study researcher Brian Walitt, MD, in a news release.

"We also see less brain activity in areas responsible for pain processing, which might be aiding that efficiency," says Walitt, the director of the Fibromyalgia Evaluation and Research Center at the Georgetown University Medical Center in Washington, D.C.

The findings may help explain why regular exercise decreases pain and tenderness and improves brain function in people with fibromyalgia.

Fibromyalgia affects more than 5 million Americans, mainly women. Its most common symptoms include body-wide pain and tender points, fatigue, and difficulty sleeping. There can also be brain changes, such as memory and concentrations problems.

The study was presented at the Society of Neuroscience's annual meeting.


In this small study, researchers studied 18 women with fibromyalgia who had been taking medication for the condition. All the women received brain scans to measure their short-term memory. They also answered questions about their pain levels and overall well-being.

The women were asked to stop using their medication for six weeks. After that they had a second brain scan and took another round of memory tests. In the last stage of the study, the women exercised three times a week with a personal trainer.

During their half-hour workouts, the women could choose from several different kinds of aerobic activity. These included walking, cycling, swimming, and using a treadmill or an arm bicycle.

After participating in the fitness program for six weeks, the women received a final brain scan, memory testing, and a self-evaluation of their symptoms.

Initially, the women had more pain and memory problems when they stopped their medication. But after following a fitness program, memory returned to the levels seen at the start of the study. They also felt better physically and mentally, and they had less pain.

Their brain scans showed noticeable changes, too. Researchers observed a decrease in brain activity in areas that process pain and memory. This means the brain was more efficient and used less energy during a mental task.

The researchers suggest that one of the benefits of exercise for fibromyalgia patients is that it may streamline brain functioning. It may help free up brain resources involved in perceiving pain and improve its ability to hold on to new information.

Larger studies are needed to understand exactly how exercise may help fibromyalgia and what amount is most beneficial.
These findings were presented at a medical conference. They should be considered preliminary as they have not yet undergone the "peer review" process, in which outside experts scrutinize the data prior to publication in a medical journal.

By Cari Nierenberg