Quick 8 Minute Abs Workout for Women

1. Diagonal Plank
A. Start in a plank position, then walk your legs apart until they are a bit wider than your hips. Make sure your hips are lifted, and your body forms a straight line from your shoulders to your heels.

B. Keeping torso stable, lift your right arm up and slightly out on the diagonal. Hold this position for two seconds, then return to elbow plank. Repeat with the left arm. This completes one rep. Do two 12-15 reps on each side.

2. V-Crunch
A. Lie down flat on the floor with your legs straight and your arms at your sides. Lower back pressed to the ground.

B. In one motion, quickly lift your torso into an upright position as you pull your knees to your chest. Pause for 1-2 seconds, then slowly lower your body back to the starting position. That’s one rep. Do as many as you can within the 20-second mark.

3. Down-Dog Split-Knee Up
A. Begin in downward facing dog, then raise your right leg to move into down-dog split. Bend your right knee and pull it toward your forehead.

Down-Dog Knee up 2

B. Straighten the leg back, and repeat the movement for 10-seconds. Switch legs and repeat.

4. Side V-Crunch

A. Lie on your right side, with your left hand behind your head and right hand on the floor.

Side V-crunch position 2

B. Pressing down into your right hand, raise your straight legs off the floor and bring your torso toward your legs. Pause for 1-2 seconds, then slowly lower yourself back down with control. That's one rep. That’s one rep. Do as many as you can within the 10-second mark. Then switch sides and repeat on the other side.


5. Crunch Chop
A. Lie face-up flat on your back, holding a small dumbbell ( 2-5 lbs ). Extend your arms above your head, and clasp your hands as you raise your legs toward the ceiling.

Crunch chop position 2

B. Lift your head and shoulders, open the legs and chop your hands through your legs. Pause for 1-2 seconds, then return to the starting position. Do as many as you can within the 20-second mark.

6. Mountain Climbers

A. Being in a plank position with your arms completely straight and directly under your shoulders. Your body should form a straight line from your shoulders to your ankles.

Mountain climbers position 2

B. Keeping your abs engaged, pick up your right foot and slowly bring your right knee toward your chest. Return to start. Repeat with your left side. Continue alternating sides for 20 seconds.

7. Side Plank Toe Touch

A. Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line.

Side plank toe touch position 2

B. Tighten your abs and extend right leg in front of hip (keep knee as straight as possible, bending to modify if needed) and touch toes with left hand. Do as many as you can without breaking your form within the 10-seconds. Switch sides and repeat.

8. Scissors

A. Lie flat on your back. Extend your arms so they're against the sides of your body with your palms face down and pressing into the floor. Raise your upper body off the floor so your shoulder blades hover.

Scissors exercise position 2

B. Lift your right leg off the floor, and bring your left leg to 90 degrees, gently holding the left shin. Keep your upper body lifted as you switch or scissor your legs to complete one rep. Continue alternating for 10-20 seconds.



There you have it!

A quick and simple 8 minute abs workout to both strengthen the core and tone your abs. You don’t need an expensive abs machine to get an effective abs workout. Your body weight alone is all you need.

And don’t forget to add these belly fat burning foods to your diet. And do cardio regularly to reduce your belly fat.

source:http://fitwirr.com/fitness/-8-minute-abs-workout

57 Tummy Tightening Foods [INFOGRAPHIC]

Finding foods that are high in nutrients while simultaneously filling and satisfying can be super difficult. Check out these 57 flat belly foods that not only help you lose weight,


but also provide you with the vitamins and nutrients to become a stronger, healthier woman and mom.

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  source:http://womanista.com/wellness/2016/08/14/57-tummy-tightening-foods-infographic-/

                                   

11 “One-Spoonful” Hacks to Lose Weight

If you’re looking to lose weight fast, don’t turn to diet pills or dangerous drugs. These one spoonful hacks will help curb your appetite and provide your body with nutrients and healthy substances it needs to get back on track and shed the pounds.

Use these one spoonful hacks to lose weight and keep it off for good…

1. A Spoonful of Apple Cider Vinegar for Blood Sugar Support

apple cider vinegar for weight lossApple cider vinegar has a number of uses around the home as well as externally and internally for the body. When you add a teaspoonful to a 12 ounce glass of water you’ll be adding in nutrients that you just wouldn’t get from water alone, and hydrate yourself at the same time. You’ll also be helping to keep your blood sugar levels stable.

The best apple cider vinegar is organic and unpasteurized, and contains “mother of vinegar”. One brand that is highly recommended and easily found locally or online is Braggs.

Why It Works: Monitoring your blood sugar, or at least keeping it in mind when you’re crafting and timing your meals, is a good way to avoid spikes that can lead to weight gain. Research into how ACV helps your blood sugar is very promising, and worth making it a part of your daily weight loss routine.


2. A Spoonful of Raw Organic Honey for Digestive Enzymes

There are enzymes and antioxidants in unprocessed honey that are beneficial to the body, but sadly aren’t found in the majority of honey found nationwide. The amount of enzymes in honey that hasn’t been processed is amazing, thousands of different enzymes designed to help the digestive system.

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raw honey

Processed honey, the most commonly found honey, has these enzymes stripped away, and therefore doesn’t provide the same benefit. Be sure the container lists both organic and raw on the label. Although there’s no such thing as organic bees, the fields surrounding the honey production facility will be certified organic.



Why It Works: Keeping your digestive system happy is a major component for losing weight. The digestive enzymes and antioxidants in raw organic honey support the digestive system and the body as a whole, helping you slim down without exerting much effort.

3. A Spoonful of Coconut Oil to Suppress Your Appetite

Coconut oil has several benefits, and when you’re looking to lose weight the most important of these is its ability to help with weight loss. When comparing oils it’s easy to see that coconut oil has more saturated fat than some of the most commonly used oils, but it also contains healthy fats, and the saturated fat it contains is not the same sort of saturated fat found in a cheeseburger.

You can use it in your cooking, or you can take a spoonful directly if you’re looking to hold yourself over between meals. It has a delicious buttery flavor that will make you feel like you’re not even on a weight loss program.

Why It Works: Coconut oil is rich in fatty acids that not only help you feel full when you eat it, but go to work increasing your metabolism so that you’ll naturally burn fat.

4. A Spoonful of Ginger to Aid in Fat Loss

Ginger is a spice that will help you get rid of fat specifically, not just overall body weight. This is important when trying to hack your weight loss because you want to make sure that it’s fat you’re losing and not simply water weight or muscle mass.

You don’t have to stuff a spoonful of ginger powder or minced ginger in your mouth to get the benefit. Add a teaspoon or a tablespoon to a dish that you’re making and you’ll get the positive effects it entails. It can help spice up a soup or chili, and can even give a smoothie a punch.

Why It Works: Ginger works on the body in two ways, it helps to improve your digestion, which alone will help you lose weight if you’ve struggled with a sluggish digestion. It also acts as a metabolism booster, which means you’ll be burning more calories per hour than before, leading to effortless weight loss.

5. A Spoonful of Thyme for Antioxidants and Vitamins

thyme weight loss hackIf it doesn’t taste good, the chances of you taking a spoonful of anything are rather low. In this case, thyme is a seasoning that you can use in your cooking or make into a tea for added weight loss benefits.

Thyme will add plenty of flavor to chicken breast, as well as lean turkey breast. Sprucing up these lean proteins is important, because they’ll help you lose weight as well, and when you combine them with a tasty herb you’ll find it pleasurable eat them, rather than a chore.

Why It Works: Thyme isn’t just a tasty herb, it’s loaded with antioxidants, vitamins, and minerals that will help keep the cells of the body protected and able to cope with the stress that comes with losing weight. It’s also a diuretic, which can help release store up water weight and toxins.

6. A Spoonful of Turmeric for Antioxidants

spoonful of turmericTurmeric is a spice that is often used in Indian cuisine, but hasn’t gotten much traction in other types of food. It’s easily recognizable by its bright orange-yellow color, and adds its distinct flavor to a meal. It also adds plenty of antioxidants and helps you burn fat.

You can use it as part of your cooking, make it into a tea by adding hot water and stirring until it’s dissolved. But perhaps the easiest way to eat more turmeric is to add it to lean meats, from lean beef to chicken breast. It has the ability not only to give the dish an amazing color, but also a delicious flavor that plays nice with other spices.

Why It Works: Turmeric is one of the lesser-known spices that is effective for weight loss. It acts as an anti-inflammatory, so it will help you ache less and give you more get-up-and-go that results in quick weight loss when combined with a healthy diet.

7. A Spoonful of Flaxseed for Omega-3s

Flax will not only help keep you satiated until your next meal, it contains antioxidants and fiber that make it more likely that your weight loss strategy will pay dividends.

Adding ground flax to your diet is as easy as using a spoon. It sprinkles over the top of a salad, and can quickly be added to a soup or smoothie to boost its nutrition without changing the taste much.

Why It Works: Getting enough of both types of omega-3s is important if you want your body to be able to do its job the way it is designed to. Many times weight gain occurs from a nutrient deficiency, so making up for that shortage is priority one. You’ll be surprised at what a difference it makes when you start getting all of what you need.

8. A Spoonful of Cinnamon for Essential Minerals and Fiber

Cinnamon is not just a tasty spice that makes desserts taste nice, it’s a tool you can use as part of a comprehensive approach to weight loss. When used at the right time, and in the right way, cinnamon can be a powerful ally that will spur on results.

cinnamon

One popular mix for weight loss is cinnamon and honey. Take a spoonful of each and mix them together in hot water to form a sort of tea. You can drink this anytime of day to help with your weight loss strategy.

Why It Works: Cinnamon contains minerals that your body needs each day, and is a surprising source of fiber. By helping you meet your fiber requirement for the day, a spoonful of cinnamon will help you maintain a healthy weight, or get you to one if you’re not there yet.

9. A Spoonful of Lemon Juice to Support the Immune System

Lemons are often used for their astringent properties in cleaning products, and the same cleaning power can go to work to help your body lose weight, and help you feel good along the way.

Add a spoonful of lemon juice to a glass of hot water first thing in the morning and you’ll be helping your digestion and starting your day off with a blast of Vitamin C. Add lemon to your water throughout the day and you’ll be helping to alkalinize the body which helps with weight loss.

Why It Works: Having a properly functioning immune system is key to losing weight. Not only will you be less likely to come down with a cold that can put your exercising on ice, but Vitamin C can help turn your body into a fat-burning device rather than a fat-storing one

.

10. A Spoonful of Dark Cacao Powder for Antioxidants

dark cacao powderYou’ve probably heard of the beneficial effects of dark chocolate, that it’s loaded with antioxidants and doesn’t have the added sugar that’s in milk chocolate. One of the most accessible ways to enjoy dark chocolate is with dark cacao powder.

Add a spoonful of dark chocolate powder into a smoothie and you’ll not only be adding in the key chocolate flavor that will curb cravings, you’ll be boosting your antioxidants for better health and easier pound shedding.

Why It Works: The polyphenols in cacao powder are what makes this work. They have a positive impact on your digestion which leads to a better functioning body, less stored body waste, and a lighter you.

11. A Spoonful of Mashed Avocado for Healthy Fats

When in doubt of what to eat and wondering how to lose weight fast, grab an avocado. There’s really no time of day that isn’t suited for the soft and refreshing taste of avocado, and you can add it to a breakfast smoothie, use it as a snack between meals, on salads, or as a garnish at dinner.

Mashing it up makes it even easier to digest, and a spoonful will give you a jump on the amount of fiber you’ll need to consume each day in order to facilitate weight loss. Always be sure that you’re getting enough fiber, a minimum of 25 grams and up to 35 grams if you can manage it. Start slowly to increase your fiber and you’ll see results via the weight you lose.

Why It Works: Avocados are full of healthy fats which will actually help you to burn fat rather than gain it. They’re also a great source of potassium, an important mineral when trying to lose weight.

source:http://bembu.com/hacks-to-lose-weight

Here’s How To Lose Up To 18 Pounds In Just 2 Weeks! 14 Day Challenge!

Here’s How To Lose Up To 18 Pounds In Just 2 Weeks! 14 Day Challenge!

You’ve probably tried different methods, including extreme diets, diuretics, pills, laxatives, or severe workout routines that eventually wear out and hurt your body.

A few of you may even have considered surgery as a last hope in order to get the body you preferred, however you need to understand that there is a natural approach that can help you get the body from your dreams, without any negative effects.

Here is an article that will show you a homemade solution that will help you lose as much as 18 pounds in less than two weeks.

This solution is completely natural and really easy to prepare. The very best thing about it is that it likewise cleanses your body and gives it with essential nutrients, needed for the overall health.

Let us remind you– this homemade mix will give you with the chance to lose up to 18 pounds in only two weeks.
Take this treatment on an empty stomach, a minimum of 45 minutes before breakfast. Repeat the same thing for a period of 2 weeks.

Day # 1– take one lemon, squeeze the juice out of it and add it to one cup of distilled water. Drink this solution.

Day # 2– combine two cups of pure water with lemon juice made from two lemons, and add one 4th teaspoon of raw and organic honey to the solution and drink it.

Day # 3– take three lemons, squeeze the juice from them and combine it with three cups of pure water. Add one fourth teaspoon of honey to it and drink.

Day # 4– take the juice out of four lemons and mix it with 4 cups of distilled water. Add ¼ teaspoon of honey to it and drink.

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Day # 5– combine five cups of distilled water with lemon juice obtained from 5 lemons, including ¼ teaspoon of honey.

Day # 6– take 6 lemons, squeeze the juice from them, and add it into 6 cups of plain water. Add ¼ teaspoon of honey to the mix and drink it.

Day # 7– on the seventh day, this drink should be consumed during the whole day, not just in the early morning on an empty stomach. Squeeze the juice out of 3 lemons then add it to 10 cups of distilled water, adding a tablespoon of honey

Day # 8– combine the juice from 6 lemons with 6 cups of distilled water, including half a teaspoon of honey, and drink this mix in the morning on an empty stomach.

Day # 9– take 5 cups of distilled water, and add the juice of 5 lemons into it. In the end, add half a teaspoon of honey.

Day # 10– combine four cups of plain water with the juice of 4 lemons, including half a teaspoon of honey to the solution.

Day # 11– take 3 lemons, squeeze the juice from them, and mix it with 3 cups of distilled water, adding half a teaspoon of honey.

Day # 12– take the juice from 2 lemons and mix it with 2 cups of distilled water. In the end, add half a teaspoon of honey to the mix.

Day # 13– combine a cup of distilled water with the juice of 1 lemon, adding half a teaspoon of honey to it.

Day # 14– on the last day, you should consume this mix during the whole day. Combine 3 cups of distilled water with lemon juice gotten by squeezing 3 lemons, mixed with 1 tablespoon of honey, and consume this mix.

It is recommended that you consume this mix all at once, but if you are not able to do so, drink as much as you can in the morning, leaving the rest for later. One hour prior to having your next meal, finish your mix.

As we already discussed, this homemade remedy is not just fantastic for losing the additional pounds, however it is also extremely effective when it comes to cleansing the body. Nonetheless, if you experience some gastrointestinal issue, we advise you to not consume this treatment.

source:http://alternativearea.com/2017/03/26/heres-lose-18-pounds-just-2-weeks-14-day-challenge/

Incredibly Delicious Low Carb Cream Cheese Fudge – Best Weight Loss Program

This is one of my favorite low carb treats. I don’t like super sweet sweets and the cream cheese gives this just the right little bit of tang yet it’s sweet enough for me.

You can add more sweetener to this also. I use about 1/2 cup because it’s enough for me. But taste it as you go and add more if you like it sweeter. Also you can add nuts if you like.



Low Carb Cream Cheese Fudge

Ingredients:

1 Stick Butter ( I use salted )
2 oz. Bakers Unsweetened Chocolate
1 Tablespoon Vanilla
1 8 oz. package Cream Cheese, softened
1/2 Cup Stevia  or any sweetener or your choice to taste

Instructions:

Place butter and chocolate in a small pan and melt oven low heat. When chocolate and butter is just melted add vanilla and sweetener and blend together.
Place cream cheese in a medium bowl and pour chocolate mixture over it.
With a hand mixer mix about 2 minutes.
Pour into a greased  pan. I use a 6 x 8 pan and I freeze it and cut into squares.

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Note: I keep fudge  stored in the freezer . Out of site, out of mind. too
This makes a great frosting for mim’s or low carb  cookies ect.
makes 24 pieces at  0.3 carbs per piece.
Share this incredibly delicious recipe with your friends!

source:http://dailyhealthmind.com/2017/04/11/incredibly-delicious-low-carb-cream-cheese-fudge-best-weight-loss-program/


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Lose 33 pounds in 15 Days With Cardiac Diet for Weight Loss

Cardiac diet plan can help you lose up to 2-7 pounds in 5 days or 22-33 pounds in 15 days.

Foods in this diet plan are rich in vitamins and minerals, so the founders claim that you won’t have a feeling of weakness or exhaustion.

Which is very unlikely.

At first it may seem similar to citrus diet, but it’s not.



Although very similar, these two diets differ in some details so it’s important to treat them separately.

If your goal is to lose just a few pounds then repeat this 5 day meal plan cycle up to 3 times, for a maximum of 15 consecutive days.

On the other hand, if your goal is to lose more than 7 pounds then between every 3 cycles have 15 days of break.

In other words, 15 days diet, 15 days rest, then repeat.

Cardiac or medical diet is term for a heart healthy diet. It was given due to the fact that similar diet plans are applied to patients with heart problems, who need to lose weight before surgery without losing their strength.

Please note, this is an unofficial diet. If you have heart problems, please see a cardiologist!

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Why this diet works

This diet is considered to be very restrictive since it’s low in calories, which is in the short run effective for rapid weight loss.

The negative side is that if you don’t stick with healthy eating habits afterwards, the weight will come back. This is also knows as yo-yo effect.

Cardiac diet meal plans are based on eating lots of nutrient-rich foods such as whole grains, fruits and veggies, fish and lean poultry. While trans fats, saturated fats, sugar and excess sodium should be avoided.

Here is an example of a 5 day meal plan:

DAY 1

Breakfast

1 orange
4 crackers
1 cup of coffee or tea (without sugar)
Lunch

1 orange
1 boiled egg
1/2 cups of yogurt
Dinner

2 tomatoes
2 boiled eggs
1 cucumber or 1/2 of lettuce salad

DAY 2
Breakfast

1 orange
4 crackers
1 cup of coffee or sugar-free tea
Lunch

1 orange
1 boiled egg
1/2 cup of yogurt
Dinner

1 Burger (125 g of minced meat)
1 orange
1 tomato
4 crackers
1 cup of coffee or sugar-free tea

DAY 3

Breakfast

1 orange
4 crackers
1 cup of coffee or sugar-free tea
Lunch

1 orange
1 boiled egg
1/2 cup of yogurt
1 lettuce salad or 2 cucumbers
any sugar-free drink (avoid soda and diet cokes)
Dinner

1 burger (125 g of minced beef meat)
1 orange
4 crackers
1 cup of coffee or sugar-free tea

DAY 4

Breakfast

1 orange
4 crackers
1 cup of coffee or sugar-free tea
Lunch

125 g of non-fat cheese
1 tomato
4 crackers
Dinner

1 burger (125 g of minced beef meat)
4 crackers
2 tomatoes
1 apple

DAY 5
Breakfast

1 orange
4 crackers
1 cup of coffee or sugar-free tea
Lunch

200 g of fish or chicken
4 crackers
1 tomato
Dinner

500 g of cooked vegetables
1 boiled egg
1 tomato

Additional notes
Meat and cooked vegetables can be lightly seasoned with whichever herb or spice you like
Meat should be baked on teflon pan to reduce the need for additional fat
You can replace fresh tomatoes with cooked ones
Never skip meals
Hydrate your body by drinking a lot of water- strive for 2-3 liters per day.
The listed foods should be consumed in the specified quantities and order

source:https://fitmozine.com/how-to-lose-weight-cardiac-diet/

DRINK 2 CUPS A DAY FOR 14 DAYS AND HAVE A FLAT STOMACH!

Having extra weight is a problem which many of us are facing and try to find a solution for it without much success. While searching for options and possible solution for extra weight, I stumbled upon this weight loss recipe that claims to shrink waistline in just 14 days. The weight loss drink recipe has the ingredients which are easily available so it is not a problem to make it and drink it for two weeks.

The recipe has grapefruit, apple cider vinegar and honey which all have proven properties to help lose body fat. By eating good healthy clean food, doing some workout and drinking this weight loss drink is the best option to shed extra pounds on fat around your waist.



The weight loss drink recipe share here might be the best solution to shrink your waistline and lose some weight in 14 days.

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Ingredients:

You need the following ingredients for this weight loss drink:

1 tablespoon of honey
1 cup grapefruit juice
2 teaspoons of apple cider vinegar

If you do not have grapefruit juice, then peel one grapefruit and cut it in small pieces. Put the grapefruit juice/grapefruit pieces in a blender, add the apple cider vinegar and honey. Start the blender and let all the ingredients blend for few minutes. Your weight loss drink is ready.

Drink this drink it every day in the morning and evening before meal. You will see the results in 14 days. After 14 days take a 7-days break. If you are not happy with the results then drink two cups of this drink for other two weeks for better results.

If you do not find grapefruit, then you can replace it with other citrus fruit. However, do not use lemon and use oranges instead. For better results you should try to prepare the drink fresh each time you consume it.

Please always consult with your health care provider when you are considering starting a weight loss diet or exercise program to ensure it is suitable for your general health and fitness conditions. It is time to do some workout for weight loss.

source:http://www.thetruecare.com/drink-2-cups-day-14-days-flat-stomach-3645/