HOW TO GET NICE SHOULDERS STEP 1: STRETCH YOUR CHEST MUSCLES:-
Tight chest muscles can come from sitting a desk for several hours with your hands on a keyboard, from riding a bike in the aero position, and from swimming. Once tight, and especially in the presence of weak external rotators, these muscles pull your forward into a slouch.
To stretch tight chest muscles, try a doorframe stretch, in which you reach for the top of a door frame, place your hands on it and lean forward as far as you can. If you can’t reach the top of a door frame, just place one hand over the other hand, and lean into a wall.
Tight chest muscles can come from sitting a desk for several hours with your hands on a keyboard, from riding a bike in the aero position, and from swimming. Once tight, and especially in the presence of weak external rotators, these muscles pull your forward into a slouch.
To stretch tight chest muscles, try a doorframe stretch, in which you reach for the top of a door frame, place your hands on it and lean forward as far as you can. If you can’t reach the top of a door frame, just place one hand over the other hand, and lean into a wall.
HOW TO GET NICE SHOULDERS STEP 2: STRENGTHEN YOUR EXTERNAL ROTATORS:-
Although the most popular exercise for “strengthening” the external rotators is to grab an elastic band and do dozens of repetitions of rotation for the shoulders, most of us don’t have time to stand around doing that. Bigger, multi-joint exercises like pull-ups and rows work far better, and have the added advantage of burning more calories and working your arm muscles.
I’ve personally installed a pull-up bar in the door of my office (it cost me about $25), and I try to do at least 25 pull-ups each day (usually one set of 5 whenever I walk under the bar). You can also include regular or assisted pull-ups as a weekly part of your gym routine. Also include lat pull-downs, seated rows, cable rows, and single arm dumbbell rows – focusing on squeezing your shoulder blades back and maintaining a tall, proud posture as you do each exercise.
Although the most popular exercise for “strengthening” the external rotators is to grab an elastic band and do dozens of repetitions of rotation for the shoulders, most of us don’t have time to stand around doing that. Bigger, multi-joint exercises like pull-ups and rows work far better, and have the added advantage of burning more calories and working your arm muscles.
I’ve personally installed a pull-up bar in the door of my office (it cost me about $25), and I try to do at least 25 pull-ups each day (usually one set of 5 whenever I walk under the bar). You can also include regular or assisted pull-ups as a weekly part of your gym routine. Also include lat pull-downs, seated rows, cable rows, and single arm dumbbell rows – focusing on squeezing your shoulder blades back and maintaining a tall, proud posture as you do each exercise.
HOW TO GET NICE SHOULDERS STEP 3: WORK THE CORE:-
Blah, blah, blah, work the core. Sure, you’ve heard this before. But think about it this way: when you’re riding a bike, swimming, or sitting at your desk, there is one thing that has to happen before you begin to slouch: your core has to get tired first.
But if your core is strong, it takes a massive load off your shoulders, and allows you to maintain much better posture. I personally recommend planks as the best way to strengthen your core and shoulders at the same time.
Try this: get into a front plank position, hold for 3 deep breaths, then switch to a side plank position left side, hold for 3 more breaths, then side plank right side for 3 breaths, and finish by holding a full push-up position for 3 breaths. Do that entire sequence without your knees touching the ground. See how many rounds you can do before you core collapses. If you can get to 10 round (about 7-9 minutes of planking), you’ve got a solid core. Otherwise, do this routine once or twice per week until you can get to 10 rounds.
Now that you’ve learned the 3 easy steps to get nice shoulders, you can be one of those triathletes who swims fast, but also cuts an impressive figure, and doesn’t have that notorious slouch, especially when people look at you from the side.
Here are some sample food combinations for your post exercise meal:-
- Bread, a bagel, or an English muffin with cheese or peanut butter
- Dried fruit and nuts
- Cottage cheese with fruit
- Fruit juice with cheese
- Yogurt with fruit
- Veggie omelet with toast or roll
- Chocolate milk
- Cereal with milk
- Eggs and toast
- Turkey, ham, chicken, or roast beef sandwich
- Vegetable stir-fry with chicken, shrimp, edamame or tofu
- Crackers with low fat cheese
- Rice or popcorn cakes with nut butter
- Smoothie (with milk, yogurt, or added protein powder)
- A protein or energy bar
- A protein or energy shake
- Pancakes and eggs
- Any regular meal that contains lean protein, starch, and vegetables
CHEST:-
Pushups:-Get into pushup position, with your weight evenly distributed between your toes and your hands and your legs, hips and back in a straight line and lower and raise your body by bending your elbows, making sure that your arm angle is 90° at the bottom of the movement.
Chest Dips:-Hold yourself up on a dip bar and, making sure to keep your head down and your legs straight beneath you at the angle of 90 degree, lower yourself by bending your elbows, and come back up to the starting position. Make sure to keep the movement in your chest and not in your triceps, this will help you to build your chest size.
Bench Press:-Lie down on a flat bench making sure not to arch your back and grip the barbell with your hands shoulder width apart, palms facing your feet, and press the barbell straight up and back down. If you do this on an incline, you will place more stretch on your upper chest, whereas a decline places more stretch on your lower chest.
ABS:-
First Way To Form Abs:-Lie on your left side, right arm extended so its perpendicular to the floor, Prop yourself up on your left forearm and raise your hips so your body is straight from ankles to head.Lower your left hip, and then raise it again until its in line with your body.Thats 1 rep. Continue lowering and raising your hip for 20 reps, and then hold the up position for 10 seconds. Repeat on your right side.
Hip Raise -- Leg Raise:-Lie down on a flat bench with your legs up and perpendicular to the bench (hold the bench behind your head for stability). Lift your hips slightly off the bench by contracting your lower abs, hold for three seconds, and lower your hips. Keep your back flat on the bench, your legs straight and lower your legs until they almost form a straight line with the rest of your body. Hold for a count of three and bring them back to the starting position.
Jackknife:-lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position.
ARMS:-
Dumbbell Curl:-This exercise is done by taking a dumbbell in each hand and using a curling motion from waist level to chin level.The dumbbell must stay level and the wrist must stay flat throughout the entire exercise.This exercise can be alternated or done simultaneously
Reverse Dumbbell Curl:-This exercise is similar to the dumbbell curl but the dumbbell remains vertical while curling instead of flat.This exercise creates the 3d effect that so many people are after, targeting the lower bicep.
Dumbbell Tricep Extension:-This exercise like the reverse dumbbell curl for biceps, targets the lower tricep and really fills out the lower area. Making your arms appear bigger underneath
VERY EASY TIPS FOR THE BEGINNERS:-
With a gym at every turn of a street, losing weight has become as easy as playing marbles. Well, actually no. Choosing a trainer is more important than choosing the gym, and so is figuring out the basics such as the gym etiquettes or what clothes to wear to the gym. Hence, we step in here to guide you through the rough phase, so that you have a smooth journey ahead on your path to weight-loss.
What should I do the first day?
A: Start with the workouts in this magazine. Each month, we'll feature two all-new plans in our Personal Trainer section: one for fat loss, and one to build muscle and strength.
But if it's your first trip to the gym, you'll probably feel a bit awkward, so for the first two weeks, just do three basic exercises: dumbbell alternating lunges, push-ups, and underhand-grip bent-over rows. (They're featured in "Double-Barrel Blowout" on page 112 of our Personal Trainer section, or ask the floor trainer at your gym for help.) Do 12–15 repetitions—the number of times you complete the movement from start to finish—of each exercise in a circuit, doing one exercise immediately after the next. (If you can't do that many push-ups, perform them on an incline, with your hands on a bench and your feet on the floor.) Then rest for one minute and repeat 1–2 times. Do this workout three days a week, resting at least a day between workouts.
Your goal: To become accustomed to the gym while building your base fitness level. Don't worry about using heavy weights; the workout's for conditioning, not muscle building.
What exercises should I do?
A: Build your workout around compound exercises such as squats, deadlifts, presses, rows, chin- ups, and dips for the fastest muscle and strength gains, as well as fat loss.
And don't think about exercises in terms of "body parts"—that's an outdated approach that often leads to strength imbalances and workouts that train the same muscles on back-to-back days. (For instance, the bench press doesn't just work your chest, but your shoulders and triceps, too.) Instead, plan your exercises around movement patterns: pushing (bench presses, shoulder presses, squats) and pulling (chin-ups, rows, deadlifts). Perform an equal number of push and pull exercises, using the recommendations provided in "How often should I lift?" Do a total-body "push-pull" workout three days a week, or a split routine in which you either do both push and pull movements each session, or push movements one workout and pull movements the next
What do I wear?
A: Rule number one: Avoid those undersized nylon shorts that show more thigh than a Mariah Carey miniskirt. Instead, keep them long and loose, so they fall somewhere between your knees and mid-thigh. Here's what to put on the rest of your body, along with five of our favorite locker-room essentials to fill up your bag.
Should I hire a personal trainer?
A: You don't need a $100-an-hour rep counter. But finding a trainer who will give you short-term exercise instruction and a long- term plan is worth the money. (The fee should include an initial assessment of your strengths and weaknesses.) The other option: Educate yourself to the level of a trainer with this magazine.
How often should I lift?
A: One of the biggest mistakes guys make is trying to move iron five or six days a week. That's a mentality that was popularized by professional bodybuilders in the '80s. (The same guys who brought us orange skin.) Read: Unless you're receiving regular shipments from a Mexican pharmacy, your muscles need time to recover. So typically, three or four workouts a week is best, depending on your goals.
For adding muscle size and strength, a three- or four-day split routine that works your lower and upper body on separate days allows you to work both areas intensely while providing the extra time needed for recovery. For instance, you might do a lower-body workout on Monday, an upper-body blast on Tuesday, and then rest for two days before repeating. That gives you three full days of rest between each type of workout. Or you could alternate between lower body and upper body three days a week, working your lower body twice and your upper body once one week, and your upper body twice and lower body once the next.
For fat loss, three total-body workouts is the most effective method. That's because you'll work more total muscle—and burn more calories—than you would by dividing your workout into upper- and lower-body routines. Since you're working your entire body in each workout, you'll want to avoid lifting on back-to-back days, resting at least a day between each session.
How long should I rest between sets?
A: The amount of time you rest plays a critical factor in the results you achieve. Trouble is, most guys give it less thought than putting down the toilet seat in a Porta-Potty. Don't be that guy; use a stopwatch. And these strategies:
Muscle: Keep your rest periods around one or two minutes. That allows enough time for your muscles to recover significantly while forcing them to work harder each set. You can also rest only as long as needed to achieve the same results in less time. (See "Double-Barrel Blowout" on page 112.)
Strength: Take 3–5 minutes. That allows your muscle-energy stores to be replenished, which will ensure maximum effort—the key to strength gains—each set.
Fat loss: Perform supersets—doing a pair of exercises as a single set—or circuits with little rest. So you might only rest 30 seconds between supersets, and one or two minutes between circuits, since you'll be performing several moves in succession before resting.
How many repetitions should I do?
A: You can loosely base your number of reps on your goals. But ultimately, the more muscle fibers you recruit, the better, whether you're lifting for greater size and strength or less fat. You recruit the most fibers by using lower repetitions—say, 4–8—and heavier weights.
So make that repetition range the foundation of your workout. Add in higher-rep and lighter-weight sets near the end of your workout when your muscles are fatigued. The most important factor: Change the number of repetitions that you do for each exercise every four weeks. It's the first workout parameter to which your body adapts, so it's the best way to ensure you keep gaining.
How much weight should I use?
A: The idea is to challenge your muscles each workout. Most of the time that means using the heaviest weight that allows you to complete each repetition of each set—but no more than that. So the number of reps your workout calls for dictates the weight you use. But you also have to factor in the length of your rest periods. For instance, if you're planning to perform eight repetitions of an exercise using short rest periods—say, 60 seconds—you'll have to use a lighter weight than if you're doing the same number of reps with a longer rest period. (The speed at which you lift and lower the weight matters, too.)
In your first workout, you'll simply have to use trial and error. If you aren't able to finish all your planned repetitions, the weight you're using is too heavy. If you feel like you have a couple of more repetitions left in you on your last set, the load is too light. Keep a training log and indicate whether the weight was too light, too heavy, or just right, so you'll know what amount to use in your next workout.
What can I do about muscle soreness?
A: Let's kill this myth right now: Soreness isn't caused by lactic acid. In fact, the acid that builds up in your muscles during intense exercise—causing that burning sensation—is cleared from your blood and muscles within minutes after you stop exercising. So it has no lingering effect on your muscles. But scientists still aren't in agreement on the cause of muscle soreness. Most think it's due to small tears at the level of your muscle and connective-tissue cells.
The bottom line: It's temporary. And the more consistent you are with your workout, the less extreme the soreness will be. The best remedy: a small serving of the hair of the dog that bit you. That is, lightly work the offending muscles the day after your workout. For instance, for sore legs, cycle on a stationary bike for 10–15 minutes at about 40-50% of your full effort. For a sore chest, do two sets of 20 repetitions of the bench press with a weight that's about 20% of the amount you can lift one time. This will increase the flow of blood and nutrients to the damaged muscles, helping them repair faster. (The activity and weight are light, so they won't damage your muscles further or hinder their growth.)
Blah, blah, blah, work the core. Sure, you’ve heard this before. But think about it this way: when you’re riding a bike, swimming, or sitting at your desk, there is one thing that has to happen before you begin to slouch: your core has to get tired first.
But if your core is strong, it takes a massive load off your shoulders, and allows you to maintain much better posture. I personally recommend planks as the best way to strengthen your core and shoulders at the same time.
Try this: get into a front plank position, hold for 3 deep breaths, then switch to a side plank position left side, hold for 3 more breaths, then side plank right side for 3 breaths, and finish by holding a full push-up position for 3 breaths. Do that entire sequence without your knees touching the ground. See how many rounds you can do before you core collapses. If you can get to 10 round (about 7-9 minutes of planking), you’ve got a solid core. Otherwise, do this routine once or twice per week until you can get to 10 rounds.
Now that you’ve learned the 3 easy steps to get nice shoulders, you can be one of those triathletes who swims fast, but also cuts an impressive figure, and doesn’t have that notorious slouch, especially when people look at you from the side.
Here are some sample food combinations for your post exercise meal:-
- Bread, a bagel, or an English muffin with cheese or peanut butter
- Dried fruit and nuts
- Cottage cheese with fruit
- Fruit juice with cheese
- Yogurt with fruit
- Veggie omelet with toast or roll
- Chocolate milk
- Cereal with milk
- Eggs and toast
- Turkey, ham, chicken, or roast beef sandwich
- Vegetable stir-fry with chicken, shrimp, edamame or tofu
- Crackers with low fat cheese
- Rice or popcorn cakes with nut butter
- Smoothie (with milk, yogurt, or added protein powder)
- A protein or energy bar
- A protein or energy shake
- Pancakes and eggs
- Any regular meal that contains lean protein, starch, and vegetables
Pushups:-Get into pushup position, with your weight evenly distributed between your toes and your hands and your legs, hips and back in a straight line and lower and raise your body by bending your elbows, making sure that your arm angle is 90° at the bottom of the movement.
Chest Dips:-Hold yourself up on a dip bar and, making sure to keep your head down and your legs straight beneath you at the angle of 90 degree, lower yourself by bending your elbows, and come back up to the starting position. Make sure to keep the movement in your chest and not in your triceps, this will help you to build your chest size.
Bench Press:-Lie down on a flat bench making sure not to arch your back and grip the barbell with your hands shoulder width apart, palms facing your feet, and press the barbell straight up and back down. If you do this on an incline, you will place more stretch on your upper chest, whereas a decline places more stretch on your lower chest.
ABS:-
First Way To Form Abs:-Lie on your left side, right arm extended so its perpendicular to the floor, Prop yourself up on your left forearm and raise your hips so your body is straight from ankles to head.Lower your left hip, and then raise it again until its in line with your body.Thats 1 rep. Continue lowering and raising your hip for 20 reps, and then hold the up position for 10 seconds. Repeat on your right side.
Hip Raise -- Leg Raise:-Lie down on a flat bench with your legs up and perpendicular to the bench (hold the bench behind your head for stability). Lift your hips slightly off the bench by contracting your lower abs, hold for three seconds, and lower your hips. Keep your back flat on the bench, your legs straight and lower your legs until they almost form a straight line with the rest of your body. Hold for a count of three and bring them back to the starting position.
Jackknife:-lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position.
ARMS:-
Dumbbell Curl:-This exercise is done by taking a dumbbell in each hand and using a curling motion from waist level to chin level.The dumbbell must stay level and the wrist must stay flat throughout the entire exercise.This exercise can be alternated or done simultaneously
Reverse Dumbbell Curl:-This exercise is similar to the dumbbell curl but the dumbbell remains vertical while curling instead of flat.This exercise creates the 3d effect that so many people are after, targeting the lower bicep.
Dumbbell Tricep Extension:-This exercise like the reverse dumbbell curl for biceps, targets the lower tricep and really fills out the lower area. Making your arms appear bigger underneath
Add to your Daily Routine :
must 20 things to add :
1: Eat an early dinnerExperts have gone back and forth on whether eating late leads to weight gain, but a recent study published in the journal Obesity found a solid link. Northwestern University researchers looked at the eating and sleeping patterns of 52 adults and found that those who regularly ate after 8 p.m. ingested the most calories and carried the most body fat.
2: Weigh yourself dailyStepping on the scale can be disheartening, particularly after an indulgent weekend ("I gained five pounds since Friday?!"). But it's best to face your fears, because as it turns out, weighing yourself regularly can actually help you stay slim. Scientists at the University of Minnesota discovered that people who got on the scale every day lost twice as much weight as those who weighed themselves less often.
3: Eat a boring diet The novelty of new foods drives us to consume more, so by removing the novelty, we feel fuller, faster. We not suggest you to choose 1 meal and eat it every day, for the rest of your life, but the more routines you establish, the more your belly will shrink. Start with lunch. If you find yourself scratching your head every day when the clock strikes noon, you'll end up eating impulsively and taking in more calories.
4: Reward yourselfOnce you've established a healthy routine, you need to establish a reward system. Think of those pioneers who traveled the Oregon Trail. It's a trip known best for being rife with danger, but it was also rife with sluggish tedium. Early American settlers wouldn't have completed the journey without the proverbial promise of milk and honey at the end, and neither will you stay the course of a repetitive diet without something more closely resembling literal milk and honey.
5: Read diet and exercise tipsOne Canadian study found that being exposed to nutrition and exercise advice led people to make smarter diet and lifestyle choices. To ensure you stay focused on maintaining a healthy weight, subscribe to a health-related magazine or frequent a nutrition-focused blog.
6: Eat breakfastA study from the American Journal of Epidemiology found that people who skipped breakfast were 4.5 times more likely to be obese. They don't call it the most important meal of the day for nothin��eating a nutritious morning meal jumpstarts your metabolism and prevents you from overindulging throughout the day.
7: Take snack breaksSnacking sometimes gets a bad rap, but planning nutritious snacks throughout your day can actually keep you skinny. A recent study released by the Nutrition Journal found that consuming low-sugar, high-protein snacks promotes weight loss. The reason: Healthy snacking keeps your blood-sugar from spiking, preventing hunger pangs, cravings, and body fat storage.
8: Drink waterAlmost 60 percent of your body is water, which makes it vital to every important metabolic process. In one study of 173 overweight women, those who added 1 liter of daily water to their diets lost five extra pounds over the course of a year, and if you time it right, the effects can be even greater. When researchers from Virginia Tech had subjects drink two glasses of water before each meal, they found that those subjects lost 30 percent more body fat over 12 weeks. That said, making beverage blunders is one of the easiest ways to gain belly fat--as the average American drinks 450 sugar-loaded calories a day.
9: Order a la carteA study from the Journal of Public Policy & Marketing found that diners consume more calories when they order combo meals because they end up with more food than they want or need. Our stay-skinny advice: Resist the temptation of the almighty "value" meal and order a la carte items, like a modestly sized burger and a non-fried side dish. You'll save both calories and cash.
10: Choose whole grainsChoosing nutrient-rich whole grains over processed, white flour-based products can play a major role in keeping you lean. In a study published in the American Journal of Clinical Nutrition, researchers discovered that obese participants who added whole grains to their diets lost more belly fat than those who did not. One of the key weight-loss benefits of whole grains: Their healthy dose of fiber helps slow digestion, keeping you fuller longer.
11: Eat spicy foodA 1999 study in the British Journal of Nutrition found that eating spicy foods may promote weight loss. Research participants who ate a spicy appetizer before a meal ate significantly less than those who consumed a non-spicy app.
12: Sleep for 6 to 8 hours each night Getting a good night�s sleep has been linked to a host of major health benefits, not the least of which is maintaining healthy body weight. In a study from Harvard University, participants who slept for fewer than six hours or more than eight hours each night gained significantly more weight than those who slept for six to eight hours.
13: Manage stressA study in the American Journal of Epidemiology found that dealing with work-, finance-, or relationship-related stress can lead to weight gain. When you stress, your body releases cortisol, a hormone that promotes abdominal fat storage.
14: Take the stairsMost of us are aware that formal exercise is a key component in maintaining a healthy weight, but simple choices like taking the stairs can be just as important if you want to stay trim. One Mayo Clinic study found that participants who unconsciously moved more throughout the day were able to maintain their weight much easier than those who were more sedentary�even though both groups exercised the same amount.
15: Chew thoroughlyA study published in the American Journal of Clinical Nutrition found that chewing more and eating slowly caused participants to ingest fewer calories. According to the study�s researchers, the increase in chewing simultaneously lowered levels of appetite-stimulating hormones and increased levels of appetite-suppressing hormones.
16: Walk after mealsTaking a walk after dinner can help you lose weight, and not just because walking burns calories. According to one Mayo Clinic study, light, post-meal exercise�like walking�can lower your blood sugar and prevent your body from storing fat.
17: Keep healthy food on handA great way to ensure you make nutritious food choices: Surround yourself with healthy options. Don�t use convenience as an excuse for a shameful diet. Keep fresh fruit on your kitchen counter, store healthy snacks like nuts (or anything from this must-have list of the 50 Best Snack Foods in America) in your desk at work, keep pre-washed, pre-cut vegetables in your fridge.
18: Learn to take a jokeA 2006 study in the International Journal of Obesity found that laughing for 15 minutes each day can help you burn 10 to 40 calories, depending on your body size and the intensity of your laughter. This adds up to about one to four pounds of fat lost per year.
19: Eat proteinA study in Nutrition Metabolism found that dieting participants who increased their protein intake to 30 percent of their overall diet ate roughly 450 fewer calories throughout the day and lost about 11 pounds over the course of 12 weeks. Eating protein increases lean muscle mass, which keeps your metabolism running on high�even when you�re resting. Protein also keeps you full, making you less likely to overeat. For maximum health and weight-loss benefits, aim to include protein in all of your meals and snacks.
20: Avoid dinner distractionsWith laptops, smartphones, and iPods aplenty, we've become accustomed to round-the-clock entertainment. But your mealtime may be one time of day we should fight our addiction to amusement. Researchers at the University of Birmingham found that diners who were distracted at mealtime consumed significantly more unhealthy snack foods later on than those who paid close attention to what they ate. One possible explanation: When you don�t pay attention to the meal you�re eating, your brain doesn't fully register the experience.
1: Eat an early dinnerExperts have gone back and forth on whether eating late leads to weight gain, but a recent study published in the journal Obesity found a solid link. Northwestern University researchers looked at the eating and sleeping patterns of 52 adults and found that those who regularly ate after 8 p.m. ingested the most calories and carried the most body fat.
2: Weigh yourself dailyStepping on the scale can be disheartening, particularly after an indulgent weekend ("I gained five pounds since Friday?!"). But it's best to face your fears, because as it turns out, weighing yourself regularly can actually help you stay slim. Scientists at the University of Minnesota discovered that people who got on the scale every day lost twice as much weight as those who weighed themselves less often.
3: Eat a boring diet The novelty of new foods drives us to consume more, so by removing the novelty, we feel fuller, faster. We not suggest you to choose 1 meal and eat it every day, for the rest of your life, but the more routines you establish, the more your belly will shrink. Start with lunch. If you find yourself scratching your head every day when the clock strikes noon, you'll end up eating impulsively and taking in more calories.
4: Reward yourselfOnce you've established a healthy routine, you need to establish a reward system. Think of those pioneers who traveled the Oregon Trail. It's a trip known best for being rife with danger, but it was also rife with sluggish tedium. Early American settlers wouldn't have completed the journey without the proverbial promise of milk and honey at the end, and neither will you stay the course of a repetitive diet without something more closely resembling literal milk and honey.
5: Read diet and exercise tipsOne Canadian study found that being exposed to nutrition and exercise advice led people to make smarter diet and lifestyle choices. To ensure you stay focused on maintaining a healthy weight, subscribe to a health-related magazine or frequent a nutrition-focused blog.
6: Eat breakfastA study from the American Journal of Epidemiology found that people who skipped breakfast were 4.5 times more likely to be obese. They don't call it the most important meal of the day for nothin��eating a nutritious morning meal jumpstarts your metabolism and prevents you from overindulging throughout the day.
7: Take snack breaksSnacking sometimes gets a bad rap, but planning nutritious snacks throughout your day can actually keep you skinny. A recent study released by the Nutrition Journal found that consuming low-sugar, high-protein snacks promotes weight loss. The reason: Healthy snacking keeps your blood-sugar from spiking, preventing hunger pangs, cravings, and body fat storage.
8: Drink waterAlmost 60 percent of your body is water, which makes it vital to every important metabolic process. In one study of 173 overweight women, those who added 1 liter of daily water to their diets lost five extra pounds over the course of a year, and if you time it right, the effects can be even greater. When researchers from Virginia Tech had subjects drink two glasses of water before each meal, they found that those subjects lost 30 percent more body fat over 12 weeks. That said, making beverage blunders is one of the easiest ways to gain belly fat--as the average American drinks 450 sugar-loaded calories a day.
9: Order a la carteA study from the Journal of Public Policy & Marketing found that diners consume more calories when they order combo meals because they end up with more food than they want or need. Our stay-skinny advice: Resist the temptation of the almighty "value" meal and order a la carte items, like a modestly sized burger and a non-fried side dish. You'll save both calories and cash.
10: Choose whole grainsChoosing nutrient-rich whole grains over processed, white flour-based products can play a major role in keeping you lean. In a study published in the American Journal of Clinical Nutrition, researchers discovered that obese participants who added whole grains to their diets lost more belly fat than those who did not. One of the key weight-loss benefits of whole grains: Their healthy dose of fiber helps slow digestion, keeping you fuller longer.
11: Eat spicy foodA 1999 study in the British Journal of Nutrition found that eating spicy foods may promote weight loss. Research participants who ate a spicy appetizer before a meal ate significantly less than those who consumed a non-spicy app.
12: Sleep for 6 to 8 hours each night Getting a good night�s sleep has been linked to a host of major health benefits, not the least of which is maintaining healthy body weight. In a study from Harvard University, participants who slept for fewer than six hours or more than eight hours each night gained significantly more weight than those who slept for six to eight hours.
13: Manage stressA study in the American Journal of Epidemiology found that dealing with work-, finance-, or relationship-related stress can lead to weight gain. When you stress, your body releases cortisol, a hormone that promotes abdominal fat storage.
14: Take the stairsMost of us are aware that formal exercise is a key component in maintaining a healthy weight, but simple choices like taking the stairs can be just as important if you want to stay trim. One Mayo Clinic study found that participants who unconsciously moved more throughout the day were able to maintain their weight much easier than those who were more sedentary�even though both groups exercised the same amount.
15: Chew thoroughlyA study published in the American Journal of Clinical Nutrition found that chewing more and eating slowly caused participants to ingest fewer calories. According to the study�s researchers, the increase in chewing simultaneously lowered levels of appetite-stimulating hormones and increased levels of appetite-suppressing hormones.
16: Walk after mealsTaking a walk after dinner can help you lose weight, and not just because walking burns calories. According to one Mayo Clinic study, light, post-meal exercise�like walking�can lower your blood sugar and prevent your body from storing fat.
17: Keep healthy food on handA great way to ensure you make nutritious food choices: Surround yourself with healthy options. Don�t use convenience as an excuse for a shameful diet. Keep fresh fruit on your kitchen counter, store healthy snacks like nuts (or anything from this must-have list of the 50 Best Snack Foods in America) in your desk at work, keep pre-washed, pre-cut vegetables in your fridge.
18: Learn to take a jokeA 2006 study in the International Journal of Obesity found that laughing for 15 minutes each day can help you burn 10 to 40 calories, depending on your body size and the intensity of your laughter. This adds up to about one to four pounds of fat lost per year.
19: Eat proteinA study in Nutrition Metabolism found that dieting participants who increased their protein intake to 30 percent of their overall diet ate roughly 450 fewer calories throughout the day and lost about 11 pounds over the course of 12 weeks. Eating protein increases lean muscle mass, which keeps your metabolism running on high�even when you�re resting. Protein also keeps you full, making you less likely to overeat. For maximum health and weight-loss benefits, aim to include protein in all of your meals and snacks.
20: Avoid dinner distractionsWith laptops, smartphones, and iPods aplenty, we've become accustomed to round-the-clock entertainment. But your mealtime may be one time of day we should fight our addiction to amusement. Researchers at the University of Birmingham found that diners who were distracted at mealtime consumed significantly more unhealthy snack foods later on than those who paid close attention to what they ate. One possible explanation: When you don�t pay attention to the meal you�re eating, your brain doesn't fully register the experience.
Supplement Story of FDA's :
1.Dietary Supplements
FDA regulates both finished dietary supplement products and dietary ingredients. FDA regulates dietary supplements under a different set of regulations than those covering "conventional" foods and drug products. Under the Dietary Supplement Health and Education Act of 1994 (DSHEA):
a. The manufacturer of a dietary supplement or dietary ingredient is responsible for ensuring that the product is safe before it is marketed.
b. FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market.
This section provides detailed information about:
a. Q 'n' A on Dietary Supplements Frequently asked questions about dietary supplements, including definitions, labeling requirements, and regulatory roles and responsibilities.
b. Using Dietary Supplements Tips for dietary supplement users, including older supplement users.
c. Report an Adverse Event Learn how consumers, health care providers, and others can report a complaint, concern, or problem related to dietary supplements. Includes links to guidance for dietary supplement manufacturers, packers, and distributors.
d. New Dietary Ingredients Notification Process Background information for industry, instructions for submitting premarket notifications, and links to relevant guidance and Federal Register documents.
FDA regulates both finished dietary supplement products and dietary ingredients. FDA regulates dietary supplements under a different set of regulations than those covering "conventional" foods and drug products. Under the Dietary Supplement Health and Education Act of 1994 (DSHEA):
a. The manufacturer of a dietary supplement or dietary ingredient is responsible for ensuring that the product is safe before it is marketed.
b. FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market.
This section provides detailed information about:
a. Q 'n' A on Dietary Supplements Frequently asked questions about dietary supplements, including definitions, labeling requirements, and regulatory roles and responsibilities.
b. Using Dietary Supplements Tips for dietary supplement users, including older supplement users.
c. Report an Adverse Event Learn how consumers, health care providers, and others can report a complaint, concern, or problem related to dietary supplements. Includes links to guidance for dietary supplement manufacturers, packers, and distributors.
d. New Dietary Ingredients Notification Process Background information for industry, instructions for submitting premarket notifications, and links to relevant guidance and Federal Register documents.
a. The manufacturer of a dietary supplement or dietary ingredient is responsible for ensuring that the product is safe before it is marketed.
b. FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market.
This section provides detailed information about:
a. Q 'n' A on Dietary Supplements Frequently asked questions about dietary supplements, including definitions, labeling requirements, and regulatory roles and responsibilities.
b. Using Dietary Supplements Tips for dietary supplement users, including older supplement users.
c. Report an Adverse Event Learn how consumers, health care providers, and others can report a complaint, concern, or problem related to dietary supplements. Includes links to guidance for dietary supplement manufacturers, packers, and distributors.
d. New Dietary Ingredients Notification Process Background information for industry, instructions for submitting premarket notifications, and links to relevant guidance and Federal Register documents.
2. Ensuring the Safety of Dietary Supplements
Generally, manufacturers do not need to register their products with FDA or get FDA approval before producing or selling dietary supplements.* Manufacturers must make sure that product label information is truthful and not misleading.
Under FDA regulations at 21 CFR part 111, all domestic and foreign companies that manufacture, package, label or hold dietary supplement, including those involved with testing, quality control, and dietary supplement distribution in the U.S., must comply with the Dietary Supplement Current Good Manufacturing Practices (CGMPs) for quality control.
In addition, the manufacturer, packer, or distributor whose name appears on the label of a dietary supplement marketed in the United States is required to submit to FDA all serious adverse event reports associated with use of the dietary supplement in the United States.
FDA's responsibilities include product information, such as labeling, claims, package inserts, and accompanying literature. The Federal Trade Commission (FTC) regulates dietary supplement advertising.
Generally, manufacturers do not need to register their products with FDA or get FDA approval before producing or selling dietary supplements.* Manufacturers must make sure that product label information is truthful and not misleading.
Under FDA regulations at 21 CFR part 111, all domestic and foreign companies that manufacture, package, label or hold dietary supplement, including those involved with testing, quality control, and dietary supplement distribution in the U.S., must comply with the Dietary Supplement Current Good Manufacturing Practices (CGMPs) for quality control.
In addition, the manufacturer, packer, or distributor whose name appears on the label of a dietary supplement marketed in the United States is required to submit to FDA all serious adverse event reports associated with use of the dietary supplement in the United States.
FDA's responsibilities include product information, such as labeling, claims, package inserts, and accompanying literature. The Federal Trade Commission (FTC) regulates dietary supplement advertising.
Grab these tips n reduce your weight
Watch on your drinks| Drinking too many sodas, juices and sports drinks can really add up to the fats. Replace them with water and you'll save plenty of calories and money.
Eating more fruits and veggies| Most fruits and vegetables are high on nutrients and fiber while low in calories. It will mean you'll fill up faster and eat less. Try having fruits as snacks or before meals to cut out the calories without feeling hungry.
Avoidment of fast food| There's nothing wrong with having an occasional burger or fries, but avoid having those types of foods each day. Make them a treat that you only have every once in a blue moon.
Avoidment of mindless snacking| In the afternoon If you get hungry, keep your snacks good by avoiding candy, cookies, and other tempting sweets. Also, pay attention to other reasons you may eat, like being bored, tired, or feeling blue Emotional eating only makes things worse and doesn't make your problems go away Eating regularly throughout the day is also important for keeping your metabolism going and your body fueled for all you want to accomplish
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