What's The Best Workout For Six Pack Abs?

Everyone wants one, everyone's trying to get one, but nobody really knows the best way of getting one. With all this struggling and head scratching and exercises that don't really work, it is time to ask: What's the best workout for six pack abs?

If you are one of those people who has been struggling for years to get the flat, washboard stomach of your dreams, read on. The answer is finally here! And the really great thing about it is that it doesn't mean that you have to spend your life in the gym, doing gruelling exercises designed to strengthen your stomach-and you don't have to starve yourself either!

Sounds too good to be true? It does-but believe me, it IS true! You too can achieve the body of your dreams by following a few simple steps that will not seem to have a huge impact on your everyday life-but that will change your body for the better. How great would it be to have a diet that didn't make you feel hungry and listless, and an exercise regime that didn't leave you feeling exhausted? Well, now you can!

With the Truth About Six Pack Abs, you are getting the best, most natural and safe diet and exercise routine that can be found anywhere. Following the principles of a much more natural lifestyle, incorporating a "caveman" style diet and a routine of gentle exercises specifically designed to target the core muscles to improve your silhouette, the truth about six pack abs is that everyone can have one!

You don't need to be a naturally skinny model, or a naturally hunky bodybuilder, to get the best from the six pack abs diet. All you need is a little drive and determination, and the desire to look your best. Oh, and you'll need a good guide too-but don't worry, we've got that covered! With everything explained in easy to understand language and a step by step programme designed specially to make the absolute most of you and your body, the Truth About Six Pack Abs is a must have for anyone who wants to live a healthier lifestyle, tone and improve their body shape, lose weight and get healthy-so pretty much all of us!

The wonderful thing about this programme is that it actually delivers the results you want-and you don't have to resort to expensive and invasive surgery or dangerous diet pills which can play havoc with your body. All the results you see are totally down to you-and if this is not something to be proud of, I don't know what is.

As well as targeting your abs, the Truth About Six Pack Abs plan will help to trim and tone your entire body-and will also be great for your mind, when you catch sight of yourself in the mirror and realise what an amazing job you've done. Want to get started on your new life today? Don't wait any longer!

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How to lose weight with dukan diet phase 2

After completion of first phase, we can go ahead for phase 2 known as Cruise Phase.

It has two part

1) Diet
2) Physical activity

Now we will discuss here on these two things:

1) In Diet part you will have to take vegetables with pure protein diet of attack phase. We have to make a routine like one day we will take pure protein diet (generally called PP) and protein plus vegetables diet (generally called PV) on another day. You can adjust this routine at your convenience, only need to careful on that the pure protein diet days should not be more than Protein vegetables diet. You will need to follow cruise Phase till you get ideal weight.

You can check earlier article for pure protein diet. Here is the list of vegetables that you can add in your diet to follow Cruise Phase.

Artichoke, Asparagus, Bean sprouts, Beet, Broccoli, Brussels, sprouts, Cabbage, Carrot, Cauliflower, Celery, Cucumber, Eggplant, Endive, Fennel, Green beans, Kale, Lettuce, arugula, radicchio, Mushrooms, Okra, Onions, leeks, shallots, Palm Hearts, Peppers, Pumpkin, Radishes, Rhubarb, Spaghetti squash, Squash, Spinach, Tomato, Turnip, Watercress, Zucchini

You can also use OLIVE OIL in your phase 2 diet , it is full of omega 3 fatty acids, polyphenols and vitamin E

Take 2 tbs of oat bran each day.

You cannot eat Avocado, Beans, corn, Lentils, Potatoes, peas, rice, Sweetcorn and Any fruit (due to higher carbs)

With the help of above details here i am trying to give a daily diet menu for vegetarians.

First day we start with proteins plus vegetables:

Breakfast

• You can take Salad of carrot/cucumber: slice cucumber/ carrot mix with pepper, Celery and salt in small quantity.
• Skimmed Milk

Lunch:

• Cabbage and Tomato Salad add some salt and pepper
• Low fat yoghurt
• You can also take roasted Cauliflower

Dinner

• Mixed Vegetable Salad
• sprouts
• Skimmed Milk

Second day with Pure protein diet

Breakfast

• cooked pulses

Lunch

• Cooked mushrooms
• cucumber , lentils salad
• Skimmed Milk

Dinner

• Lentils Soup
• Fat free natural yogurt
• Plain Quorn

This menu is just an example you can make your own, eat when you feel hungry, no restrictions in quantity.

2) In Physical activity you have to take fast walk for 30 minutes every day.

All in all, this phase also not allowed high carb or sugar foods. You can eat as much as you can but from allowed list, It is not a matter that foods are raw or cooked.

Your weight can be up and down in Cruise Phase so don't weigh daily. You can do this once in a week. Follow this Phase until your goal.

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Dukan diet can boost your metabolism to lose weight

If you find that your weight loss speed is slow. you can make simple changes in your diet to boost metabolism of your body.

What type of diet is healthy and leads to help in quick weight loss. The answer is Dukan diet plan.

Dukan diet is a healthy diet plan which can help to boost your metabolism and to lose weight. It is high in protein and low in carbohydrate. It is also known as princess diet originating in France.

The Dukan diet has four phases program.

1. First phase -       Attack Diet Plan
2. Second phase - Cruise  Diet Plan
3. Third phase -    Consolidation  Diet Plan
4. Fourth phase -  Stabilisation  Diet Plan

Now here we will look deeply into first phase. It is vital part of Dukan Diet plan, as when we start any diet plan we generally lose our patience to follow on long run, at this point Dukan diet's Attack face will help. Look at the details, how it can help in quick weight loss.

Dukan Diet Attack phase

This step helps dieter to lose 4 to 6 lb (2-3 kg) weight in 2-7 days by boosting their metabolism. Duration of this phase depend on various factors like your age and how much weight you want to lose. In this step you can eat as much as you can but only protein rich foods. Here is the list of 72 protein rich foods that you can eat:

1. Beef Steak
2. Fillet of Beef
3. Sirloin Steak
4. Roast Beef
5. Rump Steak
6. Tongue
7. Bresaola – Dry beef
8. Veal Escalope
9. Kidney
10. Calf’s liver
11. Veal Chops
12. Cooked ham slices – no fat – no rind
13. Cooked Chicken Slices – no fat – no rind
14. Cooked Turkey Slices – no fat – no rind
15. Fat reduced bacon
16. Game – Venison, Pheasant, Grouse
17. Rabbit
18. Dab/Lemon Sole
19. Dover Sole
20. Fish Roe (Caviar) – Cod, Salmon, Herring, Mullet
21. Cod
22. Grey Mullet
23. Hake
24. Halibut
25. Haddock
26. Monkfish
27. Mackerel
28. Plaice
29. Pollock – Coley
30. Trout
31. Salmon
32. Sardines
33. Red Mullet
34. Sea Bass
35. Skate
36. Sea Bream
37. Smoked Salmon
38. Swordfish
39. Tuna
40. Whiting
41. Turbot
42. Clams
43. Cockles
44. Calamari – Squid
45. Crayfish
46. Lobster
47. Prawns
48. Gambas
49. Mussels
50. Oysters
51. Scallops
52. Whelks
53. Shrimp
54. Dublin Bay Prawns
55. Seafood Sticks – Surimi
56. Chicken Livers
57. Chicken
58. Guinea Fowl
59. Ostrich
60. Poussin
61. Pigeon
62. Quail
63. Turkey
64. Hen’s eggs
65. Quail eggs
66. Skim milk
67. Virtually fat free quark
68. Virtually fat free fromage frais
69. Virtually fat free cottage cheese
70. Fat free Greek yogurt
71. Fat free natural yogurt
72. Tofu

So many people are vegetarian and want to follow the Dukan Diet to lose weight. The list of  vegetarian foods are:


Tofu
Plain Quorn
Textured soy products
chunks
flakes
cooked starches
cooked pulses
Seitan
fromage frais

Other suggestion for vegetarians, it is not suggested in Dukan's Attack Phase but i have listed because these are low in carbs and high in proteins:

Cashew Butter
Peanut Butter
Edamame
Chick Peas
tomatoes
peppers
cucumber
mushrooms
lentils

Only protein rich foods are allowed in Dukan Attack phase. Protein digestion generate ketones which are ejected by urine, so it is important to drink 6 to 8 glasses or 2 liters water in a day. The key benefits of Attack phase is that the person will lose weight very fast. You can feel more energy during Dukan Attack Phase, as you consume foods that are rich in protein, iron and nutrients.

Don't stick on first phase for more that 10 days, you can check your weight daily so you can see the changes within this period. If you have desire to lose weight and want to be in good looking shape, Dukan Attack Phase will help you to achieving your goals. Remember, stick on Attack phase diet plan, and you will get the result very quickly.

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Paleo diet to lose belly fat

Now reducing fat from your belly is very easy. People often searching for a way to lose fat and get good shape.

Here we will look on the diet which not only help to cut your belly fat but also give a healthy lifestyle.

Dietitian always recommend diets of low in sugar, sodium, and processed foods to lose fat. There are so many diet plans are available but Paleo Diet plan is most popular and effective plan in today's scenario, it cut the negative effects of your food.

In this diet we consume unchanged raw foods that are natural. This diet also known as Caveman Diet.

Paleo diet has several benefits like:
It reduce the risk of disease
Reduce fat.
Reduce swelling
Healthier body
Boost energy
.
Now let us look on what type of food we need to take in paleo diet to lose belly fat.

Important to note that no grains and dairy products are part of this diet. We can adapt paleo diet according to our routine.

You can mix bananas, nuts (not peanuts), berries, coconut with ice in breakfast. No need to count calories.

Take avocado, tomato, sprinkle, red onion and cilantro in same quantity and make salad.

Salt is not allowed in diet to cut down sodium.

Following is the list of vegetable you can eat :
Asparagus
Avocado
Brussels sprouts
Carrots
Spinach
Celery
Broccoli
Zucchini
Cabbage
Peppers
Cauliflower
Parsley
Eggplant
Green Onions

You can use following oils:
Coconut oil
Olive oil
Macadamia Oil
Avocado Oil
Grass fed Butter

List of some fruits:
Apple
Blackberries
Blueberries
Strawberries
Raspberries
Papaya
Peaches
Plums
Mango
Lychee
Grapes
Lemon
Watermelon
Pineapple Guava
Cantaloupe
Tangerine
Figs
Oranges

I want to write on one recipe of broccoli, you can take it in your lunch or dinner.

Wash and chop broccoli in small pieces along with pedicle.
Put them in a bowl.
Mix broccoli with 2 tablespoons olive or coconut oil and ½ teaspoon Pure Himalayan Salt.
Put grill on slow heat.
Cook every corner until it become soft.

Now your dish is ready to serve.

You can find many other cookbooks on paleo recipes. Look on any book and you will get various tasty recipes, try them so you can stick on this.

Paleo is an ideal diet. Necessary thing is to remove the polished, starchy foods. It is not only lesser in sodium and sugar but also huge in protein and medium with the carb. So that it is very helpful to reduce fat.

Replacing your diet with paleo diet is a great decision, by this you can give healthy nutrition to your body to act properly.

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How to lose thigh fat fast at home

If you want to reduce your thigh fat and want to make your figure slim, then here we will discuss some great steps which will help you to make your wish come true, you can do it in your home.

There are easy and fast ways to get rid of thigh fat, but the ways you will follow need determination. Whatever the reason of your fat, you can eliminate it.

Now let's see the points, if you follow them  religiously you can surely cut off your thigh fat.

1) Exercises for thigh:

Squats : There are many ways to do squats but the most common way is: stand straight, keep some distance in your legs, keep your hand in front with some distance, take your hips down to the floor so long as your thigh are parallel with floor. Wait for 2-3 seconds before going up.

Thigh Lifts : Lie down from right side on mat or carpet. keep your right elbow on ground. Place your left hand on floor for support, now take your left leg up and then down, do it slowly, repeat this at least 10 times. Change your position and do this with your right leg.

Yoga: Yoga is the best physical exercise because it not only lose your fat but also improve your inner health. Let us see a few yoga poses for thigh fat.

Warrior pose [Virabhadrasana]: Stand straight and take your leg behind at 45 degree and slightly bend you knee,  twist your torso so you face sideways and raise your hands to either side, stay in the pose as log as you can. Repeat with other leg also.

Exercise your whole body with sun salutation - It is a best exercise for thigh, when you start to lose your thigh fat you need to maintain your whole body and it is also a best workout for whole body. Click on the link to see the complete steps for sun salutation.

2) Foods that helps to burn thigh fat : With exercise you have to take fat burning food, they are good in taste and help to slim your body.

Nuts: Like Almonds are the best fat burning food for your thigh. Muscle building is essential for fat burning and it helps to build your muscles. 

Grapefruit : It reduce your insulin, boost your metabolism, regulate sugar levels in blood.

Whole grains : Whole grains foods like:

Barley - It contain large amount of soluble and insoluble fiber. Insoluble fiber keep digestive system healthy. It reduce your cholesterol. You can take it in your breakfast, if you eat it in your diet, you surely lose your fat. You can visit here to look on how to cook : http://www.wikihow.com/Cook-Barley.

Brown Rice - It is rich in fiber, it contain 110 calories/cup. It has magnesium, phosphorus, vitamin B-6 and a few amounts of iron and zinc. If you want to know how to cook it, look at http://www.wikihow.com/Cook-Brown-Rice.

Oats - 4.5 grams contain a healthy carb which helps to boosts your metabolism and burn fat. You can take it in breakfast, check http://www.wikihow.com/Make-Oatmeal for how to cook it.

All in all, If you wish to cut off thigh fat, you need to spend more time on leg exercises.

If you follow the above steps in your daily routine you can not only lose your thigh fat but also get a healthy body. Regular exercise and  healthy diet is vital need. one more thing I want to tell that due to thigh fat, most women facing Cellulite problem. The solution may be very for this problem, I want to mention one of them here, click on image to check all the details.

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Advice for weight loss in hypothyroidism for women

Most often weight gain is due to hypothyroidism. It is because of low production of thyroid hormones know as Thyroxine, so it is necessary to keep up the metabolism, which help to regulate hormones. Research says "women are ten times more risk to have hypothyroidism than men."

Weight loss in Hypothyroidism is difficult, why?  Let's discuss this in the detail.

As you all know, if our body is not able to burn more calories than we consume, it accumulate in the body and it is a cause of weight gain.

In simple term, metabolism is a process to use your energy (calories) in the body taken by food. An under-active thyroid, slow down the metabolism process and so calorie burning process also become slow. Understand with example, if you consume 1500 calories each day and you are able to burn only 500 calories for the day, the remaining 1000 calories will store in your body and increase your weight, and this will happen each day due to Hypothyroidism.

So what is the solution. There is only a solution that you have to stick on healthy diet plan and routine if you want to lose and control your weight.

Now look at the diet which help to control thyroid function:

Iodine : It is important to balance hormone, the foods like Bananas, parsley, Frozen Yogurt, are rich in iodine. You may also use iodized salt.

High-Fiber Foods : Lentils, Apples, Oranges, Pears, Oat bran, Strawberries, Nuts, Flax seeds, Beans, Dried peas,  Cucumbers, Celery, and Carrots.

Tyrosine Foods - These type of foods help to generate thyroid hormones. These are: lentils, and low-fat milk, yogurt, cheese, banana, avocado, potatoes .

Water :Water is a vital thing, our body is composed of approx 50 to 75 percent water, according to this, we ignore around 75% health of our body if we don't drink enough amount of water daily. water regulates our internal body in various way. It transport the metabolized food in the bloodstream. It also helps in detoxification. The average intake of water for a woman is 2.2 liters a day and for a man it is around 3 liters. Take enough water daily to boost your metabolism.

Coconut oil : It boost thyroid function, increases digestion. According to research, it consist of unique fatty acids which boost metabolism process and supply huge energy. It also promote weight loss.

Reduce sugar intake : Sugar weaken the performance of thyroid gland, it is good to cut sugar consumption in hypothyroidism.

                                 

Some physical activities can also help to increase your metabolism:

Reduce stress : Stress badly affect thyroid performance, so avoid stress as much as possible. Try meditation daily 20-30 minutes, there is no any special method for meditation:- Be relax and don't bother about your thoughts in your mind.

Exercise :  Due to hypothyroidism metabolism become slow down, to increase it do exercise daily at least 30 minutes,  you can do swimming, walking, cycling, hiking, dancing,  push-ups etc. Avoid dull lifestyle walk 10,000 steps a day

Yoga : Yoga helps to regulate the activity of thyroid gland. Below yoga may help to decrease the medicine need for hypothyroidism:
Shoulder Stand (Sarvangasan)
Plough Pose (halasana)
Fish Pose (matsyaasana)
Lion Pose  (Singhasana)
Inverted Pose (Viparitakarani)

In hypothyroidism, diet, exercise and stress free routine is very important, you may take natural supplements also. In my experience and research that Homeopathy is the best solution to cure thyroid disease, we all know that Homeopathy's medicine is made up from natural Substance,  it activate your body to heal or re-balance itself.

There are many other symptoms of hypothyroidism such as Fatigue, Increased sensitivity to cold, constipation, swelling in joints, hoarseness, messed memory, weakness, disordered menstrual, sadness. Consult your doctor before taking any diet or treatment.

You can lose your weight, even if you think that you don't. But need to do it religiously. Keep patience and continue with your plan.

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Fastest way to burn calories at home

Losing weight is depend on calories maths. Let's see what we need to do to lose weight in terms of calories. Around 1500-2000 calories for a woman and 2000-2500 calories for a man is important for health.

A body burn 1200-1300 calories while doing daily activities like sitting, standing and breathing etc. You have to burn only some extra calories to lose weight.

You will need to burn an extra 500 calories per day to lose 1 pound or .45 kg per week, accordingly you can lose 5 pound (2.2) in 5 - 10 weeks.

We all have busy schedule and don't have time to go to the gym, or some time it is hard to find a fitness trainer, but you can easily burn calories doing your daily duties.  Here we will discuss on some easy way for every one.

Exercises:

Running: In 30 minutes you can burns around 370 calories.

Jumping rope : In 30 minutes it burns approx 340 calories.

Dancing: In 30 minutes it burns around 272 calories.

Jogging in place: A simple Jogging in your home burns 251 calories, do at least 30 minutes.

Jumping in place : Burn approx 500 calories in 30 minutes.
walking up stairs burns 227 calories in a week
Brisk walking burns 360 cals/hr.
Sit ups burn approx. 5 calories/minute

Work:

Cleaning your house burn 200 calories per hour.
Weight lift: Carrying 7 kg (16 lbs) to 11 kg (24 lbs)  upstairs burn 354 calories
General cleaning burn 207 calories
Washing dishes for 15 minutes burn 22 calories.
Cooking for 15 min burn 17 calories.
Ironing on cloths for 15 min burn 22 calories
15 min bathing burn 9 calories

Foods - Below is the list of Negative calorie food, it means these foods take more calories to digest than they contain:

Celery
Apple
Broccoli
Cabbage
Cauliflower
Carrots
Chili
Cucumber
Garlic
Green beans
Lettuce
Onion
Radishes
Apple
Blueberries
Grapefruit
Lemon
Mango
Orange
Papaya
Pineapple
Raspberries
Strawberries
Tomato
Watermelon

Cutting calories is a vital part of dieting, but don't skip the meals, replace some of your daily diet with some healthy food, don't eat the calorie less than you required for health.

Additionally consider the physical activities because unburned calories store in your body and increase weight.

It is not require to go to gym for exercise, you can do them in your home with ease.

These are a few ideas you can do at your home. These technique will not change your way of life but it will help to lose weight in healthy manner. You will have to maintain your new weight at-least for 6 month, before going to lose more weight.

It is important to set up a schedule for dieting and exercising, and need to stick on your plan of daily diet and physical activities. Don't try to burn all the calories at once. It can be done one by one. You can manage the calories intake in your diet according to your goal, start exercising move light to hard. keep patience, check your weight once in a week.

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