Sunday, May 13, 2018



A workout that gives you the benefits of a one-hour run in just four minutes? Bring it on! 

When something sounds too good to be true, it usually is. But I may have found an exception: a simple workout that gives you the same fitness benefits as a one-hour run, in four minutes. And no, this isn't a dodgy late-night infomercial. It's called Tabata protocol and it's a type of high-intensity interval training, named after Dr Izumi Tabata, who developed it in 1996.

The workout

Tabata intervals involve high-intensity bursts of exercises for 20 seconds, followed by 10 seconds of rest. Continue these consecutively for four to 10 minutes.
Challenge One
Choose one of the exercises pictured and perform as many reps of it as you can in 20 seconds. The higher your intensity, the better your results will be. Rest for 10 seconds before going again. Perform eight rounds in total (four minutes). Try to keep your reps consistent each time. Perform a five-minute warm-up before this workout and a short cool-down to finish off.
Challenge two
This form of Tabata training uses more than one exercise. Perform as many reps as you can of one exercise for 20 seconds, rest for 10 seconds and then move on to the next exercise for 20 seconds. Keep going in this manner through four exercises. Try a total of five rounds of 10-minute circuits.

1. Rowing

Most rowing machines will allow you to enter intervals into the computer, so it can do all the timekeeping for you. To start, slide the seat most of the way in, lean forward slightly with your torso and reach forward fully with your arms. Drive back powerfully with your legs, before drawing back with your torso and then finally pull with your arms. Keep your stroke long and smooth.
1. Rowing

2. Sit-ups

Lie on your back with your knees bent to 90 degrees and your feet flat on the floor. Place your fingers at the sides of your temples, contract your abs and sit up with control as you exhale. Stop just short of upright and then lower. Don't rest on the ground between reps. Your lower back should touch down lightly before you commence your next up phase.
2. Sit-ups

3. Burpees

Squat down on the floor and place your hands flat on the ground just in front of your toes. Leaning on your hands, jump your feet far enough behind you so that as they land, your body is in a perfectly straight push-up-type position. Don't allow your hips to sag to the ground as you land. To finish, jump your legs back in towards your hands and stand up.
3. Burpees

4. Squats

Stand in front of a chair or bench, feet shoulder-width apart. Bend your knees and lightly touch your backside to the chair, keeping a steady rhythm, with no pause on the up or down phase. Focus your weight through your heels and keep your gaze fixed on a point directly in front of you.
4. Squats

5. Skipping

As you skip, land lightly on your feet and keep your arm movements to a minimum. You can use any skipping technique you want, as long as you can skip fast and get through as many reps as you can in each interval. About 50 reps is a good total.
5. Skipping
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11 Quick Weight-Loss Tips


It is possible to lose weight quickly and safely—take it from the experts.

The key to lasting weight loss?

Losing the weight quickly. Here's why: It may give you a psychological boost that helps you stick to your new habits; in studies, fast weight loss led to more pounds off overall plus longer-term success in keeping it off.

However, “anyone can do a cleanse or an extreme plan,” says Lisa Lillien, founder of and author of the new book The Hungry Girl Diet.

“But the minute you stop, you gain the weight back and haven’t learned anything.” We interviewed top nutrition and fitness experts to get their best advice for quick and safe weight loss.

Close your kitchen for 12 hours.

Close your kitchen for 12 hours.That should be the time between your last bite at night and first in the morning, says Lauren Slayton, RD, author of The Little Book of Thin. If you finish dinner at 7:30, that means no eating until 7:30 the next morning. Need motivation? “Tell yourself, ‘Go to sleep now, wake up wow,’” says Slayton.

Any time you reach for something to eat, ask these two questions:

Any time you reach for something to eat, ask these two questions:“One, am I hungry? And two, what am I hungry for?" says Jennipher Walters, a certified personal trainer, co-founder of Fit Bottomed Girls LLC, and author of The Fit Bottomed Girls Anti-Diet. "You could be procrastinating, or bored, or stressed.

Or maybe you just really need a hug. Distract yourself for five to 10 minutes, a buffer time to decide if you’re really hungry.” That can have a big impact on quick weight loss.

Eat an appetizer

woman and daughter eatingChoose wisely:
Walters recommends beginning dinner with a broth-based soup or a salad. “It fills you up and elongates the meal, which prevents you from scarfing down your food,” she says. To avoid eating too quickly, keep your entrĂ©e and sides off the table until you're done.

Shrink your portions, except

Supersize your veggies, pleads Tosca Reno, author of The Eat-Clean Diet series. “Two sprigs of asparagus is not enough,” she says. One of the biggest mistakes Reno sees clients make is eating too much of everything else.

If you eat proper portions of just two food groups—carbs and meat—you will accelerate weight loss and improve your health. Tip: Pasta should be the size of your fist; meat should be about 3 ounces, about the size of a deck of cards or bar of soap.
flavored seltzer

Find new favorites.

Don't deprive yourself; deprivation is not a great place to start, says Walters. “If you want to stop drinking soda, don’t just cut it out—find something else with bubbliness, like seltzer or flavored water, to replace it.”

Set a time for treats.

chocolate box
If you know you have something indulgent to look forward to—a piece of high-quality dark chocolate, say, after dinner—it may be easier to turn down other temptations, such as office birthday cake, says Walters.
Tack your food.

woman eating saladOften after working out, notes Lillien, people tend to overcompensate (“I just did Spinning, I can order the French toast at brunch!”) and eat more calories than they burn.

That's less likely to happen if you write down what you eat. "It’s just about being more aware so you make better food choices,” she says.

Balance your breakfast.

fruit and nut oatmeal“A lot of people think that a low-fat yogurt and fruit is a healthy breakfast, but it’s not that satiating, so you will be hungry again soon,” says Walters.

She recommends a morning meal that includes a balance of protein, fat, fiber, and veggies, such as a veggie egg scramble with avocado or cheese, or oatmeal with fruit and nuts.

Toss your trigger foods.

healthy groceries“Everyone has foods that make them want to keep eating more,” says Lillien. When craving starchy picks like chips and pasta, she continues, “instead, I use tofu shirataki noodles made from tofu and yam flour—the whole bag has 40 calories.

 Reno advises clients to get “hidden foods” out of the house so you don't have that crutch when you feel a need to binge. “Chances are you’re eating too much of them,” she says.

Watch for added sugars.

apples“Sugar is an addictive ingredient,” says Reno. “The more you eat it, the more you want. When you decrease your intake, your body will keep asking for it,

but after two or three days, you’ll be amazed by how your body responds.” If you don’t feel like reading food labels, just try switching from processed choices (say, an energy bar) to whole ones (like an apple).

Switch up your exercise.

Switch up your exercise.If you’re stuck in an elliptical rut, ditch the low-key cardio for some circuit training or interval training, says Walters. “In circuit training, you’re doing strength training and cardio at the same time.

which gets your metabolism up and burns fat,” she says. A good interval workout—where you alternate short bursts of all-out effort with less-strenuous recovery zones—“is super effective and challenging—it will shake you and your body out of your comfort zone,” says Walters.
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Saturday, May 12, 2018

Do you want to loss weight now?


Do you want to loss weight now? There are many people that are overweight and most all of them want to lose the weight but nearly half of them do nothing about it. What they don't realize is that they really should lose weight now before it is too late.

The older we get the harder it is to lose weight as our metabolism slows down. The pounds tend to pack on quite easily but the tables are turned when you try to take them off. There are many reasons why you should lose the excess weight you are holding now.

Loss weight now, the first and probably most important reason would be for health issues. Carrying around excess weight, can be very hard on one's body.

It takes a lot for your body to function with the extra weight on it. This can put a strain on your heart, your lungs as well as your other organs. The extra weight can age you more quickly as well.

Loss weight now, some people find it hard to stay motivated and to keep with the diet or weight loss program. You will also see that some people will do it for their children. They have little ones that they want to be able to play with and run with them, doing things with them, and this is there inspiration for them to become a better person.

No matter what brings you to the point of you wanting to lose weight, you need to keep in mind that the main reason should be, you're doing it for yourself. Having your kids be your inspiration is a great way to stay motivated.

You will also see other people keep putting their weight-loss efforts off day after day, after day. They keep thinking "I will start the diet tomorrow," but lose weight now is not that.

Then when tomorrow comes they put it off another day, and before they know it they have tacked on another 10 pounds by the end of the year.

They are only making their life harder and their body more miserable. By losing the excess weight you have, you will find that your overall health will improve as well as your energy level and you can add years onto your life.

If you feel you are overweight, then you should check with your regular doctor. He or she can sit down with you and go over your medical history as well as any current conditions that you might have. They can help you set up the perfect weight loss plan that is right for you and your weight-loss goals.

You want to stay away from the crash diets or fad diets as they are only a temporary solution. If you are going to lose the weight now, make a permanent weight loss. This is crucial if you want to lose weight now

It is very important to lose weight now before it is too late. You do not want to find yourself in a position that you can not fix such as ending up in the hospital with a stroke or some other type of medical condition that is not reversible. So, loss weight now before it is to late.

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Weight loss by Water info


Water: Weight Loss By Drinking Water

It's calorie-free, inexpensive and easily obtained. Most people drink when they are thirsty, but usually not enough and certainly not when trying to lose weight.

Drinking fluids, particularly, water, during exercise reduces cardiovascular stress and improves performance. After a strenuous workout, you have to replace the fluids you have lost. Otherwise, you will suffer chronic dehydration.

Drink water before, during and after exercising, and remember that water reduces body temperature thus making the whole exercise process safer. It can help you exercise longer and more efficiently and this alone would be enough to help you lose weight but water does more – much more.

The Liver

The function of your kidneys is to filter your blood (which is mostly water). And one of the functions of your liver is to metabolize fat. If you don't consume enough water, your kidneys can't function properly, so your liver starts to help perform kidney functions.

So, if your liver is busy helping your ailing kidneys, you can't burn as much fat. Let me repeat that: No matter how much you exercise, if you don't drink enough water, your liver will not metabolize fat for you, because it is trying to help your kidneys.

Too Much Water?

Being hyper-hydrated (consuming too much water) is not in any way harmful , and actually helps your body metabolize fat. The greatest ill effect of excess water consumption is that you will visit the washroom more often.

Consider it a chance to fit in a little more exercise into your daily routine.
There have been a few cases of long distance runners who have died from drinking water to toxic levels, but this is extremely rare, and their situation is very unique, so it is nothing for a normal person to worry about.

Retaining Water

You may have a medical condition that causes you to retain water, probably because of excess salt (sodium) in your system. The solution is simple: drink more water. Your body retains water for the same reason it retains fat: your body thinks that it's hard to come by.

If you teach your body that food is abundant, it will stop storing it. If you teach your body that water is abundant by drinking more of it, your body will stop storing it.

Other Benefits

The more water you drink the healthier your skin becomes, because it has to be moisturized from the inside and out It also contributes to joint lubrication, reducing the risk of injury in any activity Water is the best cure for constipation, and should be your first choice, even before increasing fiber or taking laxatives.

When you are active, you should drink even more water, especially on hot days, to replace what you lose in sweat. Do not wait until you're thirsty, because that is your body telling you that it is already under-hydrated. Try to keep yourself over-hydrated for best health.

Do Water Alternatives Work?

Juice will fill you up, and contains sugar which you should try to minimize in your diet. So, it's really not a substitute for simple, clear water. And even though coffee is made with mostly water, it does not count since it is a diuretic and actually strips water from your system.

Colas are also full of that diuretic caffeine, besides their ultra-high sugar content, so soft drinks should be the first item to stop consuming if you're trying to lose weight. Replace those "alternatives" with a glass of water, and you'll feel better and start losing pounds and inches. more information..... &

Who should drink water?

All of us of course, but pregnant women, nursing mothers, people wanting to lose weight and athletes should be especially careful to drink a sufficient amount. When it is hot or humid, upping water intake is also wise.

Water can be especially helpful for people with a history of kidney stones because it dissolves calcium in the urine, reducing the risk of stone formation. Among physicians, urologists are probably most likely to extol the virtues of water.

And it has been documented that drinking water mostly before 6 P.M. can reduce the likelihood of nocturnal bathroom visits.

It is interesting to note also that water helps prevent urinary tract infections, both for men and for women. Dark-coloured urine often suggests you are not drinking enough water.

Here’s how to start drinking more water every day. Get into the habit by starting with a glass of water with every meal, preferably with a glass during your meal and then add a glass between meals.

Drinking fluids, particularly, water, during exercise reduces cardiovascular stress and improves performance. After a strenuous workout, you have to replace the fluids you have lost. Otherwise, you will suffer chronic dehydration.

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Saturday, March 24, 2018

Eat Great, Lose Weight — No Gym Required!


If you are anything like millions of other men and women, you are always looking for a reason to postpone or outright avoid starting a weight loss program. Perhaps you do not want to pay the gym membership fees until the New Year, or maybe you just cannot stomach the thought of donning grubby workout gear in view of others.

Fortunately, there are many things you can do to kick-start your weight loss efforts — none of which require even a single visit to the gym.

First and foremost, consuming water is the easiest and cheapest way to get on the right track. Think of all the money you’ll save by ditching sodas and canned drinks from the vending machines at work and school, not to mention the cash you’ll hang onto by avoiding your local coffee bar.

If you find the taste of tap water more repulsive than the idea of being fat, invest a few dollars in a filter. You can purchase one that fits onto your kitchen sink, or you might opt for a water pitcher with a built-in filter.

Another option is to buy a water bottle with a filter. Altogether, most of these alternatives will set you back less than $50.

Who can resist the temptation of Taco Bell and other greasy fast food denizens of the night? Simple: healthy people. It’s not just the usual suspects, either; any food, if eaten late in the evening or at night, has the potential to cause you to pack on the pounds and experience setbacks in your pursuit of a healthier lifestyle.

If you are experiencing uncontrollable hunger so late in the day, it is time to reassess your eating habits in the morning, afternoon and early evening. Does your diet include enough fiber? (Fiber helps you to feel fuller throughout the day).

 Are you loading up on empty calories and sugary snacks that lack any nutritional value whatsoever? Once you identify potentially problematic eating habits, you can address these unwarranted feelings of extreme hunger. In doing so, you are promoting healthier behaviors and will find it easier to drop those last few pounds.

If you regularly dine out in restaurants or visit the drive-thru at your local fast food joint, you are doing your body and your wallet serious injustice! Not only are these meals expensive (especially over the course of a few months), but they are often served with blatant disregard for the recommended portion size.

 It is estimated that the average sit-down restaurant serves two to three times the appropriate amount of food; the exception, of course, is when steamed or similarly prepared vegetable sides are concerned, in which case portions tend to be undersized. Go figure!

If you think these guidelines seem overly simplistic, you are probably right. The truth is, however, that the simplest and most obvious solutions are often the most effective and sustainable options. Adopting healthier eating habits is certainly no exception.

So before you invest in so-called “miracle” supplements and fitness equipment, why not first consider what has been proven to work time and time again? Use the recommendations from this article and save your money (and your sanity) as you shed excess weight and burn through those calories.

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A Helpful Guide To Seven Weight Loss Strategies


It can be difficult settling on the right process in order to lose weight effectively. Many times it may feel like you’re gaining ground, and then all the sudden you’re gaining weight. While it may be hard to discern and understand, there is a certain way you should approach everything. Continue reading to find out more about a helpful guide to seven weight loss strategies.
You need to know where you’re headed before you ever start out losing weight. This might take some serious assessing. What is your goal weight? Whatever it is, determine that, and also start selecting your other goals as well. This will help you get organized and settled on a plan. You need to have smaller goals that lead up to your bigger goals.
Next, it’s time to have a dumpster day and throw away all the food and beverages that you don’t need to be eating. Or, you can decide to give them away to other people. You don’t want to waste the food. You can give it to a shelter or another place that would need it. However, it’s time to get it out of your house because you’re going to be eating much differently.
Next, you must start a fitness plan that will be tailored to your goals. You need to make sure that you do all you can to get everything planned out. Decide when you’re going to do your cardiovascular exercise, and make sure you plan out your strength conditioning as well. You want to select exercises that you want to do and not ones that you’re dreading. In other words, select exercises that you enjoy possibly like a sport that you like or something.

You must be sure that you stick to your plan or you will not find the success that you’re looking for. Focus on your goals, and think about what you need to do in order to be successful. Don’t be so hard on yourself to where you stress out and give in to temptation. This will put you under. Instead, allow yourself to let up and relax every so often, although healthily, and you will stick with your lifestyle change.

Weigh once a week, and hold yourself accountable to lose the weight. In addition, find support from your family friends and maybe a support group, too. This will help you and encourage you, and they can also help you be more accountable. You also need a good solid idea of how you’re going to keep those pounds off of you. This means that you need to plan this ahead of time. You can’t just expect you’re going to keep them off. You have to implement a lifestyle change that continues to keep them off.

Losing weight and keeping it off is a monumental task, and there are certain things you can do when designing your weight loss plan to make it more effective. Think about the advice you’ve read in this article, and devise a plan that will see your success.

martha Wilson
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Exercise Ideas to Help You Lose Weight

The simple truth is that we will never truly embrace doing things that we do not enjoy, including exercise. Regardless of how good it is for you, if you hate doing it, you will never really make it a part of your daily life.

Therefore, it is very important to change the way you perceive physical exercise and how you incorporate it into your life. Read some ideas here on how to make that change and start losing weight with a more active existence.
Rather than just hold on to a vague idea that you would like to exercise more, resolve that you will include it in some form into every single day that you live. This does not mean that it must be something major, but it does mean that it has to be consistent.

Even if you simply do some stretching exercises and a few dance steps in front of the television, the point is that you need to be moving. Ideally, you will choose a particular form of physical activity that you love to do, and schedule it into your routine.

It can be a quick thing on your lunch break or something at the end of your day before you relax for the evening. If you are an early bird, it would be a great way to jump-start your day.
When exercising, resolve that it is important and not to be interrupted. Treat it as you would meal time or an important meeting at work. If it is to become something life-changing for you, then it has to be taken seriously.

Inform everyone that you are only to be interrupted for emergencies. Never tell yourself that you will finish later, because there is a good chance that you won’t do it. Commit to a time period and do not waiver in your devotion.

Mix up the types of exercise that you engage in. Include cardiovascular activities, as well as weight training and muscle toning. All of these have different effects on your body and will benefit you in different ways.

Start out with one and give it time to become a part of your routine, then add variations over time. You will likely end up enjoying one more than the other, and this is perfectly fine. The important thing is get moving and keep moving.

Make sure that you are comfortable in your workout clothing and in the environment you work out in. Treat yourself to some active wear that looks great on you and choose bright, energetic colors. Purchase the right size for who you are now, not for who you want to become.

Tightly fitting clothing will be discouraging and restrict your movement. It will also be very unflattering. Buy the size you are, then enjoy the process of earning a smaller size. Wear shoes that can take the wear and tear of consistent activity, and choose waterproof ones so that you can work out in all seasons.

Commit to exercising every single day, but don’t punish yourself too severely if you have to miss a day occasionally. Get back in the saddle and use the ideas here to stay devoted to a healthy lifestyle with an appropriate body weight.
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Designing Your Own Personal Weight Loss Plan


How do you expect to lose weight if you’re not taking an approach from all directions? This is a serious commitment, and you must be prepared with goals and some inner motivation. It is common for people to try and lose weight but then fail. Therefore, you need to the right information in order to be equipped properly. Keep reading for tips on how to design your own personal weight loss plan.
You must first make the firm and committed decision to lose the weight that you need to lose. This must be an inner desire that you hold. The reason it is mentioned so seriously is because it is easy to give up. You must have your reasons, you must have confidence, and you must be able to come up with a plan that you want to stick with. Your dedication is imperative when it comes to losing weight.
Make sure you think about your goals and record them in a journal. This journal should have your plan, and it should also have your thoughts, successes, any failures, and more written down. This is a great way to see how things are going and to track your results. You want to be able to see where you’re headed as well. Your goals will tell the story. You can have smaller goals leading up to larger goals to help you keep your motivation.
While diets are restricting, you can’t be too restrictive or you will go back. You need to make small changes to make sure that you stick to a well-balanced diet. Keep making those changes, and make sure you incorporate all of the different food groups in a healthy way. This goes for beverages as well. The beverages you drink should include plenty of water all natural fruit juices. Try to leave out the caffeine, and especially leave out the sugary sodas.
You need a solid support plan if you’re going to lose weight. You must have others to talk to and count on. These can be family members, friends, support group friends, or all of the above. If you can find a good weight loss support group, this is ideal. It can really help you get motivated to keep shedding those pounds.
You must make sure you get in your exercise each day. Think about what you would like to do. Perhaps you like to play certain sports. Take your interests and materialize them into goals for exercise. This will help you get that weight off!
Do not even allow foods that are bad for you to be in your cabinet, fridge, pantry, or anywhere else. You don’t need them around, and you definitely don’t need to slip up and eat them.

You want to lose those pounds, and with the information you’ve just read, you should have a better idea about what approach to take. Think about what you need to do, and start coming up with a plan on paper. It’s time to take that weight off for good!
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Your Guide To Quick Weight Loss

Have you let yourself go a bit in recent months or years? Do you have a special event coming up soon? Wouldn’t you like to look like your old self for that special day? Losing weight quickly is something many of us strive to do from time to time, but it can be difficult.
 Some of you may even believe that quick weight loss is impossible to achieve short of starving yourself. However, this is simply not true. The following article will teach you how you can safely lose weight quickly and keep that weight off. Read on and learn some great tips for losing weight fast!
The first step you are going to take is to substitute all of your beverages with water. So goodbye to sodas and juices that are full of unnecessary sugar. You’d be surprised to learn how many extra calories you can consume from sodas alone, and these calories have no nutritional benefits other than expanding your waist line.
 Some of you may find it difficult to drink only water all day every day, but give it time, and you’ll soon see that your cravings for sugary drinks will go away, and you will enjoy much more energy throughout the day when you drink enough water.
 Strive to drink a minimum of 8 glasses of water each day (more if you are working out). Carrying around a water bottle will make it much easier for you to get your daily requirements of water as it will always be around so you never forget to drink up.
If you are serious about losing weight in a hurry then you are going to have to find some way to burn calories. Now running 5 miles a day would do the job, but lets be honest, who on earth wants to do that? Rather, it is important that you find an activity that you enjoy doing so that you can stay motivated during your weight loss journey. Try playing basketball or any other sport that you enjoy, and you will soon see the pounds start to melt away.
When it comes to losing weight quickly, you must burn more calories than you consume. For this reason, it is of the utmost importance that you keep your portions small when you do it. This doesn’t mean you have to starve yourself, but you should be making a conscious habit of eating only what you need to sustain your energy throughout the day. Try breaking your meals into 5 small meals instead of 3 larger ones so that you feel fuller throughout the entire day.

We’ve just gone over a few of the many ways you can help yourself lose weight quickly. You should take the time and do some research on your own to find even more helpful ways to lose weight, but if you implement the tips mentioned in this article, you are sure to drop those pounds in not time and enjoy the body you once had. Good luck!
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Follow These Great Tips For Women Trying To Lose Weight

It sometimes seems harder for women to lose weight than other people. While this may be the case, there are so many things you can do to help ensure that you are successful in shedding off those extra pounds. Keep reading for an in-depth look, and follow these great tips for women trying to lose weight.
The absolute worst thing you can do when you’re trying to lose weight as a woman is to try and starve yourself. Your body needs the nutrients from the foods you eat in order to survive. Eating the wrong types of foods has an equally irresponsible brother and that is not eating at all. Starving yourself puts your body in defense mode, and it makes you lose muscle as well.
In essence, your weight loss plan needs to be completely realistic. If you are wanting some meat, wouldn’t you like to have some choices? If you want some cheese, wouldn’t you like to eat that as well? What about dessert? What about breads and pastas? There are all different kinds of foods, and the thing is you need to incorporate a diet plan that allows you to eat all of the different food groups.
If you have a buddy to diet with, then it makes it much easier. This gives you a support system. You can join a weight loss support group for women, or you can just find another friend that wants to lose weight with you. This will help motivate everyone that is in participation.
Make sure you’re not too hard on yourself. If you’re too hard on yourself, then you’re going to fall off the wagon. You want to think about changes that you can keep. You want your live your life differently now.
You don’t want to just think about what the scale says and that’s all. You want to feel how your clothes fit and pay attention to the sizes. You will feel good, and it’s not always going to have to be about what pounds have fallen off. Feel good about how your body feels when you eat and feel good about how the food tastes.
Don’t ever start to put two diets together. Fad diets are not a good idea at all. You need a lifestyle change that is well-rounded. Don’t think you can get your information and strategies from the fad diets that are represented everywhere and just put what you like together.
Make sure you especially eat plenty of fruits and vegetables. Think of other ways you can create dishes that substitute what you crave as well. You want to make sure you stay excited about making your own food, as this is key to losing weight.

When trying to lose weight, you must establish a plan that will work best for you. This must definitely include a well-balanced diet and exercise routine. Make sure you use the tips you’ve learned here in order to get a good head-start.
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