Quit Smoking - the First Step to Six Pack Abs

If you’re contemplating quitting smoking, you are probably well aware of the health benefits already – reduced risk of various cancers, lung disease, heart disease and stroke – but did you know that it is also a good way to help you achieve six pack abs? The chemicals found in cigarette smoke that are detrimental to health also impair your body’s ability to build muscle. Read on to find out more about how stopping smoking could be one of the key steps to help you achieve the six pack you have always wanted.

You need to breathe easy

Shortness of breath is characteristic of smokers, particularly on exercise, which is the time when you need to be able to rely on good lung function the most. It doesn’t just reduce your ability to take in sufficient oxygen, but it limits how long and how hard you can train – both essential determinants for your journey to a six pack. However, quit smoking and after three days free from the cigarettes, breathing will start to become easier and over the coming weeks and months, so too will training.

Muscles need oxygen

It’s well known that smoking reduces oxygen levels in the body, but how does this happen and how does this relate to working out? Haemoglobin – the blood’s carrier for oxygen – is attracted to carbon-monoxide in cigarette smoke more strongly than it does to oxygen. Not only this, but the coating of tar on the lungs reduces the elastic-nature of the air sacs, so the passage of oxygen from the lungs to the blood is also affected by this mechanism. This means less oxygen is absorbed from the lungs into the blood, so there is less oxygen carried around the body. All tissues, including muscle, require oxygen to respire – the process that allows them to release energy, which is essential for them to function and is increased during exercise and activity – so less oxygen is able to be absorbed by the muscles for this to occur. When respiration is affected, so too is performance; muscles are unable to contract so effectively, which impairs your ability to work out. It reaches a stage where your muscle cells receive so little oxygen that they are forced to respire anaerobically, the by-product of which is lactic acid and when this builds up, you are forced to stop whatever activity it is that you are engaged in. In short you are not able to train for as long or at such a high intensity as would be required to develop a good six pack. However, stop smoking and within a day oxygen levels in the blood will have returned to normal; keep this up and your ability to train will be much enhanced.

A good blood supply is vital

Smoking can reduce blood flow in two ways. Firstly, due to the deposit of plaques on the walls of arteries, this causes them to narrow. Then secondly, your heart rate is increased when you smoke, causing your blood pressure to rise and consequently there is decreased blood flow. Your circulation carries blood everywhere in your body, not just providing your cells with oxygen, but providing nutrients, hormones and growth factors to where they are needed. The provision of muscle cells with glucose is essential for respiration, but they also require vitamins, minerals and growth factors for growth, repair and to maintain optimal health. Without a good supply of these, as happens when you smoke, your muscles are not able to function and grow to their full potential. However, the good news is that within 12 weeks of being smoke free your circulation will have begun to improve and you will start to see this in your training.

Many people worry about the potential weight gain that can occur once they kick the habit – usually due to the combination of a return of appetite with an improvement in taste and smell, a reduction in metabolism and reaching for nibbles to stave off cravings for cigarettes – but working out significantly reduces the chance of this happening. Exercise not only maintains your metabolism and keeps your mind off food, but it can also help to boost your mood and keep you focused on your aim; you won’t be reaching for the cigarettes again.

Jake writes fitness articles for those looking to lose weight, quit smoking or change their lives for the better.

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15 Minute Workouts

   For many men there are an array of excuses they will use to justify why they don’t work out or keep themselves in the shape that they perhaps should. Time is often cited as one of the primary reasons – as men become adults, their job will necessitate they don’t have as much free time as they did whilst they were students, and starting a family will similarly mean that any free time that becomes available is no longer exclusively their own. Cost is another excuse as men will often say they don’t have the spare cash to join a gym or buy exercise equipment for the home. Thankfully, it is actually easy to circumnavigate both of these problems by simply putting aside fifteen minutes every two days – something as simple as not pressing snooze on your alarm should cover it!

   The following exercises require only appropriate clothing, a pair of trainers and a pair of lightweight dumbbells to do and focus or improving tone across a number of muscle groups, primarily the core and abs, including those that are often neglected by men who think a workout simply entails lifting heavy weights to focus on the biceps and triceps.  It is suggested also that beginners should do each of these four exercises for fifteen reps and a day should be taken off in between doing sets of these. Those who work out more often can increase the intensity by adding additional sets and reps to their regime.

   The first exercise in the routine is called the squat press and can be challenging for beginners. The exercise begins with the individual stood upright with the back and spine kept as straight as possible, with feet placed roughly as wide apart as the shoulders. Whilst holding a dumbbell at both ends in front of your chest, the next step is to begin to bend the legs until the thighs become parallel with the floor; it is important here that the back is kept straight and, upon reaching squatting position, the straight back posture must be maintained so as to avoid injury. From here, slowly push the dumbbell out from your chest and then upwards until it is held aloft above your head. After a brief moment holding this position, begin to return the dumbbell back to the space in front of your chest and then straighten the legs until you are stood back in an upright position. Repeat this for fifteen steps to begin with but feel free to add extra reps and sets once you are used to this.

   The second, and potentially more difficult, exercise is a modified version of the classic press-up and begins with the exerciser in the same position as a traditional push-up. Hold the abs tight and keep the back straight whilst in this position and lift one leg off of the floor so it is roughly in a straight line with your back. This is the new position to conduct push-ups in; with the body’s weight distributed over three points rather than four which, in turn, increases the intensity and hardship to a large degree. Once fifteen reps have been done with one leg in the air, swap which leg is held off the ground and complete fifteen more reps.

   Lunging with a lateral rise is the third exercise and is pretty self-explanatory. This requires the exerciser to hold both of their dumbbells in his hands and begins in a standing position. From here, take one step forward whilst keeping the hind leg still. With the weights kept by your side, dip your front leg so that the thigh is parallel to the ground, and bend your hind legs knees so that your shin dips towards the ground. From this position, lift the dumbbells upwards so that both of your arms run parallel to each other in a straight line across the shoulder and hold this position for a few seconds. After returning to the starting position, conduct another fourteen repetitions of this on the same leading foot and then repeat the exercise by swapping which of your legs is to become the trailing leg.

   The final exercise, perhaps the most difficult, is called the single leg bent over-row; it will again require both dumbbells, this time held in an underhand fashion. Lifting one leg off the floor, bend the other one at the knee and hold this position. Once balance has been established, bend forward at the hips so that the torso becomes as straight as possible with the weights close to your ankles. From here, begun to pull the dumbbells back towards your chest; this should cause the shoulder blades to pull together. After this, return to the starting position and repeat this fifteen times.

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Pushup Power!

Do you do pushups? They are a great exercise. From a basic standpoint it is one of the simplest exercises to have in your toolbox because it can be done anywhere and hits the chest, shoulders, and triceps with a little of the core and back involved. But just because you have access to a gym that has benches, barbells, and machines doesn't mean that the pushup should be forgotten.

The pushup is a great explosive and endurance exercise. Plus there are a lot of ways you can do it. Let's look at the variety of options.

Pushup Options

• Standard - You assume the age-old position and slowly lower your body until you are kissing the floor and then push hard back to a straight-arm position. It is a great upper body exercise.
• Leg Kick Pushup - This is just like a standard pushup but at the bottom you kick a leg out to the side as far as it will go and then back before pushing back up. This adds an element of balance and control for the upper body and works your hip flexibility.
• Knee Pushups - You start in a normal pushup position. Then you drive your right knee towards your left elbow. Pause, and then move that leg back to the starting position and go down and up for a pushup. Next repeat the motion with the opposite leg to the other elbow. This adds abs and the hip flexors to the movement.
• Corkscrew Pushup - Assume a normal starting position and then bend your knees and hop your feet forward once. Start to lower your upper body down while your twist your knees and hips to the left so the left side of your thigh gets parallel to the ground. Push back up and bring your knees to the middle. When you go down again it will be to the right. This adds a lot of leg work and hips.
• Side-to-Side Pushup - Start in the normal position but when you go down angle to the right as far as you can and then come back up. For the next rep, go down to the left. This puts more stress on each arm one at a time.
• Climbing Pushup - Start in a normal pushup position. Move your right hand forward 6 to 8 inches then move your left hand back the same amount. Lift your left foot off the ground and about 6 to 8 inches up. Now do half your pushups like this then switch hand and foot positions. This will work connecting muscles and your core.
• T-Pushups - Start in a normal pushup position with your feet slightly wider apart. Go down and when you come back up take your right hand off the ground, twist your right shoulder towards the sky and point your right arm straight up. You hips will shift as well. Then return your hand and go back down, raising your left hand the next time you come up. These add an additional dimension to core and shoulder work.

Adding them In

You can include one or more of these great exercises to your chest workout. They make great transitions at the end of a routine into abdominal or core work. You can also use more than one and just design a routine around 'Pushup Day' that involves abdominal work. These bodyweight type exercises are great for endurance as well as teaching balance.

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Get In Shape For The Christmas Party

As autumn becomes winter, it’s getting harder to avoid the thought that the Christmas party season is well and truly on its way. There is no denying that Christmas is the time of year to celebrate with family and friends and for many of us December is one long social calendar of corporate parties, nights out with friends, festive lunches with the family and, of course, the big day itself. As the season approaches, the shops become full of sparkling party wear – colourful shirts, sequinned dresses, embellished tops and figure hugging pencil skirts – but if you are hoping to really shine at those upcoming Christmas parties by losing a few pounds, now is the time to get started and the right weight loss pills could help.

Diet Pills

The range of diet pills available is quite vast and they work in a variety of different ways, including pills that help your body burn extra fat, boost your metabolic rate and even suppress your appetite, so take some time to find the best diet pills to suit your style of weight loss. Once you do, complimenting healthy eating choices and regular exercise with the right diet pills can be the best way to lose weight and give you visible results, fast.

Nutritional Diet

However, it helps to remember that weight loss pills aren’t just an excuse to do nothing. The right slimming tablets will only work at their best when used alongside a nutritional diet and if you participate in regular exercise. Start to make healthier choices for your daily meals, choosing low fat options and avoiding sugary snacks. Try to incorporate more fruit and vegetables and meals that will keep you fuller for longer and help give you energy for exercising. Changing your attitude to food will really help your chosen diet pills work and will hopefully stay with you even once you reach your target weight.

Keep Exercising

Don’t skimp on exercise either – try to a fitness class to get inspired by others, or if you’re self-conscious try a video in the comfort of your own home. Adding exercise in to your routine at least three times a week can make a real difference to your weight loss. Combined with exercise, diet pills that work fast means you’ll be ready to sparkle and shine at this year’s Christmas party.

Written by James Smith a personal trainer and blogger on all things healthy.

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Popular Modern Diets

Over the years diet and exercise has changed a lot. Even in recent years there has been a rise in the number of diets that have hit the market. If you are interested in learning about what some of these diets are, here are three of the most popular modern diets:

1. HCG drops diet- One of the most popular modern day diets is the HCG drops diet. This diet was invented several years ago, but in the last few years it has become very popular. The diet utilizes the HCG hormone which can be found in women during pregnancy. By combining this hormone with a low calorie diet, the dieter will be able to lose a significant amount of fat in a short period of time. One of the best parts about this diet is that the hormone will work to reset your metabolism so that after you finish the diet you can keep the weight of.
2. Detox diets- If you are looking for some of the most popular modern diets, then the detox diet may be right for you. Detox diets are all about cleansing you from any bad substances that you may have inside right now. Most detox diets will last anywhere from a week to 10 days. While you are on your detox diet, you will most likely only be allowed to drink the special liquid that is prescribed in the diet. Even though you can lose a lot of weight while you are on the diet, many people have trouble with this diet because they feel that returning to your normal habits afterwards will cancel any results that you achieved. Another problem that some people have with the detox diet is that most people experience some pretty intense hunger pains while on it.
3. Carb free- One of the most popular diets to hit the scene in recent years is the no-carb diet. The idea of this diet is to completely cut out all of the carbs in your diet and eat mostly protein. What this means is that you are going to have to refrain from bread and many of the other things that you normally enjoy. The good news is that you will be able to eat all of the steak, chicken, and fish that you can dream of. If you are a meat lover, then this may be the diet for you. After a few weeks you should start to notice some great weight loss results.

If you are considering trying one of these diets to lose some of your unwanted fat then you should speak with your primary health care provider and make sure that there will be no problems with any existing medical conditions that you may have.

Micah is a freelance writer for TransformYou, a company that helps people achieve weight loss goals through healthy diet and exercise.

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Top 5 foods to keep you younger

1. Avocados: help fight ravages of time, and also work magic to your hair and skin. They assist reduce cholesterol levels ranges, and consist of mono-saturated essential efas which can be great for the particular heart.

2. Berries: like blueberries, raspberries, blackberries, cranberries, goji berries, acai berries, lingonberries contain anti-oxidants that cleanse the body of toxins that cause ageing. They are also a rich source of vitamins and minerals that nourish your skin.

3. Tomatoes and carrots: contain anti-oxidants, beta carotene and lycopene that protect your skin from sun damage and repair skin cells.

4. Water-rich food like watermelons, cucumbers and celery are great for hydrating the skin and keeping wrinkles away.

5. Green tea: There is no end to the benefits of this super drink; green tea boasts a wealth of benefits that earns it the top spot in our anti-aging food list. Green tea is believed to help regulate blood pressure, lower blood sugar, boost the immune system, lower cholesterol and studies have even shown that green tea can be effective at preventing cancer. That's as close to the elixir of life as you can get.

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Protect Your Skin In The Winter

Winter is usually hard on skin, but there is considerably you could do to defend against the assaults with the season. Facing the FrostThe largest wintertime concern is dehydration.

In colder climates, you absolutely need to raise the protection quotient. “You ought to over-treat skin to maintain it hydrated,” says Barbara Schumann-Ortega, vice president of Wilma Schumann Skin Care in Coral Gables, Florida. That implies a shift from lighter skin care solutions made use of during warmer months to winter-weight goods, this kind of as thicker, cream-based cleansers and moisturizers. These will deliver more powerful barriers against the harsh surroundings of winter months.

Skincare In Winter

“When it is cold, you shed blood flow to the skin,” says Schumann-Ortega. The outcome is really a dry, dull tone. Facial remedies can maximize circulation and rejuvenate a healthful glow. But, Schumann-Ortega cautions, be cautious with peels and resurfacing treatment options during the winter, as they can do a lot more damage than very good with skin that is previously taxed in the harsh environmental conditions.

This is the season to slather hands with hefty, oil-rich cream at night and cover them with gloves. And do not overlook feet: in addition they call for exactly the same special care. Take into consideration a moisturizer for them within the evenings and rest with socks on. While in the morning, your feet and hands will feel soft and moisturized.

Relax and Get pleasure from It In winter, and all seasons, stress can disrupt even the top skin. Joy can have an impact on body chemistry.

Some last suggestions:

1. Drink water. Even when there’s a chill in the air and thirst isn’t overwhelming, water consumption demands to become higher to combat the dry air.

2. Steer clear of goods with a large percentage of synthetic substances (propylene glycol, petroleum), chemical detergents (sodium laurel sulfates), and artificial colors and fragrances.

3. Make use of quality skin care merchandise suited for your skin form.

4. Check your drugs. Illness and ongoing pharmaceuticals can upset pH stability.

Winter does not really need to take its lengthy, hard toll on your skin. Ask your skin care pro about hydrating items and circulation-enhancing treatments to ease the prolonged, dry months of winter. Soon after all, spring is just across the corner.

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Avoide Back Ache Problem

Pay attention to your posture:
This cannot be said enough. Slouching, sitting on sofas which do not offer firm support to the back and sleeping in an awkward position may give you a stiff back the next morning. Reclining in a chair without support to the lower back in the form of a cushion is a no-no. Sleeping on the side in the foetal position is the best way to take the pressure off a weak back.

Maintain optimum weight:
When you put on more weight than your frame can carry, you put pressure on the muscles of the back and abdomen which were not designed to be overloaded. This kind of backache is simply the muscles protesting against the added burden.

Avoid direct pressure on the spine:
When someone other than a professional offers to give you a back massage they may put pressure directly over the spine. This is a wrong technique and may further compound the problem. The best way is to massage on both sides of the spine in a symmetrical fashion with circular motions.

Increase exercise reps slowly and steadily:
Many people injure their backs while working out in the gym because of lack of correct instruction. Overdoing abdominal crunches, using heavier weights than you are used to and increasing your reps drastically will land you with a bad back. You land up with a muscle strain and then have to ease off or avoid the workout altogether.

For an acute backache:
Put up your feet and get some rest. Use ice packs a few times a day for the first two days, then switch over to heat in the form of hot compresses or a hot water bag.

Stretch a sore back:
Stretching is a great way to relieve backache. While lying flat on the bed, bring your knees slowly to your chest and put a little pressure then relax and repeat. This is helpful for lower back pain.

Get out of bed right:
When the alarm clock rings every morning the first thought is to hurry out of bed. Resist the thought and take your time. First roll over to the edge of the bed and lie flat on your back. Then bring your feet down to the floor and bend your upper body sideways. Do not get up vertically and sit in bed as that puts a lot of pressure on the back.

Medication:
An aspirin a day can help chronic backaches, which last for days together due to their anti-inflammatory effect. An alternative is ibuprofen or another NSAID. Before starting on medication, check with your doctor first.

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Make Your Own Beauty Products

EGG WHITE
Egg white works wonders on your skin. It helps tighten pores and improves skin elasticity. Separate the egg white from the yolk. Evenly apply the white of the egg on your face, and wash off after 10 minutes or as you feel your skin tighten.

BANANA+HONEY+LIME
Hydrate your skin with this mask. Mash half a banana, a teaspoon of honey and a few drops of lime. Apply on face, leave for 10-15 minutes and wash off.
Say goodbye to pimples, naturally!

GARLIC
Take one clove of garlic. Slice it and apply the juice on your pimple. Let it dry and wash it off after half an hour. This works well in case of an occasional pimple or two.  It is likely to cause mild irritation.

NEEM LEAVES+TURMERIC
Wash and grind a cup of neem leaves with a few teaspoons of water, and add a pinch of turmeric. Store this in an air-tight container in the refrigerator. Once a week, evenly apply the paste onto your face and wash it off the next morning. Neem and turmeric both have antibacterial properties, and also help control oil secretion.

SANDALWOOD PASTE
You can either get yourself a sandalwood stick or powder. Use rosewater to make a paste and apply a thin coat on your face. Leave it on overnight and rinse with warm water. Sandalwood too is known to have antibacterial properties. It also regulates oil secretion.

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Healthy Eating

Healthy eating is not only about strict nutrition philosophies, or depriving yourself of the foods you love. Infact, it is about feeling great, stabilizing your mood, having more energy, and keeping yourself as healthy as possible. All of which can be achieved by learning some nutrition basics and using them in a way that works for you. In our daily busy schedule it is very difficult to maintain our diet. Here is a very nice video which shows "How to Have a Healthy Diet with a Busy Schedule". It helps to keep you fit and healthy. The most important thing is that your diet must contain Vitamin And Minerals. Because they are the key ingredients in to maintain your metabolism and keep you fit and healthy.

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