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Contents Symptoms You Should Not Ignore, Part 1 ...........................................................................................3 Symptoms You Should Not Ignore, Part 2 ...........................................................................................5 What Trainers to the Stars Recommend for You ................................................................................6 Your First Steps in Your New Exercise Routine, Part One ...................................................................8 Your First Steps in Your New Exercise Routine, Part Two .................................................................10 Is Freezing Belly Fat Worth the Risk? ................................................................................................12 A Guide to Fat-Burning Foods ...........................................................................................................14 Get Rid of Scalp Acne ........................................................................................................................16 The Best Workouts to Get Rid of Love Handles ................................................................................18 Best Ways to Lose Belly Fat ...............................................................................................................20 Can Diet Help You Fight Acne? ..........................................................................................................22 Want Fewer Wrinkles and Perkier Breasts? Try This Sleep Position.................................................24 The Big Lie About Muscle and Fat .....................................................................................................26 Breast Implants Bonanza ...................................................................................................................27 Weight Loss Tips that Really Work, Part Three .................................................................................28

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Symptoms You Should Not Ignore, Part 1 by Jayna Davis There are any number of (bad) reasons why you don’t go to the doctor more. You don’t have insurance or you don’t want to pay the co-pay or you’re afraid that it’s a waste of money or you don’t want to ask for the time off, blah blah blah. You can get away with all of that for awhile, but sometimes delays can lead to illnesses simply worsening. In fact, a recent poll of doctors unearthed a list of symptoms that no one should ignore. If you have any of the symptoms described in this post or the next one–MAKE AN APPOINTMENT. Are you scared yet? You shouldn’t be, just go see your doc if you have any of these: 1) Extreme fatigue You might think this is normal, given your hectic lifestyle, but it is not normal. Your body was not made to function in a perpetual state of tiredness. If you are tired all of the time, even after several nights of good sleep in bed, a fairly healthy diet and no outstanding soreness or stress in your life, something is not right. It could be simple anemia; it could be cancer. You’ll never know until you go the doctor, get checked out and perhaps have a few tests run. Even if those around you seem to do it all and never get tired, if you are feeling loggy all of the time and have not changed your schedule, you need to see a doctor. DO NOT consider yourself a wimp. Your body is trying to tell you something and you need to listen. 2) Extreme Thirst Point one covered feeling really, really tired. This point covers feeling really, really thirsty. If you are thirsty all of the time and drinking (then peeing) all of the time, then you could be at risk for type 2 diabetes. You don’t want to mess with diabetes: it more than doubles your risk of heart disease and can lead to all sorts of nasty problems, such as stroke, blindness and even some cancers. You’re not alone if you have diabetes, the rates are skyrocketing. In fact, they have gotten so high that a recent study issued a solemn warning: if Americans don’t start exercising more and losing weight to decrease their chances of developing diabetes, as many as 50% of adults will have the disease or pre-diabetes by 2020. That will actually cause an epidemic and put all sorts of strain on our health care system. Forget the country, let’s focus on you. If you have extreme thirst, you need to get checked out. 3) Extreme Heartburn One more extreme to look out for: heartburn. If you need an antacid every now and then, don’t panic, but if heartburn is cropping up in you or someone you know once a week or more, your body is trying to talk to you and tell you that there is a problem. Those stomach acids that keep gurgling up can form scar tissue in your esophagus and heighten your risk of esophageal cancer. Your doctor can do a lot to help that will work better than Tums or Rolaids. S/he might prescribe a medicine that acts as a proton-pump inhibitor, such as Nexium, Prilosec or similar meds. Then, the doctor can begin to help you discern the underlying causes of your frequent heartburn. Those may include stress, diet or weight, all of which can be managed to help you feel a whole lot better.

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http://shortcutit.com/WeightLoss_Issuu The human body is an amazing organism. It has many ways to tell you that something is off kilter. If you are excessively tired, thirsty all of the time or constantly battling the burps, you need to find out what is happening in your body that is not normal. Put all of those half-baked excuses on the shelfâ&#x20AC;&#x201C;make an appointment and get some peace of mind about what is wrong. Then, you will see that you donâ&#x20AC;&#x2122;t have to feel tired or thirsty all of the time. Once your condition is treated, you will be amazed at how much better you feel. It all starts with you not ignoring your symptoms.

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Symptoms You Should Not Ignore, Part 2 by Jayna Davis As stated in the last post, all “good” excuses for not going to the doctor are hereby outlawed if you have any of the symptoms discussed below. A recent poll of medical professionals found a handful of symptoms that absolutely, positively should not be ignored. Here are three more that you need to keep an eye out for in yourself or a loved one: 4) Bleeding Gums If you see blood on your tootbrush, you need to verify that your gums are bleeding. If they are indeed bleeding, then you need to see your dentist as soon as possible. It’s not that you will lose excessive amounts of blood or even that the discomfort level is high–bleeding gums could signal a far greater problem, such as heart disease, stroke or arthritis. Your body’s response to gum disease can increase the number of harmful chemicals that are circulating in your body. No, you don’t just have “tender” gums. You have a problem if your gums are bleeding and you need to go to the dentist without delay. 5) An Unusual Spot Freckles are fine and a few moles are not something that should cause you hit the panic button, but if one of your spots is quite different than the others, then you should have a dermatologist take a look. For instance, if most of your spots are a light brown color and one is black or pink, that unusual one could be a problem. Likewise, if you have a fairly standard size for the moles on your chest or back and one of them has grown far larger, it, too, needs to be checked out. Despite increased warnings about melanoma, its incidence continues to boom, unfortunately, experiencing a 30% jump in just the past 10 years. Rates of melanoma are growing at an even faster pace among young women, so be on the lookout, particularly on your torso and legs. For that guy friend, keep an eye on his back and chest. 6) A Throbbing Pain This symptom is not about migraine headaches, but focuses on joint soreness, such as a foot that does not stop throbbing even after you elevate it and stop using it. If your foot aches even after you get into bed, you could very well have a stress fracture, a small crack that occurs when your bones cannot take the impact of a repetitive movement. Your shins can have similar symptoms. These stress fractures could indicate low bone density, and they often strike the feet first. They can occur due to shoes that don’t support your feet properly or because you have subjected them to too much activity. That charity 5K that you ran last week should not still be felt in your feet a week later. If you wait another month or two to see the doctor, it will only get worse, and your treatment and recovery period will only lengthen. You might even need a splint if the fracture is severe enough. Don’t play tough guy! Set aside a small amount for your co-pay and go see a doctor. The earlier you report a throbbing foot, the more likely that the treatment will be simply rest. Staying off your feet for a week? If you have a doctor’s note, you could earn some paid vacation and get better, not a bad deal. If your gums are bleeding, your foot is throbbing or you have an unusual mole in size or color, you need to see a medical professional. Forget the cost; consider it an investment in your long-term health. By the way, the Internet is a great thing, but all of the study in the world that you do about your bleeding gum will not solve the problem. Not even an afternoon surfing the Net can earn you a medical degree. Go see a pro, without delay!

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What Trainers to the Stars Recommend for You by Jayna Davis That celebrity that you wish you looked like? She didn’t get that tight body by herself. She has a trainer on her paid staff who pushes her a lot harder than she wants to go. She puts up with the trainer because she knows that she makes her living thanks to her body. If she puts on 10 lbs, the tabloids will crucify her and she can kiss that next film role good-bye. Aren’t you glad that you don’t face that type of pressure? The trainers who push the stars have advice for non-celebs who want to get in shape, even future stars like yourself. Here are a couple of tips for your weight control program from the trainers of the stars: 1) Keep a food journal. The goal of any weight control program should not be starving yourself, says Teddy Bass, who has trained Cameron Diaz and Lucy Liu (no word on the other Charlie’s Angel!). He recommends keeping a food journal to record what you are eating, how much you are eating and the total caloric intake. This is very good advice. There is nothing like seeing the truth in black and white on a piece of paper or on your iPhone’s screen. Hopefully, you won’t be too shocked by the totals when you see them. If you are, then you will quickly realize that portion control and healthier foods will be key to your weight loss ambitions. 2) Set goals for your training. Jamie Milnes, who has trained Cindy Crawford, among other stars, recommends having a larger goal for your training, such as athletes do when they work out. This is also great advice. Working out for no clear purpose (other than the fact that you should) can get very dreary. If you have an athletic goal outside of your training, it can do wonders for your motivation. Examples would be running/walking to prepare for your first 5K, or losing weight for a milestone birthday or working on your tennis game to win at least one round in a low-pressure local tournament. Such goals have been used to motivate athletes for a long time; they can propel you in your workouts as well. 3) Exercise as soon as you can each day. Valerie Waters, who has trained Jennifer Garner and Poppy Montgomery, tells her clients to work out first thing in the morning, then they will have a sense of accomplishment throughout the day. That is certainly true but might not be practical for everyone. The principle of working out as soon as you can is a good one. Even if you simply get out for a lunchtime walk, you will have the feeling that you have done something good for your health for the entire afternoon. One truth is certain: if you always save your workout for the end of the day, it can become very easy to skip it. Work out as early as you can so that you can savor your accomplishment for most of the day. None of these tips are first-time truths, but if they work to keep your favorite celeb in shape they do have merit. Keeping a food journal could change your eating habits and your life; it helps to diagnose the problem if you have one. Any time that you can look at cold hard numbers and facts, you will be on your way to a solution. As for goals in training, this can be a fantastic benefit to you as you seek new levels of fitness in different increments. Getting ready for that 5K in two months, then that 8K in four

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http://shortcutit.com/WeightLoss_Issuu months, etc., can push you more than running when you feel like it. The old saying â&#x20AC;&#x153;if you aim at nothing, you are sure to hit itâ&#x20AC;? applies here. Finally, working out in time to bask in your achievement can give you a nice prop for the remainder of the day. Some of us do not start moving well until after 10 a.m. Even so, workouts that leave time in the day to feel good about yourself are always advisable.

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Your First Steps in Your New Exercise Routine, Part One by Jayna Davis The New Year is about to roll around and you’ve read enough preachy articles about how you need to exercise regularly and eat right to achieve that killer body that you want. You want that body not just because it will attract more guys, but because you are sick of looking in the mirror and not liking what you see. First of all, let’s be real honest: the lifestyle of the average American does NOT lend itself to exercising regularly. When exactly are you supposed to squeeze workouts in? At 6 in the morning before you go off to work? At 6 in the evening when you are dead tired after work? At 9 at night when you just want to chill in front of the tube? No, our modern lifestyles do not include much time for exercising, so even if you are able to carve out a little time to exercise, you are to be congratulated. It’s actually a super-smart move on your part. You not only will look better, you will feel better and sleep better. I know you’ve read this before but it’s true: our bodies were made to move, at least part of the time. Sitting in that chair all day is certainly not the best prescription for top mental and physical health. You will become more of what you should be as a human being as you exercise a bit. So, the desire is there, the timetable has been created and you are ready to get started. Now what? Here are a couple of tips to help you start your new workout routine: 1) Make exercise a social affair. Many a well-intentioned person has vowed to hit the treadmill several times a week. You might be one of those strong people that is able to have that type of self-discipline to run alone in your basement, but most successful workout fiends will tell you that having people around you when you exercise is crucial. That doesn’t mean you have to run in the park in short shorts right in front of all the old men on the benches. It does mean that you will probably be more apt to stick with your new initiative if you either find a workout partner or join a health club with classes that you can take. In many of those classes, you will be able to create an instant accountability system that will bring you back week after week. The first couple of times that your new friend says, “Where were you last week? You’re not going to get all you can out of this if you come every other session,” you’ll be far more motivated than you normally would be. Make your new exercise routine a social one. Find a jogging/walking partner, join a health club, enroll in a class. All of this will help you to fulfill your vow. 2) Don’t over-exercise in the beginning Don’t try to lose 5 pounds in your first workout. The mistake that many new exercise fans make is going too hard early. In other words, don’t try to do that entire workout that you downloaded from the Internet the first time you attempt it. You will become exhausted and you will be sore from head to toe the next day. Then what? You will not feel like exercising for 4-5 days, you will get busy again and your new routine might be finished after just one attempt. That’s not much of a routine!

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http://shortcutit.com/WeightLoss_Issuu Instead, do about 1/2 to 1/3 of any routine that you adopt, and work your way up. Another consequence of working out too hard the first time or two is that you can drag for days afterward and be more vulnerable to illness because of your weakened condition. Ask around and see if anyone in your office can tell a story about this. It happens all of the time– people work out hard, get sick, then stop. Be patient with yourself and work out enough to feel tired but don’t get sore. Err on the side of caution. You have plenty of time to fulfill that Navy SEAL’s workout routine that you found online. You’re not in SEAL shape yet! Give yourself time. By following these two simple steps, your new exercise routine has a much better chance of success. Make it social but don’t overdo it early. You are aiming for long-term results. Getting off to a good start is crucial.

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Your First Steps in Your New Exercise Routine, Part Two by Jayna Davis In part one of this series, we discussed how to get your new exercise routine off to a great start by making it a social affair and not overdoing it early. These two pieces of advice have helped many a new fitness buff to create the type of exercise routine that they can actually stick to. The goal of your new regimen is to do something active at least three times a week, despite your hectic lifestyle. And, this new schedule is for the long term. Think of your new exercise routine as a lifetime habit. You’ll feel better, live longer and look great. This is no 3month commitment. This is for a new life, literally. In that spirit, we offer up two more tips to help you make those first moves in your new exercise routine: 3) Keep track of your workouts with some sort of measurable quantity. Time your walk/runs. Write down the number of reps you are doing and at what weight. Time your yoga poses. As you keep track of your times, you can make a goal to better them each time you work out. This gives you something to shoot for and slowly increases the amount of time that you are moving. For instance, after that first 15-minute walk, you will be much more determined to go 20 minutes the next time, then 22, then 25, etc. If you never time your walks, you have no idea how much progress you are making or what you are capable of. Measuring your progress is a great motivator and gives you something to look forward to each time your exercise. You can actually get excited about your workout: “Today I’m going for 3 sets of 10 on that bench press at 40 lbs., up from 30! I’m getting stronger and my tone will improve.” That’s the type of prompt you need to stay at it. 4) Work some variety into your routine right from the start. The word “routine” sounds boring and it is. In order to keep you stimulated and motivated, you need to vary your exercise routine right from the start. For instance, if you feel that you need a break on a day that was super-packed and tiring, rather than sit down and eat a bag of chips while watching mindless TV programs, go for a walk rather than a run, or shoot a few hoops with your kids rather than lift weights. Top athletes have known the benefits of cross-training for years and you will discover them as well. If you have a bicycle, go for a ride every now and then rather than run. If you have a tennis racquet, hit around with a friend rather than do aerobics if you can’t make it to the gym on time. Do something, anything, to vary your routine. Unless you are the type of person who loves to do the same thing repeatedly in the same way (ever heard of Obsessive-Compulsive Disorder?), you will welcome a change of pace in your new exercise routine. Even from the start, change things up a bit and give yourself something to look forward to in your next workout. Walk a different route, bike a different trail, try spinning instead of lifting, do aerobics instead of yoga, whatever it takes. You will find yourself enjoying exercise more and activating that creative part of you that often remains dormant. Put your creative powers to work as you construct a varied exercise routine.

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http://shortcutit.com/WeightLoss_Issuu By following these final two tips on beginning your new exercise routine, you will be much more likely to establish a lifetime habit rather than a two-week flash in the pan. Time yourself and vary your routine. It will have a much better chance of lasting beyond a few weeks or month.

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Is Freezing Belly Fat Worth the Risk? by Jayna Davis Maybe youâ&#x20AC;&#x2122;ve heard about the new procedure that is all the rage. You know, the one where your belly fat is frozen and miraculously disappears without you having to lift a finger (except when you write the check). The process is called cryolipolysis if you want to look it up on the Web or ask your doctor about it. It sounds so easy: a doctor attaches an apparatus to you, it proceeds to freeze your fat cells and you walk out of the docâ&#x20AC;&#x2122;s office a short time later with a smaller butt, thinner thighs and a trimmer waistline. Well, before you sign up to get your fat supposedly frozen off, you need to find out more about the procedure. Before you call a cosmetic surgeon and negotiate a contract for four treatments, read this post. One of the more common treatments for freezing belly fat is called the Zeltiq Procedure, a trademarked process that involves targeting fat deposits in your body then cooling them to extremely low temperatures, destroying many of them in the process so that they can later be removed through the liver. Proponents of the Zeltiq Procedure say that the treatment is painless and effective because fat cells do seem to be more susceptible to cold than normal ones. For this reason, problem areas can be treated individually, such as belly fat, love handles, thunder thighs and other colorfully named issues. Patients also hail the treatment because it is non-invasive and lasts no more than an hour at a time. Most people who use the treatment go for 2-4 sessions. The fat does not disappear during the one hour in the office, but it is naturally eliminated from the body over the course of several months as the liver processes the dead cells. Everything sounds peachy to this point, right? What are the cons? For starters, the four-figure price tag might be beyond your budget. Second, as of this writing, the Food and Drug Administration has not approved the devices used in these treatments for removal of fat. Any doctor that is using their specialized machines for fat removal is using a method unapproved by the FDA. You will have to weigh that risk as you make your decision. Third, the procedure does not eliminate all fat. The highest percentage reported thus far has been a 22% reduction of fat layer. That still leaves behind a sizeable amount for many. Fourth, will a machine applied to your body over four sessions change your lifestyle in a way that you will keep the fat off? Or, will you need to return to the doctor at the same time next year for another round of fat freezing? I think you know the answer to this question. Fat freezing does nothing to encourage you to adopt good health habits, such as eating right and exercising regularly. The only machine that can do that is your brain, not some fancy contraption in a cosmetic surgeonâ&#x20AC;&#x2122;s office. The day that doctors find a machine that can reprogram our craniums to make consistently sound and healthy choices with no regret, then we will have something!

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http://shortcutit.com/WeightLoss_Issuu Cryolipolysis could end up being an expensive admission ticket to the weight loss carousel, where you lose a lot of weight, gain it back, lose it again, gain it back, and round and round we go! Cryolipolysis might, however, be a good option for people who have the necessary funds and want to trim their fatty desposits. For most people, though, it will not be a proven shortcut to good health and permanent weight loss.

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A Guide to Fat-Burning Foods by Jayna Davis Scientists might be working on this somewhere, but to this point there are no foods that exist that will actually attack the fat that is already in your body. Sorry to break the news! However, there are plenty of foods that can give you a lot of help as you seek to get rid of fat. These foods will not only be great choices to fill you up and not fill you out, they also will give you the energy you need to move around a bit and burn more fat. Onto the foods: 1. Oatmeal comes first because it will probably be the first fat-burning food that you consume in the morning. When your blood sugar is low in the a.m. hours and you start craving that doughnut or three, mix up some oatmeal and sweeten it with flavorful berries. You know that old saying about “sticking to your ribs”? Well, oatmeal really does. It will stay in your stomach for hours and is rich in fiber, both of which combine to help limit your appetite and resist that cake that your co-worker brought to the office. 2. Food number 2, to be consumed a little later in the morning, is nuts, especially almonds. Nuts fill your stomach better than anything you can find in your vending machine. Take a sandwich bag full of raw almonds and munch on them if/when you get hungry at your desk. Nuts also stick to your ribs, like oatmeal, and they are not excessively high calorie if you don’t eat a can a day. As you go nuts over nuts, avoid the salted variety–the sodium is not great for your blood pressure. 3. As mentioned a bit earlier, berries are also a great fat-burning food. Strawberries, blueberries, raspberries and blackberries are all rich in fiber and contain sugar that you enjoy. Wash them, eat them raw and buy them frozen if they are not in season. And those jams and jellies that claim to be “all fruit”? Stay away from those. They often have added sugar and no fiber. 4. Food 4 is the incredible, edible egg, as long as your cholesterol is not through the roof. Studies have been done that reveal that people who eat eggs lose weight more quickly than those who consume other options for breakfast. You don’t have to limit your egg-eating to breakfast, however. Those hard-boiled ones can be eaten anytime during the day. They are loaded with vitamin B12, an element that your body needs to metabolize fat. 5. Food 5 is beans. Yes, if you eat a lot of them you will have a bit more gas, but that is because of their sky-high fiber content. They also have tons of protein, which also helps in the battle against fat. Find a way to include beans in different dishes during the week. When you substitute them for meat, you get a double benefit. Stick with plain black, red and other varieties of beans and avoid the refried ones (high in saturated fat). 6. Food 6 involves going green–with vegetables. Have you ever wondered why these plants come out of the ground worldwide and are consumed across the globe? Because they are good for you! Spinach and broccoli, for instance, are low-cal and loaded with fiber, and they can be cooked outside of salads in all sorts of delicious ways. Steaming them is better than boiling them; it keeps their nutrients intact. Again, none of these foods will attack fat cells, but they will assist you while you burn fat by making better dietary choices and exercising regularly. Will they cost more than your favorite unhealthy snacks? Yes, they will. But it’s a good bet that you will be spending less time and

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http://shortcutit.com/WeightLoss_Issuu money at the doctor when your body gets much closer to its ideal weight. In other words, paying a bit more for these foods is an extremely sound investment.

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Get Rid of Scalp Acne by Jayna Davis Acne on your face is bad enough; when it stretches to your head it is even worse. Those pimples really hurt when they end up on your scalp because your brush, your comb and your fingers always seem to find them. What is it about a pimple on our head? We seem to pick at it 100 times a day, which is the worst “treatment” for it because your dirty hands are simply adding bacteria to the problem. You need to give that sore place a rest and come up with a plan to get rid of your scalp acne. Acne invades your scalp due to a couple of causes–it could break out there for the same reasons that it emerges on other parts of your body (blocked pores, excessive oils, bacteria) or it could result from a problem with your hair follicles. These different causes will require different treatments. Here’s some help: 1) Many pimples in the scalp area will go away in time if they are left alone, often within a week. 2) Other pimples might require treatment as they grow very tender and remain on your head. Attacking your scalp acne can be tricky because hair often stands in the way of treating the inflammation. Step one in this case is to eliminate the oily products that you use on your hair. Some hair products have more oil than others and you need to cut out the high-oil ones. If you do a little research, you can find hair products with low oil content. You also can do an experiment and switch hair products to see if the problem resolves itself. If so, you will need to make that change permanent. 3) Use a very mild shampoo for 1-2 weeks and don’t apply conditioner. This also reduces the amount of oil applied to your scalp and might solve the problem. 4) Other than varying the products that you use for hair care, you can also bring out the big guns and apply medicines to your scalp. Benzoyl peroxide is a popular choice for this but it can bleach your hair if you are not very careful with it. quite popular as an antidote to acne because it works. The issue with applying it to your scalp is that is can bleach your hair. Other medicines are available that fight acne and won’t bleach your hair. 5) As with many issues in your life, it might pay to talk to your hairdresser. S/he might know a couple of tricks to fight scalp acne. 6) Anti-dandruff shampoos have also been found to have success in eliminating scalp acne. Such shampoos have large amounts of zinc, which is used to fight acne everywhere on the body. 7) If switching shampoos and/or using benzoyl peroxide or another medicine is not working, you might have a more serious medical issue. The condition is called scalp foliculitis, and it produces sores that itch, concentrated often along the hairline. Scalp foliculities is provoked by bacteria and yeast buildups. You will need to see your doctor about this and get a prescription for an antibiotic, antihistamine, antifungal and/or steroid agent. If you have a doctor’s appointment soon, get his/her opinion on your scalp acne. A quick look could determine if you have scalp foliculitis and save you a lot of time and money in the process. Some scalp acne problems fall outside the range of a general practitioner. If your problem persists, make an appointment with a dermatologist.

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http://shortcutit.com/WeightLoss_Issuu You donâ&#x20AC;&#x2122;t have to live with scalp acne. By changing your hair care products, applying medicines directly on the sores or discovering if you have scalp foliculitis, you can begin to fight back and make your next session of hair care pain free. What your fingers will do now that they are not picking pimples on your head is up to you!

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The Best Workouts to Get Rid of Love Handles by Jayna Davis There has been a lot of discussion about love handle workouts on the Web and in fitness magazines. Many trainers claim that they have designed workouts that will quickly eliminate love handles. Others counter by saying that no one workout can help you lose your handles. Where’s the truth on this matter? Somewhere in between, where truth often inhabits. The facts are: 1) No workout can precisely target the love handles you have around the oblique muscles in your midsection. 2) There is no wonder exercise that will melt away love handles instantaneously. 3) There are exercises that vigorously work that part of the body and tighten your obliques for the day when your fat is cut and they will have the opportunity to shine through. 4) You will need to work very hard to get your heart rate up to a point where fat is burned, and you will need to reach that heart rate consistently over a period of time. Remember: high heart rate=fat burning. 5) You will not see instant results, but brisk exercise plus a sensible diet will lead to longterm weight loss and elimination of love handles. Give it time, though. So, now that we know that we have to get all cardio to burn fat, let’s take a look at a highly recommended routine to target your midsection and lead to no more love handles: This workout must be used in conjunction with 20-45 minutes of low-stress exercise done 45 times per week. Go for a good walk just about every day of the week and add this workout to burn fat and lose weight. Stew Smith, a former Navy SEAL and author of several fitness books, prescribes this workout to get the heart rate up: Mondays and Thursdays–Upper body Program Five-minute warm-up and stretch, followed by these exercises, repeated 5-10 times: - Pushups – 10-20 - Regular Crunches – 20 - Bench dips – 10-20 - Reverse Crunches – 20 - Pull-ups – max reps or pull-downs – 10 - Hanging Knee up - Stretch abs/lower back A 20-30 minute cardio option can be added (Run, bike, swim, etc.) Tuesdays and Fridays–Legs and Love Handles To be repeated 4-5 times: - Walk, bike or jog for five minutes - Stretch legs

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http://shortcutit.com/WeightLoss_Issuu - Squats – 20 - Lunges 10 / leg - Left crunches – 25 - Right crunches – 25 - Hip rollers – 10/side - Stretch abs / lower back Cool down through walk or bike for five minutes and a stretch Wednesday LONG Cardio Day - 45-60 minutes of walking, running or combination of the two, or biking, swimming, elliptical gliding machines In short, you’re going to need to do 40-60 minutes of exercise 5 times a week. You will need to walk about half that time and do the cardio workouts described above during the other half of your exercise time. Is that an extreme measure? Yes, it is, but how badly do you want to get ride of those love handles? As for the cardio portion, don’t try to do it all the first time. Do as much as you can and work your way up. You don’t want to over-extend yourself and get really sore. That will kill a new exercise resolution quicker than anything! Many of the exercises recommended by Mr. Smith are difficult to do in massive quantities if you are not a fitness buff already. That’s precisely why you need to only do what you can for as long as you can. Make the targeted amounts of exercise a goal to work towards over the next couple of months. By the way, a nice side benefit to all of this working out will be the release of some very cool chemicals into your head. You will sense an emotional uptick and it’s scientifically proven. You might enjoy that new feeling so much that your hour of power will become sacred in your weekly schedule. Several months later, you will see smaller handles, then none at all, then all your friends will be jealous and asking what you did. It starts with that first walk and push-up.

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Best Ways to Lose Belly Fat by Jayna Davis In some cultures around the world, a few extra pounds around the waist are acceptable, even desirable, proving that the chubby person is wealthy enough to buy plenty of food. The problem is you don’t live in a culture like that. In fact, no matter what your culture says, you personally find that ring around your waist to be both unsightly and unacceptable. You’re not alone. According to a recent poll, a whopping 90% of Americans do not like their belly fat. Want to know how to get rid of it? Here are a few tips: More Water, Please Let’s start with water, you know, that oft-neglected liquid that you avoid as your taste buds holler for soda, alcohol or just about any beverage with a little flavor. As you’ve consitently ordered Coke instead of water when you go out, or reached for beer instead of H2O, you have neglected an important ally in the fight against belly fat. One of the best ways to lose belly fat is to carry a bottle of water with you wherever you go. Taking a sip of water many times during the day will do wonders to quench your thirst and reduce your reliance on calorie-laden options like soda. Water also has been proven to reduce your appetite until it’s normal to be hungry. In short, water can do a lot to help you fight belly fat. Don’t neglect this friend any longer! Add Color to Your Meal No, don’t douse that nice steak with ketchup! Simply be sure that there are lots of great veggies on your plate next to that delicious piece of meat. Load up on green peppers, leafy spinach, tomatoes, carrots and other colorful choices. Both your stomach and your eye will be happy. The simple adage is true: the more colorful your plate, the more health benefits you will gain from it. And, a wide array of veggies is not only less expensive that you think, it’s much better for you than the muted shades of brown found on a burger and fries combo. That leads to the next point … Fast Food Will Have to Go If you want to start losing belly fat in the next few weeks, you’ll need to cut the fast food out of your eating routine. I know that can cause some pain, but those fast food options that taste so good in your mouth are hell on your waistline. They are loaded with calories and fat, even more than you might realize, and all of that fat heads straight for problem areas like your tummy. If you seem to find yourself in a McDonald’s or similar restaurant with your kids or colleagues several times a week, you’re going to need tremendous willpower. You can indeed re-train your pallate, though, and eventually you will not miss burgers and fries and fried chicken as badly as you think you will. You’re going to have to pick one of the healthier dishes on the menu, such as a low-cal wrap or salad. Better yet, stay out of fast food joints entirely and prepare more meals at home or find inexpensive alternatives when out. Create A Support Network

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http://shortcutit.com/WeightLoss_Issuu In any struggle in life, we need friends and family around us to cheer us on and hold us accountable. Busting belly fat is no different. You’re going to need lots of support and encouragement along the way. Find a friend or relative who also wants to trim some fat from her/his waistline. Set up accountability chats and see how each other does as you drink more water, add color to your meals and ruthlessly chop fast food out of your diet. Don’t expect overnight results, but these tips, plus vigorous exercise at least three times a week, will help you to trim that bulge on your waistline. Yes, you will need to change some things about your life. How badly do you want to reduce your belly fat? That will determine how many changes you are willing to make. By the way, if you follow the tips above, you’ll live longer, too.

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Can Diet Help You Fight Acne? by Jayna Davis Can a certain diet help you to fight acne? That depends on how specific you want to be. Some foods have been know to worse acne, others are recommended to help fight it. Let’s talk about the problem overall then discuss what type of diet can help you to fight dreaded zits. Acne is Normal First of all, acne is a normal problem for girls in the years of life when their bodies are changing rapidly, namely puberty. Granted, you have a few lucky classmates that do not have a blemish on their skin, but they probably got a nice genetic draw and it is possible that their bodies are maturing late. They could get waylaid by acne during college years or later. Thus, point one is that acne is fairly normal; almost everyone battles it at one time or another. Fighting the Problem That said, certain steps can be taken to fight it. You don’t have to walk around with pimples all over the place and accept your fate, chalking it up to genes. The blocked pores in your skin and the nasty bacteria that often invades can both be counteracted by washing regularly with a good cleanser, by NEVER touching your face with dirty hands, by exposing yourself to steam or another effect that will open your pores for a time, and by consistent hygiene that keeps your skin super clean. Because of this, you need to be more vigilant during the teen years, not less. Develop good skin hygiene habits and set aside time each day to take care of your face. Be as kinds as you can to your face; it will be under assault for a few years. Foods and Drinks That Help and Hurt Now, can the stuff you throw down the pipe actually worsen or decrease your acne? The answer is “Yes” and “No.” Despite what you’ve heard about cola and chocolate and any number of culprits, no foods directly cause acne. However, it is true that some foods can aggravate acne. Conversely, the lack of some foods and beverages in your diet can hurt you in your battle against it. For instance, take the liver: it plays a vital role in getting rid of the toxins in your body, which are related to processes that cause acne. To keep your liver clean and working to the max, you need to drink lots of water. So, if you’ve ever heard that drinking a lot of water will help you to fight acne, it is true. Skip the soda and drink more water. Staying hydrated will also help your body perspire normally and keep pores more unblocked as you wash up soon after exercising. Now, for foods that can aggravate acne, the list varies. Among the suspects identified by some researchers are: foods rich in sugars, bread, cheese, chocolate, nuts, dairy products and even vegetable oil. Don’t react rashly and abstain from all of these foods; just know that the foods on this list have been known to aggravate the tummy, which leads to an imbalance that can make your acne problem bigger. Pay close attention to your body and note what agrees with it and what does not. For foods that help to combat acne, stay in the fruit and vegetable aisle. Both fruits and veggies are loaded with the vitamins and fiber that will keep your body healthy and regular.

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http://shortcutit.com/WeightLoss_Issuu Acne is fairly normal, but it doesnâ&#x20AC;&#x2122;t have to ruin your life. Do all that you can to keep your face clean, donâ&#x20AC;&#x2122;t touch it with dirty hands, use a recommended cleanser and see which foods might be bothering your stomach and body. As you eat right and follow a regular cleansing regimen, you will keep your acne issues to a minimum. In other words, you will manage the problem rather than be overcome by it.

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Want Fewer Wrinkles and Perkier Breasts? Try This Sleep Position by Jayna Davis Some of us like to sleep on our backs, others on our sides or stomachs. All of us have awakened in the morning with a stiff neck or back. We usually chalk it up to “sleeping in the wrong position”. But, more seriously, could your preferred sleep position also be giving you wrinkles and saggy breasts? Is there a best sleep position for our health and looks? According to a recent study published in a national magazine, there is. Stomach Sleeping Sleeping on your stomach may be the worst position, especially if you want to avoid neck pain and wrinkles. When you sleep on your stomach, you have to keep your neck turned. If you don’t move a lot in the night, your head stays in one position, possibly for hours at a time. That puts pressure on the joints and nerves in your neck and can give you neck pain the next morning. If you absolutely must sleep in this position, use a very thin pillow or none at all to minimize the pressure on your neck muscles. There are other down sides to sleeping on your stomach. Burying your face in a pillow can also cause you to get wrinkles, many dermatologists say. If you absolutely must sleep in this position, invest in an anti-wrinkle pillow. These pillows are designed to minimize the pull and friction caused by normal pillows. Satin pillow cases also help to minimize wrinkles. The Fetal Position Contorting your body into a tight ball is not the best for your back and joints and may leave you with back and neck pain in the morning. Furthermore, the fetal position can restrict deep breathing, which is necessary for a good night’s sleep. Side Sleeping Side sleeping may be the most common sleep positions and is better than stomach sleeping in many ways. It can help to prevent neck and back pain. It is also better for sufferers of acid reflux, but it is still bad for your skin and breasts. You are still compressing your face in your pillow, which can cause lines on your face that will eventually become wrinkles. Again, an anti-wrinkle pillow or satin pillow case can ease the wear and tear on your skin if you are a side sleeper. Your face is not the only part of your body that suffers when you sleep on your side. Your breasts can also be negatively affected when you sleep in this position. Since your breasts are not supported, they are dangling downwards. This can stretch the ligaments in your chest, contributing to breast sag. Back Sleeping—The Best Position Studies have shown that sleeping on your back is best overall. People that sleep on their backs have less neck and back pain because the head, neck, and spine are in a neutral position; you are not forcing your back to curve in any way that might contribute to back pain. Another benefit is that people with acid reflux will find it drastically reduced, as the head is elevated with the stomach and esophagus below so that the acid cannot come back up.

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http://shortcutit.com/WeightLoss_Issuu Similarly, back sleeping helps in the anti-wrinkle fight. This is because you arenâ&#x20AC;&#x2122;t smushing anything against your face. By sleeping on your back, you wonâ&#x20AC;&#x2122;t have to worry about using an anti-wrinkle pillow or a satin pillow case; one puffy pillow that supports your head and neck without elevating it too much is sufficient. Furthermore, sleeping on your back reduces breast sagging. Your breasts are fully supported during the night, not flopping and stretching as they are in the fetal and side positions. So, if you want less neck and back pain, reduced acid reflux, smoother skin, and perkier breasts, try sleeping on your back tonight.

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The Big Lie About Muscle and Fat by Jayna Davis It happens all of the time as a well-known myth is repeated again and again. You know the old saying about how people can repeat a falsehood enough times that they begin to think it is true? That’s exactly what happens when you stand on the scale after having worked out hard for a couple of weeks and see a number higher than you anticipated. “Muscle weighs more than fat,” you say softly as you assure yourself that you have become rock hard instead of habitually flabby. Nice try. It’s too bad that this myth is not true. Think about it: a pound of muscle weighs the same as …a pound of fat. And, you don’t even need a degree in math to figure that out. Somewhere, at some point, someone made up this lie to assure people trying to lose weight that as their efforts did not produce instant results, it was because their newfound muscle weighed more than the fat that they had supposedly lost. Sorry! Muscle and fat weigh the same when a pound of each is put on the scale. Muscle is indeed more dense than fat, as even a simple eye test can prove: compare that jiggly arm you have with the toned leg you have gained. One is certainly more dense than the other. However, if you are gaining weight even after adopting a new workout schedule, it is not because you are turning fat into muscle at a supernatural rate. The results from working out take weeks to harvest. Most weight training programs, for instance, will give you newfound muscle that anyone can detect in 6-8 weeks, not sooner. So, if you weigh more now than when you dived into the gym two weeks ago, it’s because you still have a lot of fat to get rid of and it is possible that your eating intake has matched or exceeded your hours in the gym. That is, as you’ve exercised more, your appetite has grown correspondingly, and you have perhaps let down a bit on the laws of healthy eating. You know, like rewarding yourself for a good workout with a frappuccino, oreating that second piece of pie after Sunday dinner “because I worked out three times this week”? Those kinds of lapses will not lead to weight loss. Your intense workouts have to be paired with disciplined eating to lose the pounds you despise. Here’s the best news about the muscle that you are building, even if you can’t tell it yet: one pound of muscle burns 50 calories a day, as compared to the two that a pound of fat does. So, the more muscle you pack on, the higher your metabolic rate will rise. Trainers recommend a two-pronged approach for an exercise routine that will both eliminate fat and put on muscle: a combo of aerobic exercise, such as biking or running (fat loss), and a regimen of weight training (muscle gain). As you do both of these and give your workout plan time to ripen, you will see the scale begin to reveal numbers that please you, not discourage you. Eventually, even though you will have more muscle than you have ever had before, you will not weigh more than before you started adopting a healthier lifestyle. Because, muscle does not weigh more than fat, but it does do a lot more to help you burn calories. Keep at it! Find a workout routine that you can maintain for years and years, and eventually, everyone will tell you that you look fitter, happier and sexier. You won’t need a scale to affirm that truth!

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Breast Implants Bonanza by Jayna Davis Breast implants are available in many different shapes, surface textures, and measurements. Depending on the desired shape you would like to attain, both you and your cosmetic surgeon of choice might select a rounded or tear drop shape.One thing to keep in mind, is that once your skin and natural breast tissue have been expanded by breast enhancements, they will in no way appear exactly like they did prior to the implant surgery. Breast enhancements are surgically placed saline or silicone sacs that enhance breast size. A lot of women choose breast implants for aesthetic reasons or to increase their selfconfidence. Breast implants generally use saline; however, due to recent FDA approval of silicone, more patients are choosing silicone breast augmentations. Throughout the procedure, breast implants are surgically implanted to boost breast size and enhance the form of the breast tissue. Breast enhancements are medical devices that generally contain a silicone elastomer shell filled up with saline or silicone gel. They are meant for people that are wanting breast enhancement (cosmetic) or breast reconstruction. When the topic is a breast enhancement to improve your appearance, there are a number of things to consider . Adult females decide to have breast enlargement surgery to improve their self image. Several feel disappointed simply because their breasts never developed to a size that satisfies their expectations.Although self esteem is an issue that should be worked on whether a woman has small breasts or not, many have found that this particular surgery really helps them feel better. Women who have undergone the procedure reported an increase in self-confidence and psychological well-being, renewed body image and a heightened sense of femininity and sexuality. However, implants are not all great news. Breast implants can deflate or break at any time due to a trauma to the breast or through regular wear as time passes. The deflation typically takes place quickly, and because salt water (in the case of saline implants) is a natural part of the body, it is soaked up by the body. Silicone implants that rupture, however, pose a much bigger problem. Breast implants, within the first 36 months, usually require extra surgeries (yes, surgeries – as in more than one). In fact, an FDA study, spanning 5 years, found that most women should “anticipate a minumum of one complication within the first three years.” Despite the risks, breast augmentation is a very popular and commonly performed cosmetic surgery that will continue to be just as popular in the future (in my opinion). According to the American Society of Plastic Surgeons, breast enhancement was the most common surgical cosmetic surgery performed in 2007, while more than 347,000 females underwent the procedure. Breast enhancement just isn’t an easy option for fixing self-esteem problems, but it is a optimistic step you can take to improve your physical appearance. Should you decide to undergo the procedure, make note of your feelings before, during, and after the procedure so you can guage just how much the procedure was worth to you.

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Weight Loss Tips that Really Work, Part Three by Jayna Davis Many of us can be quite disciplined about our eating during the day, only to completely sabotage our efforts with after-dinner snacking. Once we are ensconced on the couch, even with a good dinner in our bellies, we tend to reach for the ice cream, the chips, and the remote control. TV watching and snacking just seem to go together like macaroni and cheese. After-dinner treat After a day of eating your veggies, you do deserve an after-dinner treat. Otherwise, you will feel deprived and this will affect your long-term effort to lose weight. One of the best treats that you can use to reward yourself is an ounce of dark chocolate and a small glass of wine. As long as you keep your after-dinner treat to 120 calories, you won’t undo your fine efforts during the day. Other good choices for after-dinner treats include individually-portioned snacks. For example, cookies in 100-calorie portions are a good choice. Another great choice is sugarfree fudgesicles, which are usually under 60 calories a piece. These types of treats will satisfy your sweet tooth without adding pounds. Get Your Beauty Sleep The final tip for weight loss may surprise you. It has nothing to do with what food choices you make or what you actually put into your mouth, yet is has everything to do with it. It involves the amount of time you sleep. Study after study has shown that people who don’t get enough sleep weigh more. Why? People that don’t get adequate sleep tend to reach for sugary, high-calorie foods to give them an energy boost and help them make it through their day. Highly caffeinated coffee drinks with sugar and whipped cream, donuts, candy bars–all of these increase energy for short amounts of time but they will also pile on unwanted pounds. You won’t need to grab that latte or donut if you make sleep a priority. Simply realizing that thin people get adequate sleep should help you to turn off the TV an hour earlier and get at least eight hours of sleep. Summing It All Up As this set of three posts have demonstrated, you can lose eight pounds a month fairly easily. Start with breakfast–don’t skip it, and use it as a time to get lots of fiber, which will help you to feel more full and give you energy throughout your day. Add a serving of fruit for flavor and its handy disease-fighting anti-oxidants. Reach for healthy snacks throughout the day: nuts, fruit, and string cheese. For lunch and dinner, remember the food pyramid of vegetables on the bottom, protein on top, and carbohydrates as the smallest, triangular portion. For many of us, this is a total reversal of the way we normally eat. There is nothing wrong with carbs in small portions, but remember that they should be the smallest part of the meal because they are the highest in calories and have the least nutrition. In addition, don’t derail your efforts to eat healthy and lose weight by denying yourself all treats. After dinner is the perfect time to indulge in a small glass of wine, some dark chocolate, or some other seemingly decadent treat. Just choose wisely; there are many individually portioned treats on the market that will keep your snack to around 100 calories. Finally, don’t forget that getting enough sleep is an important tool in your weight-loss arsenal. People that get adequate sleep eat better during the day and have the willpower to refuse sugary snacks and high-calorie caffeinated drinks because they do not think that they

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http://shortcutit.com/WeightLoss_Issuu need a pick-me-up at various times. By following these tips, you can lose those holiday pounds and get back to the body you love.

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