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9 Exercises You’d Better Avoid if You Dream of Having a Feminine Body

The trend of having a slim and fit body led to the creation of dozens of myths about diets and workout. Nowadays, personal trainers use their knowledge of physiology and the human anatomy to distinguish the best types of workouts for men and for women. The exercises that help men look terrific can actually have a completely opposite effect on women so it’s important to know which exercises are good for your body type.

1. Exercises that enlarge the side abs
Side abs are connected to the lower ribs and go down to the pubic bone. They create the shape of our body. When working this group of muscles, you make them grow which means that you can forget about having a thinner waist.

Here are 3 exercises that are not recommended for women:

Bends with dumbbells

Lena Boone, a bodybuilder and an NPC Sunshine Classic winner, says that one of the most frequent mistakes women make is when they do different bends in the hopes of getting a thinner waist. She calls it “abs abuse.” When bending from side to side with dumbbells, you make your side abs grow. Try to avoid this exercise when working out.

Replace it with the “vacuum” exercise.

Suck in your stomach as much as you can. Hold this pose for a few seconds and then relax. In the beginning, it will be quite hard to do this exercise but when you learn to do it correctly and start doing it regularly, you will notice the results shortly.

Side extensions

An extension is an exercise where you bend your body on a special sloped bench. When doing this exercise, you cause your side abs to grow and your waistline will only get bigger.

Replace it with the plank.

The best alternative to get a flat tummy is the plank. This is a very simple exercise that you can easily do at the gym and at home. Stretch your body above the floor standing on your elbows and toes and hold it for a minute.

Squats with heavy weights

A popular channel of fitness for women, Workout, claims that when you do squats with heavy weights, you tone not only your glutes but also your abs and spine muscles which inevitably leads to the growth of your muscle mass around your waist.

Replace it with straight crunches.

To keep your body toned, do straight crunches. When lying on the floor, raise your upper body up slowly. Repeat a few times until you feel your muscles “burn.”

2. Exercises that enlarge the neck and shoulders
The trapezius muscle is a flat wide muscle which is located in the back of your neck and the upper part of your back. When working this group of muscles, you risk losing your thin neck and gaining a wide back. Anna Borisova, a master of sports of international class in body fitness and a vice-champion of the world in fitness-bikini competitions, advocated femininity and beauty on her YouTube channel, Fit4Woman. She recommends avoiding exercises that can enlarge the delicate female shoulders and hide the neck.

Here are 3 exercises that it’s recommended you exclude from your workout complex:

Shrugs with dumbbells or a barbell

A shrug is an exercise where you raise your shoulders with weights. This exercise is called isolated because an athlete can enlarge the trapezius muscle without involving other muscles. It sounds nice, but be careful since wide shoulders look good on men, not on women.

Replace it with wide push-ups.

It’s worth focusing on exercises that can accentuate your femininity. Wide push-ups, for example, are excellent for your pectoral muscles.

Tugging barbells or dumbbells to the chin

These types of exercises enlarge your trapezius muscle.

Replace it with arm lifts with dumbbells.

It is better to do arm lifts with dumbbells to tone your arm muscles. Choose weights that are comfortable for you, press your arms to your body, and lift them slowly to your shoulders.

Lifting dumbbells and barbells in front of you

When doing this exercise, follow this simple principle: don’t raise the weights higher than the level of your shoulders. The wrong positioning of your arms will inevitably involve the trapezius muscle.

Replace it with arms bends.

A common problem area for many women is the inner part of the arms called the tricep. Place your arms behind your head, put the palm of one arm to the elbow of the other and bend it slowly.

3. Exercises that make your legs bigger
The body curves similar to those of Kim Kardashian changed the standards of female beauty. Rounded glutes became trendy. This led to the rising popularity of many different types of squats and exercises with weights in the hopes that our muscles would grow bigger.

However, you should remember that there are no isolated exercises for glutes. When working out the lower part of your body, your legs are also involved, especially your quads.

Quads consist of 4 muscles. This is a very strong group of muscles which is inclined toward rapid growth in size.

If you want to have slim legs, you should exclude the following exercises:

Squats with heavy weights

We mentioned above that squats with heavy weights can ruin your waist. But it’s not only about your waist — it’s also about your legs. First, intensive exercises can make your hips look less feminine and bulky. Second, heavy weights can ruin not only your figure, but can also do harm to your knees and lower back, as well.

Replace them with squats without weights.

Do squats without weights or with small weights. Make sure that your feet are placed in the right position. Your knees should not go beyond your toes to involve your glutes in the workout.

Unbending legs on the exercise machine

There are dozens of ways how to do this exercise. However, it won’t help you slim your hips. The muscles of your legs will just get bigger.

Replace it with lunges.

Lunges are a great exercise for your lower body. Follow this technique: take a short, but deep step forward.

Pulling legs together on the exercise machine

Another common problem area for women is the inner thigh area. To get rid of fat on the inner thighs, women often pull their legs together on the exercise machine. Jamie Eason Middleton believes that this unnatural position of the body involves not only targeted muscles but also the joints that support them. It may not bring the expected results and can also be harmful.

Replace it with side lunges.

Side lunges are a great alternative as they’ll help you tone your adductor muscles.

Sources :

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Top 5 Bedtime Drinks To Lose Excess Weight

People are constantly struggling with excess weight. In fact, the National Institute of Health states that 75% of Americans are overweight. What’s even more disturbing is that they also state that 33% of those people are obese. Obesity and certain conditions such as insomnia and other sleep disorders have a connection with excess weight. According to scientists at the University of Chicago, when you are deprived of sleep, it can impair your metabolism and disrupt your hormone levels. So, below you will find the top bedtime drinks that will help you get rid of excess weight.

Milk: According to Men’s Health a glass of milk (cold or warm) can help you sleep more soundly because it contains high levels of calcium and tryptophan. Also, one way to get rid of excess fat is to turn it into muscle. According to research from Medicine and Science In Sports Exercise, Milk’s casein protein is slow digesting so it can help build muscle overnight.
Apple Psyllium Drink: According to the Daily Health Post the apples in this drink limit the absorption of fat from the gut and also make it easier for your body to break down the fats into fatty acids. In addition, a 2003 study published in PubMed shows that consuming three apples a day contributes to weight loss. The Daily Health Post states that when the body consumes psyllium, it expands to form a gel-like mass by drawing water from the colon. This helps move waste from the colon more quickly. To make this drink, all you need is one apple, one cup of cold water, two teaspoons of 100% psyllium husk/powder, and ¼ teaspoon of cinnamon. To make this drink, cut up the apple with the skin on it and blend it with the water until it’s smooth. Then pour the mixture into a large cup and stir the psyllium and cinnamon powder with it. Drink it immediately after mixing is complete.
Grape Juice: Grape juice contains insulin; and according to research that is published in Cell Reports, insulin has the ability to regulate the body’s circadian rhythms. In addition, a study found in the 2015 International Journal of Obesity found that resveratrol, which is an antioxidant found in grapes, actually converts calorie-storing white fat into calorie-burning brown fat.

Kefir: Men’s Health states that kefir helps increase the levels of healthy bacteria in the gut, which increases proper digestion and helps absorb minerals and vitamins more effectively. In addition, research found in the British Journal of Sports Medicine found that kefir helps improve sleep.

Soy Protein Shake: According to research from Birmingham University, soy protein can help improve sleep by inducing melatonin. Also, the tryptophan found in this beverage can help decrease cortisol levels., which will help fight belly fat.
Cherry Aloe Vera Drink: According to a study published in the Journal of Medicinal Food, tart cherry juice produces significant reductions of insomnia. Another study found in the European Journal of Nutrition explains that tart cherry juice can increase melatonin levels which will improve sleep quality. Aloe Vera gel contains powerful vitamins, enzymes, saponins, lignin, and minerals, that can help with weight loss according to the Daily Health Post.

Source : Providr

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11 things you must know about the terrifying condition called sleep paralysis

Most people will be unaware of a sleep disorder called sleep paralysis. This is a condition that most of us suffer from at least once in our life, whether we remember it or not. It is a medical condition where a person, on waking up, experiences a sense of paralysis or the inability to move or speak. It is also commonly accompanied by hallucinations, which makes the situation a whole lot scarier. These are 11 facts that look at different aspects of sleep paralysis:

#11 Symptoms of sleep paralysis

Several studies have consistently proved that people who are exhausted, stressed or sleep-deprived are more likely to experience sleep paralysis. People have been trying for a very long time to understand why one experiences sleep paralysis, but there has been no valid explanation for it so far.

#10 There is no actual danger

There is no denying that sleep paralysis is a scary and horrific experience, but there is no actual danger. It does not cause any physical harm to the body. There have been no clinical deaths reported till now. The idea is to trick yourself into not being scared whenever you experience something like this. Tell yourself that it is just a dream and this is not real. It may feel like forever, but the more you remain positive, the less scary it will be. Reassurance is the key!

#9 You lose control over your body

No matter how hard you try, even if somehow you are aware when you are in a state of sleep paralysis, you cannot wake your body up. Some people can just move their fingers or wiggle their toes or facial muscles. This eventually helps them wake up, but a majority of people have to patiently wait till it’s over. The state of sleep paralysis can last anywhere from 20 seconds to a few minutes.

#8 Historical cases of sleep paralysis

Researchers have been attempting to explain and understand this phenomenon. Persian medical texts, which date back to the 10th century, also have accounts of sleep paralysis. The first-ever observation of sleep paralysis was made by a Dutch physician in 1664. The physician believed that a 50-year-old woman was suffering from ‘nightmares’ and it was called thus till the 19th century. Eventually, it was renamed as ‘sleep palsy’ and then ‘sleep paralysis’.

#7 Fuseli’s interpretation of sleep paralysis

An important historical example of sleep paralysis can be seen in a Renaissance painting by Swiss painter, Henry Fuseli. The demon displays the feeling of extreme pressure on the chest that a person feels when they experience sleep paralysis. This painting is one of Fuseli’s best work!

#6 It is NOT a disease!

Know that this is NOT a disease and is 100% a natural occurrence. Sleep paralysis can happen to anyone. Several studies have revealed that most people have experienced this at least once in their life and are probably unaware of it. The level of intensity of the paralysis varies from person to person. Young adults and people with a history of mental illnesses are more likely to experience sleep paralysis.

#5 Nightmares and hallucinations

Symptoms of sleep paralysis include hallucinations and nightmares. However, these are unlike the visuals that you see in your sleep when your eyes are closed. These hallucinations occur when your mind is alert and feels awake. This is what makes the situation twice as scary as we have been conditioned to think that seeing is believing. You feel an added sense of anxiety as you are unable to scream or move.

#4 Folk Stories

There are many folk stories and legends from all around the world that talk about this condition in different cultures. ‘Kanashibar’, in Japan, means being bound up with metal. The Chinese know the sleep paralysis phenomena as ‘ghost oppression’ whereas people in the US relate it to alien abductions. In African culture, they associate sleep paralysis to ‘a devil riding your back’ where demons have sex with people in their sleep and are commonly referred to as Incubus or Succubus.

#3 How it occurs

Sleep paralysis occurs during one of these two transitions; when you’re falling asleep or waking up. The body has to go into a REM sleep (Rapid Eye Movement Sleep) and must come out of it. Sleep paralysis occurs when your body has a problem making this transition. When it happens while you are falling asleep, it is known as ‘hypnagogic’ sleep paralysis. When it happens when you are in the process of waking up, it is known as ‘hypnopompic’ sleep paralysis.

#2 The feeling of dying slowly
Sleep paralysis is usually accompanied by a feeling of total despair or dread. It is almost as though you are slowly dying. This results in a feeling of relief when you finally wake up almost as if you rose from the dead. These are two accounts of horrific sleep paralysis experiences as told by two Reddit users:

“I had my first sleep paralysis when I was in high school. I was a Freshman or Sophomore. I fell asleep at my desk while studying. Suddenly, I became aware of my surroundings. I could see my desk and book. My mom walked in and moved stuff around. I tried to call out to her, but I couldn’t. I couldn’t move my body either.” – SocialJusticeTemplar, Reddit

“I’ve been experiencing sleep paralysis when I was in high school till now due to stress. I was around 15-17 when it started but earlier today I experienced the scariest one yet. Usually whenever my SP starts to kick in, and when I say kick in I mean I can know or feel that my SP is going to happen.

“How do I know? Well, if you experience SP a lot and by “a lot” I mean 3 times a night if I’m lucky, you can know. But earlier today, I didn’t notice. It just ambushed me in the middle of my sleep and this time, everything I try to do didn’t work. I couldn’t breathe, I couldn’t move+I was in the worst sleeping position ever.

“Every time I have my SP, I would just normally count from 1-10 and try to relax or whenever I’m too tired, my exhaustion beats the SP and I fall back asleep. Those things didn’t work. It took me so long to wake up, I was so scared and desperate that I choked on my own fucking saliva!!! I thought it was the end!!!!!!!!”

– KiriAsu, Reddit

#1 The science behind it

When you sleep, what happens is that your brain sends a command to your body’s voluntary muscles to relax and go into a state of paralysis known as Atonia. This tends to restrict your physical movements in your dreams which help prevent your body from any external injury. In a sleep behavior disorder or nightmares, atonia does not happen properly and the voluntary muscles move while the mind remains asleep. This is why when people walk or talk, they are completely unaware of what they are doing.

Source : Meaww

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Doctors are warning people not to take part in ridiculous new ‘condom challenge’

While some teenagers are challenging politicians on gun control, other teenagers are doing ridiculous online ‘challenges’ in a bid for attention. It seemed like these trends hit peak stupidity with the ‘Tide Pod Challenge,’ in which people bit squishy detergent packets and spat out the soapy goo. But now there’s a new disgusting craze: the ‘Condom Challenge.’ Participants snort a latex condom through their nostril, so that it slides down the back of their throat, and then they remove the contraceptive from their mouth. (And then, I assume, their parents feel great shame.)

In news that will not surprise you, doctors do not recommend snorting unwrapped condoms. Since the gross trend came surging back in popularity, health experts have weighed in, explaining why you should you pass on this dare. (Besides the fact that it’s so dumb.) Obviously, there’s a serious choking risk. If the condom gets stuck en route from your nostril to your mouth, it could block your airways, so that you are unable to breathe. Also, the rubber is coated with lubricant, which could cause irritation and even set off an allergic reaction. It is not a thing you should snort.

Bruce Y. Lee, an associate professor at the Johns Hopkins Bloomberg School of Public Health, wrote an article about the challenge for Forbes Magazine. “Even if you manage to successfully pull the condom out through your mouth,” writes Lee, ” inhaling a condom up your nose would be very uncomfortable and potentially quite painful. Would it really be worth all that just to get more likes and views?” He has a point. The worst case scenario is that you hurt yourself, and the best case scenario is that you become famous for doing something stupid.

Lee goes on to cite a case report from the Journal of Medical Case Reports, in which a 26-year-old woman accidentally swallowed a condom while performing oral sex. Typically if you swallow a condom, it will just pass through your system. But in this young lady’s case, a fragment of the condom became lodged in her appendix, and she subsequently developed appendicitis. Considering how great the risks are, deliberately snorting or swallowing a condom hardly seems worth it.

The challenge’s appeal clearly lies in the danger and the shock value. But just because you can do it doesn’t mean you should. Physician Dr. Joe Kosterich told Metro, “Although [inhaling a condom] is highly unlikely to be fatal it could trigger a coughing fit in some. The nasal linings could get irritated but this would be annoying rather than serious.” He adds that if something goes horribly wrong , your trip to the E.R. will be pretty embarrassing. In fact, everything about this craze is pretty embarrassing.

So, teenagers, if you’re not going to listen to your parents, hopefully you listen to these health experts. This challenge has no winners.

Source : VT

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No More Chemicals! Say Goodbye To Gray Hair With These Natural Remedies That Are Worth Trying

At a certain age or by some factors we start to appear gray or white hair.

This problem occurs because you lose the proper levels of melanin which is what gives the color to our mane.

Recently, having gray hair has become a trend, however, there are still some people who do not want to use a platinum hair and we do not know how to naturally conserve our natural tone.

In this article, we are going to teach you some tricks to keep the color of your hair for a long time and without any dyes or chemicals.


Indian gooseberry: use gooseberries to make a capillary mask that will give you spectacular results.

Mix this product with an egg, a tablespoon of eucalyptus oil and lemon juice. Apply on the scalp, leave there for an hour and then rinse thoroughly.

Coconut Oil and Lemon Juice: Using these products gives our hair a host of super-nutrients and vitamins to make it look beautiful.

Mix these two ingredients, apply them on the hair, let stand for an hour and then wash the hair normally.

Rosemary and Sage: Use the same amount of rosemary leaves, sage and a cup of water, mix this and place the liquid to use as a natural dye.

If you add to this the use of rosemary oil you can get a better result.

Onion Juice: Using directly the juice of this vegetable on the scalp will help you fight baldness or the little abundance of hair.

Use this juice on the scalp, let it act for an hour and then remove it with plenty of water.

You can also choose to add some onion pieces to your shampoo to get this same benefit.

Start pampering your hair with these easy tips, you will notice the change quickly and wear a hair of envy.


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A Quick Look In The Toilet Can Tell You If You’re Healthy!

The majority of people go to the toilet, carry out their business and that’s that. But it would actually be better for most of us if we took a longer look at what we’re leaving behind – or flushing, rather – because it can give us a clear insight into our health. And knowing about this big ‘business’, may even save your life.

In case if you don’t know, your stool can tell a lot about the state of your organs and also about your health. That is why is so important to take a look at the toilet when you do a poo, on this why you are checking your health status.

If your poop is in brown color, that it comes from the food that has been digested and all the nutrients have been absorbed from it.

Well, do you know your poop?

The brown color of your poop comes from the food that has been digested and all the nutrients have been absorbed from it.

Regular bowel movements are essential for good health, because in that way your body eliminates all the unnecessary substances. Therefore, the color of your poop can tell a lot about your general health.

Textures of poop

Separate hard lumps, like nuts
This is a sign that your body lack fiber and fluids. In this case, you should drink more water and eat plenty of fruits and vegetables.

Sausage-shaped, smooth and soft
This is how normal poop should look like and it is a sign of a good health.

Watery, no solid pieces, all liquid
This is classified as diarrhea and is usually caused by some infection. In this case, you should drink more liquids to keep your body hydrated.

Sausage- shaped but lumpy
This is not a serious condition and you should drink more fluids and eat foods rich in fiber.

Soft blobs with clear-cut edges
Normal, but you still need to consume more liquids.

Fluffy pieces with ragged edges, a mushy stool
Still normal, but it is on the way to become diarrhea.

Soft and sticks to the side of the toilet bowl
This means that your body does not absorb fats properly which can cause too much fat in the body. Chronic pancreatic disease can be the main reason for this condition.

Shade of poop

Brown is the normal color of your poop.

This means that you may have eaten a lot of green leafy vegetables or foods with green coloring.

This color of the poop can be a sign of excess fat in the body which occurs due to malabsorption disorder such as celiac disease.

This can be a sign of an internal bleeding, caused by certain ulcers or cancer. Also, it can be caused by supplements that contain iron or bismuth subsalicylate. Consult your doctor.

Light colored, white or clay-colored
This can be an indication of a bile duct obstruction, or by certain medications. You should visit your doctor.

Blood- stained or red
If you notice blood in your poop, it can be a symptom of cancer. You should immediately consult your doctor.

Quick facts about poop
The food you consume usually takes 1-3 days from the time you eat it till it ends up in your poop.
Poop is made up of bacteria, undigested food, dead cells, and mucus.
Healthy poop sinks slowly. How often should you poop?

Normally, people poop one or twice a day, but some may poop more or less.

How to keep poop healthy?
Consume foods rich in fiber (20-25g), drink plenty of water and exercise regularly.

Proper hydration is of vital importance for normal pooping.

Source : ViralRockets

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These Photos Prove Getting Fit Doesn’t Always Lead To Weight Loss

They say age is nothing but a number, but the number on the scale has yet to get the same sort of dismissal.

But, with the help of these 10 people, we’re hoping the idea that “weight is nothing but a number” catch on, too, And once you see these side-by-side comparisons of how they’ve been able to transform their bodies and still weigh the exact same amount, you may come around to the notion of not letting the scale dictate how you feel, too!

“I try to get people to think about how they are feeling, how their clothes are fitting, and how their body has changed,” Laura Stusek, fitness coordinator for Westminster College in Salt Lake City, Utah, told Everyday Health. “It’s a hard thing to do sometimes. The focus should not just be the number on the scale. If we only did things to make ourselves weigh less, we wouldn’t necessarily be healthier.”

See 10 examples of people who managed to get fit and feel better in their bodies, without lowering the number on the scale.

1. 145 Pounds
Fitness Instagramer brittelizabethfitt is urging folks to “stop letting the scale determine your success.” Both of these images show her at 145 pounds.

2. 125 Pounds
This woman behind theblondefiless Instagram account would like for you all to remember to ditch the scale, too. Here she is at 125 pounds.

for anyone fretting over “holiday weight” this is your reminder to screw the f’ing scale! 🖕🏽 that number means nothing 🙅🏼‍♀️ what’s important is how you FEEL, if you’re being kind to your body (and mind), if you’re nourishing yourself with proper nutrients and letting your body sweat ❤ can you check any of those boxes? GREAT! The rest will follow 😁 here’s where I have to plug: for specifics on what I’ve done, scroll back in time or visit my blog when it launches very soon! (Or look at my hashtags 😆) xoxo ❤ #transformationtuesday #beforeandafter #progresspic #bbgprogress #bbg #bbgtransformation #bbgcommunity #bbgstronger #bbggirls #bbggirl #bbgfam #fitspo #fitnessmotivation #fitnessjourney #fitnessgirl #fitgirls #fitgirl #workoutmotivation #motivation #fatloss #macros #transformation

Un post condiviso da Arielle (@theblondefiless) in data:

3. 149 Pounds
Here, you’ll see that sometimes you might even gain a little weight and still manage to feel better than ever before. Because like kirasmart is here to prove, weight is nothing but a number!

I hit a bit of a low this weekend and wanted to share because if I hit it, I know you may hit it. We are all human. I am on Day 56 of this 80 Day program. This program has been **hard** for me. Longer workouts with my schedule are tough but I’ve been so proud of myself for hanging in there and being consistent. . The reason I’ve had such success with home workouts is because it’s become a lifestyle for me. I normally do 3 weeks on, 1 week “OFF” each month because of 3 week groups. Over the years my “off” has become a lot more “on” because it’s a habit. . So after two months of being consistent with my workouts, 70-80% (sometimes 90%) on with my nutrition (being honest), I’m up .5 lbs. And I was pissed. This has been a grind for me. I want to be rewarded on the scale. I’m human. Then this article popped up in my feed with tons of Before and After photos of women at the same weight but total body transformations. I’m not there yet but it reminded me that our bodies can completely change even if the stupid scale doesn’t show it. . So sharing my NSVs right now: . 💥 My husband can’t keep his hands off me. Says this is the best I’ve ever looked since we’ve been together. Why am I ignoring that? . 💥 I feel super strong. . 💥 My posture is better. . 💥 I walk into a room more confident. I assert myself more in meetings. . 💥 I’ve been able to stick with 60 min workouts. For TWO MONTHS! During my craziest time at work. . 💥 My arms are more sculpted than ever. They are going to look GREAT in dresses in Mexico next month. . So with that – here is my progress pic. Remember that the scale is only a tiny piece to measure progress. Make your list like I did above if you are struggling and need to remind yourself why you made the decision to get healthy in the first place. Keep going. And keep taking those progress pics because I promise they will keep you SANE on stretches like this when you are building more muscle. 📸💗🌴👙🔥💕💃 . . @autumncalabrese . . . . #screwthescale #nsv #strongnotskinny #progressisprogress #momswholift #staythecourse #progressnotperfection #pixiecut #platinumblonde #boymomlife #basement #homeworkouts

Un post condiviso da K I R A S M A R T T (@kirasmartt) in data:

4. 180 Pounds
Trimming body fat percentages doesn’t necessarily mean altering the number on the scale, as lakidu_laki proves.

5. 194 Pounds
Despite weighing the same in both photos, Instagramer leehaneyneoh was able to tone up through working out.

6. 177 Pounds
This woman is looking amazing and fit, yet she weighs the same in both photos. You go, annethenurse.

7. 232 Pounds
Without losing a pound, the man behind the frotonius Instagram account was able to pack on a whole lot of muscle!

8. 175 Pounds
The woman responsible for the maha_sfit Instagram account is proving that you can be 175 pounds and toned from head to toe.

Follow @maha_sfit ・・・ This is a little reminder that number on the scale is just number. Your weight doesn’t equal your progress! You should focus on your look, not your weight. – On left pic I wasn’t really working out, wasn’t eating healthy and was eating less than I’m eating at the moment. – I am currently eating around 3000 calories a day as I’m trying to gain muscle and train 5 days a week. I eat healthy most of time and allow myself 🍕&🍫 sometimes. I train my legs/glutes 3 times a week, my upper body once a week and do about 15-20 min cardio before or after my workouts 2-3 times a week. – Whatever your goal is, you can achieve it. Just keep working hard, be consistent and be patient 🙌🏾 • • • • #tansformationtuesday#avantapres#beforeandafter#sameweight#emnlspirit#fitsporation#afrogirlfitness#girlswholift#montrealfitness#montrealfitnessgirls#trainharddowork#youcandothis#liftingweights

Un post condiviso da Fit Chocolate (@fit_chocolate365) in data:

9. 138 Pounds
Who knew 138 pounds could look so vastly different? These bikini photos show significant transformation, but the number on the scale never changed. Thanks for reminding us, @badassfitnessgoals.

10. 200 Pounds
What a difference two years and no pounds lost can make! Instagramer powermill1982 is using this as “proof that you can weigh the same and look completely different.”

These transformations are pretty incredible, but they didn’t require weight loss, so be sure to keep that in mind on your fitness journey. Because, really, it’s not about the number on the scale. It’s about how you feel in your body. Not only are these 10 people inspiring, but they also definitely serve as a reminder that being a healthier you won’t always be reflected on the scale!

Source : Simplemost

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Selena Gomez reveals kidney transplant complication scars for the first time

Fresh off the back of causing absolute carnage on social media after unfollowing a lot of people on Instagram, Selena Gomez has been spotted relaxing off of the coast of Australia and revealing the scars from her kidney transplant for the first time.

The 25-year-old singer, who is reportedly newly single after splitting from Justin Bieber, was seen getting some downtime after a tumultuous week in which there have been incessant rumours regarding her love life and her friendships. It all started last week, when Gomez went on an ‘Instagram Purge’ that involved unfollowing a lot of her friends, including her BFF Petra Collins.

Un post condiviso da Selena Gomez (@selenagomez) in data:

Collins and Selena have been friends for years, with the two working together on some of the star’s music videos. In fact, just last year, Gomez had discussed their friendship, describing them as sisters.

“We were both kind of like awkward and timid in the beginning,” Selena said in a joint interview with Dazed magazine in 2017.

“People don’t know but my personal life ties into the work we do together because you know things about my life that nobody knows and I know a lot about your life that nobody knows. It comes out, somehow.”

Later in the interview, she talked about how it feels like she and Petra are more sisters than friends.

“You make me feel more confident about the choices I make, like a sister.

“You help me, you encourage me and validate how I feel in that moment. I wouldn’t have been able to grow into the artist I am right now without you. It’s like this fire-and-water, duality thing going on.

Despite this, Petra received the chop – something which shocked plenty of fans.

However, it appears the Selena has still remained friends with some people, as she was seen enjoying herself on a private yacht while on holiday in Australia. Relaxing on the boat in a mismatched bikini, Selena revealed the scar from the emergency follow-up procedure she had after her 2017 kidney transplant.

The singer has been open about how scary the complications were, with Gomez saying that she remembers hyperventilating while waking up from the original surgery, before being told that her new kidney was turning around in her body.

The scar on her inner thigh is likely from the removal of the femoral vein to build an arterial connection to the new transplanted kidney.

Fans became suspicious that something was up with their idol when she went quiet on social media. Then, on September 14, she made her return to Instagram, issuing a statement which read:

“I’m very aware some of my fans had noticed I was laying low for part of the summer and questioning why I wasn’t promoting my new music, which I was extremely proud of.

“So I found out I needed to get a kidney transplant due to my Lupus and was recovering. It was what I needed to do for my overall health.

“I honestly look forward to sharing with you, soon my journey through these past several months as I have always wanted to do with you.

I’m very aware some of my fans had noticed I was laying low for part of the summer and questioning why I wasn’t promoting my new music, which I was extremely proud of. So I found out I needed to get a kidney transplant due to my Lupus and was recovering. It was what I needed to do for my overall health. I honestly look forward to sharing with you, soon my journey through these past several months as I have always wanted to do with you. Until then I want to publicly thank my family and incredible team of doctors for everything they have done for me prior to and post-surgery. And finally, there aren’t words to describe how I can possibly thank my beautiful friend Francia Raisa. She gave me the ultimate gift and sacrifice by donating her kidney to me. I am incredibly blessed. I love you so much sis. Lupus continues to be very misunderstood but progress is being made. For more information regarding Lupus please go to the Lupus Research Alliance website: -by grace through faith

Un post condiviso da Selena Gomez (@selenagomez) in data:

“Until then I want to publicly thank my family and incredible team of doctors for everything they have done for me prior to and post-surgery.

“And finally, there aren’t words to describe how I can possibly thank my beautiful friend Francia Raisa. She gave me the ultimate gift and sacrifice by donating her kidney to me. I am incredibly blessed. I love you so much sis.

“Lupus continues to be very misunderstood but progress is being made. For more information regarding Lupus please go to the Lupus Research Alliance website: -by grace through faith”

While Selena accidentally showed off her complications scar, she has been very open about the process of getting the operation and has, in turn, raised awareness for Lupus and a lot of money for charity – something which should be applauded.

Source : VT

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7 Effective Exercises to Get Rid of Folds on Your Back and Sides

Our backs are one of the harder body parts to train simply because we can’t see them ‘grow’ in the mirror. While one can ‘feel the pump’ of a bicep curl or a bench press, it is much harder to ‘feel’ back movements. But this doesn’t mean that men and women don’t want to build a nice sculpted back. Nutrition is integral to any sort of physique goals—whether it’s to gain muscle or lose fat—but here are 7 effective exercises that can help sculpt the back.

7 Effective Exercises to Get Rid of Folds on Your Back and Sides

Jeremy Hon, Staff Writer
March 20, 2018

Our backs are one of the harder body parts to train simply because we can’t see them ‘grow’ in the mirror. While one can ‘feel the pump’ of a bicep curl or a bench press, it is much harder to ‘feel’ back movements. But this doesn’t mean that men and women don’t want to build a nice sculpted back. Nutrition is integral to any sort of physique goals—whether it’s to gain muscle or lose fat—but here are 7 effective exercises that can help sculpt the back.

1. Barbell Deadlift. In an article done by, they listed the barbell deadlift as the number one back exercise since it hits the entire back, from the upper traps all the way down to the lower back and even the hamstrings and calves. The conventional deadlift is an integral part of any back workout since it is considered a ‘compound exercise’ (uses multiple body parts) and burns a ton of calories.

2. The Weighted Pull-Up. According to Men’s Journal, the weighted pull-up is a great exercise to add muscle and burn fat on the posterior chain. The pull-up is a great exercise because it too is a compound exercise and offers a wide range of movement. Start off with your bodyweight and then gradually move up either with a belt or with a dumbbell between your legs.

3 & 4. The Overhand and Underhand Barbell Row. The barbell row is another great exercise that targets the back and requires a lot of energy from the body. The barbell row can be done either overhand or underhand and it involves pulling the barbell towards the hip area in order to activate the back muscles. A article revealed that EMG research suggested that bent over barbell rows help hit the larger muscle groups in the upper and lower back equally.

5. Lat pulldown. In a Men’s Health article, writer Tony Gentilcore said: ‘You’ll rev your metabolism when you concentrate on your back. That’s because your posterior chain contains big muscle groups. And the more muscles you train, the more calories you burn.’ He suggested the use of a lat pulldown machine where someone grabs the bar with a wide grip and pulls the bar (focusing on their elbows) towards their chest.

6. Side Bends. But sculpting and toning our backs isn’t just adding pounds of muscle. Sometimes we need to employ the use of high reps and light weights. In a Brightside article, they advocated the use of side bends whereby a person holds onto a weight on one side and bends towards that side. This type of exercise will work on your obliques and give you that nice sculpted line on the side of your midsection.

7. Chin-ups. Another great exercise for the back is the chin-up. Extremely similar to a pull-up, the chin-up is essentially the same movement albeit with an underhand grip. Grab a bar with an underhand grip and pull your body towards the bar, make sure you are not jerking yourself upwards and swinging your body to get there and make sure that your chin reaches or is above the bar.

Remember that proper nutrition is just as important as compound exercises. Finally, and probably the most important element of any fitness goal, there’s nutrition. Whether you want to get rid of those folds in your back or build a wide and massive v-taper, nutrition is essential to reaching those goals. Ensure that you’re eating adequate protein and healthy fats and make sure that the carbs you are consuming are getting you closer to your goal. Eat more calories in order to gain weight and muscle and eat fewer calories to burn fat and lose weight.

Source : Providr 

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Avoid These Bedtime Habits If You Want To Get Proper Rest Overnight

Avoid Drinking Coffee After Lunch: Goldenberg recommends that you avoid any caffeine after lunch and four to six hours before bedtime. I agree with his statement because caffeine is used as a pick-me-up. So if you are drinking it close to bedtime, there is no way you’ll be able to quickly fall asleep because coffee heightens your senses so you’re alert.

No Alcohol Before Bed: Some people may be surprised when they learn that alcohol actually makes your sleep worse and is one of the common bedtime habits. Although it can make you fall asleep quicker, Goldenberg explains that it actually causes more disruption during a normal sleep in the second half of the night. He adds that it decreases and delays rapid eye movement throughout the night. Another fact that he states is that alcohol can make snoring and sleep apnea even worse, which will contribute to you being fatigued the following day.

Stop Smoking Before Bed: This habit goes beyond a good night’s sleep. Quitting smoking alone is one of the hardest things do in life. So asking someone to top this routine before bed is easier said than done. But it just adds another reason why people should quit smoking. Goldenberg says that people who smoke before bed feel the stimulant effects of nicotine withdrawals during the night, experience breathing disorders and could be associated with psychological disturbances which can keep them up at night.

Avoid Large Meals Before Bed: Some people think that eating a large meal will put them into a “food coma” which will ultimately put them directly to sleep. But Goldenberg explains that people should actually avoid eating large meals within three hours before going to bed. The problem with consuming large amounts of nutrients and carbs before bed is that they can increase the chances of obesity and other cardiometabolic diseases, says Goldenberg. Both of these can increase the risk of sleep problems. One solution is to eat a light snack if you find that you’re constantly hungry before bed.

Avoid Drinking Large Amounts of Fluids After Dinner: Yes, bedtime habits do include avoiding large amounts of fluids. Goldenberg says that this bedtime habit is an obvious one to avoid. The more fluids you drink, the more trips to the bathroom you’ll have to do. If you’re trying to sleep and you’re constantly heading to the bathroom, you won’t be able to get into a nice rhythm and it can be difficult to fall back asleep.

Avoid Using Your Bed For Non-Sleep Activities: According to Goldenberg, in order to properly train your brain to associate sleep with getting in bed, you need to limit your bedroom activities. He adds that you should try and associate your bedroom with sleep and intimate times with a partner. Watching television or using your laptop will only train your brain to associate your bedroom with ways to distract yourself and keep you awake.

Source : Providr