How To lose Cheek Fat in less than 2 weeks -

How To lose Cheek Fat in less than 2 weeks -

How To Do The Plank Correctly

Abs workout with Planks

He looks very simple, but what is this exercise is a very powerful way to work your abs. How long will you last?

Instructions: How to do the Planks Correctly

1. Begin the exercise with a push-up position: hands directly under your shoulders, toes on the floor and a straight body.
2. Put your forearms on the ground instead of your hands. Your elbows should be directly under your shoulders and your toes on the floor (if it is too much of a strain, start with your knees on the ground).
3. Keep your body in a straight line (buttocks not too high), tighten your buttocks and try to draw navel inward. You should immediately feel it in your abs.
4. Keep during the exercise to look at the floor in order to maintain a neutral neck and back position.
5. Make a straight, strong line from head to toe - a plank. Stay in this position, trying to keep a full plank for as long as you can

Also this short video:

Abs tips to keep going

• Do not have your hips to far from the ground. It will make this exercise easier but less effective
• Try to hold the plank in the first instance, 30 seconds. If this is too hard start with 10 or 20 seconds and add this to any attempt 10 seconds to it.
• If you are unable to do it any longer, stop and rest

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How Protein Shakes will help you lose weight and belly fat

The whey protein is a derivative of milk and cheese (which is often referred to as the gold standard of proteins), which since 420 BC was promoted for their health benefits.

At that time, Hippocrates advised his patients whey. Currently, the whey protein is linked to health benefits such as:

• Support your immune system because it contains immunoglobulins
• Help preserve lean body tissue (especially during exercise), providing bioavailable and cysteine ​​amino acids
• Keep blood pressure levels which are already within the normal range, and promote healthy vascular function 1

The whey protein promotes weight loss and muscle development

In addition to providing all the essential amino acids the body needs, the whey protein of high quality that comes from cows raised with organic pasture, also contains three ingredients of particular importance for health: leucine, glutathione and conjugated linoleic acid (CLA ).

Both leucine as the CLA may be useful if you try to lose weight while glutathione stimulates your overall health by protecting your cells and mitochondria from peroxidative and oxidative damage.

Although many recommend to whey protein as a way to increase your protein intake, I would be cautious in pursuing a high protein diet to lose weight.

It is true that protein helps reduce hunger by making you feel full longer, and by affecting certain hormones (increase the amount of certain hormones that reduce appetite while decreasing levels of ghrelin, the hunger hormone).

In addition, the protein can give a boost to your metabolism, and a number of studies suggest that high protein diet causes increased weight loss. 2 , 3

But there is compelling evidence suggesting that too much protein could stimulate the development of cancer by activating the mechanism of the target of rapamycin in mammals (mTOR, its acronym in English).

Beware High-Protein Food

Rarely if ever do, studies comparing diet high in protein / high carbohydrate / low fat with which it is high in fat / low carb / with a moderate protein content. If they did, we could have clearer this topic. For example, a study in April compared the following power:

• 15% protein, 35% fat and 50% carbohydrate
• 30% protein, 20% fat and 50% carbohydrate

They found that the protein group lost 30% 8.1 pounds (3.7 kg) obtained more than 15% of their calories from protein. However, do both types of power are far from ideal in terms of proportion of nutrients! Both are excessively high in carbohydrates and very low in fat.

Later I will talk about the needs of proteins, but for now suffice it to say that while your body needs protein, and whey protein is an ideal supplement training to promote development and muscle repair, it is important track your protein intake from all sources, and not be exceeded .

An amount of 30% protein is three times what your body needs for optimal health. So whether you try to achieve weight loss or meet your overall health and longevity, avoid food that is high in protein.

Instead, focus on increasing the level of healthy fats and eliminate net carbs (no fiber), while maintaining a balanced and moderate protein intake, calculated according to your body composition, which immediately explain.

Leucine-forming agent A Powerful Muscles

Consider these three ingredients that make the whey protein is such an attractive addition to your fitness and diet, and started with leucine . While played many roles in the body, leucine signals the mTOR mechanism to increase protein synthesis, and thus promotes muscle growth.

However, you really need very high amounts of leucine for optimal effect; much more than the recommended daily allowance (RDA, for its acronym in English), because most of leucine is used as a building block rather than a powerful anabolic stimulus.

The whey protein is ideal because it contains much more amount of leucine than other foods.

Only 3 ounces whey high quality containing about 8 grams leucine. To get that amount of other foods, would have to eat 1.5 pounds of chicken, more than 1 pound of almonds (more than 3,000 calories!) Or 16 raw eggs.

Glutathione helps other antioxidants to Serve at its highest level

Also, protein whey is an excellent source of precursors of glutathione , which is the most potent antioxidant of his body. This "master antioxidant" is a tripeptide which is within every body cell. As you probably already know, antioxidants are crucial to eliminate harmful free radicals from your body.

Most free radicals are produced during the metabolic process, but may also result from exposure to toxins, radiation and heavy metals. Since free radicals are so destructive, cells have a defense network designed to neutralize them.

This network consists of antioxidant vitamins, minerals and special chemicals called thiols (glutathione and alpha-lipoic acid). Glutathione is different from other antioxidants because it is intracellular .

Has the unique ability to maximize the activity of all other antioxidants, including vitamins C and E, CoQ10, alpha lipoic acid and antioxidants found in fruits and vegetables (hopefully) come every day .

Glutathione is important for energy production and Mitochondrial Function

Glutathione is also an essential factor in the use of energy, detoxification and prevention of diseases we associate with aging, largely by stimulating a healthy mitochondrial function. Deficiency is linked to:

• related to age, such as Alzheimer's and Parkinson's diseases
• coronary and autoimmune diseases
• Arthritis, asthma and other inflammatory diseases
• Cancer
• muscle weakness and fatigue

Dependent glutathione synthesis of adenosine triphosphate (ATP, for its acronym in English), so that when ATP levels are low, also have lower levels of glutathione.

This is another reason why exercise is so beneficial to your health - among other things, it increases ATP levels and glutathione. And to improve domestic production of glutathione, also strengthens your immune system.

The whey protein increases the production of Glutathione

Although glutathione can be found in supplement form, foods like whey are the best alternative.

The quality whey provides all essential amino acids for the production of glutathione (cysteine, glycine and glutamate) and contains a single cysteine ​​residue (glutamylcysteine) which is highly bioactive in its affinity to become glutathione.

Also, the whey provides critical cofactors, immunoglobulins, lactoferrin and alpha-lactalbumin (this is also a great source of cysteine), which together help create the optimal metabolic environment for high activity of glutathione.

Most oral glutathione supplements have shown to be poorly absorbed. Worse, glutathione supplements may actually interfere with your own body's production of glutathione.

Your body is programmed to produce itself glutathione, and taking a synthetic supplement your body decreases its own production, which will become dependent on an external source.

Another alternative is to take a supplement of alpha lipoic acid, which can help regenerate glutathione (also alpha lipoic acid helps regenerate vitamins C and E, which remain active in the body longer).

The red and organ meat are the best food source of alpha lipoic acid. In addition, vitamin D can help increase intracellular glutathione levels.

Some authorities nutritionists recommend taking a form of cysteine ​​known as N-acetylcysteine ​​(NAC, by its acronym in English), but I would not advise using this supplement if you still have amalgam fillings mercury because it could interfere with detoxification mercury.

The best exercise for six pack

For a exceptional six pack, it is necessary to combine two types of exercises: abdominal exercises that do bigger and stronger abdominal muscles, and interval training to help burn fat. Get enough sleep, eat a healthy diet and keep your stress levels low.

Bicycle crunches

Leave the traditional crunches in the past. In a proficiency study conducted by the Laboratory of Biomechanics of San Diego State University and sponsored by the American Council on Exercise, the researchers tested to see what common exercises are best for the rectus abdominis, which is the "six pack" . Abdominal bike were classified as the best overall exercise for this muscle group. Lie down, and while you're up place your hands behind your head. He wears a leg up and pulls the knee of that leg toward the opposite elbow pulling forward knee elbow. These two body parts touch before returning to the upright position. Repeat with the other leg and elbow.

The captain's chair for abdom

The American Council on Exercise not only found the captain's chair as the most effective obliques exercise, also ranked as the second most effective workout for the rectus abdominis. Sit in a chair with your arms at your sides and hold the side of the chair. Keeping your abs tight and your torso straight, lift your knees toward your chest. Pause for a second and then return to the starting position. Avoid twisting your torso or legs balance training to focus directly on the core.

Vertical leg crunch

The American Council on Exercise has been classified as the vertical leg crunch as the fourth most effective exercise for the rectus abdominis. In fact, compared with the traditional contraction, this was more than twice as effective in the oblique and almost 30 percent more effective for the rectus abdominis. Lie on your back with your hands behind your head and legs in the air at an angle of 90 degrees with the trunk. Contract your abs and lift your shoulders and upper back out of the ground like you would in a traditional crunch. Pause for a second and then returns to the starting position.

Interval training high intensity

You can make strong abs, but if they are hidden under a layer of fat it's not going to show. Without reducing fat from the abdominal area, no abdominal exercises will work. A research study published in Medicine & Science in Sports & Exercise noted that high intensity cardio helps reduce subcutaneous fat, which is fat that lies just under the skin and covers the abdominal muscles. In addition, the American College of Sports Medicine reports that interval training high intensity helps increase your metabolism throughout the day, which helps burn more fat long term.



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How Do I Know When I'm Working Out Correctly?

There are many simple ways to find out if you're exercising the correct way or not. Do you feel the affects of the exercise in the right place? Does the work out  in question cause fatigue to the targeted muscle groups, or does it feel like it's impacting another place? If you find you have, say, neck pain during a set of sit ups, this is a great indicator that you're doing something wrong. 






 Are you using the complete range of motion?  If you feel stiNever sacrifice proper form for the sake of moving more weight. Doing an exercise properly means handling the weight through the whole range of motion. Carrying out half reps on profession, for instance, doesn't attract anyone; just means the weight is actually heavy. Instead, lighten force, and lower your body until your thighs are at least parallel to the floor. Then return to a standing position.

Make sure you're not Holding Your Breath (Literally)

I would say this is one of the most essential tips of all, particularly if you are a beginner, as not knowing this may lead to serious problems. In fact, breathing incorrectly is actually deadly. For your brain to function correctly, you must have a sufficient amount of oxygen. The need for oxygen is increased when exercising, as your body is working incredibly hard to expend energy. To breath properly and avoid any health issues, the overall goal is to ensure you’re taking in air. When weight lifting, for example, inhale while letting the weight down, and exhale as you lift up. For a cardiovascular workout, breath naturally and as fully as possible. Breath correctly when exercising, don’t make this deadly mistake.

How Long to Workout

The misconception that most people are under is that if you train for hours at a time, you must really know how to train. Some insists on exercising for hours when you could get the same results by working out for under one hour. There has been a breakthrough in exercise science and there is now even more evidence that working out for less time could equal more gains. Research also shows that it only takes 15 minutes of exercise daily to increase your lifespan by 3 years.

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11 Effective Tips to Lose Belly Fat

 Abdominal fat is not only a difficult when your clothes are too tight. Fat located inside the abdomen, also known as visceral fat, is quite harmful. This kind of fat is a major risk factor for type 2 diabetes and heart disease. Many health organizations used to classify weight BMI (body mass index) and to predict the risk of metabolic diseases. However, this is misleading. People with a lot of visceral abdominal fat are at increased risk, even if they look thin on the outside. While losing belly fat can be difficult, there are some things you can do to achieve this. Here are 11 effective tips to lose visceral belly fat that are scientifically substantiated.

1. Eat plenty of soluble fiber

Soluble fibers absorb moisture and form a gel that will keep your food slowly passes through the digestive system. Studies show that this type of fiber promotes weight loss because it helps you to feel full, so you eat less. It can also reduce the amount of calories that the body extracts from food. And most importantly, soluble fiber can help in the fight against belly fat. A large observational study with more than 1100 adults found that the increase in abdominal fat in 5 years was reduced by 3.7% for each increase of 10 grams of the intake of soluble fiber. Do your best to eat every day diet with plenty of fiber. Good sources of soluble fiber include flaxseed, shirataki noodles (noodles konjac), Brussels sprouts, avocados, legumes and blackberries.

2. Avoid foods with trans fats

Trans fats are made by pumping hydrogen into unsaturated fats such as soybean oil. They are in some margarines and some types of spreads (such as peanut butter, hazelnut paste etc.) and they are also added to certain packaged food. These fats are related to inflammation, heart disease, insulin resistance and increase in abdominal fat. A 6-year study found that monkeys who ate a diet high in trans fats were 33% more abdominal fat than monkeys who ate a diet rich in unsaturated fats. If you want to ensure less abdominal fat and protect your health, read all labels carefully and say a big NO to products containing trans fats. They are often referred to as "(partially) hydrogenated" or "partially hydrogenated" fats.

3. Don't drink too much alcohol

Alcohol may still be healthy in small amounts, but it is extremely harmful if you drink too much. Research also shows that too much alcohol can cause increased belly fat. Observational studies show associations between heavy alcohol consumption and significantly increased risk of central obesity - in other words, excess fat around the waist. Drinking less alcohol can help to reduce your waist size. You don't have to give it up completely, but limit the amount you drink. A study with more than 2,000 participants showed that those who drank alcohol daily, on average less than one drink per day, had less abdominal fat than those who less frequently drank alcohol, but more took on the days she drank .

4. Eat protein

Protein is a vital nutrient for weight control. A high protein intake provides greater release of satiety hormone PYY, which reduces appetite and increases a sense of fullness. Protein allows for a increase in metabolic rate, and helps maintain muscle mass in weight loss. Many observational studies show that people who eat more protein often have less abdominal fat than those eating less protein. Make sure you eat a good source of protein at every meal, including meat, fish, eggs, dairy, whey protein or nuts.

5. Say No To Stress

Stress can cause increased belly fat because it helps the adrenal glands to make cortisol; this hormone is also known as the 'stress' hormone. Research shows that high cortisol levels increase the appetite and stimulate the storage of abdominal fat. In fact, women who have a large waist size often produce more cortisol in response to stress. Increased cortisol provides even more storage of fat around the waist. Make sure you always have fun and relaxing activities that reduce stress, or simply take time out to meditate and get some quiet time.

6. Aoid lots of sugary foods

Sugar comprises fructose, which has been associated with excessive use with various chronic illnesses, such as heart disease, type 2 diabetes, obesity and fatty liver. Observational studies show a link between high sugar intake and increased fat around the waist. It is important to realize that it's not just about refined sugar. Even "healthy" sugars (like real honey) should be eaten sparingly.

7. Do aerobic exercise (cardio)

Aerobic or cardio exercise is a good way to improve your health and burn calories. Research shows that it's one of the best exercises to reduce abdominal fat. However, the results have been mixed when it comes to what type of training is better, either moderate intensity or high intensity. Apart from intensity, it is important how often and how long you train. A study shows that postmenopausal women lost more body more fat throughout their bodies with 300 minutes of cardio per week compared to 150 minutes of cardio per week (over 5 days).

8. Take fewer carbohydrates, especially refined

Lowering your carbohydrate intake can work well if you want to lose fat, including belly fat. Diets of less than 50 grams of carbohydrates per day work well with those wanting to lose belly fat, also in people at risk for type 2 diabetes, and women with PCOS. You don't even have to stick to a very strict low-carbohydrate diet; some studies show that replacing refined by unrefined starchy carbohydrates can all help improve the metabolism and reduce belly fat. The famous Framingham Heart Study found people who ate mostly whole grains, were 17% less likely to have excess abdominal fat than those who ate lots of refined grains.

9. Replace Your Fats With Coconut oil

Coconut oil is one of the healthiest fats you can eat. Research shows that the medium-chain fatty acids in coconut oil speeds up metabolism, this even affects the amount of fat you store when you intake a high amount of calories. There's evidence from controlled trials that it could lead to a reduction of abdominal fat as well. One study used obese men and gave them coconut oil for 12 weeks daily. After the trial they lose 2.86 cm from their waist size without deliberately making changes in diet or exercise. The best way to stimulate loss of abdominal fat is to take about 2 tablespoons daily (30 ml) of coconut oil; this is the amount held in most studies that deliver good results. However, Keep in mind that coconut oil still contains a lot of calories. So do not add extra fat to your food, but replace some of the fat you eat coconut oil.

10. Do strength training (weight lifting)

Resistance training or weight lifting is important for maintaining and increasing muscle mass. Research shows that this kind of training can work well to lose belly fat in people with prediabetes or type 2 diabetes and fatty liver. Even one study of overweight teens showed that a combination of strength training and cardio decreases abdominal fat. If you want to start lifting weights it is good to seek advice from a certified personal trainer.

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