How to shave inches off your waist in weeks Comments Off on How to shave inches off your waist in weeks 176,880

Shave Inches Off Your Waist In Weeks

For men and women, the waistline is an important part of their physical appearance. For guys, a slim waist can get you closer to that V-shape and for women, it can call attention to your more prominent features. A smaller waist is one feature that both genders find important when it comes to fitness and that is why it’s important to devote time and effort to it. Men tend to retain fat in their abdomen while women tend to retain fat around their waist, these sex-specific fat deposits are advantageous only when it’s in a small proportions and, on the female body, too much fat around the waist can take away that sexy look that it was supposed to provide.

Knocking a few inches off your waist is not particularly easy, fat around the waist tends not to burn easily – after all fat is supposed to be there. To burn waist fat there is a need to drastically change your routine.

First off, you need to eat healthier. You need to get down with the idea of a greener, fruitier diet and stick to it, no more trans-fat and sugar-based foods and drinks. Then you need to work your abdominal muscles, targeting the obliques especially and finally, do a lot of Vacuums. Vacuums are the secrets to a slim, carved-out midsection. Improving your exercise routines and nutritional intake helps to get your body in that sweet spot that will let the effects of the vacuums really show.

Eating healthier

It’s popularly known that excess stomach fat can lead to heart-related diseases and obesity. So if you aren’t particularly interested in a smaller waistline, the probability of an early grave should prompt you to make some changes. Added sugar is incredibly unhealthy, it contains high concentrations of fructose and glucose. The body can’t use all those excess ingredients, so it tricks the body to store and form body fat. The key is to avoid foods and beverages that contain added sugar like soda and chips. Processed foods contain ridiculous amounts of sugar. It’s wise to cut back on them completely if you can, but if you can’t, you should always check the sugar content on the label so you know what you are up against. Make more healthy diet choices like fruits, whole grains and vegetables, and consume lots of protein – that could be beef, eggs, lentil, milk etc. The gist is to avoid processed foods and always eat a balanced diet. Your change in food choice is bound to reflect on your waistline if you can stick to it!

Here comes the challenging part of the three step plan. This part involves exercise, and I mean lots of it. Fat generally stores around the stomach and waist which means that you need to pay attention to your obliques, this means a lot of isolating exercises and cardio.

The plank

One of the most effective yet common exercises. It doesn’t exactly target the obliques, it’s more focused on the entire core region or mid-section. It’s a good compound exercise that can get you closer to that smaller waist and work on your abs at the same time.

 

Russian Twists
Russian Twists

Russian twists

Russian twists target the obliques, and it’s this part of the mid-section that houses most of the fat around the waist. It is more effective when executed with a light weight. It helps you develop balance in your core. It also focuses on the upper abdominals because of the part of the abdomen active during the exercise.

Windshield Wipers
Windshield Wipers

Windshield wipers

Don’t let the name fool you, this exercise will wipe your obliques. They target the core and the obliques simultaneously, and improve core strength.

Side Plank With Twist
Side Plank with Twist

Side plank with twist

This is a bit different from the usual plank. This variation targets the side of the oblique involved in the exercise at that time. Since the entire body rests on one side, the exercise ends up working that side extensively.

Ab Crunches
Ab Crunches

Ab Crunches

Ab crunches focus mainly on your upper abdominals and carve them out. It’s a filler exercise that is meant to ensure that more than one part of your abdomen is getting all the work.

Cardio

Never underestimate the power of excellent cardio. It helps the body burn fat and improves the health of the heart. Good cardio helps you maintain a low body fat and keep your body toned.

Vacuums

This exercise is what everything has been about. It’s so important that it gets its own section! Vacuums are so effective that you can shave inches off your waist by just doing them every day for a month, but there’s a catch, vacuums are somewhat temporary, once you stop, your waist goes back to its original size – well, not exactly. Aside from this little hiccup the possibilities are endless. It is possible to lose 3 to 4 inches in little as 2 to 3 weeks – it’s crazy right?! Vacuums target the tranversus abdominus, which involves an isometric movement of those muscles and the result of doing that over and over again is a small waist.

To perform a stomach vacuum, you place both hands on your waists and exhale until your lungs are empty then inhale until you can’t anymore then hold it for a while and let it out again. That’s a single rep. To see significant results you need to do this as much as you can. A fair warning though – they might take some getting used to. They feel weird and unnatural at first, but when done properly and consistently, you can expect results in a month or so. For vacuums to be fully effective you need to develop a healthy diet and work towards a low body fat percentage. This exercise is the icing on the cake, which is why it’s recommended to first get used to other ab exercises so that they can help chip away at overall waist fat. For newbies you should try holding each set for 15 seconds.

Let us know how it goes!

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3 Podcasts We Can’t Get Over Comments Off on 3 Podcasts We Can’t Get Over 201,286

Podcasts are the way of the future. Think radio shows but being able to listen whenever and wherever you want. The best part about podcasts is that there’s a niche for everyone. Whether you’re into finance or the Bachelor, we’ve got you covered on the 3 podcasts we can’t get over. 

Finance is Fun!: The Financial Diet

The Financial Diet is the perfect mix of learning more about finances, different career paths and having fun. Each week Chelsea Fagan interviews a guest with an interesting job position. From Youtubers to publicists, you’re sure to feel like an insider after the episode. Chelsea pressures guests to reveal big financial numbers in their life. For some, it’s how much student debt their in while others discuss how much money they made off one Youtube video. If you’re interested in learning the finances behind different professions, check out this podcast on Spotify or Apple Podcasts! 

True Crime Crazed: Crime Junkie

If your ideal documentary is on serial killers, then Crime Junkie is the podcast for you. Crime Junkie features two true crime enthusiasts telling stories about the missing, captured, and murdered. Each episode captivates its listeners with a thrilling narration of true-crime from around the world. There are over one hundred episodes to binge, so start listening today! Another true-crime themed podcast that you have to hear is Serial. Serial started the genre of the crime podcasts and is still a true-crime favorite. The hit podcast has three seasons. Each season the hosts investigate a murder case in real-time. With new evidence pilling up each episode, it’ll be hard to pull away from this intense series. 

The Bachelor Nation’s Favorites: The Viall Files

The Bachelor is the show that keeps on giving. Between The Bachelor, The Bachelorette, and Bachelor in Paradise, ABC produces a season full of love and drama – but mostly drama. Nick Viall, the bachelor in season 21, recaps each episode on his podcast The Viall Files. Bachelor Happy Hour is another amazing podcast where co-hosts and past Bachelor contestants Rachel Lindsay and Becca Kufrindives dive into each juicy episode. 

Podcasts are great for long car rides, getting ready in the morning, or winding down at night. There are thousands of podcasts to choose from, so you’re sure to find one you like. We hope you’ll love these podcasts just as much as us! 

How a simple detox can boost brainpower Comments Off on How a simple detox can boost brainpower 193,496

Girl drinking berry smoothie

 

You know that one person who’s always talking about the latest cleanse or trendy detox and how “life-changing” it is. It’s almost guaranteed that within a few days, they’ll be on to the next one. Who doesn’t want to lose weight, improve endurance, and purge toxins? It’s not surprising to see short term physical benefits from detox, but often not mentioned are the mental health and cognitive performance benefits also gained from a proper detox. Mental health and brainpower benefits are significant.

Anxiety. Insomnia. Depression. Dementia. Eating disorders. Even Alzheimer’s is on the rise. While going on a short term cleanse or detox to help treat any disorder might seem counterintuitive, restoring your body to health both mentally and physically can drastically boost your mood and overall disposition. The glow of positivity from improved self-image helps interpersonal relationships as well.

Girl hiking outside
Is a detox right for me?

Grow new brain cells

  • Most detox diets are significantly low in calories which may help boost Brain-Derived Neurotrophic Factor (BDNF). This chemical signal in the brain promotes new cellular growth.
  • As a result, it may lead to a number of mental health benefits including improved brain health and functioning, as well as to help stave off mental illnesses. There are some great BDNF studies available online.

Enhance focus and concentration

  • Another benefit one can attain from slightly restricting calories during a detox is the increase in focus. This is thought to come from a mechanism known as “food-seeking behavior.”
  • The mechanism involved has to do with a rise in hormone production. Dopamine, adrenaline, and cortisol boost focus and reduce distractions. Along with helping to block out distractions, a detox can also help keep your mind focused on tasks. This can help boost productivity in an academic setting or in the workplace, as well as helping to accomplish tasks at home that require efficiency and critical thinking. Additionally, it also may help improve focus and intensity during sports and other physical activities.
  • Certain supplements called nootropics help boost brain function even further by promoting increased blood circulation, stimulation of the central nervous system, and stimulating new brain pathways.

Increase blood flow to the brain

  • Detox diets can boost brainpower through PGC-1-Alpha. This multi-faceted signal assists in a wide range of bodily functions including increased blood flow to the brain improved blood circulation and supplied nutrients and oxygen.
  • This effect is quite beneficial to cognitive health.

Boost mood and good vibes

  • High levels of vitamins and minerals consumed in certain detox treatments boost mood and good vibes by producing serotonin and dopamine.
  • Processed foods, refined sugar, and other food-like products may cause mood swings, feelings of lethargy, energy crashes, and other unpleasant symptoms that may lead to malnutrition.
  • Nutrient deficiencies should be addressed in order to promote overall healthy body function.
Girl hiking outside jumping
No more brain fog!

Improve brainpower, cognitive function, and problem-solving skills

  • This should come as no surprise. High-nutrient, low-calorie foods can greatly improve cognitive functioning.
  • Eliminating nutrient-deficient foods will lift “brain fog” caused by poor diets.
  • Clearer thought processes and faster decision-making skills may be felt almost immediately after commencing a detox.

Improve brain-signaling

  • Hydration is always important. And increasing water intake is usually an aspect of many detox plans. Proper hydration enhances overall health, and greater hydration levels can lead to improved brain-signaling.
  • It goes without saying that water is important for all living things, and it’s especially true for living organisms that are made up of mostly water. In the human body, 73% of the heart and brain is water. This is why dehydration has a direct effect on cognitive performance.

Prevent mental illness

  • Aside from boosting mood and good vibes, assisting in the growth of new brain cells, and improving cognitive performance, a detox can also help prevent mental illness.
  • Brain matter growth can help prevent illnesses like depression or bipolar disorder from developing.
  • An increase in nutrients can help reduce anger and may help prevent the onset of Alzheimer’s disease and dementia. With the rise of mental illnesses, it’s worth trying different methods every now and then to see what works best for you.

Prevent cellular breakdown

  • A detox diet can help reduce inflammation in the body. This helps prevent cellular breakdown and promote healthy cells (which, obviously, helps overall health). This is true for all the body’s cells, including those in the brain.
  • Implementing a regular detox may not only help promote the growth of new brain cells but also help protect the cells you have, which can preserve and further boost brain function.

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