Most people want a flat stomach, a six pack, a six pack. All of these phrases actually mean the same thing, which is a flat stomach staining well-toned and trimmed abs.

However, how many of you have tried all the latest abs workout machines and abs workout dvd with no success? Have you tried 100 abs a day or top 10 diets, but still no difference in your abs?

If you’ve given up hope and resigned yourself to the fate that you’re going to have a big waist forever, don’t do it. The fact is, everyone can have perfect abs and the reason you are not getting it yet is because you are doing it wrong. In other words, you are not doing your abdominal exercises well and you are not eating well.

If your abs workout routines aren’t correct, you may end up training the wrong group of abs. Before you start doing abdominal exercises, it is advisable to start by testing your abdominal strength and learning more about the anatomy of your abs.

There are many tests available to measure the function of the abdominal muscles. Testing abdominal strength and abdominal endurance is important because it is an indicator of core strength and therefore core stability and lower back support.

Abdominal strength tests are intended to assess the ability of the abdominal muscles to function optimally and maintain a correct position with increasing difficulty. Abdominal endurance tests are intended to assess the ability of the abdominal muscles to perform repeated abdominal curls in a set time (for example, 60 seconds) or a set frequency.

The abdominal strength test is not about doing repeated crunches, but requires you to do crunches of increasing difficulty. The 7-stage test is one of those tests. There are 8 levels, level 0 to 7, in the 7-stage test, with difficulties ranging from very poor to elite. The higher the level at which you can successfully complete your abs, the stronger your abdominal muscles will be.

Lie on your back with your knees at a right angle and your feet flat on the floor. For each prescribed level, try to perform a full sit-up, starting with level 1. Each level is achieved by performing a single sit-up in the prescribed manner, without leaving the feet off the floor. As many attempts as necessary can be made. So, take the following simple tests to find out how powerful your abdominal muscles are now.

Level 0: if you cannot perform level 1. Your score is Very Low.

Level 1: Can do sit-ups with arms extended, athlete huddles so wrists reach knees. Your score is poor.

Level 2: Can do sit-ups with arms extended, athlete huddles so elbows reach knees. Your score is fair.

Level 3: Can do sit-ups with arms together over abs, athletes snuggle so chest touches thighs. Your score is average.

Level 4: Can do crunches with arms crossed over chest, holding opposite shoulders, athlete snuggles so forearms touch thighs. Your score is rated as good

Level 5: Can do crunches with hands behind head, athlete snuggles so chest touches thighs. Your score is very good.

Level 6: You can do crunches based on level 5, with a weight of 5 lbs (2.5 kg) held behind the head, with the chest touching the thighs. Your score is excellent. Well done!

Level 7: Can do level 5 sit-ups, with a weight of 10 pounds (5 kg) held behind the head, with the chest touching the thighs. You are rated Elite. Congratulations!

Women accumulate fat in different areas of the body. For most it is in the stomach area, for others it is the thighs, while for some the fat is in the arms. Whatever your problem area, the secret to losing weight lies in strengthening and toning the core muscles in that area. If you want to lose weight in the stomach or thigh area, there are 10 tricks to lose weight that can make it easier for you.

1. To get rid of stomach fat, you must perform exercises like sit-ups and sit-ups. These abdominal exercises train the rectus abdominis and oblique muscles. Toning the muscles of the abdominal section creates a strong core while increasing stability and improving posture. To vary your abs, do reverse and oblique crunches in addition to regular crunches.

2. To get rid of thigh fat quickly, your focus should be on your quads and hamstrings. Therefore, you must work these muscles through exercises such as lunges, squats, and leg extensions.

3. Don’t just rely on one-off reduction to lose weight; it will not work. Exercising the whole body is essential for the body to enter fat burning mode.

4. To make your exercise routine more effective, you must add resistance in the form of dumbbells or bars. Increased resistance increases the challenge involved and pushes the body another mile.

5. Cardiovascular exercises are beneficial for weight loss in general. It helps you lose weight in various areas like the arms, stomach, and thighs. Cardiovascular exercises help burn fat by raising your heart rate. You can perform exercises such as walking, swimming, running, jumping, and cycling.

6. To have a flat stomach and slim thighs, you must also adopt a healthy eating strategy. Your diet should be balanced with a higher ratio of protein and fiber and controlled amounts of fat and carbohydrates.

7. For those of you who are unable to cook food at home due to time constraints, you should be sure to read the nutritional labels on packaged foods to verify the ingredients. Eat sensible portions.

8. Keep track of your progress throughout this phase. Measure your hips and thighs and do it at regular intervals, like once a week, and write it down in your journal. The numbers will motivate you to work harder to reach your goals.

9. Get enough sleep every night. Insomnia affects the levels of hormones in the body, especially those that control fat burning and fat formation, as well as appetite.

10. If you want to lose belly fat and you are also working to lose fat on women’s thighs, it won’t help you if you work for a few months and relax for the rest. It involves making healthy lifestyle changes and committing to an exercise strategy to maintain results.

In closing, we would like to mention a little tip. To make your belly fat loss methods fast and safe, be sure to consult your doctor before making significant changes to your diet and exercise routine.

There’s been a lot of talk lately about the benefits of cold water therapy for fat loss, detoxification, and recovery. “Cryotherapy” o Cold water immersion, cold showers, cold gel packs, and cold water detox bath (based on Louis Kuhne’s friction sitz bath) are popular with athletes and health seekers, and may benefit equally to practically everyone else.

A long list of benefits is attributed to regular exposure to cold water. They include:

• Reduces inflammation

• Detox triggers

• Decreases excess white body fat

• Stimulates the immune system

• It enhances sleep quality

• Increases sexual performance and improves fertility.

• Increases pain tolerance threshold

• Improves hormone production

• Reduce food cravings

• Decreases uric acid levels

• Increases glutathione, the most powerful antioxidant in the body. (Dr. J Mercola)

Of course, these benefits vary from person to person. This method does NOT provide all of the above benefits to everyone equally.

For the purposes of this article, let’s focus exclusively on the fat loss, detoxification and recovery benefits attributed to regularly applying cold temperatures to the body, in the form of cold showers, plunging into a cold pool after a sauna, practicing Louis Kuhne’s . Detox bath or using cold gel packs.

So how does cold exposure contribute to fat loss, detoxification, and recovery?

1- Activation of brown fat: BAT or brown adipose tissue is brown fat that is abundant in the body in childhood and decreases in adulthood. It is found mainly around the collarbone, neck, shoulders, and upper back. A unique type of fat, it heats up by burning the regular white fat that is deposited on the stomach, hips, and buttocks and legs. Brown fat burns energy instead of storing it. Studies have shown that you can actually activate brown fat – to burn white fat – by cooling your body.

2- Detoxification: Toxins are known to nest in dense white blood cells. When brown fat is activated by exposure to cold, it dissolves white fat and, consequently, detoxifies the body.

3- Improvement of the immune system: Cold therapy improves immunity by increasing the number of immune system cells that fight disease and infection. Due to its ability to stimulate the release of norepinephrine, exposure to cold can induce an increase in the count and activity of natural killer cells, which can greatly enhance the function of the immune system.

4- Hardening: Exposure to a natural stimulus, such as cold, is called “hardening.” It is known to increase the body’s tolerance for stress and illness. “The underlying premise of cold water therapy is that briefly and regularly exposing the body to certain types of natural stress can improve health.” (Mark’s daily apple)

5- Drink cold water accelerates the metabolic rate, because the body has to work to heat the water. However, other types of cold or ice therapy, such as gel cold packs applied to the groin area, can also help support your body’s detoxification and fat-burning ability.

6- Exercise and injury recovery By reducing the temperature of the tissues and constricting the blood vessels in the target area, the cold numbs it and prevents swelling. That’s why ice packs are often used after an injury, to help minimize bruising and swelling due to fluid build-up, and to relieve pain.

Cold baths and cold gel packs have been shown to be more effective than rest in relieving the typical muscle soreness that occurs after exercise.

What is the easiest way to cool the body and achieve the benefits of cold exposure?

You can take a cold shower or drink cold water, or even sit waist-deep in a tub of cold water for 10 minutes, 3 times a week. The water should be cold but not icy.

However, the easiest, least invasive, and most comfortable way to cool the body and achieve the benefits listed above remains the regular use of cold gel packs, which are particularly effective when applied to the groin area.

Many people don’t realize that there are hundreds of easy meals that can be prepared in less than 20-30 minutes without compromising the health benefits. The goal is to stick to your calorie limits without compromising taste or starving. Keep a few simple ingredients around the house to make these easy recipes right away, and continue on your way to effective fat and weight loss. Here are some tips from the experts on easy meals.

1. Toasted chicken salad

The ingredients you need for easy meals like these are: 1 lettuce, 1 carrot, 1 tomato, 1 cucumber, 1 handful of grapes, 1 slice of whole wheat bread, olive oil, commercial Italian dressing or vinaigrette, and 1 chicken breast.

Remove the bone from the meat of the chicken breast and then dice the meat. Brown the chicken with a tablespoon of olive oil and with the skin. Remove the skin after cooking. You can also add minced garlic and salt while browning the meat.

Chop the vegetables and separate the lettuce leaves by hand. Mix and stir with a wooden spatula in a large bowl. Mix 3 tablespoons of olive oil with 3 tablespoons of vinaigrette or Italian dressing and then on top of the vegetables. Add the grapes on top along with the cooked chicken cubes. This makes a serving. This easy meal can be made in just 10-15 minutes.

2. Beef and broccoli

Easy meals like these can be made with the following ingredients: 12 ounces of lean sirloin, 1 cup of broccoli, salt, soy sauce, olive oil, bell pepper, and garlic. Cut the meat into small cubes and then marinate in a mixture of garlic and soy sauce for 5 to 10 minutes. Break the head of broccoli with your hands into small pieces. Chop the bell pepper.

Cook the meat with the marinade in a deep pan. While browning, add a little salt, olive oil and bell pepper. Once the meat is almost half cooked, drain the marinade and then add the broccoli. Continue cooking for 5 minutes and then transfer everything to a clean plate. This makes a serving. Everything for this easy meal will take just 15-20 minutes.

3. Grilled fish fillet with lemon

For this quick and easy meal, you will need the following ingredients: a cream dory fish fillet (125 grams), skim butter, 1 lemon, sugar, salt, garlic, pepper, and olive oil.

Prepare the fish fillet by rubbing a little salt and black pepper over the meat. 1/2 teaspoon of salt and 1/2 teaspoon of black pepper will suffice. Prepare a hot skillet by heating 3 tablespoons of olive oil for 3 minutes. As the oil heats up, add 1/2 tablespoon of sugar and squeeze out the lemon juice to mix everything together. Place cream fish fillet in skillet to cook. Add the minced garlic after flipping the steak to cook the other side. Add a small piece of fat-free butter over the fish and then continue cooking for 30 to 60 seconds before transferring to a clean plate. This makes one serving and adds to the list of easy meals. Everything takes just 15-20 minutes to complete.

How much protein do I need each day to see results? How Much Protein is Too Much? And how many grams of protein can my body assimilate at each meal?

“The only way to build muscle is by eating enough complete protein every day. Consuming calories is not enough. If you don’t eat a protein-rich meal within 60 to 90 minutes of training, you’re essentially wasting the time you put into it. working out your muscles in the gym. Personally, I try to get at least 350-400 grams of protein per day in the off-season, with a body weight of around 235 pounds. ” – Jason Arntz, IFBB professional bodybuilder.

“You should stick to a diet high in protein, moderate in carbohydrates, and low in fat. A good rule of thumb would be to get about 50% of your calories from protein, 40% from carbohydrates, and 10% from fat. gain quality muscle while still being quite lean. ” – Chad Nicholls, professional sports nutritionist.

This is just a template; everyone’s genetic makeup and metabolism is different. You should tailor these percentages to fit your specific needs. For example, if you gain weight easily, you may need to reduce your carbohydrate intake; If you stay very lean, you may need to increase your carbohydrate intake.

“The guidelines we generally use are 0.67-1 gram of protein per pound of body weight per day. That amount does not guarantee results; it guarantees that you are meeting your protein requirement. Results are based on your genetics and your program of training. “- Kritin Reimers, Ph.D., RD, is director of nutrition and health at Conagra Brands.

More than the amount of protein, an important consideration is the quality of the protein in your food. The highest quality protein is found in animal sources such as eggs, beef, and milk. That recommendation above assumes that two-thirds come from a high-quality protein. If you get a lot of protein from breads and pastas, you will probably need more than 1 gram per pound each day.

To answer the second question, some believe that high protein intake stresses the kidneys, causes the body to lose calcium, and dehydrates it. Let’s address each of those concerns. First, kidney stress applies to people who have a history of kidney disease; for healthy people, it is probably not a problem. Second, increasing protein intake increases the excretion of calcium in the urine, but the body adapts by increasing the absorption of calcium from food. Third, there is a mandatory urine leakage, but most healthy athletes will drink enough fluids.

Keep in mind that focusing solely on one nutrient in the diet is unhealthy. If you’re on an almost exclusively protein diet, you can bet you’re missing out on key nutrients. If you keep a balance between carbohydrates, protein and fat, and do not overeat in terms of total calories, your protein intake will not be excessive.

To address the third question, I don’t believe in the idea that your body can only assimilate a certain number of grams of protein per meal, be it 30 or whatever. That notion assumes that it doesn’t matter whether I weigh 300 pounds or 120 pounds, and it doesn’t matter whether I just woke up from watching TV. There is no sacrificial basis for those limits.

What happens is this: your body has a reserve of amino acids that is continually being replenished; As the proteins you eat break down, some will go into that pool, while others can be used for energy. If you get enough protein, your body will either take in what it can and burn the rest for energy or store it as fat. Of course, it makes sense not to eat all your protein at once; instead, break it up into 3-4 meals a day. This should normally happen unless you are taking extreme measures not to.

If hunger is not the problem, eating is not the solution. ~ Unknown author

When I became a full-time caregiver for my mother, I found solace in Pepsi and Chex Mix. Every time he called for help, which was dozens of times a day (and at night), he would have a handful of Chex Mix on the way to and from his room. Chilled Pepsi in a thermal mug was always within reach.

I did not think about the result of my actions; I just needed something to make me feel better. My weight went up until I weighed over 200 pounds. I’m tall now so I can carry a lot of weight without it showing, but I knew it was unhealthy. I couldn’t seem to stop.

What are your triggers?

I think you will admit that you overeat or choose unhealthy snacks because you feel bad about some person or situation. Until you are aware of your stressors and responses, you can never overcome unconscious habits of overeating and poor food choices.

Anger, bitterness, resentment, frustration, pressure at work, disappointment, or depression can cause a craving in your psyche. The voltage builds up. Then you try to fill the void or heal the pain with food or some other soon-to-be addiction. Physical comfort becomes a substitute for peace of mind and spirit.

The big problem is that a poor diet leads to poor health. Also, stress on your mind and emotions (your soul) creates stress and tension in your body. All of that opens the door to a host of preventable diseases. God has a different plan.

Love never fails.

Stress, anger, frustration, bitterness, and other negative emotions are directly related to selfishness.

• “What about me?”
• “I hurt.”
• “I’m frustrated.”
• “They make me angry”.

Love, its opposite, is the response to stress and tension. Love is not irritable or resentful. Love does not hold a grudge or take into account a bad suffered. Love never fails. (I Cor. 13) However, if you move out of love, you also step out of God’s shield of protection and head straight into the devil’s territory.

The Bible is very clear that Satan comes to steal, kill and destroy (John 10:10). He wants to steal your peace, destroy your body / relationships / finances and get you off this earth. Regardless of the bad things that happen in his life (health, finances, relationships, mental torment), you can be sure that he is behind all of that, including weight gain.

When Jesus healed the woman with an issue of blood, he noticed that Satan had bound her, here are these eighteen years (Luke 13:16). Jesus did not advise the woman to have a chocolate bar. Said it should be “unleashed.” How do you get loose? With the word. When he was tempted by Satan in the desert, he defended himself by saying “It is written …” (see Matthew 4).

Love requires a conscious decision to put your ‘wishes’ aside and act. in love. God’s love is an act of will, a decision of choice, not an emotion.

The joy of the Lord is my strength.

Faith is a key element in controlling your appetites and cravings. In your own strength, it’s hard to resist a bag of potato chips or a chocolate chip cookie. But the bible says we can be more than conquerors (Rom. 8:37) and that He gives us victory through our Lord Jesus Christ (1 Corinthians 15:57).

Instead of reaching for that comfort food, take a moment to focus on acknowledging that your body is the temple of God. That their love, joy and peace are your inheritance. This is where one of the revelations I spoke of [in the Preface to my book, Your Spirit-Body Connection] comes into play.

I listened to Joyce Meyer, a world-renowned Bible teacher, talk about her battle with weight and health. She related her habit of eating bread before dinner “because she was hungry.” You know, those crispy hot breads that restaurants serve up before your meal … Hmm.

Joyce convinced herself that although she really enjoyed this bread, her body does not NEED it. Instead, he needed patience to wait for his food to arrive. Obeying God’s impulse, she began to say to herself, “I don’t eat unnecessary food.” His desire to please God grew stronger than his desire for bread and butter. She used her joy in pleasing the Father as a strength to resist temptation.

Ask yourself, “What is more important to me, God or food?” Be willing to put the chocolate and chips ‘on the altar’ and really treat your body as His temple. I don’t belong to you! Use temperance, self-control, to say NO to what you don’t do need, whether want that or not.

Let peace be your arbiter.

Peace is essential to your sense of well-being. It is both preventive and restorative.

You already know that stress is a major factor in most illnesses, both physical and mental. Even the word disease [dis-ease], means lack of tranquility or peace. Stress is the main reason you overeat. Food (like alcohol, cigarettes, and drugs) becomes a comforting substitute for other less satisfying circumstances in your life.

Keeping the peace is essential for good health. Peace of mind helps eliminate depression and anxiety. Worry is the opposite of peace, caused by fears, whether real or imagined. Block your recognition of the blessings in your TODAY. Worry kills your peace and opens the door to a myriad of problems. Worry pays the price today for something that may or may not happen in the future.

Recognize that Jesus gave you His peace (John 14:27), the same peace He used throughout His earthly ministry, so that you can have peace whatever happens. When you are upset with someone, recognize that God is your source and protection. You don’t need to fight or conspire to get what you want. God will take care of you. Instead, confess aloud, “You and me, Lord. You are all I need. I receive your peace. I will not stress and I do not need food to feel better.”

… be at peace among yourselves. (I Thess 5:13) Striving to maintain peace is a worthy goal. In every situation, it should be your first check and balance: the arbiter of your soul. You must determine your thoughts, words, and actions.

Peace is within you; it is one of the fruits of the spirit, like love, joy, patience, and self-control. Like everything in the kingdom of God, it begins as a seed. You can strengthen and grow it with exercise. Begin today to become more aware of the situations in your life in which you can share peace, love, and blessing with those around you.

And this is the victory that conquers the world …

Faith, peace, love, and patience are the keys to overcoming any problem in life, not just food. To find victory over your binge eating habit, be aware of the situations that trigger your food cravings. Those temptations are carefully planned by the enemy to create overweight and poor health, to keep you distracted from the power Jesus gave you to be an overcomer.

God has promised you victory, but you still have to “walk.” Good choices hour by hour and day by day, affirming His promises and telling your body NO when it needs to, will lead you to a place of health and peace. As you trust Him and form new habits when it comes to eating (and exercising), the temptation to overeat will become a thing of the past.