Perhaps you’re looking to build some nice, strong muscles in your arm and you’ve heard that calisthenics are the way to go for resistance training, you’re in the right place for information on what kind of calisthenic exercises you should be doing. If you’re wondering what is so special about this group of exercises the answer is: a lot. Calisthenics not only help in developing strength, but they also help build endurance and power.

Another benefit of calisthenics is that they tend to activate multiple muscles and joints which helps to trigger the secretion of higher amounts of Human Growth Hormone, which aids in muscle growth and development. Yet another great benefit that most calisthenic exercises have in common is that the technique is usually very easy to grasp and can be done practically anywhere. So if you’re looking for some simple ideas for calisthenics that you can do to develop your arms at home, the list of exercise moves we have compiled below should be useful.

Push-ups

Everyone knows that push-ups are a good exercise to do to develop strong, good looking arms but it’s worth repeating here. Push ups, in fact, are not just an arm exercise but also effectively work on the muscles in the shoulders, chest and upper back. You should definitely be doing lots of push ups for a well rounded upper body and well-developed arms.

3 Push-up Variations

The Regular Stance

This is done by placing your arms in front of your body at slightly wider than shoulder width, with your feet close together. The Regular stance will place the tension almost equally on the triceps, shoulders and chest so if you’re really looking to target your arms alone, perhaps another push-up variation might be more appropriate.

The Narrow Stance

The narrow stance push up is well suited for targeting your triceps specifically and is significantly harder to perform than the regular push-up because the triceps are a relatively small muscle. You can also place your palms under your body, parallel with your sternum, to increase the amount of tension placed on the deltoids as well.

The Bicep Push-up

Few people know that you can target your biceps by doing push-ups but you can and we’re going to how you how. get into the regular push up position but rotate your wrists so that your fingers face outward at a 90-degree angle to your body; as you perform this push-up, keep your biceps clenched throughout.

Pull-ups

Pull-ups are a great exercise for developing all the muscles in the arm and the muscles in the back a well. Traditional pull-ups are particularly good at working the biceps, as compared with push-ups which focus a bit more on developing the triceps and deltoids.

2 Basic Pull-up variations

Chin ups-

Stand beneath the pull-up bar (it should be tall enough to make you have to stand on your toes to reach it at least), and grip the bar with your fingers curling inwards toward your face, then pull up. This technique places the tension on your biceps and lattissmi dorsi (“lats”).

Pull ups-

In the same position as before, grip the bar with your fingers facing outwards this time. The emphasis, here, is placed on your deltoids and lats.

Triceps Dip

The triceps dip has the advantage of being very simple to perform and relatively straightforward; you will need to use an elevated surface such as a bed or chair for this exercise, though. Sit or stand with your back facing this surface, then lower your body till your palms are resting on the it and extend your legs in front of your body such that your straightened legs form a 45-degree angle with your upright torso. You should now be in starting position to do the triceps dip. Lower your body till your triceps are almost parallel with the floor and then return to starting position. The triceps dip focuses almost exclusively on the triceps and will get these muscles looking lean and ripped.

Conclusion

You can do these seven exercises to develop all the muscles in your arms and other muscles in your upper body too.

A qualified fitness instructor might be able to offer you some further guidance and if you would like to hire one, we would be glad to connect you with someone you can trust. Please contact us at:

WhatsApp number: +971 565 830 067  (Just send us code 3087 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
______________________________________________________________

[contact-form-7]

]]> https://www.trainer.ae/articles/6-calisthenics-exercises-for-stronger-arms-3087/feed 0 https://www.trainer.ae/articles/7-ways-to-keep-weight-off-you-during-winter-2681 https://www.trainer.ae/articles/7-ways-to-keep-weight-off-you-during-winter-2681#comments Thu, 22 Oct 2015 13:35:19 +0000 http://www.trainer.ae/articles/?p=2681 read more »]]>

Gaining weight during winter is almost inevitable. There’s so much excitement that surrounds this period, with super sales in supermarkets on junk foods which expedite your weight gain. The whole winter atmosphere that just happens to commemorate with Christmas. A celebration that makes eating junk traditional with it.

Moreover, the cold during this period makes many people lazy, so you discontinue your training if you were prior the winter season.

This article shows you seven ways you can minimize your weight gain during winter.

#1. Eat more protein:

You have to eat, and even when you’re not hungry, you may feel peckish. Proteins do not just help you lose weight, they also help in gaining muscle mass. The temptation may be raging to grab a quick cheese burger or three donuts, but  it is better for you to get a protein snack such as a protein chocolate bar.

Eat lean protein rather than foods high in fat. For instance, omelette with veg, beans, fish, skinless chicken breasts, etc. are good examples of lean protein. Foods high in protein take a longer time to digest and metabolize, which means you’ll burn more calories trying to process them.

#2. Avoid emotional eating:

Many people eat for the wrong reasons. Most of the eating done during the holidays is inspired by adverse emotions, perhaps feeling sad and lonely, anxious, bored, or even just excited. It is inevitable to eat emotionally sometimes if we don’t have the right mindset and coping mechanisms.

If you’re struggling with such an issue, endeavor to get nearer to the things that make you happy (as long as they’re not more heaps of cream and cake!). This things could be family, friends, a place, etc. Or perhaps the issue is that you need a break. Do more breathing, or even yoga, and get your mind relaxed.

#3. Challenge yourself.

Although the urge to eat junk always comes, you need to challenge yourself to take control. Ask yourself “do I really need another chocolate cake?” or “how will all this junk food make me feel better?” and the like.

Luckily enough for you, you’re in charge of your actions and junk food isn’t in charge of you. Don’t curl up in that winter’s cold and feast on hot pie, rather throw on a sports cardigan and take a jog.

#4. Yes, jogging:

You may think that running in the cold is absurd, but actually, it’s to your benefit. According to Professional, Tom Holland, “the colder the weather, the less heat stress on the body, which makes it significantly easier to run. Running in hot and humid weather is extremely taxing on the body—there is a reason why the majority of marathons are held in October and November”

And if you’ve ever jogged during winter and summer, you’ll definitely nod your head and agree with Tom Holland.

Moreover, it’s a great substitute to going to the gym during winter. This is because you’re most likely to dread the snowy drive or cold walk to the gym. Well, unless it’s in a heated room next to your sitting room (what are the odds).

#5. Don’t get carried away:

Indeed, it can be easy to get carried away with the fun and excitement that surrounds winter. This isn’t to say that you shouldn’t have fun, but simply remember that winter doesn’t last forever and when the next season comes, you’ll be back in the gym struggling to burn calories you didn’t necessarily have to gain.

Winter is undoubtedly an exciting time and it’s easy to get carried away. You must program yourself to say “no” sometimes and remember why you say it. Have fun and enjoy your winter but don’t let it be a weight gain fest.

WhatsApp number: +971 565 830 067  (Just send us code 2681 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
______________________________________________________________

[contact-form-7]

Stretching is an important component of exercise and should always be done with correct technique. The reason this is so is: muscles are a very elastic tissue but causing them to expand too rapidly, and when they are still cold, could cause them to sustain tears of varying extremes, possibly leading to injury. Also, if you start running before your muscles are warm and ready to go, you might find that the first few minutes might be harder and less smooth than you would expect. So here’s how to stretch to the get the best out of your running and avoid unnecessary injuries.

1. Neck

You would usually want to start your stretching from your head/neck. Standing upright and looking straight ahead, gently reach over and pull your head, sideways, towards your shoulder. Hold, and then do the same for the other side, and for the back and front as well. You might wonder why you have to stretch the muscles in your neck when it’s really your legs you’re going to use for running, but the truth is that your whole body plays a part when you run and just one part, out of sync, can mess with your form and make your running inefficient. Have you ever tried running with a sore shoulder? Not much fun.

2. Triceps

Lift up your right or left arm over your head and bend it over till you’re touching your shoulder blades on your opposing arm, then with the opposing arm, reach over and pull your elbow slightly hard. Hold it in position for a few seconds then do the same for the other arm.

3. Shoulders

This step is fairly simple. Extend your arm, fully straightened, at a 90 degree angle to your torso, and use your other arm to pull it in towards your chest, from the elbow. This will help to stretch the muscles in your shoulder and loosen up your shoulder joint.

4. Shoulders & Upper Back

Place both hands behind your back with both palms facing outward. Use one arm to push the other one outward. You should feel the strain in your shoulders and shoulder blade region. Do the same for the other arm.

5. Obliques

Stand straight with your feet about shoulder-width apart, raise both arms in the air and stretch over to the right (or left) and do the same for the other side.

6. Rotator Cuff

Extend your right or left arm out in front of your body with your palms facing outward like a traffic warden making a stop sign; with your other hand, place your wrists against the back of your hand and push it outwards. Repeat for the other hand.

7. Hamstrings

Standing upright, pull one knee up as high as you can and hold it in position for a few seconds. Repeat for the other knee.

8. Quadriceps

Standing upright again, bend your knee behind you pulling up your foot all the way to your butt. Hold, then repeat for the other leg.

Conclusion

You should perform each activity for a maximum of 7 seconds to prevent your muscles from over-relaxing. Also don’t forget that you can, and should, perform these same stretch moves to cool down after running. This time, be sure to hold your body in position for 10-15 seconds for each move.

WhatsApp number: +971 56 58 30067  (Just send us code 2535 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
______________________________________________________________

[contact-form-7]

I used to think that skipping ropes was a weird and unimportant, even though I often saw lots  boxers use this exercise quite extensively. Well, my views changed the day I was lucky enough to discover a skipping rope in my mum’s garage. One session of skipping rope for about ten minutes relieved me of my previous misconceptions and I ultimately realized what an amazing exercise skipping ropes is.

Read on to see the 8 benefits of skipping ropes that I discovered:

#1. It improves health of the body’s lymphatic system. This system is responsible for cleansing blood by removing waste and toxins from it. Unlike, the circulatory system that has blood pumping 24/7, the lymphatic system does not.

It relies on contraction and expansion of muscles to move it around your body. Many exercises can get the lymphatic system moving like this, but jumping ropes, trampolines, etc is a particularly good and recommended one.

#2. It works the entire body. What’s in motion when you’re jumping ropes? Your entire body! It works the legs, abs, arms, and even the mind and heart very importantly. Many people fail to realize the importance of working the heart. It is a muscle as well and working on it will give you better stamina to do any kind of activity.

This exercise increases strength, agility, speed, timing, and rhythm. It’s no wonder why it’s hot on every professional boxer’s routine.

#3. It increases bone density. Jumping ropes puts a lot of strain on your bones and when this happens, essential minerals are sent to them, making them stronger.

However, it doesn’t create as much a strain on the muscles as running does.

#4. You can do it anywhere. All you need to perform this exercise is a rope, proper sportswear and a space that lets you swing without breaking anything or hitting anyone.

#5. It is portable: It’s amazing that with all the benefits of skipping/jumping ropes, you don’t need any fancy machinery or complicated equipment to do them.

You can put your skipping rope in your bag, or even your pocket and take it wherever you wish.

#6. It’s fun. A major problem with many exercises is that they are strenuous and rarely have any fun element in them. Skipping rope definitely stands out in this respect.

How interesting is picking up a dumbbell and lifting it in the same motions for 3 sets or more? Not very. Skipping ropes can be done in various ways which leads to the seventh benefit of using this amazing equipment.

#7. You can spice it up. After you’ve jumped ropes for a while, you will most likely begin to feel the repetitive basic jump is boring. Despair not, this exercise has twists to it.

Cool tricks and variations include the one hop, alternative jumps, left foot – right foot jumps, side straddles, front straddles, running in place, the double under and the famous arms cross.

If you’ve been skipping ropes for a while, you would most likely have done most of these if not all.

#8. It’s inexpensive. For a relatively cheap sum, you can get yourself a cool skipping rope that will last you a very long time–the cost is next to nothing when compared with the immense benefits of skipping ropes.

Conclusion

Skipping ropes is an amazing exercise. It doesn’t just have health benefits, but it clearly has others like the fun, portability, the simplicity and inexpensiveness of the equipment.

WhatsApp number: +971 56 58 30067 (Just send us code 2484 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
______________________________________________________________

We all know that sometimes when you lose weight you also gain loose skin. This problem most often develops in your face, neck, under arms, abdomen and thighs. Some exercises can help to tighten these areas.

Each exercise is designed to not only tighten the skin but also to tone and firm your muscles, which also reduces the appearance of sagging loose skin.

Neck and Chin

Loose skin on your neck gives the appearance of a double chin. Doing exercises that focus on this area of the body tones and tightens the muscles, which eliminates the appearance of sagging skin.

• TRY THIS : To begin one easy exercise, stand with your arms at your side. Tilt your head back until you are looking directly at the ceiling. Do not strain your neck. Open your mouth and close it, slowly touching your teeth together. You can feel a slight pull on the muscles of your chin. Repeat this exercise five to 10 times per day for optimum results.

Arms

As you lose weight, the skin under your arms becomes loose and sags. Overhead stretches help to tone this troublesome area.

• TRY THIS : Simply sit comfortably with your back straight. Hold one dumbbell in each hand, resting them down at your sides. Raise your arms straight out in front of you with your palms facing inward. Slowly lift the dumbbells straight up so they are above your head. Bend your elbows; your hands should be behind your ears. Hold for five to 10 seconds and lower your arms. Do 10 to 12 reps every other day.

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.

These strength-building prep positions will have you dropping down and giving twenty before you know it!

Now if you’re anything like me, you’ll understand why I say pushups are THE WORST!  at least for those of us who can’t even manage the one without hurtling to the ground face first. However, I guess before we give up for good and accept a flabby fate, know this: You CAN master the classic upper-body toner by building strength gradually.

Practice with the following four moves, and I promise the thought of doing pushups will no longer make you want to cry.

1. Pushup Prep : The Plank

The pushup works all the muscles on the front of your body, especially your core, so the best place to start building strength is with a stabilization exercise. The foundation of a perfect pushup is a plank. You need to be strong enough to suspend your body in a perfectly straight line between your feet and shoulders before you can do pushups.

Starting Position:
1.    Place your hands on the floor directly under your shoulders with your arms extended.
2.    Keeping your weight over the center of your hands, screw your hands into the ground with your fingertips spread wide as if you are trying to push the floor apart with your hands.
3.    Squeeze your legs together, tense your thighs, glutes, and abs, and pull your ribs and shoulders down.

The Move:

Hold the starting position, working up from 20 to 60 seconds, and focus on your breathing. Once you can hold a plank for 60 seconds, move to the next progression.

2. Pushup Prep : One Foot, One Arm Plank

Starting Position: Start in a plank.

The Move: 

Raise a leg and the opposite arm off of the floor to hold your body weight with only two points of contact on the floor. If this is too difficult, you can try it with just one foot or one hand and work your way up to both.

3. Pushup Prep : Elevated Pushup

Elevating the top half of your body makes a pushup much easier because you’re pushing less of your body weight

Starting Position: Start in a plank with your hands on a box, bench, or step.

The Move:
1.    Tuck your elbows to your sides and slowly pull yourself into the bottom position until your chest hovers above the box.
2.    Hold this bottom position briefly and squeeze your shoulder blades together.
3.    Reverse the movement, being sure to fully extend your arms, and push your shoulder blades away from each other at the top of the movement. Your goal should be to gradually work your way to the floor by decreasing the elevation.

4. Pushup Prep : Eccentric Pushup

Starting Position: Start in a plank with hands on the floor and arms straight.

The Move:
1.    Do only the “eccentric” or negative portion of the pushup. Tuck your elbows to your sides and very slowly lower yourself until your chest hovers above the floor, being sure to take three to five seconds to lower.
2.    Place your knees on the floor to help cheat your way back to the top. Once you can do five to 10 of these consecutively, you’re ready to pump out some regular pushups.

The Classic Pushup

Starting Position: Start in a plank.

The Move:
1.    Tuck your elbows to your sides and slowly pull yourself into the bottom position until your chest hovers above the floor.
2.    Hold this bottom position briefly and squeeze your shoulder blades together.
3.    Reverse the movement, being sure to fully extend your arms, and push your shoulder blades away from each other at the top of the movement.

Your stomach shouldn’t be a waste basket!

There’s no point hiding from your mirrors, why not feel confident to put on that little crop top or bodycon dress  you used to wear with pride. When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble. We now know that this type of fat, called visceral fat, churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. It’s worse than just being generally overweight; you’re looking at increased risks of type 2 diabetes and heart disease.

1. Never stop moving

One thing about visceral fat is that it yields fairly easily to aerobic exercise. You may easily vaporizing calories through running, biking, swimming and overall anything that gets your heart rate pumping.

2. Pound the polyunsaturates

Saturated fat packs on more visceral fat than polyunsaturated ones, according to a Swedish study. When subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass and less body fat.

Tips: polyunsaturated fats are the ones in nuts, seeds, and fish.

3. Pucker up

Did you know that obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat, particularly visceral fat, according to a 2009 Japanese study.

“One theory is that the acetic acid in the vinegar produces proteins that burn up fat,” explains Pamela Peeke, professor of medicine at the University of Maryland and author of Fight Fat After 40.

4. Easy Yoga for Weight Loss

Postmenopausal women who tried yoga for 16 weeks reported significant reductions in visceral fat in one study conducted in 2012. If you’re just not that into a room filled with women, any sort of relaxation exercise will do, even simple deep breathing can help, the key is to lower levels of the stress hormone cortisol, which is linked to belly fat.

Weight Loss Drugs

Weight-loss drugs/pills are currently attracting enormous amounts of attention, but the following expert tips are a better bet for dropping pounds for good.

What do you think of when you read a headline about a new diet pill?

Are you really filled with hope that this will be ‘THE’ weight-loss magic you’ve been waiting for, or do your eyes glaze over as you quickly dismiss it as complete rubbish? According to new research presented at this year’s joint meeting of the International Society of Endocrinology and the Endocrine Society, the weight-loss pill which expands in your stomach, signaling your brain that you’re full, showing a huge promise for those struggling to shed weight.

“Given the excellent safety profile observed in the study, weight loss pills have the potential to fulfill the unmet need for a safe and effective weight-loss agent”

Effective and safe? Although we’ve heard this before,  safety of course, is of the utmost key importance when it comes to ingesting a pill on a daily basis. After all, it was only April 2015 when Eloise Aimee Parry, 21, from Shrewsbury tragically died from taking something she believed was a slimming pill, ‘burned up from the inside’ after taking tablets believed to contain highly toxic chemical dinitrophenol.

“Diet pills, especially over-the-counter, can be harmful and dangerous when not under the supervision of a trained medical professional,”  “Make sure you consult with your doctor to discuss the pros and cons. Not everyone is an appropriate candidate for weight loss drugs.”

The nutritionists alternative to pills and diet fads: a healthier lifestyle. “I always encourage my clients to lose weight without the aid of weight loss supplements or drugs, because I believe it is not only more empowering that way, but it also forces you to make permanent behavior changes,” says Moskovitz.

“It’s easy to get swept up into the quick-fix weight loss claims we hear so often today,” says Glassman. “But making meaningful diet and lifestyle changes are the key to long-term weight-loss success.”

So the experts rightfully agree: Making behavior changes is the key to permanent weight-loss. If you want to flaunt that bathing suit on the beach like a true supermodel, not only this summer but for the next several years then follow Glassman’s advice for diving head-first into a healthy lifestyle:

1. Healthy Habit : Drink up.

Dieters who replace sweetened drinks with water have been shown to lose more weight. Staying hydrated helps to keep feelings of hunger at bay and fills up your stomach.

Tips: Bored by plain H2O? Add some fresh lemon or cucumber slices to give it some flavor!

2. Healthy Habit : Eat breakfast.

Start every day with a balanced breakfast that combines a high-fiber starch source with lean protein to help rev your metabolism, stabilize your blood sugar, control your hunger, and boost your energy levels.

Tips: Every now and then try something new, maybe a veggie omelet with reduced-fat cheese and a slice of whole wheat toast, or top whole wheat toast with 1 tablespoon of nut butter.

3. Healthy Habit : Go nuts!

Tree nuts like almonds are full of healthy fat, protein, and fiber, making them a perfect snack to keep you satisfied until your next meal.

Tips: Toss a handful into your bag for an easy on-the-go snack to keep you energized on busy days.

4. Healthy Habit : Embrace the snack attack.

Waiting too long between meals can slow your metabolism, increase hunger, and lead you to reach for that mid-afternoon candy bar!

Tips: Aim to eat 3 small meals and 2 snacks throughout the day to keep your metabolism revved and those cravings at bay.

5. Healthy Habit : Sleep tight. 

Experts agree that lack of sleep has been correlated to an increased risk of obesity, and when you’re tired, you tend to crave those high-fat, sugary foods too.

Tips: Getting adequate sleep (7-8 hours) has added benefits for aging and disease prevention.

6. Healthy Habit : Keep track.

Take out that old diary or maybe buy yourself a new one and start writing down all the foods you eat. Journaling can help you stay accountable and keep you on track.

Tips: Yes, even note down them sneaking handfuls of M&Ms when no one was watching! It is very important you monitor what you’re consuming.

7. Healthy Habit : Veg out.

Eat lots of veggies, but also remember to relax! Stress increases cortisol levels in the body, which in turn increase abdominal fat. Say sayonara to stress, and you’ll also wave goodbye to unwanted pounds!