Love handles: How to Remove and Get Rid of It Once and For All

How to Get Rid of Love Handles or "Belly Fat"

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Got a lot of side baggage? Want to trim down your waistline? Are you ready to lose your love handles once and for all? 

For some reason fats love to accumulate in certain areas of the abdomen. A lot of people find fat in this area very difficult to manage. 

Sadly, people have lots of wrong notion when it comes to losing side flabs. It is important to know which methods are really helpful in making your tummy firm or fit. We do like to get rid of or remove love handles effectively without wasting time and effort. 

Three methods to remove love handles

Fitness trainers would agree that there is no single way of losing fat. We did some research on how to get rid of love handles and we came up with three effective ways. Three is far better than one, and it also bring faster and effective results. Here are the three methods to remove love handles.

1. Do couple of exercises that focus on the obliques

Oblique muscles help us turn and do twisting motions. They are located on either side of the abdomen starting from the waist to hips. Love handles are actually fats that cover the oblique muscles. People believe that ab workouts can burn side flabs but it does not work that way since it target a different group of muscles. 

Focusing on the obliques will tighten the abdominal muscles and reduce belly fat. Recently, the American Council on Exercise highlighted the following exercise for the obliques:

· Captain’s chair

· Bicycle crunch

· Reverse crunch

· Hover

· Vertical leg crunch

The five exercises were found to produce the highest level of activity for the waist and hips. Although you can also try other exercises like wood chopper or side planks. Remember that there is no single exercise that can get rid of fats. So the more oblique exercises you do, the faster you can say goodbye to your love handles. It is likewise important to breathe with every contraction and increase the number of repetitions as your lower abdomen gets stronger.

2. Eat food that lessens belly fat

Food is a major cause of love handles (admit it) and you have to do something about it. Sweets, carbs, and fried foods go directly to your belly, but, and thigh. When you monitor your food intake, belly fat or love handles also goes away. Including fiber in your diet detoxifies fat and other impurities in the abdomen. You can also snack on avocados, yogurt, bananas, and berries. These foods naturally fight off belly fat and overall body fat that could definitely remove and get rid of love handles. 

Protein is also helpful since it stimulates fat-burning and appetite-reducing hormones. You can try protein rich healthy foods like low-fat cheese, chicken, lean meat, eggs, and nuts. We also recommend reducing consumption of alcoholic beverages especially beer.

3. Lose overall fat

When you lose body fat you also lose the love handles this is because body weight is proportional to waist line. Researchers from University of Connecticut say targeted or isolated exercise is not enough. They found out that tennis players have the same amount of fat in their dominant and non-dominant arm.

You can do cardio exercise, strength training, resistance training or high intensity interval training. We recommend five 30-minute cardio exercises in a week. A 10-minute intense training three times a week can also help you remove and get rid of the love handles.


References:

· Perry, E. (2011) Targeted Fat Loss: Myth or Reality? Yale Scientific: The Nation’s Oldest College Science Publication. [Online] Accessed 16 March 2015.
· Turner, N. (2012) Reset Your Hormones to Beat Belly Fat. The Dr. Oz Show. [Online] Accessed 16 March 2015.
· CBSNews. (2011) Eight Delicious Foods That Help Fight Belly Fat. CBSNews. [Online] Accessed 16 March 2015.
· [No Author] (2001) American Council on Exercise (ACE)-sponsored Study Reveals Best and Worst Abdominal Exercises. ACE Fitness: Press Releases. [Online] Accessed 16 March 2015.

Seven Weight Loss Myths Revealed

The common weight loss myths that you need to know

Before you try to lose weight, it is important to be aware of these common weight loss myths in order to avoid them. Thankfully due to science and research, our knowledge with weight loss improves through time. You have probably heard of some as tips to lose more weight but then again think before you fall for the myth. Learn from these 10 common weight loss myths for a more effective weight loss.

Source: freedigitalphotos.net

7 Weight loss myths:

1. Cutting out snacks will help you lose weight

Snacking is okay, if you eat healthy snacks and would consume only what you need. The truth is that eating healthy snacks would even keep your metabolism going. Avoid snacks that are high in saturated fat and sugar. Eating fruits and nuts to help boost your metabolism instead.

2. Slimming pills have a long lasting effect

Slimming pills either act as diuretics or laxatives to produce rapid and short term weight loss. Most of the slimming pills do not directly act on the fat cells or the adipose in the body. They do not really help you control your eating behavior; instead it gives people the freedom of consuming a lot of calories thinking that it won’t add up to their weight. Take note that slimming pills also have a duration of effectiveness and once the effect is already gone, the weight loss usually bounces back.

3. Foods with “reduced-fat” or “less-fat” labels are healthy

These labels could be misleading and are not healthy options. The US Food and Drug Administration says that these items are added with salt, flour, sugar, or starch to improve the flavor and texture after the fat is removed. As a result, these foods actually contain more calories than the full-fat version

4. Lifting weights will only produce a bigger body built

The right combination of exercise will help people lose weight faster. As a matter of fact, the combination of aerobics and weight lifting exercises will speed up the weight loss process because of the added energy expenditure. The trick is to have the right amount of repetitions; the more number of repetitions done, the higher is the weight loss result.

5. Physical activity only works if I do it for a longer duration

Exercising for an hour in order to lose weight is already out of trend. Recent researches say that the physical activity for 30 minutes and 60 minutes bring the same weight loss results. Experts would now recommend aerobic exercises or a high intensity workout for more than 10 minutes.

6. Eating meat will not help me lose weight

Most people confuse meat with fats but that is not true. Lean meat will help you form a leaner body structure. Meat also contains a lot of nutrients like protein, iron, and zinc. Lean meat takes a longer time to be digested and helps control a person’s appetite.

7. One weight loss regimen is good enough

Overweight and obesity are caused by different factors. Thus there is no single method that could cure obesity and overweight. A combination of methods is more appropriate to address the varied factors that affect weight like diet, physical activity, and lifestyle modification.

How to Make Your Own Diet Plan

Lose Weight by the Calorie Restriction Diet Plan

People often have a hard time choosing a diet regimen to follow since there are lots of diet plans to choose from. So instead of going through the whole process, why not make your own diet plan instead? Making your own diet regimen will suite your lifestyle and personality so that it would probable work. In this article you will learn about the different principles used by diet plans so you can make your own. You will get surprised that most of them follow the same concept.

Plan your own diet regimen with these five steps:

1. Know your target weight and plan

This is the first and basic step, know your current weight and set a goal. Measure your waist circumference and compute for your body mass index (BMI). These two parameters will show you how much you have lost and how much you need to improve on. 

When you're trying to set a weight loss goal, don't be shy to aim for a high one. There is nothing wrong with wanting to lose 10 pounds in just one week. The higher your goal is, the better the result that you will get. Challenge yourself and don’t settle for less, remember that motivation and hard work is the key to success. 

Then plan for your target date, for example planning to lose 20 - 30 pounds in eight weeks. Rapid weight loss is known to be effective and motivating. Don’t let the numbers intimidate you because you’ll get more motivated once you see rapid and big results.

2. Decrease your daily calorie intake

In order to lose 1-1.5 kilos per week, you need to reduce 1,000 calories from your daily intake. If your goal is to lose 0.5 kilo per week, you’ll need to reduce 500 calories from your daily intake. Decreasing daily calorie intake is one thing diet programs have in common because fewer intake will ultimately lead to weight loss. These are true if you choose to go on a diet without exercise. The formula is suitable for people who don’t have enough time to enroll in an exercise program.

3. Cut of your carbohydrates and make the right choices

Complex carbohydrates provide more nutritional value than simple carbohydrates. If you try to notice most of the diet plans contain complex carbohydrates because they also contain fiber for improved digestion. Simple carbohydrates on the other hand are rapidly digested which can make you feel hungry even after intake.

Try this principle by choosing foods rich in complex carbohydrates like green vegetables, whole grains, beans, and peas. These are rich in vitamins, minerals, fiber, and complex carbohydrates. You have a wide variety to choose from which can satisfy your appetite. Avoid diet sodas since they contain sugar substitute that are not good for your health.

4. Know the difference between saturated and unsaturated fat

Removing unhealthy fat is another principle used by all diet plans. Saturated fats are unhealthy which directly increase blood cholesterol and LDL levels. Polyunsaturated and monounsaturated fats are healthy fat recommended by health professionals because they sweep off bad cholesterol and lipids.

Removing unhealthy fat and promoting the good fat are seen in Weight Watchers Diet, Mayo Clinic Diet, South Beach Diet, and Paleo Diet. You can also try this principle by choosing foods rich in healthy fats like corn oil, olive oil, soybean, safflower, canola oil, and fish. Nutritious fish to remember are HAMMS: Herring, Anchovies, Mackerel, Salmon, and Sardines. You can also snack on nuts and avocados; they’re rich in good fat too.

5. Add those principles and put them to action

After knowing which food to choose, we now put these principles into action. Diet programs have been claiming their superiority over the others when it comes to weight loss. A Canadian compilation of over 59 credible journals says that diet programs bring the same result. The weight loss difference between diet programs was minimal and not significant. The bottom line is to go on a diet and choose a program that best fit your lifestyle. You can eat the food that you like provided that it’s healthy.

By making your own diet plan, there are higher chances that you would really stick to it. That is why it would cause less failures. In this way, you learn and try to discipline yourself which is good for your health and for your future. 

The Harmful Effects of Skipping Meals for Weight loss

The Effects of Skipping Meals

Most people choose to skip meals in order to lose weight. Meal alternatives are safe for as long as you put something in your stomach but never go on a day without even eating a single meal ever! Skipping meals involves the famous yo-yo diet where people don't eat meals in order to lose weight. There are various harmful effects noted when you skip meals and it does cause rebound weight gain. Know the harmful effects of skipping meals before you it's too late for your health.

Source: freedigitalphotos.net 

The harmful effects of Yo-Yo dieting illustrated

Malnutrition like overweight and obesity are part of the current issues faced by the society today. The world has set a standard that the being skinny is more accepted and more beautiful. That is the reason why many people are dieting just to lose weight. Advertisements and endorsements make the yo-yo diet look so effective and easy. What the audience fail to see are the risks that accompanies the yo-yo diet. I have tried the famous yo-yo diet before; it gave me peptic ulcer disease and more weight gain. Here are some friendly reminders to avoid being a victim of this fad diet.

1. Skipping meals can cause diseases

People who do the yo-yo diet are not eating in a healthy way. Frequent skipping of meals will lead to diseases like ulcer formation, anemia, anorexia nervosa, and bulimia nervosa. Inadequate intake of nutritious food will likewise cause the cells to starve rendering the body vulnerable to infection and disease.

2. Starving yourself will increase your food intake.

The body needs food so that it can function well. The brain is responsible for detecting low glucose levels in the body. This is a normal mechanism of the body to prevent hypoglycemia. When the body is starving, the brain will send a signal to the stomach to release high amounts of Ghrelin, a hormone which initiates meal and increases appetite. Food intake will consequently increase due to the effect of the hormone.

3. Yo-yo diet brings a rebound effect.

Starvation will cause the cells to shrink, which will get bigger after food intake. It becomes a cycle of shrinking and enlarging of fat cells within the body. Research has proved that starvation will not eliminate or destroy fat cells. The problem with yo-yo diet is that the body will demand for more calories to compensate for the meals that were skipped. This will make the person gain more weight compared to what was lost.



There's nothing wrong with wanting to have a normal and healthy weight. But be sure that the weight loss method you choose is one that is effective and safe for your overall health.

5 Foods Proven to Boost Metabolism

Food that Naturally Increase Metabolism

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Metabolism pertains to all of the chemical reactions that occur in the body. There are various reasons that can slow down or speed up one's metabolic rate. What most people go for, is a faster metabolism because it is known to aid and support any weight loss program.

There are several ways of speeding up the body’s metabolism. Exercise has the most dramatic effect on a person's metabolic rate.  However, you can also try other options like the diet-induced thermogenesis if you don't have time for a workout program. Food intake also has a certain effect to the body's metabolism.

Five foods that boost metabolism

After eating a meal, there will be a natural increase in the metabolic rate. This occurs because of chemical processes and heat production involved with digestion, absorption, and storage. Food intake is a dynamic factor that directly increases metabolism.

This is the reason why people who skip meals will eventually have a slower metabolism because they eliminate this dynamic process. Instead of skipping meals, try these food and drinks that can naturally increase metabolism.

1. Caffeine

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There are lots of  clinical trials showing that caffeine does affect the body's metabolism. According to a recent study conducted, people who drank caffeinated beverages had a higher metabolic rate than those who drank decaf.

Coffee offers a maximum of 16% increase in the body’s metabolic rate because of its stimulatory effect  to the sympathetic nervous system. Keep in mind that the caffeine I am referring to are those contained in coffee beans and not the instant coffee version. Also don’t splurge on frappe and other drinks with added sugar and whip cream.

2. Protein

After eating a meal loaded with protein, the metabolic rate naturally increase after one hour. The effect of protein to metabolism can reach a maximum of 30% above the normal. A protein meal can effectively boost your metabolism which can last for 3 - 12 hours.

3. Cinnamon

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Cinnamon is not just a regular spice, it can also help you lose more weight and increase your metabolism. It works by directly affecting the regulation of insulin in your body. Insulin is the hormone which influences the metabolism of fat and carbohydrates. During the process, it also increases the body’s metabolic rate and energy expenditure. One-fourth to one teaspoon of cinnamon can significantly increase your metabolism by 20 percent.

4. Green Tea

Green tea is loaded with antioxidants that reduce free radicals in the body. It also contains catechin which is the active ingredient that is responsible in boosting metabolism. Nutritionists explain that catechin works by promoting fat oxidation and enhancing thermogenesis. It also helps promote and maintain weight loss by improving digestion. Drinking three cups of green tea can boost metabolism by 10 percent.

5. Red Chili Pepper

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Red chili pepper and ginger are spices that can speed up metabolism. According to the New York Times, red chili pepper contains capsaicin; this chemical component of chili generates heat in the body. Eating a spicy meal can naturally increase metabolism by eight percent.

One Canadian research claim that appetizers with hot sauce results to fewer food intake throughout the day. This was due to the effect of capsaicin in prolonging one's satiety. Do take caution when eating spicy foods especially on an empty stomach, since it can worsen heartburn and ulcer symptoms.

Summary

Those are the top five foods that can naturally burn fat and boost metabolism. Keep in mind that metabolism is affected by different factors. It is also important to seek expert/medical advice before starting any diet program.

Best Methods to Boost Recovery after Workout

How to Boost Recovery after Workout

You might have heard of different ways on how to recover after training or workout. Exercise and physical activity are essential for overall fitness. However, recovery is also important for health and general wellbeing.

Recovery is vital in any training program because insufficient recovery could lead to further muscle injury. Here are the common methods to recover after a training or workout.   

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Best methods to boost recovery after your workout:

1.    Stretching

In the cool down phase of your workout, it is very important to do stretching coupled with deep breathing exercise. The combination of the two enhances the entry of more blood and oxygen to the sore muscles. Another benefit of stretching is that it also promotes the release of tension after exercise. Yoga is also a good form of stretching and it includes big muscle groups. Doing yoga at least twice a week supports recovery and prevents injury.

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2.   The hot-and-cold therapy

Temperature based therapy is one of the most effective method to boost recovery after your workout. Ice or cold compress is best for reducing swelling or inflammation. Cold compress is ideal for local muscle aches and is only recommended in the immediate recovery phase.

There are also experts who recommend other methods like contrast temperature therapy or sauna. The contrast temperature therapy basically alternates hot and cold water baths. According to a study published in the Journal of Science and Medicine, contrast temperature water therapy significantly reduces recovery time because it directly affects the lactic acid levels in the blood.

3.   Anti-inflammatory medications or pain relievers

Anti-inflammatory medications or pain-relievers are helpful in speeding up muscle recovery. During exercise, the body releases inflammatory mediators as a response to the heavy physical activity. That is why taking anti-inflammatory medications are helpful for recovery especially after you work out. It also reduces swelling, pain, and soreness.

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4.   Nutrition & Hydration

A body that is properly nourished and hydrated recovers faster and is less prone to injury. Hydration allows the cells to recover after an intensive workout and after losing body fluid and electrolytes from sweat. Proper diet loaded with protein and vitamins are also helpful during the recovery phase. Protein and vitamins work by assisting in cellular repair and strengthening the muscles and other body structures.

5.   Stay active.

Active methods would involve light activities and gentle range of motion movements to promote nutrient transport. This also helps in the removal of waste products from the body. According to experts, staying active helps the muscles refuel faster. Staying on bed for prolonged periods is not recommended because your body will not adjust to the change in physical activity. As a result, you’ll eventually feel the same muscle ache and soreness the next time you get back into training.

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How to Maintain Weight Loss

How to maintain weight loss

Trying to lose weight is already a struggle to go through, especially for a lot of people. Either people don't get effective results or they regain the weight. What most people don't seem to understand is that maintaining weight loss is a different process. The body's metabolism slows down after you have lost weight, it is an adverse effect and a compensatory mechanism. 

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Reasons why people cannot maintain weight loss

Our eating behavior is difficult to change and most people would go back to their unhealthy eating habits after they have reached their target weight. This is one reason why people gain kilos after dieting.

Aside from the psychological aspect, the body also compensate with the significant loss in weight. The body adapts to your new body weight by slowing down your metabolism to protect the body from losing too much weight. 

Isocaloric low-fat diet maintains weight loss

A study published in the Journal of American Medical Association stated that an isocaloric low-fat diet is effective in maintain weight loss. Author Cara explains that people should follow the recommended caloric intake especially after losing weight. Avoid going back to your old eating habit because it will lead to rebound weight gain. The result of the study showed that an isocaloric low-fat diet for one month can prolong your weight loss.

Isocaloric low-fat diet means that people can eat equal amounts of calories from carbohydrate and protein. To follow this diet you need to allot 40% calories from carbohydrates, 40% from proteins, and 20% from fats. This calorie distribution is basically hassle-free and easy to follow.

It also allows your body to recover from the severe food restriction. A lot of articles talk about how to start a diet program but only few would actually inform dieters on how to properly end the program. In exercise, there is a "cool down" phase to let the muscle cope with the workout. Dieting is the same, you also need to follow a regimen which allows your body to adjust with your new weight. 

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List of Baguio City Gyms

Best Gyms in Baguio City

People go to the gym for health and aesthetic reasons. Gyms and fitness centers are also effective and a quick fix for the upcoming summer vacation. Here's a helpful list of Baguio City gyms you might want to consider.

Top two gyms in Baguio city

1. Fitness Edge Health and Fitness Club

Fitness Edge is conveniently located at SM City Baguio. It is equipped with lots of machines and equipment that members could use. Their equipment are new and are maintained in good condition. They also have certified fitness trainers and different programs to choose from. The gym also offers different dance classes - a major advantage over other gyms. If you're into zumba and other fitness classes, then Fitness Edge is the ideal gym for you.

• Address: 3rd Floor Sunset Deck Terrace of SM City Baguio
• Contact no: (074) 446-8892 or 0920-952-6454
• Price rates:
• Walk-in: Php 160
• One month: Php 1,725
• Monthly Unlimited: Php 2,725
• One year regular membership: 3,250
• Fitness Edge website

2. Shape Up Boxing Gym

Shape Up Boxing gym is one of the best gyms in town. Even though the membership fees look pricey, all members already have the privilege of unlimited sauna, shower, and free locker use. It has the most number of machines, equipment, and weights that you wouldn't usually see on other gyms.

Plus, the size of the gym is 2-3 times larger compared to the others that is why the gym is not too crowded - which is preferred by many clients. Their machines and equipment are also well maintained. It is where the famous Manny Pacquio train when he's in town. If you're into boxing, then Shape Up gym is the ideal gym for you.

• Address: 2nd Floor Cooyeesan Hotel Plaza, Naguillan Road, Baguio City
• Contact no: 0926-796-1159
• Price rates:(50% discount for students except walk-in)
• Walk-in: Php 200
• Monthly (Gym) : Php 2,800
• Monthly (Boxing): Php 1,120
• Shape Up Boxing Gym website

List of Other Gyms in Baguio City

1. Altitude Gym

• Address: 2nd Floor Mt. Crest Hotel, Legarda Road, Baguio City
• Altitude Gym website

2. Endless Gym & Fitness Center

• Address: 3rd Floor Porta Vaga Mall, Session Road, Baguio City
• Contact no: (074) 446-9516 or 0921-453-5483
• Price rates:
• Gym walk-in: Php 85
• Cardio-Gym walk in: Php 130
• Endless Gym website

3. Ezer Gym

• Address: C&A Dormitory, Caguioa Street, Baguio City
• Contact no: 0929-111-9575
• Ezer Gym website

4. FitWorks Gym

• Address: Easter College, Guisad, Baguio CIty

5. JRJ Powerhouse Fitness Gym

• Address: 115 Bonifacio Street, Baguio City
• Contact no: (074) 304-3187
• No website available

6. Lakay Central Gym (MMA)

• Address: 3rd Floor Aoyong Building, Kayang Street, Baguio City
• Contact no: 0918-286-0878
• Team Lakay MMA website

7. Muscle & Wellness Gym and Massage

• Address: Camp 7, Baguio City
• Contact no: 0925-807-1572
• Muscle & Wellness Gym website

8. Phoenix Physical Fitness Gym

• Address1: 3rd Floor Favis Building, Carino Street, Baguio City
• Contact no1: (074) 304-4013
• Address2: 4th Floor Anita Sy Building, Bonifacio Street Baguio City
• Contact no2: (074) 304-3187

9. Royale Fitness Hub

• Address: Crown Legacy Hotel, Kisad Road, Baguio City
• Contact no: N/A

10. Stallion Fitness Gym

• Address: 138 Session Road, Baguio City
• Contact no: (074) 304-4970
• No website available

11. Tri Fit Fitness Studio

• Address: Nevada Square, Loakan Road, Baguio City
• Contact no: 0922-805-6479
• Tri Fit Fitness Studio website

12. Tribal Submission MMA Gym

• Address: Military Cut-off, Baguio City
• Contact no: N/A
• Tribal Submission MMA website

13. MJ Fitness Center

• Address: #2 Janelco Building, Rimando Road
• Contact no: N/A
• Membership fee: 300 Pesos per month (Lifetime Membership also available)

14. Tauruz Fitness Gym

• Address: Rm 501 La Azotea Bldg, Session Road Baguio City
• Contact no: 0915 995 2059
• Tauruz Fitness Gym Baguio City website