7 day waist slimming challenge

How to Get Rid of Water Retention and Lose Weight With 5 Simple Steps

Experiencing some puffiness, swollen legs and feet, and also stiff joints are unpleasant symptoms of water retention. There are actually three types of water retention, and first one of these (medical fluid retention) is actually caused by serious health conditions like heart and thyroid diseases, arthritis, or lupus. The other two types are cyclical and general water retention and they are associated with lifestyle and women’s menstrual cycles and usually are not subject to medical treatment.

The medical fluid retention has to be treated by doctors. But in case  your health is fine, you should try try to follow these tips that Bright Side has prepared for you. These may help you forget about all the discomfort water retention brings.

Main symptoms of water retention:

 Because of water retention, we might feel heavier than usual or be less active. Some other symptoms can  include the following:

• Indentations in the skin
• Puffiness of the abdomen, face, and hips
• Some weight fluctuations
• Having stiff joints
• Bloating, especially in the abdominal area
• Experiencing swollen legs, feet, and ankles

How to reduce water retention and lose water weight?

1. Eliminating stress

Experincing stress is a reaction of our body to a dangerous or complex situation. And as part of the fight-or-flight response, our adrenal glands release cortisol (also known as the stress hormone). As this this study has found out, cortisol increases fluid retention. In case  you want to forget about puffiness and stiff joints, you shall practice breathing techniques, yoga, leg lifting, and learn to relax properly.

2. Relaxing in the sauna

Going to a  sauna is not only a good way to relax and escape from your everyday problems, it is yet  another way to decrease water retention. According to one article that was  published by Harvard Medical School, sweating begins almost immediately. The average person loses a pint of sweat during a brief stay in a sauna.

3. Exercising

Are  you doing  sedentary work? It is most probable you noticed that your legs and ankles are swollen when you come home. Sitting too long may cause some water retention and its associated symptoms. In order to avoid it, you should make your life more active: as for example go to the gym, walk to and from your job, run, or go to a swimming pool.

4. Adjusting your eating habits

Eating some  foods that are rich in protein, potassium, vitamin B6, and also magnesium can also help to decrease water retention. These kinds of products include: eggs, artichoke, mackerel, avocado, beets, celery, pineapple, asparagus, apricots, figs, and dark chocolate. And it is really better to avoid high salt food like instant oatmeal, sports drinks, cottage cheese, cookies, or canned veggies.

5. Getting enough sleep

Having a lack of sleep will always negatively impacts our health and it can cause serious medical conditions like obesity, heart disease, high blood pressure, and diabetes. Researchers also  confirm that bad sleep may also affect the sympathetic renal nerves in our kidneys, which is known to regulate water balance. Most of us will have to sleep approximately 8 hours to be able to function properly, but some of the people need more or less time. Do not forget that if you wake up tired and are constantly looking for a chance to take a nap, it is quite likely that you may need more sleep at night.

8 simple exercises to get rid of bra bulge

8 simple exercises to reduce belly fat

8 SIMPLE EXERCISES TO REDUCE LOWER BELLY FAT

Lower Belly fat does not look good and it damages the entire personality of a person. reducing Lower belly fat and getting into your best possible shape may require some exercise. But the large range of exercises at your disposal today can cause confusion to you in making the right choice of the best one that will help you shed that Lower belly fat and reveal your hard-won muscles.

While it takes different kinds of exercises to burn the Lower belly fats in your body and achieve that desired well rounded stomach.

1. Double Leg Lifts

Double Leg Lifts are a Pilates exercise that strongly works your core. By keeping your legs firmly together, you transfer most of the work toward your abs. This is more challenging than most Pilates exercises because you have to keep your legs straight. Most trainers call this the Mermaid exercise.

How To Do:

• Lie face up on the mat and put your palms under your head with elbows wide open.
• Spread the legs and raise them upwards keeping them joined at the heels and inhale.
• Exhale as you pull your torso up from the floor and crunch your tummy, feel the tension in your back muscles and the abdomen at this point.
• Hold this position for a few seconds and then slowly lower your torso in the mat.
• Repeat this exercise 10 times at a stretch.

2. Flutter Kicks

Abdominal flutter kicks predominantly targets your abdominal muscles, working the lower abs in particular. They are also a superb workout for your hip flexors, where a large extent of the effect is felt when you are performing repetitions. Your middle and upper abs will also feel stimulation from this exercise and you will get a great overall workout by including this movement into your overall abdominal training routine. Performing the abdominal flutter kicks near the end of a workout will also improve your endurance levels.

How To Do:

• Lie on your back with your head and shoulders lifted off the floor and your hands behind your head.
• With both legs extended and toes pointed lift your right leg off the floor.
• And raise your left leg just a few inches off the ground.
• Drop your right leg swiftly down so that it hovers a few inches off the ground.
• And simultaneously raise your left leg up towards the ceiling.
• Without pause, alternate back and forth.
• Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.

3. Crunches

This is one of the highly recommended exercise which can burn lower belly fat very easily and very fast.

How To Do:

• Lie on your back with your knees bent, and your hands behind your head.
• Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously.
• Slowly, return to starting position.
• repeat this process in sets of 5 or 10 and repeat as many times as you can.

While it takes different kinds of exercises to burn the Lower belly fats in your body and achieve that desired well rounded stomach.

4. Criss Cross

The Criss Cross Pilates Exercise works your core. You can use a rope to ensure proper form. To get the full effect, make sure to keep your core tight throughout the exercise. The Criss Cross Pilates Exercise will work your core. Because your feet are off the ground, the exercise especially works your obliques and lower abs.

How To Do:

• Lie straight on the mat. Place the palms below the head with shoulders wide apart.
• Bent the knees and pull it up to the sheens.
• Now pull up your head and shoulders up from the mat till the base of shoulder blades as you exhale.
• Now inhale and exhale as you spread your left leg out and twist your torso toward right as if to touch the right knee with your left elbow.
• Now inhale as you straighten your body and switch legs, exhale as you spread out the right leg and twist your torso towards left as if to touch the left knee with the right elbow.
• Repeat the set 10 times and gradually increase it.

5. Exercise Ball Crunch

This exercise ball, stability ball, balance ball and physio ball all mean the same. This will not only improve balance, coordination and stability. This exercise need a lot more muscles stabilization engages.

How To Do:

• Lie down on the ball so that the lower back is supported and feet are firmly planted on the ground.
• Place your hands on your chest or behind your head.
• Contract your abs and lift your torso up and forward. lower back down.
• The ball must remain stable during each contraction.
• Inhale as you lower back down, and exhale as you crunch.
• Perform 1-3 sets and repeat 12-16 times.

6. Rolling Plank Exercise

The rolling plank trains your body muscles around the abdomen, hip and lower back.

How To Do:

• Lie down on the mat or floor sideways. Support your body on right elbow and right leg.
• The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together.
• Keep the knees straight. The hips should also not be touching the ground.
• Hold this posture for about 30 seconds. Once you are comfortable,
• you can hold this position for about one to two minutes.

7. Vertical Leg Crunch

How To Do:

• Lie flat on the mat or on the floor with legs extended upwards towards the ceiling.
• And then one knee that is crossed over the other.
• Breathe in and then lift the upper body towards the pelvis.
• Breathe out slowly. Do about 12-16 crunches for two to three sets.
• Check out the video above on how to do vertical leg crunches.

8. Hip Lifts

How To Do:

• Lie on the floor with your arms by your sides.
• Your palms facing down and your legs over your hips at 90 degrees. Feet are flexed.
• Then lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling.
• Then return to the starting position. Repeat 15 times.

8 Simple Exercises to Reduce Hanging Belly

Carrying too much belly fat is a big problem for many people nowadays, especially once they hit middle age. Aside from being unsightly, belly fat is the most dangerous type of body fat to carry, as it indicates a higher level of visceral fat around the internal organs. Therefore, in order to lead a healthy lifestyle and feel happy in your body, it’s necessary to take serious action to eliminate body fat.

A combination of exercise and the right diet will help you lose the abdominal fat that’s linked to a higher risk of heart disease.

1. Double Leg Lifts:

How To Do:

• Lie face up on the mat and put your palms under your head with elbows wide open.
• Spread the legs and raise them upwards keeping them joined at the heels and inhale.
• Exhale as you pull your torso up from the floor and crunch your tummy, feel the tension in your back muscles and the abdomen at this point.
• Hold this position for a few seconds and then slowly lower your torso in the mat.
• Repeat this exercise 10 times at a stretch.

2. Flutter Kicks:

How To Do:

• Lie on your back with your head and shoulders lifted off the floor and your hands behind your head.
• With both legs extended and toes pointed lift your right leg off the floor.
• And raise your left leg just a few inches off the ground.
• Drop your right leg swiftly down so that it hovers a few inches off the ground.
• And simultaneously raise your left leg up towards the ceiling.
• Without pause, alternate back and forth.
• Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.

3. Crunches:

How To Do:

• Lie on your back with your knees bent, and your hands behind your head.
• Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously.
• Slowly, return to starting position.
• repeat this process in sets of 5 or 10 and repeat as many times as you can.

4. Criss Cross:

How To Do:

• Lie straight on the mat. Place the palms below the head with shoulders wide apart.
• Bent the knees and pull it up to the sheens.
• Now pull up your head and shoulders up from the mat till the base of shoulder blades as you exhale.
• Now inhale and exhale as you spread your left leg out and twist your torso toward the right as if to touch the right knee with your left elbow.
• Now inhale as you straighten your body and switch legs, exhale as you spread out the right leg and twist your torso towards left as if to touch the left knee with the right elbow.
• Repeat the set 10 times and gradually increase it.

5. Exercise Ball Crunch:

How To Do:

• Lie down on the ball so that the lower back is supported and feet are firmly planted on the ground.
• Place your hands on your chest or behind your head.
• Contract your abs and lift your torso up and forward. lower back down.
• The ball must remain stable during each contraction.
• Inhale as you lower back down, and exhale as you crunch.
• Perform 1-3 sets and repeat 12-16 times.

6. Rolling Plank Exercise:

How To Do:

• Lie down on the mat or floor sideways. Support your body in the right elbow and right leg.
• The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together.
• Keep the knees straight. The hips should also not be touching the ground.
• Hold this posture for about 30 seconds. Once you are comfortable,
• you can hold this position for about one to two minutes.

7. Vertical Leg Crunch:

How To Do:

• Lie flat on the mat or on the floor with legs extended upwards towards the ceiling.
• And then one knee that is crossed over the other.
• Breathe in and then lift the upper body towards the pelvis.
• Breathe out slowly. Do about 12-16 crunches for two to three sets.
• Check out the video above on how to do vertical leg crunches.

8. Hip Lifts:

How To Do:

• Lie on the floor with your arms by your sides.
• Your palms facing down and your legs over your hips at 90 degrees. Feet are flexed.
• Then lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling.
• Then return to the starting position. Repeat 15 times.

THE FLAT BELLY WORKOUT

BACK FAT REMOVING EXERCISES!!!

15 MINUTE HOME WORKOUT ROUTINE

2 WEEK 6 PACK ABS CHALLENGE

12 WEEK HOME WORKOUT PLAN

30 DAY SQUAT CHALLENGE

How to lose 5 kg per week !!

Good morning! its 8:40 here now and I'm planning the day and week ahead. And i decided to share it with you. We decided that we will be going to Iran next spring and i wanted to lose weight before that. So i found this amazing diet online that promises to make you lose up to 5 kg per week if followed properly. I combined it with another diet I did a couple of years back and the results are below

06:00 - 1 cup of water with any medication/vitamins you take
07:00 - 1 cup of tea
08:00 - 1 cup of coffee
09:00 - breakfast : 1 cup of milk or yoghurt, 1 banana, 1 slice of bread and 1 egg
10:00 - 1 cup of tea
11:00 - 1 cup of tea
12:00 - 1 cup of water
13:00 - 1 cup of water
14:00 - lunch : 1 cup of juice, 1 cup salad ( cabbage+carrot), 1 slice of bread, 120 grams of protein( meat, fish, chicken or 1 egg+1 egg white)
15:00 - 1 cup of tea
16:00 - 1 cup of water
17:00 - 1 cup of water
18:00 - dinner : 100 grams of yoghurt, 1/2 cup grapes or 1 apple or 1 orange or 3 clementines
19:00 - 1 cup of tea
20:00 - 1 cup of juice
21:00 - 1 cup of juice
22:00 - 1 cup of green tea


As of today my weight is 113.9 kg. I weighted myself this morning and on Saturday I had taken some laxatives and diuretics to clean out my system as much as possible during the weekend.
Now, dieting alone wont help especially if you are having a slow metabolism like mine. So i incorpotated some exercise as well.

goal numer 1 : 10,000 steps per day
goal number 2 : 1.5 hour on the orbitrek in the morning
goal number 3 : 1.5 hour on the orbitrek at night.

The general idea is to keep your metabolism running all day.

For example, the 10.000 steps in the morning, I can go to our "local" Aldi which is abour 4 km away from home. So thats your 8 km per day gone.

Then, put baby for his nap, put a movie on and hop on the orbirek for 1.5 hour. obviously you will take breaks but the idea is to keep going until you wont be needing to take a break.

And at night, put another movie and do it again. Warm shower straight after and off to sleep.

Besides you sleep better when you work out!!

I know working out like this will be ideal and doable. I used to spend hours and hours in the gym. But then again i wasnt this heavy. But eventually i will get to the point i want . I am tired of spending the best years of my life being fat. So from today, the change begins.

Speak to you soon!! :*

REDUCE INNER THIGH FAT FOR THE PERFECT THIGH GAP!!

THE CARDIOLOGIST DIET THAT HELPS YOU LOSE UP TO 20LB IN JUST 1 WEEK!!!

NOTE: this is a 2-week diet plant and you need to eat the same thing for breakfast – every single day. You are allowed to eat 1 fruit: pear, peach, orange, melon or watermelon. No bananas or grapes.

Day 1

Lunch

• 1 orange
• 1 boiled egg
• 1 cup of yogurt (200 ml)

Dinner

• 2 tomatoes
• 2 hardboiled eggs
• ½ cucumbers
• 2 pieces of rusk

Day 2

Lunch

• 1 orange
• 1 boiled egg
• 1 cup of yogurt

Dinner

• 125 grams of beef (boiled)
• 1 tomato
• 1 rusk
• 1 orange
• 1 cup of coffee or tea (sugar-free)

Day 3

Lunch

• 1 boiled egg
• 1 orange
• A cup of yogurt
• 1 cucumber or lettuce

Dinner

• 125 gr boiled beef
• 1 orange
• 1 rusk
• 1 cup of tea or coffee (sugar-free)

DAY 4

Lunch

• 125 grams of cow milk cheese
• 1 tomato
• 1 rusk

Dinner

• 125 grams of beef (boiled)
• 2 tomatoes
• 1 apple
• 1 rusk

DAY 5

Lunch

• 200 grams of boiled meat or fish
• 1 tomato
• 1 rusk

Dinner

• ½ kilos boiled carrot, peas or potato

And last, but not least important:

1. Cook your veggies without salt.
2. Add a pinch of salt when you cook your meat.

Take a break on the 6thand 7thday.

THIN THIGH WORKOUT

PERFECT BODY WORKOUT

BUBBLE BUTT AND WIDER HIPS WORKOUT