Sleep More for Better Weight Loss

It has been a global truth that sleep has effects on our weight, and if we do not sleep, we are bound to gain weight. Naturally speaking, those who do not sleep well, would drink lot more latte or espresso or even steamed milk to keep up with their hectic schedules. Because of sleep, we might not be doing exercise as we might feel too tired to the extent of skipping dinner as the whole of routine would seem disturbed. Try some fitness deals in doha.

With all these series of events around us, if we face such situations few times a year then there seems no issue. But if it happens as part of life, as it is the way many Americans do, then we need to address the issue seriously. This is not only because they are not taking enough sleep regularly, but also because they don’t take proper rest between their working hours. We all are aware of the fact, that a good sleep is a key to good health and it is as important for health as exercising, and maintaining good diet etc.

When brain turns sleepy, our decision making process and its vitality also declines. The frontal lobe of human brain has dull activity- which is an important place for decision-making as well as impulse control. With a simple short sleep, we start behaving as if we are drunk. We lack the mental clarity needed for making good decisions. Besides this when we feel over tired, natural consequence is that reward centers of our brain rev up and we will start finding something that would let us feel good. We would get up to reach the kitchen in search of something to eat. This is a critical time that our brain does not respond well to over eating and the scenario causes over eating and weight gain besides other complications too.

A research finding points out that, people who are short of sleep tend to eat more at night and they go for snacks having high-carb. Another study reveals that people who are short of sleep would eat more than usual, hence causing weight increase. This is followed by a result from 18 research studies that lack of sleep leads to more craving for food which is full of energy and more of carbohydrates. With these results we may conclude that when a brain is sleepy, we crave more for junk food and our brain does not say ‘No’ to food so easily.

About the Hunger Hormones

Sleep is nutrition towards the brain. People in general need seven to nine hours of sleep in whole 24 hours. If we take less sleep, the body is bound to react as told by Ben & Jerry, the diet gurus. The insufficiency of sleep affects our hunger and the hormones that generate signal “I ‘m Full”. Besides this we have ghrelin and leptin. Interestingly ghrelin sends signals to brain about hunger and eating and when we sleep less, our body makes more of ghrelin. In parallel leptin cues our brain to stop eating. With less sleep, leptin levels drop and that results in eating more food. If we look at the situation impartially then less sleep would cause us eating more and resulting in gaining weight

Besides this there is cortisol spike because of having too little sleep. This way the stress hormone would signal our body to conserve more energy and fueling our waking hours and resultantly we are more apt for hanging on to fat. This way the research confirms that when dieters get less sleep during 14-days, they lose 55% less weight while their bodies made same number of calories. The dieters feel more hunger but they are less satisfied as they eat feeling as if their energy is zapped.

Researchers at University of Chicago tell that we feel “metabolically groggy" as we sleep less. Having less sleep in 4 days, the body reacts adversely. It does not process insulin which is an important hormone needed for converting sugar and starches etc. This way insulin sensitivity drops by 30% and even more. The results are somewhat disturbing. When our body fails to respond properly to insulin, the body faces trouble in processing fats right from the bloodstream and the body naturally stores more fat. This way sleep is directly related to weight loss. 

Tips for Better Night Sleep

The environment in our world has drastically changed. The gadgets like computers, cellphones, TVs all do not let us sleep or they lure us to remain awake at least a little more.

Let’s simplify the understanding:

• Let’s switch off these gadgets at least an hour before taking sacks.

• Fix the bedroom for sex and sleep only. Think to relax and release yourself instead of working more or entertaining yourself through these gadgets. 

• Try having a bedroom routine like having a bath or meditate or even reading before sleeping.

• Follow a schedule to wake up and retire at the same times each day on all week days.

• Do not eat heavy food before bed and avoid alcohol as this causes heartburn and hinders sleep. Avoid coffee, tea, soda even those sweet chocolates after 2pm as the system keeps caffeine for at least 5 to 6 hours.

• Switch off the lights. Darkness helps the body for releasing natural sleep hormone called melatonin. When lights are on, this does not happen well.

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Variations of Plank to Strengthen Abs and Upper Body

If You’re Not Doing These Plank Variations, You’re Wasting Your Time

If you want to work your core, plank position (top of a push-up) is a great move. You’ll not only feel it in your abs, but it works your back, arms, shoulders, and legs. Here are seven variations to make it even more challenging.

1. Get low: Instead of balancing on your hands in a straight-arm position, bend your elbows and lower onto your forearms into dolphin or elbow plank. This plank variation targets your core and arms even more. Be sure to engage your abdominals to prevent straining your lower back, and if it’s too intense, lower one or both knees to the floor. Make it ever harder by pulsing your bent knee to the ceiling.

2. Get up, get down: Instead of holding in a straight-arm position or an elbow plank position, alternate between the two. To do the up-down plank exercise, begin in the basic plank position with arms and legs straight. Lower your right forearm to the floor, and then your left (now you’re in elbow plank), then come back onto your right hand, and then onto your left. Repeat this for 10 reps, and then reverse directions, lowering the left forearm first and then the right and so on for 10 more reps. To effectively work your arms and core, keep your torso as still as possible and avoid rocking too much from side to side.

3. Get lifted: Balancing on your hands and feet in the basic plank is a fairly stable stance, so try lifting one foot off the floor and holding your leg extended behind you a few inches from the ground. The instability will challenge your core, and lifting your leg will also tone your tush.

4. Get extended: Lifting one leg off the ground is tough, but to make yourself even more wobbly, which ends up tremendously working your core, lift the opposite arm at the same time. Balancing with opposite limbs extended is a great way to add intense shoulder and upper back toning to the basic plank.

5. Go sideways: Turn your plank on its side and balance on your right hand and the outside edge of your right flexed foot. This move will tone your arms and obliques and get rid of love handles. Check out this video for some side-plank variations.

6. Reverse it: Sit on the floor with your legs straight in front of you and your feet together. Place your hands six to eight inches behind you with fingertips pointing toward your feet. Squeeze your inner thighs together, press into your hands and feet, and lift your hips off the floor. Lower your head between your shoulder blades and gaze behind you. Known as Intense East in the yoga world, this plank variation is sure to tone your tush and the backs of your legs.

7. Get rolling: Exercises done on an exercise ball are great for an unstable surface, and doing plank on a ball is no exception. Try this variation: come into an elbow plank position, placing your forearms on the top of the ball. Keeping your body in a straight line and your core strong, use your arms to roll the ball in small counterclockwise circles. Do five circles in this direction and five clockwise. This counts as one set. Complete three sets without any breaks if you can.


Source- http://instiks.com/pin/5060/

Health of Women

We wonder what are the main health concerns for women, some call it breast but some name ovarian cancer for instance but statistically it is proved that heart issues are the most frequent in women. Of course, living style and individual’s approach to life play a significant role is reducing these threats and risks.

For some, breast health is the most important. There is a way to do self-examining the breast. What is the first thing to do on finding a lump on a breast and what should be done to cure breast pain? Some women may consider cosmetic surgery to be at top of list and of course, with passage of time and depending on individual choices, the priorities and concerns keep changing. Some could be really concerned about their belly fat too. Usual questions are about Kegel exercises if these are really a must. Kegel exercises is another subject but these help strengthening the muscles of pelvic floor muscles. These muscles support the uterus, small intestine, bladder and rectum. One can opt to discreetly do Kegel exercises, some call it muscle training for pelvic floor. It may be done any time. Here are the notes on different health subjects:
Breast health

It starts with awareness of breasts that we should know what a normal breast looks like. Self-examination of breast is necessary as part of awareness. Shape and feeling along breasts change with menstrual cycle. Keep a note of different stages when there is no complain as during the cycle their texture and sensitivity keeps changing at different times.

Many include breast pain and lumps or nipple discharge as part of breast health. The individuals should know what is normal in each case so they may rush to doctor in case of any abnormality. There are common screening procedures and some diagnostic tests required for inquiring into breast health, these are clinical breast exams, breast ultrasounds and mammograms etc.

A patient might be considering breast augmentation or reduction of breast then try understanding the surgical process. Try to know details how an individual may be declared a patient, what is surgery procedure and what can be the possible complications if a stage arises.
Stages of life for women

These stages simply depend on individual’s reproductive cycle. It begins as menstruation starts and ends at the stage of menopause.

Simple biology is important to understand this cycle. Each month there is an egg released from the ovary of a woman during her ovulation. The egg travels down to her fallopian tube. The egg is fertilized in presence of a possible sperm. If this is fertilized, it implants within the lining of her uterus. If it is not fertilized, both the egg as well as the uterus lining is then shed down during menstruation. This process would continue until perimenopause. Here perimenopause is the time as a woman's body starts the natural transition towards menopause.

These stages in women's life are usually marked by show of specific symptoms and signs. These symptoms and signs are menstrual cramps, hot flashes, mood swings and weight gain etc. We should understand that inclination towards healthy lifestyle is always helpful to feel good at all stages of life and individual should understand how and when one should approach the doctor for advice.

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How to prevent those Stretch marks!

Skin specialists prefer to avoid skin disorders instead of letting it grow without attention. If you look at the stretch marks, you can have them cured as prevention is better than cure.
What are these stretch marks? By consulting Oxford dictionaries we see that stretch marks look like stripes or streaks on our skin. These are especially present on abdomen that are because of skin distension from obesity or even because of pregnancy. The version of NHS is that stretch marks are the lines or narrow streaks occurring on skin surface. That is how experts define these stretch marks. Here are some details for its prevention:
These marks may occur for various reasons, like due to body building, during pregnancy and thus its prevention may be done differently in each case.
Pregnancy
Stretch marks are not the side effect of being a mother. If you take proper steps during pregnancy period, these may be avoided as the baby is developing. You need to take some actions to avoid these soon after you know about your pregnancy.
You should well hydrate yourself by taking lot of water for helping and maintaining skin elasticity. This helps the baby to be hydrated too. During the pregnancy period babies share all what you eat or drink and that is why expected mothers need to consume little extra. Consider drinking water, please note that the amniotic sac is all water filled, so the sac consumes your normal drinking.
Some exceptional moisturizers are available on shelves but during pregnancy you should choose the one specially designed for the stretch marks caused by maternity. This is the period when hormones keep fluctuating and that impacts skins ph balance, collagen production and elastin etc. during the pregnancy. Compared to specially designed moisturizers, regular moisturizers will not address such changes. Daily use of this cream meant for maternity stretch marks or equivalent lotion keeps the skin flexible and nourished. This way, one needs to be conscious and start using this to avoid stretch marks.
During pregnancy period one needs to consume lot of vegetables and fruit. You need such food as well as the nourishing child also benefits from these nutrients. You need vitamins, antioxidants and minerals to help skin cells to remain strong as well as intact as the belly grows due to pregnancy. Start using prenatal vitamins soon after you know your pregnancy has started and reduce the use of sugar, soda drinks that are not good for baby and cause dehydration of skin too.

Body Builders:

Body builders often get surprises when they put on weight and they note these stretch marks. Men usually do not opt to see skin specialists for skin marks as ladies do. They can of course, avoid these stretch marks during their workouts and body building training.

Men need to cool down under a shower. Lot of perspiration doing a workout would keep the body cool preventing overheating. This trend of having s shower after workout session is all a natural desire. On the other hand hot showers and hot tubs reduce skin moisture and rob protective oils. Hot showers also accelerate stretch marks to appear.

It is better to have a cooler shower instead of a steaming one. It need not be chilling but warm water is fine with that situation of body. In case you feel aches, you can use hot water bottles or hot towels or even muscle creams for easing the problem but in all cases do have warm shower. Better use a wash for moisturizing body, better to use the one which is designed for avoiding stretch marks. This will help the skin to keep moisture and the skin will be more stretchy and pliable.

Such lotions would stimulate production of collagen that is good for skin elasticity. This allows the skin to stretch easily around the muscles when they are flexed, and they shrink back to original form as muscles are again relaxed. Men may also use maternity creams but better to use the ones designed for body builders and athletes.

Dieters:

Some people gain weight and get these skin marks but those marks may occur as someone would lose weight suddenly. This can be avoided as we maintain elasticity of our skin. This means we see skin’s shrinking ability without scarring. In such a situation we need to avoid fruit juices that are more acidic but use just water for our thirst needs. We need to keep our body fully hydrated so skin cells maintain their reproduction.

Skin regeneration badly needs minerals and vitamins. For that we need to take multi vitamin dose daily to maintain skin’s nutritional needs as you would be taking low calories due to your dieting pursuit.

You better use stretch mark cream all over the body twice daily. These stretch marks may appear due to weight loss and these can appear anywhere. In case you reduce weight in one part, these marks may appear in some other adjoining area showing stress. This way it is better to use this cream all over your body for skin nourishment and avoiding these marks to appear.

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Game-Changing Exercises That Sculpt, Tone and Burn Fat

No matter your sport, the eight moves in this routine, designed by Ana Ivanovic‘s trainer, Zlatko Novkovic, will help you go harder for longer. “They’ll not only boost your endurance, but they’ll also make you stronger, more flexible and more explosive, too,” he says. To score all of those benefits, do the workout two times a week. Three other days, do your favorite cardio at a moderate intensity for at least 30 minutes.

Superfly
Lie facedown with arms in front of you, palms down. As you exhale, flex lower back to lift arms, legs and chest off floor. Hold for 2 seconds. As you inhale, slowly return to start for 1 rep. Do 3 sets of 15 reps.

Net Rush
Stand with feet hip-width apart, arms at sides, elbows bent 90 degrees. Run for 30 seconds, pushing off balls of feet, pumping arms and lifting each knee until thigh is parallel to floor. Do 3 sets.

Lying Kick Serve
Start in a low plank with forearms on floor, elbows under shoulders. Bring right knee to chest while turning hips and head to left and extending right leg beneath left leg. Return to start; switch sides and repeat for 1 rep. Do 3 sets of 15 reps.

Shuffle Hop
Stand with feet hip-width apart, arms at sides, elbows bent 90 degrees. Lift right foot behind you and lower into a single-leg squat, swinging right arm underneath abs, left arm behind back. Press through ball of left foot and hop right as far as you can, landing on right foot in a single-leg squat, swinging arms for balance. Reverse move, jumping back onto left leg, for 1 rep. Do 3 sets of 15 reps.

Ball Girl
Start in a high plank, palms under shoulders, hands turned out. Bring right knee to chest, planting right foot on floor under left hip. Keeping hands planted, quickly hop right foot back as you bring left foot forward. Continue for 30 seconds. Do 3 sets.

Flexing Lunge
Stand with feet hip-width apart, hands on hips. Take a big step forward with right foot, keeping it flexed. Inhale as you bend knees 90 degrees. Exhale as you press through right heel to return to start. Repeat on opposite side for 1 rep. Do 3 sets of 15 reps.

Topspinner
Lie facedown with chin on floor, arms out to sides, palms down, feet together. Squeeze right glute and hamstring as you bend right knee 90 degrees, toes pointed to ceiling. Keep hands and chin planted as you slowly twist at waist until right toe taps floor outside left leg. Return to start; switch sides and repeat for 1 rep. Do 3 sets of 15 reps.

Power Stroke
Start in a high plank, palms under shoulders. Lift right palm and tap left shoulder; return to start. Repeat on opposite side for 1 rep. Do 3 sets of 15 reps.

Source-http://www.self.com/fitness/workouts/2015/08/tennis-strong-game-changing-exercises?mbid=social_facebook

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Cholesterol Levels in Women

HDL and LDL

There are two kinds of cholesterol used as an index of risk levels for cardiovascular disease -- the HDL or high-density lipoprotein and the LDL or low-density lipoprotein.

The combination of HDL and LDL contributes to the total cholesterol levels in the body, together with other factors. The "fat" levels in the blood -- consisting of HDL or "good cholesterol", LDL or "bad cholesterol", and triglycerides -- has been used to predict risk levels for coronary disease in men. High LDL, low HDL, and the presence of triglycerides, has been linked to increased risk for heart conditions.

What The Numbers Mean

Studies have shown higher total cholesterol levels in women correspond to higher rates of coronary artery disease This is a condition in which the arteries to the heart become clogged, and may lead to cardiac arrest.

Typically, for women, cholesterol levels of 200 or less do not predict increased risk for heart disease. However,  slightly elevated levels of 235 show a 70% increase in risk. Levels of 265 or more have been linked to the occurrence of this disease two or three times more often. Additionally, low HDL levels strongly predict of heart diseases in women, with levels not more than 50 (mg/dL).

Men with the same cholesterol levels are placed on a diet schedule that increases their HDL and lowers their LDL, without directly affecting the triglycerides.

Low HDL and high cholesterol are often linked, leading to questions as to which of the two is more crucial. However, it has been found that women with low cholesterol levels of 200 also have low HDL levels, and yet still could have high risks for coronary disease.

The best way to predict heart conditions in women is predictor for women is the direct ratio between HDL and cholesterol. If the total cholesterol is more than four times her HDL levels, the risk for coronary disease increases up to five times more than normal. Moreover, if triglycerides are high, the risk also increases.

However, in men, higher LDL levels are not as reliable as predictors.

Experts believe that more studies still need to be done. Some believe that LDL levels should not be a source of anxiety, excepting of course special subgroups who may be directly affected.

Conclusions

Total cholesterol levels as an indicator or basis for decisions are not as critical as one would intuitively think. There are other factors and correlations at play -- HDL levels, triglycerides, and the ratio of cholesterol to HDL levels.

Similarly, the role and importance of LDL levels and ratios associated with these are yet to be determined. The best recourse is to continue finding the fundamental answers to these uncertain queries. Most importantly, keep doing research.

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The Workout Move to Lengthen Thighs

Committing to a workout in Qatar can feel amazing. But feeling like you're not progressing or, worse, moving further away from your personal goals by bulking up, well, that's just a slap in the face. 

If your skinny jeans have gotten progressively more snug despite your religious fitness program, we've got major news: Thicker thighs do NOT have to go hand in hand with getting stronger. According to Jenn Lacy, co-owner of The Bar Method's Silverlake studio in Los Angeles, there is one move specifically designed to lengthen and slim the legs—enter diamond thigh.  

Lacy shared why one ballet move can change the body so significantly: "In diamond thigh, your legs are turned out, and there is a slight grip of your glutes. This position creates a stretch in your inner thighs and a sculpt in your outer glutes, all while working your quads in a lengthening and leaning way." Lacy's studio has trained and employed Super Bowl halftime performers, so we're inclined to take her word on this one.

It should be noted that this move is meant to create strength and length, not the notorious (and kinda unhealthy) "thigh gap" that's been taking over your Instagram accounts.

Keep scrolling to see how to practice diamond thigh anywhere, and remember to keep breathing!

1. Place one hand on your hip, and the other near waist height on a bar or chair for balance.

2. Place your feet in a wide “V” shape, with your heels together and toes apart.

3. Raise your heels so you are standing on the balls of your feet and bring your heels to meet each other and grip your glutes.

4. Bend your knees, while tracking your knees over your toes in a natural turn out. Come down to your lowest challenge point and pulse down in counts of 10.

5. Shaking is where the magic happens, so make the highest point in your pulse a place where the legs still tremble with little release. 

6. Continue in this position for six sets of 10 pulse reps, moving slightly lower with each set and maintaining your shake. 

Source-http://www.byrdie.com/best-workout-for-skinny-thighs?rail=trending-wide

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