Exercises to Lose Your Muffin Top

These moves will slim down your spillover spots while toning your tummy

Who was the joker who dubbed the jiggle that hangs over our jeans love handles? There’s not much to love. But before you go side-crunch yourself into a stupor, remember this: You can’t focus exclusively on your mirror muscles and expect to see a flat belly fast. This well-rounded workout, created by Melissa Paris, a certified personal trainer who also holds a degree in dietetics and nutrition, targets all of the muscles that make up your midsection. Not only will you be able to finally deflate that soufflé rising over your trousers, but you’ll also have a stronger core, better posture, and sexier abs.

Complete the exercises in the order shown for the recommended sets and reps or duration to take muffin tops off the menu.

1. Plank
“This isolation exercise targets your internal abdominals, called the transverse abs,” says Paris. “These muscles are the deepest muscles that act as a girdle that holds everything together. By strengthening them you’ll develop a stronger core and a slimmer waistline.” Start by getting into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold for 30 seconds. As the exercise becomes easier over time, increase the duration of your hold by intervals of 15 seconds, eventually working up to 3 minutes.

2. Side PlankThe side plank is another isolation and balance exercise that targets your core, hips, and back—muscles that play a large role in smoothing out love handles, says Paris. Start by lying on your side with your knees straight and feet stacked. Prop up your upper body on your left elbow and forearm, then raise your hips until your body forms a straight line from the ankles to the shoulders. Hold for 30 seconds and repeat on the other side. As the exercise becomes easier over time, increase the duration of your hold by intervals of 15 seconds, working up to 3 minutes.

3. Scissor KicksWorking your obliques not only defines your waistline, it also improves posture, which can help decrease back pain, says Paris. Start by lying on your back with feet 6 inches off the ground and your hands by your sides. Pull your navel in toward your spine to eliminate the arch in your back. Keeping both feet off the ground and your legs straight, alternate kicking your feet toward the ceiling. Kick with your right leg, then your left leg. That’s 1 rep. Repeat for 10 to 15 repetitions.

Make it harder Do the exercise while wearing ankle weights.

4. Vacuum ExerciseThe transverse abdominals are the most important muscles to target when you’re trying to flatten your belly, says Paris. They’re hard to reach—but this do-anywhere move hits ’em. Start on all fours with your spine relaxed and inhale deeply. While you exhale, pull your navel toward your spine and hold for 12 seconds. That’s 1 rep. Repeat for 12 repetitions.

5. Opposite Arm and Leg RaiseBalance and stabilization exercises like this one will strengthen your core and lower back, giving way to a slimmer waist, says Paris. Start on all fours. Then simultaneously lift your right arm straight in front of you and left leg behind you, creating a straight line between your fingertips and heel. Hold for a breath and return to start. Repeat the move, this time using your left arm and right leg. That’s one rep. Complete 20 repetitions.

SOURCE: http://fitbie.ca.msn.com/get-fit/exercises-lose-your-muffin-top

How to speed up your metabolism and lose weight fast

Improve your metabolism by making a few simple changes to your lifestyle

We are all programmed to think that the key to losing weight is to exercise more and eat a balanced diet. But even before you step into your running shoes or reach for the low-fat option on the supermarket shelf, there are steps you can take to reduce the amount of fat on your body.

Top of the list is learning how to send your metabolic rate into hyperdrive.

Increasing the speed of your metabolism - the amount of energy (calories) your body burns through - is essential for maintaining a healthy weight. Many men struggle with a slowing metabolism as they get older, which is why, no matter how hard they work out, shifting excess blubber becomes a near-impossible task.

Turning your metabolic rate up to 11 is all about eating the right foods and making a few simple changes to your lifestyle. Here's our guide on how to do it.

Eat the right foods: Most of us have at some point in our lives experienced that sinking feeling when, confronted by our chubby reflection in the mirror, we realize it's time to go on a diet.

And while it's understandable that this leads some men to drastically reduce the amount of food they eat or to even starve themselves, this spells disaster for your metabolism.

Fasting forces your body to slow its metabolic rate right down, allowing it to hold on to calories, protect your fat reserves and burn muscle. It's not about eating less, it's about eating the right foods - so light a fire under your metabolism by chowing down on nutritionally sound snacks when you feel hungry.

Get plenty of sleep: Getting a good night's sleep has multiple health benefits, including boosting mental health and cognitive function and reducing stress. But did you know it can also help control your metabolism, and therefore help you to lose weight?

Researchers at the University of Chicago found that chronic sleep loss reduces the body's ability to perform basic metabolic functions, including processing calories.

The team of experts believe those of us who are well-rested lose 56 per cent more fat when dieting compared to the sleep-deprived. A sluggish metabolism is also thought to drive appetite, meaning you are more likely to snack during the day.

Don't skip breakfast: Why is a fast metabolism so important? Because it means you burn more calories, even when you are at rest. But your metabolic rate needs a helping hand at the start of the day, which is why you should always, always eat a healthy breakfast. As well as giving you the energy you need to get through the day, a breakfast that - ideally - gives you around 25 per cent of your daily calorie intake and is part protein, fat and carbohydrate (porridge with fruit is best) will keep your metabolism ticking over nicely until lunch.

Drink cold water: Hydration is essential for good health, especially if you spend long hours in the gym, but researchers now think you can turn up your metabolism even higher by ensuring the water is ice cold. Research carried out in Germany found that drinking six cups of cold water daily can help you burn an extra 50 calories a day (the experts believe more energy is required to heat the cold water to your core temperature), which adds up to five pounds of weight lost in the course of a year. Finally, that excuse to buy that mini fridge we've all been waiting for.

Add spice: It's not just about cooling down the body - turning up the heat can also have a positive impact on your metabolism. Fire it up by adding spice to your food; fiery chillies contain capsaicin, a compound which increases your body's internal furnaces which in turn boosts your metabolic rate. Try adding chillies, red peppers or even salsa (fantastic on scrambled eggs) to your meals and reap the nutritional rewards.

Do interval training: That slow, tedious run you do three or four times a week no longer helping you to lose weight? That's because you've plateaued; your body has caught on to your feeble exercise regime and your metabolic rate has flatlined as a result. To boost metabolism, the intensity of your workouts - and therefore your heart rate - needs to go up, which makes interval training the perfect antidote to plods around the park. One study carried out at East Tennessee State University found that high intensity interval training increases the resting metabolic rate for the following 24 hours. In other words, you are rewarded with a whole day of benefits.

Embrace protein: Protein - is there anything it can't do? It builds lean muscle, keeps you feeling fuller for longer (which makes you less likely to snack) and now it seems it can also help increase your metabolism. It is thought that, because protein is so complex compared with carbs or fat, the body expends more energy breaking it down, which means you can increase calorie burn by as much as 35 per cent after your protein-packed meal. Make sure your diet contains lots of eggs, lean cuts of meat, fish and poultry.

Get your caffeine kick: The debate over whether coffee is good or bad for us looks set to run and run, but there is no doubt that caffeine does offer the body several health benefits, including giving your metabolism a jolt by stimulating the central nervous system. Researchers also believe that the antioxidant catechins - high levels of which are found in tea - can raise your metabolic rate by as much as 10 per cent. Green tea has been shown to be particularly adept at promoting weight loss: five cups daily can rev up your metabolism to the tune of burning off an extra 90 calories a day.

Build up muscle: Basic rule - the more muscle you have, the higher your metabolic rate.

This is because muscle tissue is active, whereas fat is as inactive as the sofa-bound slobs it likes to cling to. While your muscles are constantly on the move, your fat cells are stationary. This means that more muscle allows your body to burn calories, even when you put your feet up.

Exercises such as resistance training combined with a protein-rich diet will increase your muscle tone - and subsequently give your metabolism a lift.

Become an iron man: Your muscles need a constant supply of oxygen to help them burn fat, and it is the iron in your diet that helps carry this vital supply of O2 directly to them.

An iron deficiency means your muscles can't burn as much energy, signalling a slowing down of your metabolic rate.Make sure your diet is full of iron-rich foods like shellfish, spinach, steak and beans to replenish your supply and avoid running the risk of a poor metabolism and sapped energy levels.

SOURCE: http://lifestyle.ca.msn.com/health-fitness/diet/how-to-speed-up-your-metabolism-and-lose-weight-fast-429?page=1

Best Workout for Your Body Type

You're a bit wider on the bottom than you are on top. Tone your arms and shoulders, and get tighter all over with our pear-friendly workout.

You're stick straight with very few curves. Add more shape to your waist and sculpt your glutes with this workout plan for straight body types.

Your bust and hips are larger compared to your waist. Add full-body muscle tone and shape up those arms and legs with this curves-a-licious workout.

You have broad shoulders and narrow hips. Tighten your core, and add some shape to your butt and thighs with this athletic-body-type workout.

SOURCE: http://www.womenshealthmag.com/fitness/workout-routines-by-body-type

The (15 Minute) Superfast Total-Body Workout

Four moves. That's all it takes to fire up your fat burning and build lean metabolism-charging muscle

This basic routine hits all of your major muscle groups. Do these moves one after another with no rest in between. Repeat the circuit a total of three times, resting one minute between each circuit.

1. Squat: Stand with your feet hip-width apart, holding dumbbells at your sides (left). Squat down as if you're sitting into a chair until your thighs are nearly parallel to the floor, keeping your knees from jutting past your toes (right). Slowly return to the starting position. Do 12 to 15 reps.

2. Chest Press: Lie back on an exercise bench and hold the dumbbells over your chest at arm's length. Your palms should be turned slightly inward (top). Lower your arms until the weights are even with your chest (bottom). Press back to the starting position. Do 12 to 15 reps.

3. Bent-Over Row: Holding a pair of dumbbells, slightly bend your knees and bend forward until your torso is nearly parallel to the floor, your arms hanging down, palms facing back (left). Squeeze your shoulder blades together and pull the dumbbells to your chest (right). Lower back to start. Do 12 to 15 reps.

4. Bicycle: Lie on your back, knees bent 90 degrees and legs lifted so calves are parallel to the floor (top). With your hands behind your head, lift your right shoulder off the floor and curl toward your left knee as you extend your right leg (bottom). Then curl toward your right knee as you bend it and extend your left leg. Imagine leading with your shoulder, not your elbow. Don't pull up on your head; make your abs do the work. Alternate this way for 12 to 15 reps per side.
SOURCE: http://lifestyle.ca.msn.com/health-fitness/fitness/the-15-minute-superfast-total-body-workout?page=5

Lean Legs, Tight Tush

Get a slammin' lower body with these leg exercises
This workout targets every inch of your lower body—glutes, quads, hamstrings, hips, inner thighs, and calves—to build lean muscle in your bottom half and boost your metabolism, while also improving your core strength and balance.

What to Expect Three days a week, do two or three sets of this routine, resting for 60 seconds between each exercise. Shorten your break time (or get rid of it completely!) to increase the challenge even more. 

GET STARTED * Watch the video and learn how to do the exercises
* Download a printable version of the workout (below)

** If you can't see this video click here: http://bcove.me/3hbr2rq3
SOURCE: http://www.womenshealthmag.com/fitness/lower-body-workout-for-women?cm_mmc=MSNCAN-_-The%2015%20Minute%20Skinny%20Jeans%20Workout-_-Slideshow-_-lean%20legs%20tight%20tush

The (15 Minute) Skinny Jeans Workout

It's the region most of us love to hate - our hips, thighs, and backsides

For a lower body you'll love, you need to do two things: burn fat, and lift and firm your tush. This routine does both. Do these moves one after another with no rest in between. Then repeat the circuit so you perform it a total of two times.

1. Squat, Lunge, Curl: Stand with your arms at your sides and squat until your thighs are parallel to the ground (left). Push back up to the starting position. Then take a giant step forward with your left foot and lower your body until your left thigh is parallel to the ground (middle). Push up onto your left leg and immediately curl your right heel toward your glutes (right). Return to start. That's one rep. Repeat, stepping forward with your right foot. Continue alternating the sequence for 20 reps.

Tip: For a challenge, add dumbbells.

2. Dumbbell Sumo Squat: Grab a heavy dumbbell and hold one end in each hand at arm's length in front of your pelvis. Set your feet about twice your shoulder width apart, toes turned out slightly (left). Lower your body as far as you can by pushing your hips back and bending your knees (right). Pause, then push yourself back to the starting position. Do 10 to 12 reps.

Tip: Keep your torso as upright as possible with your lower back naturally arched.

3. Stability Lunge: Stand with your feet shoulder-width apart and your arms at your sides. Lift your right knee until your thigh is parallel to the floor as you raise your arms overhead, palms touching (right). Hold for five seconds, then slowly drop your right foot into a front lunge (left). Bring your left leg forward and return to standing. That's one rep. Do 10 to 12 on each leg, alternating sides.

 4. Dumbbell Bent-Knee Deadlift: Line up a pair of 10-to 15-pound dumbbells horizontally on the floor in front of you. Squat, keeping your chest up, and grab the dumbbells with an overhand grip. Your arms should be straight and your lower back slightly arched, not rounded (left). Contract your glutes and stand up with the dumbbells, straightening your legs, thrusting your hips forward, and pulling your torso back and up (right). Slowly lower the dumbbells to the floor. That's one rep. Do 10 to 12.

5. Single-Leg, Single-Arm Reach: Stand and raise your right arm in front of you (left). Bend from your hips and lift your right leg behind you until it's parallel to the floor (right). Contract your glutes and hamstrings as you return to standing. That's one rep. Do 10 to 12 reps, then switch sides and repeat.

6. Elevated Reverse Lunge: Stand on a six-inch step or box, hands on your hips (left). Squeeze your left glute, step back with your left leg, and lower until your right knee is bent at least 90 degrees (right). Pause, then push through the right leg to return to start. That's one rep. Do four to six reps, then repeat with the other leg.

7. Cable Pull-Through: Stand two feet from a cable machine on the lowest setting (or secure a resistance band to a low sturdy object). With your back to the station, straddle the handle with your feet shoulder-width apart, then squat until your thighs are nearly parallel to the floor. Reach back through your legs and grab the handle with both hands, arms straight (left). Keeping your head up, drive your heels into the floor and straighten your legs to standing, pulling the handle out in front of you and keeping your arms straight (right). Pause, then lower the weight and repeat. Do 10 to 12 reps.

Excerpted from The Women's Health Big Book of 15-Minute Workouts, by Selene Yeager and the editors of Women's Health (October 2011, Rodale), available at WH15MinuteWorkouts.com

SOURCE: http://lifestyle.ca.msn.com/health-fitness/fitness/the-15-minute-skinny-jeans-workout?cp-documentid=31302576&page=1

25 Ways to Wear a Scarf (video)

It's officially scarf season and aside for hunting down cute, cozy neckwarmers, we've been looking for creative new ways to wear a scarf. This video, courtesy of the blog Wendy's Lookbook, certainly has fulfilled our craving. You've probably tried the one-loop, the European loop, the classic drape, the infinity, and the wrap, but what about the Mira, the waterfall, the boa, and the fake knot? Check out 25 ways to wear a scarf in 4.5 minutes.

Source: http://ca.shine.yahoo.com/25-ways-to-wear-a-scarf--video-.html