8 At-Home Workouts to Lose Weight and Build Muscle

1. Chest Bedroom Workout

-Pushup (10-15 reps)
-Pullup (in doorframe, as many reps as possible)
-Plank (60 seconds)
-Renegade Row (10 reps)

Repeat 5 times

2. Total Body Burn Out Workout

Perform exercises labeled “A” then exercise labeled as “B,” rest, repeat for prescribed sets/reps.

1A. Dumbbell Lunge
1B. Pushup
3 sets, 8-12 reps each, 90 seconds between supersets

2A. Dumbbell Romanian Deadlift
2B. Ab-Wheel Rollout
3 sets, 6-8 reps each, 90 seconds between supersets

3A. Dumbbell Curl
3b. Dumbbell Shoulder Press
3 sets, 12-15 reps each, 2 minutes between supersets

4A. Plank
4B. Dip (can be done on a chair)
3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets

3. Workout

1A. Body-Weight Squat
1B. Lying Glute Bridge
As many sets as needed, 100 total reps for each exercise, 60 seconds between sets

2A. Reverse Lunge
2B. Dumbbell Romanian Deadlift
4 sets, 10 reps, 90 seconds between sets

3. Wall Sit
Lean against a wall and squat down, until your knees are bent 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.

4. Workout

Perform all exercises as a massive superset, rest 2 minutes, then repeat 5 times.

1. Jump Rope (60 seconds)
2. Burpee (10 reps)
3. Dumbbell Curl-To-Press (15 reps)
4. Bear Crawl (60 seconds)

5. Ab Workout

1A. Ab-Wheel Rollout
1B. Superman hold
3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets

2. Renegade Row
3 sets, 10 reps, 60 seconds rest

3. Plank
3 sets, 60 second hold, 90 seconds rest

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________________________________________________________________________6. Upper Body Muscle Builder Workout

1. Pushup 55*
See below for description. 3 sets, 3 minutes between sets

2. Plank
3 sets, 60 seconds, 60 seconds rest

3A. Body-Weight Squat
3B. Dumbbell Curl
3 sets, as many reps as possible, 90 seconds rest between supersets

4A. Dip (can be done on a chair)
4B. Pullup (in doorframe)
5 sets, 5-10 reps, 45 seconds rest between supersets

* Perform 10 pushups, rest 30 seconds; then 9 reps, rest 30 seconds; then do 8 reps, all the way down to 1.

7. Lower Body Muscle Builder Workout

1A. Body-Weight 1¼ squat*
1B. Dumbbell Romanian Deadlift
5 sets, 10 reps (as many as possible for squat), 90 seconds rest

2A. Walking Lunge
2B. Lying Glute Bridge
5 sets, 20 reps, 90 seconds rest

* Perform a body weight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep.

8. The Back Saver Workout

1A. Pushup
1B. Prone Back Extension
3 sets, 12 reps each, 90 seconds rest

2A. Plank
2B. Prone Pressup*
3 sets, 10 reps (60 second plank), 90 seconds rest

3. Staggered Romanian Deadlift
3 sets, 6 reps/side, 60 seconds rest

* Lie facedown on the ground, hands where they would be for a pushup. Push yourself up as in a pushup, but leave your hips and legs on the ground. Hold for one second then return to the start position.

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How Much Belly Fat Do You Have? - - - - - The Absolute Fastest Way To Lose Belly Fat

Surprise: Everyone has some belly fat, even people who have flat abs.

That's normal. But too much belly fat can affect your health in a way that other fat doesn't.

Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs.

It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.

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How Much Belly Fat Do You Have?

The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there's a much simpler, low-cost way to check.  

Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level.

For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man.

Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline.

“What we’re really pointing to with the apple versus pear, is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat."

Even if you're thin, you can still have too much visceral fat.

How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.  

Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were  more likely to have too much visceral fat.

The key is to be active, no matter what size you are.

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Source : http://www.webmd.com/
Reviewed by Michael W. Smith, MD

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Healthy Foods & Drinks that can make you FAT

No: 01 - Avocado 
Avocado is everywhere, and rightfully so. It’s a super-food. Each fruit is packed with 10 grams of fiber and more than twice the potassium of a banana. Avocado has been shown to lower cholesterol levels, reduce cancer and diabetes risk, and improve skin health. The drawback: Due to its high-fat content (heart-healthy mono-unsaturated fat is still fat) and the heavy praise avocado receives for its health benefits, it’s all too easy to go overboard. 

“While they’re packed with more than 20 vitamins and minerals, avocados are still calorically dense,” says Tanya Zuckerbrot, R.D., author of The Miracle Carb Diet. 

“Use moderation when adding them to your salads, sandwiches, and anything else".

No: 02 - Nuts 

Hit up a sporting event or hang out at a local bar and you’re sure to come across a variety of nuts—and guys chowing down on them like they’re pieces of popcorn. It’s the perfect example of good gone bad. Like avocado, nuts are loaded with heart-healthy fats. But healthy doesn’t always mean lean. A couple of beers and a few handfuls of nuts and you’ve tallied up some serious calories. 

“A 1-ounce serving of nuts contains 135 calories, and how many nuts you get in a serving will depend on your nut of choice,” Zuckerbrot says. 

“Think about it: Would you rather have 12 cashews or 22 almonds”

No: 03 - Protein Bars

Protein is good, right? Damn right it is. But not if it’s double-decked with ab-killers fat and sugar. Your protein-bar approach: Save them for when you’re in a jam, like when you’re traveling or out on a long hike, and in those instances eat half the serving size at a time. Rule No. 2: shop smart. Pick a bar with reduced sugar, or opt for a ready-to-drink (RTD) alternative. These products typically contain half the fat and sugar, and 100 fewer calories, compared with bars.

No: 04 - Granola & Trail Mix

In theory, whole-grain, fiber-rich mixes make great on-the-go snacks. Problem is, they’re often dressed up with ingredients like honey, dried fruit, seeds, and chocolate—plus it’s hard to stick to the proper portion size. 

“A serving of granola is only one-quarter cup—about 4 tablespoons—which is hardly enough to keep you feeling full until lunch,” Zuckerbrot says. 

Your plan of attack: Again, save these convenient eats for when you’re in jam and opt for a stripped-down mix sold in a bag that contains a single serving.

No: 05 - Dried Fruit

Take all the nutrients and antioxidants from several servings of fruit and shrink them down into something that’s super easy to eat. Sounds great, right? Well, these miniature fruit snacks are often loaded with added sugar, plus it’s not out of the norm to plow through an entire bagful. Go for fresh instead. 

“Two tablespoons of dried cranberries or raisins have the same amount of calories as 1 cup of fresh raspberries or 1¼ cups of strawberries,” notes Zuckerbrot.

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No: 06 - Chocolate

High-cocoa chocolate contains compounds called poly-phenols, which research shows may keep blood vessels dilated and help lower blood pressure. But before making a daily habit of the dark sweets, be mindful that along with cocoa comes saturated fat and sugar. 

“You may think it’s good for your heart, which it can be if eaten in moderation. But go overboard and you’ll get lots of calories that can pile on weight, which isn’t heart healthy at all,” Zuckerbrot says. 

Look for brands with the highest percentage of cocoa and opt for smaller packages versus the temptation of larger bars.

No: 07 - Gluten-free Foods

Even if you don’t have a wheat allergy, you may be drawn to gluten-free versions of pizza, pasta and pancake mix because they just sound healthier. But get this: 

“Many gluten-free products actually have more calories than similar versions that contain gluten,” warns Zuckerbrot. 

“Ingredients such as cornstarch and brown rice flour, which are used by manufacturers to mimic the texture and taste of gluten, are more calorically dense than the ingredients they replace.” 

Your best bet: stick to whole foods that are naturally gluten-free, like Quinoa.

No: 08 - Nutrition Water

These tricked-out thirst quenchers might promise magical powers, like reviving you from the worst hangover of your life or helping you stay focused at work on a Friday afternoon, but the boost you feel after downing a vitamin-enhanced beverage comes more from sugar than it does from a slew of B vitamins and electrolytes. Some 20-ounce bottles contain more than 30 grams of the sweet stuff. And just like your body absorbs nutrients more effectively from real food than it does supplements, the same thing applies to the vitamins and minerals that have been used to fortify these rainbow elixirs.

 “Get your nutrients from food, and stay hydrated calorie-free with pure water,” suggests Zuckerbrot.

No: 09 - Smoothies

Order a blended drink at a juice bar and it’s all too easy to end up with a gut-busting beverage in your hands. Thanks to colossal cup sizes—we’ve spotted smoothies as big as 32 and 40 ounces—and dessert-like ingredients such as peanut butter, chocolate, real coconut milk, and sherbet, slurping down 600 to 1,000 calories (or more) is a cinch. A better bet: make your drink at home. 

“Add ice, a serving and a half of produce, and yogurt for a protein boost and rich, creamy texture,” advises Zuckerbrot.

No: 10 - Tuna

In its plain form, tuna is a smart pick, not to mention one of the most wallet-friendly ways to eat healthy. One can contains fewer than 200 calories, has only about 1 gram of fat, and packs 42 grams of muscle-building protein. But turn your tuna into tuna salad, and that’s where things go downhill. A tablespoon of mayo adds 10 grams of fat, plus 90 extra calories. 

“Go for low-fat or fat-free mayo instead,” Zuckerbrot says. 

“And to cut back on calories even more, serve your sandwich open-faced on just one slice of bread. Even better, put that scoop of tuna salad over a green salad.”

No: 11 - Coffee Drinks

A cup of black coffee sets you back a measly 5 calories, but it’s hard to stomach the stuff straight up. We know you’re smart enough to stay away from fat-laden frappuccinos topped with whipped cream, but innocuous-sounding blends of espresso and milk can still carry a load of calories if you aren’t careful. For example, a 20-ounce latte made with whole milk weighs in at almost 300 calories and 15 grams of fat—and that’s before adding sugar.

“If you want to add lightness to a robust brew, add just a splash of cream instead of the full cup of milk that goes into a latte,” Zuckerbrot says. 

“If it’s sweet you need, choose non-nutritive sweeteners and sugar-free syrups.”

No: 12 - Flavored Greek Yogurt

We get it: Greek yogurt’s got a tart taste, and it’s tempting to reach for a sweetened-up variety (there are dozens of flavor combos to pick from, after all). But a 6-ounce container of blueberry Greek yogurt packs approximately 16 grams of sugar, half the recommended grams of sugar per day.

 “Your best bet is to stick to plain fat-free Greek yogurt and add your own berries,” Zuckerbrot says.

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Can chia seeds really help you lose weight?

Enjoy chia seeds for their flavor and to boost the fiber, protein, calcium, antioxidants, and omega-3s in your diet. But don't expect a big weight loss boost. 

Unfortunately, there is no magic bullet (or seed) for weight loss. If you want to lose weight, you'll need to follow a healthy, calorie-controlled diet and get more physical activity. 

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Fat Belly - Appropriate Foods for Fat Belly

• Green tea: 
  This powerful fat fighter tastes great and is loaded with antioxidants, which help fight disease and inflammation. Aim for 1 or 2 cups per day.
  

• Hot and spicy seasonings: 
  Seasonings like cayenne pepper help to boost metabolism, helping you burn more calories and make weight maintenance even easier.
  

• Lean protein (especially fish!): 
  Aim to include a good source of lean protein, such as fish, chicken breast, or tofu, with every meal. Not only does protein provide a slight metabolism boost, but it also helps you feel satisfied for hours after eating.
  

• Low-fat Greek yogurt: 
  This type of yogurt is a great source of protein as well as calcium, which has been shown to help reduce overall body fat and belly fat. Because Greek yogurt contains twice the amount of protein as your typical yogurt, it helps you stay full longer, fighting cravings for belly-busting foods.
  

• Non-starchy vegetables: 
  Because vegetables fill you up without filling you out, they’re really the backbone to any healthy eating plan. They’re also loaded with anti-inflammatory properties to continue to banish belly fat for life. Even when you reach your goal weight, aim to have a minimum of four servings of non-starchy vegetables every single day.
  

• Walnuts, flax-seeds, or chia seeds:
  
  These nuts and seeds are loaded with belly-fighting omega-3 fatty acids. Their rich fiber and protein content also help to keep you full. Just remember that they’re rich in calories, so one to two servings a day is really all you need.

Source : www.dummies.com

Fat Belly - Main principles of the fat belly diet plan

•  Eat! 
   Don’t skip meals; otherwise you’ll become too hungry, eat too fast, and ultimately eat too much.
  
•  Transition to whole grains. 
  Whole grains are richer in nutrients and fiber, helping you to stay full longer and preventing nasty spikes in insulin, which trigger belly fat storage.
  
•  Stay active. 
  Even if you don’t have a regular exercise routine, get a pedometer and make sure you get in a minimum of 10,000 steps every single day.
  
•  Eat more produce. 
   Fresh vegetables and fruits are key to good nutrition. They’re loaded with filling fiber and packed full of disease-fighting antioxidants. They’re also low in calories.
  
•  Avoid inflammatory foods. 
   Inflammation triggers belly fat storage and is an underlying factor in many disease states. Avoid refined carbohydrates, foods rich in saturated fats and trans fats, and highly processed foods. All of these foods can promote inflammation.
  

•  Eat at least one good source of healthy fat every day.
  Monounsaturated fats and omega-3 fatty acids help to fight both belly fat and inflammation. These fats are essential to maintaining a desirable body weight as well as preventing disease.

• Drink at least 8–10 cups of water every day. 
  Hydration helps keep your energy level up, fills you up to help you reduce your portions at meals and snacks, and helps your metabolism function at its peak. So drink up!
  

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Source : www.dummies.com

Weight Loss Tips

1: Variety Is Overrated
Who hasn't heard the advice to "just take a bite of everything" if you're at a buffet?
But as it turns out, variety doesn't deserve its good reputation, says Dawn Jackson Blatner, RD, a Chicago dietitian and author of The Flexitarian Diet.
"We know that variety makes you eat more," she says, citing several published studies and her own experience in counseling weight loss patients.
For example, researchers in France found that study participants ate more french fries when they were offered catsup and mayonnaise along with them. And when they were given the option of having cream or whipped cream with their brownies, they ate more than when the brownies were offered plain.
Other researchers have found that people who have been able to maintain weight loss tend to eat diets with limited variety.


2: Have Barley for Breakfast
"Barley is the new oatmeal," says Jackson Blatner.
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Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That's because the carbs in barley and rye kernels are "low glycemic index," meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.
One caveat: "Buy hulled barely, not pearl barley," Jackson Blatner says. The Swedish researchers used minimally processed hull barley, and they can't vouch for the same effects for more processed forms, such as pearl barley.


3: Beef Up Your Lunch Salad
One of the most common mistakes dieters make is to eat a vegetable salad with little or no dressing for lunch, says Joan Salge Blake, RD, professor of nutrition at Boston University and a spokeswoman for the American Dietetic Association. "Then they are starving by mid-afternoon," she says.
A salad is a great choice, she says, if you add some protein and a little fat to help keep you feeling full longer.
Top your greens with a 3 oz piece of chicken breast, and you've added about 26 grams of protein but just 140 calories. Add about two tablespoons of light salad dressing, and your salad may be filling enough to get you through the 3 p.m. hunger slump without hitting the vending machine.
Happy Weight vs. Healthy Weight


4. Stock Up on Frozen Vegetables
Sure, fresh vegetables are delicious and nutritious. But faced with the need to scrape a carrot, wash and slice a zucchini, or cut broccoli into florets, many of us say, "Too much trouble!" and reach for chips instead.
To make things easier, stock your freezer with frozen vegetables, Blake tells dieters.
"They are already clean, chopped and ready to cook in the microwave," she says. "It's like having Rachael Ray in the freezer."
An even better way to be sure you eat more vegetables: Cook the frozen veggies ahead of time. Microwave the whole bag of green beans, for instance. Then keep them in the refrigerator, ready to dump into canned soups, add to a salad, or just eat by the handful.
Possibly Unsafe Stimulant in Some Diet Supplements


5: Make Yourself a Party Tray
The type of party tray Jackson Blatner is talking about is a big vegetable platter, maybe with some low-fat dip on the site --the kind you put on the buffet for weight-conscious guests.
But this one is just for you and any interested family members. Keep it in the fridge at eye level, encouraging you to snack healthy and avoid the higher-calorie contents of your refrigerator.
Several studies have found that we tend to eat more when food is within easy reach. Secretaries who placed candy on their desks ate about 48% more than when the candy was 6 feet away, according to research by Brian Wansink, PhD, director of the Food and Brand Lab at Cornell University.


6: Turn Down the Thermostat
Spending time in a chilly house -- about 61 degrees Fahrenheit -- may boost the fat-burning power of the "brown fat" in your body.
Brown fat is considered "good" fat, as opposed to regular or white fat, which stores calories and tends to accumulate. Researchers believe that lean people have more of the brown type of fat, and that the amount of brown fat a person has declines with age.
Scandinavian researchers found that exposure to these chilly temperatures boosted the metabolic rate of brown fat 15-fold, helping burn more calories.
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But Jackson Blatner cautions not to expect too much: "It's not going to be any kind of a miracle," she says. And beware if you're the type who eats more when you feel cold.


7: Downsize Your Dinnerware
Experts say they've seen it again and again: The larger your plate, the more you're likely to put on it. So serving your meals on smaller plates can help you eat less.
But don't throw out those dinner plates, Blake suggests. Use the smaller, lunch-size plates to serve dinner, and use the dinner plates for salads.


8: Go Out for Treats
If you're the type who overdoes it on sweets and snacks, Jackson Blatner suggests, make yourself work a little for your favorite indulgences. Don't keep them in the house, but give yourself permission to go out and get them when you really need to.
Want a brownie? You have to go to the bakery. Craving a frozen yogurt? You must find the nearest frozen yogurt shop.
"The more hassle tasty treats are, the less likely you are to eat them," says Jackson Blatner, who does this herself and finds her sweets consumption has declined without making her feel deprived.
Is 'Slow and Steady' Weight Loss Really the Best Approach?


9: Try on Your Skinny Jeans Every Friday
Find a pair of pants that is tight, but not impossible to zip, Blake suggests to her weight loss patients. "Every Friday morning, try them on," she says.
Why Friday? Weekends are typically a tougher time to stay on diets, she says. And the Friday morning try-on will motivate you to watch your eating during the weekend.
"If they are loose, you will say to yourself 'I am making progress, I am staying on track during the weekend,''' she says.
And if they're snug? That will provide motivation to stick to your diet so they'll fit better next week, she says.
Body May Change Bad Fat to Good After Exposure to Cold

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