Cellulite, it is unsightly, ruins confidence and is actually quite treatable! So much focus has been on how to prevent cellulite that those already suffering from it feel completely left out of the conversation. Until today, that is.

{Cellulite is a byproduct of unhealthy living, which doesn’t always mean being overweight.}

What many cellulite cream peddlers fail to disclose is that cellulite occurs in 4 stages, which means that it is possible to diminish and even get rid of cellulite on your thighs among other places. Keep reading to find out what you can do to get rid of cellulite!

What is Cellulite?

Put simply, cellulite is fat cells that have protruded through the surface of the skin. It is these pockets of fat that have no place to go, that gives cellulite its dimply appearance.

Now that you know what cellulite is, let’s talk about how to get rid of cellulite!

Can I Get Rid of Cellulite?

Yes, cellulite does not have to be something you suffer in silence. The stage of your cellulite will determine how effective efforts are to get rid of cellulite. During phase one, cellulite is not visible and it is this stage that it is easiest to get rid of cellulite on your thighs, butt, belly and anywhere else that causes you worry.

The remaining three phases are when cellulite becomes visible, but in phase two it is only visible when the skin is pinched together. The final 2 phases are when cellulite is most visible and very difficult, if not impossible to treat.

The most important stages in getting rid of cellulite are the stages in which you have little, if any, visible symptoms. That is why we’ve compiled a list of ways you can get rid of cellulite on your thighs, hips, belly and butt!

Popular Cellulite “Cures”

There are many products on the market that claim to help rid your body of cellulite, however the effectiveness of many of these products seems to be anecdotal at best.

Many cellulite creams may work depending on which phase your cellulite appearance is, but most of them are costly and provide little if any relief from the appearance of cellulite. These creams promise to show you how to get rid of cellulite, but mostly they help you get rid of your money.

Cellulite pills have not been proven to work either, and many contain ingredients like iodine that can lead to other health problems. Many of these studies for these pills have produced no noticeable results among test and placebo groups.

Some may resort to liposuction as a means of getting rid of cellulite but this is the worst possible cellulite cure. Liposuction rids problem areas of fat that is deep down, and we know that cellulite is a surface skin fat problem. While many of these cellulite treatments have gotten plenty of publicity none have the effectiveness of basic lifestyle changes to stop the progress, and therefore the appearance of cellulite.

Keep reading for realistic and inexpensive ways to get rid of cellulite!

Avoid Toxins

Toxins, whether in our food or the environment play a large roll in breaking down healthy skin cells. When you want to learn how to get rid of cellulite, the first thing you should do is cut back on your nights of binge drinking because alcohol is a toxin.

Stop smoking altogether if you want to get rid of cellulite on your thighs or anywhere else because cigarettes are just toxin sticks, helping your fat bunch up and up until it’s is visible and more difficult to treat.

{Ridding your body of cellulite is another reason to eat more fruits & veggies!}

Eat Fresh Foods

Add more fresh produce to your diet, and make it organic produce when you can. A lot of processed, pre-packaged and fast food is packed with toxins (food coloring, saturated fat & artificial flavors to name a few) to make it more convenient to eat. Many so-called experts recommend a home detox diet, but simply adding more fresh fruits and vegetables to your diet will go a long way to teach you how to get rid of cellulite.

Many fresh fruits and vegetables are powerful antioxidants that protect against toxins…in case you needed another reason to eat your produce!

Another great benefit of fresh produce is that fruits and vegetables are packed with water, which is an essential part of any healthy diet.

Drink More Water

Whether your goal is to lose weight or simply get rid of cellulite, drinking more water is good advice. In terms of getting rid of cellulite though, water plays an important role in keeping your skin hydrated and moist.

More importantly however, drinking enough water will make it easier to flush out unavoidable toxins in the environment, also known as free radicals.

Maintain A Healthy Weight

This probably goes without saying, but even if the beautiful people do have cellulite, your chances of needing to get rid of cellulite are increased by excess body fat. Maintain a healthy body weight by enjoying a well-balanced diet and getting regular physical activity, and you can start to worry less and less about cellulite rearing its ugly head.

Adding more physical activity to your life will also help get rid of cellulite on your thighs by helping you maintain healthy blood circulation, which is one of the worst side effects of cellulite.

Don’t wait until you don’t have to pinch your skin to spot cellulite to get rid of it; by then your chances of success diminish greatly. Get rid of all the junk that you shouldn’t be eating (or drinking) anyway and follow these tips to get rid of cellulite on your thighs!

Eliminating the toxic food you consume may be difficult for some. Consider intermittent fasting to help you break away from those foods so you can start getting rid of cellulite. Read our Eat Stop Eat review to learn more about intermittent fasting.

26 years ago I started running if an effort to prevent gaining weight after I had quit smoking. During the past 26 years, running has been the most notable staple in my life. It has not only kept my weight in check, but has provided me with more health benefits, body, mind and soul, than I could list.

{Running has so many health benefits that there’s no reason you shouldn’t give it a try!}

Like me, many people start out running for one or more of the recognized health benefits. But what makes them continue is the love of running. And it’s this love of running that builds the commitment to continue running and include it in their total lifestyle plan.

From a practicality standpoint, running is a very easy sport to get into. With few exceptions, you can almost run anywhere, anytime and all that is needed is a good pair of running shoes and some comfortable clothing. No gym, weights, mats or equipment needed.

What Makes Running So Special?

Running is a very liberating experience that improves one’s self-awareness. It takes a degree of self-discipline and personal commitment to find the time, to get your runners on and to start pounding the pavement. Even more so on bad weather days.

Then during the run, we are often humbled by our physical and mental limitations. These limitations ultimately give through to the determination to continue and improve. As a result, future runs will then build on the successes of past runs.

With all that in mind, the satisfaction that one achieves through this greater self-awareness is what makes running so special.

But let’s talk about some of the other aspects of running which make it important

Weight Loss or Maintenance (my personal favorite)

I mention weight loss first because losing weight is the key that unlocks the door to further health benefits. Losing weight can lower your risk of heart disease, high blood pressure, stroke, type 2 diabetes, breathing problems and more.

{Weight loss is the best, and most common reason many people take up running.}

Running provides one of the highest energy expenditures of any sport. Depending on the weight of the runner and the intensity in which they run, roughly 100 calories for every mile gets burned. Then, with a deficit of 3,500 calories, the body will lose a pound of body fat. A good calorie-reduced nutritious meal plan combined with running will help to shed pounds of unwanted body fat.

Mental Health

There are many studies and opinions on how running helps your mental health. What’s important to note is that they all conclude that running DOES help your mental health.

Along with improving one’s self-awareness, which was discussed earlier in the article, running is also great for one’s self-esteem. In running there are goals and milestones that most runners enjoy setting and achieving. The simple reason why we like to set goals is that the sensation of accomplishing these goals is immense. It’s a feather under the cap which is tickling one’s self-esteem.

Our self-esteem also soars as we feel our body changing. We lose weight and/or we gain muscle. We feel healthy, look healthy and it shows, inside and out.

And to top it off, runners get high. I’m talking about a “runner’s high”. During a run, endorphins get released, which causes a feeling of euphoria known as “runner’s high”. It’s difficult to feel stressed, worried, anxious or sad during a run. Whether it’s been runner’s high or not, I can honestly say that in 26 years of running, I have never felt any negative emotions during my run, and this feeling or mood usually carries with me throughout the day.

Blood Pressure and Heart Health

Think of your arteries contracting and expanding. Now think of how fast they contract and expand while you are running and your heart is pumping fast. All this contracting and expanding of your arteries helps maintain their elasticity. And those healthy arteries will help to ease the flow of blood, which not only reduces blood pressure, but also lowers the risk of heart attacks and strokes.

I should also mention that running has been proven to prevent type 2 diabetes, raise good cholesterol and boost the immune system.

Cancer

It has been agreed upon by most experts, that regular exercise reduces the risk of some cancers, including colon, endometrial, breast and lung cancer.

One study in particular published by the National Cancer Institute studied women who were of normal weight and participated in vigorous activities (which included running). The results concluded that they had a 30% lower risk of breast cancer than their less active counterparts.

Although it’s not my intention to discount the health benefits achieved through moderate exercise, the more vigorous and frequency the exercise, the more health benefits that will be reaped.

I could easily write more on the health benefits of running, but after composing this article, I now have a burning need to go for a run. There are countless more studies, which could be quoted from, on the benefits of running. But I think it is clear that choosing running as your exercise of choice will improve the health of both your mind and body.

Jacquie Cattanach is an enthusiastic runner and triathlete who uncovers her biggest achievements in every run she runs. Jacquie has learned and experienced many trials and tribulations along the way and enjoys expressing her views through writing running related stories and reviews on running products such as running sunglass reviews on her Running Gear Blog

It’s a natural response to want to detox your body when you want to get rid of gross things inside your body like fat and sugar. But, before you decide on your next body detox diet you should ask yourself what these detox diets are doing for you.

[Plenty of people choose liquid diets and not all have the desired effects.]

Body detox diet creators claim that toxins are why you have such a hard time losing weight, but the truth is weight loss is impossible if you don’t burn more calories than you consume. If you think body detox diets are the answer to your weight loss woes, keep reading.

How Body Detox Diets Work

Body detox diets require you to consume lots of juice and water to “flush out” the toxins from your body. Typically lasting anywhere from one week to one month, body detox diets allegedly decrease the toxins your body takes in.

By undergoing a body detox diet for at least one week, proponents claim you will have more energy and improved digestion so your body absorbs the maximum amount of nutrients. It has also been claimed that body detox diets increase your metabolic rate for more successful weight loss.

Body Detox Diets

There are plenty of body detox diets on the market with the Master Cleanse, Colon Detox Diet and the Lemonade Diet being among the most popular. What these detox diets have in common is that they both require you to consume very few calories through juice or water consumption.

Of course you need to create a calorie deficit for weight loss to occur, but this kind of calorie deficit drains your body of the energy it needs to perform important functions like exercise. These diets all claim that toxins and contaminants in food contribute to illnesses and weight gain, which is true. What they fail to mention however, is that your liver and kidneys do a pretty fine job of clearing unnecessary toxins from your body.

Detox for Weight Loss?

Body detox diets may help you get rid of unwanted chemicals in your body, but paying closer attention to the foods you consume will also keep those unwanted substances out of your body. What these body detox diet proponents neglect to tell desperate dieters is that by cutting out foods that are full of crap, you minimize your chances to get sick or gain weight.

Forget how tempting these so-called toxic foods are and think about what they do to your body. Sure it’s difficult to say no to fried chicken, mac & cheese and fudge cupcakes, but the alternative is a month-long liquid starvation diet just to get back to normal. How you handle weight loss decisions like this will determine your overall success or failure in losing weight.

[The only way to guarantee weight loss is to burn more calories than you consume...through diet & exercise!]

Most dieters know and understand that a balanced diet and regular exercise are the only guaranteed ways to lose weight and keep it off. Unfortunately enticing weight loss programs like body detox diets prey on your need to lose weight NOW.

Body Detox Diets All Bad?

Not all body detox diets are bad, just the ones that push your caloric intake to dangerously low levels. The main issue with these diets is that you are required to take in very few calories over a very long period of time. The human body cannot function properly without adequate energy in the form of calories and body detox diets require dieters to consume too few calories to workout regularly.

Body detox diets mostly focus on reducing toxins in the body, with weight loss and health improvement being secondary factors. However intermittent fasting like that advocated by Brad Pilon is a safe alternative to body detox diets that help break your addiction to food as well as your need to overeat.

Read the TFLA Eat Stop Eat review to find more about intermittent fasting for weight loss.

I‘m really excited about the opportunity to write a guest-post here on TFLA, seeing that they‘re an authority in their field with thousands of visitors each day.

{Sometimes “I’m tired is just an excuse,” and sometimes it’s because you’re fatigued from insomnia.}

And small wonder. The posts on The Fat Loss Authority are top-notch; both informative and entertaining. So I thought, “Better get cracking and write something really good and useful, and of course up to the standards TFLA readers have come to expect.“

But I‘ll let you decide.

Late Nights Makin‘ You Overweight?

Sleeplessness, or lack of sleep –insomnia—is a major problem nowadays. It‘s associated with a host of health problems, including obesity … BIG time.

The New York Daily News reports direct correlations between lack of sleep and weight gain—in women even more than men. A recent study by the New York Obesity Research Center reveals that sleep deprived individuals overeat far more easily than those who get a good night‘s sleep.

Scientists have documented the link between  sleep and obesity in other studies as well and speculate that hormones associated with appetite and food intake increase when we are tired. Well, that‘s old news; if you‘re fatigued, you get cranky and then hungry, for sure.

The Washington Post reports that not enough or erratic sleep heightens the risk of cancer, heart disease, diabetes and obesity. Sleep is awesome…why risk any of these illnesses?

But…what about depression?

Kids get ornery, adults get aggressive at first then frustrated and finally depressed. Enter tasty but fattening cookies, cakes, soda, booze and a whole host of so-called ‘comfort‘ foods. On the other hand, well rested people tend to be in a pretty good mood! But don‘t take my word for it, look at what some of the experts have to say about insomnia and obesity:

“Lack of sleep disrupts every physiologic function in the body. We have nothing in our biology that allows us to adapt to this behavior.”

                                        -Eve Van Cauter of the University of Chicago

“Losing sleep, “might speed up death’s arrival.”

-U.S.News & World Report, 2009

“What is certain, is that we can’t do without sleep.”

-Peter Meerlo, neuroscientist at University of Groningen, Netherlands.

Other penalties for staying up late can be even more serious, deadly in some instances. Studies have linked chronic sleep loss to obesity, heart disease, high blood pressure, diabetes and even shorter lives.

{Getting enough sleep is high on this guy’s priority list!]

What about fat burning exercises? Not much fun when you‘re exhausted, that is IF you exercise at all. If you do, the intensity and overall quality of the training will likely be rather low. Healthy sleep is just plain necessary for recovery and general regeneration. It‘s a cycle too; the worse your nights are the worse they tend to get.

Sleepless Solution

So Houston, we got a problem. How do we fix it?

First, by identifying the causes for sleeplessness, and then removing them. By resetting our inner clock and circadian rhythm.

Most adults today have their sleeping patterns thoroughly out of whack from having too much to do and not enough time to do it. So that‘s where we start, at the beginning, which means this: get to bed at the exact same time every night. No exceptions. Even if you don‘t doze of right away, lie there and eventually you will fall asleep.

Next? Get up at the exact same time every morning. Even if it was a horrible night, and you could just sleep so nice and comfortably right now! You know what I mean. Be hard on yourself, and get up anyway. You can always take a short nap after lunch like everyone else. If not that‘s even better because, trust me, come bedtime tonight sleep won‘t be so hard to come by!;-)

It helps to increase your morning energy with coffee, green tea or herbs and vitamins like liquorice root or vitamin b5. But no coffee or other stimulants after noon! Late afternoon stimulants would mess up the odds of having some sweet dreams at the end of a long day.

Good fat burning exercises will improve weight loss results and help to get rid of that restless energy. My grandma used to say, “Can‘t sleep? Go work hard!“ I hate to say it, but maybe granny was right.

Frankie Says Relaaaax

Try to really calm down at night by taking a (long) hot bath, reading a book (even a good one makes your eyes heavy!), and of course our little bag of sleep-ninja tricks.

Take a quality magnesium supplement–up to 1000 mg—late in the day; its great for the heart and helps you relax.

My  super-sleep herbals will knock you right out (in a very friendly and kind way!

• Reishi Mushroom
• Hops
• Feverfew
• Lactuca Virosa and
• Lavender Oil

Total darkness and silence in the sleeping quarters are crucial–use some ear plugs if you must! Finally, plan for the next day‘s schedule or the healthy meals you‘re going to prepare and take to work. What will you cook and when will you eat it?

Works like a charm for me, I usually don‘t get too far beyond breakfast before deep in slumberland !;-)

So there you go, now you understand the causes for sleeplessness, the effects this has on weight loss results, and most importantly how to grab the good night‘s rest you deserve and need!

Sweet Dreams!

Mark

P.S. If you think this post was up to scratch, why not head on over to my Blog sometime, I would feel honored by your visit and comments! Hope to see ya over there!

When we work our chest muscles most of us have the goal of building mass. We want those big huge Terminator muscles and we want them now…but how do we get them? On the other side of the spectrum are those looking to slim down in the chest area so the pecs are the star of the show.

[When you get the best chest workout, you too can flaunt your stuff on the beach!]

The question both have is what is the best chest workout to give me the chest I want? The answer is, keep reading to find out!

Warm Up Sets

Working your chest muscles is an incremental process that will take some time, which is why warm up sets are so important. Warm up sets let chest muscles warm up in preparation for the more rigorous chest workout to come. In addition to preparing chest muscles to work harder, warm up sets help prevent injury. If you want big chest muscles or more visible ones, warm up sets get the muscles used to the activities of the day’s chest workout.

The other reason the best chest workout for your fitness goals includes warm up sets is that these sets allow you to lift more weight so you can build more muscle or burn more fat. If the first set in your chest workout is your real first set, how thorough of a workout do you really think you’re getting?

Make the first few (at least 2) sets of your best chest workout, warm up sets. Start with a much lighter weight and complete more repetitions per set. This way when you get to the meat & potatoes of your chest workout, you’ll be ready to lift more weight with fewer reps.

R & R

Getting the best chest workout isn’t about rest & relaxation; it’s about rest and recovery between sets. So many fitness “experts” and enthusiasts have opinions about resting between sets. Some recommend resting no more than 1 minute between sets while others swear it ruins the effectiveness of a good chest workout.

[There's no shame in resting between sets so your muscles can recover...it's what ALL the big boys do!]

Getting the best chest workout for your fitness goals means resting for a maximum of 1 minute—more if you really, truly need it—to allow your body to recover slightly before the next set. Why, you ask? Well for starters a recent study indicated that resting 1 minute or less between sets is ideal for hypertrophy, or building muscles. This is attributed to higher levels of growth hormones released during moderate-intensity chest workouts with a 1 minute rest interval.

Shorter periods of rest & recovery—1 minute or less—will allow you to get the best chest workout you can to achieve your chest goals.

Stretch

Just like warming up before the workout begins, the best chest workouts will always include stretching before, during and after. If that seems like a lot of stretching, imagine the pain your body will be in when you wake up the next morning stiff and aching all over. Stretch for about 5 minutes before you begin your chest warm up sets just to get the blood circulating. Then give your muscles a light stretch during your rest & recovery periods just to keep those muscles as flexible as possible. A loose body is not quite as prone to workout injuries.

When you’ve completed your best chest workout for the day, another 5-10 minutes of stretching will cool down your muscles and prepare them to recover before your next chest workout!

Keep It Interesting

At TFLA we believe variety is the spice of life when it comes to pretty much most things, but especially when it comes to exercise. Getting the best chest workout for your fitness goals means performing a diverse group of chest exercises that work the pecs from varying angles. Whether you need to bulk up or slim down, the best chest workout should include exercises that target both upper and lower pectoral muscles.

[Use your workout equipment to keep your chest workouts interesting & effective!]

Give your chest workout a little variety by switching it up. If you use the bench press for your first chest exercise, change equipment for the next exercise. There are plenty of chest exercises and variations to ensure you get the best chest workout possible every time.

Even if you don’t change the equipment, change the angle to work a different part of your chest. Those of you partial to the barbell bench press should look into more options than the flat press. Both barbell and dumbbell press can be done on an incline or decline to work a different part of the chest. Adding the incline or decline option will ensure you work the entire chest for the best chest workout you’ve ever had!

Now that you have the information and tools to get the best chest workout to achieve your fitness goals, it’s time to work on a well-balanced diet that will let you show off those sexy pecs. Read our Diet Solution Program review for a quick lesson in healthy eating.

Let’s face it, other than to lose weight, men and women have very different weight loss goals. In the man’s world his goal is go lose the fat and get big muscles. The woman’s weight loss goals include getting small and maybe toning a few key areas.

[Focus more on workout routines for women instead of how to do HIS workout and not get big bulging muscles!]

Well creating regular workout routines for women is an important factor in weight loss. An effective workout routine should include aerobic exercises and strength training for women, so keep reading to find out which workout routine is best for you!

Creating Workout Routines for Women

An effective workout routine needs to have both aerobic and strength training exercises included. Successful weight loss relies on burning fat, while looking good requires muscle toning. Since both are essential, the first step in creating workout routines for women is to come up with a list of exercises for both types of training that you can, or are willing to do.

Your list will allow you to pick and choose which exercises to perform and when so you never grow tired of boring workout routines. Keep in mind exercises that require equipment as opposed to those you can do at home, or in the park with a workout buddy.

Cardio

Cardio workout routines for women should focus on exercises that are intense and will help burn away fat. Regular cardio exercise is essential for any woman whose workout goal is fat loss. The good news is that whether you prefer the gym or the great outdoors, there are tons of cardio options for your workout routines.

If you’re a gal who loves to compete there are plenty of sports out there that’ll burn fat while you wipe the floor with your opponent. Cycling, tennis, basketball, volleyball, and even running are good exercises that will get your heart pumping and your metabolism working hard!

[Easy workout routines for women means forgetting about being prim & proper and get dirty! If you aren't sweating, you aren't working hard!]

Strength Training

The point of strength training workout routines for women is to build overall strength and tone muscles so you don’t have that unsightly flab each time you move. Strength training generally requires free weights, dumbbells, or resistance bands to create the resistance needed to strengthen your muscles.

Ladies, please don’t worry that strength training will make you look like a female bodybuilder; you’d have to consume thousands of additional calories for that to happen. Strength training for women requires smaller weights that don’t help with muscle growth, only with muscle strength. Wouldn’t you like to open up that jar on your own? Well strength training can help you do that, without making you look like a girl who can open a jar on her own!

Workout Routines for Women

Now that you have an idea of the types of exercises that should be included in workout routines for women, its time to take a look at a few examples. Your workout routine should look similar to these on a regular basis for successful and long-term weight loss.

Day One:  Cardio & Core

5 minutes of stretching
Bicycle Crunches – 3 sets of 12-15 repetitions (variations click HERE)
Captain’s Chair—2 sets of 12-15
Elliptical Machine-45 minutes (doubles as abs & cardio!)
10 minute Cool Down/Stretch

[Workout routines for women will give YOU the best body you can have...not someone else's body.]

Day Two: Cardio & Upper Body

5 minutes of stretching
Bicep Curls-3 sets
Dumbbell Raises-3 sets
Cable Pull Downs—3 sets
Running or Bicycling—30-45 minutes
10 minute Cool Down/Stretch

Day Three: Cardio & Lower Body

5 minutes of stretching
Forward Lunges—3 sets
Squats-3 sets
Calf-Raises-3 sets
Tennis/Hiking/Swimming-1 hour
10 minute Cool Down/Stretch

Remember that these workout routines for women only work if you allow your body to rest between workouts, and perform each exercise correctly. When you’re feeling bored with your current workout routine, change them up and try something new.

Even if you aren’t bored with your workout routine you should switch it up so your muscles don’t get bored. Adding new exercises to your workout routines for women will force your body to work harder to complete each set and harder working muscles means a more effective workout. 

The more you know about weight loss the better prepared you’ll be to make it happen. Find out how effective just 45 minutes of exercise is by reading our review of the Turbulence Training fat loss program.

When we think of Ryan Reynolds we often think of the goofball from Van Wilder or The Proposal, but one thing Reynolds is dead serious about is his workout routine.

Preparing to shoot his upcoming film, Green Lantern, Ryan Reynolds workout routine included a combination of aerobic and resistance exercises. To maintain endurance for his workout routine after a long day of shooting, Reynolds modified his diet to accommodate his schedule. Since you are but a mere mortal, you can modify Ryan Reynolds’ workout routine to get your body in superhero shape!

[Ryan Reynolds workout routine proves that there is a time for play and a time for exercise!]

Ryan Reynolds Workout Routine—The Basics

The first thing everyone wants to know—other than how to get his killer abs—is how frequently he works to get his body so fit. To prepare to fight bad guys as Green Lantern Reynolds worked out just about every day for 90 minutes. Whether or not you choose to completely mimic Ryan Reynolds workout routine, sticking to your routine is the best way to get buff.

Reynolds trainer Bobby Strom has bragged that while training for Green Lantern, Ryan Reynolds daily workout routine was never repeated. His body never got used to a routine so his muscles were always working at 100%. Before you balk and how much time it’d take to come up with different workout routines every day, keep reading. This is about Ryan Reynolds’ entire workout routine…not just the basics!

Alternating Muscles

While everyone has an opinion about working muscles in isolation, Ryan Reynolds workout routine did precisely this. Strom has been quoted as saying that working opposing muscles each day gave Reynolds a full body workout each week. That’s refreshing since most guys try to get a full body workout each day! I guess discretion is the better part of valor!

In a previous article about Ryan Reynolds workout we showed a workout similar to his Green Lantern workout. What we’ve since learned is that isolating muscles was just the start of getting in excellent physical shape.

Focus Focus Focus

The key to Ryan Reynolds workout routine was dedicating the majority of each day to one muscle, like the core or legs, and then give minimal focus to an opposing muscle group. Let’s say 70% of Monday’s workout is dedicated to working the abs, the remaining workout routine would include light dumbbell work on the arms.

With Monday dedicated to abs, Ryan Reynolds workout routine on Tuesday would focus heavily on upper body work—no abs—and some light lower body or core work. By creating Ryan Reynolds workout routine this way, Strom let each muscle group relax and focused on another muscle group altogether.

[Looking like a superhero meant a tailored workout routine so Reynolds could move like one too!]

The key to this type of workout routine however is that you workout regularly. If you exercise sporadically you’ll always be starting from the beginning with exhausted muscles.

Ryan Reynolds Workout Routine—Fighting Fatigue

Just because he looks like a superhero and plays one in his upcoming film doesn’t mean that Reynolds is superhuman. He gets tired just like the rest of us…well I’m sure it takes him a lot longer to get pooped but otherwise he’s just like you and me.

Whether it was because his muscles were fatigued or his shooting schedule was hectic, Ryan Reynolds workout routine required him to find a way to exercise. That’s when he sought out activities like yoga or Pilates to stretch the muscles and work the core without tiring out him or his muscles.

Some days Ryan Reynolds workout routine would consist of long rounds of stretching—very thorough stretching to prevent  muscles cramps.

Fight Boredom

We already know Ryan Reynolds never did the same workout routine twice, which is something we really advocate here at TFLA. Even celebrities are more likely to keep up with their workouts if they keep them interesting. Reynolds workout included kickboxing, because superheroes must be able to kick ass…or else what are all those muscles for?!?

[Fighting workout boredom like Reynolds means getting creative and running a marathon...or two!]

Ryan Reynolds Workout Routine—Keepin’ it Real

One thing that Reynolds’ trainer Strom did was make sure everyone involved had realistic expectations. To get ready for Green Lantern Ryan Reynolds already had a killer body to work with so taking him to the next level was well within the possible. For the rest of us however, following a regimen like Ryan Reynolds workout routine means also keepin’ it real about how closely we’ll get to looking like Green Lantern.

By following Ryan Reynolds workout routine or a similar routine you can get your body in very good shape. If you improve your diet to accommodate your workout needs you will greatly increase your chances of looking that good. What’s important though is that following the Ryan Reynolds workout routine and eating a well-balanced diet will give you the best body you can have…and that’s pretty amazing too!

Need a little extra help around the middle? Read our review of The Truth About Six Pack Abs and see how you can improve your abdominal and core workouts!

Getting a ripped body like movie star Ryan Reynolds requires a level of dedication many of us mere mortals lack, but Reynolds recently revealed some of the workout secrets that helped him get in shape for his new movie, Green Lantern.

[A ripped physique like Ryan Reynolds requires tons of hard work and a consistent workout regimen.]

The good news is that with an increased level of dedication, a balanced diet and regular workouts—seriously regular workouts—you too can get in killer shape. Keep reading to find out how you can get a workout worthy of a Superhero.

Ryan Reynolds Workout Trick #1: Dedication

It’s no secret that to get his body in tip-top shape Ryan Reynolds workout lasted for 90 minutes 6 days every week, which seems contrary to just about everything you’ve been told about resting between workouts. But keep in mind that Ryan Reynolds is a movie star and his killer body was required on a deadline. You have more time than that.

Without hardcore dedication to your workout routine, getting ripped like Ryan Reynolds will be virtually impossible. Reynolds and his celebrity trainer credit daily workouts that include stability exercises, weight training and core exercises with the stellar physique we’ll soon see on the big screen.

Ryan Reynolds Workout Trick #2: Eat Little, But Often

One thing we do know about getting lean and building muscle is the importance of a proper diet. To prepare for becoming Green Lantern Reynolds ate meals every 2 or 3 hours to make sure his body never went hungry. Eating smaller meals more frequently also made sure that he didn’t overeat when meal time did roll around.

[Following the Ryan Reynolds workout means monitoring fat intake so your six-pack can shine through!]

Using eating habits to offset the disadvantages of binge dieting is helpful during the Ryan Reynolds Green Lantern Workout. During the early day Reynolds ate meals with proteins, carbs, and minimal fat. Later in the day his carb intake decreased so he could focus on eating more protein. This helped make sure he got enough calories to sustain intense daily workouts without adding fat to his slender physique.

This Ryan Reynolds Workout was highly effective because it required him to drink a lot of water throughout his training.  By keeping hydrated during his workout regimen Reynolds and his trainer ensured his body temperature remained consistent and that oxygen and nutrients flow freely through the body.

I’m sure you wanted dirt on how he got so ripped, but believe me when I tell you that without dedication and a proper diet, his physique is not attainable.

Ryan Reynolds Workout Trick #3: Resistance Training

Getting a Green Lantern body using the Ryan Reynolds workout will take quite a bit of physical activity, specifically it will require heavy duty resistance training to properly develop those muscles. Since Reynolds started his bulk up routine with a svelte frame, his main goal was to build his muscles.
”

”[A bodyweight workout like this will give you the same results as Reynolds’ <I>Green Lantern Workout</I>

Heavy resistance training for Reynolds’ superhero workout meant foam rolling, yoga and Pilates among other things. He did lots of stretching without weights to make sure his body wasn’t overworked during filming, but since you don’t have the problem feel free to use weights to achieve your Green Lantern bod.

Ryan Reynolds Workout Trick #4: Divide & Conquer

Although Ryan Reynolds has been pretty vague about the specifics of his Green Lantern workout, we do know that each day was dedicated to a different body part. By isolating each muscle during workouts he was able to give each muscle a more intense workout, as you can see by the zillions of magazine covers he’s adorned recently.

Getting ripped like Ryan Reynolds requires a weekly workout that looks like this:

• Monday: Legs
• Tuesday: Shoulders
• Wednesday: Chest
• Thursday: Back
• Friday: Legs
• Saturday: Shoulders
• Sunday: Rest

Since you aren’t buffing up to play a Superhero on the big screen you don’t need to adhere to such a strict schedule, but dividing up your workouts to conquer each muscle group is a key factor in the Ryan Reynolds workout. Ryan Reynolds and his trainer used old-fashioned but tried and true methods of muscle building—diet and exercise—proving yet again that what works never goes out of style.

Get a head start on your Ryan Reynolds workout by regulating your diet. Read our Eat Stop Eat review to get your eating habits under control before you start sculpting to look like Green Lantern.

Whether your goal is to just burn fat or to burn fat AND build muscle, strong shoulders are vital to achieving that goal. The shoulders are often ignored by women afraid of gigantic shoulders or men simply looking to slim down, but that is a mistake.

[With this basic shoulder workout you won't need shoulder pads to look good.]

Successful weight loss requires workouts that work all the muscles equally so they are strong and less susceptible to injury. Read more to find out how a basic shoulder workout can give you strong shoulders and back without the bulk!

Shoulder Anatomy 101:

In order to make sure you’re getting a proper shoulder workout, you need to know the various parts that make up the shoulder. There are four parts of the shoulder. The medial deltoids, which are side deltoids, help raise your arm up sideways like during jumping jacks.

At the front of your shoulder is the anterior, or front, deltoid. The anterior deltoid is used most when you lift your arms straight up, as though you were performing raises. These muscles are most active when you perform any pushing motion from push-ups to pretty much any chest exercise.

The posterior, or rear, deltoids help you bring your arms towards the back from shoulder level. The posterior deltoids get the most work during exercises for the back.

[A basic understanding of shoulder anatomy will help you know when you're in pain and when the workout is...working!]

The trapezius, sometimes referred to as “traps” by those who love to work on’em, is the muscle we most associate with the shoulder. Located at the base of the neck and the “top” of the shoulders, the trapezius is most worked during back exercises. The upper portion of the trapezius is considered the upper shoulder and this part of your body helps you maintain indifference by shrugging your shoulders.

Basic Shoulder Workout

A basic shoulder workout should help strengthen shoulder muscles for basic functions. Once you’ve achieved this, then you can worry about getting bigger or better toned.

Standing Dumbbell Shoulder Press (Iso-lateral)

The standing dumbbell shoulder press should be part of any beginner shoulder workout because it’ll solve the age old problem of one arm being stronger than the other! Another added benefit of the iso-lateral shoulder press is that you can focus on making sure your arms and shoulders have equal strength.

To Do: Start by standing with your feet touching, facing a mirror if it’s possible. Beginning with your left hand (or non-dominant hand for you lefties) hold the dumbbell at a 90 degree angle out to your side with palms facing forward.Push the dumbbell to the ceiling and return to starting position. Do at least 2 reps of 15 on each hand.

TIP: Keep hips & shoulders even throughout each movement and don’t forget to keep your core tight.

If this isn’t difficult enough, try a standard dumbbell shoulder press.

Y Press w/Dumbbells

The dumbbell Y press gives your deltoids a different workout than the shoulder press above, which makes it a great shoulder workout for those of you with past injuries.

To Do: Start with your core and glutes tight to avoid shoulder or back injury. Stand with a dumbbell in each hand and your arms in a 90 degree angle like the shoulder press. Press the weights outward until your arms form a Y shape, hold for a moment and return to starting position. Do 3 sets of 12-15 reps.

Upright Rows w/Barbell

Upright rows are a good shoulder workout to help strengthen your medial deltoids and traps when done correctly. If you’ve had shoulder injuries or pain in the past, don’t continue if the pain re-occurs.

To Do: Take a barbell using an overhanded grip and keep your hands shoulder width apart or closer. The barbell should not lean on anything but YOU to perform the upright correctly with a barbell. Leading with your elbows lift the barbell as far as you can, or until the bar is underneat the chin. Hold for a moment and return to starting position. Do 2 sets of 10-15 repetitions.

Front Raise w/Dumbbell

No shoulder workout is complete without the front raise to work the anterior deltoid. Unlike push-ups, the front raise allows you to work the anterior deltoids without straining wrist or ankle muscles.

To Do: Standing straight with your feet approximately shoulder-width apart, hold a pair of dumbbells with an overhanded grip at your sides. Inhale as you lift the weights outwards until your wrists are level with your shoulders. Hold for a moment and exhale as you lower dumbbells to starting position. Perform 3 sets of 10-12 reps.

TIP: To maximize your shoulder workout perform front raises with both arms at the same time.

So you see, you don’t have to have a huge upper body to find a shoulder workout that works for you. You know where the shoulder muscles are and what they do, now all you have to do is work them!

Maximize your shoulder workout and all other physical activity by reading our Turbulence Training review. Learn to burn off the fat while maintaining that physique you know is hiding underneath!

Remember all those quick weight loss programs that never taught you how to keep the weight off? Did you learn your lesson or did you find another ‘pill of the moment’ preying on your desire to shed those extra pounds?

[Why wouldn't you want to try something like this? Other than it's no different than the last diet you tried.]

SlimQuick Cleanse promises to give your weight loss a “head start” in just one week! Keep reading for our in depth SlimQuick Cleanse review.

SlimQuick Cleanse

SlimQuick Labs, makers of SlimQuick Extreme, have added a weeklong detoxifying diet to their roster of products. The SlimQuick Cleanse product is a pill–4 pills at a time, actually–that allegedly will give a woman’s weight loss efforts a boost (sorry fellas) by eliminating toxins and improving digestive functions. SlimQuick Cleanse is also supposed to increase a woman’s metabolism (find out why that’s important for weight loss here), and energy, in addition to cleansing the colon.

All of that sounds pretty good to me, but I’ve been hurt and misled by weight loss products in the past and I intend to dig a little further.

SlimQuick Cleanse Ingredients

Like many weight loss products SlimQuick Cleanse contains green tea extract and hoodia gordonii, which improve metabolic function and acts as an appetite suppressant, respectively. For good measure this product also has calcium, and a whole host of other roots, leaves, and berries that ‘aid’ weight loss.

[This little bottle looks harmless, but it might not be if you suffer from diabetes, hypertension and many other obesity-related illnesses.]

Although many of the ingredients purportedly in SlimQuick Cleanse are natural extracts, there are a ton of contra-indicators for this product. That means that you may not be able to take SlimQuick Cleanse if you have one (or more) of several health problems or diseases.

SlimQuick Cleanse Side Effects/Warnings

If you’re under the age of 18 or have any health problems that could be exacerbated by caffeine or caffeine-like products, SlimQuick Cleanse may not be for you. The makers of SlimQuick Cleanse warn that there are more than 200 mg of caffeine and other stimulants per 2 capsules. This could affect any potential customer that suffers from heart problems and hypertension.

Because of the caffeine and additional stimulants, pregnant or nursing women should avoid taking SlimQuick Cleanse. Remember earlier when I wrote of contra-indicators? Well this is that portion of the program. Speak with a doctor before taking SlimQuick Cleanse if you are being treated for any of the following OR if you are at risk (if you’re overweight, you’re at risk) of getting the following: liver or thyroid disease, diabetes, nervousness or anxiety, depression, cardiac arrhythmia, stroke or a seizure disorder.

Some side effects of taking SlimQuick Cleanse include dizziness, tremors, headaches, nervousness, insomnia, nausea, chest pain, and irregular heartbeats. If you still decide to take SlimQuick cleanse, contact your doctor immediately if you experience any of these symptoms.

SlimQuick Cleanse Positives

The ingredients in SlimQuick Cleanse make it likely that you’ll experience some weight loss. Some dieters may find this product useful because you just pop 4 capsules, twice a day to help with weight loss. One positive aspect of SlimQuick Cleanse is that drinking lots of water is highly recommended, both to prevent choking and to enhance the detox.

SlimQuick Cleanse is $17.99 for a one-week supply, so interested dieters on a budget won’t break the bank trying another fad diet.

SlimQuick Cleanse Drawbacks

The major problem with SlimQuick Cleanse is that most overweight people can’t take it! Many of the health problems associated with being overweight or obese–diabetes, hypertension, anxiety, depression, liver or thyroid disease–are also the reason you shouldn’t/can’t take SlimQuick Cleanse.

Taking 8 pills a day, even if it is for 7 days, seems a bit excessive. But that’s my own personal opinion.

[SlimQuick Cleanse is as effective as drinking tea to aid weight loss...only tea is cheaper and works even for the really overweight--unlike SlimQuick Cleanse!]

SlimQuick Cleanse is not recommended because you can experience the same 6 benefits by adding daily glasses of green or white tea to your diet. The possible side effects and contra-indicators of SlimQuick Cleanse could not possibly outweigh the teeny tiny amount of weight you’d lose on it.

On a side note: even an ounce lost is a great accomplishment, but weight loss must be a risk-reward game. And the bottom line is that the worst risks of SlimQuick Cleanse far outweigh simply giving your weight loss a “boost”. Other things that could give your weight loss a swift kick in the pants include: regular exercise, a well-balanced diet high in fiber and lean proteins, smaller portions, drinking more tea and less booze & soda, and of course allow yourself to relax once in awhile!

Read our review of Eat Stop Eat and give your body a real boost for weight loss!

When it comes to getting six-pack abs or anything resembling them, the natural instinct is to focus on workouts that target the midsection. Unfortunately, doing reverse crunch ups to slim and tone the lower ab only works if your abs are your ONLY problem at the moment.

[When the rest of you looks like this, then you can focus only on lower ab workouts!]

That’s the bad news. The good news is that if you keep reading you’ll find alternative lower ab workouts that you can use to achieve awesome abdominal results AND prevent exercise boredom!

The Basics

Before we begin let’s start with a few weight loss basics, you know those things that are always true about weight loss no matter your goals. First on this list is a healthy and well-balanced diet. This means lean proteins, fresh veggies, increased fiber and reduced carbohydrates (reduce…not eliminate!). Regular exercise is also crucial to abs worthy of the beach, emphasis on REGULAR. Finally, whether it’s a lower ab workout, thigh workout, or upper body workout…successful weight loss requires lots of the clear stuff–water.

Keep reminding yourself of these basics for real weight loss success.

SURFING

What better way to sneak in a lower ab workout than a day at the beach? Surfing, whether at the beach or your local wave pool, is a great way to work your lower abdominal muscles and improve overall balance. Surfing is such good exercise that many big chain gyms offer “surfing classes”, and you don’t need a board or a wetsuit to sign up!

[Simply learning to surf is a good lower ab workout and an all-round full body workout.]

In addition to the great cardiovascular exercise you get, surfing is a great upper body workout in general. If your lower abs still haunt your dreams, think of all the surfing motions that’ll give you a great lower ab workout. Treading water works plenty of arm and leg muscles, but your core is also responsible for helping you stay afloat during the dreaded–but inevitable–wipeout!

Specifically however, making the transition from sitting to standing AND keeping your balance on the surf board require superb core strength. If you’re not a good surfer, treading and balancing will give you one of the best lower ab workouts you’ve ever had…seriously. If you’re a seasoned surfer, these repeated motions will help tone your lower abdominals. If that doesn’t work see THE BASICS, above.

SWIMMING

Ah swimming, how my abs love/hate thee, let me count the ways.
1. Swimming is not only a total lower ab workout, it is a full body workout that works!
2. Just regular swimming strokes can burn fat and build muscle, which makes it an efficient and complete lower ab workout.
3. Swimming is relaxing, which makes it the perfect escape after a looooooong day.
4. The butterfly stroke is not only super fun, but the stroke mostly likely to help develop lower abs.
5. Breathing is essential, which is great, but more importantly proper breathing helps maximize your swim for weight loss!
6. 50 meters of backstrokes is the most relaxing cool down EVER.

BICYCLING

Bicycling, in addition to being environmentally friendly, is a great lower ab workout. Think about it; you use your core muscle to maintain balance on the bicycle and you specifically use your lower abs to help your legs maintain the cycling motion. Bicycling is good cardio so you get a hand burning that belly fat keeping you from having the belly you want.

Honestly there are plenty of health and weight loss benefits of bicycling, but the things you need to do to ride a bike safely, also happen to give you an awesome lower ab workout. What’s even better is that bicycling is good for all levels of physical activity, and it’s the perfect excuse to burn a few calories while getting more milk!

Bicycling is accessible to just about everyone. Whether you want to explore the city on a real bike or catch up on your soaps/sports while you cycle, the choice is yours.

ROCK CLIMBING

If you love the great outdoors but are simply terrified of falling, add indoor rock climbing to your lower ab workouts for an adrenaline-charged way to give your workout a boost. Good balance and superb core strength are matters of life and death when rock climbing in the great wide open, but on a less scary scale, indoor rock climbing is a good alternative to the everyday lower ab workout.

[Rock climbing has lots of choices--tighten your abs or plummet to your death. A great incentive, but maybe indoor rock climbing is a good place to start?]

Don’t believe me? Strong abdominal muscles help keep you on a rock when your feet begin to slide, and those same muscles make it easier to regain your footing after said slip. In addition, practicing for outdoor rock climbing will give your lower ab workout the added pressure of flight or fight.

Give any of these alternative lower ab workouts an added dose of difficulty by keeping your abdominal muscles tightened when you move from rock to rock. Sometimes the difference between reaching that next rock and falling in front of the gym hotties, is tightening your ab muscles. Getting a good lower ab workout doesn’t have to involve standard gym equipment. With a little creativity and the use of a good search engine, your abs will be looking good in no time.

Find out more about what you don’t know about lower ab workouts by reading our awesome review of The Truth About Six Pack Abs.

It’s no big surprise that successful weight loss requires regular physical activity, but many people just do a variety of exercises without a second thought to if they’re helping fulfill those fat loss goals. Weight loss workouts must include both cardio and resistance training.

[Just because you dress for the gym and go to the gym, doesn't mean you're working out for weight loss.]

Keep reading to find out which weight loss workouts best fit your weight loss goals.

Beginner Weight Loss Workouts

When you first get on the path to healthy living, getting regular exercise is often the last piece to come together. Either we don’t perform the exercises correctly, or we don’t do the right exercises, or finally, we don’t perform enough exercises. Each of these mistakes can hinder weight loss efforts and possibly lead to injury.

Weight loss workouts that work are performed properly for maximum effect, and this is especially true for beginners. Beginner weight loss workouts should take into account the much needed calorie deficit required for successful fat loss. The cardio you choose to perform must help you create a 3,500 calorie deficit to lose a healthy (if paltry) 1 pound per week. Strength training weight loss workouts are necessary to help sculpt that excess fat (and skin) into a body worth showing off.

Useful weight loss cardio workouts for beginners are: walking, tennis/racquetball, or swimming.

Not feeling quite ready for the gym yet? Get your circuit training right at home!

Intermediate Weight Loss Workouts

Those of you who already get a little exercise here and there know how important and effective regular exercise is to weight loss. The problem however, is finding weight loss workouts that hold your interest long enough to complete them, right?

The good news is that there are other ways to lose weight that don’t including gawking at yourself in the mirror for 45 minutes straight. You already know that working out is essential to weight loss, and interval training is a great way to perform weight loss workouts without the boredom! Interval training is a pretty intense form of exercise, but you only slow down enough to catch your breath so the chances of you stopping due to boredom? Nil!

Intermediate weight loss workouts should also provide greater focus on strength training exercises. Because you (sort of) have a handle on regular exercise, it’s important that you don’t neglect toning your muscles on a regular basis. Weight loss workouts that don’t include resistance training will result is a smaller frame with loads of extra flesh, and that’s not why we’re doing all this work…is it?

[Yoga is an extra special weight loss workout. You can relax and de-stress while you tone muscles you didn't know you had!]

If you’re one of those people who needs to do it all in one day just to make sure you get your weight loss workout completed, try this full body circuit workout!

Advanced Weight Loss Workouts

When you begin to feel more comfortable in your workout skin, you can start to focus more on so-called problem areas and challenge yourself. Advanced weight loss workouts should be more intense to help you shed those last few pesky pounds, or tighten that remaining flab under the arms.

[When your belly is the last place you need to lose, turn to advanced ab workouts like swimming.]

It doesn’t take long for muscles to adapt to a certain workout regimen, which is why it’s so important to keep your muscles guessing during weight loss workouts. Instead of relying on the same old workout equipment to achieve your goals, try something different to tone those biceps or tighten thigh muscles.

If you’re close to reaching your weight loss goal then focus your advanced weight loss workouts on targeted muscle groups for greater definition. Divide your workouts into upper body workouts and everything else, or cardio one day then strength training the next. Experiment with alternative exercises so you’ll always be in the mood for exercise. The most difficult aspect of weight loss workouts is continuing to exercise once the weight has been lost.

Get more information on eating and exercising for weight loss by reading our review of the Fat Burning Furnace. And remember that weight loss is a lifestyle change, not a fad!

If you’ve opted out of the tea for weight loss craze because of its strong bitter taste, you may be able to hop on the bandwagon with white tea. The English always seem to be drinking tea, and now its time for the rest of us to find out why!

[Sometimes hoppin' on the bandwagon isn't such a good thing. Whether you want to calm down or slim down, white tea can help.]

White tea has many health and weight loss benefits, keep reading to find out if this little leaf can give your weight loss a little nudge.

What’s So Special About White Tea?

Much has been written about tea, but most of that is about the benefits of oolong tea or how green tea can expedite weight loss. White tea is often forgotten about in a world addicted to caffeine, but one of the best things about white tea is that it has less caffeine than it’s black and green counterparts. This small amount of caffeine is great for those of you who need to lose more than 20 pounds, because caffeine increases blood pressure and heart rate, something overweight individuals are already at risk of getting.

Another thing that makes white tea so special? It’s sweet and delicate, unlike my personal favorite Earl Grey, so it’s appealing to even the persnickety-est of drinkers!

White Tea Benefits

Since all teas are derived from the same source, the differences occur in how they’re processed. Some of the benefits of white tea come from the fact that it is the least processed of all teas, a fact that gives it THREE TIMES the antioxidants of other teas! This is good news for everyone, but particularly if you need to lose weight because the antioxidants in white tea help cleanse the body of crap, boost the immune system (take that cancer!) and help you look younger! Dropping a few pounds is also an effective way to turn back the clock.

Here’s what you need to know about white tea benefits for weight loss. Drinking white tea increases the rate at which your metabolism is working, which increased the rate at which you burn calories and we all know how important calories are to weight loss! The reason white tea can do this is because it’s literally packed with antioxidants. The high level of antioxidants in white tea have also been linked to a reduction in bad cholesterol, which we’ll all have to worry about eventually.

[Adding white tea to your diet can help improve weight loss and other health-related issues.]

Any person who is overweight could be at risk for high blood pressure, and one benefit of drinking white tea is that it thins the blood to improve how your arteries function. This means that a regular diet of white tea (2 or more glasses a day) could help decrease your blood pressure, or maintain it if it’s not yet difficult to manage. White tea isn’t a replacement for blood pressure medication (but it’ll sure help!) so talk to your doctor about how white tea’s benefits may help regulate your blood pressure.

What kind of real benefits could white tea possibly have without playing to our vanity? Other white tea benefits include the tiny amounts of fluoride that keep your teeth and gums looking good, the antioxidants help fight bad breath, tooth decay and help keep your skin looking tight and young.

Enjoying White Tea

The benefits of drinking white tea makes it an ideal way to take a break from a hectic day. Many people say that the best white tea benefit is the calming effect it has on drinkers, but I think there’s another reason people find it so soothing. Making time for yourself, even at the busiest of times, is essential to successful weight loss. When we feel overly stressed out, we reach for things that comfort us regardless of their consequences.

[Enjoy the benefits of white tea in the decadent way of the English...your body will be grateful!]

Next time your coworkers hit the elevator for a cigarette break, grab a mug and your favorite white tea to de-stress. Sit down and simply enjoy the white tea. Don’t worry about what healthy dinner you’ll whip up, or what your boss will say if he sees you relaxing, just sip your tea and relaaaaaax.

Obviously white tea benefits for weight loss are meant to occur in tandem with a balanced diet and regular exercise for maximum effectiveness. Like life, weight loss cannot occur in a vacuum!

Find other ways to burn more calories by reading our review of Turbulence Training–it’s harder than a cup of tea and easier than any fad diet you’ve ever tried.

Whether you’re male or female, losing weight or just toning muscle, it’s important that you have a few upper body workouts on which you can rely. A well rounded upper body workout–which should work the chest, shoulders, back and arms–will give your body sleek lines and a healthy physique worth the effort. You don’t want tiny arms, huge pecs and a four-pack, do you?

[He taught us the importance of spinach, but Popeye is proof of what happens when you don't balance your upper body workouts!]

To make sure your upper body is getting a proper workout, it’s important that all upper body muscles get worked consistently. Keep reading to find out how you can get the upper body you’ve always wanted!

1. Integrity

The most vital aspect of any workout is maintaining the integrity of each exercise you perform. This is especially true when it comes to upper body workouts because there are so many different muscles to pull or strain…mainly the back. A well-rounded upper body workout will include exercises that work the arms. chest, back, and shoulders, and you should make sure you perform each one properly to avoid physical injury.

If you find an upper body exercise that you aren’t familiar with, ask someone at your local gym or find a resource you trust that demonstrates the movement. It’s better to admit that you don’t know how to perform an exercise rather than attempt it and injure yourself. Injuries can sideline your efforts to burn fat and build or tone muscles effectively.

[Push ups like these will do one thing to your upper body: make it hurt!]

2. United or Divided?

When it comes to resistance training like upper body workouts, you have to be honest about how often you will work out. Whether you hit the gym regularly (3 days or more per week) or infrequently (2 or fewer times each week), you must choose how to complete your upper body workouts. You have the choice of floor exercises like push ups, machines, free weights and even resistance bands for the shoulders and back.

Now the important decision is to unite those upper body workouts or divide them? If you workout regularly you can maximize your upper body workouts by dividing them into two days. The first upper body day can be devoted to working the chest and arm muscles thoroughly. After a day of resistance training rest, you can resume your upper body workout by working the shoulders and back.

The great thing is that many upper body exercises work more than one muscle, allowing you to work your problem areas (triceps, anyone?) a little more than the rest!

If you don’t work out as frequently as you know you should, your best option is to complete your upper body workout in one day. By working all upper body muscles, you make sure each part gets a balanced workout…just in case you don’t come back this week. If you happen to work out more regularly one week, you can get two full upper body workouts rather than one and still have time for cardio!

3. Divide & Conquer

Whether you complete your upper body workouts in one day or two, it’s important that you alternate exercises. Your muscles need recovery time in order to have success so you should pick an upper body rotation for your workout. If you begin with a chest exercise, move on to the back then shoulders, biceps and triceps, before returning to do perform another set of chest exercises.

[Follow these 4 steps to maximize your upper body workouts and you'll be dancing shirtless in NO time!]

By dividing up your upper body workout and conquering each muscle, you allow each muscle to get an effective workout without getting fatigued. No matter how frequently you workout, you should always create a ‘playlist’ of sorts for your upper body workout.

4. Rest

No matter how serious you are about losing weight and getting in shape, you must take at least one full day off from working out each week. The muscles that you work so hard to tone all week need to rest and recover for next week’s workout. This is especially crucial for those of you who workout regularly. Your results will begin to stagnate if you continue to overwork yourself. One day of rest is required to maximize your upper body workouts.

Maximize your entire weight loss program by reading our review of the Fat Burning Furnace. Let Rob help you create a winning program that helps you eat and exercise to burn fat and build muscle.

The most problematic area of the body for dieters is the midsection. The belly seems to retain fat like nobody’s business and it is usually the last place to get back to normal after a weight loss regimen. Relacore is a “belly fat” pill that claims to help eliminate that unsightly belly bulge caused by stress.

[If you believe the claims, this little bottle will solve all of your belly fat problems.]

Let’s take a look at some of the claims made by Relacore and see how they stack up to actual weight loss facts.

The Claim

The major area of focus for Relacore is that stress is a main factor in one’s inability to lose fat from the stomach area. Relacore claims that stress is why the midsection isn’t shrinking despite a healthy diet and regular exercise. The major selling point made by Relacore is that the pill is not a “diet pill” per se, but the pill controls stress and anxiety related to dieting.

The problem with this claim is that it takes the responsibility for weight gain OUT of the hands of the dieter, and if it’s not your fault that you’ve gained weight then maybe you’re just one of those people meant to be fat…right? Wrong, and that is just one of the problems with Relacore’s claims.

[No one is more stressed than leaders of a nation, and by Relacore's logic both of these guys should've finished their terms morbidly obese instead of slim and grey!]

Yes cortisol (the main stress hormone in the body) can contribute to weight gain when the body is stressed, but it would take Presidential level stress for cortisol to make you overweight on its own. The truth is that stress is just one factor related to weight gain. If you are creating the proper calorie deficit for weight loss AND getting regular aerobic and resistance exercise then you will lose weight–stressed or not.

The Good

The claims made about Relacore are intriguing to anyone who believes (mistakenly or otherwise) they have a muffin top, but a closer inspection reveals there are very few things ‘good’ about this product. A bottle of Relacore is readily available to anyone with access to the internet for just $29.99. Like most diet supplements, Relacore does offer a money back guarantee if you aren’t satisfied with the results within the first 30 days.

Some Relacore users have reported satisfaction with the product as a mood enhancer or regulator, but those same customers have yet to see any reduction in “belly fat” as promised.

The Bad

You should know that the Food and Drug Administration (FDA) has not evaluated the claims made by Relacore for accuracy. This doesn’t change whether or not Relacore works, I just thought it was important that you know these claims are unsupported. In addition, the Relacore website does not offer a list of ingredients in these pills yet it claims to be “all natural”.

[You shouldn't have to purchase Relacore just to find out what's in it!]

What relacore doesn’t address is HOW stress leads to weight gain. When people are stressed they turn to what comforts them–usually food or alcohol–which is a recipe for weight gain. Stress alone is not responsible for weight gain, your response to stress is more likely the culprit.

Weight gain is most often caused by two factors: excessive calorie intake and a sedentary lifestyle, which the makers of Relacore appear reluctant to address. The main claim is simply that fat loss can be achieved by combining Relacore with a healthy diet and exercise, which at best is an oversimplification of how weight loss works. At worst, it leads millions of people to believe that their weight gain has nothing to do with their actions, perpetuating the stereotype that people have “fat genes.”

Verdict

Relacore is not recommended by The Fat Loss Authority as an effective means of weight loss. Without an accurate list of ingredients, none of the claims made by the company can be verified. It could be free of stimulants and made with all natural ingredients, but where’s the proof? And if it is ‘all natural’ why isn’t it safe for pregnant women? These inconsistent claims make me uncomfortable endorsing this product to anyone. In addition, without a list of ingredients in Relacore it is virtually impossible to determine how your body will react.

Furthermore countless studies indicate that cortisol release DECREASES with weight loss, suggesting that the so-called stress causing belly fat occurs because the excess fat is stressing the body…not the other way around. The best method of weight loss and stress reduction is a healthy diet (say it with me, “caloric deficit!”) and regular aerobic and strength training exercises.

Besides, working out is a great way to reduce stress! And even if you don’t like to exercise, that’s fine, even an extra 30-60min a day going for a leisurely walk around the neighbourhood will help. Do as little or as much as you can to move your body more, it doesn’t have to be in a gym or doing pushups.  Just anymore movement will help.

Forget the weight loss gimmicks. Get the real skinny on how to get skinny by reading our review of The Diet Solution Program.

This program will help you get yourself into a caloric deficit by eating healthier foods, with a higher water content ratio which will make you feel full faster and for longer.  But be careful, even some things like nuts that the Diet Solution Program endorses are packed with calories, so overeating these “healthy” foods can stop you from losing weight.

There’s one fact on which we can all agree: it gets more difficult to lose weight the older we get. Despite this, many of us putting off getting healthy or losing weight until we reach the dreaded old age of 30. Regardless of how you feel (or don’t feel) about getting older, you cannot deny the importance of being healthy and losing weight for those over 30 years of age.

[You don't have to be a kid to enjoy the (many) benefits of a good night's sleep.]

It’s harder to lose weight as we age because the metabolism–along with lots of other things–slows down. You tend to work out less frequently and pay less attention to eating healthy as you get older and your body pays the price. Luckily for all of us there are things you can do to keep losing weight over 30 and beyond.

Eat Less

The body uses food calories as energy, so when we’re younger our bodies need more food. As we get older however, our bodies need fewer calories because we don’t have quite as much muscle mass as we used to, and because we (probably) aren’t getting as much exercise as the doctor recommends.

What does this mean? Well for my fellow dieters aged 30 and older, it means that we need to cut back on how much we consume. If you continue to eat the way you did before your 30th birthday, chances are you’ll double in size by the time you start sending out invites for your 40th. When you start eating the right amount of food for your age, you’ll begin to notice your frame slimming down.

Be Active!

We live in a youthful society. Even if you aren’t young, you feel pressure to be and act young. Unfortunately for many of us at or above 30 years old, we tend head straight for the other end of the spectrum and spend large amounts of time sitting on our butts. Despite how sedentary we tend to become as our age increases, studies show that a proper diet and regular exercise can help you get back on the weight loss train!

[With age comes slightly more money...to do the crazy weight loss things you've always wanted like kickboxing or mixed martial arts! Think about it...]

Just because the world is telling you you’re old doesn’t mean that you have to let those aches & pains stop you from getting physical. Aches and pains are part of the aging process, but regular cardio and resistance training can reduce the pain and stretching can reduce the aching. If hitting the gym for an hour on the treadmill sounds awful, consider workout alternatives. Martial arts, dancing, yoga, or a community center sports team are all great ways to improve your physical activity for weight loss at 30 years and older.

Being active doesn’t mean grinding it out at the gym all evening to lose weight. Being over 30 just means that you have to make yourself be more active for the sake of your health. Getting older is already difficult enough on the body without the additional pressures of getting older and being overweight.

De-Stress

Your 20′s were when you ate like crap, had lots of energy and never exercised, yet somehow still managed to stay fit. Now that your 30′s have arrived your eating habits haven’t changed much and you still never exercise. On top of those pesky habits, life has gotten more complicated which has given you another added weight loss obstacle: stress.

[When life gets too stressful, pick up a new hobby to help you de-stress. Your body will Thank You for it.]

Stress has a way of draining you of energy, which often leads to bad decision-making at the wrong time. Low energy means you won’t push yourself to workout when you know you should, and you’ll make poor food decisions just to temporarily take away the stress.

Let’s not forget that stress leads to other problems that tend to affect weight loss, such as high blood pressure and heart disease. Make your workouts less stressful by doing something fun with your friends like frisbee in the park. Find a way to alleviate the stress in your life so you can stay on track with your weight loss. Losing weight at 30 and older can be hard, but you can decide how hard it is.

Sleep

The busier our lives get, the less we take care of ourselves in our 30′s. Instead of taking time to eat a healthy lunch, you eat at your desk and your body pays the price. Life gets more worrisome in the 30′s, which often means sleepless nights and visions of mortgages and braces dancing in your head.

Sleep is just as important to weight loss as it is to your ability to function each day. A 2008 study revealed that individuals who sleep 6 hours or less each night are more likely to gain weight than those who slept 7 or 8 hours a night. Before you grab your favorite body pillow however, this same study revealed that those who slept 9 or 10 hours a night also gain more weight than those who slept an average of 7 or 8 hours per night.

Lack of sleep also leads to bad decision making, something that becomes more treacherous with age. Juggling a career and family is already stressful without the added stress and danger of operating on insufficient sleep. When you don’t sleep enough, your hormonal signals get crossed making you feel more hungry and less satisfied–a bad combination for a person of any age trying to lose weight.

Remember that losing weight at 30 and older requires a few small adjustments to your everyday habits. Success depends on your ability to put yourself first once in awhile so you don’t have bigger problems than weight loss. Watch what you eat, get more physical activity, don’t less stress prevent you from getting a good night’s sleep and you’ll just how good 30 and older can look!

Read our review of the Fat Burning Furnace and find out how to stay fit at any age.

When it comes to quick weight loss most dieters resort to fad diets that help you lose enough weight for your big event, only to return within a week. That’s because quick weight loss isn’t meant to help with long-term weight loss plan.

[Keep reading for ways you can shed those last 5 pounds THIS WEEK!]

There are, however, solutions to your weight loss woes when you need to drop 5 pounds–quickly! We’ve come up with a few easy and healthy ways that you can shed 5 pounds in a week. Keep reading to get started on your fat loss goals.

1–Don’t Drink Your Calories

You already know that water is incredibly good for you. It’s has no calories and unlike many other zero-calorie foods, water has no additives or chemicals…. I consider that a big plus. Energy drinks, soda, juice and other popular drinks do nothing to satisfy your thirst or hunger yet they add empty calories.

[Water--the only weight loss supplement guaranteed to work!]

Replace all of your beverages with water for the next 7 days and see the results for yourself. When you cut out drinks filled with sugar you can quench your thirst without affecting your weight loss efforts.  And the increase hydration will make your body and mind function better to put you mentally in a better place to stick with your goals.

2–Hardcore Cardio

Losing 5 pounds in 7 days without starving yourself requires regular cardio exercise. The best option for fast fat loss is to choose a cardio routine that requires use of multiple muscles at the same time. This way you’re working several muscle groups at once and those muscles will keep working long after your workout is over.

So what kind of hardcore cardio would one need to shed 5 pounds in 7 days? Well boot camp workouts are an exciting and effective way to work multiple muscles. Spinning classes or cardio kickboxing are also very effective exercises for quick weight loss. Doing 30 minutes of any of these exercises will burn anywhere from 200 to 300 calories! In addition to that, you’ll be toning your arms, legs, core, and butt.

Sixty minutes of ‘hardcore’ cardio every day for the next 7 days will help you lose those pesky 5 pounds keeping you out of your favorite jeans or dress. Get more out of your cardio routine by incorporating circuit training into your workout. Short bursts of cardio combined with slower activity without a break in between gives your exercise routine maximum effectiveness.

Keep in mind that increased physical activity means you will almost certainly be hungry after an intense round of cardio. Do not eat to satisfy that hunger if your goal is weight loss. Refer to #1 for solutions to your post-workout hunger, and stick to water dense foods like  fruits and vegetables.

I find a nice fruit smoothie really quenches my post workout hunger, and if I use water for the mixer my calories are kept to a minimum but the volume of the drink can be huge to fill your stomach!

3–No Refined Grains

Ok so I said ‘no fad diets’ but here we are talking about eliminating foods. Getting rid of refined grains for the next 7 days (or altogether if you’re serious about fat loss) will help you lose 5 pounds easily. Why? According to Dr. Jana Klauer, simple carbohydrates like white rice, pasta, and bread impede weight loss because they are digested quickly, leaving you feeling hungry and more likely to OVEREAT!

Drop those last 5 pounds standing between you and happiness by replacing refined grains with vegetables for the next week. In fact, replace all grains with vegetables for the next week for successful fat loss. Complex carbs like vegetables are packed with water that helps you shed your water weight. In addition complex carbs from water get digested slower so that you feel satisfied much longer. The longer your belly feels satisfied, the less likely you are to overeat later.

4–Get More Sleep

Over the next 7 days make a plan to get an additional 30 minutes of sleep. Most of us don’t need an excuse to get more rest, yet most people don’t get enough sleep each night. Getting more rest will leave you feeling well-rested and better prepared to make smart decisions.

[An extra 30 minutes of sleep will help you in your battle against fat.]

Getting less than 8 hours of sleep will leave you feeling lethargic and unwilling to put forth the effort required to workout regularly. What’s worse is that when you feel sleep-deprived you’re more likely to look to sugar and caffeine for quick bursts of energy throughout the day. A 2006 study found that getting more sleep could be one part of the solution to the problem of obesity.

An extra 30 minutes of sleep combined with a healthy breakfast will get your day off to the right start, making sure you make healthier decisions regarding your health and weight loss.

Not to mention, the more you sleep, the less time you have for eating.  I know it sounds trivial, but if you are following these rules and eliminating another hour or two from your snacking schedule, that’s a plus in your favor.

5–Eat Less

Sure this is a no-brainer in terms of quick weight loss, but what you may not know is that there are options available to you if your biggest problem is overeating. Decreasing your caloric intake is the only way to ensure that you lose weight. Some call it a ‘calorie deficit’, but whatever you call it, call it effective.

Losing 5 pounds in 7 days requires that you eat less than you have been eating. If you’re a person who has issues with controlling the size of your food portions, start with eating your meals on a smaller plate. It’s not scientifically proven but it is effective for short-term weight loss. When you have eyes bigger than your stomach sometimes all it takes fooling your eyes into seeing more food than is actually available.

[Eating less food this week will help you achieve that short-term weight loss goal!]

Fasting is another viable option for quick weight loss. A 24-hour fast at some point in the next 7 days, or a 12-hour fast the day before a big event will force your body to do a little more work, but it will help you control your appetite in a safe way. Don’t confuse fasting with outright starving yourself for the next week–it is nowhere near being the same thing. Starving yourself will make you tired, hungry, cranky and susceptible to binge eating.

Besides, a 24-hour fast will allow your body to take a break from the busy work of digestion, to do some body maintenance that includes allowing your liver to clean your blood and keep the rest of you healthy so you look as good as you feel.

Fasting will help you learn the difference between wanting food and being hungry–an important factor in losing weight in the short or long-term.

Get more information on how to fast for weight loss the right way by reading our review Eat Stop Eat.

You can lose 5 pounds in 7 days by doing any or all of the things we’ve just talked about. Getting more sleep, drinking more water, and regular exercise are great ways to lose weight in a week or over the course of a year! Stay consistent but don’t deprive yourself of a treat now and again.

Want to tone and tighten while you lose weight this week? Read our review of Turbulence Training to make the most of the next 7 days.

When you think of drinking tea does the Queen Mum sipping in white gloves immediately pop into mind? Or do you instantly think of grandma and the girls playing bridge all afternoon? Well push those old memories aside because Oolong tea is good for your body, good for your looks and not just for old people and the British anymore!

[You don't have to be crazy to join the Oolong Tea Party!]

Taken from the Chinese, “wu long” translates literally as black dragon. Oolong is a semi-fermented tea, giving it a flavor very different from green and black teas. Despite what you may have heard, oolong can help make you healthier while you lose fat!

Oolong Health Benefit #1

Replacing your morning coffee with a cup of oolong tea will help reduce high blood pressure. Whether you need to lose 10 pounds or 50 pounds, you’ll need a normal blood pressure to get there. When you suffer from prolonged high blood pressure your heart is working too darned hard, and no tick tock, no you.

If you already suffer from high blood pressure or if it runs in your family (ask grandma, mine is always telling me about her ailments), the National Institute of Health recommends moderate exercise for weight loss while you work on getting it back to normal.

Drinking oolong tea isn’t a magic solution to lower your blood pressure, but replacing it with something you drink on a daily basis (like coffee) will make a difference. A 2004 study found that people who drink 1.5 to 2 cups of oolong tea each day were 46% less likely to develop hypertension! Bring on the oolong!

[It's not that herb! Oolong tea helps keep the parts of your body healthy that you need to get fit and trim the fat!]

Oolong Health Benefit #2

I conducted an informal study of a few of my friends and found that emotional eating is the #1 reason we gain fat. When things go wrong we indulge in chocolate and ice cream and beer. When things go well we celebrate with an expensive steak and lots of champagne (which actually isn’t too bad for fat loss, read here!). So in addition to eating for nourishment, we eat to feel or drink to feel.

If you’re going to drink your problems away, start with oolong. A study conducted on mice at a Japanese Health Institute found that the natural polyphenols in oolong act as a de-stressor. Imagine just sipping a nice warm cup of oolong tea while the rest of your colleagues run around as though the building was on fire!

[CLICK THE BOX ABOVE FOR MORE INFO.]

Besides, when you’re not so stressed its easier for you to make smart healthy decisions. When you’re stressed you want to rant on the phone, meet your friends at the bar or plop down in front of the television…everything under the sun except workout. When your mind is calm and you feel relaxed, you’ll realize that you need to workout, want to work out, should work out. Next thing you know, you’ll be workin’ out!

Oolong Health Benefit #3

The number one leading cause of death among Americans is heart disease. Drinking oolong tea is good for your heart. Adding a cup of oolong tea to your diet is heart smart because in can help reduce cholesterol and the concentration of fat in the body. Even more amazing, oolong tea increases the levels of the plasma responsible for obesity and type 2 diabetes.

When your heart feels good, you feel good and more importantly, you’ll want to feel good. A big steaming cup of oolong tea along with regular physical activity and you can feel good about taking control of your health and fitness!

Oolong Health Benefit #4

Energy is incredibly important to weight loss. You’ll need it to get through your day without feeling fatigued and you’ll need it to make it through your exercise regimen without pulling a muscle. Drinking oolong tea on a regular basis is a great way to burn a few extra calories here and there. It’s not much, I know, but what is that big cup of coffee doing for you?

The point is that you get good energy from oolong tea, you know, the kind that doesn’t make you yawn an hour later and sneak out to get another cup? No jitters, no headaches…just a little more energy.

[Strong bones don't break easily, drinking oolong will make sure you don't hurt yourself during exercise.]

Oolong Health Benefit #5

The antioxidants present in oolong tea protects and strengthens teeth and bones. You’re probably thinking that your teeth have nothing to do with your fat loss goals, but healthy teeth are as important as any other part of your body. Sick teeth can lead to plenty of health issues, but that is for another day…

Drinking oolong tea can strengthen your bones, which you need to stay strong and injury-free so you can whip your body into shape. Even if the tea only helps in the smallest amount, every little bit helps.

Of course this doesn’t mean that oolong tea is some magic weight loss potion, but I hope it has provided you with helpful information on how to aid your weight loss efforts. It’s not just about the food you eat and the exercises you perform, fat loss success depends on how you live your life.

[Drink oolong tea to aid in fat loss...it's not your grandmother's tea!]

Drink oolong tea for 30 days and see if you feel just a little bit better than you did the month before. If you don’t like it switch back to your way too big caffeinated drink, and check out our review of The Diet Solution Program for other ways to lose weight.

How do you feel about killing two birds with one stone? Well, as a busy professional, I know I could use all the time I can get, and with foam roller exercises you can do just that!

Foam roller exercises are like a massage and a workout in one.

[Everyone can use a little relief. Why not get some while you exercise?]

Keep reading to find out how to take advantage of this…

Foam roller exercises are a great addition to your workout routine for several reasons.

Foam Roller Exercises for Sore Muscles

Did you get in a really intense weight training day yesterday? Well, today is a really good day to try foam roller exercises.

The great thing about foam roller exercises is the way it just melts your muscles. Yes, you are getting somewhat of a workout because of the imbalance in the body, forcing you to engage your core. Sometimes you have to use your upper body to balance the lower body or vise versa. However, the real goodness from foam roller exercises comes from the release of muscle tension you get by using your own bodyweight against the circular foam piece for a great relaxing massage.

This massage comes at a lot cheaper price than a professional to boot. These foam rollers can be found for less than twenty bucks. Even if you use them once a month on really tiring days, these things are definitely worth the money.

Foam Roller Exercises for Increased Range of Motion

Are you a 9 to 5er? or how about an 8 to 10er?

Sitting at a desk all day or some other tedious work that allows little in the avenue of flexibility, your joints can get so out of practice that they become a little rusty.

Suddenly bending over, reaching for a glass or just getting up from a seating position can become a challenge, and not just for those getting up in years. A loss of range in motion in your joints can become a real problem, literally crimpling you from doing the things you enjoy.

Foam roller exercises can help to increase the circulation in your muscles and joints to help release some of that tension.

Feeling a little stiff? The best thing to do is catch it early. Try a few foam roller exercises and find the ones that you need the most. Maybe you can even keep a foam roller under your desk at work and whip it out on your breaks.

Great Foam Roller Exercises to Try

Here are a few of my favorite exercises that I do when I’m in the mood:

Foam roller straight leg: Releases tension in the quads and works the core.

Foam roller hip release: Releases tension in the hip flexors and works the obliques.

Total Stability: An entire body relaxation and workout.

Tip: The best way to do foam roller exercises is slowly and precisely and use the yoga breathing technique.

Stress and Your Workout

This brings me to a little talk, just you and me, about stress and exercising.

Get in a little closer and listen well…

Why do you workout? Is it just to lose fat or for better health? Good health includes the entire body; physical, mental, and emotional.

Sometimes we can get so wrapped up and passionate about our workouts that we forget to stop and smell the roses. You can’t enjoy your new found good health if you are stressing out about getting healthy.

There have been many studies done on the effects of stress and your health and it isn’t pretty. It can affect you mentally, of course, but it can also affect your immune system, your digestive system, and your nervous system.

There are numerous diseases that are attributed to stress, including IBS, hypertension, chronic fatigue, sexual dysfunction, psychoneuroses. Stress can even affect your skin!

Do you get the severity of this? Stress can be poisonous to your health.

Everyone deals with a little stress but don’t go looking for it. Use some time just for you to go to your happy place and achieve good health, grasshoppa!

[Wax on, wax off, breathe in, breathe out. Don't forget to breathe, that very important!]

If you are looking for a fun workout program that is fun and challenging to do before your foam roller sessions, check out our Turbulence Training Review.

This time of year always makes me feel more tired and exhausted. It’s come to the point where Daylight Savings is circled on my calendar like a family members’ birthday! During my office work days, I can remember my visits to Tim Horton’s – the Canadian version of Starbucks – increasing as the weather changed and so many things starting up again.

[Once someone yawns, it's like an open-mouth game of dominoes. We all fall down...]

Just thinking about all the activities we commit our time to – job, kids going back to school, fundraisers, driving kids around to extra-curriculars like hockey or piano lessons – makes us all feel so fatigued.

Je suis fatiguee, but why?

Pardon my french, but it’s one of my first french phrases I learned back in elementary school and I couldn’t resist – translation: I’m tired. The U.S. National Institutes of Health defines fatigue as “a feeling of weariness, tiredness or lack of energy.” Some causes of fatigue include stress, overwork and not enough sleep. Fatigue is differentiated from drowsiness or sleepiness but fatigue is often accompanied by a desire to sleep.

What causes my tiredness?

Fatigue is a common symptom (there’s even an entire Research Journal dedicated to the topic) that fortunately is not usually serious. The consensus among health professionals on the causes of fatigue fall under three general areas:

1. Lifestyle – How much sleep do you get on a nightly basis? Are you eating processed unhealthy foods? Do you exercise regularly? Any relationship difficulties? Are there problems at your job or workplace?

2. Psychological – Do you suffer from various psychological problems including emotional stress, depression or grief?

3. Medical – If you’ve felt this way for an extended period of time (2 weeks) have you seen your doctor? An underlying medical problem may be affecting your energy levels.

Unfortunately you may think the above sounds like your typical pharmaceutical commercial but they’re all important questions to consider and answer honestly.

Another potential source of your fatigue could be a result of your prescription medications. Now I am in no way suggesting you change your course of action with prescriptions but being aware of the side effects is important especially regarding the activities or exercise you participate in afterwards.

Do you suffer from chronic fatigue?

It’s difficult to say. Chronic fatigue, or medically known as Chronic Fatigue Syndrome (CFS), often starts with flu-like symptoms and produces extreme exhaustion that tends to last more than six months. Unfortunately, there is no medical test for the syndrome. It is diagnosed only by ruling out all of the other possible causes of the fatigue such as mononucleosis, Lyme disease, lupus, multiple sclerosis, fibromyalgia, primary sleep disorders, severe obesity and major depressive disorders. So between the side effects of medication and sharing very similar symptoms to other illnesses, you can see why diagnosis of chronic fatigue remains a mystery.

As always, consult a physician or seek medical attention when suspected fatigue occurs and you experience four or more of the following symptoms:

- Impaired memory or concentration
- Post-exertional malaise, where physical or mental exertions bring on “extreme, prolonged exhaustion and sickness”
- Unrefreshing sleep
- Muscle pain (myalgia)
- Pain in multiple joints (arthralgia)
- Headaches of a new kind or greater severity
- Sore throat, frequent or recurring
- Tender lymph nodes (cervical or axillary)

Source: Centres for Disease Control and Prevention

Don’t be surprised if your doctor also asks questions about the three areas above, especially regarding your lifestyle and your state of mind. I can’t stress to you enough about the importance of honesty when answering these and other personal health questions.

Strategies for feeling more rested

Now that we’ve covered the reactive measures you can take in response to fatigue, it’s time to take a look at some pro-active strategies to help you feel rested and energetic about everything life has to offer:

1. Learn and practice relaxation techniques – Yoga, meditation, reading, writing, listening to music, the list is virtually endless.

2. Get on a consistent sleep schedule and aim for eight or more hours per night.

3. Clean up your diet – Are you eating enough fruits and vegetables?

4. Avoid overuse of alcohol and the use of nicotine and drugs. This past summer I completed a personal challenge of no alcohol for 30 days and I’ve never felt better.

5. Move your body daily – Notice I didn’t say exercise? It can range from walking to strength training to pickup basketball, just do something!

What are some strategies you use to feel rested and energetic?

For more information regarding the importance of rest and how the body works, check out our Fit Over 40 review. Author Jon Benson may have titled it for an older generation, but everyone can take a page from his set backs and successful transformation.