4 Steps to losing back fat.

Many people are so preoccupied with their fat tummys, big booty’s or flabby arms, they don’t even think about fat in the back as being a problem.

If you have unsightly back fat, there is something you can do about it.

Causes of unsightly back fat

A poor diet and lack of physical exercise are what usually leads to those added kilos.

Erasing unsightly back fat

Step 1: Review Your Eating Habits.

Eat the right foods. Eating the right foods more often than not will result in dramatic fat-loss in a relatively short period of time. Western diets tend to be full of sugar and processed foods, these need to be cut out (or at least cut back) right away. Ditch the soft drinks, cakes and sweets and be wary of consuming too many ‘bad’ carbohydrates such as white bread, breakfast cereals and hot chips. Look to avoid fried foods altogether and instead use healthier methods of cooking such as baking. Focus on carbohydrates that are low on the glycemic index. (Lo-Gi).

Increase your fiber intake. Fiber is the indigestible part of fruits, vegetables and wholegrain foods which acts as a sponge when it combines with water during digestion. It cleanses your intestines and helps food move through the body more quickly and with greater efficiency.

Some good examples of fiber-rich foods are:

• Legumes (lentils, dry beans and peas)
• Other vegetables
• Fruits
• Brown Rice
• Whole grains (wheat, oats, barley)

Adding more fiber to your diet will likely help you lose weight and improve your health, but do it gradually. Rapid increases in consumption of fiber may result in gas or diarrhea.

And be sure to drink plenty of fluids when adding fiber to your diet. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.

Add more low fat protein to your diet. Protein helps build and maintain and repair muscle tissue which is essential for quality fat burning as it helps increase the body’s metabolism by burning more calories and therefore you will lose back fat faster.

To ensure that you can stay on track clean out the cupboards with the bad food, and replace the bad food with healthy alternatives. This includes replacing fatty and sugary foods with more healthy substitutions like fruits, vegetables, whole-grains, and other high-fiber foods.

Eat 5 to 6 small meals equally spaced throughout the day. This will help increase your metabolism, and minimize fat storage.

Step 2: Manage Stress

Stress reduction is not just good for your mental health; its also good for your physique. Stress is counterproductive to weight loss goals because stress can actually shut down your digestive system. Stress causes many people to eat, and eat poorly, in addition to wrecking havoc on your health and well being. You are more likely to crave fattening foods such as pasta, bread and potatoes when you are under stress. Many starchy foods stimulate the production of serotonin, a chemical that makes you feel good. Instead of reaching for donuts, reach for lean turkey or bananas, other foods that raise serotonin levels. Stress-induced overeating makes it difficult to stick to a weight loss plan.

Step 3: Get the Heart Moving

Walking is one of the best forms of exercise. It uses up oxygen, causing your body to burn stored fat. Walking also strengthens muscles, which tones and shapes your body. The increased muscle mass boosts your metabolism. This means you burn calories long after you stop moving. And you don’t have to get all of your walking in at once. If you don’t have time for long walks, find pockets of time throughout your day for short intervals. While any form of walking burns calories and improves muscle definition, to get the most from your walk, concentrate on these main points:

• Choose distance over speed. Its better to walk at a steady pace than walk too quickly and have to quit early. As your fitness level improves, you can speed up gradually.
• Go for the Hills. To help build your muscles, alternate inclines. Try walking up stairs or hills.
• Warm up slowly. Walk the first few minutes at an easy pace to get your body prepared. If your start is too brisk, you risk burning only the immediate sugar supply in your body rather than the stored fat you want to lose.

There are a number of other benefits of implementing regular cardio (aerobic exercise), such as:

• Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
• Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate
• Toning muscles throughout the body
• Improving circulation efficiency and reducing blood pressure
• Increasing the total number of red blood cells in the body, facilitating transport of oxygen
• Improved energy
• Improved balance
• Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance
• Increasing speed at which aerobic metabolism is activated within the muscles, allowing a greater portion of energy for intense exercise to be generated aerobically
• Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
• Enhancing the speed at which muscles recover from high intensity exercise
• Improved mental health, including reducing stress and lowering the incidence of depression
• Reduced risk for many diseases, including but not limited to:

* Stroke

* Cardiovascular Disease

* High Cholesterol

* Depression

* Dementia

* Type 2 Diabetes

* Erectile Dysfunction

* Heart Disease

* Obesity

* Stress

As an added bonus, according to a new study published in the British Journal of Sports Medicine a persona who maintains aerobic fitness may delay biological aging by up to 12 years!

Step 4: Add “iron” to Your Diet

Men and women both, though, can improve their looks tremendously by developing a well-toned back. As with excess fat anywhere, reducing back fat will also be good for your health.

A muscular back is firm, sexy and key to giving you a leaner physique. One reason is by developing muscle tone and replacing fat with muscle you will burn more calories around the clock without doing any additional exercise, because you will raise your resting metabolic rate.

By focusing on the back through resistance training you will also look slimmer. How? A well-developed upper back gives you that coveted V-shape that makes your waist and hips look slimmer. And a strong back makes good posture possible. When you stand up straight, you look 5kgs lighter!

There are many exercises you can do to help you achieve this goal in a gym. Today I will follow the K.I.S.S principle… keep it simple and sexy, but discussing five simple exercises you can do in as little as 40 minutes, just once a week to help sculpt an attractive back, one you will be proud to show to the world.

Before I describe these exercises for your back, I want to reiterate that to have a lean physique it is also important to eat well, and burn more calories than you consume if your goal is to also lose weight. Understand that, technically, fat cannot be spot-reduced. If you have rolls of fat on your back, it means you have too much fat on your body, period. You should combine dieting, cardiovascular exercise and resistance weight training to help you reach the fat Free back look you desire. By employing sound eating principles and adding cardio into the mix using this quick and efficient workout will get you well on your way to a stronger, more defined and better shaped SEXY torso!

The SEXY Back Dumbbell Workout

• 1 Arm Dumbbell rows: Rows involve the biceps and mid-upper back. Rows are a great exercise for correcting slouched shoulders and winging of the scapula. Assume a staggered stance and bend your knees. Bend forward at the waist supporting you body with one hand on your knee or a bench. Keeping your stomach sucked in and your back and head almost parallel to the floor. Hold a moderately heavy weight hanging straight down in your free hand. Retract your shoulder blade, bend your elbow, and draw the weight up until your hand is touching your torso. Slowly lower the weight back down. Switch sides. You should feel this exercise primarily in your back, not your arms. Use a weight heavy enough so you start to tire around the eighth repetition. Lower and repeat for 3 sets of 8-12 repetitions, with a 20-30 second rest between sets.
• Two Arm Hammer Dumbbell Rows: This exercise also engages the middle-upper back, and rear shoulder area. Grab a dumbbell in each hand and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Start with your arms fully extended, allowing the dumbbells hang straight down at about mid-shin level. Hold the dumbbells so that your palms point in toward each other. Next, lift or ‘row’ the dumbbells up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up, shoulders back and chest proud during this exercise to keep your back in a firm and stable position. Complete 3 sets of 8-12 repetitions, with a 20-30 second rest between sets.
• Reverse Deltoid (Shoulder) Fly: The reverse fly is a great way to target the 'posture' muscles of the upper and mid back muscles and even the rear shoulders. Because you're bent over, you'll likely need lighter weights than for other back exercises. Keep in mind that the range of motion on this is small as well - you only want to lift to shoulder level rather than straining to pull the elbows up behind the torso. Sitting on the edge of a chair or bench, holding light weights in each hand behind the knees, lean forward from the hips with your back flat. Tuck your chin into your chest. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged. Raise your arms to the sides, gradually bending your elbows as they come up. Squeeze your shoulder blades together. Pause at the top of the extension and then slowly lower your arms. Lower and repeat for 3 to 4 sets of 10-15 repetitions, with a 20-30 second rest between sets.
• Dumbbell Shrugs: This exercise primarily works the trapezius muscle which runs from the neck down through the middle of your back. The secondary muscles engaged include the shoulders and upper back. Grab a set of dumbbells. Hold them with your palms facing in toward your body. Shrug shoulders in an upward movement contracting your trap muscles. Lower and repeat for 3 to 4 sets of 10-15 repetitions, with a 20-30 second rest between sets.
• Opposite Arm and Leg rises: Lie flat on your stomach with your arms extended over your head and your legs straight. Either rest your forehead on the floor or turn your head to one side. Slowly and simultaneously raise your right arm and left leg until it’s difficult to keep your pelvis and chest flat on the floor. Lower and repeat with the opposite arm and leg combination. Don’t twist or rock your body to make this easier. Stop if you feel pain.

Please ensure you have medical clearance from your doctor before you attempt any exercises.

Thank You!

Appreciation? How important is it? Do we show or receive appropriate amounts of appreciation? Day after day we go to work, put forth our best efforts, and don’t expect much for an honest days work. How does the day totally change when you get that unexpected thank you? If you are like me, it can make a huge difference and make all the work that much more fulfilling. Being appreciated makes me work even harder, raises my self-esteem to greater heights, and makes the job I am performing that much more enjoyable.

Think for a second and consider how much effort it takes to show appreciation to others. If two simple words, ‘Thank You’ can change the outlook of someone’s day, aren’t they worth saying? Those few quick seconds it takes to show your appreciation for a job well done can really make the difference in someone’s day.

So with that, I throw a challenge to everyone. Take time out to say thank you for a job well done. If you have a deadline and you get a hand by a colleague to turn it around before time, or a friend or family member helps you when your in a jam just say, ‘Hey, I really appreciate what you did’.

If you want to take your appreciation to a more personal level and excellent way to do that is to send an E-card. It’s free, but it shows you care enough to take the time to think of someone, and say ‘thanks’. If you are in a position where you are able to budget recognition gifts, a simple gift basket or some flowers is a great idea as well! People find it easy to point out the negative but many times the positive aspect of someone’s work is over looked or just taken for granted. A simple thought can go a long way. Perhaps your company can take an innovative approach and start an award program. Think up a creative reward program and approach management to use them!

If we all start with ourselves and show our appreciation and our thanks, hopefully others will follow. What harm can it do to try? I appreciate you for taking the time to read this!

Reduce Your Personal Energy Drain and Make The Most of Your Day

Whether it’s the call to renew your insurance, schedule a doctors appointment or return personal emails (Happy belated New year, anyone?), remembering everything on your life’s to do list can take its toll on your stress level. Free up energy and brain space by eliminating the distractions by writing them down. Use electronic to do lists and task managers such as rememberthemilk.com or even tasks in Microsoft Outlook to separate your to do lists into categories – work, home or personal.

Keepin’ it old school and prefer paper? Designate a notebook or journal that you use frequently to jot down your duties and keep it handy. Try these tips for creating a “do-able” to do list.

• Order your tasks in relative priority, understanding that some things are not easily prioritized into first, second or third. Try using the letters A, B and C to create three levels of priority labels instead. A-level tasks must be completed today. B-level tasks must be completed in the coming week. C-level tasks can be completed as time allows.

• Eat the frog first – Set out your daily task list and get the worst and most painful one (the frog) out of the way first thing, then the rest of your day will flow and you wont have it hanging over you head. Eat the frog every day!

• Are you stuck? Try reordering your list for a fresh view of your responsibilities at hand.

• Break down large tasks into smaller tasks. Pinpointing the very first step is key when trying to start a big project.

• A good rule of thumb for listing your priorities: If it takes more than 1 hour, break it down further. If it takes less than 5 minutes, group it with another. The man who started IKEA divides his day into ten minute sections. He says, ‘Ten minutes, once gone, are gone for good. Divide your life into ten-minute units, and don’t waist even a minute’.

Writing down these tasks will help put your mind at ease that you’re not forgetting anything and serve as a reminder to complete them.

Resistance training has similar effects as aerobic exercise in lowering blood pressure

There is a growing body of research being conducted in U.S Universities on the effects of exercise, supplements and health.

these studies have uncovered changes that occurred to arteries and blood flow following 45 minutes of moderate intensity resistance exercise using machines like those typically found in fitness centers.

This research shows that resistance training resulted in as much as a 20 percent decrease in a person's blood pressure, which is as good as, or better than the benefit of taking anti-hypertensive medication. And exercise has no adverse side effects...

Resistance exercise increases blood flow which reduces blood pressure. The findings are significant, because it shows that aerobic exercise isn't the only way a person can improve their cardiovascular health.

Aerobic exercise is the preferred exercise for decreasing cardiovascular risk, however, there are alot of people with orthopedic or obesity limitations who can't walk or run long distances. For them, that type of exercise would be contraindicated.

The beneficial effects of resistance training continues about 30 minutes after the exercise has ended and as long as 24 hours in individuals who trained for 30-45 minutes three times a week.

Women who use resistance training to lower their blood pressure gain additional benefits.

Resistance training also helps protect against or treat osteoporosis. Any exercise is great, but if you can't do aerobic exercise, resistance exercise can help decrease blood pressure and increase metabolism as well as provide social and psychological benefits.

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15 Natural Mood Lifters

Quick and Easy Ways to Lift Your Spirit


At times, we all need to lift our spirits in an instant. Luckily, some environmental and situational factors are easy to control.

If you have a grumpy friend, you can simply walk away and call up an optimistic friend. If sad movies usually leave you feeling badly long after watching, you can stick to comedies or other uplifting genres. But if you are made to deal with a difficult individual who is a co-worker or family member, escaping may not be so simple. And you certainly can’t control the weather.



But we don’t need to be victims of circumstances – and we certainly do have control over our choices. If keeping your moods on an even keel and staying relaxed are things you would like to pursue, you’ll be happy to know its much easier than you probably think. Behavioral scientists are studying how we can improve our moods by taking control of our daily behaviors. The expression, “you are what you eat” has proven to be true – not just for disease management but our overall state of mind. If you find yourself irritable, fatigued, unfocused or even blue, it may be your diet. What you eat, how often you eat, and how much you eat are all factors that can dramatically impact your mood. So, if you can keep your blood sugar stable, your mood may follow.



We also know that exercise stimulates the chemicals in our brains that lead to feelings of tranquility and well-being. The release of endorphins are responsible for things such as the “runner’s high” or the incredible surge in creativity fitness participants often report. Even a leisurely stroll can increase the oxygen flow to your brain leading to a sense of calmness, greater energy and focus.



According to common sense, feelings are what cause our behavior. When we are sad, we cry. When we are angry, we rant and rave. However, a large and growing body of research dhows that feelings often follow our behavioral choices. In other words, if we force ourselves to smile, we feel

Happier. And if we pretend to be excited, upbeat and energized, we begin to actually feel that way. This again proves that we are more in control of our moods than just the circumstances around us!



Here are a few more natural mood lifters you can try.



Eat often and eat light. When you eat at regular intervals throughout the day you will prevent dips in your blood sugar that can negatively affect your mood. Plan your meals and snacks to prevent yourself from getting overly hungry, aiming for three to six eating episodes (total meals plus snacks) each day.


Limit refined carbohydrates such as soft drinks, sweets and white flour, which are concentrated sources of sugar. These foods may give you an immediate rush of energy, but they will cause you to crash and fatigue soon after.


Include a small amount of lean protein at every meal and snack Protein will leave you feeling alert and productive for hours.


Eat foods rich in omega-3 fats These foods have been shown to lift moods and can possibly alleviate depression. Pmega-3 fats are found in oily fish like salmon or sardines, canola and olive oils, as well as flaxseeds and walnuts.


Ramp up your B-12 and folate (folic acid) Scientists believe these nutrients help the body produce a neurotransmitter called serotonin – a known mood stabilizer. Shellfish, fortified cereal, oatmeal, and vegetables are some of the many foods rich in these nutrients.


Get your daily dose of exercise Whether it’s a session with your trainer, a walk with the dog, engaging in a sport or just playing with your kids, getting up and moving will boost your mood and energy level.


Stick to a regular sleep schedule – even on the weekends Although most adults require between 7 and 9 hours of sleep per night, you might need slightly more or less to function optimally. The important thing is that you consistently get the sleep you need.


Go outside and breathe in the fresh air Take a break from your home or office to get some air and sunshine. Even stepping out into cold weather will wake you up and refresh your mind.


Listen to music you love When your mood is spiraling downhill and the little voice in your head is anything but positive, turn on your favourite tunes and sing along. Soon, sweet music will fill your mind instead of negative thoughts.


Indulge your senses Sights, smells, sounds, tastes and tactile sensations can quickly change your mood. Light a scented candle that evokes memories of the holidays, bake cookies to remind you of the happy times at your grandmothers, buy your favourite flowers and revel in the smell (and sight) of them, or soak in a scented bubble bath while listening to soothing music.


Do something that brings you joy Whether its going to a movie, reading a novel or having lunch with your best friend, take a well deserved break from work or stressful situations and do something you love. The change in mood will lead to better concentration and efficiency once you return to the task at hand.


Play or cuddle up with your furry friend Just patting your dog or cat has been shown to lower blood pressure and evoke a sense of calmness, happiness and well-being. If you don’t own a pet, visit a pet store or volunteer at an animal shelter to get your furry fix.


Volunteer There is nothing like the act of giving to those in need to make you feel appreciative of the life you lead. Walk dogs at an animal shelter, feed the homeless at a food shelter, teach English at a literacy program, or assist in programs for special needs children. Do your research and you will surely find a group that can use your talents and skills. If time is an issue for you, contribute through donations and you could evoke the same feelings of happiness.


Fake it till you make it Researchers have found that the simple act of smiling seems to activate happiness centres in the brain. Keep smiling and in time, your mood will match your facial expression.


Create a list of natural mood enhancers that will work for you Feeling angry? Write in your journal. Stresses? Try a boxing class. If your exhausted, take a 20-minute nap. And if your feeling down, watch a funny movie! Remember, you have a choice and the ability to change your mood. With some trial and error, you will figure out the best strategies that work for you.