Get Rid of Stomach Flab and Get Flat Abs With This Secret

If you struggle to reduce your belly fat, so that you can uncover those elusive six pack abs, then I'm going to reveal in this article why you haven't been able to make progress with this area of your fitness.

A couple major problems I see as a fitness professional are that most people who are trying to lose stomach fat:

1. Most people spend way too much of their exercise efforts focusing on cardio based workouts, when in fact, a properly designed, high intensity strength training routine causes a much better hormonal response and metabolic rate increase than cardio based workout programs.

Also, as long as the strength training workout is designed with the right types of full body multi-joint exercises, and with the right types of rest intervals and intensity, you can actually burn as many calories (if not more calories) than with a typical cardio workout.

2. Another problem is that many people still think that they should be spending all of their workout time doing exercises that specifically target the stomach area and obliques. I think you should understand by now that spending all of your time doing exercises targeting the abs doesn't do much to burn the fat off of your stomach and love handles area.

Again, your time in your workouts could be much better spent by focusing on strategic strength training exercise combinations and full body training that will result in a much better decrease of body fat over time.

3. When it comes to diet, many people try to follow some sort of fad diet that restricts a certain macronutrient too much... like extremely low fat diets, or super low carb diets. The fact is that your body needs all of the macronutrients and food groups to maintain proper balance and build muscle and burn fat most effectively. Trying to eliminate certain food groups or macronutrients in general sets most people up for failure.

The main focus should be on avoiding processed foods, artificial ingredients, trans fats (hydrogenated oils), high fructose corn syrup, and other junk foods, while focusing on a whole-food organic diet full of variety and high nutrient density.

Many times when people get past the fads and gimmick diets and start to eat in a balanced whole food manner, a lot of the problems they were having start to take care of themselves, and the body fat starts to melt off, energy levels increase, and hormones are back in balance.

See below for more of the key secrets to flattening your stomach and bringing out sexy flat abs for life.

Source 

10 Steps on Improving Your Metabolism

Get 10 tips on how you can increase your metabolism, naturally. You'll be surprised at how little things can affect your metabolism in a big way.

Are you sluggish and low on energy?

Do you feel like you work and work toward your weight loss goal and never seem to make any dramatic improvement?

You could be suffering from a slow metabolism. Even though you may have a slow metabolism, it does not have to destroy your weight loss efforts. You can dramatically improve your metabolism, and boost your energy levels without taking supplements.

Your metabolism simply refers to the conversion of food to usable energy by the body. It is the biological process, by which energy is extracted from food, and the net result is how fast or slowly the body burns those calories.

A few steps you can take to improve your metabolism naturally are:

Drink Water – Water is great to drink and you should be drinking a minimum of 8 to 10, glasses daily, of course, more is better. It will help increase your metabolism and flush out sodium, toxins, and fat. Drinking water before meals will fill your stomach so you feel full and prevent overeating. Avoid excess colas, coffee, teas, and sugary juices. Caffeine will dehydrate you, and the sugar will do more damage than good in the long-run.
  

 Eat Every Three Hours – Eat a small balanced meal every three hours, including snacks. Meals and snacks should be balanced, meaning they should contain a complete protein, carbohydrates, as well as natural fat. Failure to eat consistently can lead to a slower metabolism and fat storage. Also, skipping meals slows down your metabolism. To ignite fat loss you need to be consuming the right foods in a balanced manner throughout the day.

Don't Skip Breakfast – Breakfast is the most important meal of the day because it gets your metabolism running in high gear. You wouldn't drive your car to work on an empty tank, and you shouldn't start your day without adequate nourishment. Your first meal sets your metabolism for the day and keeps it going, as long as you eat every three hours. If you get up early and eat a late breakfast, you miss out on several hours of burning calories.

Don't Fear Fat – Fat has developed a bad reputation. Many people think fat makes you fat. This is false. The type of fat and how much fat you eat impacts your body fat composition. Fat is needed by the body. Those who follow a very low-fat diet have a harder time ridding their body of fat. Choose natural healthy fats such as olive oil, avocados, various nuts, flax, and natural peanut butter to receive your necessary fats.

Omit Trans Fat – Trans fat is the bad fat, the cause of weight gain, low energy, depression, cancer, and heart disease. You will never get the body you desire by eating "healthy" fast food, frozen dinners, and other processed choices. If it's man-made, it's not the best choice, and will halt fat loss endeavors. Eat the foods Mother Nature has provided to meet your fat loss goals.

Be Active Daily – Stay active at least six days a week. Take the stairs when possible or park further out to get that little bit of extra movement to keep the heart and lungs working optimally. The more movement you get daily, the better you will feel overall.

Do Cardiovascular Exercise – Cardio exercise is necessary for heart and lung health. It also burns calories. Doing cardio first thing in the morning on an empty stomach can tap into fat stores, and keep your body burning calories at a high rate for about an hour after cardio is finished. If you fail to eat adequately daily, first morning cardio on an empty stomach can work against you. Doing morning cardio on very low calorie diet can burn muscle. Another good time to incorporate cardio is in the evening after your last meal. This allows you to burn calories so you are not sleeping on them. You do not have to implement a morning and evening session, choose one or the other or cycle between the two to prevent staleness and boredom.

HIIT It – Blend some High Intensity Interval Training (HIIT) into your cardiovascular program from time to time to give your body and metabolism a good shock. The body is programmed for adaptation. Therefore, doing the same cardio format day in and day out can become stale really fast. Take one or two days a week and implement some HIIT to give the body an added shock.
HIIT is basically alternating low intensity and moderate to high intensity cardio training.  For example, a 20 minute HIIT session would look similar to this:

Minute 1 and 2 – Low Intensity (Walking) Minute 3 and 4 – High Intensity (Light jogging or running) Minute 5 and 6 – Low Intensity Minute 7 and 8 – High Intensity and so on…
Weight Train – Resistance training builds muscle, which is metabolically active tissue. The more muscle you acquire, the faster your metabolism will be.  Adding more lean muscle tissue to your body will put curves in the right places and allow you to eat more calories a day.

Listen to Your Body – Killing yourself with workouts is just as dangerous as not working out at all. Listen to your body and get proper rest. Don't train if you are ill, still sore from the previous workout, or just simply too tired. Training in such a state can cause more problems than it solves.

If any of the above fails to prove results in 4 to 6 weeks, there could be an underlying problem, such as a food allergy, sluggish thyroid, hormonal imbalance, toxins, parasites, etc. If so, I recommend searching for a natural healer in your area to determine the cause. and work from there. For the most part, proper diet, detoxifying, and herbs can correct any ailments.

Damian@FitnHealthy

Drink More Water and Start Losing That Extra Weight

Who hasn't heard the idea that drinking water can contribute to you diminishing your weight? Much more than usual! But is this affirmation true? The answer is yes! When you drink more water, you boost your metabolism, suppress that wild appetite, and clean your organism of waste. At the same time, you stop the body from retaining water and thus lose some extra pounds. How can you make sure you drink the right amount of water (8-10 glasses every day), maintaining yourself hydrated and losing weight? Here are a couple of great tips that will help you out!

Drink before eating

Water suppresses the appetite, so it is an excellent idea to drink it before you eat. As a result, you will feel full faster and eat less. Specialists say that drinking water before eating can reduce the calories intake with 75 calories/meal. Thus if you do this each meal daily for one year, you would cut the calories ingestion by 27,000. According to my math, you would be losing 8 pounds/year only by drinking water.

Drink water instead of calorie drinks

Forget all about sodas or juices, and drink water instead. Add a bit of lemon if you think this is too boring for you. You know for sure that a glass of water with a bit of lemon in it can really contribute to you losing weight and cut your food cravings. Don't believe it? Why don't you just start drinking water and convince yourself of the result?

Drink it cold

When you drink cold water, you boost your metabolism by forcing your body to work more in order to warm the water. This will also burn down calories and help you lose weight. Not to mention that cold water tastes better than normal temperature water.

Go to the gym

When you drink water, you prevent the muscles from cramping and you maintain your joints lubricated. This means that you can work out for a longer period of time. The key is to remain hydrated and those extra pounds will disappear quickly.

Get enough

The best trick when it comes to drinking water is to follow a rule called "8x8". Most nutritionists recommend it. You have to drink 8 glasses of 8 ounces with water daily. This will help you lose weight and keep your ideal figure. Keep in mind that you if exercise more, you will sweat more. This requires more water intake, or the same amount of water but completed with other type of drinks, like herbal teas.

What's the best way to know if you receive sufficient water? A good, but somehow weird rule, is to verify the toilet before going to the bathroom. When you are properly hydrated your urine gets light yellow and clear in color. If case your urine is dark, then you will know that you need to drink more water. Remember: drink water if you want to remain healthy and lose weight!

Source Karina Popa/ Ezine

40-Minute Metabolism Boosting Workout | Class FitSugar

This full-body workout will get your heart rate up while building
metabolism-boosting muscle. Plus it's fun! Grab a set of dumbbells
between five and 10 pounds, press play, and get ready to sweat.

15-Minute Full-Body Workout: Fast and Furious Calorie Burn

Short on time? Then this is the workout for you. Autumn Calabrese,
creator of the 21-Day Fix (21DayFix.com), shortened her signature Dirty
30 Workout just for us. It may only be 15 minutes long, but every second
is designed to tone you all over while keeping your heart rate up. Yep,
you're about to burn significant calories while building
metabolism-boosting muscle.

7 Reasons Why You Should Be Using Coconut Oil

It is a common misconception that coconut oil is bad for you. People all over the world are experiencing the healthy benefits of using coconut oil. It is actually one of the healthiest oils you can consume. Here are the top seven reasons why you should use coconut oil as an alternative to other common cooking oils.

 

 1. Coconut oil doesn't turn to fat in your body.

Unlike many other common oils, like soy (vegetable) and corn, coconut oil won't make you fat. Coconut oil contains medium-chain triglycerides (MCT), which are an easy fuel for the body to burn, without turning to fat. Most other cooking oils and fats contain long-chain triglycerides (LCT). LCT's are usually stored as fat. Since coconut oil is a MCT, it is more easily absorbed and converted to energy quicker.

People in the tropics have relied on coconuts as a traditional staple in their diet for centuries. They consume large amounts of coconut oil every day. Instead of getting fatter, it helps them stay healthy, lean and trim. When they switch from coconut oil to our modern oils, they develop obesity and the health problems that our modern society faces.

Some other people who have known this truth for a long time are people who are in the animal feed business. When livestock are fed vegetable oils, they put on weight and produce more fatty meat. When they are fed coconut oil, they become very lean.

2. Coconut oil increases your metabolism.

Not only does coconut oil convert to energy quicker in your body, it increases your metabolism, which promotes weight loss. Because it boosts your metabolism, it helps your body burn fat more effectively.

Coconut oil may triple your calorie burn. Since coconut oil is a MCT, it is converted to energy so quickly that it creates a lot of heat. In a study published in the American Journal of Clinical Nutrition, MCT's burn three times more calories for six hours after a meal than LCT's.

The February 15, 2005 issue of Woman's World magazine stated that coconut oil is the "underground high-metabolism secret."

This is great news for people who have thyroid problems, since coconut oil improves sluggish thyroids by stimulating the production of extra thyroid hormones. Most other common oils, like vegetable (soy) and corn have been shown to inhibit thyroid function.

3. Coconut oil has omega 3 fatty acids.

Most cooking oils contain omega 6 fatty acids, something we get way too much of in the United States. Our omega 6 to omega 3 ratio should be 1:1 but it is more like 50:1. We need to drastically cut back our omega 6 oils and consume much more omega 3 oils to be healthy. And coconut oil is filled with these healthy omega 3 fatty acids.

4. Coconut oil gives you energy.

Because of the healthy omega 3 fatty acids and the fact that it increases the metabolism, most people that switch to coconut oil feel a burst of added energy in their daily life.

This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT's), which increase metabolic rates and lead to weight loss. MCT's promote thermogenesis, which increases the body's metabolism, producing energy.

This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT's), which increase metabolic rates and lead to weight loss. MCT's promote thermogenesis, which increases the body's metabolism, producing energy. Many people with chronic fatigue syndrome and fibromyalgia have found that adding coconut and coconut oil to their diet was helpful to them.

5. One of the best things you can use on your skin and hair is coconut oil.

Coconut oil one of the best things you can apply directly on your skin and hair. It gives temporary relief to skin problems like rashes. It aids in healing and restoring skin to a younger appearance. It has also been known to help with people who suffer from yeast infections in the skin, as well as many other skin problems.

Not only does is soften and smooth your skin, coconut oil has antioxidant properties that protect the skin from free radical damage. Coconut oil makes excellent massage oil too.

 

 6. Coconut oil has healthy benefits that most other oils do not.

Evidence is mounting that coconut oil has anti-fungal, anti-bacterial and anti-viral effects when both consumed and used topically on the skin.

Most oils oxidize and turn rancid very quickly causing free radical damage in our bodies. Coconut oil is not easily oxidized and does not cause harmful free radical damage like polyunsaturated vegetable oils. Free radical damage is thought to be responsible for many ailments in our body from arthritis to increased susceptibility to cancers.

Coconut oil also helps our bodies absorb other nutrients more effectively, such as Vitamin E.

7. Coconut oil is one of the best oils you can use for cooking.

It has a higher smoke point than olive oil, which means it can take higher temperatures better. There are several healthy omega 3 oils we can choose to consume, such as flax and olive oil, but they don't do well under the high heat we use for cooking. Coconut oil can be used in higher cooking temperatures.

It is harder for coconut oil to go rancid, unlike other cooking oils, which are usually rancid long before you even bring them home. Rancid oils cause free radical damage in the body, which is a leading cause of cancer. Coconut oil is stable for over a year at room temperature.

Because of the misinformation we have been given for years, we have lost out on the healthy benefits that coconut oil has given the people of the tropics for centuries. But now it has been rediscovered! Coconut oil is so effective, it won't be long before we see coconut oil supplements promoted, but you can get the jump on the popular crowd and start consuming and cooking with coconut oil today!

Source B@Dream Health 4 Fitness

Fast Metabolism Tips: 3 Steps to a Healthier You! - Part 2

Tips for Getting a Fast Metabolism Through Strength/Cardio Training

There are a few things to keep in mind in order to optimize your results throughout this process. First things first, remember how important it is to be adequately prepared for your workout. This means eating a healthy meal or having a snack prior to your workout. If you do not do this, your body may actually slow down your metabolism, as it will feel the need to retain the calories due to the sudden physical exertion.
With all the diet fads that have come and gone, the no-carb movement has actually done more harm than good. You may be a bit hesitant to welcome carbs into your diet, but keep in mind that so long as you are burning them off, carbs can actually be a crucial part of ensuring that your body has the energy and strength it needs for a proper workout.
Consider having a slice of toast with a protein such as peanut butter, and pair that with a high-fiber fruit such as a banana or an apple. Other options include trail mix, health fruit smoothies, oatmeal, or a healthy granola bar.
What you eat after your workout is important too. Remember that at this point, your body needs some recovery time, so go for foods that are rich in nutrients and that offer proteins to help your body rebuild. (It is at this point that your body actually begins to build up the muscle you want for a fast metabolism, so keep in mind how important this step can be.) Egg whites, lean meats such as chicken, and fish are all great options. Pair them with green salads, and for an added treat you can even have a glass of chocolate milk (although you’d do best to choose a low-fat or skim option).
Start your workout with strength training before you move into cardio. That might seem counterintuitive – after all, it is when your heart rate is at its highest that you really begin to burn calories – but stimulating your muscles early on will also stimulate a metabolism boost.

Boosting Your Metabolism With Supplements

If you don’t have time to head to the gym or to schedule a workout into your day, or if you have attempted a dietary change to get a fast metabolism and found it did not work for you, there is one more option that you need to try. Dietary supplements can be an incredible way to ensure that your body is getting all the nutrients that it needs for a fast metabolism and, believe it or not, the majority of them are derived entirely from natural sources.

• White Kidney Bean Extract

A variety of beans appeared earlier on this list as one of the big metabolism boosters in the diet category. In recent years, scientists have been able to pin down the starch-blocking mechanism present in beans that can speed up the metabolism. White Kidney Bean Extract is the result of this scientific process – now individuals can harness the benefits of these beans, even if they do not have the time to cook them or simply do not enjoy the flavor of beans in their daily diet.

• Green Tea Extract

The natural caffeine in green tea is one of the most surprisingly effective tools an individual can use in order to gain a fast metabolism. For a quick, natural energy boost as well as a fast metabolism, individuals can choose to take green tea extract in a concentrated supplement form. This makes it easy for an individual to get the amount of green tea needed in order to speed up their metabolism.

• Acai Berry Supplement

Acai berries have received a lot of buzz in the last few years, and for very good reason. These berries have an incredible number of antioxidants, which can help you with everything from boosting your immune system to growing better, healthier hair, nails, and skin. However, among their many benefits, acai berries also provide a major metabolism boost.

• Cinnamon Extract

It’s been popular on the spice rack for centuries, but in recent years scientists have realized that cinnamon actually offers a significant metabolism boost to those who use it on a regular basis. Rather than sprinkle cinnamon on all your favorite foods, choose a cinnamon extract. It will help you burn calories faster and contribute to an overall metabolism boost.

The Biggest Mistakes that Slow Your Metabolism Down

With all that said, there are a few things that you must absolutely not do when you are trying to achieve a fast metabolism. The biggest thing to keep in mind is to never skip meals. While it can be tempting to do so, especially if you are not especially hungry or you are busy, skipping a meal signals to your body that it is time to start conserving calories.
And don’t skip sleeping, either. Scientists aren’t entirely sure how weird sleeping habits translate to weight gain, but there is more than enough proof that shows perpetual sleeplessness can slow your metabolism to a halt. This course can help you learn to get more sleep.
Never sit too long in position. This too can signal to your body that it needs to conserve energy. Even if you have to spent long hours at your desk during a typical workday, you should get up and have a short walk every twenty minutes to one hour if possible.

Source 

Fast Metabolism Tips: 3 Steps to a Healthier You! - Part-1

Why does Individual A have to count every calorie, while it seems like Individual B can eat anything he wants without gaining a single pound? The answer all comes down to metabolism. The metabolic process essentially dictates how quickly your body breaks down sugars, fats, and other stored energy in your body into usable energy. Those individuals who have been blessed with a fast metabolism have the ability to quickly process those energy sources, which means that very little of it is converted into fat.
While the primary thing you should do for your weight loss efforts should always be to eat a better, healthier diet (you can check out the Udemy course titled A Transformational Dietary Makeover for Weight Loss and Health for more information), using techniques to boost your metabolism can multiply your efforts. Additionally, if you have been dieting without seeing any real results, it is entirely possible that your metabolism is the culprit.
Remember, the faster your metabolism is running, the more calories you burn – even when performing the same activities. That means that with a little tweaking to your metabolic system, you will be able to more efficiently lose weight. If you think that your metabolism may be the culprit behind your failed weight loss attempts, then it is time for you to begin examining the possibilities when it comes to gaining a fast metabolism.

Metabolism and Aging

One thing that is crucial to point out is that an individual’s metabolism will naturally slow down over the course of their life. Even if you had a fast metabolism while you were younger, a slowed metabolism may have contributed to weight gain. This can take place at as early a point as one’s thirties.
If this situation sounds familiar to you, rest assured that it is entirely possible to speed up a metabolism that has slowed down naturally due to aging. If you’re looking to get back the body that you had when you were younger, you may consider checking out I Want My Body Back!, and Udemy course specifically oriented toward those individuals looking to turn back the clock.

A Quick Note on Weight Gain and Difficulties Losing Weight

Before you proceed on to try the metabolism boosting techniques offered here, it is important for you to determine whether or not there may be another culprit in your difficulties losing weight. Here are a few things that you should do prior to attempting to alter your metabolism through these methods.

• Examine your diet and exercise routine more closely.

Many people believe that they are eating the recommended amounts of calories, fats, and sugars per day without realizing they are actually consuming too much. Try keeping a diet log for one week, including everything that you consume – including beverages. At the end of that week, come up with a daily average calorie count. Remember, 2000 calories is the recommended amount for a healthy adult male, and you should tweak that amount depending on your own size.

• Track your sugar intake.

Many people do not take into consideration the effect that sugar can have on their weight loss efforts. Sugar can actually be even more damaging than fat when consumed, because it is converted almost immediately to fat within the body. Not only that, but it can lead to other issues such as diabetes that can make weight loss much more difficult.

• Remember to consult a doctor about your weight problems.

If you find that you are eating the appropriate amount of food but are not losing weight, something else could be going on with your body. It is possible that your slow metabolism could be due to an issue such as an underactive thyroid, which can only be detected through a full blood panel screening.
Once these three things have been examined and ruled out as possibilities, then you can begin implementing strategies to boost your metabolism. Believe it or not, most of the methods that you can use are relatively simple, requiring only a few minor adjustments to your lifestyle to complete.

Let’s Get Started: Three Routes to A Faster Metabolism

There is no single way to get a fast metabolism. In fact, most people will find that the method that eventually works for them may require only one of the three routes generally recommended, or it may require a balance of all three in order to be effective.
These three routes toward a fast metabolism all have their own benefits and drawbacks. Each individual is recommended to try the method that they are most comfortable with first. They can then begin adding other methods into their metabolism-boosting regimen as they see necessary.

• Route #1: Diet

Diet plays a big role in one’s overall health, and has perhaps the single biggest influence on an individual’s metabolism. After all, what you are eating signals to the body exactly what your body must do in order to burn calories and to gain the energy it needs. Not only that, but different types of foods convert to energy in different ways, which means that you must pay special attention to the science of your diet. The 10 Weeks: Holistic Nutrition Program course on Udemy can take you more into the science behind food and weight loss.

• Route #2: Exercise

Your body will respond to the fuel that you put into it when determining its own metabolic speed, but it will also pay attention to the way that you are using that energy. If you are a couch potato, your body knows that it doesn’t need to produce much in order to give you the energy you need through the day. Simply getting up and exercising regularly is your first step toward a fast metabolism. However, performing certain exercises in certain ways can give you a big boost.

• Route #3: Supplements

There are numerous supplements available to help you in your metabolism boosting efforts. Each supplement offers something a little bit different, so it’s important to understand each of them as well as you possibly can before making a decision on one – or many – to add to your daily routine. Keep in mind that when taking any supplement, it is important to understand exactly what it is and what it is doing for your body. Additionally, there are some supplements that you should avoid at al costs, so keep this in mind if this is one of the routes that you choose.

Boosting Your Metabolism Through Diet

Choosing to tweak your diet in order to gain a fast metabolism will have numerous other benefits. It will of course also go hand-in-hand with your overall weight loss efforts, as the best metabolism boosting foods are natural, healthy, low-calorie options. The biggest metabolism boosting foods can be a bit surprising. Check out these options and then head on over to Udemy’s Healthy Cooking Fundamentals course to learn ways you can incorporate these great foods into your diet.

• Red Beans, Black Beans, and Lentils

You may have seen various types beans fried, mashed, or covered in a heavy sauce and canned. However, beans in their purist form can be an incredible metabolism booster. The biggest benefit of red beans is the fact that they contain a natural type of starch that helps to reduce insulin in the body. They come with the added benefit of helping you to feel more full, and the natural vitamins in red beans can contribute to the building of calorie-burning muscle – all of which plays a role in creating a fast metabolism.

• Broccoli, Cauliflower, and Cabbage

These nutritious foods all come from the same family, and as such all have the same great metabolism-boosting properties. They are high in fiber as well as water, and these two factors together can boost your ability to burn fat by a mind-blowing 30 percent! It’s always best to eat these veggies fresh, though frozen works as well. Just remember to lay off flavorings such as butter and cheese. A little salt and pepper should be enough to do the trick if you decide to cook them (and remember, they are just as delicious raw).

• Egg Whites

Protein is an important metabolism booster, and egg white contain protein in spades. Not only that, but the branched-chain amino acids contained within egg whites have the ability to really prime your metabolism to begin moving at a rapid pace. The question of how good egg yolks are for you is still up in the air, though it’s still best to eat them only sparingly. Egg whites, on the other hand, can become diet essential. From omelets to a healthy and flavorful addition to Asian noodles, there are plenty of ways to use egg whites in your diet.

• Chili Peppers

As hot, spicy, and flavorful as chili peppers are, it is almost not that surprising that they offer a tremendous boost to the body’s metabolism. This is largely due to capsaicin, the component of chili peppers that makes them so spicy, and which also has intense effects on the body’s metabolism. Keep in mind that it is primarily fresh peppers that have this effect. Try having them in some salsa or chopping up a small amount to have in eggs, on sandwiches, or wherever a bit of spice can do your food some good.

• Natural Caffeine Sources

Can’t do without your morning cup of coffee? Well, here is some goods news – your favorite breakfast beverage also has some powerful metabolism effects, largely due to the caffeine that it contains. Other natural caffeine sources including black tea and green tea can also be very beneficial to your metabolic system. Do keep in mind that adding excessive sugar and cream to these drinks can negate its good effects, so stick to natural sweeteners such as hone and, if you must have cream, go for a low-fat or no-fat option.
And here’s one more thing to keep in mind when it comes to boosting your metabolism through diet. Dehydration can slow your metabolism to a grinding halt, so if you are not already getting your recommended amount of water throughout the day, now is absolutely the time to start. Drinking more water has many other benefits as well, such as improved skin and better mental clarity, so there’s no reason to ignore this essential component of a healthy, metabolism boosting diet.

Boosting Your Metabolism Through Exercise

Boosting your metabolism while getting fit at the same time is an incredible one-two punch that can knock out fat and leave you feeling great in no time at all. To understand why the top metabolism boosting workouts work, you have to understand a little bit of the science behind how our bodies burn calories.
Essentially, fat is made to store energy, while muscle is meant to burn energy. That means that the more muscle you have on your body, the quicker you begin to burn off the calories that you have in storage. Therefore, the best metabolism-boosting exercises and workouts are those that combine proper strength training with intense cardio.
First things first, it’s important for you to know that strength training won’t add excessive bulk to your body. What you are aiming for is the addition of lean muscle on areas such as the shoulders, arms, abdomen, glutes, and thighs. There are many different types of workouts for you to choose from, but keep in mind that you don’t need a membership to the local gym in order to reap the benefits of strength training. For more information on creating a workout routine right at home, check out the “No Equipment, No Excuses” Home Workout available on Udemy.
Here are three strength-training exercises that you can make a part of your daily routine to start stimulating your metabolism.

• Planks

Lay flat on the ground, as if you were about to perform a push-up. However, rather than push with the palms of your hands, keep your forearms flat against the ground as you push your body up. At this point, only your toes and forearms should be in contact with the ground. Hold this pose for up to sixty seconds, depending on what you are capable of.
To add a cardio boost to this exercise, you can also alternate lifting your legs above your body, keeping them in alignment with your spine. Two to three sets of ten reps is recommended for this move.

• Lunges

This exercise is highly recommended for a metabolism boost because it can combine the benefits of both strength and cardio. From a standing position, simply step out with one leg, with your back foot lifting up onto its toe. Then return to position and repeat with the other leg.
Perform twenty of these reps (one for each leg). Try speeding up your lunges to keep your heart rate up while working out for an additional boost.

• Deadlifts

With a pair of dumbbells in your favored weight – about five to ten pounds should do the trick – simply squat down until the dumbbells are touching the floor. Then simply pull yourself up into the appropriate position, curling the arm inward once you are standing. Do two to five sets of ten reps.
Because this exercise is largely strength oriented, you may consider doing light cardio exercises between sets.

Source 

Seven Exercises For A Hot Upper Body

Why Women Store Fat
If you've been grabbing the extra fat in your thighs and triceps and wondering where it came from, your hormones could hold the answer. Yup, that's right. Hormones. Estrogen could be responsible for packing the fat cells in the back of your arms and thighs.
Estrogen also plays an important role in building muscle mass, preventing heart disease, bone breakdown, and may even stimulate bone formation. We simply need the right level of estrogen to look and feel great.
If our estrogen levels get too high, we can suffer from a number of negative side effects including cyclical headaches, anxiety, breast tenderness, water retention, irregular bleeding, and weight gain. Unfortunately, a blood test is the only way to know what your hormone levels are but there are other ways to keep your estrogen under control. Increasing the amount of exercise you perform daily can significantly lower estrogen levels.

Total Body Fat Loss Is Key
Isolated movements such as tricep exercises can help build muscle, increase strength, and boost your metabolism. But, spot training isn't enough. If you want results, you need to do the right combination of exercises and lose fat from all over your body before worrying about those so called "problem areas".
To burn fat, your exercise program requires three basic elements:
Cardio Exercise -- Your fitness program should have the right combination of slow cardio and intense interval training.
Strength Training -- Your workout week should also include 3-5 days of strength training per week. It's impossible for a female to bulk up, unless she is intentionally doing so. This part of your fitness routine will tone your muscles, build up your strength, and increase your metabolism. You'll burn fat more efficiently and use the fat you take in through your diet more wisely.
Proper Nutrition -- Without proper nutrition you won't lose fat. Knowing what to eat and when to it it is crucial to achieving your goals.

Exercises To Get That Hot Upper Body
Tricep Dip -- This strength exercise targets your triceps, but it also works your anterior delts, pecs, and rhomboids. The triceps consist of three heads that run from your humerus and scapula to your forearm: the lateral, medial, and long head. The lateral head is found on the top of your arm. The medial head comes down your midline, and the long head runs along the bottom of your arm. These heads allow you to straighten your elbow, and they also work in conjunction with your latissimus dorsi to bring your arm toward your body.
To perform a tricep dip:
1. Position yourself in front of a bench, chair, dip bar, or a set of rings with your hands shoulder width apart.
2. With your legs bent and your feet hip-width apart, elevate yourself so your arms are straight and your elbows slightly bent. (This will keep the tension on your triceps, instead of the joints in your elbows.)
3. Keeping your back close to the support, lower your upper body to the floor by slowly bending your elbows into a 90-degree angle.
4. Continue the movement until you reach the bottom, before pushing yourself back into the starting position. Just be sure to avoid bending your neck or moving your ears close to your shoulders.

Strong, Sensuous Shoulders

If you want a hot upper body, you'll need to work your shoulders.

These usually aren't what women consider sexy, but they are vital! They're the start of the hourglass figure we fight so hard to achieve. But strong shoulders will give you more than just good looks.
When you're exercising your shoulders, you're helping fight the natural ageing process by keeping them strong and building bone density. You're also decreasing your chance of suffering a shoulder injury. Sadly, unlike males, women aren't born with naturally shapely shoulders, so we have to work at it.
Lateral Raises
To really give your delts a workout, try an exercise like the cable lateral raise. This movement focuses on your lateral delt, but it actually works all three.
To perform a lateral raise:
1. Stand with your feet shoulder-width apart and a dumbbell in each hand.
2. Slowly raise them level with your shoulders while keeping your hands in front of your hips and your wrists facing each other. Pause before returning your arms to the start position.
Lats and Traps
When you work your back, you're actually working the latissimus dorsi muscles, or "lats". They start at the top of the humerus and fan down your back to the vertebrae and pelvic girdle.
Your lats make it possible for you to lean back or sit straight. They give your body some stability, but they also allow you to pull your arm toward your pelvis and bring your body toward your arm (like during a chin-up, for example).
Your trapezius muscles, or "traps", run along your spinal column, from the base of the skull to your middle to lower back. Their function? To pull up, down, and towards the centre of your body. They also make it possible for you to shrug your shoulders, lower your shoulder blades,
and bring them together.
Pull-Ups
To get your traps and lats into shape, try pull-ups as a simple way to work a lot of muscles. In addition to working your lats and pectoralis major, pull-ups also work your posterior delts, traps, rhomboid, and your levator scapulae, as well as your teres major, pectoralis minor, and serratus anterior muscles. The biceps, rectus abdominis, erector spinae, transverse abdominis, and obliques are also involved.
To get started, try a standard chin-up. To perform one of these, use an underhand grip to pull your chest toward the bar. Once you've reached the top, hold the position. Then, lower your body into a dead hang.
When you're ready to move beyond a chin-up, switch to a pull-up by using an overhand grip. Then, there are several other variations you can try, including pulsating at the top of the movement or hanging onto the bar for as long as you can.

Importance of Chest Exercises

If you want to have a sexy upper body, you need to focus on the balance between your joints, tendons, target muscles, and their opposing muscles. Referred to as the planes of motion, this balance is a vital component for any quality exercise program. And if you want a strong upper body and back, you'll need to work your pectoral muscles.
The planes of motion is based on the fact that, even though you're working the target muscle (the agonist), you need to be working the opposite muscle (the antagonist) the same amount. If you're doing squats to work your quads, you'll also want to do exercises that work your hamstrings, calves, glutes, and lower back to avoid an imbalance. Hence, the need for chest exercises.
Your pectoral major muscles, or pecs, run from the humerus to the sternum and rib cage. And they work with your back muscles to pull your arm toward your body. Alone, they allow you to pull your arm forward.
Cable Flys
1. Step forward with your chest out and stomach tight to put resistance on your pecs.
2. Bend your elbow slightly and pull the cables toward each other in front of you by straightening your arms. Think of it like there's a stability ball on your chest and you're pulling the cables around the ball.
3. Once you've reached the top of the movement, pause, and return to the starting position.

Sexy Six-Pack Abs

Everyone wants the gorgeous ¬‚at stomach and the famous six-pack. But these stunning 'bumps' aren't separate muscles. They're two muscles called your 'rectus abdominis', and they're found between your ribs and pubic bone, joined in the centre by the linea alba.
It's these muscles that move the trunk of your body, ¬‚ex your spine during movements such as a crunch, and bring your pelvis to your ribcage during leg-hip raises or posterior pelvic tilts. They do more than just help you move, however.
Your rectus abdominis helps

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