Learn How to Lose Cellulite on Your Legs

By: Matt Shuebrook

How do I Lose Weight Around My Hips, Stomach, and Thighs? Discover 8 simple moves that will literally reshape your body in less than 8 weeks.

How many times in the past year have you casually strolled into the gym giving off the impression that you were going to get in great shape. You know what I mean, lose weight, burn some fat, build some lean sexy muscle, tone and tighten your legs and arms. Heck even lower your blood pressure and cholesterol levels.

How many times in the past 10 years of you tried getting into better shape but always seemed to fail?

No matter how many times you have failed, it isn?t necessary your fault. Sadly enough, the government and fitness magazines have been pumping out lies for years now. Trust me when I tell you, half of what you read in the latest issues of these fitness magazines are not even half true. If you ever pay close attention you will see how they contradict each other on a monthly basis.

So don?t get so down about not achieving the results you?ve been ?sweating? after. I doubt that you are going to quit anymore.

Why am I so sure that you will see great results following this plan? Because I know it works, my clients know it works, and you will see it work.

Here is what you need to do in order to tone and tighten your legs, flatten your stomach and shrink your hips to a normal sexy size. Simply follow this workout and you will be amazed with your new body. You are allowed a 45 second break in between sets.

Oh don?t forget that you need to follow a well balanced meal plan.

High Knee Drill * warm up exercise- do this for 3-5 minutes.
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time.

Squat Jump 3 sets of 15 reps
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the ?ready? position with elbows flexed at approximately 90?.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Boxing 2 sets of 45 seconds
1. Start by fitting yourself with the proper sized gloves.
2. Next you want to hit the bag with a variety of movements. For example a left jab with a right cross, body punches, right cross only.
3. Proceed to hit the bag for the required time or however your cardiovascular program is designed.

Lateral Lunge on Box 3 sets of 15 reps
Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
Step laterally 2-3 feet and place foot onto a box 12-24? high. Bend knee into a lunge.
Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

Burpees 3 sets of 10 reps
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

Hamstring Curl 3 sets of 15 reps
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of support.

Plank 2 sets of 45 seconds
1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

Side Plank 2 sets of 45 seconds
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.

Losing Weight Naturally - Fat Burning Tips For Natural Weight Loss

By: Charles Zoe

Creating a healthy, lean body depends on how well each individual woman's body copes with the demands made on it. This is highly individual: what works for you may not work for your friend, but the important thing is that you understand what works for you. Before you pledge allegiance to a particular diet plan, take heed. More often than not, weight lost through dieting finds its way back into your body.

So, what is the best approach to long-term weight loss? Rather than counting every calorie or scratching entire food groups from your diet, make healthful eating — along with fitness and stress reduction — a part of your daily lifestyle.

What you need is a simple plan. Here it is, in just two parts: (1) Make a little more time to run; (2) Concentrate on a handful of dietary changes that, over the course of a year, can produce significant weight-loss results.

1. Eat three well-balanced meals a day (containing protein, healthy fats, complex carbohydrates, and nonstarchy veggies), with two snacks that include some protein. Do your best to limit carbs to 16 grams per meal and 9 per snack, and to maintain a low glycemic load in your food sources overall.

2. Don't skip breakfast. A good breakfast is the most crucial part of any healthy weight-loss effort, as it revs up your energy level and metabolism for the full day.

3. Vegetables should make up the largest portion of your diet, as the antioxidants in fresh produce have a powerful effect against the free radicals in our bodies. Also, since vegetables (especially leafy ones) are low in carbohydrates, eating a plant-based diet translates into fewer calories overall. Remember, variety not only adds spice but longevity, too. As omnivores, we require a certain amount of complexity in our diet in order to stay healthy. Include as many different colors and varieties of fruits and vegetables in your diet as you can.

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4. Calcium in dairy products such as cheese, milk and yoghurt help to break down the fat stored in fat cells so they should also be included in your fat burning diet unless you suffer from high cholesterol.

5. Follow a hypoallergenic diet for one week. This means removing common allergens like eggs, dairy, gluten, peanuts, and soy, as well as any others you suspect from your diet — not necessarily forever, just long enough to see which (if any) of these might be a problem for you. Each of these can be eliminated for four to six days, then reintroduced over several days to see if there are any physical responses to the food. I also suggest that women start with the foods they crave the most, since cravings are often a signal that we're sensitive to that food.

6. Don't underestimate the importance of drinking water for weight loss. Sufficient water intake is crucial for you to achieve optimal digestion, absorption, circulation and waste excretion.

Depending on how much produce you eat, the climate you live in and how much you exercise, you should be drinking an average of 6 to 8 glasses of water a day. Remember that fruit juice, tea, coffee and sodas don't count as water. This is one of the best natural weight loss.

7. For something cool, tasty, and nutrient-filled in the morning, try a shake or smoothie. The Balanced Diet nutritional drink provides 180 calories with lots of complex carbohydrates, vitamins, and minerals in a naturally flavored French vanilla or chocolate royale. Each serving includes 5 grams of dietary fiber and 10 grams of soy, or 40 percent of the daily minimum now recommended by the American Heart Association.

Exercise At Home Without Weights

By: Nitin Chhoda

Home exercise is the new phenomenon in fitness, and the explosive growth of home exercise equipment is ample proof. It's easy to see why many individuals would be interested in home exercise routines. You can get great results exercising at home, as long as you know what you are doing.

All it takes to get results at home is an exercise mat, some free weights (dumbbells) and exercise tubings. Even if you don't have all these tools, there are several exercises you can do around the house. You can always try exercises that use your own body weight. The secret to success is to exercise the right way without hurting yourself.

At home, you can train at your own time. You are unaffected by the timings of your gym or your trainer. This is an excellent solution for stay-at-home moms, individuals who work from home, and individuals with an erratic work schedule. It's nice not to have to pay for a gym membership. I love exercising at home, because that's how I started. It's fun and I enjoy it even today. I have a treadmill that faces a large TV, some dumbbells and a never-say-die attitude. That's all it takes. With the number of tools available today, it is simple to set up a gym atmosphere in the comforts of your own home. I train most of my clients in their own home.

To get results at home, you need self-motivation and discipline, since you are going to be on your own. It's not as hard as you think and can be enjoyable and beneficial. When you are committed mentally to pursue a leaner, energized and dynamic fitness level, changes happen much faster. Register on my website to get a free, full colour, printable exercise routine for home exercise.

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There are some things that can derail home exercise.
It's likely your hectic schedule or a long commute discourages you from exercise. Sometimes, an individual can get intimidated by the social atmosphere of a health club. After all, if a club is a place where people flirt more and exercise less, you might find yourself less inclined to go! It could also be crowded, and many people do not like waiting in line for the equipment. With home exercise, there is not waiting period. Despite the popularity of health clubs, many individuals are now exercising at home. In fact, the Journal of the American Medical Association reported a study conducted by Stanford University. The study said exercising at home is just as beneficial as working out at a health club. Interestingly, the study also found people who trained at home were more likely to stick with their program than those who exercised at a club.

Strength Training Exercises At Home For The Upper Body and Abdominals.

For best results, warm up for 10-15 minutes with light aerobic exercise (walking, cycling, jogging). Deep breathing and stretching for 3-5 minutes before you begin strength training helps the muscles relax and rejuvenate.

The following exercises do not require any equipment, other than a pair of dumbbells.
This is a unique method that I have developed on my own, and it has helped thousands of clients get results. You can view my clients in action with videos of home exercises and download full color exercise routines by registering on my websites mentioned at the end of this article.

Push-ups
Seated Rows
Triceps Dips
Shoulder Raises
Overhead Shoulder Presses
Lateral Shoulder Raises
Biceps Curls
Regular Abdominal crunches
Reverse Abdominal crunches
Standing Trunk twists

Don't Be Afraid of Fitness

By: Greg Crawford

Did you know that fear is one of the major reasons for people failing to meet their fitness goals. In fact, it is the major reason that people fail to even create some fitness goals in the first place! Fear of failure, of major challenges, and even of change will cause someone to avoid exercising or improving their eating habits. This is one of the main reasons that personal training in New Jersey can be of such immense benefit to so many people.

A New Jersey personal training expert will usually be able to sit down with a client and determine their many different goals. For example, a woman might say she wants to lose some weight, but a fitness expert would ask her to get more specific. This means that the woman might have to say that she would like to shrink a dress size or two, or that she wants to reach a very specific weight range. When someone creates an attainable goal it makes it easier to measure the results of any fitness routines or dieting activities, but this is actually when a lot of people become a bit scared.

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Scared of what? They might not be able to put it into words, but the thing that many New Jersey personal training professionals discover is that once measurable goals are in place their clients panic about meeting the goals. This is where the use of personal training in New Jersey becomes essential. Why? The professional trainer is going to have a full arsenal of tools to help their client overcome any fears or concerns.

They will give them the kind of consistent support and encouragement they need to push themselves to finish a workout or to meet a new challenge added to the routine. The trainer is also going to force the client to assess their progress and determine why they may fail to meet their goals. They are also going to help them discover what might be causing any failures as well. For instance, if the client sticks to the workout routine and yet is not dropping weight, the trainer will review their diet with them and determine if any changes are required.

Although a trainer is a major element of support, it is still up to the individual to conquer their fears. Usually it helps to persistently remember that change is not only possible but is also very good where fitness is concerned. Taking control of diet and exercise is the same as taking control of one's life, which always leads to positive results.