FOODS THAT FIGHT CELLULITE!!

Preventing the little puckers that emerge on your thighs and butt takes every tool in your arsenal.In addition to sweating your way to a tighter bod, you'll need to make some tiny adjustments to your supermarket list. “Including specific foods that hydrate skin, build collagen and prevent fat storage in your healthy diet may help keep cellulite at bay,” says Christine Gerbstadt, M.D., a spokeswoman in Sarasota, Fla., for the American Dietetic Association. Follow these three food rules for smoother skin and a sleeker you.

DRINK UP!

Anytime the skin is well hydrated, it will look suppler and healthier,” says Lona Sandon, R.D., a spokeswoman in Dallas for the American Dietetic Association. On your tush, thighs and other spots prone to cellulite, a thicker, plumper skin layer will better cover the fat cells underneath. Aim for about 8 1/2 cups of water per day, Sandon suggests. Count the water that’s in your glass, but focus as well on what you put on your plate. Don’t love to chug? Foods that contain large amounts of H2O can help you reach your daily goal. Not only can snacking on these hydrating eats help you look sleek, but you’ll trim down, too! Women who took in more fluid from water-rich foods, such as apples, grapes and cucumber, had a smaller waist and a lower body-mass index than those who took in fluids from beverages, a study in the journal Nutrition reports. Get snacking!

PICK BRIGHT BITES!

Colorful veggies are loaded with vitamin C, which is essential to prevent collagen breakdown, Sandon says. Collagen is the skin’s support structure; strands of the tissue running through fat attach skin to the underlying muscle layer. When these strands weaken, skin loses elasticity and fat can pop up and bulge against the skin, rendering the bumpy layer underneath even more visible. (Beach bum alert: Excessive sun exposure also contributes to collagen breakdown.) Vitamin C is linked to collagen synthesis, Gerbstadt says. What’s more, research from Arizona State University at Mesa suggests the super vitamin can help you blast up to 30 percent more fat during exercise. Aim for at least 75 milligrams of C daily.

Colorful veggies are loaded with vitamin C, which is essential to prevent collagen breakdown, Sandon says. Collagen is the skin’s support structure; strands of the tissue running through fat attach skin to the underlying muscle layer. When these strands weaken, skin loses elasticity and fat can pop up and bulge against the skin, rendering the bumpy layer underneath even more visible. (Beach bum alert: Excessive sun exposure also contributes to collagen breakdown.) Vitamin C is linked to collagen synthesis, Gerbstadt says. What’s more, research from Arizona State University at Mesa suggests the super vitamin can help you blast up to 30 percent more fat during exercise. Aim for at least 75 milligrams of C daily.

GO FOR THE WHOLES!

Refined grains such as sugary cereal, white bread and white rice are converted into blood sugar (glucose) so quickly that they send your insulin skyrocketing. The postmeal insulin spike signals the body that it should store fat rather than burn it. All this new and excess fat makes cells full, so they’re even more apt than usual to push through connective tissue and look lumpy. Avoid refined carbohydrates and stick to healthy whole grains, such as brown rice, oatmeal and popcorn, which won’t take you on a blood sugar roller coaster. Bonus: They also have more filling fiber—which means no drastic insulin jump and thus less fat packed onto your hips—to help you eat less overall. Get at least half of your six daily servings of carbs from whole-grain sources.

Go for wholes.

GOT A STICK SHAPE BODY!!!

The shape: Women with ruler-straight body types, like Cameron Diaz, can wear nearly anything—but they don’t generally have the girl curves to really kick it up in a bikini. Any weight they do carry usually forms a little potbelly, just like the boys get. Straight/boyish builds are similar to athletic types in that they also carve a fairly square silhouette; but unlike their athletic counterparts, boyish builds tend to have a tough time getting muscle tone. The Rx: To add some curves, women with straight builds should focus on tightening their core—especially their deep abdominal muscles which pull in the belly, and the obliques, which cinch in the sides of the waist. Straight/boyish body types should also increase weight training to add lean muscle mass (read: curves) to their butts. Upper- and middle-back exercises will help un-hunch a square-body-type’s shoulders, lessening the frail-looking frame.

The Workout:Monday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals. Wednesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit. Friday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time.

SET 1 Lift-off Lunge [10 to 12 reps per leg], MermaidSET 2 Pushup and Leg Raise [8 to 12 reps], Crossover CrunchSET 3 Squat and Overhead Press, Plyo PlankSET 4 Hundred on the Ball, Stacked Pushup Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following Butt-Busting Hill Repeats—which can be done on a treadmill, elliptical trainer, or stationary bike.

P.S STAY TUNED FOR THE NEXT WORKOUT FOR CURVY WOMEN!!

The Ultimate Mash-Up Of High Intensity Training!

It seems like you're doing all the right things...lifting weights, hitting the treadmill, busting your butt at the latest fitness classes, or even cranking it out at your favorite spinning class. But despite all this hard work, you've hit the dreaded "fitness plateau". Your body looks the same as it did last month, and the month before that. But, what if there was a faster, more effective, fail-proof way for you to achieve an ultra lean, defined physique in less than 30 minutes a day, 4-5 times per week -- how much more toned & lean could you get...and how much time would you save?
If you read just one article about how to break through the fitness plateau and get on the fitness fast-track -- so you can max out your metabolism and get ultra-lean -- all in a fraction of the time, this is it. I dare you to read this entire article and not change the way you workout.

If you...
Are sick and tired of working out long and hard without getting any better results.
Don't have the time or the "know how" to spend hours designing and planning new, cutting edge workout routines.
Are frustrated with the mounds of conflicting fitness information coming from your friends, magazines -- even trainers.
Stress over not having enough time to fit working out into your busy schedule (do you ever find yourself saying, "I'll start tomorrow" or "I'll workout longer next time"?).
Are tired of long boring cardio and being a slave to the calorie counter.
Are tired of doing bodybuilding-style weightlifting routines that leave you feeling "puffy" instead of lean and defined.
you are about to discover the secrets of the plateau-busting workout program that is scientifically proven to crank up your metabolism and melt away that last bit of stubborn fat. Plus, you'll learn how optimizing your workouts helps maintain your lean muscle -- so you can burn more calories even after your workout is over.
In the next few minutes, I'll tell you why your current workouts aren’t cutting it. More importantly, I'll tell you what you MUST incorporate into your training program so you can start getting results right away. You'll learn how to put fat-burning on auto-pilot AND you'll discover how to cut your workout time by at least half.
Here are just a few little known fitness facts I'll reveal in this article:
The one key element that's causing 99% of people to miss the mark -- the science behind it and why it's guaranteed to melt off that last bit of fat and get you super lean -- in less time than you could have ever imagined.
The ONLY type of exercises that are scientifically proven to skyrocket your metabolism and tone your entire body -- so you can quit wasting time on useless, non-effective exercises and fancy machines.
How long it takes your body to adapt to the same workout routines, bringing your progression to a screeching halt -- you will be shocked.
Why long, moderate paced cardio makes you soft, flabby, and injury prone -- I'll explain how to do cardio the right way, getting you all the benefits in half the time.
How I've taken high-intensity interval training, circuit training, strength training, and the latest scientific research and created the fastest, most effective, no B.S. training program available today -- find out why my cutting edge methods aren't your typical run-of-the-mill workouts and how this program has made me the "trainer's trainer" and the go-to source for fitness enthusiasts across the globe.

BODY N RICHED...NOT CHOICE BUT A LIFESTYLE!!

VEGA SPORT NATURAL PLANT BASED!!

I don't endorse products or protein powders unless my body mind and spirit truly believe in the products which gets me the results!!
Vega Sport Performance Protein is the newest addition to the Vega Sport line. With Vega Sport Optimizer giving you energy for your workout, Performance Protein was designed to help athletes to strengthen, tone, repair and regenerate your body for improved health and performance.
Why Performance Protein?
· 85% raw for optimal digestibility – first five ingredients including sprouted brown rice, green pea, hemp, alfalfa, and spirulina are all processed under 119 F. No other product even remotely close to being as raw!
· 75% organic – only protein drink with this level of organic ingredients
· Complete, balanced protein – broad spectrum and balanced amino acid profile
· 5,000mg of BCAAs – BCAAs are essential as they are metabolized in muscle rather than liver for fastest utilization
· Great value – $2.33 per serving
What goes into Performance Protein?
· Organic, sprouted whole grain brown rice protein – Raw and sprouted for exceptional digestibility, our unique brown rice protein includes the bran, germ and endosperm of the whole rice grain. Organically grown and produced via a proprietary, low temperature enzymatic biofermentation process, our rice protein is made without any chemicals, acids or solvents.
· Organic green pea protein – Pea is one of the best plant-based sources of protein for human consumption due to its rich amino acid profile and bioavailability. Particularly high in pea protein is lysine, an essential amino acid that helps convert fatty acids into energy, reduce LDL (bad) cholesterol, enhances calcium absorption and promotes collagen formation. Our green pea protein is chlorophyll rich, alkaline-forming, highly-digestible and organically-grown and processed.
· Hemp protein – Raw, alkaline-forming and complete, hemp protein contains all the amino acids, including all eight essential amino acids. Because it is comprised of primarily edestin and albumin, two of the most common types of proteins found in the human body, hemp protein is very easy to digest and assimilate. Clean and green, hemp protein is also a quality source of arginine, histidine, branch-chained amino acids and omega 3 and 6 essential fatty acids.
· Organic alfalfa juice protein – Our alfalfa juice protein comes from young alfalfa plants, harvested at their peak and gently processed to maintain optimal nutritional properties. A raw, alkaline-forming and easily digestible source of complete protein, alfalfa juice protein is rich in chlorophyll and xanthophyll and provides all the essential and non essential amino acids plus 21 vitamins and minerals including beta carotene, vitamin E, B vitamins, calcium, magnesium and zinc.
· Spirulina – Exceptionally nutrient-dense, spirulina is a freshwater blue green algae that contains over 60% protein, among the highest of any food. Grown without pesticides or herbicides, spirulina yields 20 times more protein per acre than soybeans and 200 times more than beef. Raw, alkaline-forming and sporting a rich array of vitamins, minerals and phytonutrients, spirulina protects from oxidant stress, supports the immune system and reduces inflammation.
· Branch Chain Amino Acids (BCAAs) – Among the most vital for enhanced athletic performance are the essential branch chain amino acids leucine, isoleucine and valine as they cannot be made by the body and must be acquired through food. BCAAs are also metabolized in muscle tissue, rather than in the liver for faster utilization and they are proven to increase strength, endurance and muscle synthesis, enhance recovery, reduce muscle soreness and inflammation and improve energy and mood.
· Glutamine – Proven to support and enhance recovery after training, glutamine is the most abundant amino acid found in the body. Because your body will digest its own muscle to get glutamine, supplementing with this amino acid during times of heavy training or dieting is key to preventing muscle catabolism. Used in conjunction with proper training, glutamine can produce exceptional results in strength, muscle growth, and accelerated fat loss.
· Digestive Enzymes – Our unique digestive enzyme blend was specially formulated to enhance the digestibility, absorption and overall nutrition. We included plant- and bacterial-based proteolytic enzymes, aminopeptidase and hemicellulase to help eliminate any side effects like gas, bloating and discomfort. It also helps reduce inflammation, speed up recovery after exercise, and maintain strength during workouts.

WHAT YOU SHOULD KNOW ABOUT FOOD LABELS!!

If you've ever tried reading a food label, chances are it's tough to get through all of the different amounts, crazy names and percentages. However, there is an easy way to read those labels to get exactly the information that you need to know in a lot less time. By targeting those labels you'll know right off the bat if it's something that will be beneficial for your diet, or might sabotage it.
The calorie count is probably the first thing that you should look at, since it is the most important. You'll need to keep track of how many calories you're eating every day to stay under your required amount. If the calories are too high, see if there is something you can replace that will keep you under your limit. Just remember to write everything down so that you can keep track.
The second most important piece of information on the label is the amount of fat contained in it. Most Americans eat more than 60 grams of fat a day, and that is usually considerd much. While on a diet, it's a good idea to keep your fat grams to around 30 per day. Log this information and if the fat content seems too high, find an alternative.
Next up is sodium, and this is an area that many people don't pay enough attention to. The average requirement for daily sodium intake is around 2400 mg. Unfortunately, most people eat way more than that. Always look at the sodium content to make sure that you're staying under your required amount. The foods to look out for in this area are ramen noodles, canned soups and vegetables as well as prepackaged lunch meat. Too much sodium can lead to high blood pressure as well as water retention.
You'll also want to look at the amount of carbs in a serving. Once again, most of eat far too many carbs. Think of carbs as sugar - one teaspoon of sugar usually equals about 4 carbs. That means one can of soda can have more than 8 teaspoons of sugar in it. If that seems like a lot (it is) this will give you a better appreciation of how much sugar you are really eating.
The last thing to look at on a label are the ingredients. One common ingredient contained in canned foods is monosodium glutamate. Many people believe that this is responsible for excess weight gain and if you are sensitive to it, you can end up with a migraine headache. While the studies are still out about the harm that monosodium glutamate or MSG as it is commonly known, it is best to avoid it. Yeast extract and autolyzed yeast also contain MSG, so watch out for those names as well.
Reading labels doesn't have to be hard. With this system, you can tell with a simple glimpse whether or not you should be eating that food. With practice, you'll be zipping along.