5 Steps To A Flat Stomach in 7 Days

You've been missing your routine at the gym very often thanks to your busy schedule (or plain laziness) and suddenly you realize that in one week you have to attend a wedding.

You want to wear your favorite skirt or figure-hugging dress but are worried about your flabby stomach bulging out. Well, you still have a last option. While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don't have to completely alter your daily habits to get a flat stomach within 7 days!

Step one:
If you want to build muscle and burn fat at the same time, you have to perform circuit training, three days per week. How can you achieve this? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don't forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.

Step two:
You have to work on your abdominal muscles three times in the week. Crunches and leg raises for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.

Step three:
The kind of food you will eat in this period is vital in bringing about any change. Natural foods like fruits, vegetables, whole grain breads and pastas, chicken, beef, fish and low fat dairy should replace processed foods full of sugar.

Step four:
To minimize water retention, lower your sodium intake. This means you need to avoid salt. You can flavor your food with other herbs and spices instead.

Step five:
Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain about the belly area. So try to keep your cool!

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6 Ways to Achieving Weight Loss Success Without Exercise

Any number of things can prevent us from exercising — injuries, medical conditions, lack of time or motivation, or simply disliking exercise altogether — the list goes on. While we encourage all of our members to eat healthfully and be physically active, we know for some it's neither possible nor realistic to do both. As a result, we're frequently asked, "Is it possible to lose weight without exercising?"

The good news is yes, it is possible to lose or maintain weight without exercising. Weight loss, at its core, is about creating a calorie deficit — that is, burning more calories than are consumed. This can be done by eating less, moving more, or doing a combination of both. For those who are unable to exercise, weight loss or weight maintenance success relies on making smart food choices and consistently staying close to those daily calorie goals.

Here are our top 6 tips to help you achieve weight loss or weight maintenance without exercise:

1. Log diligently – Logging foods daily creates an awareness of the energy foods provide in relation to the energy our bodies need.

2. Listen to your hunger cues – Decide if eating is a want or a need. If it's a want, try to save those calories for when you physically feel hungry.

3. Eat nutrient dense foods & balanced meals – Get the most nutrition out of the calories you eat by consuming more whole grains, legumes, nuts, seeds, fruits, vegetables, lean meats and reduced-fat dairy – foods that will provide protein, fiber, healthy fats, vitamins and minerals at every meal. These will leave you feeling satisfied longer than foods that are high in calories but not much else – like sweets and sodas.

4. Plan & prep meals for the week – Jot down some healthy breakfast ideas, brown bag lunches and spend some time cooking up a meal to reheat for dinner during the week. This will minimize the impulse to grab take out or make poor choices when hungry. 

5. Work in any activity you can do – Small things like walking meetings, parking farther from the grocery store, taking the stairs instead of the elevator, creating a standing work station or doing chores while watching television add up! Take advantage of burning a few extra calories whenever you can.

6. Be realistic – The truth is, dropping pounds will likely take longer without exercise. By setting a realistic weight loss goal of ½ to 1 pound per week, you’re less likely to feel deprived or discouraged and give up. Improving our health should be a life-long journey, not a race to hit a certain weight or fit into those skinny jeans.

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How To Increase Muscle Definition Fast

Bulk tends to come at a high energy cost to it—the more muscle on your body, the more calories you’re burning, and the harder it is to do simple tasks. Definition, on the other hand, leaves you stronger for daily activities. While you are what you eat, exercise helps. Follow a 6-day cycle of heavy upper, heavy lower, day off, high repetition upper, high repetition lower, day off.

Start With A Power-Based Exercise: Start with a power-based push or pull exercise like a heavy bench, incline bench press, a weighed wide-grip pull-up, or a weighted narrow-grip underhand pull-up. As you increase the weight, decrease your reps to build mass. For your first set, warm-up with 8-10 reps at 50% of your one-rep max—the amount of weight you can lift for one proper repetition. For the second set, use 55%-65% of your one-rep max for 8-10 reps. For your third set use 65%-75% of your one-rep max, increasing that to 70%-80% for your fourth rep for 6-8 repetitions. Finish off with a fifth set of 3-5 reps using 80%-90% of your total max. Rest for 2-3 minutes between rounds.

Push To Exhaustion: Exhaust the muscle group by pushing to the max with an exercise you can control even when you’re at the point of fatigue. Consider pushups or a dumbbell press. Go to max effort, doing as many reps as you can, then rest for a minute. Go for one more round to break down the muscle as much as possible.

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Complete Two Supersets: Move away from the principles of bulking up and towards those of leaning by using exhaustive supersets to tear leftover muscle fiber, forcing your body to repair it and make you stronger. Complete 12-15 repetitions for 3-4 rounds with a short rest period between sets, alternating between the push and pull. Superset A, for example, might include glute ham raises (10-12) and stability ball hamstring curls while Superset B includes walking lunges with dumbbells (12-15 per side) and step ups. Finish off with a supplementary medicine ball based core work.

Sleep And Recover: Go on, hit snooze. The only time your body can resynthesize is while you sleep. Make sure to rest for a minimum of seven hours a night (with nine being ideal). Lose the idea of two-a-days. While your goal is to get lean, you don’t want to hit the gym twice and burn so many calories that you can’t build muscle.

Drink During A Workout:  Recovery drinks aren’t just a post-workout treat. Drinking a carbohydrate, protein complex while working out replenishes sugars you’re depleting and keeps the nitrogen pool filled to arm you with the building blocks for protein synthesis.

Power Up With Protein: Achieving lean body fat below 10% is almost fully nutrition based. To walk the fine line between putting on muscle and dropping body fat, determine your daily caloric intake by multiplying you body weight by the factor 16. Don’t make the common mistake of calorie restricting— you’ll risk your body going into ketosis, or muscle wasting. Instead, make protein 40% of your caloric intake. The increased protein will aid the building of muscle fiber. Keep fats and carbs to 30% each, with 85% of your daily carbohydrates coming from fruits and vegetables and the rest from complex carbs.

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