Excess Abdominal Fat is Not Only Ugly, but Extremely Dangerous to Your Health

Although this picture depicts an overweight man, this article applies to dangerous types of fat inside the bodies of both men and women ... and this discussion also applies even if you only have a slight amount of excess stomach fat.

Did you know that the vast majority of people in this day and age have excess abdominal fat?  It's true -- as much as 70% of the population in some "westernized" countries such as the US and Australia are now considered either overweight or obese.  The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area . The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat , and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat .  Both types of fat greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that studies show that it releases more inflammatory molecules into your system on a consistent basis.

One of the major reasons that some people accumulate more visceral fat than others can be from a high carbohydrate diet that leads to insulin resistance over time (years of bombarding your system with too much sugars and starches for your pancreas to properly handle the constant excess blood sugar) ... and studies show that high fructose intake particularly from high-fructose corn syrup can be a major contributor to excess visceral fat.

two of the most important aspects to getting rid of visceral fat are:

1. The use of high intensity forms of exercise and full-body resistance training.  Low intensity cardio exercise simply isn't as effective for removing visceral fat in particular.  High intensity exercise such as interval training, sprints (bike sprints or running sprints), AND full-body weight training are very effective at helping to improve your body's ability to manage glucose and increases insulin sensitivity, a crucial step in removing visceral fat.

These types of high intensity exercise routines are also very effective at increasing your fat-burning hormones and creating a hormonal environment conducive to burning off abdominal fat, including visceral fat.

2.   In addition, it's vitally important to get blood sugar under control to help restore insulin sensitivity through the right nutrition.  This means greatly reducing sugars and refined starches in your diet (including fully eliminating any use of harmful high fructose corn syrup!), and focusing more of your diet on healthy fats (such as avocados, nuts, seeds, coconut fat, olive oil, grass-fed butter, free-range eggs, fatty fish and fish oils, etc), as well as increasing protein and fiber intake.  The standard diet recommended by the government, which contains an unnaturally high grain intake is NOT conducive to controlling blood sugar and reducing visceral fat!

Reducing grain-based foods in your diet and getting more of your carbs from veggies and high fiber fruits such as berries can go a long way to helping to solve this problem. Read next page

What could cause chest pain?

Although chest pain can sometimes be a symptom of a heart problem, there are many other possible causes. While some of these are serious conditions, most are not harmful.

Possible causes of chest pain.

1. Muscle strain

Inflammation of the muscles and tendons around the ribs can result in persistent chest pain. If the pain becomes worse with activity, then it may be a symptom of a muscle strain.

2. Injured ribs

Injuries to the ribs, such as bruises, breaks, and fractures, can cause chest pain. A person may have heard a crack or felt extreme pain at the time of injury if they have a broken rib.

3. Peptic ulcers

Peptic ulcers, which are sores in the stomach lining, do not usually cause intense pain. However, they can result in a recurring discomfort in the chest.

4. Gastroesophageal reflux disease 

GERD refers to when the contents of the stomach move back up into the throat. It can cause a burning feeling in the chest and a sour taste in the mouth.

5. Collapsed lung

When air builds up in the space between the lungs and ribs, a lung can collapse, causing sudden chest pain when breathing. If someone has a collapsed lung, they will also experience shortness of breath, tiredness, and a rapid heart rate.

6. Esophageal contraction disorders

Esophageal contraction disorders are spasms or contractions in the food pipe. These disorders can also cause chest pain.

7. Hypertrophic cardiomyopathy

Hypertrophic cardiomyopathy is when the heart grows too thick due to genetic factors. The thickening of the heart prevents blood from flowing from the heart properly, causing the muscle to work very hard to pump blood.

Symptoms of hypertrophic cardiomyopathy include chest pain, shortness of breath, dizziness, lightheadedness, and fainting.

8. Tuberculosis

Tuberculosis bacteria growing in the lungs can cause symptoms such as a bad cough, coughing up blood or sputum, or pain in the chest.

9. Panic attack

A panic attack may cause chest pain in addition to nausea, dizziness, sweating, rapid heartbeat, and fear.

10. Pericarditis

is an inflammation of the pericardium. The swelling causes a sharp pain as the affected pericardial layers rub together and irritate.

home remedies for chest pain.

These home remedies  should only be used when a person has been examined by a doctor and is certain that the chest pain is not caused by something serious, such as a heart attack.

Also, these remedies are not meant for a person with angina. People with angina should follow the treatment given to them by their doctor.

Baking soda

Another popular recommendation for heart pain is to add baking soda to warm or cool water. The result is an alkaline solution that can help reduce the acid in the stomach if that is causing the pain.

Garlic

You can mix a clove or two of minced garlic with a glass of warm milk. Instead of drinking the garlic, they should chew the pieces to gain the maximum benefit.

Research has shown that garlic can help to reverse heart disease and reduce the buildup of plaque in the arteries.

 Apple cider vinegar

Apple cider vinegar is another home remedy meant to help with acid reflux. People claim that drinking it before or after a meal may prevent acid reflux.

Lie down

When heart pain strikes, lying down immediately with the head elevated above the body may bring some relief. A slightly upright position helps when the pain is due to reflux.

Ginger

Similarly to other herbs, ginger is believed to have anti-inflammatory effects. More importantly, research indicates that ginger may help to ease stomach issues and prevent vomiting.

Turmeric

Turmeric has anti-inflammatory properties that may alleviate pain symptoms in the chest.

A person must receive urgent medical care when:

heart or chest pain feels crushing, tight, squeezing, or heavy

a person suspects they are having a heart attack

shortness of breath is experienced alongside chest pain

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cancer fighting foods

Lung cancer occurs when abnormal cells grow out of control in the lung. Lung cancer can start anywhere in the lungs and spread to other parts of the body.

 for lung cancer depends on what type of lung cancer you have and how advanced it is. Treatment may include surgery to remove the cancer. It could also include medicines (chemotherapy) or radiation to destroy cancer cells.

Signs and Symptoms of Lung Cancer

Most lung cancers do not cause any symptoms until they have spread, but some people with early lung cancer do have symptoms. If you go to your doctor when you first notice symptoms, your cancer might be diagnosed at an earlier stage, when treatment is more likely to be effective.

Most of these symptoms are more likely to be caused by something other than lung cancer. Still, if you have any of these problems, it’s important to see your doctor right away so the cause can be found and treated, if needed.

The most common symptoms of lung cancer are:

A cough that does not go away or gets worse

Coughing up blood or rust-colored sputum (spit or phlegm)

Chest pain that is often worse with deep breathing, coughing, or laughing

Hoarseness

Loss of appetite

Unexplained weight loss

Shortness of breath

Feeling tired or weak

Infections such as bronchitis and pneumonia that don’t go away or keep coming back

New onset of wheezing

13 food that fight cancer 

Broccoli contains sulforaphane, a compound that has been shown to cause tumor cell death and reduce tumor size in test-tube and animal studies. A higher intake of cruciferous vegetables may also be associated with a lower risk of colorectal cancer.

carrots Some studies have found an association between carrot consumption and a decreased risk of prostate, lung and stomach cancer.

Beans are high in fiber, which may be protective against colorectal cancer. Human and animal studies have found that a higher intake of beans could reduce the risk of colorectal tumors and colon cancer.

Berries Some  studies have found that the compounds in berries may decrease the growth and spread of certain types of cancer.

Cinnamon studies have found that cinnamon extract may have anticancer properties and may help decrease the growth and spread of tumors. More research in humans is needed.

Some studies have found that an increased intake of nuts may decrease the risk of cancer. Research shows that some specific types like Brazil nuts and walnuts may also be linked to a lower risk of cancer.

Several studies have shown that a higher intake of olive oil may be associated with a reduced risk of certain types of cancer.

Turmeric contains curcumin, a chemical that has been shown to reduce the growth of many types of cancer and lesions in  human.

Studies have found that a higher intake of citrus fruits could decrease the risk of certain types of cancers, including pancreatic and stomach cancers, along with cancers of the digestive and upper respiratory tracts.

Some studies have found that flaxseed may reduce cancer growth in breast and prostate cancers. It is also high in fiber, which may decrease the risk of colorectal cancer.

free ebook to help you build abs

cardio and squates workout

Obviously cardio is a nice little warm-up. Anything that you do on the cardio is good to elevate the heart rate, elevate the core temperature and just kind of wake-up your body a little bit. Five minutes, ten minutes tops is all you need. But the warm-up should be a gradual progression towards a higher intensity workout or warm-up, if you will. Once you get close to the five-minute mark you should be huffing and puffing, the body should be ready for movement and you really shouldn’t have to continue your warm-up. Again, cardio is great just for total body awareness and just waking up, but it’s also good if you’re a runner or participate in kind of more dynamic movements, things like athletic sports or athletic movements. It’s a great way to just get the body woken up.

What I personally recommend is dynamic warm-up. Dynamic movement is the second type of warming up. This is kind of more like calisthenics:  body weight movements going through dynamic ranges of motion. A lot of athletes do this to prepare their body for movement, high knees, things like this and butt kickers, jumping jacks, quick knee pulls, quick lunge, stuff like this, leg swings, all the stuff that’s done in an explosive manner.

Now, dynamic warm-ups can also be a little bit more challenging, especially for beginners and if you are a beginner you still can participate in dynamic warm-ups, you just go at a slower intensity.

 You’re not going to try to kick 100-yard field goal as your first go-around. You might just do some, I call them poop scrapes, like if you step in some dog poop, you’re just trying to scrape the bottom of your foot, stuff like that.

 Basic arm circles, this is another style of warm-up that you should be doing, depending on the movement that’s ahead in your workout. I still recommend a dynamic versus all the other ones, like your cardio and what we’re going to talk about next, which is more mobility work. The dynamic is proven, scientifically proven, to be one of the most, best and efficient ways to warm-up the body, preparing for movement.

So let’s say you’re not an athlete, but you’re a heavy bench presser, a heavy squatter. That’s when you start wanting to go into more mobility type of primal movements. So let’s say you want to get warmed up for the heavy squat or a deadlift or a heavy leg press, stuff like that. Yeah, it’s going to be good to get the heart rate up, the core temperature up on a cardio piece, but what you might want to do is kind of skip over the dynamic movement and go right towards mobility movement, waking up joints and hips and also the tendon apparatus within your muscles, stuff like deep squat pry, like where you’re really trying to open-up certain muscles.

 Because, when you start slowing things down, you’re not allowing the body to completely exhaust the strength reflex cycle. What that means is that, think of a sprinter… You don’t want a sprinter to be completely flexible and loose because all of that bound-up and stored energy within a muscle, it’s going to lose its potential the more stretched-out a muscle becomes. I’m not trying to stretch out and exhaust my body here. I’m just getting my body into certain positions that’s going to prepare me for the movements.

So if I’m going to squat today, I want to mimic the squat movement through different ranges of motion. These are dynamic movements, but at a much slower pace. These are functional mobility type of movements.

 Another great stretch is like the world’s greatest stretch (pictured above). Going through complex movements, opening up the body, preparing your body for movement, really opening up known muscles groups that are going to be worked in that particular movement. So let’s say you’re not doing anything on the lower body. You want to do some upper body stretches or upper body warm-up. You can still do spine twists, you can get some resistance bands and do some band work.

So out of these three, I would recommend all three of them. Now what I mean by that is spend a few minutes on the cardio piece, two to three minutes tops, get the heart rate elevated, get over to do some dynamic movement, three to five minutes of that, do some mobility work, three to five minutes of that.

 If you’re efficient in all three warm-ups, what’s that going to take? Ten minutes? I just did a couple stretches there and my heart rate is already elevated, my breathing is already elevated and I know for a fact that if you do all three warm-up styles, your workout or your game is going to be on fire. I guarantee that. next page

Amazing Quotes That Will Motivate You To Lose Weight Fast

9 Amazing Quotes That Will Motivate You To Lose Weight Fast

So today, we’ve collected inspiring and wise quotes to strengthen your determination to lose the extra weight and become mindful of your eating habits.

There are inspirational quotes for losing weight, daily motivation for weight loss, diet motivation quotes,

Losing weight is not my thing.” Do you often say this to yourself or your friends? But deep down do you feel let-down by yourself? Well, I did too. We are too scared of stepping out of our comfort zones. I remember telling myself that it’s ok to be chubby, I love to eat, I will start exercising tomorrow. This attitude finally made me 30 pounds heavier and posed serious health risks. To motivate myself to workout and eat healthy every day, I started writing motivational quotes on post-it notes. I put them at every corner of my home, and this trick really worked! Today I am fit, active, more productive, and positive. So, for those of you who find it tough to change the current lifestyle, these top 9 weight loss motivational quotes will really help you, and you can reach your target weight in no time. Let’s begin.

motivate yourself to win

1. Only I Can Change My Life, No One Can Do It For Me

It’s true, isn’t it? You can blame your trainer, dietician, or even your family and friends for your weight gain. But at the end of the day, you have to take control of your life.

2. Slow And Steady Wins The Race

This adage holds true even in this fast moving age. If you want to lose weight and maintain it, you need to go slow. Don’t look for fad diets that have flooded the market. They are called fad for a reason. You will only lose water weight and gain more weight back as soon as you stop the diet. When you start slow, you tend to change your lifestyle gradually.

3. The Struggle You Are In Today Is Developing The Strength You

When you start working out or eating healthy, it will be difficult to adhere to it. Even doing 10 reps of jumping jacks may seem like a struggle. But as you keep doing it you will be ready for more complex challenges. You will build mental and physical strength for the upcoming obstacles. 

4. Food, Like Your Money, Should Be Working For You not against you. 

i firmly believe in this. If you are spending your money and time to achieve something, it better produce results. This is the smartest weight loss quote and will compel you to think whether you are making smart food choices or not.

5.  It’s Not A Diet, It’s A Lifestyle Change

Many people ask me which diet I am following. But I do not follow any “diet plan.” I lead a healthy way of life. And that’s the best way to lose weight, live fit, stay young, and be more efficient. Incorporate healthy lifestyle gradually so that it’s a smooth transition.

6.  Will Is A Skill

When it comes to losing weight your will power is most important. If it breaks too soon, you will not be able to lose weight. It is tough to endure pain and mental dissatisfaction, but that lasts only a few days. But then you have to train your brain to stay focused and determined. You will develop this skill gradually.

7.  An Active Mind Cannot Exist In An Inactive Body

The more inactive you become the idler your mind gets. Or even if your mind stays active it will only work in a negative way. It will send you wrong signals of hunger and dissatisfaction. So, start incorporating at least an hour of physical activity into your daily routine.

8. Success Is Never Certain, Failure Is Never Final

Just because you have failed to lose weight in the past doesn’t mean you can never lose weight. What’s important is for you to keep learning about your body and how your mind works. When you figure that out, you will not need a diet chart.

9. A Goal Without A Plan Is Just A Wish  

If you just think that you have to shed pounds but do nothing about it, you are never going to lose weight. Always write down your goals and give yourself a deadline. Stock your refrigerator with healthy foods, throw out the unhealthy ones. Start getting physically active. read  more

yoga for beginners

yoga for beginners Yoga is in no way exclusive—being able to practice yoga does not matter how old you are, how much you weigh, what you do for a living, where you live. If you are out of shape or extremely inflexible, we recommend you begin with a gentle practice until you have built up the strength and flexibility for more challenging sequences. It is always best to error on the side of caution and safety and approach yoga slowly and carefully. How to Practice Yoga beginner yoga Yoga is typically performed in bare feet on a sticky yoga mat with optional yoga props. The yoga movements and poses require clothes that can stretch and move freely with your body. You can purchase clothing specifically designed for yoga practice, but you probably can put together a comfortable outfit from your existing wardrobe to get started. Your First Yoga Practice We recommend that you start with a short and straightforward yoga session and slowly build up from there. Once you feel comfortable with a few basic beginner yoga poses, you can incorporate them into a sequence and continue to add more challenging poses. How Often Should I Do Yoga? If you can practice yoga 3 or more times per week, you will see significant improvements in your flexibility, range of motion, strength, balance, inner peace, and overall well being. Ideally, we recommend shorter and more frequent sessions, 20-45 minutes long. The Benefits of Practicing Yoga The benefits of yoga are almost endless! Practicing yoga helps build healthy virtues and good values, such as discipline, honesty, devotion, self-inquiry, mindfulness, and non-attachment. Yoga empowers you to make conscious choices toward living a more healthy and fulfilling life. Yoga also helps you: • Improve and maintain the health of muscles, joints, and organs • Improve flexibility, strength, stamina, mobility, range of motion, and balance.

10 tips for stop craving

Believe it or not, food manufacturers often create foods with the goal of igniting that cycle of addiction in consumers. They aim for the “bliss point” in a product. This is the point at which the eater experiences the ultimate pleasure, with not too much and not too little salty, sweet, and fatty flavors. These combinations are particularly hard to resist, and your brain reacts in a similar way as with cocaine and other drug addictions.

While succumbing to cravings may seem inevitable in the moment, there are a few simple things you can do to control them. Here are 10 ideas to get you started.

1 Drink Water

Drinking water before meals may reduce cravings and appetite, as well as help with weight loss.

 2 Eat More Protein

Increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50%.

3 Plan Your Meals

Planning your meals for the day or upcoming week eliminates spontaneity and uncertainty, both of which can cause cravings.

 4 Extremely Hungry

Hunger is a big reason for cravings. Avoid extreme hunger by always having a healthy snack ready.

5 Get Enough Sleep

Sleep deprivation may disrupt normal fluctuations in appetite hormones, leading to cravings and poor appetite control.

 6 Eat Proper Meals

Eating proper meals helps prevent hunger and cravings, while also ensuring that your body gets the nutrients it needs.

 7 Eat a fruit.

Having a piece of fruit may help satisfy sugar cravings for some people. Bananas, apples, oranges work great.

 8 Get up and go.

When a sugar craving hits, walk away. "Take a walk around the block  to take your mind off the food you’re craving.

 9 DO A LIGHT WORKOUT

think about this: an intense workout might make you feel even hungrier, but a low intensity activity, such as a brisk walk or short body weight home workout can have the opposite effect.

 10 Eat a healthy breakfast. 

For some people, cravings are part of a cycle of blood sugar highs and lows that can be kicked off almost the moment their feet hit the floor in the morning. A breakfast featuring fiber and protein is more likely to control this cycle. Consider a scrambled egg on whole-wheat bread or a turkey sandwich instead of sugary cereal.

Would You Like to Know Exactly What to Eat to Lose Fat and Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself?

If you're serious about achieving permanent fat loss and a complete health transformation while eating your favorite foods every meal…

I invite you to read this page

Best Ways to Reduce Hunger and Appetite

Science-Based Ways to Reduce Hunger and Appetite

Eat Enough Protein
Getting sufficient protein in your diet can help promote weight loss, partly by decreasing your appetite.

Opt for Fiber-Rich Foods

Eating a fiber-rich diet can decrease hunger and help you eat fewer calories. It can also promote long-term health.

Fill Up on Water

Drinking low-calorie liquids before a meal can help you eat fewer calories without leaving you hungry.

Drink Coffee

Drinking coffee, especially decaf, could help reduce hunger for up to three hours.

Indulge in Dark Chocolate

Eating or even just smelling dark chocolate may help diminish appetite and cravings for sweets.

Exercise

Both aerobic and resistance exercise can help increase fullness hormones and lead to reduced hunger and calorie intake.

Opt for Protein-Rich Snacks

Eating a protein-rich snack will likely decrease hunger and may prevent you from overeating at your next meal.

Feeling constantly hungry is a common issue that may have to do with your food choices. A good place to start is understanding how different foods impact your feelings of fullness.

The most important factor in creating filling meals and snacks is adding protein and fat sources. Protein is the most filling macronutrient. Research shows that adding protein sources to meals and snacks increases feelings of fullness, which keeps you feeling satisfied throughout the day. next page

keto cooking food list

keto cooking food list

One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To reach the state of ketosis — a metabolic state in which your body burns fat for energy instead of glucose — carbohydrate intake must be drastically reduced.

Whether you're a complete beginner or have been keto for years, this keto diet food list will make it easier for you.

1 Seafood

Stick to high-quality proteins such as wild or sustainably farmed seafood  seafood, including shrimp, sea scallops, barramundi, cod, and salmon—enough to last you for weeks.

2 Low-carb vegetables

Low-carb vegetables are high in fiber, vitamins, minerals, antioxidants

3 Low-sugar fruits

Add to your shoping  cart: Tomatoes, avocado, blackberries, raspberries, blueberries, strawberries, coconut, lemon, and limes

 4 Meat, poultry, and eggs.

Meat products make up a big part of the keto diet, but experts stress the importance of choosing quality. "Since the keto diet is based a lot on animal proteins, it's important to buy organic poultry

 5 Nuts and seeds.

Add to your shoping  cart: Macadamia nuts, flaxseed, Brazil nuts, chia seeds, walnuts, pecans, hemp seeds, hazelnuts, sesame seeds, pumpkin seeds, almonds

Nuts and seeds are your new keto diet they're packed with protein to keep you fuller for longer, in between meals, while also delivering a hit of healthy fats. 

6 Olives

Yes, they're technically a fruit, but we think olives deserve a shout-out all of their own, since they're also a great source of healthy fats.

7 Almonds and cheddar cheese.

8 Half an avocado stuffed with chicken salad.

9 Hard-boiled eggs.

10 Coconut chips.

11 Kale chips.

12 Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter and sesame oil.

13 Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms and peppers.

14 Fatty fish: Wild-caught salmon, herring and mackerel.

A healthy ketogenic diet should revolve around high-fat, low-carb food choices and restrict highly processed items and unhealthy fats. Keto-friendly beverage options must be sugar-free. Consider water, sparkling water or unsweetened green tea and coffee. learn more about keto diet