How to get rid of Cellolite fast and avoid it !!!

Nobody wants to go to the beach and show off cellulite skin but almost all women get cellulite at some point of their lives. The only thing we can do is to slow the formation of the “orange skin” by eating certain foods and avoiding others and, of course, doing regular exercise. Here are some Do’s and Don’ts of battling cellulite:

• Drink at least 1 glass of fresh orange juice a day. As we know, citrus fruits are the biggest enemy of “orange skin”.
• Avoid drinking too much coffee and tea because they help wash off all the mineral substances in your body. If you drink them, don’t put sugar. Also, you shouldn’t drink alcohol more than a glass of wine a day.
• Follow a diet. Maybe the most important thing is to be careful what you eat. Stay away from proteins and carbohydrates.
• Eat potatoes for cellulite-free skin. Because they’re high in potassium, they help your body release wate faster. You can also eat avocado, bananas, cabbage, wheat, barley, mushrooms.
• Alternate hot and cold dishes. For lunch eat cold dishes and for dinner – hot.
• Eat food high in lecithin – eggs, soy, cauliflower.
• Eat food high in antioxidants – strawberries, pomegranate, grapes and citrus fruits.

5 ways to reduce horrible arm fat

Have you stopped wearing sleeveless just because you have heavy arms? Now, there is no need to be upset.

Follow these easy tips and you can have the toned arms you wished for...

The most effective way to tone arms is being physically active. This doesn't mean that you need to hit the gym every day, but there are many household activities that requires intense arms movement, mopping, cleaning, rolling to name a few. But to melt down the bulky plump, you need determination and focus. You need to start with cutting down on unhealthy and high-calorie food, eating fresh to stay healthy and look healthy. Here are a few more tips.

Go for skipping

If you think it's irrelevant, then you are wrong. Skipping is the best cardio workout and it's inexpensive as well. It doesn't just help you sweat out the fat from your body, but gives you sleek and tone arms too. "Skipping rope affects arms muscles as you lift your body's weight as well as move your arms in circular motion. This increases the activity in the arms. Count seconds instead of skipping repetitions to make the process more effective," says Gautham Kumar, a fitness expert.

Keep stretching

Don't wait for the evening or morning fitness regime and stretch your arms as and when you get time. This will not only keep you active, but also release the tension. Gautham says, "Stretching tones the arm muscles and brings them back in shape. Do it in the office, post meeting or after finishing a report." He suggests these exercises that you can do in your office.

- Interlock your fingers behind your head and stretch your arms up. Make sure the elbows are behind your head. Now, bend your waist right for a few seconds and repeat the same on the left. Keep arms stretched and straight.

- Hold both your palms together behind the lower spine and interlock the fingers. Stretch both your arms backward so that chest comes forward. This is also beneficial to relieve the back stress.

Rotate wrist

Wrist rotation affects your shoulders and lower arms which are the plumpest areas. "Hold one to two pounds of dumbbells in each hand and stand up. The gap between your feet should be equal to your shoulder length. Extend both the hands forward and keep them firm. Now, swiftly rotate your wrist upward and inward as far as possible. This will help tone the arm muscles," says Gatuham.

Lift your body up

Do you remember how you used to do pull-ups in the park as a kid? You have to just follow the same. Hold a sturdy strong rod that can bear your body weight. Grasp it firmly and pull yourself up the floor. When you go up hold the position for a few seconds and let your arm muscles take all the strain. Do a set of 20 and after a two-minute break, repeat the set. In case, you are doing it for the first time, then, do as many pull-ups as you can, but don't strain yourself.

Triceps with one arm

Sit on the floor and place your hands almost a foot behind your hips; your fingers should point towards the butt. Your legs and feet should be pressed together, knees bent and feet flat on the floor. Keep your arm straight to raise your hips above the floor. Bend your left elbow only with one arm and lower your butt as close to the floor as possible without actually touching it. Repeat it with right elbow.

Top 10 exercises for a sexy butt

The comeback of 'Skinny Jeans' has ensured that more women and men are now focused on toning, tightening, and lifting their butts. However, a shapely backside does more than make your jeans look great.

Your butt muscles- the gluteus maximus, gluteus medius, and gluteus minimus-- are connected to your leg and lower back muscles and they help legs move in all directions and stabilize the back.

If you weren't born with a chiseled derriere, don't fret! Try this top 10 butt exercises by Mike Jackson - Nutritional Consultant and Physique Transformation Specialist to help you get toned and sexy butt.

Exercise for a sexy butt # 1:

Squats Squats work almost every muscle in your lower body; particularly the glutes, quads, and hamstrings. Squats shapes and strengthens the gluteus maximus -- your biggest butt muscle. In addition, quads and hamstrings are worked as knees flex.

-Stand with feet shoulder-width apart- widen your stance to tone the inner thigh muscle (adductor)

-Slowly lower your hips- don't let knees extend past toes

-Squeeze glutes and rise to starting position

-Keep your back straight during the entire move

There are several variations of a basic squat. For example: use dumbbells or barbells to increase intensity and include your upper body in the workout. Rather than lowering into a squat, jump explosively and land in squat position. While in squat position, slowly raise 1 leg behind your body and extend arms forward. Return to start position and switch sides.

Exercise for a sexy butt # 2:

Lunges Lunges exercise the same muscles as squats, but lunges make the gluteal muscles work harder to slow your body as you lower down. What's more, lunges require more stability, which engages the calves and lower back muscles.

-Stand with feet hip-width apart

-Hold a dumbbell in either hand; if desired

- Take a big step forward with your right leg

-Bend both knees to slowly lower your body

-Don't bend knees more than 90 degrees and keep the front knee aligned over your front ankle

-Step back to start position and repeat with left leg

- For explosive lunges: jump and switch legs in midair.

Exercise for a sexy butt # 4: 

Bridges Without any equipment, you can tone your glutes, rectus abdominus, erector spinae, hamstrings, and adductors.

-Lie on your back with knees bent and feet flat on the floor. -Slowly lift your spine, 1 vertebrae at a time, starting at your butt. -Tighten glutes and hamstrings to create a tight line from shoulders to knees. -Slowly lower your back to the floor.

Exercise for a sexy butt # 5: 

Running or walking -- on Hills These cardio exercises lift your butt while simultaneously releasing endorphins that lift your mood. Running and walking also burn calories and trim flab from your backside.

Running a mile burns about 100 calories and walking a mile burns around 80. However, the faster you run the more calories you'll burn. People who carry more weight also burn more calories because they exert more effort. For the ultimate butt lift, add a few hills to your running or walking workout. Hill workouts help burn away calories faster, too.

Exercise for a sexy butt # 6: 

Brazilian Butt Sculptor Brazilian women are known for their beautiful curves and with this fast workout, you can firm your butt and tone your thighs to get enviable curves, too. All you need is a stability ball.

-Lie face down on the ball with palms and toes on the floor -- the ball should be supporting your pelvis.

-Flex glutes and lift your legs as high as you can.

-Hold position for 1 count, then bring feet together for 1 count.

-Separate legs and lower them to the floor.

Exercise for a sexy butt # 7: 

Barbell hip thrust The barbell hip thrust takes bridges and your butt to a whole new level.

-Sit on the ground with your shoulders against a bench and knees bent.

-Place a barbell with the desired weight across your lap -- if the barbell isn't padded, use a folded towel for cushioning.

-Raise the barbell by flexing your glutes and pushing up.

-Rise until your body forms a straight line from shoulders to knees.

-Slowly lower hips to the floor.

Exercise for a sexy butt # 8: 

Resistance band crab walk Get ready to feel the burn in your gluteus maximus, outer thighs, and ab muscles! The resistance band crab walk boosts your booty by toning and shaping gluteal muscles.

-Stand with both feet on the exercise band.

-Cross the band in front of your legs and hold the ends.

-Keep your back and legs straight, and shoulders back.

-Take 1 step sideways with the right leg.

-Bring your feet back together, then step sideways with the left leg.

Exercise for a sexy butt # 9: 

Kneeling glute lift with pulses Here's another exercise from the ever-popular Brazilian Butt lift workout program:

-Kneel down on all fours.

-Raise the left knee -- keep it bent -- until it forms a straight line with your back.

-Lift the knee several inches higher using a pulsing motion.

-Lower the left knee to the ground and repeat with the right leg.

Exercise for a sexy butt # 10: 

Straight-leg deadlift Heard about the "bum smile"? It's the line where your bum meets your hamstrings. Straight-leg deadlifts target that area to define your "smile."

-Hold a dumbbell with either hand in front of your thighs -- keep arms straight.

-Stand with feet shoulder-width apart and knees slightly bent.

-Bend your hips -- not knees -- and lower your torso until it is parallel with the ground.
-Flex glutes, thrust hips forward, and raise your torso to start position.

For added difficulty: balance on one leg during the exercise.

5 tips to a flat tummy like Deepika's

Struggling to keep your wayward waist in check? Follow these five tips to get a flat tummy like Deepika Padukone

A recent study found the average woman's waist has increased by seven inches since the 1950s — from a toned 27 to a solid 34.

And according to the National Health Survey, UK, a waist over 34.5 inches puts you at greater risk of heart disease, high blood pressure and type-2 diabetes.

But it's not too late to lose the extra padding — try these waist-whittling tips to feel healthy.

Curl it

Canada's University of Waterloo found old-style crunches can damage the spine. The more effective version is the curl-up.

Lie on your back with your hands palm-down, tucked under the small of your back. Bend your knees and slightly lift your head and shoulders.

You don't need to crunch up much to get the desired response from your entire abdominal muscle complex. If that's still too much, buy a hula hoop. Just 15 minutes' hooping a day will result in a waspish waist.

De-fizz it

If you're a fan of fizzy diet drinks, you could unwittingly be widening your waistline. All fizzy drinks have gas in them, which causes gas in your intestinal system. One should also steer clear of sorbitol, an artificial drinks sweetener which the body can't break down properly. Instead, swap your diet drinks for water. Equally, if you enjoy an alcoholic treat, avoid beer, prosecco and fizzy mixers — a glass of red wine or plain vodka is less likely to cause bloating.

Finally, drink peppermint tea. Some studies suggest it can ease the symptoms of irritable bowel syndrome and reduce bloating.

Calm it

Tried everything but your waist won't shrink? Bloating with no obvious cause is known as 'dysbiosis' and refers to an imbalance of bacteria in your stomach, usually caused by excess yeast, Candida. Too much boozing, being on the Pill or HRT, or even taking antibiotics regularly can trigger the problem.

Think of yeast 'rising' in your gut

Avoid high sugar foods and go easy on beans, potatoes, sprouts, lentils, broccoli, bananas and raisins, which can all make bloating worse. Stick to berries, plums and other lowsugar fruits. Eat more eggs and pumpkin seeds to support your stress levels as they have calming properties and take a daily probiotic.

Squeeze it

If it's good enough for Jessica Alba, it's got to be worth a try. Reportedly, the Hollywood actress wore an elastic corset for two months to help shed her baby weight — the idea being that you're more likely to notice overeating than if you're wearing comfy trackies. Rather than Cousin Violet-style whalebone, you're better off slipping into a Waist Cincher. This smoothing 'control lingerie' has flexible bones, double-layer panels and flat hook-and-eye fastenings, and it really does hold in excess flab, whilst ensuring you can still breathe.

Tone it

Every celeb swears by Pilates and it is a brilliant way to flatten your waist. Most classes begin with 'the hundred' — so called because you hold the position for 100 beats.

It works muscles to create a strong and stable core, and tone your waistline. Lie on your back with your knees bent and feet flat to the floor. Then lift your feet off the ground and bend your knees to a 90-degree angle. Your shins should be parallel to the floor. Reach your arms towards the sky. As you exhale, bring your arms back down towards the floor while lifting your head and the very top of your shoulders off the mat. Continue this movement, breathing in and out to a count of five. Aim to keep your head and torso still and flatten the abdominal area.

Flat stomach secrets: How to get a toned tummy

Have you given up ever getting back to a flat stomach? Getting a six-pack is great, but if you simply want a flat stomach here are three secrets to help achieve a flatter, more toned tummy quickly! 

Getting a flat stomach is a dream for many people. Articles detailing how to get a six-pack are great to read (and it’s even greater if you achieve a six-pack), but many people simply aim to have a flat tummy to look good in a new dress or pair of jeans. So I’m going to share a few secrets behind getting a flat stomach, so you can look good in any piece of clothing!

After having my triplets, I struggled to regain the strength in my core. I was determined to figure out a way to get that perfect flat stomach appearance with my dedication to fitness. With dedicated effort, I achieved first a flatter tummy and then my goal of a flat stomach. Here are three simple tips that can help you start working towards getting a perfect flat stomach.

Best tummy toning trick 1: Suck it in

One of the first exercises that I started to do on a daily basis was to simply ‘suck it in.’ Yes, I’m talking about standing up tall and trying to pull your belly button through to your spine. The action of simply ‘sucking it in’ activates your core muscles and help you to maintain good posture. If you stand up and try it right now, you’ll notice that you instantly feel taller. Your shoulders will relax and you will immediately appear to have a smaller tummy.Now, I’m not suggesting that you walk around all day sucking in your tummy, but if you do it at regular intervals throughout the day while seated or standing you will be strengthening your important core muscles. Try to do 3 sets of 10 x 10 second holds. It’s important that you practice contracting your abs while breathing. It will take practice but it is not wise to hold your breath while contracting your muscles.

 

Best tummy toning trick 2: Hydrate

It’s so important to stay hydrated throughout the day, especially if you want to flatten your tummy. It’s very common for women to get a puffy appearance when they’re not well hydrated. The human body can easily hold onto excess fluid giving your tummy a bloated appearance. If you carry a full water bottle with you during the day, it will serve as a perfect reminder to meet your minimum water requirement of 8-10 glasses per day.

Best tummy toning trick 3: Plank

The traditional plank is one of the all-around best abdominal moves for developing a flat stomach! It’ll also give you a strong core and superior posture. Unlike crunches, sit-ups, and hanging leg raises, which primarily work the rectus abdominals (the vertical “six-pack” muscles) and the oblique muscles (side of the abs), planks will work several muscles groups at once. Planks blast the transvers abdominal muscles that will help to keep your tummy flat. I like all types of plank exercises. Don’t be fooled by the simplicity, if you have good form then a plank will really make you work.

 

What is a plank? 

In plank exercises you aim to raise your body from the ground and support yourself. Think of a plank as weightlifting and toning using your own weight! A basic plank is also known as a push up plank as you adopt the same starting position. I recommend that beginners try starting out with a push-up plank. The position of a push-up plank is slightly easier to hold than more advanced types of plank exercises. Weight is distributed through the palms and shoulders which has the added bonus of really working your shoulders.

How to do a basic plank: 

Get into push-up position, making sure your wrists are directly below your shoulders. Eyes should be looking straight down to keep your neck in a nice neutral position, and your back should be flat. Pull your tummy and glutes (booty) tight. The wider apart your feet are, the more stable you will be! As you advance, aim to set your feet shoulder-width apart. Hold the plank position until you feel your form is being lost. Aim for a 10-second hold with perfect form, and then try to advance to 30-second holds.

Push-up plank versus elbow plank:

At an advanced level an elbow plank will push you to work your core even harder. An elbow plank calls for a specific arm position – rather than holding your arms straight they should be bent at the elbow. This style distributes your weight slightly differently from a basic plank and will force your core to work harder to maintain a solid plank. While a push-up plank is a great starter and maintenance position, I know that keeping my routines interesting will keep me pushing my body.

How to do an elbow plank: 

Position yourself as if you were about to begin a basic plank, then lower yourself onto your forearms. Bend your elbows so that you can lay your forearms on the floor, keeping your shoulders and elbows aligned.

***

I always advocate for embracing your natural physique. It’s great to have fitness goals, but make sure they are realistic. Body confidence looks good on everyone! Getting a flat stomach will take time, patience, and an great overall plan that includes good nutrition and a well-balanced fitness routine. I hope my three flat belly secrets help you get started working towards the perfect flat stomach of your dreams!

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.