Perfect legs and Thighs

Perfectly shaped smooth legs and thighs. Who don't wants them? One can show them all the time  unlike abs and chest. Legs should be luscious and should look glamorous. To get such legs, body fat should be at minimum healthy level. For that you have to be on good strict diet and workout.

Here is what you can do for perfectly shaped legs:

There are 5 main parts in legs; 4 in thighs and 1 in calves. You need to focus on all 4 parts in thighs as well on calves. Here are some exercise and workout for getting shaped thighs and legs. Do it slowly and firmly with start.

1) Lunges: 

• Stand tall and lift your chest, look straight and be relax. 
• Stand with your legs slightly apart. 
• Slowly move forward your right foot. Do not try to lunge forward with more distance. Try to go for less distance at first. 
• Bend knees in such way that your thigh and lower leg should form a correct angle.
• Lower legs until left leg's knee almost touch the floor. 
• Rise back, pus backward and come in the starting position. 
• Repeat with alternative legs.
• You can make this exercise more hard with dumbbells in hand. 

2) Wide Squats: 

• Squats are very very very important exercise for overall legs shape. It contributes for thighs, hips and calves equally. 
• Stand tall with your feel apart a bit. Make sure your toes pointing towards straight ahead. 
• Arch your lower back a bit and bend slightly with knees. 
• Lower your body from your knees and hips.( just like you are sitting on chair)
• Squats until your thighs are almost parallel to floor. 
• Slowly return inn the starting position with your legs straight. Do not look your knees. 

3) Outer Thigh Lifts: 

• Lay down on your right side. Make your head, shoulder and hips in alignment. 
• Make your right hand extended out and resting under your head. 
• Slowly raise your right leg. Hold it for a moment and bring it back in lower position. 
• Repeat it and then with left leg. 

4) Inner thigh lifts: 

• Lay down on floor with your right side up. 
• Make your body in straight line and make your legs, shoulder, hips all aligned. 
• Your weight should be on your hips and elbow. 
• Bend your left leg and place it on the floor in front of you. 
• Keeping your right leg straight and flexible, raise your lower leg. 
• Hold at the top position and then slowly lower back
• Repeat

5) Calf raise: 

• Stand straight
• Lift heels of the ground and rise on your toes as high as you can. 
• Slowly lower back and repeat. 

How to burn calories easily

We can burn calories easily by increasing metabolic rate:
We can make faster weight lose and burn calories more easily.
Think an example. If a person's body needs 2500 calories a day and it burns 2500 calories a day then he will never gain weight. That's why some people do not gain weight even if they eat junk food.
So the key for burning calories is to speed up metabolism.

Three Functions for burning calories: 

Basal Metabolic Rate (BMR): It is the amount of calories we use to stay alive and function our internal organs. It works even when we are lying down or sleeping. BMR accounts most part for calorie burn in an average person. BMR counts 60% for calorie burn in an average person.

Burn calories from daily activity: It is calorie burned by giving energy for daily activity in outsiide activities such as lifting your leg, arms. It accounts 30% of all calorie burning.

Dietary Thermogenesis: It is the energy used to digest food and used in digestion system.

Tips to speed up metabolism and speed up the rate of burning calories:

Build Muscle: Muscles building increase the metabolism in the body.  For each and every extra pound of muscles, you need extra 50 calories per day. Also, regular workout of muscle building workout boost metabolism and keep it at healthy level.

Keep moving: As we know and average person use 30% of its calorie in daily activity, many people who have sedentary lifestyle uses just 15-20% calories. One can increase it by some extra movements. For example, swinging legs, drumming fingers, changing position, taping your feet. Also try to use stairs instead of elevator.

Eat Spicy food: Spicy Vegetable food such as chilli can increase metabolism rate.

Green tea: Caffeinated drinks can increase metabolism rate. Green tea can increase metabolism  too. It also decrease hunger and so it helps lower the intake of calories.

Aerobic Exercise: High intensity aerobic exercises makes your metabolism high. It also makes you burn more calories.

Eat small meals

Low calorie food menu

Here is low calorie menu for all who wants to lose weight with good amount of protein and carbohydrates. With this menu, one can lose 2-4 lbs in a week depending upon activity level.

1000 Calorie Diet with 60g Protein, 145g carbohydrates & 21g fat

Breakfast

• Banana sandwich made with 2 small slices of wholemeal bread and a small banana.
• 200ml glass of orange juice

Morning Snack

• 100g pot of low fat fruit yoghurt

Lunch

• 1 wholemeal roll (45g) filled with 70g tuna (canned in brine) and 10g reduced calorie mayonnaise
• Mixed salad of 50g lettuce, 50g red or yellow sweet peppers, 10g spring onions.

Afternoon Snack

• 28g bag of lower fat crisps (eg. Walkers Lites)

Dinner

• 70g Roast Chicken breast (without skin)
• 80g Potatoes, mashed with 30ml semi-skimmed milk
• 60g Broccoli, steamed or boiled
• 50g Carrots, boiled
• 100ml Gravy (made from granules)

Evening

• 1 serving of low calorie Hot Chocolate Drink made with powder and water (eg. Cadbury's Highlights)

Weight lose tips

1. Set up realistic goal
2. Keep track 
3. Motivation
4. Move it to lose it 
5. Pay attention of food portion
6. Clean your refrigerator
7. Dinner deck
8. Avoid hunger
9. keep healthy product on hand
10. Stock up "impulse fruits." 
11. Downsize plates, bowls, glasses and silverware
12. Avoid late night snacks
13. Buy a pedometer
14. Treat yourself
15. Dine just at table
16. Sleep well 
17. Weigh regularly
18. Reward yourself

Slim tight abs and body fat

Everyone needs a fat free sexy slim and tight abs. But to get rid of fat from tummy is not easy. It needs more then just ab exercise. To gerdt strong abs and tight tummy you need to get good lifestyle, good diet and yes lots of hard work (I mean ab exercise).






To understand abs, you need to understand abs anatomy well.
There are three main muscle groups in abs:
Rectus Abdominals
Internal & External obliques
Transverse abdominis

To get defines well toned abs with 6 pack, 4 pack or 8 pack you need to get rid of your fat. To get well toned, it is very important to reduce fat percentage. Tummy fat is very loyal to body, lol, really it leaves body after almost all body parts get fat free. You will not see a chubby guy with 6 pack abs. That's why it is more tough to get abs.

Generally body fat range to get your abs started defined you need 10% fat percentage for men and 14% for women. If you can make it little lower then it will start getting 6 Packs. 6 Packs getting started at about 6% for men and 11% for women.

Proper form in Abs workout:


Do Not bend joints vigorously: Do not do any exercise vigoursly. If you straightening legs or arms do do it till the joint gets locked. Try to move smoothly with joints.

Joints alignment: Keep your joints in good alignments. Go smoothly for the positions you find awakward.

Support your Spine: While doing abs workout its very important to take care of your spine. Avoid jerk in spine and excessive shocks.

Keep Breathing: Always maintain your normal breathing while exercise. Exercises makes blood pressure high, so with that if breathing momentum breaks it can be harmful.

Brazilian Butt workout

Whats similar in Jenifer Lopez, Kim Kardasian, Jessica Beil, Shakira, Beyonce, Sofia Vergara?
Yes, perfectly shaped butt.

Butt is just a muscle group that can be toned and made fit with exercise. To made your butt firm, in shape and in tone manner. Make sure to do this set of exercise for 3 times weeks in addition with cardio exercise.
Do this first set for 3 times a week and set 2 about 1-2 times a week.

Brazilian Butt Workout Part 1:
1) Kneeling Glute lift with pulses
2) Single leg bridge
3) Resistance band crab walk
4) Squat with kickback
5) Standing side kicks
6) Explosive lunges

Brazilian Butt Workout Part 2:
1) Ball Bridge
2) Stability Ball Glute lift
3) Bench side step up with side leg raise
4) Stability ball side leg lift with rotations
5) Dumbbell Sumo Squats
6) Elastic band bridge

Run Properly

Generally, when it comes to running, people think about just legs. While the truth is running is the best exercise and it involves almost all body parts from head to toe. people forgot to take care their upper body and torso and somehow hurt themselves or they didn't get full advantage from exercise.

Running is the best workout and it gives great fat burning session. Running should be efficient and one should run with their full efficiency but injury free. 

Here are some tips how to run properly.
Head: Its very important to keep your head straight and in proper alignment while running. Do not look downwards. Keep your head straight and look straight. Relax yourself.
Shoulders: Keep your shoulders relax and lose. Keep it square. Do not slouch.
Torso:  Torso must be in correct position with hands and shoulder. Torso should be straight and in upright position. Do not lean forward or lean back while running. Leaning forward or back causes extra stress in your spine.
Feet: Your Feet should hit ground properly in relax manner. Your feet should be springy and relax.

Avoid Carbonated Drinks

Carbonated drinks are full of gas. Guess where all those bubbles going to end up? Yes right, in your tummy. It gives lots of Carbon Dioxide in your stomach. So try to cut back on carbonated drink even if its diet, carbonated water or Beer.
Moreover when you use straw to sip drinks it gives your stomach some extra gas. Straw is definitely useful for your teeth as it reduce contact between teeth and drinks but its not so friendly for your stomach.
In addition, those carbonated drinks are acidic in nature that produce more gas. Not only carbonated drinks but hot coffee, diet drinks, cocoa etc also can be acidic to your stomach and can be a reason for bloating.

Tips for Flat tummy / Get rid of Bloating

OK, you did a great job in workout, sweating but guess what? your tummy fat is still there. The fact is tummy fat is the first one to start getting on your body and the last one to go. It is really hard to get rid of tummy fat. It makes you disappoint that after all these workout session and hard work you still have the same belly.
It is called Bloating. Bloating makes it almost impossible to go on beach and have beachwear in summer.



Here are some tips to get flat tummy:

1) Avoid carbonated drinks
2) Drink more Water
3) Avoid sugary candy
4) Reduce Salt intake
5) Avoid food that cause Gas
6) Eat slowly
7) Cut back on caffeine
8) Cut back on fatty foods
9) Cut back on Alcohol
10) Cut back on Spicy food
11) Dietary Fiber
12) Potassium rich food
13) Small meals
14) Walk after meals
15) Avoid cigarettes
16) Lower your stress level
17) Use natural remedies
18) Maintain healthy lifestyle

Think beyond Cleavage

Cleavage is not only part that shows sexiness-other body parts can be as sexy as cleavage. We can be aroused looking bare parts. Do not just concentrate on flashy cleavage or legs but focus on other body parts equally.

Smell

When you get closer to someone, its important to smell well according to your gender. Perfumer Sylvaine Delacourte said " The closer someone has to go to smell your fragrance, the more seductive it becomes".
But it doesnt mean you have to shower in perfumes, many people have allergy of strong perfumes. A good perfume can be wear on wrist or on the back of ear.

Dim the lights

Beauty looks even more beautiful in dim light! We all knows candle light dinner is romantic but candlelight cant be used in a party but dim light, coral and amber hued bulbs are sexier then the usual white lights. Dim lights makes skin glows and looks it more sexier.

Stay on your Feet

Staying on your feet shows the full body. At a get together or at a party you can get more attention if you stay more on your foot. Generally people gets more attention to whom is high up. It also make others feel in their mind that how they look like standing with you and yes they can get idea of your physique.
A bit surprising factor is how the person standing with their toe. Its a saying that if a person is standing with toe towards you then it means he/she is interested in you. Try!

Touch

The amount of touch shows the confidence, trust and engagement in relation. When a woman touch a man's arm, it shows they both are engaged in each other. Its necessary touching your partner to show up your feelings. Touching yourself is also something you can do to get attraction from opposite sex. Touching your neck, hair and other body parts shows others what you wants and feel.

Express yourself the right way

It is true that expression describe us best and we gets attracted to people who animates their face , expression and voice. Show up in your expression and feel  the difference.

Make Eye contact

Eye contact is really something that makes a move further in relationship. Eye contact can be innocent  or lingering. It depends on how you want to go ahead. Eye contact can communicate with the other person as well can give them invitation too.

Wear Red to looks sexy

Red is definitely a hot color. Women loves red and pink, but for Men red is the sexiest color. That's why woman who wore red gets more attention then others who wore white, purple, green, orange and other colors. Red is girly color and Blue is manly. Pink is definitely girly but its also childish. So Red is the best choice to look sexy and getting asked out.

Ways to look sexy

Its not totally possible to make change over and convert a person into a different one who looks so sexy. But with some effort we can make ourselves looks sexy.
Here are the steps.
1) Wear red
2) Eye contact
3) Expression
4) Touch
5) Stay on your foot
6) Dim the lights
7) Smell good
8) Be straight 

Lose 20lbs.of Fat in 30 days without Exercise

Do you really think it is possible to lose 20 lbs. in 30 days? Yes it is. We can achieve this by optimizing three factors. Exercise, Diet and
Here are some rules to follow for effective result:


1) Avoid excess carbohydrate (mostly White)
Try to avoid white carbohydrate in diet. So try to avoid rice, potatoes, pasta, cereal and bread. These foods gives excess carbohydrates. Basically avoid these foods or take it in very less amount.
2) Eat small meals.
3) Eat same meals with Protein and Vegetables
To get success in your try, eat same meals with full of protein and vegetables. Try to mix and match your food from these groups.
Protein: Chicken breast and thigh, egg white, Beans
Vegetables: Spinach, Banana, Peas, Asparagus
4) Get low on carbs but also get adequate carbs:
Most people who go on low carbohydrate diet usually complain about lower energy, dizziness and tiredness. This is why its so important to get adequate amount of energy while on low fat/low carbohydrate diet. 
5) Do not Drink:
Drinking ( not just alcohol) gives you massive amount of calories in coffee, tea, cold drinks etc. Yes aclohol obviously gives more amount of energy too. Try to not get calories in drink. 

Total body workout: Burn fat & Build muscles

A workout mixture of cardio as well resistance exercise is an excellent way to get out of boredom and braking the plateau of weight loss. It gives benefits of both resistance training and cardio. It allows to burn fat and build muscles simultaneously. In such kind workout, heart rate remains elevated so it allows burn fat. Total body workout allows to burn the same amount calorie as cardio exercise. Total body workout is short but its realy powerful.
Total body workout also have significant effect on EPOC ( Excess Post-exercise Oxygen Consumption). It also knows as after burn, it means you can burn fat even when you are sleeping. Good thing about this workout is you don't need any fancy equipment.
This workout lasts about 25-30 minutes. Basic thing is to keep moving from exercise to exercise but not stop in between.

Workout:
Do these exercise for once if you are beginner otherwise do it twice. Keep 1 minute interval in between:
This means keep moving foot to foot, move from one place to another. If you are fit then do side by side jumping, rope jumping, climbing stairs etc.

Do this routine twice a day but if you are a beginner then start with once a day.

1) Running:  

• Run in a place.
• Bring your knee up to the hip level.
• Keep your back straight. 
• Stabilize your body using your arms. 

2) Jumping jacks or star jump:

• Start with keeping your feet together.
• Do half squat and jump up in explosive movement. 
• As you come down on ground, bend your knees in such a way that your hands can touch ground. 
• Bounce back for another jump. 

3) Tuck Jumps:

• Stand up straight and keep your knees a little bit bent. 
• Bend your knees and jump up powerfully so your knees comes towards your chest. 
• Again, keep your body straight using your hands. 

4) Mountain Climbers: 

• Get into push up position. Bear your body weight with your arms and legs. 
• In this exercise, your upper body will remain the same and your lower body and legs will do movement. 
• Bend one leg and bring it forward to your body. 
• Alternate your legs. 

Cardiovascular Excercise

Cardiovascular exercise involves using the large muscle groups. Aetc.
 20 minutes cardiovascular workout maintain 60-80% of your heart rate.
Example of cardiovascular exercise includes running, walking, cycling, rowing, rope jumping, swimming etc.

Benefits of Cardiovascular Exercise are:

• Burn calories
• Improve metabolism
• Burn Fat
• Improve heartbeats
• Improve heart functionality
• Increase endurance
• Improve sleep
• Help decreasing stress, depression

Top 10 tips to get Skinny

Top 10 tips to get Skinny/ loss weight: 

1) Determine your body type and be realistic in choosing your goal. Find a realistic role model, use Body type calculator.
2) Determine body fat percentage. Make sure that you remain in healthy body fat range. It is not good to have too low or too high body fat. Use body fat calculator to calculate your body fat.
3) Eat 5-6 small meals a day instead of 2-3 big meals.
4) Determine your ideal body weight based on your body type.
5) Count your calorie intake. If its high, deficit your calorie intake as per needed. Calculate calorie calculator to find out your calorie needs.
6) Do not go for crash dieting, it will trigger your starvation protection mechanism.
7) Do cardiovascular exercise. It will make you slimmer and toned.
8) Running is excellent exercise to get slimmer.
9) Do High Intensity Interval Training (HIIT).
10) Be patient.

Small Meals

Small meals for Weight loss:

Small meals are important to lose fat and get healthy. It maintain fast metabolism, it make sure your body does not gain weight even when you are sleeping. Do not eat big meals (full dinner) at once as it saves calorie in your body and make you fat. It takes about 3 full hours to digest a meal. In digestion, food gets broken down into sugar, the sugar travels through the blood and it spikes up sugar level in body. Now if we take a full meal full of calorie then it provides extra amount of calories that eventually save as fat in the body.

1) Faster metabolism: Body is programmed to converse energy when food intake stops. Sugar level in blood fluctuates every 3 hours if we don't eat something to maintain sugar level and metabolism. frequentaly taken small meals can help maintain metabolism and decrease body fat percentage.

2) Reduced Cholesterol: Several small meals a day reduce participant's total cholesterol levels by about 8% and bad cholesterol level by 12%.

Body Fat Percentage

Ideal body fat percentage varies from person to person depending upon different factors such as body type, age, genetics, activity level and diet.
For males, minimum body fat percentage to maintain safe health is 5-9% and for female it is 13-15%
There are some suggestions about body fat percentage, it includes range of 16%-20% and 20-21% for women and 8-14% and 10-14% for men. Anyone from this range shows lean appearance.