7 Fat Loss Strategies For Busy Moms

By Holly Rigsby, CPT
www.FitYummyMummy.com

Would you like to “jump start” your metabolism and lose your ‘mommy belly’ once and for all? If so, the following seven tips are exactly what you need to improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and the need to pull your ‘skinny jeans’ out of the closet.

1. The majority of your workouts should be composed of free-weight, bodyweight or cable exercises.

Compared to machines, free-weight, bodyweight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.

2. Use exercises that work more than one muscle at a time.

When focusing on fat loss, you can’t worry about “shaping” exercises, instead you should use exercises that’ll get you the biggest bang for your buck and work as many muscles as possible. Isolation exercises can be used at the end of a workout to work on a specific target area, but they just serve to supplement your core movements.

Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.

If you seek lean, toned muscles and the increase in metabolism that comes with them, you must choose exercises that work as many different muscles as possible. One of the main reasons why squats are superior to leg extensions for improving your body is that they also work your butt, hamstrings and inner thighs in addition to toning your quadriceps while leg extensions focus on just the front of your thigh and don’t really offer any other benefit. That same rationale hold true for arm exercises too. That’s why dumbell presses and dips will are more valuable for your arms than triceps kickbacks and pushdowns.

A good rule of thumb is to use movements that will allow you to use the most weight. These will have a systemic effect on your body that’ll help maintain or increase your lean muscle, and in turn ignite your metabolism.

3. Pair exercises.

Pair your exercises together so that you alternate between upper-body exercises and lower-body exercises or between exercises that target opposing muscle groups (e.g. chest and back).

This type of approach will keep your workouts short and efficient by eliminating much of the downtime that comes between sets of a single exercise since you are working on one movement while resting from another. This approach can also yield huge benefits in your mission to burn fat. Since you’ll constantly be moving and keeping your heart rate elevated, you’ll be burning far more calories than you would during a typical workout.

4. Keep your reps between 8 and 12.

Through research, it has been determined that the best range for building lean muscle is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. “High reps for tone and fat loss” is one of the biggest (and most unproductive) training myths! Somehow the aerobics, yoga and Pilates’ community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!

5. Rest only 30 to 60 seconds between sets.

When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.

If your first movement in an upper/lower body pair is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly “easy” exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the pair.

6. Perform total body workouts.

You must drop the notion that muscle groups work independently of one another. Muscles work together and should be trained that way. Besides, not only does this approach mean less time in the gym, but by working the whole body three times per week, you’ll be maximizing the fat burning effect of your program.

7. Cardio is not the cure-all for fat loss.

Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.

Take these strategies and incorporate them into your workout routine. Not only will you save a lot of time, but you’ll also soon see a leaner and more toned body. Not to mention a few more turned heads and the re-emergence of your skinny jeans.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”

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Hair Loss Shampoos:

I’m Gonna Wash that Problem Right Out of My HeadThere are literally hundreds of shampoos available on the retail market, purporting to help hair loss sufferers.

Generally speaking, these products do not help create new hair growth, but, rather, rely on volumizing existing so that it looks fuller and thicker. Other products, to include mousse, are sold separately, and also purport to make hair fuller and thicker. Laboratory tests actually show swelling of the hair shaft with these products, as a temporary relief from thinning hair.A few shampoos state that they may assist in hair regrowth and are targeted primarily to men.

These contain the ingredient aminehil, also used in some re-growth products. Research studies thus far have not shown any significant efficacy of these products.Sufferers of hair loss, both male and female, should follow a few simple tips when selecting shampoos.

1. Choose less harsh shampoo, particularly those which do not contain surfactant, a lathering booster. Harsh shampoos can create itchy scaly scalps and increase the amount of hair loss.

2. Use conditioners to help de-tangle hair before combing or brushing. Combing through tangles will pull more hair out.

3. Shampoo less often if you can. This will leave natural oils on your scalp and in follicles and thus decelerate loss a bit.Because there is so much research on hair loss, it is feasible that a hair growth shampoo may one day be available. Until that time though, Pacific Naturals has created a highly effective hair regrowth product called Provillus. Provillus is an oral supplement, which works to block DHT, a form of testosterone that is responsible for 95 percent of hair loss. It also works to stimulate the scalp and bring dead follicles back to life. You can use Provillus as a preventative tool, starting the program before hair loss becomes severe, or you can use it after DHT has already begun to take hold of your hair and scalp. You can get it at provillus.

For more information visit: hair loss shampoo treatment

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Hair loss prevention has turned into big business in the United States. There are countless products that claim they can help you stave off baldness and restore your hair to its former glory. Unfortunately, most of these products do nothing to attack the real cause of typical male pattern baldness: DHT. DHT will essentially shorten the lifespan of your hair on the crown and front of your scalp. If DHT production isn’t blocked, hair loss prevention cannot occur.

Many people who have used the leading brands of hair loss prevention products have found that they experience negligible results at best. Even those products that do slow down the balding process do very little to stimulate the growth of new hair. Fortunately, there’s a natural hair loss prevention product that both blocks the buildup of DHT and generates new growth: Provillus.

Benefits of All-Natural Hair Loss PreventionWith all-natural Provillus, you will not experience any side effects, unlike those products that use a variety of chemicals as active ingredients. You will also be spared the time, money, and embarrassment that often come with visits to the doctor, since Provillus does not require a prescription. Most importantly, you will get the results you are looking for.

If you are unsatisfied with the treatment, you have six months to return it for a complete refund; the majority of hair loss prevention products on the market will not make that kind of offer. Plus, if you order the Maximum Results package, we will also give you two free bottles! That’s a six-month supply for the price of four months, and a huge savings for you!

For more information visit: top anti hair loss product

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Vocal Sex: Communication as the Key to Better Sex

Communication with your partner is the key to enjoying better sex. This shouldn’t be surprising, yet it is probably the most difficult part about being intimate with a partner. Many remain quietly dissatisfied, going so far as faking sexual satisfaction. You cannot expect your partner to know what feels good without as much as a cue, especially if you have never expressed any sort of dissatisfaction before.

The reluctance to talk comes from fear of rejection or that you will harm the other’s feelings. But your partner may want to talk as well, but fears that they will be rejected or hurt you in turn. Even in a good and loving relationship where trust is important, sex is often a sensitive subject to most people. While difficult, creating an open dialogue about sex produces results that both can be happy about, resulting in a better relationship overall. Here are a few tips to keep in mind about talking to your partner.

Try writing down what it is that you want, whether it is in a letter to your partner or a list. You don’t have to show it to them if you don’t want to, but writing it out and seeing it on paper may clear up what you’re thinking. It will force you to clear up any muddled thoughts. Ask yourself how your partner may interpret what you are trying to communicate - look at the points through their eyes. Broach the topic sensitively, and try not to simply communicate a list of complaints. Instead, phrase it as much as you can as suggestions you would like to try.

Decide when is the best moment for the talk, although keep in mind just before or after sex will probably not be the most desirable. Make sure you are alone, and that you have enough time to talk - don’t just throw this out there ten minutes before either of you have to go out the door. Give your partner time to respond, or time to process if needed.

While you may still be shy about having a full-on discussion with your partner quite yet, you can give them some help by making indication during sex that you like something that they are doing, be it arching your back or a groan. Another exercise is to guide their hand with yours over it to show them something that you like.

Compromise is another important element of sexual communication, particularly in frequency of sex and particular acts that each partner finds satisfying. Remember that each party wants the other to enjoy themselves, and wants to know what is pleasing.

Don’t expect instant results - sex is a process, as is good dialogue. But once dialogue is open, look forward to more frank discussions about what turns your partner on.

HerSolution is a safe and effective natural supplement for enhancing female libido. It works by increasing blood flow to the genitals and creating natural lubrication to avoid vaginal dryness. HerSolution also balances your hormone levels and increases sensations to touch to help you reach orgasm more easily.

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Television commercials for hair products can throw women into the depths of despair.  Long beautiful trusses are swaying from side to side on some gorgeous model’s head, shiny, thick and beautiful.  Most of us wish we had hair like that but will get by with our own, as long as we can style it in a manner acceptable by society.

Normally, humans lose about 100 – 150 strands of hair a day.  This is the natural cycle of hair growth, hair dormancy and then hair loss.  Only about 10 percent of our hair is actually dying or falling out at any one time.  For women who are losing significant amounts (handfuls at a time) or whose hair loss is creating such thinning that the scalp is clearly visible, leaving the house can often become a major trauma.  On come the hats, scarves or wigs and the worry that one will come off and expose the ugliness beneath.  Add to this the loss of self-image and the constant worry about more hair loss, and there is one miserable person under that head camouflage.  Social life is affected – who wants to attend parties and functions when she is miserable about how she looks?

While significant hair loss is somewhat due to heredity, there are a number of treatable or temporary conditions which cause it as well.  A woman facing this condition needs to have it evaluated by a physician, to determine the root (pardon the pun) cause.  While heredity may be a factor, there are hundreds of other causes, most of which are treatable.  For hair loss that is permanent, there are yet the additional methods of replacement.

Medical research is rapidly “closing in” on prevention measures, and it is quite possible that there will be some wonder drug available in the near future.  As we speak, there is this very effective hair regrowth herbal supplement that goes by the name Provillus. Provillus is an oral supplement, which works to block DHT, a form of testosterone that is responsible for 95 percent of hair loss. It also works to stimulate the scalp and bring dead follicles back to life. You can use Provillus as a preventative tool, starting the program before hair loss becomes severe, or you can use it after DHT has already begun to take hold of your hair and scalp. You can get it at www.provillus.com.

However, a lot of money is going into the research, the most promising being in the areas of cloning or reversing the process.  The good news is the hair follicles are still there; the problem is they have become so tiny, new hair cannot grow.  If researchers can find a way to open the follicle up again or to block the process of shrinking, hair loss can be both prevented and reversed.

In the meantime, splurge with some wigs while treating with Provillus.  They are far more acceptable than toupees for men, and are often considered a fashion accessory.  Hair extensions are also a temporary “fix” but be careful not to cause damage to what hair is left. Fortunately, the common patterns of hair loss for women are not the same as for men.  It usually begins at parts (they get wider) or in the frontal area of the head.  This allows for creativity in hairstyle, by parting or styling differently.

For more information visit: http://www.healthiertoday.net/hairloss/

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