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biki kal

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How to start strength training

Jan 28, 2019

1568

Before you start your strength training, you need to know a few things.

Why choose strength training?

Strength training will help you to develop your strength and power. It will also help in development of big muscles. Strength training will make your bones stronger. Besides that it will improve balance and coordination. When you have more muscle in your body, you'll be able to burn more calories even when you rest and that will help you to prevent fat storage in your body. These benefits will help you to age better and you will have a better overall health now and in future.

Free weights

Free weights means these weights are not attached to a machine. You can do strength training at home and start small with if you dumbbells. As you progress, you can keep adding more weight. You can also start your strength training program with a barbell and few weight plates. However, before you start using them it is very important to learn how to use them properly. Proper form is very important to ensure that you're not in your while performing the exercises.

Weight machines

While using the weight machines, you'll be able to work on one muscle group at a time. These missions are safer than free weights and they will help you to learn proper form. However, they may not be able to provide as natural a motion as free weights. They are costly and they may not be able to give you as much benefit as free weights can give you.

Find a trainer

If you are new to strength training, it is always necessary to find a trainer and learn the proper form before you start exercising with the free weights or machines. You can get a personal trainer or you can get help from a strength training program, which will help you to learn everything with the help of videos and illustrations. The trainer will be able to help you to learn everything that you need to learn and also to improve your form and exercises with suggestions.

Training frequency

When you have just started strength training, you should go slow. Your muscles need to rest to grow. A good rule of thumb is to work each muscle group twice a week. You can go for a full body workout two or three times a week and alternate your upper and lower body every day. You should remember that your muscles need one day's rest before the next workout and so rest should be properly introduced in between workouts.

Choosing the starting weight

It is also important to choose the starting weight very carefully. At the beginning you should take it slow. Give some time to your body to get used to it. You can simply start with just a bare barbell or dumbbell bar and learn the right motions, techniques and proper forms. Once you learn everything the way it should be, you can gradually keep adding more weight. You should choose a weight that allows you to make 8 to 15 repetitions.

Keep adding weights

Once you start progressing in your strength training, you can keep adding more weights. But that should be done only after you learn the technique and use it while exercising. If your technique is perfect, and you are doing more than 15 repetitions with a weight, you can add some more weight.

References

1. Complete Strength Training
2. Resistance training � health benefits
3. Increasing Lean Mass and Strength

How to improve your speed

Jan 27, 2019

1431

If you want to improve your speed, there are ways to do that. Athletes and runners use different ways to increase their speed. Let's find out how you can also improve your speed and run faster with better endurance.

Improve with the help of interval training

Interval training will help you to improve your speed. It teaches your body to use oxygen more efficiently and thereby it will improve both your running speed and endurance. A simple interval training may include running at a moderate pace for 15 minutes. The speech should be about 70 to 80% of your fastest running speed. It is necessary to improve your heart rate so that your body can start observing oxygen more efficiently. Now run for one minute at a maximum speed which will increase your heart rate and exhaust your muscles. Now, after one minute walk for two minutes and let your muscles cool down. Repeat this process at least 4 to 5 times. All total, it will take 12 to 15 minutes and at the end of the exercise you'll be totally exhausted. Repetition is very important here because it will force your body to absorb losses and more efficiently and over time your ability to absorb oxygen will improve significantly.

Improve speed with stretching

Stretching can also help you to improve your speed and endurance. It is very important to lose in up your muscles before you start exercising and stretching can do it for you. Stretching before running will also prevent injuries and reduce the risk of pain. For stretching, you can perform a set of walking lunges, do some leg swings and perform some other form of exercises which will stretch different parts of your legs.

Stretching is also important after you run. Doing some standing quads, standing calves and other stretching exercises will help you to stretch the muscles after running and avoid the possibility of pain and cramps.

Stretching daily will improve your flexibility and as a result of that your strides will improve. It is very important to stretch your hip flexors because they are crucial in improving your speed.

Improve speed with strength training

Strength training not only improves your tone and muscles, it can also help you to improve your speed. If you go for strength training at least three times a week, that will help you to improve your running speed and endurance. It is very important to build your muscles for better running performance. There are different strength training exercises available which will help you to improve your body but for improving your speed and endurance, you need to perform some specific exercises. Such important exercises include squats using dumbbells, planks, push-ups and other such exercises. Improving the strength and build of your legs and your core will help you more in increasing your speed and endurance.

Focusing on your core is important because if you have strong core muscles, especially lower abs, it will help you to use more force when you are running. If you include 15 minutes of core workout if you days every week, it can help you to speed up.

Lifting weights will help you to create stronger, leaner muscles which will increase your speed. You don't have to become a bodybuilder but three strength training sessions every week will definitely help you to improve your speed.

References

1. Ultimate Speed Development
2. The Effects of a 6-Week Plyometric Training Program on Agility
3. Strength and Conditioning

Know about the important aspects of cold sore

Jan 27, 2019

1507

What are cold sores?

Cold sores are red, fluid-filled blisters which are generally seen near the mouth or on other areas of the face. In some cases these blisters are seen on the fingers, nose or inside the mouth. They are generally seen together in patches. They may stay for two weeks or longer. Herpes simplex virus is the main cause of cold sores. They may spread from one person to another. They are contagious even when they are not visible.

Causes of cold sores

It is caused by herpes simplex virus. This virus has two types. The herpes simplex type 1 virus (HSV-1) usually causes cold sores and herpes simplex type 2 virus (HSV-2) causes genital herpes. Even though sores from both the viruses are similar in form and appearance, they are two distinct types of viruses. However, it is possible for HSV-1 to cause genital sores and HSV-2 to cause cold sores on the mouth.

If you come into contact with an infected individual, you may get infected with the virus. Kissing, sharing cosmetics or sharing food can easily spread the virus from one individual to another. Oral sex may help in spreading both cold sores and genital herpes.

Reinfection

Reinfection is a problem that people who suffer from cold sores often experience. This problem may reoccur. The virus remains dormant in your body and so whenever it reactivates itself, new sores may appear at any time. Some people who suffer from this problem may experience more frequent outbreaks if their immune systems are weak. During illness or times of stress reinfection may become easier and more difficult to control.

Symptoms of cold sores

There will be tingling or burning sensation on the lips of face several days before development of cold sores. This is the time when you should start your treatment. After formation of the sores you will find a raised, red blister which is full of fluid. The blister is tender to the touch and painful. The sores may stay for up to 2 weeks. It will be contagious until the sores crust over. The first infection and visible symptoms may not show up after 20 days after you contract the virus.

Some other common symptoms that people suffering from cold sores experience are fever, muscle aches, swollen lymph nodes etc.

You should meet your doctor immediately if you see any eye symptoms while suffering from a cold sore outbreak. Infections resulting from herpes simplex virus can lead to permanent vision loss if you do not treat them at the right time. So, it is very important for you to talk to your doctor to ensure that you do not suffer from a permanent problem.

Stages of cold sores

There are five stages through which a cold sore infection goes through. These days is include

Stage one: Tingling and itching occurs about 24 hours before blisters erupt.
Stage two: Fluid-filled blisters appear.
Stage three: The blisters burst, ooze, and form painful sores.
Stage four: The sores dry out and scab over causing itching and cracking.
Stage five: The scab falls off and the cold sore heals.

Risk factors of cold sore

There are certain risk factors which may increase the possibility of suffering from cold sores. These risk factors include-

infection, fever, or a cold
sun exposure
stress
HIV/AIDS or a weakened immune system
menstruation
severe burns
eczema
chemotherapy
dental work

References

1. 3 Step Cold Sore Remedy
2. Cold sores
3. TREATMENT OF COLD SORES

Somatics and its benefits

Jan 26, 2019

1394

What is it?

Somatics can be described as a part, a methodology, a change theory which helps you to transform yourself. Such transformation can be individually or collectively. And body transformation is fundamentally change that change our actions, relating, way of being and perceiving.

Somatic transformation is sustainable. It pragmatically supports your values and actions and align them. It is important for you because it can help you to develop deft and the capacity to know ourselves, other people and life around us. You will the will of the ability to act from empathy and strategy. You'll be better equipped to assess conditions and objectively see the conditions as they arise.

Somatics is a theory of change which you can practice and which can move us towards individual, community and collective liberation. This is something that works to your body and also engage the practitioner in thinking, emotions, commitments, vision and action.

Somatics is not a part of psychotherapy and it is not as simple body based exercise. Even though it helps you to develop your awareness, it doesn't mean that it is simply bringing your attention to your bodily sensations.

More about somatics

Somatics is a holistic change theory which will understand both personal and collective transformation. It will help you to understand as formation from a completely different paradigm. You will understand that you as an individual and collectively a combination of biological, evolutionary, emotional and psychological aspects, and shaped by social and historical norms and you are also adaptive to a wide array of both resilient and oppressive forces.

Benefits

Somatics will teach you to be completely pain free. You'll be free of any pain that may happen in your body which can cause everyday disturbances and serious medical problems. It is beneficial in getting rid of hip and low back problems. People who have been suffering from a long time can benefit from somatics in relieving the pain. Within a week or so, you can see great results in pain relief. Clinical somatics can help you to walk again even after long duration of inability to walk because of pain and other body conditions. It can also help you to recover from herniated disc in your neck and other places.

In general, it will help you to move better without any pain.

Clinical somatics can help you to prevent functional and neuromuscular problems. It will also help you to improve such existing conditions. Sensory motor amnesia (SMA) is a habituated response to stress including accidents, surgeries, injuries, improper biomechanics and repetitive stress and it can cause chronic elite tight muscles in your body. In such a condition your brain for goods how to sense and control muscles properly, balance, coordination and proprioception are affected as a result and so you will feel pain in different parts of your body. Somatics can help you to get rid of sensory motor amnesia problems like chronic back pain, neck and shoulder pain, sciatica, hip joint pain, frozen shoulder, tension headaches, TMJ, herniated discs, leg length discrepancy, piriformis syndrome, whiplash, scoliosis, knee and foot pain, plantar fasciitis and others. Other methods can block the pain but may not address the root cause or may provide temporary relief but somatics will help you to get relief prominently.

References

1. Somatics Video Download and Ayurvedic Diet and Exercise Ebook
2. Research: intuition and logic
3. Risking Your Life without a Second Thought: Intuitive Decision-Making and Extreme Altruism

Do magnetic bracelets really help with pain?

Jan 26, 2019

1627

Magnetic bracelets are popular among some people because it promises to help you in many ways. It is a part of the alternative medicine industry and the claims are high. Many of the products of the alternative medicine industry are dubious if not flat out untrue. Magnetic bracelets have been popular for a long time and they are considered a cure all. It is a hotly debated topic. Different people have different opinions about magnetic bracelets. Many people use magnetic bracelets for treating pain caused by arthritis and pain in the foot, heel, wrist, hip, knee and back.

How old is it?

Magnets have been used for medicinal purposes from the Renaissance period. At the time believers thought that magnets posits the living energy and by wearing a bracelet or piece of metabolic material would help them to fight disease and infections besides helping them to relieve chronic pain. However, with the advancements in medicine, people started to avoid magnets for treatment because better treatment options were discovered an invented. In the 1970s magnetic therapy enjoyed a resurgence because Albert Roy Davis, PhD, studied the impact of positive and negative charges on human biology. He also claimed that magnetic energy could kill malignant cells, relieve arthritis pain and also treat infertility.

Do they really work?

There are many research done on the benefits of magnetic bracelets and according to them this doesn't work. There is very little evidence that magnetic bracelets have any future in pain management. Studies could not find any truth in the claims made about magnetic bracelets. A 2007 review of research found that magnetic bracelets are not effective at treating pain caused by rheumatoid arthritis, osteoarthritis and fibromyalgia. Another study done in 2013 found that both magnetic and copper wrist bands have no effect on pain management than placebos. The bracelets are tested for effects on pain, inflammation and physical function. According to the National Centre for Complementary and Integrative Health (NCCIH), static magnets like bracelets do not work. Such scientific studies warn people not to use magnetic bracelets as a replacement of medical treatment and support.

Are the dangerous?

Most of the magnets which are sold as pain relief are made from either pure metal such as iron or copper or alloys or mixtures of metals or metal and non-metal. The strength of such magnets is between 300 and 5,000 gauss. This is nowhere near or strong as the magnetic force of magnets. They are generally safe but such magnetic devices can be dangerous for some people with some specific conditions. If you are using a pacemaker or insulin pump, you should not use a magnetic bracelet because may cause interference.

Even though magnetic bracelets are very popular among some people, scientific studies have not found any proof of the claims. Magnetic bracelets are not effective in treating chronic pain, disease, inflammation and general health problems. You can should not use magnets as a replacement for medical treatment and you should also avoid it completely if you have a pacemaker or insulin pump. Be careful while using it if you want to use it at all. You can completely avoid it and there won't be any problem with your health because of not using it.

References

1. Relieve Yourself Of Pain And Immobility In Just 7 Weeks Or Less
2. Problems of immobility and pain
3. Low Back Pain Fact Sheet

How to lose fat fast

Jan 25, 2019

1622

If you want to lose fat fast, there are certain in rules and principles that you need to know about. These rules and principles will help you to see faster results when you're trying to lose fat. Let's find out what these are.

Burn more calories than you eat

This is something which is true for any program that you employ to lose fat fast. If you want to lose fat from your body, you will have to create a calorie deficit and doing that is possible when you burn more calories than you consume. First of all, it is very important to understand how many calories you are consuming by eating the things that you eat. Keeping a food journal will help you to exactly determine how many calories you are consuming and you don't have to guess it because guessing will likely give you the wrong numbers. The food journal will help you to find out exactly how many calories you are consuming and you may be surprised to see the numbers.

Once you find a number of calories you are consuming every day, now you need to start eating 500 fewer calories per day. However, it doesn't mean that you need to cut one meal. Rather, it means to reduce your portion sizes and limit your carbs. If you are eating junk or processed foods, these are the things that you need to let go.

Eat more protein

If you want to lose fat from your body, you will have to reduce carbohydrate, but at the same time you will need to increase protein consumption. Protein is necessary for you because they will keep you feeling full for a longer duration and as a result of that it will prevent overeating and needless snacking. Protein will also boost your calorie burn throughout the day because you need more energy to digest protein in comparison to fat or carbohydrate. If you combine protein consumption with strength training, it will help you to prevent muscle loss and build more muscle, which will in turn help you to burn more calories during the day. You need at least 1 g of protein per pound of bodyweight. The protein should come from good sources like lean meats, fish, eggs and protein powders.

Sleep for seven hours

If you want to lose fat, you should sleep for at least seven hours. If you reduce the number of hours sleeping, level of cortisol which is a stress hormone will cause fat storage. If you're not getting enough sleep, it will also create problems in recovery and growth hormone production.

Eat healthy fats

Even though you are trying to lose fat from your body it doesn't mean that you have to stop consuming fats. You need healthy fats if you really want to lose the extra fat from your body. Healthy fats will help you to reduce hunger and maintain optimal testosterone production. If you're not consuming enough fats, your results will decline. Such healthy fats include animal fats, real butter, coconut oil, avocado and nuts. Reduce carbohydrates and eat more healthy fats and that will help you to maintain your blood sugar and control insulin levels, which are necessary for managing fat storage in your body. You need at least 25% of your total calories from good sources of fat. However, you should always avoid artificial trans fats because they can cause many health problems.

References

1. Rapid Results Routine
2. Losing Weight
3. Selecting a Weight-Loss Program

Symptoms and causes of geographic tongue

Jan 24, 2019

1768

Geographic tongue is an inflammatory problem that affects the surface of your tongue. When this happens, your tongue will be covered with tiny, pinkish white bumps or papillae which are short, hair-like projections. There will be some patches on the surface which will not have papillae and as a result, the surface of your tongue looks like full of islands with slightly raised borders. Because of the patches, your tongue gets a map like or geographic appearance and so it is known as geographic tongue.

The patches or lesions can move from one area to another on the surface of the tongue. It can also cause tongue discomfort and more sensitivity to some substances like spices, salt and sweets.

Symptoms of geographic tongue

The following are the most common signs and symptoms of geographic tongue-

smooth, red, irregularly shaped patches or lesions on the top of your tongue
frequent changes in the size, location and shape of lesions
discomfort, burning sensation or pain in some cases, especially when you eat spicy or acidic food

Many people who suffer from geographic tongue also do not have any symptoms. It may continue for days, months or years.

Causes

The cause of geographic tongue is unknown. It is also not possible to prevent the condition. There may be some links between geographic tongue and other problems.

Risk factors

Several scientific studies studied the factors which are associated with a higher risk of geographic tongue. The fact is that can result in an increase the risk of this problem include,

Family history-some people who have geographic tongue may have a family history of this problem. If you inherited some genetic factors they may increase the risk of suffering from this medical condition.

Fissured tongue-people who suffer from geographic tongue often have another disorder which is known as fissured tongue. This condition creates deep grooves or fissures on the surface of the tongue.

Complications

People who suffer from this problem may often suffer from anxiety about the condition. Anxiety is very common and it may happen because of

The appearance of the tongue may be embarrassing. If the lesions are easily visible when you talk and eat or open your mouth, it can be very embarrassing for you especially in social gatherings. Such an embarrassment may lead to anxiety and that can create other problems for you.

People who suffer from this problem cannot be reassured that it is possible to treat the problem easily with the right method and it will go away. That may alone can create more anxiety in patients who suffer from this problem.

Went to see a doctor

Geographic tongue is a minor problem but sometimes it can be very uncomfortable. In that case, you need to treat this problem and eliminate it completely. The lesions that appear on the town may indicate other more serious conditions of the tongue. They may also indicate other problems in your body. If you have those lesions on your tongue for more than 10 days and it is not going away, it is very important to see a doctor and dentist immediately. Going to the doctor at the right time may save you from lots of trouble in future.

References

1. Treating And Beating Geographic Tongue And Other Tongue Problems
2. Geographic tongue
3. Treatment of Symptomatic Geographic Tongue with Triamcinolone Acetonide Alone and in Combination with Retinoic Acid

Solutions for psychological impotence problem

Life Style

Jan 24, 2019

1273

What is psychological impotence?

If you suffer from impotence because of psychological reasons, it is often termed as psychological impotence. If you have any of the following conditions, then probably you are suffering from psychological impotence problem-

you get an erection but before intercourse you lose it
even though your partner is very hot, you lose your erection
you have gone totally soft but you don't know why that is happening

If you have any or all of the above situations, probably you are suffering from psychological impotence.

It is also known as Sexual Performance Anxiety Disorder.� This is something which is different from physical impotence. In physical impotence, you do not get an erection or cannot maintain it. But on the other hand, in case of psychological impotence you can get an erection but you lose it under stress.

If you are suffering from psychological impotence, you'll be able to get in erection when you are alone or before sex but whenever you are trying to have intercourse, at the right moment you lose it.

This is a common problem and it happens to many guys at some point of their lives. However, it can make you feel embarrassed, inadequate and depressed.

Causes of psychological impotence

Psychological impotence is mostly caused by anxiety or stress. You are anxious or stressed about your performance, whether you will be able to live up to the expectation or not, insecure about how good you are in bed and such other things. In such a condition, it will take a toll on your erection.

Your thoughts are mostly responsible for psychological impotence. If you are thinking about what if she things you are too small, what if you cannot last long enough, what if she doesn't have an orgasm, what if you cannot perform, what if you lose your erection etc. then you are more likely to suffer from psychological impotence. If you take a close look all these thoughts are negative thoughts and they force you to become worried about your performance and as a result of that you really cannot perform.

If you are suffering from psychological impotence, you don't have to worry about that because there are solutions which will help you to and that problem. One such effective and popular method is guided imagery.

Guided imagery

It is a therapeutic technique where you listen to instructions and then follow them. Such instructions are specific and in simple language which will help you to imagine a scenario that will help you to overcome psychological importance problem. The instructions come along with alpha and theta brainwave stimulating background music. They help your mind to reach a deeply relaxed state. When you reach this state, it is possible to make some physical and behavioural changes. These changes are important because they will help you to get out of the psychological impotence problem.

This technique uses combination of powerful words, guided imagery and brainwave music. You'll be able to achieve real results with this technique.

Your mind is very powerful and it can influence your body. This technique uses this underlying fact to help your body to overcome the problem. Guided imagery will direct your thoughts to a particular direction with suggestions after taking you to a relaxed state. Since your body and mind are connected, guided imagery will stimulate all your senses. With its help, within a short time your body will be able to overcome psychological impotence problem.

References

1. Mental Impotence Healer – Erectile Dysfunction Treatment
2. Psychological factors involved in erectile dysfunction
3. Erectile Dysfunction (ED)

Plantar fasciitis natural cure

Jan 23, 2019

1748

If you are suffering from plantar fasciitis, you know how difficult it is with the pain. It is a common ailment of the food that result from repetitive strain injury due to walking, long distance running, hiking and soccer. In some cases, standing for a long time on a hard surface on dancing can also cause plantar fasciitis.

Get some rest

If you have pain in your heels, you should get some rest. Do not try to walk long distances or stand for too long. You can apply an ice pack to the affected area to get rid of the pain. Do this if you times during the day for 10 to 15 minutes and you will get relief from the pain. However, there are some exercises which can stretch your plantar fascia and thereby help you to relieve the pain.

Get the right shoes

If your shoe does not provide the necessary support, it can strain your plantar fascia. To support your feet, you should get shoes which you can lace up. The shoes should also have moderate to low heels along with support and cushioning for the arches and heels. If you are suffering from plantar fasciitis, you should not wear high heels of flats. If you take part in some sports are physical activity where your feet is stressed, issued choose the right pair of shoes. Also remember to change your shoes after every 350 miles.

There are orthoses which are insoles that you can use inside your shoe. There are good for you because they support your food and help your heels to get better.

Strengthening and stretching exercises

Strengthening and stretching exercises will help you to improve the strength of your feet and heel so that you can get rid of the pain. You need to make sure your ankle, achilles tendon and calf muscles are flexible because they will help you to prevent plantar fasciitis. To make them strong and flexible you need to perform some exercises. Simple stretching exercises can help you to do that. You can start by stretching your plantar fascia in the morning just after you get out of bed.

Towel stretch is an exercise where you look at our low around your food and pull your toes inward. Do not bend your knees. This is a very good stretching exercise which will help you to improve flexibility and strength. You need to do this at least several times for each foot.

Wall stretch is another exercise that will strengthen the calf muscles. To perform this, you need to stand with your feet together and put your palms against a wall. Now take a big step forward and ensure lots of gap between your front and back leg. Shift your weight on the front leg and bend at the knee while keeping your back leg straight. Both the heels should be planted firmly on the ground. Lean forward into the wall and hold that position for 30 seconds. You will feel a stretch on the back of the rear leg. Return to the neutral position and repeat on the other side.

Acupuncture

Acupuncture can help you to get rid of fascia pain. You will need a few weeks of treatment which will stimulate classical acupoints and will provide significant relief.

Ayurveda

Plantar fasciitis can be treated with a combination of oral medicines and topical application of herbal formulations available in Ayurveda. You need to take eranda taila (castor oil) and shunti kashaya (a reduction of dry ginger powder in water) or really on an empty stomach.

References

1. New Fast Plantar Fasciitis Cure
2. Plantar Fasciitis
3. Plantar fasciitis

Homeostasis and belly fat loss

Jan 22, 2019

1883

Homeostasis is your body's method of keeping internal stability. Your body wants to store fat which can be used in case of emergency. This fat is stubbornly shifted to another area of your body instead of releasing it as energy. The body uses this process to keep body's functions operating relatively consistently.

If you decrease the overall calorie intake of the body for a certain in duration, you will experience weight loss. Your body will seek out the new norm and it will find ways to operate in a stable fashion with the reduced and energy input. When it does that, your fat and weight loss will slow down significantly and then eventually it will stop completely. So, you will need to take care of homeostasis if you really want to lose fat and bodyweight.

Homeostasis is a well-known concept in physiology and medicine. Energy homeostasis includes various biochemical forces which try to keep a balanced weight. You will find that homeostatic cues like hunger and fullness can help you in guiding eating and curbing weight gain. If you ignore fullness and disrupt homeostasis, it will result in excess weight gain.

Even though you are exercising regularly and eating right, even then you may not lose belly fat because of your stasis. Even though you may lose fat from some areas of your body like your arms, legs and back, the fat may get deposited into your belly. This is a tendency that your body has and if you want to lose belly fat, you will have to fight it. If you tips will help you to find ways to lose belly fat and bodyweight even after homeostasis.

Focus on neglected zones

You will need to make some changes to your exercise routines to ensure that you are getting total-body workouts. Interval training can help you to push out of homeostasis. Once you can do that, burning fat will be easier for you. Skinfold measurements will help you to find out if you have gained fat in certain places. If you find them, you will need to focus more attention to those areas. Find specific exercises which will target those particular areas so that you can build some muscle and lose the extra fat.

Gradual diet change

There are different fad diets available which claim to quickly help you to lose fat and weight. What about diet you choose, you need to understand that a personalised diet plan. To find that you may need to go through the process of trial and error. Do not simply go for an extreme diet. Instead of that, you can gradually introduce healthy items into your diet and eliminate the unhealthy ones so that after some time you have only the healthy items in your diet. This process will ensure that your body is not shocked by the extreme diets.

Carbohydrate from vegetables

Carbohydrate is important for you and it can offer you many benefits if used with care. It is possible to get the required carbohydrate from fruits and vegetables. Getting carbs from fruits and vegetables is better than getting it from grains. Add more vegetables to your plate instead of bread, rice or other grains. When you eat more vegetables, you will feel less bloated, more energised and regular. Even though you may crave for simple carbohydrates like sugars, it is good for you not to consume more sugar as that will derail your efforts to lose fat and weight.

References

1. The Curve Ball Effect Total Body
2. The effect of abdominal exercise on abdominal fat
3. Abdominal fat and what to do about it

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