These Five Foods Are Making You Fat. Stop Eating Them

I could not get a six pack until I cut these five foods out of my diet. Trust me, I worked really hard to get lean. I have been exercising since I was 13. When I was in my early 20’s, I competed in full contact kickboxing. I trained and worked out so much that I needed 6000 calories/day or I would lose weight, and I still didn't have much of a six pack. Then I stopped eating these five foods, and I got shredded in a few months.

#1 Food That Make Us Fat: Processed (Refined) Sugar

Before buying anything in a box, bag, or bottle, read the label. If sugar is listed in the first 3 ingredients, don’t touch it, it will make you fat guaranteed. Sugar digests almost instantly and goes directly into your bloodstream. Your pancreas responds by secreting massive amounts of insulin into your blood stream. Insulin makes your body to convert the sugar into fat.

#2 Food That Make Us Fat: White Flour

This includes white bread, crackers, pasta, and cereals. Read the label.  If “unbleached flour,” “bleached four,” “enriched flour,” or  any other type of "flour" is listed in the first 3 ingredients, don’t touch it unless you want to get fat. White flour digests to sugar just as fast as table sugar and produces a similar insulin response.

#3 Food That Makes Us Fat: "White" Potatoes

Is the potato white on the inside?  Don't eat it.  Potatoes have an ultra high glycemic index meaning they digest to sugar very quickly and cause an insulin spike. You guessed it:

#4 Food That Makes Us Fat: Anything Deep Fried

Most deep fried foods are breaded with white flour, or they are potatoes (french fries).  White flour and potatoes quickly digest to sugar which causes your pancreas to dump insulin in your blood turning your body into a fat storing machine. If that weren't bad enough, the food is also dripping in high calorie saturated fats. 

#5 Food That Makes Us Fat: White Rice

Just like white bread, white rice is another refined grain that digests to sugar very quickly. Eat too much, and you will get fat.

So That's Why Americans Are So Fat...

By now you've probably realized that most Americans eat A LOT of these 5 foods, and this is precisely why 74% of Americans are overweight or obese!  74 percent - that's insane!  If you are part of the 74%, you now know exactly what you are eating that is making you fat and exactly what you need to stop eating to get your normal, healthy body back.

When you stop eating these foods, you will notice that you start losing fat like crazy (it's almost scary).  You will also notice that you can eat A LOT of good unprocessed food (as much as you want, anytime you want), and you will still be losing weight.

Maybe you know these foods are bad for you, but they taste too good, and it's hard to stop eating them.  It's hard to change; you need an action plan to change your habits.  You need to start small and change progressively because changing everything all at once is extremely difficult.  ​

This article was written by Kurt Boyd, fitness fanatic, and director of Strength Stack 52.  We have recently developed Weight Loss Stack 52, a game that helps you break bad eating habits and replace them with healthy ones. 

(Source: strength.stack52.com)

30 Day Flab Abs Challenge To Get Perfect Shape

Regaining flat abdomen and turning oneself into a perfect shape in just 30 days is one of the most popular challenges that most people want to take up. If the challenge is taken up promptly it helps to gain flat abdomen in just 30 days. This challenge includes four different types of exercises to be performed every day. The time spent in performing these exercises should be gradually increased day by day to help one build their body muscle strength. The best challenge here it to increase repetition of these exercises every day so that one gets fitter and stronger and to drink more water every day to not get dehydrated. Drinking more water to helps flush the body out.

Be sure to take proper training from a fitness trainer before getting the abdominal muscles to work as they would teach techniques to attack the core muscles, most women who are otherwise fit could end up eventually with a belly pouch owning to underworked lower abdominal muscles.

Butts and belly are good partners that work against one’s fitness regimen, sedentary lifestyle and prolong sitting could get the gluteal muscle useless and gets the muscles connecting the hipbones with the legs stiff. Keep moving around as much as possible to stay fit and for a shapely abdomen.

Abdominal exercises to accomplish 30 day flat abs challenge:

Roll ups: One roll up is equivalent to 6 crunches. To perform this, one has to lie down flat with legs close to each other and hands extended over the head. Life the hands slowly followed by the body to sit at right angles to the ground and get back to the original position. Up to 30 sets of this roll up could be performed in one sitting.

Criss cross: Lie down flat and bring both the hands behind the head as if supporting it. If you are starting with the left side, flex the right knee to be held at 90 degree. Bring the left shoulder to touch the knee, but not the elbow. Repeat with the next side and be sure to lift the shoulder blades off the mat nicely to perform this exercise in full pledge.

Double leg lift: Lie down flat with both the hands folded behind the head. Press the heals together and the lower back over to the mat. Lower the legs down and back up simultaneously. It is important to inhale as one goes down and exhale as one goes up.

Ankle reaches: Lie down flat and keep the legs straight on the ground with toes pointed. Reach for the fingers towards the ankles. It is important to use the abdominal muscles and not the neck during this exercise.

Reverse crunch: Lie down flat with legs together and hands kept on the sides with palm facing upwards. Life the legs over the body, try to lift the bottom off the floor with core control.

(Source: beautyvigour.com)

10 Tough Core Exercises To Flatten Your Belly

Who doesn’t want a tight and toned core, and perhaps abs that pop? In addition to looking great, a strong core really cuts down on back soreness and aches and pains, so core training isn’t just vanity, it’s healthy!

Here are some of our favorite core-strengthening exercises to get you baring your belly and standing straighter than ever.

1.  Supermans

Move Targets: Lower lumbar muscles and abdominals

Step 1: Start by lying face down and extending your arms out in front of you.

Step 2: Press your shoulder blades together and lift your arms, chest, and legs off the floor.

Step 3: Hold position for 60 seconds, keeping your head up and your arms extended out in front of you.

Modification (Beginner): Lift just your legs and chest for 30 seconds and then lift just your arms for 30 seconds.

2. Bicycle Crunches

Not only does this move target your abs, but it also gets your hip flexors and glutes! Remember to engage your core instead of pulling with your neck or back. Click here to learn how to do bicycle crunches.

Move Targets: Abdominals, hip flexors and gluteus

Step 1: Lie on back with knees and hips at a 90-degree angle. Place hands behind your head. Exhale as you lift head and shoulders off the floor. Twist torso to the right, bringing left shoulder in to touch your right knee. Keep left leg straight and lifted off the floor.

Step 2: Inhale as you slowly lower. Repeat, twisting torso to the left. Continue alternating sides for 60 seconds.

Modification (Beginner): Feet can return to the floor after each rep.

3. Toe Touch

Again, make sure you’re engaging your core, not your neck. If you’re feeling a pull in your neck, refocus your energy into your abs.

Move Targets: Core

Step 1: Lie on your back, extend your arms and lift your legs until your heels are facing the ceiling.

Step 2: Keeping your legs straight, lift your shoulders off the floor and try to touch your feet. Repeat this move for 60 seconds. Make sure you’re using your core to lift your shoulder blades off the mat. If you feel the strain in your neck, you need to focus the movement in your core.

4. Wood Choppers

The wood chopper is a great move because not only is it great for your abs, but it target all the other main muscles in your body!

Move Targets: Shoulders and Core

Step 1: Hold the med ball or weight in both hands and bring it to one side of your body as you come into a half squat. Your chest and shoulders and turn toward the ball, but your hips and knees will face forward.

Step 2: Come out of the squat as your bring the weight diagonally across the body. The weight should be higher than your head at full extension. Keep your elbows soft and your hips facing forward. This will protect the knees and lower back from unnecessary twisting.

Step 3: Bring the ball back to the starting point without bending the elbows. This means the weight stays an arm’s-distance away from you at all times.

5. Boat Pose

Incorporating yoga into this workout really helps with your strength and balance! Here’s how to do it.

Move Targets: Upper/lower abdominal muscles

Step 1: Have a seat on the ground with your knees bent and your feet flat on the floor. Lean your upper body back to about a 45-degree angle. Keep your back straight and your shoulders relaxed.

Step 2: Pick your feet up off the floor and try to extend your legs so they are straight. Extend the arms so your hands graze the sides of your knees. Hold this pose.

Modification (Advanced): Pulse your arms up and down.

Pick your feet up off the floor and try to extend your legs so they are straight. Extend the arms so your hands graze the sides of your knees. Hold this pose.

6. Glute Bridge

This move will ensure that your hamstrings and glutes are feeling the burn as well as your abs!

Move Targets: Gluteus, hamstring and abdominal muscles

Step 1: Lie face up with your knees bent, feet hip-width apart and arms by sides with palms down.

Step 2: Slowly lift your hips off the ground until you form a diagonal line from knees to shoulders. Try to keep your abs tight as you lift your hips higher. Raise butt as high up as you can, keeping your glutes squeezed tight. Hold for a 5 count and lower back down to mat.

Modification (beginner): Lower the height of your lift.

7. Mountain Climbers

Mountain climbers will work your core as well as get your heart rate up for maximum fat-burning!

Move Targets: Total body

Step 1: Get in a push up position. Your body should be in a straight, diagonal line from your head to your toes.

Step 2: Raise your right knee toward your chest.

Step 3: Return to starting position and repeat with left leg. That’s one rep.

Step 4: Alternate legs quickly for 60 seconds.

Modification (Beginner):Decrease your speed and range of motion.

8. Ab Roll-up

This move is not for the fainthearted! Prepare to use your core and jump to the sky for a toned tummy!

Move Targets: Total body

Step 1: To begin, lie on your back with arms at your sides and palms facing down. Lift your butt and lower back up in the air so that the bottoms of your feet are facing the ceiling.

Step 2: In one fluid motion, lower your back and legs and transition to your feet while jumping in the air as high as you can with arms extended straight overhead. That is one rep. Do as many as you can within 60 seconds.

9. Russian Twists

Balance is key to obtaining a strong and toned core, and this move is perfect for that!

Move Targets: Obliques and abdominals

Step 1: Lie on your back with your knees bent and your feet placed flat on the floor about hip-width apart. Now sit about halfway up and place your hands directly out in front of you. Your arms are straight with palms together and your chin is up and off your chest. (You can hold a dumbbell or a medicine ball to make the exercise even more difficult.)

Step 2: Take a deep breath and then exhale while slowly twisting your torso as far to the right as you can manage without changing the angle of your torso from the floor.

Step 3: Now inhale slowly and rotate your torso back to the starting posi­tion. Repeat by rotating torso to the left side.

10. Bird Dog

For this final move, you’ll be targeting your whole entire body, not just your abs, so finish strong!

Move Targets: Total body

Step 1: Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Relax your core so that your lower back and abdomen are in their natural positions. Brace your abs, and raise your right arm and left leg until they’re in line with your body. Hold for 5 to 10 seconds. Return to the starting position. Repeat with your left arm and right leg. Continue to alternate back and forth. Try to keep your hips and lower back still, even as you switch arms and legs.

Step 2: Brace your abs, and raise your right arm and left leg until they’re in line with your body. Hold for 5 to 10 seconds. Return to the starting position. Repeat with your left arm and right leg.

Continue to alternate back and forth. Try to keep your hips and lower back still, even as you switch arms and legs.

(Source: beingfit.xyz)

Drop 11 pounds in 1 week

Excessive fat deposits and obesity can seriously affect your health. Overweight can lead to high blood pressure, diabetes, heart disease, gall disorders of bile, so obesity is a serious threat to your heart, kidneys, liver, hips, knees and joints.

Maintaining normal body weight is essential for a healthy body and mind. So if you want to reduce your body weight, this drink is right for you.

Ingredients:

– 1 lemon

– 60 g of parsley

– 300 ml of water

Method of preparation:

Squeeze the lemon and chop finely the parsley. Put the ingredients in a bowl and pour water over them.

Drink this mixture on an empty stomach for 7 days. Afterward make a pause for 10 days. Repeat the entire procedure, if it’s necessary.

This drink stimulates metabolism and fat burning process, provides energy, provides you with vitamins and minerals and removes toxins excess from the body.

Parsley acts as a diuretic, which means that removes the water excess from your body.

(Source: healther.org)

Get rid of stretch marks with homemade oil

Stretch Marks are formed as a result of swift stretching of skin or weight changes. They can be commonly seen on waist, lower back, breasts, thighs, arms, buttocks and hips. In the middle layer (dermis) of the skin, stretch marks start developing when the connective tissue is stretched due to the expansion and contraction of skin resulting in the formation of a fine scar. The following are useful home remedies to treat stretch marks.

Warm olive oil and rub gently on the affected area. This improves blood circulation and stretch marks will get reduced.

Apply coconut oil and massage for 15 minutes.

Mix equal quantities of Lavender Oil, Almond Oil, and Chamomile Oil and apply on stretch marks.

Tea Tree Oil has antibiotic and anti-inflammatory properties. Massage gently with Tea Tree oil regularly.

Cocoa butter softens and smoothens thereby breaking the scar tissue of the stretch mark.

Vitamin-E oil is a wonderful therapeutic stretch mark treatment.

Improving Skin’s elasticity and strength is the best way to avoid the formation of stretch marks.

(Source: ourfamilyhealth.info)

Amazing Scrub for Stretch Marks and Cellulite

This is a completely natural way to get rid of stretch marks and cellulite, there is no weird ingredient or chemicals in this recipe that can harm your body. It also helps with scars and acne. The ingredients are very cheap and you probably already have them ready in your pantry.

You’re going to need the following ingredients :

– ½ cup of ground coffee

– 1½ tbs ground cinnamon

– ½ cup of brown coconut sugar

– ½ cup of extra virgin melted coconut oil

First let’s find out what are the ingredients and their health benefits:

Coffee has been used for a very long time as a natural way to fight sunlight, it also stimulates the blood and helps you get rid of loose skin and will also help reduce the appearance of stretch marks and scars.

Cinnamon helps your blood circulation and heals almost everything.

Brown coconut sugar helps clean up your pores and gets rid of blackheads and whiteheads and in general helps get rid of toxins.

Extra virgin coconut oil is a great moisturizer it also softens your skin bringing everything together.

Preparation:

Once you have all your ingredients in a bowl you will need a spoon to mix everything together then move them in a air tight container that is also water proof. When applied, scrub in circular motion for about 2 minutes in the areas you want to work on. Use it every day in the shower for two weeks and you will get amazing results.

(Source: best101beauty.com)

5 Amazing Tips To Get Rid Of Double Chin

His portrayal of Chandler Bing in the popular sitcom, Friends is unforgettable. He might have been able to wing his double chin but it’s not that easy for women. Having a double chin can lower your confidence. In fact, Missy Elliot (the rapper queen) has once said that “the double chin is not good for the red carpet”.

Let’s face it! A double chin is never greeted with enthusiasm. It is a sign of ageing or a mere manifestation of hereditary problems. A double chin may be caused by excessive weight gain or sagging skin due to ageing. Some body parts are more prone to storing fat compared to the others. The chin area is one of them. Therefore, too much body fat being deposited under the jaw causes double chin, which may be embarrassing.

Causes Of Double Chin:

Though plastic surgery is the easiest way to hide a double chin, it is quite an expensive process. If you want to get rid of a double chin fast without opting for surgery, then working out is the perfect option. Though it is a time consuming process, it works and it is definitely more economical. Here are some of the causes of the sagging chin:

1. Genetics:

There are some people who naturally inherit a double chin. Unfortunately, it may be in your genes. A double chin will be more prominent in a round face. Our genes decide the shape of our face and the areas of fat deposits.

2. Ageing:

As your metabolism slows down, you lose muscle mass and the bones become weaker; your skin loses elasticity leading to a double chin.

3. Fat:

When there is excessive fat storage in the body, then a double chin is the obvious result. A sudden decrease in the body weight may result in excessive loose skin too.

(Source: stylecraze.com)

The Best Chest Exercises For A Lift

No matter your bra size, every girl wants firmer and perkier boobs. By strengthening the chest muscles, the pectoralis major and minor, which lie underneath the breast, you can obtain better posture, nice round shoulders and of course, a breast lift.

No, these exercises won’t turn an A into a C, BUT your chest muscles will develop and you will look fuller, higher and larger.

Try these bust-boosting chest exercises 2x/week with 3 sets of 8.

Always start out with a dumbbell weight you feel comfortable with.

The lift-your-boobs work out . . .

♡ Dumbbell Chest Press

How to:

1. Lie down on a mat with your knees bent and a dumbbell in each hand.

2. Push the dumbbells up toward the ceiling, so that your arms are directly over your shoulders and your palms are facing your feet.

3. Lower your arms down and to the side and repeat the movement.

♡ Chest Fly

How to:

1. Lie down on a mat with a dumbbell in each hand, your arms up and the palms of your hands facing each other.

2. With your elbows slightly bent, lower your arms out to the side until you feel a stretch in your chest muscles.

3. Slowly return to starting position and repeat the movement.

♡ Knee Push-up

How to:

1. Place your knees on a mat, hands below the shoulders and cross your feet.

2. Keeping your back straight, start bending your elbows until your chest is almost touching the floor.

3. Pause and push back to starting position. Repeat until sets are complete.

♡

These chest exercises will not tire you and you will see results.

Cheers to perkier boobies!

(Source: thedumbbelle.com)

What Causes Cellulite & How To Get 7 Effective Tips To Get Rid of Cellulite Fast

Every woman hates to have cellulite. Are you looking for ways to get rid of cellulite from your body? But, what is cellulite in the first place? Cellulite is a medical condition in which the skin, mainly in the abdomen, pelvic region, and thighs, becomes dimpled. It is a problem that can affect anyone, including men, women, and children. However, women are affected the most. An estimated 85% of women suffer from this condition.

Cellulite is mainly the accumulation of fat cells, proteins, and toxins that have not been eliminated by the body. It can even affect people who have relatively no fat in their bodies. It gives a unique appearance to the skin, like that of the dimpled surface of an orange peel.

What Causes Of Cellulite?

Let me just take you through what exactly causes cellulite and how it is different from obesity. Poor diet, hormonal changes, age, and genetic predisposition – all of these trigger cellulite formation. There is a common denominator for all these factors – the accumulation of toxins in the body. A staggering 90% of post-adolescent women suffer from this orange peel skin or cottage cheese look. Other contributing factors include smoking, obesity, pregnancy, lack of exercise, not drinking enough water and stress. But, these are not absolutes.

While weight gain can make cellulite more noticeable, the good news is that cellulite is in no way related to obesity. It is found in skinny and overweight women alike. The key to cellulite reduction is to flush out the accumulated toxins from the body and prevent its future accumulation. Any step towards an ideal lifestyle can help prevent and reduce cellulite.

A study conducted by Quincy, MA at South Shore YMCA suggests that a diet rich in whole grains, lean protein, low-fat dairy, healthy fats, veggies, and fruits along with 120 minutes of exercise a week will help you improve the blood flow, reduce water retention, reduce fat, and build lean muscle. In short, it will help you get rid of the cellulite effectively.

One can get rid of the cellulite naturally by doing exercises, yoga, and following some home remedies. These tips will not just help to reduce and prevent cellulite, but will also pave the way for a healthy and fit life.

(Source: stylecraze.com)

10 Habits To Stay Fit

So…June is here  and probably you’re feeling healthy and confident about your fitness training so far, since the Summer has gone and you don’t need to wear your bikini on the weekends. Now, is when you really need to keep your goals and focus on. This is your most important moment, right before you’re starting to feel comfortable with your body, or when you think you don’t need to do anything else. Is now time to turn your healthy or fitness routine into real habits that will stick forever. Today I’m going to share the 10 most common habits to stay fit!

Incorporate These Habits Into Your Own Life, And You Will Find That Staying Fit Just Becomes A Part Of Your Daily Lifestyle!

1. EXERCISE. Even if you only have 15 minutes to do it. A short gym routine is better than nothing if you’re really strapped for time or just plain exhausted. If you don’t have time to get to your gym but have 15 minutes before you have to shower to go meet your friends for dinner. Do squats and  jumps.

2. GET A FITNESS TRACKER. They’re not cheap, plan to invest around $100 to $130, but they really do make you walk more, especially if you’re the type of person motivated by goals. You’d be surprised how little you walk in a day if you have a desk job. You’re supposed to walk 10,000 steps a day so keep yourself moving!

3. MIX YOUR ROUTINE. Do Yoga one day, interval training the next, and a light jog the following day, even try to do Zumba if you want new dancing moves and always the barre burn. If your fitness routine doesn’t bore you, you’re more likely to stick to it. So keep them coming!

4. PURPOSE. Don’t wait for an occasion to get in shape. If you only rush to the gym six weeks before you have a tight dress to wear to a party, or your wedding or somebody else’s wedding. You’ll kill yourself trying to meet unrealistic goals and feel miserable and down on yourself and be no fun at all. Then when it’s all over, of course you won’t want to go back to working out! Fitness is a lifestyle, not an exercise in vanity.

5. EAT REAL FOOD. 70% of your health and fitness goals is due to food. Don’t swear off alcohol, sweets or breads. You’ll be miserable and binge and feel bad, and then swear off all that food again and the cycle will repeat and you’ll feel worse every time! Don’t do it. Eat everything in moderation and also plan your meals in advance, even just one meal per day, can make it easier and less stressful to eat healthy.

6. LESS DRINKS. Keep weeknight drinking to a minimum. Weekdays are exhausting enough without alcohol. If you get smashed on Tuesday, you’re less likely to get up in time for your 7:30 barre class on Wednesday or even Thursday, studies suggest a night of drinking can make women sleepy in the days following. So drinking on a weeknight can really sap your energy level for the rest of the week, especially if you don’t have time to make up for lost sleep.

7. FOCUS on how you want to feel rather than how you want to look. Working out leads to increased energy and good vibrations all around. Focus on feeling good rather than looking good and you’ll see results quickly. If you feel like you just can’t bear to go to the gym, just plan to do five minutes of exercise once you get there. Instead of skipping a workout, focus on how great you’ll feel after. Working out isn’t always fun while you’re doing it, but the endorphin high you get after are.

8. WORKOUT at home if you can’t get to a gym. If you have cable, it probably comes with a whole slew of secret workout classes you can do on-demand. This is a great option for when you want to be active but don’t want to leave your house. Get a bright pink workout mat and have fun. Exercise when you’re sore. Don’t do intense weightlifting by any means, but a light jog or brisk walk as part of an “active recovery” can help alleviate sore muscles more quickly than sitting on your duff doing nothing.

9. GOALS. Set specific goals and strategies the more detailed your daily goals and plans, the better. An English study on women enrolled in a weight loss program asked half of their subjects to write down their strategies for managing temptation. For example, when sugar cravings strike, I will make a cup of tea. After two months, those women had lost twice as much weight as women in a control group, who did not write their strategies down.

10. SLEEP. The more you work out, the more you’ll want to get a good night’s sleep, so it’s a self-perpetuating cycle. But if you’re crashing at midnight and trying to get to a 7 a.m. yoga class, you’re not exactly setting yourself up for making it there.

(Source: fitnfab.us)