How To Flatten Out Your Belly At Home?

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If you want to flatten your belly your belly out, then you must watch what you eat. It must be tempting to eat fast foods and but it is not easy to get rid of fat accumulation in your middle section. It’s all about what you love more…the food or the flat belly.

To lose weight, first strengthen your will power to control food habits and then exercise regularly. There are no short cuts.

Foods to burn belly fat:

cc licensed ( BY ) flickr photo shared by David Torcivia

1. Tangy citrus fruits: Fruits like orange, lemon, kiwi, tangerine, fresh limes serve as excellent fat burners.
Citrus fruits are rich in vitamin C that boosts metabolism and burn fat faster compared to other fruits.
When you start a weight loss regime, consume citrus fruits with many other fat-burning fruits like apple, watermelon, grapes and strawberries for quick results

2. Coloured vegetables: Vegetables are rich in minerals and low on calories.
Veggies like cabbage, broccoli, tomatoes, spinach, beans, and peas are all rich in minerals and have nil fat content in them.
Instead of cooking vegetables with a lot of oil and spices, go for stir-fry veggies with a little olive or sunflower oil.

3. Various dals: Pulses or dal are rich in amino acids, low on calories, and fat. Sprouts are also rich in amino acids and can be included in your healthy diet.

4. Oats for breakfast: Oatmeal contains insoluble fiber and some carbohydrates that don’t let you feel hungry for a longer time and give you strength for better workout.

5. Nutty snacks: A handful of almonds or walnuts are good enough to keep you away from hunger and do not add to your calories.

6. Eggs are best: Eggs are protein rich, low in calories and fat to boost your metabolic rate.

7. Oily Fish: Salmon, mackerel, tuna are rich in protein are boosts metabolism. It contains good fatty acids (omega 3 acid) that burn your belly fat.

8. Lots of water: water increases your metabolism and kicks start the fat burning process.

Workouts for belly fat:

Exercise 1:

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Leg Rotation works on your belly fat and stuffed cellulite in your thighs and hips.

• Lie flat on the ground and lock your hands behind your back while palms facing downward.

• Lift both your legs in the air at about 45 degrees angle from the ground.

• Start rotating them first in clockwise direction for 10 times and repeat the same in anti-clockwise direction without any break.

• Initially, start with 2 clockwise and 2 anti-clockwise rotations and with single legs.

• Beginner can bend their knees and then rotate.

• Do 5-6 sets without any rest.

You will feel the strain in your abdominal muscles and your thighs.

Exercise 2:

• Lie in the same position as the previous asana with hands locked at your back.
  
  

  Source: Shutterstock

• Lift your legs up at 45 degrees angle and lift it up and down.

• Repeat another 5-6 sets.

• Begin with single legs i.e. first 10 up and down with your right leg and then left leg.

The first few days will be painful but gets better with practice.

Exercise 3:

Crunches do wonders to cut down belly fat. Its time you get started doing this abs crunching exercise in the right way.

Source: Shutterstock

 i.   Lie down flat on a mat with your knees bent and feet on the ground. Alternatively you can

also lift your legs off the floor at 90 degrees angle. (See picture).

ii.   Now lift your hands and place them behind your head or keep them crossed on your chest.

iii.   Inhale deeply and as you lift your upper torso off the floor, exhale.

 iv.Do this for 10 times as a beginner and repeat another 2-3 sets.

As you lift your torso, sit at 30-40 degrees angle off the ground to feel pressure on your abdominal muscles.

Exercise 4:

Source: Shutterstock

  i.  Lie on the floor and keep your hands either by your side or behind your head as in crunches.

ii.   Now lift both your legs off the ground bent at the knees.

iii.Bring your right knee close to your chest keeping your left leg out.

iv.Taking your right leg out, bring your left leg close to your chest.

So these are a few exercises and the right diet to help you get that flat ab that haunts you!

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If Freaky Fred Found Fifty Feet of Fruit And Fed Forty Feet to his Friend Frank How many Feet of Fruit did Freaky Fred Find ?

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Birthdays are filled

Birthdays are filled with yesterday’s memories, Today’s joys and tomorrow’s dreams. Your best years are still ahead of you. Happy Birthday!

My heart for you..

My heart for you will never break, My smile for you will never fade, My love for you will never end, I love you & Happy Birthday!

Happy Birthday

We celebrate a person who Brings happiness to everyone, Someone who gives more than she gets, And fills our lives with joy and fun. Happy Birthday!

Birthday are good

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A birthday is memorable for not only sweet cakes but also for sweet smiles and light of the eyes of near and dear ones.

Suraj roshni le kar aayaa

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Ultimate Tips to Choose a Career

A1. Think about what you really enjoy. What brings you alive? What could you do for hours – even if you weren’t paid to do it?

A2. What do others say you’re good at? Sometimes we’re blind to our gifts and strengths but usually other people will comment on them. What do others notice, and constantly affirm?

A3. What’s your work style? Do you prefer a more structured environment? Do you prefer to work with other people or on your own? Do you like to follow guidelines and be told the rules, or do you likely to be creative and have autonomy?

A4. Where would you like to work? In a hospital, in a school, in an office, in your own home? Would you prefer the type of job where you travel frequently, and perhaps to different countries all around the world?

A5. How important is money to you? Are you content with “just enough” or do you want to earn a huge amount? Do you want a regular and predictable monthly income or would you prefer that your salary was based on bonuses and commission? 

A6. How important is the work-life balance to you? Some careers require you to work long hours, to travel on a whim and to put your projects first. Others give employees more flexibility. They let you choose your hours and the days when you will work.

A7. How do you feel about having to work shifts, on evenings, at weekends, or on public holidays? There are many careers that require you to do that.

A8. How well do you function under pressure and stress? Again, decide if that is something that you mind in a career.

Why to read with your child?

A new research has revealed that reading with young children and engaging them can make a positive impact on the kid's future and their family.

Bradford Wiles, who is an Assistant Professor and Extension Specialist in early childhood development at Kansas State University, said that kids start learning to read long before they can ever say words or form sentences.

He said that his focus is on helping parents read with their children and extending what happens when you read with them and they become engaged in the story.

The developmental process, known as emergent literacy, begins at birth and continues through the preschool and kindergarten years. This time in children's lives is critical for learning important preliteracy skills.

Although his research mainly focuses on 3-5 year olds, Wiles encourages anyone with young children to read with them as a family at anytime during the day, not just before going to bed.

He also believes that it is okay to read one book over and over again, because the child can learn new things every time.

Engaging children is how they become active in the story and build literacy skills.

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Managing relationships is like Pizza technology you go layer by layer and get to the toppings last.

1) THE CRUST: Husband and wife form the crust so that is what needs to be given the most effort. This also helps in keeping in laws and outlaws at bay. Like my wife protects me from the sharks in her family and I protect her from my sharks.

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3) TOMATO PUREE: Just wish the sister-in-law and the brother-in-law could have been made paste. They normally don't live too close so maintain the distance, ignorance is bliss.

4) TOPPINGS: Aunts, Uncles, Your friends and mine - Remember each come with a history "Remember what we did when we were in college" let them live their good times as long as it doesnt go to bed with them.

whats your fitness personality??

Tried the gym route and failed miserably? Found the fitness studio’s bright lights, closed windows and air conditioning stifling? Are you a loner, a student, a social butterfly, a sport buff? Do you find group dynamics engaging and motivating? Or are you someone who likes to workout alone, away from noisy and intrusive gyms?  Once you clue into what your fitness personality is, you’ll be able to map out a new fitness routine for yourself. And before you know it, you’ll be well on your way to achieving your health goals. So here’s looking at what your fitness personality is and how it can help improve your workouts…

1. The Private Person: With work and commuting becoming more about bumper to bumper chaos, some people like their private space.  Enter – the need to enjoy certain things by yourself, especially a peaceful workout.
The Workout: Home workouts, mixed with cardio activities like running and swimming.
The Key Ingredient: Self-motivation If you simply want privacy, and are unable to self-motivate, then doing some time in one of the options below is a better idea.

2. The Student: Some of us never grow out of school, which is an excellent thing for health and fitness. Not everyone likes to follow instruction every day, especially not after a long workday spent doing just that. So, if it comes naturally to you, don’t waste time with loosely structured workout routines, sign up for a fitness studio’s class workouts.
The Workout: The sky’s the limit – bootcamp, kickboxing, spinning, anything that involves one or more instructors, and a group of ‘fitness’ students.
The Key Ingredient: Attendance If you skip class, you’ll fall behind in learning and performance, and ultimately yourfitness goals.

3. The End Game Enthusiast: If you can focus on the bigger picture, and swallow a bitter pill for a better future, then you’re an end game enthusiast; someone who believes in doing what must be done.  Keeping the end goal in mind is key to such a fitness personality.
The Workout: The gym – strength training mixed with cardio.
The Key Ingredient: A good fitness instructor Make sure you get a good workout from an instructor who understands that every body is unique and has different fitness requirements.

4. The Socialiser: If you like a buzz in the air, interacting with people from different backgrounds, socialising while working out, then this is your fitness personality. And there’s  lot you can do to let it become a big part of your workout.
The Workout: Dance workouts in styles like street jazz, salsa, tango, krumping, etc.
The Key Ingredient: Attendance & equipment Most dance styles call for specific shoes, which you cannot compromise on. Also, since each class is about learning a routine and practising it – attendance is quite important.

5. The Sports Buff: Were you a sports enthusiast in school? Do you still crave the sports fields, and competitive spirit? For the sports buff fitness personality, no class workouts, home workouts, gym workouts, or dance workoutswill ever be interesting enough.
The Workout: Sports as exercise – anything from football to cricket, tennis, squash, or volleball.
The Key Ingredients: Finding a sports partner or team Most of us who love playing sports for exercise often get stuck when it comes to finding people to play with. So when you find a tennis partner or a basketball team, do not let them go.