family bebe: fitness

‏إظهار الرسائل ذات التسميات fitness. إظهار كافة الرسائل

Put the rice and fresh berries

preparation

Put the rice, water and cinnamon stick in a saucepan. Bring to a boil, stir, then put on low heat t simmer for 10 minutes. Add milk, sugar, salt, and continue to cook over low heat for 20-25 minutes until the rice has absorbed most of the milk. Remove from heat and let cool slightly before serving with fresh berries.

Main changes & Nutritional Value

    Calories: From 330 to 185
    Fat: 20.9g From 2g
    No cream
    Serve with fresh fruit
Ingredients

    100g white short-grain rice
    1 cinnamon stick
    240ml water
    600ml milk to low-fat
    225g Sugar
    A pinch of salt
    300g raspberries
Nutritional Information Calories 185 cals / kJ Proteins 5.2 g Carbohydrates 39 g Sugars 24.5 g Fat 2 g Saturated fatty acids 1.1 g Fiber 1.3 g Sodium 0.46 g Fruits & Vegetables 50 g

preparatio

Preheat oven to 180 ° C. Uin Butter cake pan and sprinkle with a little powdered sugar. Beat eggs in a large bowl, add the remaining ingredients and mix well. Pour mixture into pan and bake for 40 minutes. Remove from oven and let cool. Beat the cream cheese and icing sugar and cover the cake mixture. Garnish with fruit.

Principales modifications & Valeur Nutritionnelle

    Matières grasses: De 22.1g à 5.8g
    Acides gras saturés: De 12.8g à 1.2g
    Ajouter des fruits dans la garniture

ingredients

     150g caster sugar and a little more for dusting
     Self-rising flour 150g
     30g skimmed milk powder
     2 eggs
     180g corn flour / polenta
     120ml yogurt
     5 tablespoons of sunflower oil
     100g cottage cheese with low fat content.
     50g icing sugar
     Fruit for garnish (raspberries, strawberries, berries)

nutritional Information
calories
190 cals / kJ
proteins
4.6 g
carbohydrates
31 g
sugars
15.6 g
fat
5.8 g
Saturated fatty acids
1.2 g
fiber
0.9 g
sodium
<1 g
Fruits & Vegetables
10 g

preparation
Preheat oven to 200 ° C. With an electric mixer, beat butter and sugar cream until the mixture becomes foamy. Add egg, cereals, orange zest, orange juice and condensed milk. Stir well. In a bowl, sift the flour, baking powder, baking soda and salt. Add flour mixture to butter mixture, stir to moisten the ingredients. Stir in cranberries. Fill muffin pans with dough 2/3. Bake in préalblement heated at 200 ° C for about 25 to 30 minutes oven.

Main changes & Nutritional Value

     Fat: 8.7g to 5.4g From
     From 5.2g to 1.2g: saturated fatty acids
     Base cake with polyunsaturated fat, not butter
     No icing

nutritional Information
calories
200 cals / kJ
proteins
4.2 g
carbohydrates
36.1 g
sugars
12.5 g
fat
5.4 g
Saturated fatty acids
1.2 g
fiber
1.1 g
sodium
0.17 g
Fruits & Vegetables
10 g

In a small bowl, lightly crush the raspberries fork. Prepare sundaes putting a scoop of sorbet at the bottom of a glass and then an amount of the raspberry mixture with a spoon and half cereal. Finally, add a tablespoon of plain yogurt, sprinkle with pistachios and the rest of cereals Fitness.

Main changes & Nutritional Value

Calories: From 540 to 190 Fat: 43.1g From 5g Use sorbet instead of ice cream to reduce the amount of fat Use yoghurt instead of cream to reduce the amount of fat

ingredients

160g raspberries, fresh or frozen
     80g (2 scoops) of raspberry sorbet
     Half a cup (50g) plain yogurt nonfat
     5 tablespoons (20g) cereal Fitness
     15g chopped pistachios

Dramatically increasing your
female metabolism.
If you begin using this somewhat unusual tip starting today you can literally expect to drop up to 3 dress sizes inside of a week, which I know may sound far-fetched to you like it did to all of these women that have done it using this tip, but I promise it’s not so just keep reading.

You’ll also see how this unusual tip allows you to strategically eat the foods you crave most, and still experience the slimmest, sexiest waistline of your life. Plus, you’ll also learn which common foods touted as “healthy” can make losing a single pound virtually impossible for women.

Now I totally get it if you think you’ve heard and tried it all when it comes to dieting and weight loss but I completely guarantee you’ve NEVER seen anything like this before and I promise you’re about to be absolutely amazed.

Listen, before we go any further let me assure you this has nothing to do with silly exercise machines, cardio,
restrictive or pre-packaged diets, or whatever weird berry pill the diet industry is talking about these days. This is
something completely different and you’re going to love it.

In the last 10 years, if you’ve taken any effective supplement by any of the world’s biggest brand names, chances are you’ve seen my work.

Now before you start thinking this tip has something to do with a supplement, let me stop you right there because it doesn’t.

I only mention this because I discovered this unique tip during the time I was consulting for the company that makes the number one selling weight loss supplement in the world for Women.
I was doing extensive research on female metabolism when
I stumbled upon something so shocking, and so ground-
breaking that I knew it could help make fat burning easier for
women forever…
Now listen closely and stay with me for what I’m about to share because this is the most important part of the presentation ok?
Science has now discovered that virtually everything to do with weight loss for both men and women is controlled by 1 master hormone.
This hormone that controls 100% of your body’s ability to burn fat is Leptin.

You may not know how leptin works, so let me quickly explain:

High levels of Leptin speed up your metabolism and signal your body to burn fat and low levels of Leptin slow down your metabolism and signal your body to store fat. Those are the basics, now get ready for some surprising facts regarding Women and Leptin.
Researchers recently discovered that women naturally have twice as much of the fat burning hormone Leptin in their body compared to men.
Women can be 3 times less responsive to Leptin’s signal to burn fat than men. This means even though women have a lot more leptin they just aren’t using its fat burning potential. This condition is known as “Leptin Resistance”. An obvious sign of Leptin resistance is the soft, squishy, cottage-cheese looking fat found in your problem areas. However, Leptin Resistance is just 1 of 2 unique problems that kills female fat loss.

The second unique problem women face with Leptin is that when dieting, your leptin levels can drop twice as much and twice as fast compared to when men diet. As talked about, when leptin drops your metabolism hits the brakes and slows right down. This is exactly why you experience frustrating weight loss plateaus on diets so much faster than men.

And have you ever suffered from that terrible rebound weight gain after you stop a diet?

Well that’s because your Leptin dropped significantly making your metabolism even slower than before you started the diet resulting in fat piling back on even when you’re eating next to nothing.

... because of the demands of child bearing, and child nurturing. Your body doesn’t know or care about your desires for a sexy waistline that looks hot in those skinny jeans.

All it knows is the unattractive body fat you’re carrying provides stored energy and warmth to ensure protection and survival of the next generation.

With this being the case...

Guess what happens with your Leptin issues following pregnancy!?

Well, they get a lot worse which is exactly why losing that baby weight can be painstakingly difficult as my sister Lisa knew all too well.
You see, your body is hardwired to fight a losing battle with leptin every single time you attempt to lose weight. And I’m sure you can now truly understand why this is totally not your fault.

Yet, this is where it gets real interesting- Recall the good news researchers discovered:

You naturally have twice as much Leptin as a man.

This, as odd as it sounds...

Means you have much more fat burning potential than men….It’s just almost completely UNTAPPED…..It’s Like your genetics has been playing a cruel trick on you!
Yet, what if I told you there is a solution to turn the tables on your genetics by reseting the way your body utilizes letpin to permanently turn your fat burning switch all the way on, and never let it drop again.

Can you imagine how much faster and easier you lose weight when you have your master fat burning hormone working in overdrive for you instead of against you?

The difference is like night and day!

Can you picture how much firmer and flatter your stomach becomes and how much tighter and sexier you look and feel?

The Perfect Kettlebell Swing

Why lift using a kettlebell? Exercises performed with kettlebells are a great way to shock your muscles into growth while improving power and explosiveness from the ground up. A survey of scientific literature (12 published peer reviewed articles) conducted by Bill Campell, PhD, CSCS found that kettlebells are both safe and effective in improving power and strength performance. Kettlebell exercises may also aid in injury rehabilitation since they allow for functional movements performed with resistance. For starters, try the kettlebell swing, a full body exercise designed to improve posture, build strength, and explosiveness. Think you've got the form down? Move on to the next exercises to see huge gains in your traditional lifts and athletic performance!

THE RIGHT WAY TO SWING IT

1. Get set: Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a 16kg kettlebell (a good starter weight for men) between your legs using a twohanded, overhand grip.

2. Swing it: Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up.

3. Bring it down: Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.
POWER BUILDING KETTLEBELL WORKOUT

Rest as needed between sets and exercises.

1. Kettlebell Deadlift
Sets: 3
Reps: 10
Start with the kettlebell on the floor in front of you. Stand with feet slightly wider than shoulder-width apart, with your toes slightly turned out. Squat down and pick up the kettlebell, then stand up and drive through your heels, keeping your chest up and back straight. Squeeze your butt at the top and return all the way back to the ground until the kettlebell lands at your feet.

2. Kettlebell Squat Thruster
Sets: 3
Reps: 10
Start with two kettlebells, one in each hand, in the rack position: that is, grip both firmly by the handles and pull fists to chin keeping elbows pointed straight down. The kettlebells will rest along on your outside forearm. Keeping your arms tucked in close to your body, squat down and explosively drive the kettlebells overhead as you stand. Bring back to the rack position and repeat.

3. Kettlebell One-Arm High Pull
Sets: 3
Reps: 10 each side
Stand with feet shoulder-width apart. Grab the kettlebell in front of you with your right hand and let it hang in front of your body, arm straight. Slightly bend your knees and use power from your legs and biceps to jerk the kettlebell rapidly up the middle of your body, leading with your elbow, until your hand is about eye level. Repeat.

4. Kettlebell One-Arm Clean
Sets: 3
Reps: 10 each side
Stand with feet shoulder-width apart. Grip the kettlebell handle loosely with your right hand. The handles should run parallel to your feet, not across your body, and your thumb should point forward. Drive up with your legs and hips as you pull the bell up the midline of your body into a standing position, keeping it close for better control. Keeping a loose grip on the handle throughout the movement, bring the kettlebell up to your shoulder and rotate your arm so the kettlebell turns from the inside to the outside of your body. Return to starting position.

A bra is something that we often take for granted, but finding the right bra can do wonders for both your appearance and self esteem. It may take time to find the right bra for you, but remember: you’re worth it. Here’s a guide to finding the right bra for you.

Using the Proper Fitting Technique

1 Hook the bra at your waist, then pull up only in the front. Lift the front up as high as it will go, without sliding over the front of your breasts.

This will make sure the back stays low, for proper support.
This will make sure you get lift in front, where you want it.

2 Lean forward and smooth all the soft tissue forward. Start from just behind your armpits, and push as much as you can into the cup.

Breast tissue is soft, and if your bra fits properly, should stay where you put it.
Grasp the front of the bra and jiggle slightly to settle everything into place.
3 Know how high on your chest your breasts should end up. With a properly fitted bra, the apex of your breasts should be approximately halfway between your elbow and your shoulder.

4 Don’t over tighten the closures or straps. Doing so can make the bra uncomfortable, and this can affect your mood and posture.

    Never tighten the straps so much that they put pressure on your shoulders. This will cause you to slouch forward.
    Never tighten the straps so they pull the bra up at the back. Keeping the back low is important for adequate support in front.
    When buying a bra, hook into the loops at the very end of the band. This gives you a way to tighten the bra as it stretches out over time.

Sore throat is an inflammation of the pharynx, which is the tube that extends from the back of the mouth to the esophagus. Some of the major causes of sore throat are viral infection, bacterial infection, fungal infection, pollution, smoking, acid reflux, dry air, excessive shouting, some kind of allergic reaction and so on. Symptoms of sore throat are much like those of a viral infection and is often accompanied by headache, stomachache, common cold and swollen glands in the neck.
One of the best ways to get relief from sore throat is to gargle with salt water. Salt works like an antiseptic and helps to draw water out of mucous membranes in the throat. This cuts phlegm and reduces inflammation and gives you instant relief. Take half teaspoon of salt in a glass of warm water and then use this water to gargle. Do not swallow the water as you need to spit the water out after gargling. If you do not like the salty taste, add a small amount of honey to the solution. You must gargle with saltwater at least four times a day to improve the condition of your throat.
Honey is also one of the easily available ingredients that can be used to treat sore throat. Honey has antibacterial properties, which can fasten up the healing process. At the same time honey works like a hypertonic osmotic, this means that it helps to draw water out of inflamed tissue and thus reducing the swelling and inflammation. Add one to two tablespoon of honey to one cup of hot water and drink it several times a day. You can also add honey to your favorite cup of herbal tea. Before going to bed eat one teaspoon of honey as it will give you soothing relief and help you to enjoy sound sleep

Many black spots or dark patches can be easily lightened or eliminated to restore a glowing facial complexion. Dark spots, patches and other marks on the face may be due to excess secretion of melanin on the skin. Some factors that can lead to this condition include over exposure to the sun, hormone imbalance, pregnancy, certain medications, vitamin deficiencies, lack of sleep and too much stress.

Spots and patches on the face can be embarrassing and even lead to low self-esteem. Luckily, there are many possible treatments, such as acid peels and laser surgeries. Simple, natural homemade remedies also may reduce the appearance of spots and other blemishes on your face.
A quick and easy solution can be found in your kitchen or your nearest grocery store — lemon juice. Lemons have vitamin C that can lighten dark spots on your face. It’s easy to apply.

    Put some fresh lemon juice on a cotton ball and rub it directly on the affected skin area.
    Allow it to dry and then wash it off with plain water.
    Continue applying this dark spot removal home remedy for at least two weeks to get the desired result.

If you have delicate or sensitive skin, you can dilute the lemon juice with plain water, rosewater, or honey. You can also use lime juice to get rid of black spots, applying it in the same manner as described above.

The liver provides priceless benefits to a human body, because it helps digest food, absorb nutrients and rid the body of toxins. That's why maintaining liver health is essential for preventing medical problems and keeping your body operating properly. Many herbs are available that aid liver detoxification and help cleanse the body of toxins

Boldo

Boldo is a shrubby evergreen that has long been used by the Chileans to help treat liver, bowel and gallbladder problems. The plant is considered one of the best natural remedies for liver detoxification and cleansing because of its ability to stimulate the production and secretion of bile, which speeds the digestive process and rids the body of intestinal gas and bloating. Boldo is available as an herbal supplement in tablet or capsule form. Its leaves can be used as an oral formula.

Artichoke

Artichoke, a member of the milk thistle family, has been used for hundreds of years as a liver treatment in Brazilian herbal medicine. The plant is known for supporting the liver, cleansing the blood, enhancing digestion and detoxifying the body. Both a common salad ingredient and healthy snack, artichokes can be found in most grocery stores and health food shops. Artichoke can also be taken as tablets or leaf infusions. The plant can also be used with milk thistle, which is also used for liver detoxification.

Dandelion Root

Unbeknown to many, dandelions are rich in nutrients and vitamins and have a host of medical benefits. Traditionally, the plant has been used for various illnesses such as eye problems, skin conditions, kidney disease and heartburn. Today, according to the University of Maryland Medical Center website, health care providers use dandelion root to promote liver detoxification and dandelion leaves to support kidney function. It's believed dandelions may also improve the immune system. Dandelion roots are available fresh or dried and can be taken in several forms, including liquid extracts, teas or capsules. The herb can be used alone or as an addition to other supplements.

The liver is a vital organ that is essential to human vitality and health. It helps to digest food, rid toxic substances and absorb vital nutrients that the body needs for survival. Some people are born with liver problems while others damage their liver by being exposed to harmful chemicals, alcoholism or the after effects of a virus. Early signs of liver problems should not be ignored and medical help should be sought to assure proper treatment.

Skin Changes

One of the earlier signs of possible liver problems include sudden skin changes. This could be a discoloring in the skin that holds a yellowish hue. This could also mean that the fingernails or the tips of the fingers could turn yellow. The reason for this is the liver is not releasing the toxins properly out of the body and bilirubin is beginning to accumulate under the skin.

Itchy or Oversensitive Skin

Early signs of liver problems may occur within the skin. This could mean an itchy skin area that progressively gets worse over time. Having skin that is sensitive to the touch or becomes inflamed easily after itching could also be a sign of liver problems. Keeping the skin moisturized will help alleviate any discomfort.

Urine and Stool Changes

Some people whose liver is not functioning properly may notice some changes when they go to the bathroom. This could be in their urine. In some cases, urine can become dark in color. Some people may associate this with dehydration but if they are drinking the proper amount of fluids, their urine should be mostly clear. Some patients with early liver problems report that changes in their stools that may be pale, bloody or tar colored.

Abdominal Changes

Changes in the abdominal area may provide early indication of liver trouble. This could start off as having a cramping or pain in the lower abdomen. It can quickly turn into a gassy sensation that accompanies pressure. As the liver problem gets worse, ascites can develop. This is a buildup of fluid within the abdominal wall. It can become so great that it can also apply pressure to the lungs making it difficult to breathe. A paracentesis may have to be preformed to remove the fluid from the abdomen.

Tiredness

If you experience changes, such as feelings of extreme weakness, tiredness or chronic fatigue, this could also be an early sign of a problem liver. The body is working harder at survival and one of the first responses is to get more rest. If weakness and overall tiredness occurs with other related symptoms, prompt medical attention is recommended.

Drinking baking soda, or bicarbonate powder, dissolved in water is a folk remedy that has been used for many generations to alleviate the symptoms of indigestion, heartburn, infections and arthritis, among other problems. Baking soda is an alkaline compound that reduces acidity in the body. The typical American diet is highly acidic, which allows many diseases and conditions to develop and flourish. Baking soda, taken in moderate amounts and at appropriate times, promotes healthy biochemistry

Acidic Diets

The typical American diet has changed greatly over the last century. In earlier eras, Americans consumed much more fresh vegetables, fruits, dairy products, while only eating moderate amounts of animal-based protein, which contributed to a healthy alkaline environment within the body. In recent decades, the American diet has become based on "fast foods," refined and processed prepared foods, carbohydrates, sugary drinks and excessive amounts of high-fat meats. Modern diets produce much more acidity within the body, which compromises immunity and causes a variety of symptoms.

Acidity Crisis

Human blood must be alkaline to effectively transport nutrients and waste products, and to exchange oxygen and carbon dioxide with other tissues. Specifically, the blood must measure close to 7.35 on the pH scale, which is a logarithmic measurement of hydrogen ions and acidity. An acidic diet puts the body into a crisis because it threatens to lower the pH measurement of the blood. According to "Biochemical, Physiological and Molecular Aspects of Human Nutrition," the body reacts by liberating calcium and magnesium from the skeleton and depositing it into the bloodstream and other tissues, which has an alkalizing affect. However, mineral loss weakens and disfigures bones and leads to osteoporosis, osteomalacia and arthritis. Excessive minerals in the bloodstream contribute to atherosclerosis, or hardened arteries. Further, acidity reduces immunity and promotes the growth and proliferation of pathogens, such as bacteria, viruses and parasites.

Benefits of Baking Soda

Drinking baking soda dissolved in water is a quick and affordable method of neutralizing the effects of an acidic diet or meal. Baking soda readily dissolves in water and is absorbed quickly in the intestines. It can be helpful for acid reflex, indigestion or an upset stomach. The carbonation that occurs when baking soda is mixed with water can promote burping, which can relieve excess gas and bloating. According to "Human Biochemistry and Disease," the alkalinity that occurs with drinking baking soda can dissolve the painful uric acid crystals of gout and relieve the inflammation of arthritis.

Recommendations

Baking soda dissolved in water is best taken between meals. If taken with food, it will reduce the effectiveness of the stomach's acid and compromise digestion. One or two teaspoons of baking soda in an eight ounce glass of purified water twice daily is a common recommendation for people wanting to increase the alkalinity of their body. Of course, dietary changes are helpful too, but the baking soda is often easier for people to start with. A complementary addition to the baking soda beverage is a wedge of lemon or lime, which are strongly alkalizing fruits that also add some flavor. Because baking soda does contain some impurities, some people prefer pure bicarbonate powder, which has the same alkalizing affect.

Rehabilitation after spinal surgery can be long and complicated by continued pain, weakness and sensory changes. In addition, most people with prolonged back pain before surgery have adapted abnormal postures and movement patterns, creating muscle imbalance and a loss of flexibility. The low-impact environment of aquatic physical therapy can start the road to recovery.

Benefits of Aquatic Therapy

Water exercise, or aquatic therapy, has been used to enhance traditional physical therapy programs since the early 1900s. Water has several properties that reduce strain and workload on joints and muscles.
Buoyancy reduces the effects of gravity on the body, eliminating up to 90 percent of your body weight in chest-deep water. The viscosity of water creates resistance to movement and can increase strength benefits compared to land-based activities.
Hydrostatic pressure has been shown to decrease swelling in extremity joints. Most aquatic physical therapy pools are heated and have the added benefit of muscle relaxation and decreased joint spasticity.

Effectiveness of Aquatic Environment

A 2010 study published in the "Archives of Physical Medicine and Rehabilitation" compared the effects of backward walking exercises in an aquatic environment to traditional land-based progressive resistive exercises on lower back muscle strength in patients after a lumbar diskectomy. The results showed improvement in both study groups, indicating that the aquatic environment is just as effective as land-based activities for increasing spinal msucle strength.

Postoperative Program

Aquatic therapy is a good addition to land-based physical therapy, but is only one component of your recuperation. As you progress through your therapy program, you will gradually be introduced to land-based activities as well.
Your physical therapist may initiate ai chi -- an aquatic form of tai chi -- activities in the pool to assist you with body awareness and pain control. Some facilities have an underwater treadmill to help you work on proper walking form, strengthening and posture with less stress and pressure on your spine.

Other Considerations

You should avoid the aquatic environment if you have an open incision, active infection, seizures, bowel incontinence or bladder incontinence. If you're on home oxygen or have heart problems, you may be unable to tolerate aquatic physical therapy.
If you are obese or have multiple sclerosis, you may not be able to tolerate water temperatures greater than 90 degrees Fahrenheit. Some facilities may have times throughout the day with lower water temperatures to accommodate people with special needs.

Trimming the waistline involves overall general exercise as well as focusing on exercises that work the entire abdominal core muscles, including the rectus abdominis, internal and external obliques, and the transversus abdominis. Focusing on these muscles offers extensive and fast results when it comes to slimming. The internal and external obliques help hold the abdominals in, toward the center of the abdomen, according to the Voice and Speech Source

Dumbbell Side Dips

One of the most effective ways to tone the area between the waist and hip is to perform side dips. You can do this with or without weights, though you'll gain extra benefits by using a moderate-weight dumbbell, 8 to 10 pounds, in each hand.

Stand straight, feet about hip distance apart, hands with dumbbells hanging down at your sides, according to the website Fitness Training at Home. Keeping the shoulders facing forward, lean to one side, allowing the weight of the dumbbell to dip toward the knee. The other weight can rest gently against the side. Pulling in the abdominals, come back up to an upright position and then repeat the exercise on the other side of the body. Repeat this exercise 10 times to each side.

Oblique Crunches

The oblique crunch is one of the most effective oblique training exercises, according to Body Building's website. Lie on your right side with the floor legs bent at about a 90 degree angle to the body. Your left knee should be on top of the right knee, both legs lined up. Place the right hand on the left hip. Place the left hand on the side of the head, but don't pull on the head or neck during this exercise. Lift the body upward, like you're trying to touch your left armpit to your left hip. Hold the contraction for a moment and then lower. Repeat on the other side. Try to do 10 to 15 of these on each side.

Broom Rotations

This exercise doesn't require any exercise machine equipment, but when performed in sets of 50 several times a day can offer impressive results, according to Six Pack Now. Hold the stick or broom vertically in front of you. Keeping the hips and lower torso facing forward and sucking the abs inward, twist the upper torso from side to side, keeping the head facing forward also.

Ab Crunches on a Ball

Abdominal crunches on a ball provide extra focus on the upper and lower abs, offering more effective waist trimming results, says researchers at the Department of Kinesiology at Occidental College in Los Angeles, according to Mary Jo Cameron, writing for Gaiam Life.

Sit on an exercise ball and slide down until lower back, back and shoulders are on the ball, feet shoulder width apart on the floor. Your upper torso may be leaning slightly backward along the curve of the ball. Place hands behind the head. Exhale and then slowly lift shoulders off the ball until you feel the contraction in your abs. Hold for several seconds and then lower. Repeat the exercise 10 times, suggests Gaiam Life.

Carrying too much fat slows you down and increases your risk of heart disease and diabetes. MayoClinic.com recommends a weight loss goal of 1 to 2 pounds a week, which means in 30 days you can lose 4 to 8 pounds. Losing leg fat in 30 days requires a plan of healthy eating, cardiovascular workouts and leg toning exercises

Step 1

Eat a healthy, low-calorie diet. Eating more calories than your body need leads to fat gain. Cut your calories by eliminating sugary and fatty foods from your diet. Measure your portion sizes to avoid overeating. The 2010 Dietary Guidelines for Americans suggest eating fresh, healthy foods such as fruits and vegetables, whole grains and lean proteins such as poultry.

Step 2

Perform 30 to 60 minutes of cardiovascular exercise five days a week during the course of 30 days. Cardiovascular exercise burns fat speeding up the weight loss process over dieting alone. Consider doing exercises that also target the legs such as rollerblading, running, hiking and bicycling.

Step 3

Do squats two to three days a week over the month. The American Council on Exercise reports that squats along with lunges are the best exercises for thighs. Start by standing with your legs a little wider than hip-width. Bend your knees, shifting your weight back as if you're going to sit down. Don't allow your knees to extend over the toes. Straighten your legs to return to the start position. Add resistance by holding dumbbells or a barbell.

Step 4

Perform lunges two to three days a week for 30 days. Stand with your legs hip-width apart. Step forward with your right leg, bending the knee as shift your weight forward. Keep your right knee over the ankle. Push back with the right foot to return to the start position. If you have bad knees, step backward instead of forward into the lunge. Add resistance by holding a dumbbell in each hand. Perform the lunge to the side to target the adductors and abductors -- inner and outer thighs.

Step 5

Take the stairs instead of the elevator or escalator during the next 30 days. Using the stairs burns fat and tones the legs. It can also cut your risk of premature death by 15 percent, according to WorldHealth.net.

Rapid weight gain in the abdominal area may be a symptom of more serious underlying health concerns. The causes of rapid weight gain in the abdominal region have been linked to factors such as stress, cortisol, over-eating and an increasingly sedentary lifestyle among individuals. This includes the fat inside (visceral) and outside (subcutaneous) the abdominal wall. Abdominal fat has been linked to metabolic disturbances, increased risk for heart disease and type 2 diabetes. Understanding causes of rapid weight gain can serve to control or perhaps reverse its progression.

Stress

Probably the most significant modern day factor contributing to abdominal weight gain is stress. According to the Mayo Clinic, stress causes our body to produce significant amounts of cortisol that serves as an internal fight-or-flight response mechanism. When this cortisol stays in the bloodstream longer than necessary due to prolonged stress, it can become toxic. An article on abdominal fat from Harvard Medical School says that increased cortisol levels promote the accumulation of body fat. Longer work weeks, inconsistent sleep patterns, social obligations, driving and other common stressful activities can all contribute to an ongoing production of cortisol that, if left unchecked, has a tremendously negative impact on weight gain.

Over Eating

Another cause of rapid abdominal weight gain is due to over-indulgence at meal time. Americans are eating more than ever these days and thanks to fast food, shady marketing and irresistibly tasty treats, knowing when to put down that bag of chips is becoming a decision most would rather not acknowledge. According to the National Federation of Personal Trainers Sports Nutrition Manual, eating excess calories at one sitting or constant snacking can cause insulin to spike hard and as a result, dump any unused calories back into your bloodstream that will eventually get stored as fat. Since the abdominal area is nature's storage tank, most excess calories get stored there leading to rapid weight gain and an unhealthy accumulation of fat inside and outside the abdominal cavity.

Inactivity

The American Council on Exercise reports that a sedentary lifestyle is one of the biggest factors in rapid fat accumulation for men and women. Inactivity and the ingesting of surplus calories for days at a time act as a double weight gain whammy. Without enough physical activity, the extra calories people consume have nowhere else to go but into storage and for most, as mentioned before, that storage area is the abdominal region. Compound the previous factors having to do with added stress and rapid abdominal weight gain is almost inevitable. Eating right, exercising regularly and finding quiet time to relax and re-energize is the best way to prevent unhealthy weight gain and keep your waistline thin and trim.

Fat under the belly button can be uncomfortable and unsightly. This area is often a trouble spot and can be difficult to address. By combining regular cardiovascular exercise with a healthy diet and specific exercises to target the problem area, you can reduce overall body weight and the fat under your belly button. Perform two to three sets of 10 to 20 repetitions of each lower-belly exercise on three nonconsecutive days a week

Ab Pullins

The exercise works the muscles below your belly button and the upper abs and obliques. Begin in a pushup position with your shins resting on a large exercise ball. Your hands should be shoulder-width apart with legs together. Keeping your back straight and your abdominal muscles tight, pull your knees toward your chest, allowing the ball to roll forward down your shins. Squeeze your belly muscles at the end of the movement, then carefully roll the ball back to the starting position by straightening your legs.

Incline Leg Raise

This isolates the lower-belly muscles. Beginners should start with a bench that is only slightly inclined. Lie on an incline bench with your feet toward the bottom and grasp the bars or handles. Raise your legs to horizontal, then lift your pelvis, rolling your spine up as if to bring your knees to your head. You should feel your lower belly working as you lift your pelvis. Pause at the top of the movement, then slowly lower back to the starting position.

Double Toe Tap

The double toe tap effectively targets the fat under your belly button, working mainly the transverse abdominis muscle. Lie face up on the floor with your knees bent and your arms extended along your sides. Lift your legs so your hips are bent to 90 degrees and your shins are parallel with the floor. Contract your abdominal muscles and press your lower back into the floor. Keeping your knees bent, slowly lower both feet to tap your toes to the floor. Use your lower-belly muscles to lift your legs back to the starting position.

Straight Leg Reverse Crunch

This is a challenging exercise that you will feel in the muscles under your belly button. Lie face up on the floor with your legs extended and arms straight along your sides. Contract your abdominal muscles and, keeping them as straight as possible, lift your legs so the soles of your feet point toward the ceiling. Pull your belly button into your spine, then carefully lift your pelvis off the floor while keeping your mid and upper back in place. The movement of this exercise is minimal. Squeeze your lower abdomen at the top of the movement, then carefully lower back to the floor.

instead of merely decorating your water glass with a lemon slice, squeeze that lemon into your water. Many physical ailments can be remedied using natural vitamins, minerals and whole foods. Lemon water is one such natural remedy that has engendered positive results. It should be noted that packaged and pasteurized lemon juice will not aid in health. The lemons must be fresh--the heavier the better when choosing them at the grocery store. At about 50 cents each, lemons are an affordable health remedy worth trying. Known for their fresh, clean taste and antiseptic qualities, lemons just may be the natural answer to some of your health concerns.

Cleanse Your System

Jethro Kloss details the value of lemons in his book, "Back to Eden." He describes how lemons prevent sepsis, or bacteria buildup, in the body. They are also anti-scorbutic, a term referring to their ability to prevent disease and to help purify the body of impurities. In her book, "You Are What You Eat," Dr. Gillian McKeith states, "A warm cup of water first thing in the morning (and even better with a squeeze of lemon) goes right through the bowels and cleans mucus out from the day before. Drink another cup in the evening too."

Aid Digestion

Lemons can also relieve symptoms of indigestion, such as heartburn, bloating, gas and cramping. Drinking lemon water regularly will aid in the cleansing of the bowels, which helps eliminate constipation and diarrhea. A teaspoon of lemon juice in half a glass of water helps relieve heartburn. The juice of three to four lemons can also help ease the pain and decrease the flow of excessive menstruation, according to Ann Heustad in her article, "The Amazing Health Benefits of Drinking Lemon Water." It is best to mix the lemon juice in cool or warm water. Avoid extreme temperatures of water, "as they damage gastric stomach lining," Dr. McKeith suggests.

Stimulate the Liver

According to Kloss, lemon water dissolves uric acid and other poisons in the liver, liquefies bile and helps relieve malaria cases. Lemons are high in potassium and are extremely effective in treating biliousness, a symptom of liver disorder, which causes constipation, headaches, vomiting of bile and loss of appetite. People with liver complaints should drink the juice of one lemon in warm water one hour before breakfast each morning, according to Kloss.

For many people a fovourite way of spending their free time is lying on the beach, fishing, knitting, watching TV or reading. Others quickly get bored with such passive entertainment and prefer more active ways of spending their leisure hours. They go in for swimming, skiing, cycling or jogging.

It's generally known that people who do physical exercises keep fit and healthy. Sports and games can be of great value to people who work with their brains; to people who lead a sedentary lifestyle. Moreover taking up a sport has also many psychological benefits. Firstly, it relieves the stresses of everyday life and secondly, it helps individuals identify with a group and replace their loneliness with the security of belonging.

Besides, practising a sport is very useful for character-training. It helps young people to gain such virtues as discipline, perserverance and courage. But sport is not only a popular pastime and contest of human abilities but also a school of life. It's an excellent lesson of winning and losing and is what life is. We lose and win. If you can easily accept your losses, analyse their causes and go on working, next time there is a chance for you to be a winner.

Certainly people in Poland practise sport not too often. They tend to be plump and prefer passive participation in sports activities by watching sport on TV. The favourite Polish sport is football. We can also see football matches on stadiums but unfortunately it has become dangerous because of football-hooligans, who go out to fight in the streets with other fans as a pleasure.

Not all types of sports, however, are healthy and safe. Some of them can even be deadly dangerous and extremely risky, hence they are often called extreme sports.

The list of dangerous sports is quite long. They include boxing, motor racing, ice diving, bungee jumping and many others. Extreme sports can be very addictive. Once people have tried them, they never want to stop. They are like a drug for the brave: dangerous but pleasant and exciting.

Summing up, people all over the world are fond of sports and games. Sport makes people healthy, keeps them fit, more organized and better disciplined. Moreover, it unites people of different classes and nationalities.

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