Diet Plan

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How to arm fat effectively July 21, 2011

Filed under: lose arm fat — admin @ 3:52 am
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Overview
They say a woman’s work is never done. We use our arms for everything from cradling a newborn to carrying trash to the curb. With all that daily exercise, you might think that loose, jiggly underarm flab just can’t happen. Building and maintaining firm, well-defined arms, however, requires sticking to a balanced low-fat diet, aerobic activity and exercises that isolate your triceps muscles.

Chest Press
The chest press not only helps provide sleek, sculpted biceps and triceps but also tones your back and abdomen. Lie flat on an exercise mat. Hold a set of light dumbbells at your sides with your palms facing downward. Keep your feet on the mat and bend your knees to about a 60-degree angle. Bend your elbows and draw back your shoulders and arms until your upper arms lie perpendicular to your body. Place your wrists directly over your elbows and use your chest and arm muscles to press the dumbbells up toward the ceiling. Perform three sets of 12 repetitions.

Standing Triceps Toner
The standing triceps toner firms the backs of your upper arms, helping to reduce arm flab jiggle. Stand with your feet shoulder-width apart and contract your abs. Hold a dumbbell in your left hand, and raise it straight up toward the ceiling. Feel your triceps muscles tense as you use your right hand to support your left arm. Place the dumbbell behind your head, then raise the dumbbell toward the ceiling again. Complete 15 repetitions on each arm.

Rear Arm Dip
The rear arm dip works similarly to the standing triceps toner, helping to tone the backs of your arms by strengthening your triceps. Sit on the very edge of a stable chair, and curl your fingers around the front of the seat. Plant your feet firmly on the floor. Keep your hands placed on the seat, bend your elbows behind your body and slide yourself half way down the front of the chair. Hold for five seconds, then use your triceps to raise your buttocks back on the chair seat. Repeat 12 times. Once you have mastered the beginning level of the exercise, Minna Lessig, supermodel and author of “Tank Top Arms, Bikini Belly, Boys Shorts Bottom,” recommends you try the intermediate level version of the rear arm dip. Instead of planting both feet on the floor, start the exercise with your right foot on top of your left foot.

Dumbbell Triceps Pushdown
The American Council on Exercise suggests the beginner level dumbbell triceps kickback to isolate your triceps. Sitting on a stability ball while performing the movements uses even more muscles. Hold a dumbbell in your left hand and sit on your ball. Contract your abs, place your right hand on your right knee and bend your upper body forward about 45 degrees. Bring your left elbow up toward the ceiling and your hand in toward your ribs. Exhale, contract your triceps muscles and slowly straighten your left elbow behind your torso. Inhale and return to the start position. Repeat 12 times on both arms.

 

How to lose face fast July 18, 2011

Filed under: lose face fat diet — admin @ 3:41 am
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Overview
The excess weight around your face and neck may be due to an accumulation of fatty deposits around the chin area and neck. Causes may include general obesity, water retention or aging. A cosmetic surgeon can remove facial fat by performing liposuction, but many people cannot afford—or would prefer not—to “go under the knife.” Less intrusive methods are available to help reduce fatty deposits in the neck and face.

Drink More Water
If you are not drinking at least 64 oz. of water daily, you may be experiencing water retention which will make facial fat appear worse. When your water intake is inadequate, your body holds on to every ounce it has in reaction to a perceived shortage; this causes bloating in the face, hands, feet and ankles. According to a study cited by the “Journal of Clinical Endocrinology and Metabolism,” your body will burn up to 400 kilojoules more daily if you drink around four pints of water a day. This is equal to 95 calories a day. Reducing weight in general will also help diminish face and neck fat.

Lifestyle
Dietary and lifestyle changes can help reduce facial fat. Eat less salt: if you add salt to your food or eat processed foods you are more likely to be bloated. The body holds on to water when you eat salty foods in an attempt to dilute potentially dangerous levels of sodium in the blood. Eat plenty of fresh fruits and vegetables—they’re rich in vitamins, have a high water content and contain plenty of dietary fiber. Fiber attracts water, but it uses it as part of the digestive process and removes it from the body. Fiber will also keep you feeling full and help prevent unhealthy binging.

Neck Exercise
According to Louise Annette, creator of “Ageless if You Dare,” a slim neck can be achieved by an exercise targeted at strengthening the platysma muscle which

runs from the tip of the chin to the chest. Grip a vertical piece of flesh on each side of the windpipe, and pull it away from the neck. Lean your head back, while opening your mouth slightly. Tense the jaw and jut it forward; you will feel the neck flesh moving from your grip. Hold for a few seconds and repeat 20 times.

Cheeks Exercise
According to Annette’s “Ageless if You Dare,” you can slim down the entire face by working on slimming the cheeks. Place your thumbs at the back of the most fleshy part of each cheek under the cheekbones. Using your fingertips, or the side of your fingers, grasp as much flesh as you can. Pull the flesh away from the face; then use your cheek muscles to draw it back in. Repeat 20 times, each time imagining you are crushing a piece of fruit with your cheeks.

Chin Exercise
Super Beauty Tips recommends an exercize to slim down the underside of the chin. Begin by tilting your head back and looking at the sky or ceiling. Perform a chewing motion. Repeat for around 20 chews; you will feel the muscles underneath the chin working.