When starting a weight-loss program, it’s the norm to get bombarded by all these myths and misconceptions and get misguided by all these ‘tips’ that are supposedly going to help you lose weight faster. First thing you should know is that there is no shortcut to weight-loss. A proper and healthy weight-loss with long-term effects requires time, effort and dedication. Keep reading to find out all the other mistakes you’re making that are keeping you from achieving the optimum results from your dieting and workouts.

Mistake 1. You Skip Meals/ starve yourself.
Your body needs energy and nutrients to sustain itself and perform all its vital bodily functions. The energy and nutrients is derived from the food you consume. So if you skip meals, you are depriving your body of these nutrients taht are important to keep your metabolism going which would help you burn more calories. Research has shown that meal-eaters lose weight faster than meal-skippers. And by skipping a meal, you are more likely to overeat during the next meal which just sets you back.

Mistake 2. You think foods labeled “low fat” or “fat-free” have less calories.
Don’t be fooled by good marketing strategies. Those foods are infused with lots of refined carbohydrates and loads of sugar to make up for the lack of fat so as to make it palatable. Those additives will only set you back in your weight-loss goals.

Mistake 3. You disregard the liquid calories.
Be it Punches, sodas or juices. These liquids contain loads of calories (carbs and sugar) that is processed and stored as fat in the body once it is consumed. When you swap those calorie-dense liquids for water, you will dramatically reduce your calorie intake.

Mistake 4. Count every calorie
You won’t lose any weight if at the end of the day you consume more calories than you burn. While you may think you’re on the right path with those salads, sugar-less coffees and lean meat, it can be very easy to overlook calories hidden away in the small things like salad dressings and coffee creamers. Far too many people make this fatal weight-loss mistake and unfortunately, they don’t even realize it and simply give up after a few months of disappointing or no results.

The key here is to refer to product labels for every food item, no matter how small, and take note of its ingredients. Only when you know exactly what you are consuming can you regulate your calorie intake which is consequently essential to successful weight-loss.

Mistake 5. You fall for “ so-called magic ” diets

As we said earlier, there are no shortcuts to weight-loss. However, there are lots of highly exaggerated diets out there that would have you believe that it is possible to magically lose weight by taking slimming pills, eating a specified diet or doing a certain exercise regime.

Weight-loss is a long and slow journey that requires patience, effort and dedication in order to be done healthily and to reap the optimum benefits.. The exaggerated shortcuts do not give you long-term effects which means you are most likely to gain back all the weight you “ magically “ lost.

Unless you’re living in the UK and still waiting for the clouds to disappear, the sun must already be out in your City. But don’t panic if you’re not beach body ready yet! Take a deep breath, then dive into this total-body sculpting series. Do it six times a week, pairing the exercises with 30 minutes of cardio, for a trimmer, firmer you.

Do all moves on one side first, then the other.

Tuck-and-Roll Kick

Sit face up with feet flat on the floor. Tuck knees into chest and roll onto back. Roll back down, bringing left hip and hand to the floor. Place left knee on the floor, rotating hips to lift up as you extend right leg out to the side. Rotate hips back down to return to roll: repeat 30 times.

Pro tip: Make sure you are not rolling on your neck.

Single-Arm Bend and Kick

Kneel on left knee with left hand on the floor, right arm resting on hip and right leg lifted (knee bent) so that inner thigh is parallel to the floor. Pull right knee in toward shoulder and then extend leg back and up. Return to “A” and repeat 30 times.

Pro tip: Extend all the way through your toes.

Push-up and Side Sweep

Start in the bottom of a push-up. Push into the floor to rise to the up part of a push-up, then lower back down. Lift back up to plank as right leg sweeps up and out to side. Bring leg back in and lower it to the floor. Repeat 30 times.

Pro tip: Keep your hips down.

 Rowing Machine

One of the most efficient workouts around. When you row, you’re using your whole body – upper, lower, core – simultaneously. Plus your heart rate stays elevated throughout the entire session, so think of it as a spin class complete with leg-presses and pull-downs.

Pro tip: Personally, I could spend around 30 minutes. But start of around 12 – 15 minutes.

Leg Press

Surprisingly the leg press is excellent for working on your glutes as well as giving your legs that desirable look. Load up a leg press machine and keep your legs straight. Powerfully contract your calves and press the platform up as far as possible. Hold for 5 seconds and release back as far as possible.

Pro tip: Lower the weights and push the machine with one leg 10 times, then both legs 10 times, then other leg 10 times. Repeat this rep 4 times.

Lower abdominal fat, which often includes deep visceral fat that surrounds your vital organs, can be tough to get rid of. Simply doing crunches and sit-ups will tone the underlying muscle, but those exercises are not effective for fat reduction. Consistent cardiovascular exercise performed at appropriate intensities, combined with healthy nutrition, can help you reduce and eliminate unwanted stomach fat.

Step 1

• Do high-intensity cardio training at your peak effort three to five times per week.
• Choose rhythmic activities such as walking, running, cycling and swimming performed at an intensity that you perceive to be “very challenging” for at least 20 minutes per session.

Step 2

• Work high-intensity intervals into your moderate-intensity cardio sessions.
• Walk at a brisk pace for three minutes, then run all-out for 30 seconds.
• Repeat this cycle seven to 10 times.
• Gradually shorten the lower intensity intervals and lengthen the higher intensity intervals.

3. Lifting Too Light

Another misconception about training for fat loss is that you should opt for light weight and high reps to get lean. This misconception is probably the result of thinking that higher reps means more work performed, which can help you burn more calories. But it’s not just about how much work you do, but also how the work you do affects your body and your metabolism.

Similar to HIIT cardio, research confirms that using heavier loads in your workouts results in a higher metabolic rate post-workout as compared to light weight.

4. Taking Too Much Rest

Another area that may be hampering your fat-loss efforts is all the time you waste in the gym between sets. If getting shredded is your goal, you should spend as much time as possible moving in the gym, not standing around admiring yourself in the mirrors.

Bottom line: Minimize your rest time between sets. Researchers have discovered that when subjects rested 30 seconds between sets on the bench press for 5 sets of 5 reps, they burned a little more than 50 percent more calories than when they rested three minutes between sets.

I suggest turning your rest time into work time via super sets or cardio acceleration. As discussed earlier, cardio acceleration can save you time in the gym and further enhance fat loss. Super sets involve doing two exercises back to back, either for two different muscle groups (such as a chest exercise followed by a back move), or for the same body part (such as two quad exercises).

5. Sitting For Too Long

What you do when you’re not in the gym may further be compromising your fat-loss efforts, not to mention your health. Researchers found that, out of more than 2,000 subjects who exercised vigorously for a minimum of 2.5 hours per week, those who watched more than 40 minutes of television per day had higher waist circumference, blood pressure, and blood-glucose levels than those watching fewer than 40 minutes.

The researchers theorized this may be due to the fact that, when you sit for prolonged periods, your body’s ability to burn fat is severely compromised.

The take-home here is simple: Avoid a fat-burning slump by staying active throughout the day. If you sit for long periods at work, try getting up and stretching or walking to the fridge or water cooler at least every 20 minutes or so. Do the same if you’re sitting at home in front of the TV or computer. When you’re shopping or running errands, park far away from store entrances to increase total walking distance. Even better, walk or bike to run your errands when possible instead of driving. Avoid elevators and escalators and take the stairs whenever you can.

Seizing all of these opportunities for physical activity can add up to a lot of extra activity, which can keep your fat-burning engines primed and your health optimized. At that point, you won’t need to look for reasons you’re not ripped because you’ll be ripped!

Approximately every year, I’m sure you realize the needle on the scale is just that little harder to budge. But how? You’ve cut back on portion size, you’ve even said no to those delicious desserts! It was only last month that you even signed up for Zumba classes, and yet your jean size is only going up whilst your energy levels are going down. WHAT’S GOING ON?!

Starting in your early 40s, your body goes through a series of changes that profoundly affect digestion, metabolism, and other bodily functions. Thanks to hormonal and other changes, the very growth rate of your cells slows rapidly down. It’s just something we have to learn to work around.

Here’s a 10-step plan for understanding the challenges that prevent weight loss over 40, and for learning how to overcome them.

1. Get to know your body.

Many years ago, older didn’t necessarily mean plumper. Think of those icons of the American prairie, they looked to be in perfect shape no matter the age. But today, those of us over 40 face a twofold challenge: We’re living longer, and we’re no longer out there catering to our farm animals at 5 a.m in the morning.

When it comes to burning calories, it’s a fairly simple equation. What goes in must be burned off, or it sticks to our ribs. Acquiring weight is absurdly easy, eating just 100 extra calories a day will lead to a 9- to 10-pound weight gain over the course of a year.

How much is 100 calories?

Not a lot: A can of Coke contains 155 calories, a chocolate bar more than 200. But after 40, our activity level tends to decline, too. So the challenge is to bring the two into balance and exercise after you’ve enjoyed these tasty treats.

Look back over the past year, and think about when your weight seemed to be holding steady and when it seemed to be trending slowly upward. What were you doing during the good weeks? Make a list of what works for you, and what throws you off. Your own healthy habits in the past are the ones most likely to work for you now.

2. Eliminate underlying metabolic conditions.

Would it surprise you to know that thyroid problems strike as many as 1 out of 5 adults over age 40? And 8 out of 10 of those adults are women? The most common of these is hypothyroidism an underactive thyroid and it’s one of the primary reasons many women over 40 can’t lose weight. The thyroid is a tiny gland that produces hormones that regulate metabolism, and when it’s not activated. Think of low thyroid as having your internal thermostat set too low. Symptoms include feeling cold all the time, poor circulation in the hands and feet, clammy hands, tiredness and lethargy, hair loss, and weight gain despite real attempts to exercise and eat well.

If you suspect an underactive thyroid may be slowing your metabolism, the first step is to call the doctor and ask for a thyroid test.

3. Adjust your eating habits for maximum energy.

Your goal at this stage in your life is to keep yourself feeling full without succumbing to the temptation to eat like you could at age 20. One strategy is to eat more frequently but to consume less at each sitting. An added benefit of eating this way is that it’s easier to keep your blood sugar steady, so you don’t have the peaks and valleys that contribute to fatigue.

Here’s the rule:

Try eating five to six small meals a day, and don’t go more than three or four hours without eating. For example, you might eat a light but healthy breakfast before you leave for work, then have a nonfat yogurt in the late morning. Then instead of eating a big pasta lunch and spending the afternoon in a stupor, eat a light lunch and spend the rest of your lunch break taking a brisk walk. An afternoon snack of nuts and an apple keeps you from needing the 4 p.m. sweet treat and makes it easier to avoid overeating at dinner.

Your goal is the opposite of the starvation approach to dieting, you want to trick your body into feeling satisfied and well-fed at all times, though the total amount you’re eating is less.

4. Time your eating.

Most experts agree on one thing: Snack after 8 p.m., and whatever you eat is more likely to go straight to your hips and stomach. Happily, the opposite is also true, what you eat in the mornings, when your metabolism is revved up to its optimum operating speed, is much more likely to be expended efficiently.

Don’t like to eat breakfast?

Unfortunately, there’s no way around this one; eating a good breakfast is one of the key habits experts have identified that keeps thin people thin.

5. Trick your metabolism with fat-fighting foods.

You’ve probably heard it all before, but it’s true: It’s really not just about how much you eat, but how much of which foods. There are plenty of healthy foods you can eat all you want of and no, that doesn’t mean stuffing your fridge with celery sticks. Instead, make a few simple tweaks to your diet, incorporating foods that actually fight fat instead of those that trigger it.

6. Make muscles your friend.

The more muscle mass you have, the more effectively your metabolism burns calories. But sad to say, a natural tendency of aging is to lose muscle, gradually replacing it with fat. So in order to enlist the calorie-burning abilities of muscle, we do have to work at it.

The key here to long-term benefit is basic strength training. Buy some hand weights, a bar, and some stretch bands, and channel your high school gym teacher. And don’t ignore your core; planks, curls, and Pilates moves help strengthen the deep core muscles that are key to posture. Make it as pleasant as possible; work out while you watch the evening news or your favorite sit-com. Other tools that help: kettlebells, an exercise ball, and ankle weights. Slowly and gradually build up those biceps, abs, deltoids, and glutes, and you’ll have some key allies in your fight to prevent age-related weight gain.

7. Get more sleep to burn more calories.

Sleep gets ever more elusive as you age. It’s not just that we’re busier and more stressed. We also have multiple physical issues, from back pain to snoring to night sweats, any of which can interfere with getting a good night’s sleep.

Yet, paradoxically, getting a good night’s sleep is one of the keys to losing weight. In recent years, significant research has shown that lack of sleep is directly connected to weight gain because of the actions of two hormones, leptin and ghrelin, that control hunger and satiety, or feeling full.

Here’s how it works:

When you’re sleep deprived, ghrelin levels increase at the same time that leptin levels decrease. The result is more craving, less feeling full. Add to that the fact that sleep-deprived people often crave “energy” foods, which tend to be sweet or salty, and you can see how small changes in your routine can add up to big weight gain.

8. Strike up a healthy relationship with your sweet tooth.

A trick that many experts recommend: Cut the treat in half before you start eating, carefully wrapping the second half up to “save for later.” You may or may not want it after, sometimes if you eat the first half slowly and consciously enough, you’ll feel satisfied. But knowing it’s there if you do plays a nice trick on your brain, which tends to crave things it perceives as being in short supply.

Researchers have recently discovered that artificial sweeteners fail to trigger the body’s natural satisfaction response. So eating that 100-calorie artificially sweetened cookie only adds to your problems; you’ll keep on wanting the real cookie, so the 100 calories you just ate were in vain.

9. Forget dieting. Focus on your fuel-to-energy ratio.

If, like most 40-somethings, you’re packing some extra pounds, you’ve probably made plenty of resolutions to go on a diet. You’ve also probably figured out by this point in your life that diets rarely work, and neither does suddenly embarking on a strenuous new exercise regimen. There’s a good reason that sudden, drastic changes don’t lead to long-term weight loss, and may even lead to a rebound. Nature designed us with optimum abilities to maintain a steady metabolic rate, because it helps us weather food shortages and sudden demands on our energies.

Unfortunately, this means that when you’ve gradually gained weight over time, your body has adapted to the new weight and now does its best to hold onto it.

Make slow, gradual adjustments to each end of the equation. YOU decide which end of the fuel-in, energy-out equation to emphasize and when.

10. Make slow, realistic changes in tune with your lifestyle.

Let’s say you want to lose 10 pounds. To do so right now, you’d have to burn 35,000 calories which is an overwhelming number that would require you to eat nothing at all for about 2 weeks, or jog for 51 hours, or walk for 126 hours. Not only would it be impossible, but attempts like those would send your body into starvation-mode metabolic slowdown, sabotaging your efforts.

Studies show that if you take the slow-but-steady approach, you’re much more likely to keep that 10 pounds off. Remind yourself that you are the only one in charge of tuning up your metabolic engine. Decide whether to focus on cutting down the number of calories you’re consuming, or on upping the number you’re burning.

Your primary goal should be making small, gradual lifestyle changes that you can incorporate into your daily routine and stick with over time. That’s the ultimate secret to combating over-40 weight gain.

Beach Body Ready

Bloating happens to the best of us, but the root causes of that stuffed and swollen feeling can however be different for us all. And if you have to walk around in a bathing suit morning till dusk then the experience because all the more unpleasant. Although, a distended stomach doesn’t exactly make you feel “swimsuit ready.” Here we’ve put together what to eat, what to avoid, and what to do to support a flatter tummy all summer long.

1. Don’t Over Load
   Glycogen, is a sugar formed when your body breaks down carbohydrates, it holds three times its weight in water, says Jade Teta, MD, author of Lose Weight Here. Any glycogen not immediately used for energy is stored in the body. So unless you’re running your first half marathon, a big bagel won’t do your belly any favors.

2.Drink Plenty Of Water
Yes, you’ve heard it over and over again but if you’re feeling bloated, gassy, or waterlogged, H2O can actually help flush you out. “The body is like a sponge that needs to be rung out,” says Teta, “and water can help you do that.”

Tips: This only works if you don’t overdo the carbs and salt. Otherwise, the added water will only pile up on what’s already been stored from your diet.

3.  Say Yes To Watermelons
As the name might suggest, a whopping 93 percent of this summertime favorite is water. The de-bloating effects of foods with a high water content work the same way as gulping down a glasses of plain H20, says Keren Gilbert, RD, founder of Decision Nutrition and author of The HD Diet.

Tips: Citrus fruits like grapefruits and oranges are other great options, as as are cucumbers.

4. No To Straws And The Sodas
Drinking through a straw can increase the air and gas you take in causing temporary discomfort or an embarrassing burp, according to Teta.

5. Chew a Little Longer
Eating too quickly can affect short-term gas in much the same way as sipping through a straw, says Teta. The initial break down of food for digestion and absorption begins in your mouth, so chewing thoroughly along with saliva production can help break down food before it starts its journey through your gastrointestinal tract.

6. Reduce Stress
Digestion is enhanced by your parasympathetic (rest and digest) system, says Teta. But when you’re stressed, it alerts your sympathetic system’s fight or flight response, which can significantly reduce the digestive secretions that help break down food.

7. Cook Your Veggies 
“The body needs enzymes to break down fiber and sugar in foods, and it doesn’t have them,” says Gilbert. “Cooking these fibrous foods helps break them down making them easier to digest.”

8. Fill Up on Fruit
Gilbert says to snack on some pineapples or papayas are fantastic during the summer seasons. “They contain certain enzymes that make it easier for your body to digest protein,” she says. She also suggests starting your day with a squeeze of lemon in your water try it warm,  and ending it with some peppermint or dandelion tea, all of which are natural diuretics.

How to be a fitness model in Dubai?

The only time when being self obsessed is exceptional, fitness models spend a considerable amount of time not only admiring themselves in every mirror accessible but most importantly devoted to staying in shape and eating healthy. Though you must be 100% committed to fitness, you don’t necessarily have to be a star athlete to pursue this lucrative career.

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How to reduce face fat?

Do you feel like your face is too round or bloated? Although there is no real exercise or routine to remove an unwanted double chins or the chubby cheeks you want gone fast. However there is, by following these basic simple steps a way for you to notice a slimmer face.

 Your Diet Is Key

Exercise!!!