Fight Flabby Arms With These Moves
In this August heat, I bet you want to wear less to stay cool. I'm not talking about exhibitionism but about revealing your arms in tank tops and sleeveless dresses! Not ready to bare them quite yet? Well, it's time to sculpt some sexy arms that you'll want to flaunt!
First, a brief anatomy lesson: Your biceps are the prominent muscles in the front of your upper arms, and your triceps are the horseshoe-shaped muscles located in the back of your upper arms. Biceps help you bend your arms, and they assist the muscles of your upper back in pulling and carrying. The triceps muscle's primary function is to extend the elbow and straighten your arm, but the triceps also assist the chest and shoulder muscles in throwing and pushing.
Two great exercises for working these muscles of the upper arm are dumbbell biceps curls and triceps kickbacks. Check them out:
Dumbbell Biceps Curls
Stand with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand, your palms facing your sides. Exhale, and keeping your elbows locked against your rib cage, curl both arms three-quarters of the way up to your shoulders, rotating your wrists as you lift, so your palms end up facing your shoulders.
Hold for a beat, focusing on squeezing your biceps. Inhale, and slowly lower your arms to the starting position; repeat.
Triceps Kickbacks
Hold a dumbbell in each hand, palms facing your sides, and stand with your feet hip-width apart, with a slight bend in your knees. Bend forward from the waist so that your torso is nearly parallel with the floor. Bend both elbows so that your upper arms are locked at your sides and parallel to the floor (your forearms should be perpendicular to the floor).
Keeping your upper arms still, straighten your forearms behind you until the ends of the dumbbells are pointing toward the floor. Hold for a beat, then inhale and slowly lower your arms to the starting position; repeat.
Overcoming Genetics
Sometimes genetics hands us down problem areas. If you inherited Aunt Sue's flabby arms (like susan, robin, alex, and anna), don't despair — you can get them trim and toned, but it's going to take some work. In addition to doing strength-training exercises that target your biceps, triceps, and forearms, try participating in activities like kickboxing, skiing, swimming, and tennis — they require you to use your arm muscles in varied ways while also giving you a chance to have fun. Can't beat that!
Thursday, August 12, 2010
Wednesday, August 11, 2010
Healthy Summer Burger
A Healthy Summer Burger
By this point in the summer, you're probably getting pretty tired of the same old barbecue scene: charred hot dogs, fatty hamburgers, and mayonnaise-laden potato and macaroni salads. For a refreshing change, try these high-fiber veggie burgers — they're a great way to add some healthy variety to late-summer cookouts. Once you make the patties, you can wrap them and refrigerate them for up to two days, or freeze them for up to three months. Then you'll have them on hand for a quick and easy meal when you're short on time.
Mediterranean Burgers
Ingredients:
4 sun-dried tomatoes (not packed in oil)
1 1/2 cups vegetable broth or water
1/2 cup millet, rinsed
1/4 teaspoon salt
6 teaspoons extra-virgin olive oil, divided
1 large onion, chopped
3 cups lightly packed baby spinach, stems trimmed
2 cloves garlic, minced
1/2 cup crumbled feta cheese
1 tablespoon chopped fresh basil
2/3 cup fine dry bread crumbs
1/4 teaspoon freshly ground black pepper
7 whole-wheat English muffins or whole-wheat buns
Arugula and tomato slices, for garnish
Preparation:
Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.
Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover, and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate and let cool to room temperature, about 20 minutes.
While the millet cooks, heat 2 teaspoons of oil in a large skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, bread crumbs, pepper, and the reserved sun-dried tomatoes; mix well.
With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.
Using 2 teaspoons of oil per batch, cook 3 to 4 patties at a time in a large skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish the burgers with arugula and tomato slices.
Makes 7 servings.
Get the Good Stuff!
Why do I recommend whole-wheat English muffins or buns? The fiber in whole grains can help you feel fuller longer by slowing the release of sugar into the bloodstream and thereby keeping insulin levels stable. Unfortunately, so many grain products out there have been refined until they're merely stripped-down versions of the real deal — minus fiber and other key nutrients. So while it might take a few tries to get your taste buds on board, making the switch to 100 percent whole-grain products is totally worth it!
By this point in the summer, you're probably getting pretty tired of the same old barbecue scene: charred hot dogs, fatty hamburgers, and mayonnaise-laden potato and macaroni salads. For a refreshing change, try these high-fiber veggie burgers — they're a great way to add some healthy variety to late-summer cookouts. Once you make the patties, you can wrap them and refrigerate them for up to two days, or freeze them for up to three months. Then you'll have them on hand for a quick and easy meal when you're short on time.
Mediterranean Burgers
Ingredients:
4 sun-dried tomatoes (not packed in oil)
1 1/2 cups vegetable broth or water
1/2 cup millet, rinsed
1/4 teaspoon salt
6 teaspoons extra-virgin olive oil, divided
1 large onion, chopped
3 cups lightly packed baby spinach, stems trimmed
2 cloves garlic, minced
1/2 cup crumbled feta cheese
1 tablespoon chopped fresh basil
2/3 cup fine dry bread crumbs
1/4 teaspoon freshly ground black pepper
7 whole-wheat English muffins or whole-wheat buns
Arugula and tomato slices, for garnish
Preparation:
Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.
Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover, and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate and let cool to room temperature, about 20 minutes.
While the millet cooks, heat 2 teaspoons of oil in a large skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, bread crumbs, pepper, and the reserved sun-dried tomatoes; mix well.
With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.
Using 2 teaspoons of oil per batch, cook 3 to 4 patties at a time in a large skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish the burgers with arugula and tomato slices.
Makes 7 servings.
Get the Good Stuff!
Why do I recommend whole-wheat English muffins or buns? The fiber in whole grains can help you feel fuller longer by slowing the release of sugar into the bloodstream and thereby keeping insulin levels stable. Unfortunately, so many grain products out there have been refined until they're merely stripped-down versions of the real deal — minus fiber and other key nutrients. So while it might take a few tries to get your taste buds on board, making the switch to 100 percent whole-grain products is totally worth it!
Tuesday, August 10, 2010
Healthy Fats
Get a Dose of Heart-Healthy Fats
I love salmon — it's a power food that works with your body's hormones, helping them to function properly. It contains lots of omega-3 fatty acids, a type of polyunsaturated fat that's good for the heart and the metabolism. Consistently high levels of leptin can get your metabolism in a rut, but eating omega-3 fatty acids may kickstart your metabolism by causing a brief dip in levels of leptin, the hormone that tells your brain you're full. For a healthy dose of omega-3s, try this delicious salmon dish. Buy wild-caught salmon, which are lower in toxins than farm-raised, and choose fresh tomatoes from your local farmer's market.
Salmon and Lentils With Moroccan Tomato Sauce
Ingredients
1/4 cup sliced almonds, divided
1 cup lentils, rinsed
14 1/2 ounces reduced-sodium, fat-free chicken broth
1 1/2 teaspoons fennel seed (whole or ground)
1 teaspoon coriander seed (whole or ground)
3/4 teaspoon cardamom pods (whole or ground)
3/4 teaspoon cumin seeds (whole or ground)
3 whole cloves or 1/8 teaspoon ground
Cooking spray
1 shallot, peeled and chopped (about 1/4 cup)
2 cloves garlic, minced
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
14 1/2 ounces peeled, no-salt-added tomatoes
1 teaspoon hot sauce, or to taste
12 ounces salmon fillet, (4 3-ounce fillets), boned and skinned
Preparation
Spread the almonds on an ungreased baking pan. Place in a 350-degree oven and bake 5 to 10 minutes or until almonds are light brown; stir once or twice to ensure even browning. Note that almonds will continue to brown slightly after removing from oven.
In medium saucepan over medium-high heat, bring lentils and broth to boil; reduce heat to low, cover and simmer 20 to 25 minutes or until lentils are tender.
Meanwhile, put all whole spices in a grinder and process until well ground, or if using ground spices, combine them in a small bowl.
Coat a nonstick skillet lightly with vegetable cooking spray and place over medium-high heat. Add shallot and garlic; sauté about 5 minutes until translucent. Mix in 1 1/4 teaspoons of the spice mixture, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Cook, stirring constantly, for 2 minutes.
In an electric blender, pulse tomatoes just until roughly puréed; add to pan with hot pepper sauce and heat through. Set aside.
In small bowl, mix remaining spices, salt and pepper; rub onto both sides of salmon fillets. Heat large nonstick skillet over medium-high heat. Coat lightly with vegetable cooking spray; add salmon to pan without crowding. Sauté salmon 4 minutes; turn, cover and cook 3 to 6 minutes longer, depending on thickness, or until cooked throughout.
Stir two tablespoons almonds into lentils; divide among four plates. Top with salmon and tomato sauce. Sprinkle with remaining almonds.
The Healthiest Fats
Omega-3 fatty acids are the best kind of fat because they have been shown to lower cholesterol levels, reduce inflammation, and decrease the risk of heart disease and heart attacks. They've also shown promise in helping to relieve symptoms of a host of other conditions, from diabetes to bipolar disorder. Other foods rich in omega-3s include walnuts, flaxseed, and walnut and flaxseed oils.
I love salmon — it's a power food that works with your body's hormones, helping them to function properly. It contains lots of omega-3 fatty acids, a type of polyunsaturated fat that's good for the heart and the metabolism. Consistently high levels of leptin can get your metabolism in a rut, but eating omega-3 fatty acids may kickstart your metabolism by causing a brief dip in levels of leptin, the hormone that tells your brain you're full. For a healthy dose of omega-3s, try this delicious salmon dish. Buy wild-caught salmon, which are lower in toxins than farm-raised, and choose fresh tomatoes from your local farmer's market.
Salmon and Lentils With Moroccan Tomato Sauce
Ingredients
1/4 cup sliced almonds, divided
1 cup lentils, rinsed
14 1/2 ounces reduced-sodium, fat-free chicken broth
1 1/2 teaspoons fennel seed (whole or ground)
1 teaspoon coriander seed (whole or ground)
3/4 teaspoon cardamom pods (whole or ground)
3/4 teaspoon cumin seeds (whole or ground)
3 whole cloves or 1/8 teaspoon ground
Cooking spray
1 shallot, peeled and chopped (about 1/4 cup)
2 cloves garlic, minced
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
14 1/2 ounces peeled, no-salt-added tomatoes
1 teaspoon hot sauce, or to taste
12 ounces salmon fillet, (4 3-ounce fillets), boned and skinned
Preparation
Spread the almonds on an ungreased baking pan. Place in a 350-degree oven and bake 5 to 10 minutes or until almonds are light brown; stir once or twice to ensure even browning. Note that almonds will continue to brown slightly after removing from oven.
In medium saucepan over medium-high heat, bring lentils and broth to boil; reduce heat to low, cover and simmer 20 to 25 minutes or until lentils are tender.
Meanwhile, put all whole spices in a grinder and process until well ground, or if using ground spices, combine them in a small bowl.
Coat a nonstick skillet lightly with vegetable cooking spray and place over medium-high heat. Add shallot and garlic; sauté about 5 minutes until translucent. Mix in 1 1/4 teaspoons of the spice mixture, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Cook, stirring constantly, for 2 minutes.
In an electric blender, pulse tomatoes just until roughly puréed; add to pan with hot pepper sauce and heat through. Set aside.
In small bowl, mix remaining spices, salt and pepper; rub onto both sides of salmon fillets. Heat large nonstick skillet over medium-high heat. Coat lightly with vegetable cooking spray; add salmon to pan without crowding. Sauté salmon 4 minutes; turn, cover and cook 3 to 6 minutes longer, depending on thickness, or until cooked throughout.
Stir two tablespoons almonds into lentils; divide among four plates. Top with salmon and tomato sauce. Sprinkle with remaining almonds.
The Healthiest Fats
Omega-3 fatty acids are the best kind of fat because they have been shown to lower cholesterol levels, reduce inflammation, and decrease the risk of heart disease and heart attacks. They've also shown promise in helping to relieve symptoms of a host of other conditions, from diabetes to bipolar disorder. Other foods rich in omega-3s include walnuts, flaxseed, and walnut and flaxseed oils.
Monday, August 9, 2010
Getting Your Partner on Board
Getting Your Spouse to Live Healthy
Q: I'm trying to make healthy changes in my life — with what I eat and with exercise — and my husband isn't helping. He continues to live a very unhealthy lifestyle, and I can't get him to join me. What do you suggest?
A: It's sad how many times I've answered this question. In fact, the number one reason people cite for quitting any type of weight-loss or health regimen is their responsibilities to their spouse.
At the beginning of a relationship, we often enter into a silent agreement with our partner about how things will be and what roles we will play. If one person starts to make changes — positive OR negative — it can be very threatening to the one who doesn't want to change. That usually just means that he or she feels insecure at the prospect of your transformation in general. Such a transformation can be very scary to the other person, who may worry that you will outgrow the relationship and leave him or her for someone or something else.
Most likely, your husband has no idea that this attitude is undermining your resolve. Sit down with him and talk about how you feel about what is going on — and be sure to reassure him of your love. Give examples of how his behavior has sabotaged your efforts. If he reacts defensively, which is a distinct possibility, give him time and be reassuring.
I know this stuff is easier said than done. It's much easier to avoid this type of confrontation for fear of judgment, rejection, or abandonment, but you have to be brave and remember what is at stake. The bottom line is this: Do not let anyone or anything get in the way of your leading the happiest, healthiest life possible!
Are You Making Excuses?
It's also important to be honest with yourself about how much your partner is really affecting your attempts to lead a healthier life. Many people blame their partner when they themselves should take on more responsibility. It's easy to blame someone else when you don't make it to the gym in the morning, but is it really that person's fault? If you have a clear goal, your motivation and determination must come from within — not from an outside source. The support of your loved ones is invaluable, but those who always lean on someone else to motivate them will never succeed.
Q: I'm trying to make healthy changes in my life — with what I eat and with exercise — and my husband isn't helping. He continues to live a very unhealthy lifestyle, and I can't get him to join me. What do you suggest?
A: It's sad how many times I've answered this question. In fact, the number one reason people cite for quitting any type of weight-loss or health regimen is their responsibilities to their spouse.
At the beginning of a relationship, we often enter into a silent agreement with our partner about how things will be and what roles we will play. If one person starts to make changes — positive OR negative — it can be very threatening to the one who doesn't want to change. That usually just means that he or she feels insecure at the prospect of your transformation in general. Such a transformation can be very scary to the other person, who may worry that you will outgrow the relationship and leave him or her for someone or something else.
Most likely, your husband has no idea that this attitude is undermining your resolve. Sit down with him and talk about how you feel about what is going on — and be sure to reassure him of your love. Give examples of how his behavior has sabotaged your efforts. If he reacts defensively, which is a distinct possibility, give him time and be reassuring.
I know this stuff is easier said than done. It's much easier to avoid this type of confrontation for fear of judgment, rejection, or abandonment, but you have to be brave and remember what is at stake. The bottom line is this: Do not let anyone or anything get in the way of your leading the happiest, healthiest life possible!
Are You Making Excuses?
It's also important to be honest with yourself about how much your partner is really affecting your attempts to lead a healthier life. Many people blame their partner when they themselves should take on more responsibility. It's easy to blame someone else when you don't make it to the gym in the morning, but is it really that person's fault? If you have a clear goal, your motivation and determination must come from within — not from an outside source. The support of your loved ones is invaluable, but those who always lean on someone else to motivate them will never succeed.
Thursday, August 5, 2010
Elliptical Machines
The Skinny on Elliptical Machines
When you're looking for a break from your usual treadmill routine, you might want to try an elliptical machine. They have some nice features: Most of them have a lot of variables built in, as well as movable handles you can use to work your upper body. Elliptical machines are especially good for people with knee problems, who find the workout to be a great cardio alternative to running because it's much easier on the joints.
Some elliptical trainers have adjustable ramps, which allow you to target different leg muscles by varying the incline. If the ramp is inclined and you're pedaling forward, you're working the muscles on the backs of your legs: the hamstrings, glutes, and calves. If the ramp is at a lower incline and you pedal backward, you're training the muscles in front: the quads and dorsiflexors.
The one thing that makes me wary about elliptical trainers is that it's fairly easy to phone in your workout — especially if you hold on to the static handles. The only handles you should be holding on to are the movable ones that get your arms and heart rate pumping. It's really important that you keep your intensity high. And don't trust the machine to tell you how many calories you're burning — those electronic readouts are not the most reliable. Instead, monitor your heart rate and keep it at 85 percent of its maximum (to calculate maximum heart rate, subtract your age from 220). Increase the resistance so that gravity isn't doing all the work for you. Remember, your time is precious and your workout is for you alone — don't cheat yourself!
Hop to It
What type of cardio can you do anywhere? No matter where you are or what the weather, you can always jump. It will take a little time to build up endurance for this form of cardio, so try it in intervals at first: Jump one minute, rest the next, and so on. Jumping is an outstanding way to burn calories and tone your quads, hamstrings, and calves. You can jump up and down, jump rope, do jumping jacks, or get creative — the possibilities are endless.
When you're looking for a break from your usual treadmill routine, you might want to try an elliptical machine. They have some nice features: Most of them have a lot of variables built in, as well as movable handles you can use to work your upper body. Elliptical machines are especially good for people with knee problems, who find the workout to be a great cardio alternative to running because it's much easier on the joints.
Some elliptical trainers have adjustable ramps, which allow you to target different leg muscles by varying the incline. If the ramp is inclined and you're pedaling forward, you're working the muscles on the backs of your legs: the hamstrings, glutes, and calves. If the ramp is at a lower incline and you pedal backward, you're training the muscles in front: the quads and dorsiflexors.
The one thing that makes me wary about elliptical trainers is that it's fairly easy to phone in your workout — especially if you hold on to the static handles. The only handles you should be holding on to are the movable ones that get your arms and heart rate pumping. It's really important that you keep your intensity high. And don't trust the machine to tell you how many calories you're burning — those electronic readouts are not the most reliable. Instead, monitor your heart rate and keep it at 85 percent of its maximum (to calculate maximum heart rate, subtract your age from 220). Increase the resistance so that gravity isn't doing all the work for you. Remember, your time is precious and your workout is for you alone — don't cheat yourself!
Hop to It
What type of cardio can you do anywhere? No matter where you are or what the weather, you can always jump. It will take a little time to build up endurance for this form of cardio, so try it in intervals at first: Jump one minute, rest the next, and so on. Jumping is an outstanding way to burn calories and tone your quads, hamstrings, and calves. You can jump up and down, jump rope, do jumping jacks, or get creative — the possibilities are endless.
Wednesday, August 4, 2010
Leptin Resistance
Always Hungry? Maybe This Hormone Is Out of Whack
I've worked with many people who have told me that no matter how much they eat, they're still hungry. They can scarf down half a pizza plus dessert and still feel ravenous afterward. Does this sound familiar? If so, it's possible that a condition called leptin resistance is at least partly to blame.
To understand leptin resistance, you first have to understand the role the hormone leptin plays in your metabolism. When you've eaten a meal, the fat cells throughout your body release leptin, which travels to the hypothalamus, the part of your brain that helps regulate appetite. There, it switches off neuropeptide Y — a protein that tells your brain you're hungry — and switches on appetite-suppressing signals. In other words, it gives your brain the message to stop being hungry and start burning calories.
You'd think, then, that low levels of leptin would be the cause of an unstoppable appetite, but that's not necessarily the case. Some research indicates that many people who are overweight actually have very high levels of leptin. How could this be? Well, the more fat you have, the more leptin you produce. And when the body continually cranks out excess levels of leptin in response to overeating, the receptors for leptin in the hypothalamus can start to get worn out and no longer recognize it. People with leptin resistance have high circulating levels of leptin, but the receptors are "deaf" to it, so it can't shut off appetite or stimulate your metabolism.
This vicious circle is similar to what happens when a person develops resistance to insulin, the hormone that allows your cells to use the glucose in your blood. (Insulin resistance can cause high blood glucose levels and eventually lead to diabetes.) In fact, the two conditions often go hand in hand, and research suggests that leptin resistance may be reversed in the same way that insulin resistance can be reversed — by exercising, eating right, and losing weight.
The Role of Fat
You probably don't think of fat as an active part of your body, do you? Although researchers used to believe that fat cells were just big blobs of yuck waiting to get bigger or smaller, they now know that fat is an enormous endocrine gland, actively producing and reacting to hormones. The less fat you have, the less likely you are to overload your leptin receptors and deafen them to what leptin is trying to tell them — one more reason that fat-burning exercise is crucial for a healthy hormone balance!
I've worked with many people who have told me that no matter how much they eat, they're still hungry. They can scarf down half a pizza plus dessert and still feel ravenous afterward. Does this sound familiar? If so, it's possible that a condition called leptin resistance is at least partly to blame.
To understand leptin resistance, you first have to understand the role the hormone leptin plays in your metabolism. When you've eaten a meal, the fat cells throughout your body release leptin, which travels to the hypothalamus, the part of your brain that helps regulate appetite. There, it switches off neuropeptide Y — a protein that tells your brain you're hungry — and switches on appetite-suppressing signals. In other words, it gives your brain the message to stop being hungry and start burning calories.
You'd think, then, that low levels of leptin would be the cause of an unstoppable appetite, but that's not necessarily the case. Some research indicates that many people who are overweight actually have very high levels of leptin. How could this be? Well, the more fat you have, the more leptin you produce. And when the body continually cranks out excess levels of leptin in response to overeating, the receptors for leptin in the hypothalamus can start to get worn out and no longer recognize it. People with leptin resistance have high circulating levels of leptin, but the receptors are "deaf" to it, so it can't shut off appetite or stimulate your metabolism.
This vicious circle is similar to what happens when a person develops resistance to insulin, the hormone that allows your cells to use the glucose in your blood. (Insulin resistance can cause high blood glucose levels and eventually lead to diabetes.) In fact, the two conditions often go hand in hand, and research suggests that leptin resistance may be reversed in the same way that insulin resistance can be reversed — by exercising, eating right, and losing weight.
The Role of Fat
You probably don't think of fat as an active part of your body, do you? Although researchers used to believe that fat cells were just big blobs of yuck waiting to get bigger or smaller, they now know that fat is an enormous endocrine gland, actively producing and reacting to hormones. The less fat you have, the less likely you are to overload your leptin receptors and deafen them to what leptin is trying to tell them — one more reason that fat-burning exercise is crucial for a healthy hormone balance!
Tuesday, August 3, 2010
Belly Buldge
How to Get Rid of Belly Bulge
Q: What is the best way to get rid of belly bulge?
A: Contrary to what you might think, getting rid of belly bulge is all about diet and cardio rather than strength-training exercises that target the abdominals. This is because belly bulge results from excess body fat, not lack of muscle. The best way to reduce the bulge, therefore, is to reduce your body fat, and we all know what that requires — eating right and exercising, baby!
It is possible to carry extra water weight in your tummy. To get rid of this, try cutting your sodium intake to 1,500 mg a day and increasing your water intake. This will help you reduce water retention and lessen a bit the spongy appearance of belly fat.
But really, it comes down to healthy eating and consistent exercise. Stick with it, kid — it'll come off. Just keep at it and be patient with yourself.
Another Thing to Look for on Labels
I know you're probably very aware of the fat and calories on your nutrition labels, but how about sodium? Sodium can not only raise your blood pressure and slow your metabolism but also bloat you up. You know sodium best as table salt, but it's hidden in all kinds of products, including packaged foods, fast foods, frozen foods, canned foods, and condiments. When you eat sodium, any excess is deposited just beneath your skin, where it attracts water, which is retained in your cells. This makes you look puffy and feel bloated. You don't have to make yourself crazy over sodium — it's in everything, and you do need it to survive. Just be conscious of how much you're getting, and cut back where you can.
Q: What is the best way to get rid of belly bulge?
A: Contrary to what you might think, getting rid of belly bulge is all about diet and cardio rather than strength-training exercises that target the abdominals. This is because belly bulge results from excess body fat, not lack of muscle. The best way to reduce the bulge, therefore, is to reduce your body fat, and we all know what that requires — eating right and exercising, baby!
It is possible to carry extra water weight in your tummy. To get rid of this, try cutting your sodium intake to 1,500 mg a day and increasing your water intake. This will help you reduce water retention and lessen a bit the spongy appearance of belly fat.
But really, it comes down to healthy eating and consistent exercise. Stick with it, kid — it'll come off. Just keep at it and be patient with yourself.
Another Thing to Look for on Labels
I know you're probably very aware of the fat and calories on your nutrition labels, but how about sodium? Sodium can not only raise your blood pressure and slow your metabolism but also bloat you up. You know sodium best as table salt, but it's hidden in all kinds of products, including packaged foods, fast foods, frozen foods, canned foods, and condiments. When you eat sodium, any excess is deposited just beneath your skin, where it attracts water, which is retained in your cells. This makes you look puffy and feel bloated. You don't have to make yourself crazy over sodium — it's in everything, and you do need it to survive. Just be conscious of how much you're getting, and cut back where you can.
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