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Thursday, January 12, 2006

Those tummies, thighs and hips! concluded...

WHAT YOU CAN DO

Well, so how many options are we left with when it comes to losing that unsightly flab that is more genetic than anything else? Plenty. And here we list some:

• Lose weight: If you have bulging fat depots and are also overweight, then the first step is to try and lose weight so that your BMI gets back into the normal range of 22 to 24. The best way to lose that weight is to stick to a low-fat, high-fibre diet and to do plenty of exercise. The idea is to participate regularly in a type of exercise that stimulates your metabolism and starts the firming up process.

• Targeted exercise: If you have lost weight or if your weight is normal and you still have flab problems, then targeted exercises in addition to the aerobic exercises mentioned above, should firm up those slack muscles. You can ask your gym instructor to work out a specific programme of targeted exercises for you that you can do at home as well.

• Beauty salon treatments: If you have tried all the other solutions mentioned above and still have lumps and bumps that displease you, then give the salons and their products, like body wrapping and massages, a try.

• Liposuction and operations: These should definitely not be your first option because they are all associated with potential risks. Besides, these treatments can also be very expensive and most Medical Aids will not pay for them. If you are determined to go for a fat-reduction operation, then ask your general practitioner to refer you to a surgeon who specialises in this field. Discuss all the aspects of such an operation with the doctor and then think carefully before you have it done. You could even speak to a few people who have undergone such a treatment in the past.

• A word of warning: There are some people who claim that they are actually underweight and yet they are plagued by "a fat tummy". If this applies to you, be very careful because you may well be suffering from anorexia and your bulging tummy could be due to undernourishment. Don't spoil your life by trying to starve yourself to death. Get help as soon as possible from a dietician and a psychiatrist before it is too late.

* Unfortunately, women who have had babies will suffer from flabby tummies because the muscles of the abdomen have been stretched and sometimes damaged



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Wednesday, January 11, 2006

Those tummies, thighs and hips!

Are these your trouble spots? Here’s how you can get rid of the fat deposits

The physical composition of Indians is such that the moment they gain even a few grams it begins to show, especially on their tummy, thighs and hips. So it's not surprising that most Indian women hit the gym because they want to shed that extra adipose off their thighs and hips while the men come complaining about their ever-growing potbelly.

FAT DEPOTS

The physiological reason why we Indians deposit fat in certain areas of the body has a bit to do with our history. For hundreds of years we became a nation where food became a rare and hard-earned commodity (and still is - to a certain extent). Starvation was much more common than abundance, and our bodies reacted to this by creating the so-called 'fat depots' to store for those lean and hungry times when food was scarce.In fact, the location of fat depots is also linked to the sex of the individual. Women have fat depots in the breasts (are men complaining about this one?), abdomen, thighs, buttocks and hips. Men on the other hand tend to store fat in the abdomen (yes, those potbellies!) and the back of the neck (buffalo humps).


To be continued...

Tuesday, November 15, 2005

Porridge for healthy Heart

Scientists are all set to carry out a study into whether porridge can prevent heart disease. Previous studies have suggested that eating wholegrain foods may lower the risk of cardiovascular disease (CVD) and that three servings a day can help protect the heart, but these findings have not been fully validated. For the study, the team is looking for volunteers aged between 40 to 65 who would have to alter their diet slightly for 16 weeks. Initially volunteers will be asked to eat only refined food such as white bread and white rice but not wholegrain food for four weeks. Recruits will then switch to wholegrain diets of wheat-based food.

Wednesday, November 09, 2005

Squat, stretch, push concluded...

Breasts

  • Press ups

1. Place your hands directly under your shoulders, or slightly wider if you want to put more emphasis on the chest. Keep your fingers pointing forwards and your torso and legs straight.

2. Bend your arms to about 90 and lower your body, keeping your head in line with your spine. Keep your stomach and thigh muscles tight, which will help to keep your legs straight.

3. Be careful not to point your bottom in the air.

  • Chest press

1. Lie on your back on a bench with your knees bent. Holding a weight in each hand, bend your arms so that your elbows are at 90 and your palms face the wall opposite you.

2. Extend your arms upwards so that they are nearly straight. Return to the start position, using a pace of about four seconds per repetition.

3. Do two set of 12 - 15 repetitions every day.

Thursday, October 27, 2005

Squat, stretch, push continued...

Legs and Bottom

· Squats

1. Stand with your feet hip-width apart, knees slightly bent. Keep your back straight and place your hands on your hips.

2. Bend your knees to 90 degrees and allow your body to lean forwards slightly until it is at right angles to your thighs. Take care to keep your heels on the floor.

3. Do two set of 12 - 15 repetitions every other day.

· Lunge

1. Place one foot forward about one stride-length apart from the back leg. Keep your hips facing straight ahead and your arms loose by your sides. Keep your body upright and you abdominals firm.

2. Bend your knees to bring your front knee directly over your front foot. Put your weight on to the heel of your front foot to work the buttock muscle most effectively. Return to the start position.

3. Do two set of 12 - 15 repetitions every other day.

· Dorsal raise

1. Lie on your front on a mat with your arms outstretched in front of you and legs straight. Take care not to tense the muscles in your neck.

2. Raise your left arm and your right leg, keeping them both straight. Hold for one second, then slowly lower them. Repeat raising the opposite arm and leg.

3. Do two sets of 12 - 15 repetitions every other day.

Wednesday, October 19, 2005

Squat, stretch, push continued...

Stomach

§ Basic crunch

1. Lie on your back with your knees bent, feet on the floor and hands by your ears.

2. Curl your shoulders forwards, keeping your lower back on the floor. Tense the abdominals, breathing out as you lift and in as you lower. Keep a space the size of an apple under your chin, to ensure that your head stays in line with your spine. Each repetition should take about 4-5 seconds in total.

3. Do two set of 12 - 15 repetitions every other day

§ Oblique crunch

1. Lie on your back on a mat with your knees bent, feet flat on the floor and hands by your head.

2. Slowly raise one shoulder and elbow up towards the outside of the opposite thigh. Change shoulders to work the muscles on the other side.

3. Do two set of 12 - 15 repetitions every other day

§ Reverse curl

1. Lie on your back with your hands behind your head, legs straight up in the air. Keep your shoulders and head on the floor at all times. Ensure that your feet never come further back than your head.

2. Tighten your lower abdominals and bring your legs and pelvis towards your ribcage. Keep the movement slow and controlled and be careful not to let your legs swing about.

3. Do two set of 12 - 15 repetitions every day

Saturday, October 15, 2005

Squat, Stretch, Push (Part 1 of 4)

Are you desperate to tone up, but don't know where to start? Just follow our fun and simple toning plan for six weeks and you will really see a difference. Our specially designed, animated guide covers the main problem areas of the body - arms, stomach, breasts, legs and bottom. You don't need any special equipment and all the exercises can be done at home.

Arms

§ Bicep curl

1. Stand with feet hip-width apart, knees slightly bent and arms by your sides. Start with your elbows slightly bent; hold the weights so that your palms face outwards.

2. Bend your arms and lift the weights towards your shoulders. Keep your elbows tucked in close to your body. At the top of the movement, flex your biceps to maximize the effectiveness of the exercise. Keep the movement slow and controlled and take care to keep your back straight as you lift the weights.

3. Do three sets of 10-15 repetitions every other day.

§ Tricep dip

1. Place feet hip-width apart; keep your back straight and close to the bench and bend your knees at 90 degrees.

2. Lower yourself down until your arms are bent at 90 degrees, then push back up until arms are straight, but not locked.

3. Do three sets of 10-15 repetitions on alternate days