Archive | February, 2017

Get Skinny Thighs – How To Get Thin Legs Fast

How to get skinny thighs is a question many people struggle with nearly all their lives. It’s a tough problem area for most, but Asian Women have easy methods they’ve used for years to get those skinny thin legs and we’re going to talk about one of them today.

Get Skinny Thighs – How To Get Thin Legs Fast

1. You’ll need to exercise, but we don’t want to get thick muscular legs by doing it wrong…

Many Women make the mistake of treating their legs like any other part of their body, believing that endless leg-press exercises with weights or machines at the gym is going to “tone” or “shape” their legs.

Doing those routines will definitely shape your legs, but unless you want legs like the Incredible Hulk, you need to find another way!

Asian Women practice two main techniques to get skinny thighs and not build up thick leg muscles. The first revolves around simple walking. Walking has a host of benefits that Asian Women benefit from that I’ve talked about previously in articles, but one area we haven’t covered specifically is how they change their walking method to match their goal.

For thin legs, Asian Women add a twist to their normal movement while walking: They walk on the front pad of their foot, without their heel touching the ground.

This can be done in running shoes, tennis shoes, or really any shoe that has no heel, basically it’s almost as if you’re walking while standing on your tippy toes reaching for something off a tall shelf. Only instead of a full extension your heel is only a centimeter or half an inch off the ground with each step. So low in fact that someone watching you couldn’t tell you’re walking with a different technique than the normal heel-toe step.

It takes some practice, but when you’re doing it during your normal walks (you are walking aren’t you, haha) you’ll find that first your calf muscle begins to get a nice slim shape, but more importantly your powerful thigh muscles will begin to reduce in size while being toned. Essentially it’s like doing hundreds of repetitions on a weight machine that has almost no weight on it…perfect for not building size but refining and toning a thinner thigh!

2. There are many secrets like these that Asian Women do naturally to keep their skinny bodies throughout their lives, using dozens of easy tips, tricks, and methods available to get the body of your dreams.

Instead of killing yourself at the gym or starving your body, both of which can actually hurt your ability to burn fat and get skinny…

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Foods To Increase Your Penis Size And Get A Harder Erection – Can Food Help You Get A Bigger Penis?

Is it possible to increase your penis size just by eating certain foods? Food is your daily supply of nutrients that are necessary for maintaining a healthy body. Without these nutrients, your body will suffer from health problems and physical weakness.

But, how does food affect the size of the penis?

Certain foods increase blood flow and can help you get a longer and thicker erection, which can make your penis appear bigger. These foods include eggs, milk, tuna, salmon, liver, carrots, tomatoes, broccoli and brown bread, rice and pasta.

However, these foods won’t actually help you add inches to your size, they will simply improve your erection. To get a much more powerful effect, you need to use certain herbs such as:

  • Catuaba: it is derived from several different kinds of Amazon trees. The natives always considered catuaba as a male aphrodisiac and also a potency enhancer. Catuaba is usually combined with Muira Puama. This combination gives us a powerful remedy that elevates your mood, increases semen volume, enhances erections, makes your penis look longer and fuller and increases libido. Both of these herbs have a very low level of toxicity and virtually no side effects.
  • Maca (also called Lepidium meyenii) is a plant native to Peru. Several clinical trials have shown that maca can increase libido and improve the quality of the semen. However, Maca does not actually affect sex hormones directly, but it is used by the endocrine system of the body. This way it boosts the testosterone level naturally. Furthermore, it also fights impotency and acts as an aphrodisiac. Maca is known as the Peru’s Natural Blue Pill and can increase your sexual stamina and improve athletic performance.
    Tribulus terrestris is a plant native to southern Europe, southern Asia, Africa, and Australia. This plant increases the body’s natural testosterone levels and can improve sexual performance and muscle building.

  • Tribulus enhances sexual stamina by stimulating the androgen receptors inside the brain. The Chinese have been using Tribulus for thousands of years to treat men with low testosterone.
  • Barrenwort: barrenwort is also known as Horny Goatweed and it contains icariin, which has been shown to improve penile blood flow. Barrenwort is actually a quite rare plant that thrives beneath trees with shallow roots.
  • Eleuthero (also called Eleutherococcus senticosus) is a small shrub that is native to Northeastern Asia. Eleutherococcus senticosis enhances immune function and physical performance and leads to increased endurance. Eleuthero is considered to be an adaptogenic herb that can improve sex drive and increase the production of testosterone and blood flow to the penis.

Now Pay Close Attention Here:

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What is Micro Plant Powder?

Have you heard of Micro Plant Powder? Many people haven’t. This may be one of the more interesting supplements on the market right now. Further down, I will discuss the boring background info on how Micro Plant Powder is produced but first, some info about why I am interested in it and why you might be too! The healing benefits of this miracle supplement are pretty amazing and there are no reported side effects. Silica, which makes up Micro Plant Powder, is one of the basics of human life. Because silica is no longer prevalent in our soil, it is sorely lacking in our food diets. This is an easy way to get that back into your daily intake.

This supplement has so many regenerative and healing benefits that can be life altering – you will just have to try it for yourself to see the results.

Here are some of the benefits of Micro Plant Powder:

Lowers high blood pressure naturally. It doesn’t just lower it a little – it lowers it a lot.

Improves joint and bone health and encourages healthy building of cartilage. As we get older, calcium in our bodies depletes and our bones become brittle and weak. Studies suggests that, instead of building bone mass, calcium supplements may speed the leaching away of bone calcium.

Here is some of the background about Micro Plant Powder – feel free to skip this paragraph and get to more of the benefits.

Here is the technical and possibly boring background on Micro Plant Powder and how it is produced. Micro Plant Powder is made from single cell microscopic plants that are found in fresh water beds on the east coast under zeolite beds. These tiny plants are made up of only one cell. They form a hard shell around themselves and over many years float to the bottom of fresh water beds and aggregate to form a solid compound that is made up of 89% or more of pure silica surrounded by molecules of oxygen and other basic but vital minerals.

* May stop the pain of osteoporosis and can help the self repair process. Silica in the powder is useful in creating calcium in the body when deficient.

* Excellent and restorative for hair, skin and bones. It is used extensively around the world for improvement to hair, nails, skin, and bones.

* Lowers high cholesterol dramatically.

Other benefits:

* Fades age spots

* Anti-aging properties

* Stimulates metabolism for more energy

* It helps to detoxify the body of bacteria and pollutants.

* Reduces inflammation

* Lessens undesirable side-effects of menopause

* Can help prevent kidney stones and heal urinary tract infections.

Micro Plant Powder’s benefits go on and on – there are more on my site, including some pretty major benefits. It’s the best “miracle pill” that it isn’t a drug. It is natural and gives your body what it needs to heal itself.

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6 Fat Burning Exercises When the Weather Isn’t Co-Operating

We all know this scenario, you are totally focused on your weight loss goal, you have your gear, you’ve done your stretches and then it starts to rain! So what do you do? After all you have committed yourself to leading a healthier lifestyle and can’t quit now. Thankfully there are ways to burn fat indoors.

Every day with, with every action you get a little bit closer to achieving your weight loss goal. Just because the weather isn’t very accommodating doesn’t mean that you can give up just yet! Indoor exercise may not always be comfortable, but it is practical when you don’t want to give up on a goal.

After all, if you have a real weight goal, no excuse is going to get in your way even if the weather isn’t playing fair.

TV exercise

Let’s face it, people spent a lot of time in front of the TV. I know because I was one of those people! Try increasing your efficiency and kill two birds with one stone by getting your fat burning exercise done while watching your favourite TV programs. You can even play a dedicate exercise DVD.

Window shopping

Did you know that walking is one of the best forms of exercise? And that is simply because it doesn’t put as much strain on the body as traditional forms of exercise. So when the weather outside is nasty, take a stroll through the mall and do a bit of window shopping. You can even get your friends involved by starting a ‘mall walking club’.

Dancing

As long as you are going to be moving anyway you might as well be learning a new skill, like dancing. There are many different types of dancing; all of them are effective in burning fat. Even the slowest types of ball room dancing will burn plenty of calories!

Anything new at the gym

Gyms are always testing out new equipment, so why don’t you try mastering one of them when the weather is messing with your exercise routine! You can even rediscover some of your old favourites or sign up for workout classes.

Indoor facilities

There are many ways to burn fat without being outside like swimming a few laps in an indoor pool or running a couple of miles on the treadmill! One of the best ways to lose weight is to pick up an indoor sport like action soccer or action netball.

Lifting weights

Heck, if you wanted to burn fat you don’t even need to step foot outside! You can always use small hand weights and resistance bands right inside your house to burn fat. Lifting weights to build muscle can be very useful in burning fat, simply because muscle helps burn fat.

Indoor exercise may not always be ideal, but does keep you active and on track to reach your weight loss goals. But once again don’t forget have at least one rest day to allow your body to recover! And if the weather turns nasty and you where due to go outside exercising, you can always swap that exercise day for a rest day!

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Ancient Sumer – Food Habits

Sumerians were the first culture to quit hunting and gathering food and begin cultivation. Like many other inventions that Sumerian culture gave to the world, they also contributed in farming and food. Sumerian food consisted mainly of barley.

The raw material of most of Sumerian food was barley, barley cakes and barley paste were accompaniments of all major meals. Wheat and millet were other raw materials used in Sumerian food. Farming yielded vegetables and fruits, chickpeas, lentils, beans, onion, garlic, leeks, cucumbers, cress, mustard and fresh green lettuce was all part of the early Sumerian food. Sumerians were the first culture to settle down and leave the earlier nomad lifestyle. With settlement they began domesticating animals for food and labor. Goat’s milk and meat, eggs, pig; wild fowl, deer and venison were an integral part of the Sumerian’s food as well.

Everyday Sumerian food was probably barley cakes with onions and beans washed down with barley ale. Fish that swarmed in the rivers of Mesopotamia were a major food source too. Over fifty different types of fish are mentioned in the early texts dating before 2300 BC and the fried fish vendors had a thriving trade in the city of Ur. Food stalls also sold onions, cucumbers, freshly grilled goat, mutton and pork. Meat was more popular and common in big cities as compared to sparsely populated towns as they would spoil in the heat. Cattle were only slaughtered for consumption when they were nearly at the end of their working lives.

Information about Sumerian food can be gathered from archaeology and written records on cuneiform tablets. These sources also indicated the importance of barley and wheat cakes as the staple diet together with grain and legume soups, onion, leeks, garlic and melon. Besides farmed vegetables, Sumerian food also included fruits. These were apples, fig and grapes. Several culinary herbs and honey and cheese, butter and vegetable oil have also been mentioned in later Sumerian food records. Sumerians drank beer often and sometimes wine too. Preservation of foodstuff had also been evolved with meats being salted and fruits conserved in honey. Various other fruits including apples were dried to preserve them and a fermented cause is also mentioned in the Akkadian texts.

Rice and corn was unknown in ancient Mesopotamia, thus barley and its flour was the staple Sumerian food. Their bread was coarse, flat and unleavened, though an expensive version was made out of finer flour. Pieces of this bread were found in the tomb of Queen Puabi of Ur, left there for sustenance in afterlife. Breads were enhanced with butter, milk and cheese, sesame seeds and even fruits and their juices. Later records show truffles being made as well. With the advent of irrigation canals lush fruit and vegetable farms with fruits like mulberries, pears, plum, cherries and pomegranates were found in abundance. The most important food crop in southern Mesopotamia was the date palm. Goats, cows and ewe were domesticated for milk; geese and ducks for eggs and some 50 varieties of fish were a staple Sumerian food. Meats were cooked by roasting, boiling, barbecuing or broiling and preserved by drying, smoking or salting. 

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Enhancing Penis Sensitivity – The Secret Power of Acetyl L Carnitine

Penis sensitivity is a tricky issue, yet most men take it for granted. In fact, even if the penis seems to be performing at it’s usual pace, overly vigorous sexual activity – of both the solo and duet variety – can actually damage the penis and reduce its ability to detect sensory stimulation, which may eventually lead to a down turn in performance level. By focusing on sensory tissue and penile skin care, men can help to reduce the risk of lost penis feeling.

When it comes to caring for this delicate tissue, acetyl L carnitine stands out as one of the most vital components in maintaining function and promoting the enjoyment of sex.

What is Acetyl L Carnitine?

Acetyl L carnitine, known as ALCAR, is often taken in supplement form by body builders. ALCAR is an important amino acid — a building block for proteins. It helps the body produce energy, along with other important medical and health benefits. ALCAR is a key element in the body’s ability to produce fuel for the cells. It helps to slow the body’s aging process and promotes healing from certain ailments. ALCAR also benefits a man’s sexual health and helps maintain – and in some cases improve – the health of the penis nerve tissue.

Benefits of Acetyl L Carnitine

ALCAR is not just useful in terms of powering the penis, it has many other functions in the body including:

  • Mental Health: ALCAR is used for treatment in a variety of mental health issues. It is useful in improving symptoms of Alzheimer’s disease, age-related memory loss, depression in later life, cognitive deficits caused by alcoholism, and thinking problems caused by Lyme disease and Down syndrome.
  • Nerve Problems: Individuals suffering with nerve problems caused by diabetes, HIV drugs, and chemotherapy may benefit from ALCAR, as it has been shown to reduce associated pain with such conditions.
  • Blood Sugar and Diabetes: Research has shown that ALCAR can improve and stabilize high blood sugar levels in prediabetics after a short period of time on the supplement. ALCAR may also help the body to use insulin more efficiently, improving the health of diabetic patients.
  • Energy: ALCAR is often used in the body building community. As it has the ability to turn fat into fuel, many seek out ALCAR for the double benefit of decreasing body fat levels and increasing muscle mass simultaneously.
  • Penis Health: ALCAR has many important functions in terms of men’s sexual health. It’s been found to increase sperm motility, making it useful in treating male infertility. ALCAR has also been helpful in reducing plaque buildup and; thereby, reducing the curvature of the penis in men suffering from the painful condition known as Peyronie’s disease. ALCAR has also been found to be neuroprotective against peripheral nerve damage of the penis, which can be caused by aggressive sexual activity and may reduce the overall sensitivity of the penis.

Where to get Acetyl L Carnitine

ALCAR does occur naturally within the body; it can be found in the brain, liver and kidneys. It is also found in certain foods, especially animal based proteins such as beef, chicken, milk, and cheese. In terms of supplements, ALCAR can be found in powders, pills and protein shake form. While dietary supplements do provide a dose of ALCAR, one may not be receiving the full benefits of the supplement, as amino acids may not be fully absorbed through the digestive tract. For men wanting to get the most bang for their buck – and receive targeted absorption of ALCAR for maximum penis benefits – a specially formulated penis vitamin formula containing acetyl L carnitine (most professionals recommend Man 1 Man Oil) is the best way to reap the benefits of the amino acid. Penis creams applied directly to the target area can be more easily absorbed through the skin, ensuring maximum effectiveness. A properly formulated penis crème nourishes and replenishes the skin, increases sensitivity, and helps fight signs of an aging penis, allowing for the most satisfying sexual experience possible.

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Go for Depo Provera Detox and You Will Love it

Many tragic incidents have been quoted about the women who received a progesterone shot known as Depo Provera detox for birth control. This synthetic progesterone was made available in the market in the early nineteen nineties. One injection was effective for three months. It acted in two different ways; firstly it suppressed ovulation i.e. release of egg from the ovary of the recipient women. Secondly it acted by increasing the viscosity of the mucus present in the cervix so as to block the passage of sperm through the cervix, up to the uterus and to the fallopian tubes.

It soon lost the favors as the undesired effects became more and more noticeable. Some of the unwanted effects are abnormal weight gain, flaring up of acne and some other skin lesions and loss of scalp hair further lead to psychiatric problems that included undesired mood changes such as irritability, paranoid symptoms and mood sinking culminating in depressive illness.

Some ladies were wise to stop using this method of birth control on noticing the unwanted effects. But the progesterone that had already entered the body was to stay there. Also some effects were such, as could not be reversed even after the stoppage of injections.

Scope for Depo Provera Detox:

Depo Provera Detox is a specially designed detox program for the unfortunate victims who have received this synthetic hormone and want to get rid of the continuing harmful effects.

What is a Depo Provera Detox?

Depo Provera Detox plan consists of the following

a) Liberal water intake. This is an important component of all diet detox programs especially Depo Provera Detox.

b) Consuming fresh vegetables and fruits and their juices

c) Taking herbal teas that cleanse the body

d) A sauna session and physical exercise in fresh air

All these things will help in renewing the body vigor and energy and one would be able to live a better natural life.

When to start Depo Provera Detox:

Depo Provera Detox should be done after giving sometime to the body for its own natural healing. Depo Provera Detox should be considered as an air to the body’s natural revitalizing mechanisms. Depo Provera Detox may also be aided by acupuncture and acupressure to stimulate the adrenal glands of the body. It should be remembered that those women who have received the hormone for longer periods need to undergo detoxification diets like Depo Provera Detox for longer time.

Avoid in Future

Fiddling with natural mechanism of body always result in disaster in both sexes. One should avoid inflicting the body with the synthetic stuff available in the market and always go with the nature. In most of the cases deviating from the nature by use of Depo Provera victims is sure.

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Beta-Alanine – Is It a Waste of Money?

While many supplements on the market today are designed to enhance muscular development directly, some are performance-oriented in an effort to improve training intensities, hopefully resulting in the heightened muscle qualities so desired.

One such supplement is beta-alanine.

Beta-alanine’s claim to fame is tied to its influence on the levels of a protein molecule called carnosine. This particular molecule is limited by the availability of the nonessential amino acid beta-alanine, and the essential amino acid L-histidine.

Why is an increase in carnosine such a sought after effect?

One of the main causes of fatigue during intense exercise is an increase in intramuscular acidosis, especially in type II muscle fibers. The more the acidity level increases in a muscle, the less potential it has for contracting. So, if one can offset the increase in acidity in a working muscle through an enhanced buffering effect, the more potential that muscle has for work, thus lasting longer during intense exercise or physical activity.

Theoretically, increasing the levels of an acid-buffering agent like carnosine though the usage of beta-alanine, or beta-alanine combined with another buffering agent like sodium bicarbonate, can possibly lead to the potential for higher intensity efforts and better gains in aerobic and anaerobic performances, muscular performance, and muscular development. That being said, some study results demonstrate that it simply has no beneficial effect at all whether alone or in combination with another buffering agent like sodium bicarbonate.

In fact, recent meta-analytical research hints that the heightened acid-buffering effect of beta-alanine supplementation might not be a beneficial factor for athletic performances or exercise bouts of less than 60 seconds. This particular notion puts into question its value for resistance training in the hypertrophy zone as the duration of sets are typically shorter than sixty seconds.

Even the importance of the buffering effect, while interesting, is still a subject that is being debated. There is compelling research that points towards the notion that beta-alanine’s influence on the body’s intramuscular acid-buffering capacity could possibly enhance one’s potential for muscular hypertrophy because of increased training tolerances at higher intensities. In addition, depending on the individual, this particular benefit on carnosine levels can last for a few weeks to a few months after the cessation of beta-alanine usage.

Interestingly enough, one of the adaptations to high intensity anaerobic activities, like resistance training, is the natural increase in acid-buffering potential. In fact, it has been shown that highly trained individuals have higher concentrations of carnosine in their muscles, thus a correspondingly higher buffering capacity.

The natural level of carnosine in a muscle may be limited, however. It is in this arena that beta-alanine supplementation is suspected to have its positive influence on increasing carnosine levels.

Now, that’s the good news. What about side effects?

In high doses, beta-alanine is known to cause paresthesia, which is the sensation of a tingling, prickling or numbness of the skin. While the paresthesia effect is temporary and dose-dependent on an individual-to-individual basis, it is more than a little alarming that it could elicit a strange symptom that is along the lines of a neurological reaction.

The message to retain in this case is that if a supplement of this nature can cause this kind of side effect, it is highly probable that it might be affecting the body in other ways, more than just the parameter it is designed to modify or improve. Additional in-depth research is needed to address this issue in both short-term and long-term usage. As such, it would be prudent to wait for long-term safety studies before contemplating the integration of beta-alanine into a sports performance supplement protocol. Unfortunately, this risk-minimizing advice is seldom acted upon as people rarely wait until there is convincing evidence demonstrating efficacy and safety.

In the end, while beta-alanine is an interesting supplement to keep an eye on, it still remains speculative. It might be better to get one’s beta-alanine from natural sources like red meats, poultry, and fish.

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Your Diet May Impact Penis Sensitivity

The degree of a man’s penis sensitivity is crucially correlated to his sexual enjoyment. When a man takes proper care of his penis health and enjoys an appropriate degree of penis sensitivity, the sensations he experiences during sexual activity bring about satisfying orgasms. On the other hand, when his penis sensitivity is too low, his response is less enthusiastic. There can be numerous factors behind a loss of sensation in the penis, and a man’s diet may indeed be one reason for unwanted diminishment of feeling.

How it works

Most men don’t spend a lot of time thinking about why it feels so good to have their penis stroked and fondled. They just know that very few things feel better and they can hardly wait until the next time they can experience this pleasure, either self-induced or from a generous partner.

But of course there’s a reason that stroking and touching the penis produces such pleasurable sensations. In short, that reason is nerve endings. The very thin skin that coats the penis allows millions of tiny nerve endings to be exposed and responsive to even slight stimulation. When a nerve ending is touched, it quickly sends a message to the brain, which responds by telling the penis “Now that feels good; how about a little more of that touching?” With millions of nerve endings available, the accumulated sensations are astounding. They become even more sensitive as the penis becomes engorged and erect.

That’s rough

Sometimes the feeling is so good that a man gets a little over-enthusiastic. If he is masturbating, he may squeeze his penis ever tighter in search of more pleasurable feelings or he may rub the penis harder and harder for the same reason. Sometimes he may masturbate without sufficient lubrication. If a partner is fondling him, he may encourage them to be rough, or if he is involved in intercourse, he may thrust in a manner that causes too much friction.

All these activities can, over time, damage the sensitive nerve endings, which in turn means that the nerves don’t respond so pleasurably to touch – diminishing the desired penis sensitivity.

Diet

So what’s a man to do if he has indulged his penis a little too roughly? One possible option is to watch his diet.

Some studies indicate that diets rich in vitamin B12 and folate can help to preserve nerve function all over the body, including the penis. When the diet is deficient in these nutrients, it can impact the ability of nerve endings to send their signals to the brain; this interference prevents the nerve-brain dialogue that leads to increased sensation.

Seafood and dairy products are excellent sources of vitamin B12, and beef liver is an extraordinary source for it. Poultry, beef and lamb also score high on the B12 list. For folate, think green – spinach, peas, asparagus, broccoli, etc. Citrus fruits and dried beans also can up the folate intake.

Diet is one way to address issues of penis sensitivity, but diet may not be enough. Regular use of a top notch penis health crème (health professionals recommend Man1 Man Oil, which is clinically proven mild and safe for skin) can be a big aid in this area as well. Not just any crème will do, however; what’s needed is one with a neuroprotective ingredient, such as acetyl L carnitine. This important amino acid helps protect against the peripheral nerve damage that rough handling so often leads to, keeping penis sensitivity at an appropriate level. It also helps if the crème is an excellent moisturizer, as repairing skin damaged from roughness also aids the neural response. A crème with both Shea butter and vitamin E will have excellent moisturizing capability.

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3 Exercises to Reduce Waist Size

I promise they have nothing to do with jogging for a half hour on the treadmill like a hamster. Also… no crunches, no situps, no elliptical, no stairstepper. Basically, none of that crap! I have much better exercises that are more fun to do.

3 Exercises to Reduce Waist Size

1. Hindu Squats

This helps reduce the waist size by burning up a ton of calories. It creates a huge oxygen deficit which ellicits the body to burn off fat for energy. Here’s what you do…

In your living room or wherever, just squat up and down as fast as possible. Be sure to touch or swipe your finger tips onto the ground with each repetition to insure you went low enough with the squat. Do 100 repetitions in less than 5 minutes. Once you can do that, add another 100 repetitions and do in under 10 minutes.

There are no weights or anything else needed. Just keep your back pretty straight when you do it. Do this everyday. Hey! Don’t complain, it only takes 5-10 minutes.

2. Walking up an incline

This is another biggie. It also creates a huge oxygen deficit which forces the body to burn belly fat for energy. All you do is take a treadmill and incline it to 10-15 degrees and walk for 15 minutes. Sound easy? Try it. You can thank me later. It’s like night and day inclining a treadmill and walking or jogging on a flat treadmill.

You can also walk up hills. But I can’t snap my fingers and put a hill outside your house. So the first 2 exercises are more calorie and fat burners which annihilate belly fat by stealing it for energy.

3. Vacuum Pose

Ok, now this is a direct abs exercise. In fact, it’s the best exercise you can do to reduce your waist size. My clients lose between 1.75-3 inches off their waists in less than a month doing this exercise.

Here’s what you do…

Suck in your belly button… not your upper abs area. Suck it in until you can’t suck it in any further. It should feel like your belly button is touching your spine.

Now, hold that position for 15-60 seconds. Rest, then repeat. Do this for 5 minutes everyday and you should be down 1.75 inches from your waist in less than a month. My clients who’ve done this for 20 minutes a day have lost an incredible 3 inches from their waists.

So if you do these 3 exercises, you should reduce your waist size by a couple inches in less than a month.

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