5 Best Exercises To Get Rid Of Bat Wings

Flabby arms means fats under you skin. It makes your arms look saggy and heavy. The Flabby arm is the common problem with the female or with the middle aged women basically without of lack of exercises that flabby arms gains. Flabby arms, sometimes referred to as bat wings, are a common problem area, especially in women who store more fat in their upper arms than men, mainly due to hormones.

A Well balanced diet and regular exercises can reduce body fat including excess fat in the back of your upper arms. When the fat reduces, target toning exercises can ensure the muscles that are displayed are well defined. So to reduce this simple thing is low weighs or the resistance bands can be taken. Once when you consult a physiotherapist, they train you how to do exercises.


  1. Using a pronated grip, grasp the pull bar with a shoulder width grip.
  2. Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats.
  3. Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions.


  1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms’ length.
  2. Lower yourself until your chest almost touches the floor as you inhale.
  3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.


  1. To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
  2. This will be your starting position.
  3. Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
  4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms and repeat the exercise.


  1. To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
  2. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
  3. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  5. Repeat for the recommended amount of repetitions.


  1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
  2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
  3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
  5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

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Many people all around the world, especially women, are dreaming of losing weight and getting their ideal weight quickly, easy and effortlessly. However in most of the cases this can be really tricky and difficult.

On the other hand, you need to know that there are several ingredients that can speed up the weight loss process and in addition will help you burn more calories without making any big sacrifice.

Now let us ask you one question: Have you ever tried using cinnamon and honey in the weight loss process? If not, then you need to know that you have been missing much. Namely, with a proper diet, this powerful mixture will speed up the weight loss process and will also help you get past your food cravings quickly and easily.

That is why here in this article we will show you how to prepare this simple and yet amazing weight loss mixture.

Necessary ingredients:

  • 2 tablespoons of honey.
  • 1 teaspoon of cinnamon.
  • 250 ml of water.


The preparation of this magnificent mixture is very easy and simple. All you need to do is mix the boiling water and the cinnamon. Then you need to remove the pot from the heat and let it cool down.

At this point you need to know that in order to preserve all the healing properties of the honey you need to add it to this mixture, as soon as the mixture is all cooled down.

Remember you must never add the honey while the water is boiling or is still hot.

How to consume this mixture?

When it comes to consuming this mixture, you need to take half of it just before going to sleep, and the other half in the morning when you wake up, on an empty stomach.

The first results will be notable in only 7 days and you will also note that you are going to lose weight a lot faster than before. In addition you need to know that the results will surely amaze your and will encourage you to continue losing more weight.

At this point you need to know that honey contains antioxidants and enzymes that have various health effects on the body. On the other hand, many researches have also show that cinnamon can do everything from boosting your metabolism to lowering your cholesterol levels. That is why these two ingredients need to play a crucial part in your everyday diet.

By combining these two ingredients you will create a sort of Dynamic Duo, which if consumed at the beginning and at the end of your day, will help you achieve your weight loss goals.

Last but surely not least, make sure that you share this article with your friends and family!

health tips for women losing weight

If you have battled with your weight loss or feel that you may have reached a point where the results do not warrant the effort, you are not alone. Anyone who has seriously faced their weight issues and tried to do something about them has felt just as you do. The key is whether you embrace the excuses or work to find your way out of the morass that you’re in.

Key Points:

  • Slow down and keep it simple, please.
  • Change the people around you who are not supportive.
  • Pay closer attention to the signals your body is sending you.
  • The person you are talking to is no help to you by the way.
  • It’s probably time to move that booty of yours.
  • Give some thought to why you do the things you do.
  • Consider making a change in emphasis.
  • “from effective diet to lifestyle change”

Unfortunately, there are few generic methods for relieving you of this or a little “pill” that you could seek from your healthcare provider, that would make it all go away. What we can do is pause and reassess our initial reasoning for weight loss and what were our original motivations and expectations. In addition, it would be productive, I think, to discuss some key points that you may have forgotten, ignored or not thought of at all. In doing so, you may find enough momentum to “hang in there” and recommit yourself.

In no particular order, the following are thoughts and suggestions that may help:

1. Slow down and keep it simple, please. It is rarely as bad as you feel it is. Think about it. Weight loss is simply about reducing your intake and increasing you movement. That simple. You are just making it more complicated than it truly is. Notice I didn’t say it was easy though. Take some time to think about this. Just one less portion and a simple, short walk each day verse what you have been doing, can make a significant and positive difference. It really doesn’t take a “sea change” to start moving in the right direction.

2. Change the people around you who are not supportive. There is not doubt that surrounding yourself with those who care about you, look after you and want you to be happy and healthy, will provide the support, feedback and positive re-enforcement you need. Look for them at work, church and within your family and friends. Anywhere where there are people who have an understanding of what you are going through. Tap into their strength.

3. Pay closer attention to the signals your body is sending you. The body has a way of letting you know what works and what hurts. It ranges from that tight feeling around the waist after a few days of pizza and beer to potentially serious aches and pains associated with improper dieting. Don’t ignore any signs. Doing so will almost undoubted make your current ill feeling seem quite small in comparison. On the other hand, proper diet and exercise over time will have your body sending wonderful signals, indeed. You will sleep better, have clearer thoughts, feel much more motivated and even self confident. So, listen up!

4. The person you are talking to is no help to you by the way. You know, the person telling you that its not worth it, you are too old for this, it’s too hot or too cold right now, you don’t deserve a better body or no one really cares if you succeed or fail. That person you are talking to is you! It’s your self-talk. Not very good company is it these days. Well, change it. You have the very real capability of simply not accepting your self-talk’s assessment of your present condition. Once you do that you can start to create an entirely new self-talk tone. One that is motivational, re-enforcing yet occasionally honest with you. There is a lot of reading out there for you, about this topic. Educate yourself and make the change.

5. It’s probably time to move that booty of yours. Really now. Are you complementing your diet efforts with even a modest effort of exercise. I’m not talking about marathons or putting fear into would-be Olympians. How about very modest movement, maybe 10-15 minutes a day. Talk to your doctor about an “entry level” movement program. One of the most wonderful by products of movement is the positive affect on feeling and outlook. Isn’t that what you are looking for?

6. Give some thought to why you do the things you do. Why do you eat more than you should or foods you know are not healthy. At what times of the day is your determination at its least effective. What external factors – family issues, work problems, interpersonal challenges, financial headaches, – are most satisfied or at least alleviated for a short time, by food. If your reaction to these is to overeat, then this is a starting point. Why not try to moderate their influence on you. In some cases, with due consideration and possibly help from loved ones or friends, you may be able to resolve these issues/threats or at least bring them to a point of being manageable. Manageable is good!

7. Consider making a change in emphasis. Think of your wish to lose weight for what it REALLY is – your desire to greatly enhance your overall health; your physical and emotional outlook. You may find that this modification in your thought process could re-motivate you to continue on your journey. It’s not about each individual pound lost but how it contributes to your well being; how good you feel.

So there you have it, some suggestions and general food for thought. Obvious points of consideration and ideas for real change. Your battle with weight loss isn’t unique but the way you handle it and overcome it, is a unique journey; one that you can craft for yourself if you truly desire it.

29 Bullet Journal Layouts For Anyone Trying To Be Healthy

If you don’t know what bullet journaling is, this is a great overview. TL;DR: A bullet journal is the perfect lovechild between a planner, diary, and to-do list. Plus, it can be really useful for keeping track of your health-related goals in a beautifully organized way.

Here are some ~bujo~ layouts perfect for tracking your exercise, nutrition, sleep, and everything healthy in between.

Quick note: The idea here is to get inspiration for layouts to track your own personal health and fitness goals — not to copy anyone’s individual plans. What works for one bullet journalist might not work for you, so definitely consult with a doctor before pursuing any fitness or diet plan.

1. This gorgeous weekly meal spread to plan it all ahead of time — or log as you go:

2. This sleep tracker to make sure you’re getting enough Zs:

@plannerluka / Via instagram.com

3. This itty bitty water and vitamin tracker you can add to any daily spread:

@bulletjournal94 / Via instagram.com

4. This comprehensive layout for tracking your symptoms, medications, and triggers for whatever ails you:

@illustratedgrey / Via instagram.com

5. This grid that helps you debrief after therapy:

6. This delightfully nerdy mile tracker that lets you fill in a foot for every mile on your journey from Platform 9¾ to Hogwarts:

@onezenmom / Via instagram.com

7. This master list of meals so you never have to wonder WTF to make for dinner:

@thebulletjournaladdict / Via instagram.com

8. This tracker for making sure you keep up on the things you should be doing waaay more often, tbh:

@thekiwirose / Via instagram.com

9. This food tracker that takes your ~emotions~ into account too:

10. This grid for keeping track of when to get your checkups like a goddamn adult:

@maryj13 / Via instagram.com

11. This meal planning spread with a place to keep track of what ingredients you have and need:

http://@boho.berry / Via instagram.com

12. This simple way of tracking ~healthy habits~ week to week:

@bossgirlbujo / Via instagram.com

13. This mesmerizing exercise tracker:

Instagram: @breeeberry

14. This habit tracker that lets you get more detailed than just filling in a box:

@bossgirlbujo / Via instagram.com

15. This lovely place to keep all the things you’re grateful for, which is imperative to mental health:

16. This satisfying way to track whatever challenge you’re taking on this month:

@craftyenginerd / Via instagram.com

17. This list to keep handy in case you want to diversify your healthy snack options:

@missynoodlez / Via instagram.com

18. This actionable list of tips to have at the ready on bad days:

19. This spread to dump all of your recipe ideas for future reference:

20. This grid for tracking glucose and insulin, in case that’s something you need to do:

@ladydresden / Via instagram.com

21. This incredibly satisfying way to keep track of your regular workout routine:

@littleblackbujo / Via instagram.com

22. This habit tracker that lets you keep it all in one place:

@britdania / Via instagram.com

23. This lovely tracker that might actually make you finish Couch to 5K this time:

@sazrazbujo / Via instagram.com

24. This nutrition tracker that will help you keep up on all your dietary ~needs~:

http://@b.izzi / Via instagram.com

25. This meal planner that is straight up a work of art, tbh:

@crafthippy / Via instagram.com

26. This exercise log that will help you see all your progress:

@librariana / Via instagram.com

27. This simple month-to-month tracker that will show you how you’re doing all year long:

@findingmyowntwofeet / Via instagram.com

28. This dainty running log:

@tinyrayofsunshine / Via instagram.com

29. These self-care ideas you’ll always want at the ready:

@thebulletjournaladdict / Via instagram.com

7 Days – 7 Kg Less (Cucumber Diet)

Cucumbers are the perfect diet food; they have virtually no calories but are rich in important nutrients, vitamins and minerals, like magnesium, calcium, iron, vitamins E, C and B. They’re also abundant in fibers, so they’re excellent for body detox and intestinal cleansing. They also boost your metabolic functions and flush out the excess water in your body. Eating cucumbers are health benefits for your entire system and will improve the quality of your skin.


Thanks to all these amazing properties and their low calorie count, cucumbers make an excellent base for almost any diet. In this article we’ll share with you one such diet, with cucumbers as their main ingredient. The diet is highly effective and lasts for just 10 days. After 10 days we guarantee that you’ll lose up to 10 pounds and be amazed by how good you look. You’ll need to start eating certain foods and whenever you feel like you crave for some food you’re free to snack on a cucumber.


1 full plate of cucumber salad
2 hard boiled eggs

1 apple or peach or 5 plums

1 slice wheat bread toast
1 plate cucumber salad

300gr. of fruit (any fruit you like)



  • 400 gr cucumbers
  • 1 onion
  • 200ml of sour milk or yogurt
  • a pinch of salt

Peel the cucumbers and cut them into small pieces. Add a pinch of salt and mix, then add the sour milk/yogurt and fold it in. Finally add the chopped onion and enjoy the refreshing salad.

In between meals, if you feel hungry you can prepare the following cucumber shake:

Cucumber Shake Recipe

  • 1 cucumber
  • 1 apple
  • Handful of spinach
  • A piece of fresh ginger

Toss everything in a food processor and pulse until smooth. Pour it in a glass and drink up. Enjoy!

8 Effective Exercises That Reduce Your Side Fat

There’s nothing to love about the excess fat at the sides of your waistline. The muscles underneath that layer of fat are known as your obliques. Although their function is to rotate your torso, it’ll take more than torso rotations to get rid of the side fat. Reducing fat in one area of your body isn’t possible. Instead, focus on losing weight from your entire body, and as the fat reduces, so will the fat around your middle.’


Here we give you a set of exercises which will effectively reduce side fat and give a slim torso.

Side Plank Hip Dips:

The Side Plank Hip Dips is a good exercise to work the oblique muscles that lie beneath your side flab. Working and tightening these muscles will create a slimmer waistline. Lie on your right side on the floor or exercise mat.


How To Do It:

  • Support your upper body on your right elbow, place your left hand on your hips, stack and extend your legs.
  • While exhaling, contract the muscles on the right side of your abdomen to lift your hips off the floor.
  • Pause at the top of the movement then slowly lower back to the floor.
  • Complete 10 to 20 repetitions then repeat the exercise with your left side.

Side Bend with Dumbbells:


How To Do It:

  • Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist.
  • Your feet should be placed at shoulder width. This will be your starting position.
  • While keeping your back straight and your head up, bend only at the waist to the right as far as possible.
  • Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale.
  • Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
  • Repeat for the recommended amount of repetitions and then change hands.

Around the World Obliques:


How To Do:

  • Stand with your legs wider than shoulder-width apart, toes turned out just a little bit, tailbone tucked.
  • With a very light weight in your hands extend arms up straight above your head as far as you can.
    “It should really feel like a stretch,” says Stokes. Then, bend from the hips and reach your body as far as you can to the right, hips and shoulders square forward.
  • At the last second when you can’t reach any more, rotate toward the floor.
  • Twist your body back to face front, exhale and pull back up to center.

Side Crunch:

How to Do:

  • Lie on your right side with your legs extended.
  • Cross your right arm across your waist, and place your right hand on your left side.
  • Bring your left fingertips behind your ear, with your elbow pointed toward the ceiling.

Heel Touches:

How To Do:

  • Lie on your back with your feet flat on the ground and your arms by your sides.
  • Crunch up by raising your chest towards the ceiling.
  • From here, reach for your right heel with your right hand.
  • Then reach for your left for your left heel with your left hand.
  • Continue alternating for a total of 15 reps per side.

Russian Twists:

  • Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of chest. Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. (To modify, keep the feet on the floor.)
  • Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.

Oblique V-Up:

Oblique V Up is an effective exercise for targeting the oblique muscles. It also engages the rectus abdominis and transverse abdominis muscles as well as the hips and lower back. Oblique V Up will develop stability, mobility and flexibility in the hip and trunk. This is especially important in physical activities that require you to maintain a rigid torso position such as sprinting.

How To Do:

  • Lie on your side with your legs extended and your left arm resting in front of you.
  • Prop up your upper body with your right forearm against the floor.
  • Raise your legs about 4-6 inches off the ground.
  • But don’t raise your upper body to meet this movement.
  • Focus on your obliques as you raise your legs. Hold for 15-30 seconds.
  • Switch sides and repeat for 4 reps total.

Rotating T Extension:

Beginning in a plank position, have your legs straightened, toes touching the hands placed palm down. Starting with your right arm, twist your torso over to the right side and place your left foot on top of your right. Pause with your right arm extended toward the celling and then return to the beginning plank, repeating for 10 to 15 reps and then once again switching sides.

This Exercise Is More Powerful Than 1,000 Sit-Ups

A flat belly is what many of us think as a symbol of good health. It is a very problematic area of our body which can give rise to many diseases if remain untoned. Thus, it is very important to keep your belly in shape.

Now, as the fat burning near belly can happen only using exercise many of the people become uninterested to take an effort.

Well, for the non-lovers of exercise here is a combination of movements which you have to do only for 60 seconds and you will get a benefit of 1,000 sit-ups from it. So are you ready?

Here are the details about this amazing exercise with you which you should try to get a flat belly.

The exercise is known as ‘a plank’ which is a static exercise and involves the hands and toes of your body. It is to lay down your weight on your toes and hands and make your body straight.

The movements are very less in this exercise and you will get a result of sturdy and flat stomach. The other benefits of this exercise are painless back as well as strong abdominal muscles.

The exercise is small but you have to prepare your body properly before you actually go for the practice of the exercise.

Here are some instructions which will help you to get your body the correct initial position required to perform the plank exercise.

  • Firstly keep your palms on the floor and press them firmly. Later keep your shoulders distant from each other by stretching them properly. Make sure your neck is elongated and your hands are stretched enough and not loosen up.
  • You have to activate the muscle in your lower body as well to perform this exercise. The most used part of the body for this exercise is abdominal muscles but the firmness in legs is also important. You can be relying on the toes and make it tensed or you can squeeze the buttocks to get the necessary charge in the lower body.
  • Keep your body in straight line, don’t raise the buttocks too much. Keep them at a lower pace and don’t make a triangle of your body.
  • Keep a rhythm in your inhale and exhale process when you hold on the right posture.
  • To get the right posture, you can also assume that you have a glass of water on your back and you are trying to balance it properly or a ball is rolling the nape side towards you heel. This will help you to hold a right position before you start the exercise.

Steps for Plank Exercise:

  1. Keep your wrists and shoulders in line and your back in straight position while pressing your knees and hands on the ground.
  2. Try to look up at least 30 inches ahead from your body. The position of your back of the head should be parallel to the ceiling and nose should be facing towards the ground.
  3. Now, you have to stretch the right leg to back and keep the fingers bent. Later extend left leg as well. So, make sure that your body is now resting on your toes and hands.
  4. Hold this position for 20-40 seconds and tighten your abdominal muscles.
  5. Keep your knees separated and bend your knees. So that you sit on your heels.
  6. Here, you have to lower the knees toward thighs, and slightly touch your forehead to the ground. You have to stretch your arms in the front direction and feel relax.
  7. Repeat this exercise 3 times in a row. Do it for 60 seconds in the beginning and later you can increase the time.

Follow this exercise daily for 1 month and the flat stomach will be achieved for sure. This is the most amazing and quick exercise to burn the fat accumulated in the stomach area. Start the workout from today!

6 Moves That’ll Work Your Abs, Butt, and Thighs in the Best Way

YOUR TRAINER Tracy Carlinsky, founder of Brooklyn BodyBurn, a studio with two locations in New York City

YOU’LL NEED a wall, plus some space to move. Put on sneakers with non-marking clean soles to keep the wall smudge-free.

DO the routine twice, switching sides for moves 3, 4 and 5. Repeat 3 or 4 times a week.

Wall Push-Up

Works: arms, chest, back, core, quads

Kneel with back to wall, hands on floor slightly wider than shoulder-width apart. One at a time, place feet on wall slightly higher than shoulders (as shown). Hold for 30 seconds, then do push-ups for 30 seconds, keeping arms close to body. (Make it easier: Place feet on floor.)

Bridge Dip

Works: arms, back, core

Sit with heels on wall at knee level, palms on floor under shoulders, fingers facing wall. Press into floor to lift hips a few inches. Bend elbows, lowering body for 2 counts to hover 1 inch above floor (as shown); press back up for 2 counts. Continue for 1 minute. (Make it easier: Place one foot on floor.)

Wall Sit

Works: core, butt, quads

Sit with back against wall, knees bent 90 degrees. Lift and extend right leg at hip level (as shown). Hold for 30 seconds; then pulse left leg for 30 seconds. (Make it easier: Lower leg for pulses.)

Runner’s Lunge

Works: core, butt, quads

Stand with back about 3 feet from wall. Lift right leg and place toes on wall. Bend left knee deeply and extend arms. Twist torso left, bringing right hand to left foot (as shown). Turn back to center and straighten front leg over 4 counts. Continue for 2 minutes. (Make it easier: Don’t twist.)

Thread the Needle

Works: arms, chest, core

Start in a side plank with right hand under shoulder, feet against base of wall with left toes touching right heel. Extend left arm to ceiling. Over 4 counts, rotate torso to bring left arm down and under chest (as shown). Return to start over 4 counts. Continue for 1 minute. (Make it easier: Don’t rotate.)

Ultimate Pike

Works: arms, chest, back, core

Kneel with back to wall, hands on floor slightly wider than shoulder-width apart. One at a time, place feet on wall 12 to 36 inches above floor. Over 4 counts, pull belly in to lift butt into a pike and push weight into toes (as shown). Return to start over 4 counts. Continue for 1 minute. (Make it easier: Place feet on floor.)


Today, weight loss is one of the hottest topics, particularly among women. It would be really great if we could eat everything we want and to stay in perfect shape. Unfortunately that is not possible.


In today’s article we are going to present you natural remedy that is incredibly efficient and will help you to Lose Fat From All Body Parts in Equal Portions.

On the internet you can find many different diets that promise incredible results, but still are not much efficient.

At this point it is important to highlight that in order to lose weight experts explain that you need to consume healthy food and exercise on regular basis.

Along with that, we are going to suggest you potion that will speed up the process of losing weight and will provide you great results.



  • 12 mint leaves
  • 1 teaspoon grated ginger
  • 1 medium-sized cucumber
  • 1 medium-sized lemon
  • 8 glasses water

How to Prepare:

Put all ingredients in a bowl and mix well. Then, place the resulted mixture in refrigerator.

How to Use:

Drink 4-5 glasses of this potion during the day. Start drinking it in the morning before breakfast, and evening Before Sleeping.

Nutritionist Suggestion:

According to nutritionists, with regular consumption of this potion and you should exercising for at least half an hour every day will help you to Lose Fat From All Body Parts in Equal Portions.


The most important thing is that this remarkable combination will melt the excess fat from your body. People who have tried it claim that they achieved incredible results. You should drink it for 4 days and then take 1 week break and repeat it for 45 days.

Note: It is important to highlight that you need to stay active during the process.

With regular exercising your muscles will stay toned and in same time you will improve the quality of your skin, while accelerating your metabolism.

The final result is improving of your overall health!

Good Luck !

Exercises That Burn More Calories Than Running

For some people, running to stay fit is a lifestyle. Its multitude of health benefits keep it as a frontrunner (so to speak) on the fitness scene, and there are so many fun ways to run these days that half the time it doesn’t even feel like working out. But for others, hitting the pavement is flat-out dreadful. And although it can burn up to 10 calories per minute, it can be difficult to bring ourselves to do it three or four times a week.

1. Kettlebell Swing: This explosive exercise works the big, powerful muscles around your glutes and quads and sends your heart into overdrive, according to research from the University of Wisconsin. In the study, participants burned 20.2 calories a minute and their average heart was 93% of its max for the course of a 20-minute workout. “The kettlebell swing works you so hard because it’s not a movement you’re used to,” says Dan John, a strength coach in Salt Lake City and the author of Intervention. “You’re not super efficient at it, which taxes your body.”


2. Indoor Rowing: A 185-pound person can burn 377 calories during 30 minutes of vigorous rowing – about 12.5 calorie per minute – reports a Harvard University study. And because you need to utilize the muscles in your arms, legs and back for efficient strokes, it’s a great total-body trainer. Want to row like an Olympian and burn even more calories on the rower?

3. Burpees: A 180-pound person burns about 1.43 calories per burpee, says exercise scientist and Spartan Coach Jeff Godin. So if you can hammer out at least seven a minute you’re in the double digits. But you should shoot to average at least 10 every 60 seconds, or a rate of 14.3 calories per minute. Why? Performing just 10 reps at a fast pace can rev your metabolism as much as a 30-second, all-out bike sprint, according to a study presented at the American College of Sports Medicine annual meeting.

4. AirDyne bike sprints: It sounds downright crazy, but Gym Jones manager Rob MacDonald proved that it’s possible to blast 87 calories in one minute on this stationary bike that increases its resistance as you pedal harder.

The key: Give everything you have in that 60 seconds. Note: This was by no means a scientific experiment and relies on the accuracy of the built-in AirDyne monitor, which calculates calories by converting revolutions of the fan into physical work.

5. Jumping rope: Moderate-intensity rope jumping — about 100 to 120 skips per minute — burns about 13 calories a minute, according to the “Compendium of Physical Activities”. This mode of exercise uses more muscle groups than jogging, and challenges your balance, and coordination — especially if you practice drills that require extra hand and foot skills.


6. Fat-Tire Biking: If you haven’t tried this fast-growing cycling sport, you should. You can burn up to 1,500 calories an hour — or nearly 25 calories per minute — pedaling the heavy, hard-to-turn monster bikes and tackling all types of terrain, all year round, says Mike Curiak, record holder for the 1,000-mile Iditasport Impossible, a fat tire biking race. Reality check: That kind of calorie burn depends on your fitness and strength levels, and your skill. But regardless, it’s sure to be one hell of workout.

5 Ways to Help Your Weight Loss Transformation Last

You’ve done it. You’ve changed up your diet for something healthier, you’ve put the time in at the gym, and now you’ve reached your weight loss goal. Woohoo!

After the celebratory rounds of flattering Instagram photos and pats on the back, you’ll probably wonder, Now what? Reaching your weight loss is a huge accomplishment, but now you’ve gotta figure out a way to keep it off.

Why? Because studies show that nearly 65 percent of dieters return to their pre-dieting weight within three years after they’ve worked so hard to lose it. If you don’t want to be another statistic and you want to keep the bod you have now, follow these simple and healthy tips to maintain your weight transformation.

1. Remember It’s a Lifestyle — Not a Diet

A “diet” usually refers to something that’s temporary (and, if we’re going to be honest, not that pleasant). If you’re in it for the long haul, then you need to start seeing your healthier food options as a “lifestyle,” and not something you did in order to get a certain result, like your weight loss goal. Instead of thinking with a results-oriented mindset, focus on incorporating nourishing whole foods that you enjoy eating because they not only taste good, but they also make you feel good, too. And don’t forget to have balance, either. You can and should treat yourself to a sweet (or salty) snack every now and then. The less deprived you feel, the more you’ll stick to your new healthy eating lifestyle.

2. Don’t Return to Your Old (Bad) Habits

Just because you dropped the weight doesn’t mean you get to return to your diet soda habit. Keeping the weight off also means keeping your healthy habits intact. So whether that means replacing your diet soda at lunch with carbonated water, going to the gym before work, or reducing your weekly sugar intake, it’s important to maintain those habits. After all, they were what helped you in the first place, right?

3. Lift Some Weights

If you haven’t already, now is the perfect time to add, or increase, strength training to your workout routine. Cardio might get a lot of props for shedding fat initially, but it’s resistance training that turns your body into a lean, mean, calorie-torching machine. That’s because lifting weights burns calories and builds muscles, which helps keep your metabolism in tip-top shape. Also, don’t forget to mix up your sweat session to avoid a weight loss plateau.

For best results, you should aim to strength train two to three times a week, and do cardio and/or HIIT sessions three to four days a week, with an active recovery day or rest day mixed in for good measure.

4. Keep Tabs on Your Triggers

It’s important to be aware of when and why you’re slipping back into old habits. For example, before you binge on some fast food, stop and ask yourself if you’re really that hungry. Maybe you’re actually feeling anxious or sad or bored. Or maybe you feel like you need to reward yourself because you’ve been “good” all week or you’ve had a hard day. Being aware of your triggers will help stop you in your tracks and give yourself that moment to rethink your next move. If you are hungry, maybe grab the yogurt that you have ready to go in your purse instead. If you’re bored or anxious, you go for a walk outside or listen to some music. Once you’re aware of your triggers, you’ll be able to put a plan in place, which will help immensely.

5. Keep Track of Your Victories

The weight loss might have been “the” victory, but that doesn’t mean there isn’t more to celebrate. In fact, making new “mini goals” and keeping track of your victories will help you stay motivated and on track with your weight loss maintenance.

So start creating a new list of achievements you’d like to work toward. Maybe it’s trying — and succeeding– with a new healthy recipe. Or maybe it’s racing a 10k race. Or it could be lifting heavier weights at the gym. Whatever it is, acknowledge your hard work and reward yourself accordingly, like treating yourself to a movie night or a mani/pedi.

You know you have in it you to tackle a huge challenge like weight loss — you can definitely do this!

5 Simple Exercises That Will Transform Your Body in Just Four Weeks

Nowadays, people are taking more and more care about their health than ever before, which is a very good thing. In order to maintain their body in good shape, some go to the gym and buy expensive equipment to also exercise at home and they also take supplements.

Others decide to make healthier diet choices and exercise on a regular basis in the comfort of their own home, without any expensive equipment or ‘magical’ supplements.

If you also want to lead a healthier life, you need to eat a healthier diet and be more physically active. This will pay off, believe us! For that purpose, we’ve prepared 5 exercises that you can combine with a healthy diet for amazing results within 30 days! Soon enough, you will have the body you’ve always wanted…


One of the most beneficial, yet, underrated exercises. It will help you have ripped abs and strong shoulders. You need to take push-up position on the ground and then bend the elbows at 90 degrees. The body needs to be in a straight line while you support it with the elbows, forefeet, and forearms. Hold the position as long as you can. Make sure not to move the buttock and waist.


This exercise will involve every muscle in the body. You just need to set the body in plank position and push it up using the hands. The buttock, legs, and back need to be straightened. Make few repetitions.


Squats are great for strengthening the core, stimulating a healthy fat burning, and building strong calves, hams, and quads. Take the primary squat position and stretch the arms forward. Do the squats slowly and make sure the face is faced forward and the spine straightened. Go as low as you can. The hips need to be parallel to the ground. However, don’t force yourself if you cannot do this.


Begin in plank position and support the body on the hands and knees. Then, stretch one leg and one arm on the opposite side. The body needs to be straight and balanced. Maintain the position for few seconds and then repeat the same with the other leg and the opposite arm. This exercise will strengthen the spine and abdominal area.


Lie flat on the ground and bend the knees. The feet need to touch the floor. Next, stretch the arms outwards at a 45 degree angle. Squeeze the glute muscles and raise the hips. Repeat the movement few times.


  • It’s comprised of 2 different basic workouts. Let’s take a look:


  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes;
  • Bird-dog – 1 minute;
  • Lying hip raises – 1 minute;
  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes

Make 10-second breaks in between


  • Plank – 3 minutes;
  • Bird-dog – 3 minutes;
  • Lying hip raises – 3 minutes;
  • Push-ups – 1 minute

Make 15-second breaks in between

You have a rest day after the 6-day workout plan.


  • 1stDay – 1stWorkout
  • 2ndDay – 2ndWorkout
  • 3rdDay – 1stWorkout
  • 4thDay – 2ndWorkout
  • 5thDay – 1stWorkout
  • 6thDay – 2ndWorkout
  • 7thDay – rest


  • 1stDay – 2ndWorkout
  • 2ndDay – 1stWorkout
  • 3rdDay – 2ndWorkout
  • 4thDay – 1stWorkout
  • 5thDay – 2ndWorkout
  • 6thDay – 1stWorkout
  • 7thDay – rest

After you are done with the 2nd week, start all over. With the help of this program, your body with be stronger and tighter and you will be much healthier than before. Your energy levels will increase and you will look and feel better. Good luck!