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7 Things That Happen When You Do Planks Every Day

These days one of the most popular and simple exercises that can be considered a full workout, is the plank exercise. It is a very effective workout to tone your body, strengthen your core and boost your stability and endurance.

But if you want to provide the maximum benefits from it, you need to do it correctly. Go down in a push-up position, but hold your body weight on your elbows, and make sure they are aligned with your shoulders, also you should be on your toes slightly raised from the ground.

Keep your back straight and make sure your body weight is divided on both sides of your legs, elbows and buttock, also keep breathing deeply and hold that position.

The main benefits of preforming the plan exercise on daily basis:

Improved Coordination

With this exercise you will start using your core muscles for stability and coordination.

Improved Balance and Posture

You will tone your belly, back, chest, neck and shoulder muscles with this exercise, and also improve your balance and body posture too.

Improved Flexibility

As we mentioned above about the muscle groups that will become stronger, your collarbone and shoulder blades will be strengthened as well, your flexibility will be improved as well.

Improved Psychological State

You will relieve from stress, relax your muscles, improve your mood and treat depression and anxiety with this simple exercise.

Stronger Core

This exercise will strengthen your core muscles, and your transverse abdominis as well.

Improved Metabolism

You will burn many calories with this exercise, boost your metabolism and support the weight losing process.

Decreased Risk of Back and Spine Injuries

You will decrease the risk of injuries, support your spine and relieve from back pain, and no unnecessary sprains will be caused.

This exercise became very popular because many people were impressed from its effect every day. A lot of them shared their experiences and wrote about their miraculous benefits and transformations from this exercise.

Leah Wynalek is a journalist, who confirmed the effectiveness after finishing the 3 week plank challenge:

“With this exercise i strengthened my abs, but i was looking at the timer and counting every second to zero, because my core simply quaked. I was not aware of the changes, but the last day of the challenge was a lot easier than any other day from the first week.

Even though that there wasn’t any huge visible difference, i felt it. I realized that the tension i had from sitting all day at the desk, was simply gone. And the amount of energy that i had in me, after exercising for some time, simply amazed me.”

So, why not start doing the plank exercise now?

Source: naturalcuresworld.com

Use This Japanese Morning Diet to Shed Some Pounds Easy and Fast

Hitoshi Watanabe revealed in his book “The morning banana diet” his morning banana regimen, and this regimen became famous everywhere in the world.

It is very simple and it can easily help you with the weight losing process. There aren’t any required changes in your diet, you only need to have one habit, eat a few bananas when you get up and drink plenty of water.

This regimen by Sumiko, who is the wife of Hitoshi Watanabe, she is a pharmacist and she was the one that helped her husband to lose weight with this diet. Afterwards this experience was written in a book.

The regimen is very simple, you only need to consume a single banana on an empty stomach, right when you get up, and then drink a glass of water on a room temperature, that way you will stimulate your metabolism. Then for lunch you can have anything you like to eat.

There is a lot of resistant starch contained in the bananas, which is the main reason why they are supportive in the process of losing weight. It is going in our larger intestine, right when the process of fermentation starts, therefore it is made in fatty acids by the healthy bacteria. From there it is able to improve our gastrointestinal tract and feed the cells, as well as boost our metabolism.

The bananas are a rich source of potassium and fiber, they contain a lot of other nutrients which have the ability to boost your overall health as well. They create a feeling of satiety, therefore reducing cellulite by preventing from food cravings.

While you are on this regimen you can have as much bananas as you can, but if you want to provide the most effects, go by the rule 80/20, which is a Japanese rule that tells you to consume only 80% of your meal.

And then you should make a pause of 20 minutes after you have consumed the banana. Avoid the consumption of alcohol and milk, then make sure you are at dinner before 8 p.m, the best time to have your dinner meal is at 7 p.m, throughout the rest of the day you can eat and drink anything you want.

Also this regimen need to limit the intake of dairy, mindfulness and journaling, as well as a lot of water, that will be your main drink through the entire day.

You will boost your metabolism and control the levels of blood sugar with this imple regimen, and it will also keep you energized.

People who have some dietary restrictions or vegetarians, will love this regimen. You will learn what it means to be healthy with this regimen, and you will also lose a lot of weight.

It will prevent from calorie intake and it will make you eat less than usual. The most important thing about this regimen is that it prevents you from eating late at night, which is the main reason for gaining excess fat. One of the most amazing improvements will be provided if you stop eating your meal at 80%.

This regimen or diet will provide you some long term health benefits and it will help you lose a lot of weight, even without a dietary plan. So, give this regimen a try, it is delicious and it will also amaze you!

Source: healthyfoodexperience.com

This Is How Much Walking You Really Need To Lose Weight

One of the best exercises that you cannot harm yourself in any way is the waling. You can lose a pound every single week, it depends on how much you walk and how often you do it. In 5 months, walking is the only exercise that will help you lose about 20 pounds, and no strict diet or gym visits will be needed. You will be able to lose some extra weight and tone your muscles and improve their endurance only with walking. Knowing how much this exercise can affect your life, you will love it and even try to do it as much as possible, only to lose the extra weight.

How to Lose Weight by Walking?

How much calories you will be able to burn with walking, mostly depends on how much you walk, where you walk and how much you weigh. You can burn 400 calories in an hour if you are walking at about 4 miles per hour.

But you don’t need to do it that fast if you can’t, you can walk by 3 miles per hour, that way you will lose 300 calories each day. According to your schedule, organize your time, you can also walk shorter distances. You can try the pedometer, it is a device that will help you do your daily plan and burn more calories.

Weight Loss & Pedometers

If you are willing to walk on regular basis and get your body a nice and toned shape, you can boost the effects and benefits by purchasing a pedometer with a good quality, or simply go with a wrist band, which can track each exercise on daily basis.

The pedometer device is pretty useful, you carry it on your hips everywhere you go. It is not heavy, and it has many features on it. The most interesting and also highly important feature is the step measurement, it measures how many steps you’ve made throughout the entire day.

If you want to know how many kilometers you need to go in order to lose some extra weight, find out how many you are covering at the moment. This way you can easily find out how many more you need to go in order to achieve your goals.

Lets say that you are taking about 8,000 steps every day, and you still haven’t lost a lot of weight, then how much more you need is simply math. You need to expand your daily walking routine in order to get thinner and burn more calories.

How Many Steps You Need to Take to Lose Weight?

In an average mile, a normal person will take around 2,000 steps to lose weight. In a single mile you can burn up to 100 calories. With the pedometer you can easily keep track of how much you’ve walked in a day, how many calories you’ve burned and how many steps you’ve taken. You don’t need to workout if you have a busy schedule, just add some more steps every day.

  • 1 mile -- 100 calories burned and 2,000 steps.
  • 1 pound -- 3,500 calories.
  • Losing 1 pound a week -- 500 calories every day.
  • In order to lose 1 pound in a week, you need to take about 10,000 steps every day.

We have a few ideas that we can give you, if you have a busy schedule and you don’t know how to fit the walking into your daily routine, and make 10,000 steps.

  • Instead of taking a bus or your car, walk.
  • Park the car further away from the destination you are going to.
  • If you are going by buss, get off a few stops before your destination.
  • Walk your children to school if you have any.
  • Take the stairs, don’t use the elevator.

If you have a high quality pedometer, you can easily keep tract of how much calories you’ve burned, and how many steps you’ve taken. With this you can easily have a full image of how much you have dedicated yourself and how much you have achieved with that.

If you are serious and you want every step you take to be checked, you want to get a high quality pedometer. According to the American Medical Association, a high quality pedometer is important for effective weight reduction and long haul weight control as well.

How to Make Things Interesting?

  • Make sure you change the walking tracks all the time, in order to make things more interesting and you don’t get bored.
  • Walk at different parks, neighborhoods and areas, listen to good quality music that keeps you energized and motivated to get to the finish line.
  • Don’t let the bad weather stop you from walking every day, enjoy every wave of nature, and don’t let things such as television or some other things to distract you.
  • Find some company for walking, ask a friend or a family member to join you. Even if they are keeping you company once on weekly basis, it is a good things to shake things up. Having the old routine all the time will keep you bored.
  • Switch your routine from time to time, it will keep you interested and more motivated.

Walking Style

We know how to walk, and we are all walking since we were babies. But throughout all those years, you surely have picked up some bad habits along the way, and sometimes that makes you less desirable for walking.

When you are walking to lose weight and you consider it an exercise, make sure you keep your chin up, you should look 100 feet in front of you, pull your abdomen towards the spine and squeeze your glutes as well. Walking like this will maximize the effects of this exercise.

How Often to Walk?

If you are still unsure about how much you should walk and how your daily walking routine should be, go consult yourself with a primary physician.

Once your physician has told you what and how you need to do it, make sure you walk at least 3 days on weekly basis, at least 20 minutes. As the time goes by, make sure you increase the time of walking up to 30, then up to 60 minutes.

This exercise will be your number one helper for weight loss, and still it is the only exercise that can help you lose 88 pounds in only 12 months, and without any strict diets!

Source: justorganicrecipes.com

Transform Your Body in Just 4 Weeks With These Five Simple Exercises

These days people are more aware than ever about their bodies, and it is a good thing that they have started to take care of the way their bodies look.

Some people have dedicated themselves to the fancy gym equipment and miracle supplements, while others have dedicated themselves to an easier way, a healthy diet and a lot of exercising, and you may guess who’s doing better.

Being physically active and having a healthy diet makes you a lot happier, because what can be better than a healthy lifestyle and healthy habits, right?

That is why we will present you these 5 exercises, that you can practice along with your healthy diet. The positive effects will be visible in only one month, you will not lose weight a lot, but surely you will get closer and closer every day to your desired and long dreamed body.

1. Push-Ups

During the push-up exercise, you will be pushing your body up and each body muscle will be included in this exercise. Go down in a plank position, and use your hands to push your body upwards. Make sure your legs, your butt and your back are in a totally flat line. Do as much repetitions as you can handle.

2. Plank

This exercise is also very effective and yet so simple to preform. Doing this exercise will give you those tough shoulders and shredded abs you have always dreamed of. You should also go in the push-up position but this time you will hold yourself on the elbows.

Your body should be totally straight, and you should support your body weight with your forearms, forefeet, and your elbows of course. Hold that body position for a few minutes, also make sure your body is totally straight the entire time.

3. Bird-dog

GO down in a plank position, but you should stand on your knees and your hands. Then stretch one of your hands in front of you, and your opposite leg backwards. Balance your body and make sure it is completely straight, especially your back. Hold that body position for a couple of seconds, then you may switch and do it with the opposite hand and leg. With this exercise you will be able to strengthen and tone your abs and lower back.

4. Squats

With this exercise you will stimulate the fat burning process, strengthen your calves, your hams and strong quads, as well as your core.

You should start in a standing position, feet shoulder-width apart and your hands should be stretched in front of you. Start the exercise but slowly. Also while doing the exercise make sure you face forward all the time, and keep your spine totally straight. Make sure as you do the exercise, your hips to be parallel to the floor, but do not try too hard if you cannot do it totally correct.

5. Lying Hip Raises

With this exercise you will be able to strengthen your abs, back, thighs and glute muscles. Lay down on the floor, completely flat and bend your knees to form a 45 degree angle. Then squeeze through the glute muscles, in order to push your hips upwards. Do a couple of repetitions.

Make sure you also give this 4 week exercising plan a try!

This plan is very good and effective, and it is made only of 2 basic workouts that are different:

First Workout

  • 1 minute plank
  • 1 minute push-ups
  • 2 minutes squats
  • 1 minute bird-dog
  • 1 minute lying hip raises
  • 1 minute plan
  • 1 minute push-ups
  • 2 minutes squats

Note: Between each exercise, make a 10 second break.

Second Workout

  • 3 minutes plan
  • 3 minutes bird-dog
  • 3 minutes lying hip raises
  • 1 minute push-ups

Note: Between each exercise, make a 15 second break.

It is highly important that you should rest yourself for an entire day, because of the 6 day workout plan.

First Week

  • Day 1 -- First Workout
  • Day 2 -- Second Workout
  • Day 3 -- First Workout
  • Day 4 -- Second Workout
  • Day 5 -- First Workout
  • Day 6 -- Second Workout
  • Day 7 -- Rest

Second Week

  • Day 1 -- Second Workout
  • Day 2 -- First Workout
  • Day 3 -- Second Workout
  • Day 4 -- First Workout
  • Day 5 -- Second Workout
  • Day 6 -- First Workout
  • Day 7 -- Rest

Then when you’ve finished both weeks, you should do another two weeks.

With this workout plan you will achieve a tight and strong body, and you will feel happier and healthier than ever before. Give the plan a try, see how it works on you, it is free.

With this workout plan, you will not only achieve an amazing body, but also you will improve your energy and health levels!

Source: cleannaturalmedicine.com

5 Exercises to Remove Underarm Fat and Breast Side Fat

The fat accumulation in certain areas of the body can be quite problematic to get rid of, especially for women who want to get rid of the fat around the breast area and under the arms, which is the most difficult to eliminate fat from.

The fat that has accumulated in these areas looks very unpleasant and unattractive, and might be the main reason why someone can’t wear some clothes they want to wear.

Actually there is a way to replace that underarm fat with some lean tissue, only by exercising and toning the upper body, and only preforming exercises to tone your back, pectoral and triceps muscles.

However, the good news is that it is not something that is impossible to do, so we highly recommend you these few exercises below if you want to eliminate fat from those areas and look attractive again:

Mountain Climbers

You should start in the plant position, then raise one of your knees up. You should bend it towards the inside, towards your chest, while the ball of the foot stays planted on the ground. After that, jump and while you are in the air switch the opposite leg in that position, and repeat that cycle for 1 minute.

Dumbbell Row

Stand tall, your feet should be apart and aligned with your shoulders, then grab a dumbbell in each hand, and bend your knees slightly. Then bend your waist a little bit and let the dumbbells hang in front of you, while your legs are extended.

You should contract your back, and bend your arms, while pulling the weights up to your ribcage, and hold that position for a couple of seconds. Then gently lower the dumbbells and do it again. Do 15 reps, and if you can 3 sets of the exercise.

Standing Dumbbell Fly

Stand tall, hold dumbbells in each hand and place your feet hip distance apart. Try to keep your back straight and slightly lean forward, try to make a 45 degrees angle with your body.

Then bring the weights in front of you, and gently raise them to your shoulder height, your arms should be bent at your elbows. Do 15 reps and if you can 3 sets of the exercise.

Chest Press

With this exercise you will target your chest muscles. Start by laying down on the bench, while holding weights in both of your hands, your feet should be placed on the floor, completely flat. Then push the weights upwards, so that your hands become aligned with your shoulders. Then you can lower your weights in the starting position. Do 10 reps of the exercise.

Tricep Dips

On a bench, place your hands shoulder width apart, while your legs are extended straight in front of you. Place your feet far enough so that your hips or your butt doesn’t touch the bench at all, not too far away and not too close.

Your elbows should be pointing behind you, while your forearms are completely perpendicular to the ground. Then you should bend your shoulders in order to form a 90 degrees angle with your body. Hold that position for one second and then press through your hands and heels to bring yourself up and make sure your arms are completely straight. Do 10 reps, and 3 sets if you can of the exercise.

Jump Rope

Get a jumping rope, stand tall while holding the handles of the rope in your hands, your knees and feet should be together, the rope should be placed behind your heels. Then you can start to jump, while squeezing through your shoulder blades. For a few minutes you should jump with the rope.

Staggered Push-Ups

Go down in a push-up position, but your hands should be staggered, to be more precise, one hand should be higher than the other one. Lower your torso down to the floor, while flexing your elbows. When you get to the bottom, stay in that position, then extend your elbows to go back in the starting position. Do 10 reps of this exercise, and if you can do another set.

These exercises will help you eliminate fat in those areas, so if you are willing to exercise a little bit, they are the perfect way to start!

Source: cleannaturalmedicine.com

7-Day Cucumber Diet That Drops Pounds Very Fast

Give this simple cucumber diet a try if you can’t pay attention to what you consume and take inside your body. In only 10 days you will be able to see the results from the diet, and you will be amazed by them. You only need to be physically active at all times and buy the few needed products for the diet.

And as you may guess, the main ingredient for the diet is cucumber.

You can include it into almost every meal, and you can eat as much as you want from it, what’s even better is that it can be eaten whenever you are feeling hunger. It is also highly beneficial for your whole body, it is purifying your organism, stimulates your organism, cleanses your intestines and supports your digestion.

If you consume cucumber every day, you will be able to get rid of the excess water that was accumulated inside your body. The cucumber can cleanse your entire skin, including your face, and it will fully detox your body, also preventing from acne.

And it is not coincidence that every face mask has cucumber included.

Meal Plan

Follow this meal plan if you want this cucumber diet to work.


Get yourself a cucumber (200 grams, sliced) and low fat yogurt without any sugars added afterwards. Mix the cucumber in the yogurt and consume it. If you feel cravings or hunger after that, you can eat an apple or two or a peach is also good.


For the main meal of the day, you need to eat a full plate of cucumber salad with a few slices of dry bread. And if you want to change something in your diet plan and you want something with a stronger taste, then you can give this recipe a try:

  • Cucumber
  • 300 grams of fresh fruits
  • 2 potatoes
  • Drinks: Coffee and tea without sugar

First you need to boil the potatoes for a while and then bake them if you want. Eat the potatoes with some cucumber slices and a few slices of whole wheat bread. Then the prepared cup of fresh fruits can be consumed later as a snack, or make a fruit salad with the fruits. And your drinks, the coffee and the tea should be consumed without sugar!

Here is another recipe that you can try:

  • Cucumber
  • 15 grams of white wheat or 2 eggs / 150 grams of tuna
  • 2 potatoes / 3 slices of whole wheat bread

It is up to you to choose between the bread and the potatoes. But you can only eat one of those two, in a combination of  cucumber slices and some tuna. If you are not a fan of the tuna taste or smell, then get the white meat and the boiled eggs and drill the meat.

Cucumber Shake

Drink this simple cucumber shake between your main meals. The shake cannot be limited in how much you consume of it, and here is what needs to be done:

  • A cucumber
  • Ginger
  • An apple
  • 20 grams of walnuts and almonds
  • A handful of spinach

Get the needed ingredients and get the blender. First you should put the spinach, cucumber and apple. Blend for a while with their peels of course. Also you can add the ginger after that process into the blending mixture. The desired consistency will show you that the shake is ready to be consumed.

Use some almonds and walnuts in order to decorate the glass, and the mixture should be consumed right away. The healing abilities can be lost from the drink if you leave it to rest. Also the shake is a rich source of vitamins and minerals, like iron, fiber, magnesium, vitamin A, Vitamin B, Vitamin C and vitamin K.


The dinner meal will not be made out of many many different foods, because you need only 300 grams or less from any fruit you like, or simply make a fruit salad from a few different fruits.

For Best Results

If you want the effects to be visible after the 7th day then you need to put yourself on a very strict diets and be patient. Also for breakfast you need to consume fruits, 200 grams of cucumber and yogurt. For lunch eat a large cucumber large salad in a very large plate, with a single piece of dry bread. And for dinner you are only allowed to have a fruit salad.

Source: cleannaturalmedicine.com


How 15 Minutes Of Walking Per Day Can Change Your Body

Countless health benefits can be provided from regular exercising, you can improve your emotional, physical and mental health. According to many researches, simply walking at least 15 minutes on daily basis will extend your life for about 7 years, because it is improving your health in many ways.

There was a study in which 69 volunteers were included, and they were all between 30 and 60 years old. The researchers concluded that the ones who were exercising regularly or at least walk every day were experiencing anti-aging benefits, compared to the ones who didn’t.

So, if you have a busy schedule and you don’t have time to go to the gym or exercise, then you should at least walk every day for at least 15 minutes to experience these anti-aging benefits and much more.

According to the 3 studies that were done by Harvard University, walking can provide some amazing effects when it comes to our heart health, such as these below:

  • Among 72,488 female nurses, the risk of cardiac death or a heart attack can be decreased by an amazing 35%, and the risk of a stroke can be decreased by 34%, with walking about 3 hours a week.
  • Among 44,452 male health professionals, the risk of a coronary artery disease can be decreased by an amazing 18%, only with walking for 30 minutes on daily basis.
  • Among 10,269 male graduates on Harvard College, the death rate can be decreased by an amazing 22%, only with walking at least 9 miles on weekly basis.

Health Benefits of Walking Regularly:

1. Improved Cognitive Performance

According to many studies the cognitive performance both in adults and children can be improved with walking.

2. Lower Blood Pressure

Also the risk of high blood pressure can be reduced with moderate intensity walking, according to many scientists.

3. Improved Mobility & Pain Relief

There was an article published by The American Heart Association, in which it was reported that walking can easily relieve from muscle and joint pain, and actually improve mobility in case of a PAD (pheripheral artery disease).

4. Improved Mood

With walking for about 12 minutes, not only that you will boost your self-confidence and attentiveness, but you will also improve your mood very much.

5. Diabetes Control and Prevention

According to a study which was done by the Harvard Nurses, women are able to decrease the risk of diabetes by an amazing 30%, also burning a lot of fat in the abdominal area, only with walking for at least 30 minutes on daily basis.

6. Decrease the Risk of Cancer

According to a study done by The Cancer Epidemiology, Biomarkers & Prevention, it was proven that the risk of breast cancer can be decreased by 14% in women who walked at least 7 hours on weekly basis.

Also there was another study that was done by Harvard University, and the University of California and San Francisco, in which was proven that men who walked at least 3 hours on weekly basis, and were dealing with prostate cancer, lowered the risk of recurrence.

Follow the tips below to boost the effects and benefits from walking:

  • Pick the right pace -- To burn more calories, walk 3.5 miles an hour and if you want to speed up a little bit, make your steps smaller but a lot faster.
  • Wear comfy shoes -- The shoes you wear while walking should be lightweight, low-heeled and they need to have flexible soles too.
  • Right body posture -- Make sure you are facing forward, your chin should be parallel to the ground, your shoulders should be back and down, and as far away from your ears as possible.
  • Swing your arms -- Your arms should be bent about 90 degrees, and you should pump from your shoulders.
  • Try the incline walk -- To burn more fat, try walking up and down some stairs, or at a treadmill with the incline up.

If you want to walk more take a look at these 9 guiding steps:

  1. Don’t go for the elevator, take the stairs.
  2. Walk with your friends, or go take your dog for a walk.
  3. Listen to a podcast while waling.
  4. Don’t take the car or a bus, to school or work.
  5. Go for a short walk after your lunch.
  6. To burn more calories, go for a short walk after your dinner too.
  7. Try the “talk and walk” meetings at your job.
  8. If you use the public transport, get off the bus a couple of stops before the destination you are going to.
  9. If you are going by car, leave your care a little bit further from the place you need to go to.

Walking can provide the best health benefits for you and your health, because it will keep you in a fit shape, your body will be in perfect posture, it will affect your physical and mental state in a positive way, it will relax your mind, and it will protect you from many health conditions and issues as well.

So, get moving now!

Source: theheartysoul.com

21-Day Morning Challenge That Can Help You Reduce Fat

Exercising when you get up has a lot of positive benefits, for example it supports your weight losing process and wakes you up a lot easier. In this article we will present you a 3 week workout routine, and once you’ve finished the routine your body will burn calories much faster through the entire day, it doesn’t matter if you are watching a movie or simply sitting at the office.

The 21 Day Weight Loss Challenge

Try this routine and in only 3 weeks you will eliminate a lot of the excess fat and you will shed pounds very easy. You will not need to pay for gym partnerships and expensive equipment. The only thing you need is a gym timer and a yoga mat. If you cannot find a gym timer, download an application on your smartphone.

The Exercises

The first week you start, you need to perform every exercise not longer than 30 seconds, and between exercises you must have a 15 second break. Do 2 sets of each of the exercises.

When the second week comes, each exercise should last about 55 seconds, but you also need a 15 second pause between every exercise. Also do 2 reps of every exercise.

The third week is also the last one. In this week each exercise shouldn’t last longer than 80 seconds, and between every exercise you will need a 10 second break.

  1. Planks
  2. Skaters
  3. Squats
  4. Mountain climbers
  5. Inch Worms
  6. Burpees

You will be able to achieve each one of your goals, if you stay motivated no matter what. If you need a little bit of faith in yourself, then you need to take a look at more articles on our web page.

Source: cleannaturalmedicine.com

Try The 6 World’s Easiest Exercises For Back Fat and Underarm Flab

Having fat accumulated on the back can be quite unpleasant to look at, and can make a person feel unconfident and embarrassed, even though that that person might look wonderful while wearing clothes.

In fact the back and underarm fat are one of the hardest and most challenging parts of the human body to burn fat from. Excess fat can cause mental distress in a huge number of people.

But there is no need to panic about it, because we will show you the most effective way to eliminate the fat from these areas. You need a well balanced diet and preform some exercises that we are about to show you in this article below, not only that you will burn fat, but you will also strengthen your muscles.

Before you even start, you need to be aware that in order to achieve your goals and desires, you need to a little bit of sacrifice and put a lot of effort in it!

Top 6 Exercises for Burning Back and Underarm Fat

Doing these exercises regularly, you will trigger each muscle from your upper body. Preform these exercise for a couple of weeks in order to eliminate the back and underarm fat, as well as strengthen and tone your back and arm muscles. And the best part about these exercises is that they don’t require any gym equipment.

1. T-Y-I Exerxise

T -- Lay down on the ground on your belly and face down, then with your body form the letter “T”, by spreading your arms, your palms should be facing the ground as well. Then squeeze through your shoulder blades and lift your arms off the ground, like you are flying. Hold that position for a few seconds and go back in the starter position. Do 20 reps of the exercise, if you can do another set it would be great.

Y -- Again lay down on the ground on your belly and face down. Place your arms in a position in order to form the letter “Y”. Then gently lift them off the ground, again push through your shoulder blades. Make sure your arms are completely straight while you are doing the exercise. Then go back in the starting position. Do 20 reps of the exercise, and another set if possible.

I -- Stay in the same position, just this time you will need to spread your arms above your head. You should form the letter “I” this time. Then lift your arms off the floor, squeeze through your shoulder blades, hold that position for a few seconds and then go back in the starting position. Do 20 reps of this exercise, and another set if you can.

2. Snow Angels

Lay down on the floor on you belly and face down. Your arms should be extended on the sides with your palms facing the ground. Lift the arms above your head, but keep your head down.

Make sure your back is completely straight, and your feet should be only a few inches away from the wall. Lower your arms back in the starting position, and keep them straight all the time. Do 10 reps, and 3 sets of the exercise.

3. Prone Reverse Fly

Almost every spot from your upper back can be triggered with the performing of this powerful exercise.

Lay down on the ground and face the floor, arms extended to the sides with your palms facing down. Then slowly lift the head along with the chest off the floor. The back of your palms should be facing up. Push through your shoulder blades. Do 15 reps and 3 sets of this exercise.

4. Plank Drops

With this simple exercise you will be able to strengthen your back muscles and improve the posture of your body. This is one of the easiest exercises to preform, and also among the ones that burn fat the most from your back.

Go down on your forearms and your feet, your legs should be wide apart from each other. Your hips should not be moving as you lower your chest down. Squeeze through your shoulder blades and hold that body position for 10 seconds or more. Do 20 reps of the exercise and 2 sets if you can.

5. Superman Exercise

With this simple exercise you will target the inner muscles on your back.

Lay down on the floor on your belly, while facing down. Your arms should be stretched over your head, and then lift them slowly together with your legs off the ground. Do 10 reps, and 3 sets of the exercise if you can.

6. The Bird-Dog Exercise

This is one of the most classic exercises, for strengthening and burning fat of the back and abs areas. It will improve your blood flow, stability and balance, as well as tone your muscles of your shoulders, arms and back.

Start on all fours, your hands should be aligned with your shoulders, and your knees aligned with your hips. Make sure your back is completely straight. Extend one of your arms, and the opposite leg at the same time. Hold that position for a couple of seconds. Then go back in the starting position, and do it with the opposite hand and leg.

The best thing about these simple exercises is that they don’t take much time to preform, and they don’t require visiting the gym. You can do them at home, and you can preform them any time you want. Do them for a couple of weeks, and you will notice the improvements yourself!

Source: cleannaturalmedicine.com

Follow This One-Week Diet Plan to Lose 15 Lbs Naturally at Home

As you are reading this at this same moment, millions of people are trying to lose some extra weight, and they are looking for numerous ways and alternatives, how can they do it a lot faster, with some tips and tricks. But how many of them will find the right tricks is the real question. And that is why in this article today we will present you a short term and natural diet which will help you get rid of that extra weight and excess fat, and you will be amazed by the effects of the diet!

Diet Rules:

  • Never eat after 8 p.m.
  • Don’t ever skip breakfast.
  • Avoid soft drinks, processed foods, too much caffeine, and avoid sugar most of all.
  • Before you start the diet, try to measure your weight, because in the end you will need to see how much wight you’ve lost.

Health Benefits of This Diet

In the diet, there are many veggies and fruits included, and plenty of water. So it is clear why this diet will help you lose that extra weight very easily, but that is not the main benefit, it will also improve the bowel movements!

Day 1 -- Fruits Only

This day you will only consume fruits and nothing else. For each meal, breakfast, lunch and dinner you will have any fruit you like, but not the bananas. You can have oranges, apples, pineapples, papayas, etc.

Day 2 -- Veggies Only

The second day, you will consume only vegetables instead of fruits. For every meal you will have every vegetable you like, for example you can eat cooked potatoes for breakfast, which will boost the process of breaking down the carbs during the day. Try having vegetables that are rich in fiber, such as broccoli and beans. You can add them in your salad and you soups, or you can eat them steamed.

Day 3 -- Veggies & Fruits Only

This day you will make some powerful combos of the veggies and fruits together, make some mixtures from the first two days, but this day you should avoid the bananas and the potatoes as well.

Day 4 -- Milk and Bananas

The fourth day of the diet, you are allowed to have only milk and bananas. And the maximum amount of milk is 3 glasses, and for the bananas you can only have 10 and nothing more.

Day 5 -- The Feast Day

On this day you are allowed to eat meat, such as chicken fillets or some fish, you can also have tomatoes, and the maximum amount for them is 8. Drink a lot of water on this day from 12 to 15 glasses, the water will help you to relieve from the uric acid that is forming because of the consumption of the meat, because when you eat meat the uric acid is produced very intensively.

Day 6 -- Meat and Veggies

The day before the diet ends, you will have some red meat that is well cooked, with some veggies of your choice that you can combine with the meat.

Day 7 -- Rice and Veggies

For lunch you can eat some vegetables that you would like, and you can cook some red meat of course.

Source: organiclivetime.com