April 2018 - FITBODYUSA

You finally want to get rid of those nasty fat pads on your stomach?

Then let's get to work on the bacon - preferably with targeted exercises for the stomach!

We'll tell you how it works - and what else to look out for!

5 Effective Exercises for Abs


How does it finally work with a flat stomach?

If you want a flat stomach, you should eat healthier, exercise regularly (such as jogging, cycling or swimming) and do specific exercises for the stomach. Then the best conditions are created for the unloved fat pads to finally disappear!

What are great exercises for the stomach?

Here we have put together five effective and effective exercises for you:

1. Exercises for abs 1: for straight abdominal muscles

  • Lie on your back and lift both legs.
  • Now bend your knees at 90 degrees.
  • Now stretch out your arms to the back.
  • Exhale, raising your upper body.
  • Breathe in, lower your upper body again without placing it on the floor.
  • Repeat this exercise for a total of three sets of 15 repetitions, with a short break in between.

2. Exercises for abs 2: for oblique abdominal muscles

  • Raise your legs at right angles with your hands at the back of your head and your elbows out.
  • Exhale, moving your left knee and right elbow towards each other. The right leg is stretched out.
  • Breathe in, the upper body is lowered again without being placed on the floor.
  • Repeat this a total of ten times.
  • Then change sides.
  • A total of two sets of 10 repetitions.

3. Exercises for abs 3: for the transverse, deep abdominal muscles

  • Go to the quadruped stand.
  • Now move your shoulders towards the floor and away from your ears. The belly button is pulled inwards.
  • Exhale, raise your knees a little. The middle of the body should be tense.
  • Hold this position for a few breaths.
  • Then put off the knees and released the tension.
  • Repeat this a total of five times.

4. Exercises for abs 4: for the hip

  • Sit on the floor, hands should not be supported.
  • Now pull the belly button firmly inwards.
  • Now the left knee is pulled towards the upper body, the right leg is stretched out.
  • Then change sides.
  • Repeat this exercise ten times and then take a short break.
  • Then again two sets of 10 repetitions.
  • Beginners can also lean their upper body a little more back and/or support themselves with their forearms on the ground.

5. Exercises for abs 5: for the entire abdomen

  • Walk into the forearm support, place the toes so that the body forms a straight line parallel to the ground.
  • Now pull the shoulders from the ears to the ground, the belly button firmly inwards.
  • Now lift your left leg and hold it for three seconds.
  • Then lower again.
  • Change of ends.
  • Repeat this five times on each side.

Don't forget to breathe regularly! Because this is the only way to make the exercises for the stomach really effective...

5 Effective Exercises for Abs - You finally want to get rid of those nasty fat pads on your stomach?



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5 Effective Exercises for Abs

Yogurt with strawberries and sesame crunch (low carb)


Delicious low carb breakfast with strawberries and sunflower seeds. Good to prepare and in a glass with lid also good to take away to work.

Low Carb Desserts - Yogurt With Strawberries and Sunflower Seeds


Preparation:

1. Wash the strawberries, remove the green, cut them into small pieces and divide them into two glasses.
2. Mix yogurt with two tablespoons of xylitol and a pinch of vanilla and add to the strawberries.
3. Melt the coconut oil in a small pan, add 2 tablespoons of xylitol and sunflower seeds and fry over medium heat until the sesame is golden yellow.
4. Pour the toasted sunflower seeds over the yoghurt and enjoy.

Ingredients:

  • 180 g yoghurt (Greek)
  • 150 g strawberries
  • 4 tbsp xylitol (e.g. Xucker Premium)
  • 2 tbsp sunflower seeds
  • 1 tsp coconut oil (native)
  • 1 pinch vanilla (ground)

Nutritional Values:
  • Carbohydrates 5 g
  • Protein 4 g
  • Fat 9 g

Low Carb Desserts - Yogurt With Strawberries and Sunflower Seeds (low carb)

According to this diet plan you can lose 10 pounds in 10 days:


At the same time you can see that this is not a strict dictation, you don't have to count calories either, but you should have your scale ready in the kitchen.

Successful Diet Plan - Lose 10 Pounds in 10 Days


Why don't you try and see if the buttermilk gets you? If not, it can easily be replaced by a bowl of low-fat curd cheese.

Please use lean meat only (little pork)

Bread - thin slices, preferably wholemeal bread, because it is more filling and has more fibre.

No burns on the vegetables! Do not use additional fat for cooking. During the whole 10 days you can drink a lot of coffee, tea or mineral water (sweetener without calories is allowed)

The suggestions for the individual days must absolutely be kept, because otherwise the balance between protein numbers and calories comes into slipping. It is essential to keep to the amount of protein, as it removes the growling of the stomach at noon and in the evening you can replace it if you are not working.

In 10 days, if you are overweight, your weight must have decreased by 10 pounds! The treatment can be repeated as often as required until the desired weight is reached.
All this can be eaten -- but it doesn't have to be eaten -- because less is more here too:

Monday - Day 1

Early:
1 - 2 cups of tea or coffee (sweetener no milk)
1 slice of bread, thinly buttered
1 boiled egg
1 apple

Noon:
2 slices of bread
100 g cooked ham (without fat rim)
1 gherkin and 1 jar of juice

In the evening:
1 Orange
1 slice of meat (100 - 200 g)
2 soup ladle vegetables
2 small potatoes
1 glass buttermilk

Tuesday - 2nd day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
1 tbsp. jam

Noon:
1 banana
2 slices of bread
250 g low-fat curd cheese
1 glass of juice

In the evening:
1 apple
1 lean cutlet or 2 small slices of liver (in grill pan or foil)
2 tbsp. potato salad
1 portion of green salad
1 glass of juice

Wednesday - Day 3

Early:
1 - 2 cups of coffee or tea
1 slice of thinly buttered bread
1 corner cheese (lean)
1 boiled egg

Noon:
2 slices of bread
100 g poultry sausage
1 cup of tea or coffee
1 croissant

In the evening:
1 Orange
100 g meat
1 rice soup ladle
1 large portion of salad
1 - 2 cups of tea

Thursday - 4th day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
50 g lean sausage
1 Orange

Noon:
2 slices of bread
1 rib (100 g without fat rim)
1 cucumber or 2 tomatoes
1 glass of juice

In the evening:
2 soup ladles Pichelsteiner pot (possibly from a tin)
1 glass buttermilk
2 slices crispbread

Friday - Day 5

Early:
1 - 2 cups of coffee or tea
2 rolls
100 g lean cheese

Noon:
1 banana
2 cups of coffee or tea
1 small piece of apple cake
1 small piece of yeast plait

In the evening:
1 slice lean fish (100 g)
2 tbsp. potato salad
1 large portion of salad
1 small glass of beer or Coke

Saturday - 6th day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
2 boiled eggs

Noon:
1 soup ladle lean beef goulash
2 small potato dumplings
1 portion of salad
1 glass of juice

In the evening:
2 rolls
100 g sausage (hot or salad)
1 Orange
1 - 2 cups of tea

Sunday - 7th day

Early:
1 - 2 cups of tea or coffee
2 slices of bread, thinly buttered
1 tbsp. jam

Noon:
½ Chicken
2 tbsp. potato salad
3 half canned peaches without juice
1 glass of juice
2 cups of coffee
1 small piece of apple pie or cheesecake

In the evening:
2 slices of bread
50 g lean cheese
20 g butter

RELATED: Keto for Beginners - An Introduction to Ketogenic Nutrition

Monday - Day 8

Early:
1 - 2 cups of coffee or tea
2 rolls
20 g butter
1 tbs of honey

Noon:
1 Orange
2 slices of bread
250 g low-fat curd cheese
1 cup of tea or coffee

In the evening:
1 slice of meatloaf (100 g)
2 soup ladle vegetables
2 small potatoes
1 glass of juice

Tuesday - 9th day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
50 g lean sausage
1 boiled egg

Noon:
2 slices of bread
100 g cooked ham without fat rim
1 glass of juice
1 cucumber

In the evening:
1 pair of Wiener sausages or 100 g boiled ham or 1 small liver or blood sausage
Lots of sauerkraut
2 small potatoes
1 orange or 1 apple

Wednesday - last day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
50 g Emmentaler
1 apple

Noon:
2 slices of bread
100 g lean sausage
1 egg

In the evening:
1 slice of meat (100 g)
1 soup ladle noodles
1 large portion of salad
1 glass of buttermilk or juice

You can start all over again next Monday.

Your wish determines your success. As with other diet programs this requires that you make some changes in your lifestyle to see the desired results. But unlike other diet programs, there is no long-term commitment. 10 days... that's all you need to be successful and you'll get the results you want. 


Successful Diet Plan - Lose 10 Pounds in 10 Days - According to this diet plan you can lose 10 pounds in 10 days:


RELATED: 10 Daily Habits That Helps You Lose Weight Easily and Keep it Off

Successful Diet Plan - Lose 10 Pounds in 10 Days!

No-Carb is the new low-carb! Everyone is talking about ketogenic nutrition. Celebrities such as Adriana Lima, Tim Ferriss and Lebron James are fans of this high-fat diet.

Keto for Beginners - An Introduction to Ketogenic Nutrition


"Lebron James makes keto too? Then there must be something to it!" When I heard about my former fellow player and NBA scout for the Philadelphia 76ers Danny, the world's best basketball player and star athlete, I was ready for a new experiment. When I first tried to live ketogenic, I didn't really know how Keto works. I lost too much weight and felt suboptimal. In the meantime I have intensively studied this high-fat diet, conducted further experiments with continuous blood measurements and interviewed top-class keto experts such as Dave Asprey, Ben Greenfield, Marina Lommel and Todd White in the podcast. Keto has become a real trend not only among professional athletes, actors and other artists. There is also activity in our community.

Why Keto? 428 answers from our readers.


A few days ago I sent our readers an email with the following two questions:

  • What is your primary goal with the ketogenic diet?
  • Which one question about the ketogenic diet do you really want answered?

The interim result (answers are still coming in) shows a clear interest in the subject of ketogenic diets. We have received 428 valuable answers so far. On the survey have clicked more than 700 people. Accordingly, our readers primarily want to achieve three different goals with Keto: Burn fat, have more energy and generally be healthier. The great thing is, Keto is very promising in all three areas! But first, let's look at the basics.

What is the condition of ketosis?


Ketosis is a metabolic condition that leads to an increased conversion of fatty acids into so-called ketone bodies in the liver. Ketone bodies are molecules formed in the liver from fatty acids. They are a transportable form of acetyl coenzyme A (acetyl-CoA for short), an acetic acid residue that mitochondria can use to produce energy. Ketone bodies thus serve the body as an alternative source of energy to glucose, which is obtained from the digestion of carbohydrates.

Carbohydrates or simplified sugar (glucose) are the main source of energy for our body. The body's energy supply is essentially ensured by the glucose dissolved in the blood and each body cell can process glucose directly. If we stop supplying carbohydrates, the glucose stores are used up after 24 to 72 hours, depending on the person. Wait, that's pretty short! If our brain were really only running on carbohydrates, would we starve to death after three days at the latest? This would have been fatal for our ancestors in many cases. So from an evolutionary perspective alone, our body must have thought of something else.

In the absence of glucose, our body has learned a cool trick during evolution. If the body stops receiving sugar for several hours, the blood sugar level drops and the pancreas secretes a hormone called glucagon, which in turn causes fatty acids to be converted into transportable ketone bodies. The cells can then generate energy from these ketone bodies, just like from glucose. The reason why a person can survive 50 to 60 days without food is therefore belly bacon. Unbridled feasting actually makes sense from an evolutionary point of view!

What are the scientifically proven advantages of Keto?


Summarized again: The state of ketosis is achieved when the body switches from sugar to fat as the primary source of energy due to a significantly reduced carbohydrate intake (less than 50 grams per day). This condition usually brings with it a whole series of changes.

Weight loss: The ketogenic diet is very good for getting rid of überschüssige pounds. The many fats saturate and unused ketone bodies can easily be poured out again without setting.

Sleep and energy: Ketone bodies offer your Körper an ideal source of energy, which balances the blood sugar level stable hält and various hormones. This will make you sleep better and make you feel rested and fit every morning.

Concentration and mental performance: Some well-known followers of the ketogenic diet, such as Peter Attia, Dave Asprey and Lyle McDonald swear by the mental performance leaps that come with ketosis. I also feel a strongly increased ability to concentrate in the morning. However, I have not yet been able to identify a scientific basis for this and there are critical voices every now and then. The reduced carbohydrates stabilize the blood sugar and the feeling of hunger normalizes. In addition, ketones have an anti-inflammatory effect, giving the body more energy für mental challenges to Verfügung Goodbye Brainfog!

Disease prevention: Ketone bodies protect our body from oxidative stress and are already used in various therapy cycles and for prevention. Positive effects of keto are associated with Alzheimer's, Parkinson's, some cancers, hypertension and Hashimoto's, among others. Only recently, the promising effect of keto on migraine was again highlighted.

Sports: Although many athletes fear the initial drop in performance with fewer carbohydrates, Keto is also promising in competitive sports in the long term. After fat adaptation of the body, many athletes, including basketball player Lebron James and tennis player Novak Djokovic, report longer periods of concentration and faster recovery.

Slowing down the aging process: In the coming years, the use of ketosis and ketone bodies in therapy cycles could revolutionize the treatment of some serious neurological diseases. Ketone bodies protect our body from oxidative stress and are very likely to prevent diseases such as Alzheimer's, multiple sclerosis or Parkinson's disease. To do this, they slow down the natural aging process of the body. If you want to understand the advantages of ketosis more precisely, I can only recommend Peter Attia's really interesting lecture.

Are there any risks with Keto?


Risk of ketoacidosis with insulin deficiency: Ketoacidosis describes an excessive concentration of ketone bodies in the blood. In contrast to ketosis, in ketoacidosis blood gases, blood salts and hormones are life-threatening and must be treated. Since this condition is mainly caused by an acute insulin deficiency, diabetics in particular must be very careful. However, a correctly applied ketogenic diet has enormous potential, especially for diabetics. However, this should be well informed and started in company of a nutritionist or doctor.

Nutrient deficiency: People on a ketogenic diet often do not get enough of some essential minerals and nutrients, including magnesium, potassium, sodium and vitamin D (as fat-soluble), which contribute to a quick recovery of the body after high exertion. Especially people who are dependent on many different nutrients, such as pregnant women and competitive athletes, should be careful and definitely consult an expert if they want to eat a ketogenic diet. Especially in ketosis you should try to keep your electrolyte balance stable. My tip: Add one more spoonful of Himalayan salt to your food or a glass of water in the morning.

Dry eyes: Many people who start ketosis report dry eyes after a few days. This is probably due to the strong dewatering, which goes hand in hand with the strong reduction of carbohydrates. Eye drops from the pharmacy help here.

Conclusion: After a first experiment I was not yet convinced of no carbohydrates on my plate. However, a new experiment with much more background knowledge has so far been very promising. I don't want to miss the long ability to concentrate after my favourite coffee in the morning! I also upgraded this recipe and developed a real Biohacker Coffee to bring you even more flow into your life.

Get started with the 5-step protocol for fast keto entry


For everyone who wants to start with the ketogenic diet right now, we have our 5-step protocol. With it you can easily and quickly achieve your first successes with Keto. However, if you are already advanced and want to delve further into the ketogenic diet, then we have an offer for you below.

1. Reduce the sugar to under 50 grams per day!

The body prefers glucose to ketones and runs on sugar as long as you leave it. Therefore reduce the sugar content in your diet to a minimum (maximum 50 grams per day). This is indeed enormously little and corresponds to just two apples or a cereal bar.

2. Drastically increase the fat content!

Without sugar, you need energy from other sources. That's why you need good quality fatty foods like meat from pasture, fresh fish, regional vegetables, willow butter, olive and coconut oil, avocados and nuts (no peanuts, they're not really nuts either). Many keto beginners do not know what to eat. For this we have created an ingenious Keto-Recipes Ebook, which you can download for free.

3. Start the day perfectly with the Biohacker Coffee!

In order to get over the first withdrawal symptoms with the omission of the usual carbohydrates better, a fat-containing drink is suitable in the morning. The Biohacker Coffee is the most effective and fastest way to recharge your batteries and boost your fat metabolism. The blend of high-quality coffee, willow butter and C8 oil provides energy, sharpens the mental focus and keeps you full for a long time. Products to support a ketogenic diet can be found in our Flowgrade Shop.

4. Accelerate the process with intermittent fasting!

For quick initial success, include two intermittent fasting days, for example Tuesdays and Thursdays, in your diet plan. This gives your body enough time to renew cells and get into ketosis faster. An example keto day with intermittent fasting can be found here! In our recipe book you will find tasty ideas for the post-fasting meal.

5. Stay disciplined until the fat adaptation!

At the beginning of a change to a ketogenic diet, many people feel weak and tired. This is also called "keto flu" or "keto fever" and describes the phase in which enzymes are formed and the body learns to use ketone bodies effectively as an energy source. Once the body has learned to run on fat, it is keto or fat-adapted. This usually takes between 1 and 3 months. Therefore stay disciplined for at least 4 weeks and keep your carbohydrate consumption as low as possible. It will pay off! After the adaptation you can jump back and forth quite simply and also insert an exception day or "Cheat Day".

My 4-week Keto self-experiment


In my sporting past I had little success with Low Carb. I lost weight, but muscle strength and my hormone levels were also totally mixed up. I blamed it on low glycogen stores in the muscles that did not replenish quickly enough after exercise without carbohydrates. Meanwhile I am aware that I simply didn't know my way around enough at that time. I set up a new experiment, got a blood ketone meter (I use the Glucomen LX Plus with these test strips, which you have to buy separately). Even though I've been in good shape all my life due to the many sports, I've always had a hard time getting a six-pack and, above all, keeping it. After my four-week Keto experiment I was very satisfied with the results.

What have I done?

Over 4 weeks I have reduced my carbohydrate intake (with a few exceptions) to below 50 grams of carbohydrates per day. I fasted several times a week (usually 3 to 4 times) for about 16 hours at a time. This method is called intermittent fasting, in which nothing is eaten for a period of 14 to 18 hours. So I didn't eat from 10 pm to about 2 pm, usually even longer. In the morning I had a biohacker coffee. Strictly speaking, coffee interrupts the fasting period. Since I drink the coffee with butter and C8 oil, it even helps to reach the state of ketosis. I measured the ketotic state using my blood ketone levels.

What were my results?

After about 4 days I was in ketosis for the first time with a blood value of 1.8 mmol per liter. I measured beta-ketone or beta-hydroxybutyrate, the most prominent ketone body.

Besides an increased energy level, a more balanced mood and less need for sleep, I made the following observations:

  • From 20.4% to 16.8% body fat (via my Withings Body Fat Monitor)
  • decreased from 105,4 to 99,8 kilos (even if that wasn't my goal)
  • A significantly better HDL / LDL ratio
  • magnesium deficiency (washed out of the body with less carbohydrate intake)
  • About 5 % loss of strength

My body also lost quite a lot of water, as can be seen from the concise veins on my right arm.

My conclusion: Keto is heavy and brings enormous advantages

It was quite difficult for me to stick to the rigorous, low-sugar diet plan. But once I was in ketosis, the announced changes were quickly noticeable. I felt more energetic, needed less sleep and burned noticeably more fat. I also lost water (which accounts for a considerable part of the weight loss) and minerals were probably washed out with it.

Keto for Beginners - An Introduction to Ketogenic Nutrition - No-Carb is the new low-carb! Everyone is talking about ketogenic nutrition



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RELATED: Does Breaking the Diet Help You Lose Weight?

Keto for Beginners - An Introduction to Ketogenic Nutrition

Unbelievable but true, breaking your diet can help you lose that undesirable overweight. Not only does it help you lose net weight, it also produces fat loss, starting with the fat in the abdomen, which is one of the main places where fat is stored. In addition, abdominal fat is one of the most harmful to health as it interferes with the metabolism of sugars and fats in the blood (lipids).

Does breaking the diet help you lose weight?


A group of scientists in Australia showed that intermittent energy restriction (diet) improved weight loss efficiency in overweight people. In fact, people who followed the intermittent diet had a greater loss of weight and body fat than people who followed the assigned diet for 30 weeks at a time.

How can this be possible?

To understand this, we must know that when we start a diet, the body undergoes a series of compensatory changes since the hormonal centers located in the brain and in the fatty tissues "interpret" the diet as a state of imbalance that must be corrected. One of these changes is the decrease in basal energy expenditure, which determines how many calories we burn at basal stage per day.

Intermittently dieting prevents the body from slowing down basal energy expenditure, which occurs about two weeks after starting the diet. The free period (when the diet breaks down) prevents this adaptation of the body that slows down the metabolism and allows the basal energy expenditure to increase again to its normal values.

In other words, when dieting intermittently, the body does not "get used to" the low calorie state of being adapted to the lower calorie intake produced by the diet.

These researchers followed a group of patients for 30 weeks, some on a continuous diet and others on a 15-day diet alternating with 15 days of free intake, and found that the group that followed the diet intermittently lost an average of 8.1 kilograms more than the group that followed the diet without interruption during the same time.

This successful intermittent diet approach is currently recommended by major health organizations around the world such as the National Council for Health and Research in Australia.

In conclusion, to lose weight efficiently, periods of caloric restriction or diet should be alternated with periods of rest from the diet. Ideally, this method should be performed under the supervision of a nutritionist.

Does breaking the diet help you lose weight? - This successful intermittent diet approach is currently recommended by major health organizations around the world such as the National Council for Health and Research in Australia.


RELATED: 10 Daily Habits That Helps You Lose Weight Easily and Keep it Off

Does Breaking the Diet Help You Lose Weight?

Lemon is a widely used food in weight loss diets, as its properties help the body to regulate metabolism, eliminate toxins and start the process of burning body fat (weight loss process).

Ginger, Cucumber and Lemon Water to Lose 9 Pounds in One Week


On the other hand, cucumber is also widely used for slimming diets, its high water content is very beneficial and promotes intestinal and skin health.

Ginger, on the other hand, is a food that needs no introduction, and there are so many benefits that we could make an immense list of them. But highlighting its slimming benefits we can name its power to help regulate digestive processes.

GINGER, CUCUMBER AND LEMON WATER TO LOSE 9 POUNDS IN ONE WEEK


This water is very powerful, its properties promote the burning of accumulated fat, starting the slimming process from the first day.


Ingredients

Ginger, Cucumber and Lemon Water


  • 2 liters water
  • 1 cucumber
  • 1 lemon, sliced
  • 2 inch piece fresh ginger, sliced
Preparation

Add the water in a bowl and then proceed to add the remaining ingredients. Prepare this drink at night and let it stand, then consume it in several doses the next day.

In order to obtain the desired results, you should drink 8 glasses of this water a day. The first glass should be consumed immediately upon awakening (fasting).

Consume this water for a week, always preparing it the night before the day you are going to drink it. In 7 days you will see the fabulous results.

Ginger, Cucumber and Lemon Water to Lose 9 Pounds in One Week - This water is very powerful, its properties promote the burning of accumulated fat, starting the slimming process from the first day



RELATED: 7 Homemade Detox Drinks for Weight Loss

Ginger, Cucumber and Lemon Water to Lose 9 Pounds in One Week