EXERCISES TO TIGHT BODY SKIN

Exercises to Tighten Your Body After Weight Loss

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Sometimes when you lose weight you also gain loose skin. This problem most  develops in your face, neck, under arms, abdomen and thighs. Some exercises can help to tighten these areas. Each exercise is designed to not only tighten the skin but also to tone and firm your muscles, which also reduces the appearance of sagging loose skin.

Neck and Chin

Loose skin on your neck gives the appearance of a double chin. Doing exercises that focus on this area of the body tones and tightens the muscles, which eliminates the appearance of sagging skin. To begin one easy exercise, stand with your arms at your side. Tilt your head back until you are looking directly at the ceiling. Do not strain your neck. Open your mouth and close it, slowly touching your teeth together. You can feel a slight pull on the muscles of your chin. Repeat this exercise five to 10 times per day for optimum results.

Arms

As you lose weight, the skin under your arms becomes loose and sags. Overhead stretches help to tone this troublesome area. Simply sit comfortably with your back straight. Hold one dumbbell in each hand, resting them down at your sides. Raise your arms straight out in front of you with your palms facing inward. Slowly lift the dumbbells straight up so they are above your head. Bend your elbows; your hands should be behind your ears. Hold for five to 10 seconds and lower your arms. Do 10 to 12 reps every other day

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Abs

Exercises such as crunches tighten and tone the muscles in your abdomen to help trim unwanted skin. Perform a basic crunch by lying on your back with your knees bent at a 90-degree angle. Interlock your fingers and place them behind your head. Without bending your neck, slowly raise your head and upper back off the floor. Hold for five seconds and return to your starting position. Repeat 10 to 20 times

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Legs

Excess skin may accumulate on your inner thighs. To address the saggy appearance, lay on your left side with your left leg straight and your right leg bent at a 90-degree angle and in front of your left leg. Prop yourself up on your elbow. Keeping your left leg straight, slowly raise it until you feel a slight pull in your inner thigh. Hold for five seconds and return to your starting position. Repeat 10 times and move to your left leg.

BEST HOME REMEDIES AND EXERCISE FOR KNEE PAIN

BEST HOME REMEDIES AND EXERCISE FOR KNEE PAIN

1.TURMERIC

Turmeric is a widely researched, and commonly used spice in India with amazing antiseptic and healing properties. Called as the 'golden wonder', turmeric can be used to treat numerous ailments, especially inflammation, helping you to recover from joint pains and arthritis.

2.GINGER

Ginger is an important herb in Ayurveda for rejuvenation and healing. Best known for its anti-inflammatory properties, Ginger can be included in your daily diet. Application of ginger oil as well as drinking ginger tea can also prove effective results

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3.ASHWAGANDHA

Ashwagandha is a Sanskrit tern translating to "smell of horse". It is believed that a person who consumes this herbal medicine will gain horse-like strength and vitality. Studies show that the extract of this Ayurvedic herb is an effective anti-inflammatory medicine.

4.SHATAVARI

The healing qualities of Shatavari is highly beneficial to treat an array of ailments. Shatavari also has anti-inflammatory properties, helps in reducing symptoms like cramps and pain and increases knee flexion.

5.TRIPHALA

Triphala, the “nectar of life”, is a traditional Ayurvedic formulation with amazing healing powers. The herbs in triphala have anti-inflammatory effects and helps in speeding the healing process in the body. It provides nutrients that help strengthen your bones and flush out excess uric acid, which can lead to inflammation, thus providing relief from gout, joint pain, arthritis, and other problems.

6.MASSAGE

There are many types of massage that can benefit people with knee pain. Massage helps relieve pain in the muscles, relax surrounding the joints, decrease stress, release stiffness and allow for better range of motion and mobility.

7.EXERCISE

Yoga is an ancient, natural and effective joint pain relieving technique that strengthens the body. There are many simple yoga asanas that can help you get rid of joint pain easily and manage arthritic conditions. It is also extremely helpful when you're living with symptoms like back pain, stiffness and inflammation.

These Ayurvedic home treatments are effective and provide intense relief for rheumatic pains, joint pains, swelling, muscular pain and knee pain and also help to control arthritis and spondylitis without side-effects. However, in case of intense and intolerable pain, consult your Ayurvedic physician immediately before proceeding with any home treatments or massages.

static quads

keep spongy ball under knee and press it down ,hold it for 5 sec and release and repeat this exercise 10 times in a day

BEST PHYSIOTHERAPY EXERCISE FOR DIZZINESS

Brandt-Daroff Exercise

Here’s what you need to do for this exercise:

YOU MIGHT LIKE

1. Start in an upright, seated position on your bed.
2. Tilt your head around a 45-degree angle away from the side causing your vertigo. Move into the lying position on one side with your nose pointed up.
3. Stay in this position for about 30 seconds or until the vertigo eases off, whichever is longer. Then move back to the seated position.
4. Repeat on the other side.

You should do these movements from three to five times in a session. You should have three sessions a day for up to 2 weeks, or until the vertigo is gone for 2 days.

Follow Up

For the rest of the day after doing any of these exercises, try not to tilt your head too far up or down. If you don't feel better after a week of trying these moves, talk to your doctor again, and ask her what she wants you to do next.

You might not be doing the exercises right, or something else might be the cause of your dizziness.

BEST WAYS TO RELIEVE BUNION (HEEL) PAIN

8 Ways To Help Relieve Bunion Pain

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What are bunions, anyway?

Bunions are basically deformities of the foot, located at the joint of your big toe. According to Marco Ucciferri, DPM, a podiatrist at Summit Medical Group in New Jersey, bunions are either arthritic or genetic, and both kinds can cause mild, moderate, or severe pain.

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Arthritic bunions are typically caused by some kind of damage or injury (like if you played sports as a kid). Genetic bunions are passed down through families, so if your mom and grandma both had bunions, you probably will, too. Either way, most bunions get bigger as you age, so it’s worth keeping it on your radar even if your bunion isn’t hurting you right now.

But the really important thing to know about bunions? Size does not matter when it comes to pain. “Your pain relates to the amount of pressure you put on the joint and the amount of walking you do regularly,” says Dr. Ucciferri. “You could have a huge bunion that doesn’t bother you, but if you wear dress shoes and walk to work every day, your small bunion could be very painful.”

So yeah, bunions suck...but what can you do to make them suck a little less? Here are eight ways to relieve your bunion pain.

1. Wear the right shoes.

Maybe a no-brainer, but it's a good place to start. Sure, you love the way your calves look in heels, but all that height is probably putting a lot of pressure on your toe joints, including the one with the bunion.

Dr. Ucciferri says that switching up your footwear of choice—like wearing rounded-toe styles instead of pointed-toe ones and swapping out your heels for flats—can keep you pain-free. Start with these 7 cute shoes that won't hurt if you have bunions.

2. Get your feet professionally measured.

You might think you wear a size 7 shoe, but heading to your nearest shoe store for a professional sizing could surprise you. Not only could one or both of your feet measure a half-size smaller or bigger than you think, you might also have wide feet that are just plain suffering inside your narrow dress shoes. Getting your feet sized, says Dr. Ucciferri, can be an eye-opening experience that makes it way more comfortable to pound the pavement on a daily basis.

3. Use an orthotic device.

If you’re looking for really stellar foot support and want to alleviate the constant pressure on your big toe joint, you might want to ask your podiatrist about a custom-made orthotic device. After creating a cast of your foot, your doctor can make a device based on your individual needs.

“If your foot hurts when you’re walking to work every day, I’ll build an orthotic that you can wear with your dress shoes,” says Dr. Ucciferri. “But if you tell me your foot hurts after you work out at the gym for an hour, I’ll build one for your running shoes or sneakers.”

If you’re not sure about forking over the cash for a custom device, Dr. Ucciferri says you can try an over-the-counter arch support insert first (like Dr. Scholl’s) to see if it helps before springing for a version made just for you.

4. Ice it, 

Your grandma wasn’t totally wrong with all of her foot-soaking: Dr. Ucciferri says that soaking your feet can reduce inflammation of the big toe joint...but you want to use ice water (or apply an ice pack) for best results, not the more traditionally-soothing warm water.

“Soaking your foot in hot water will make it feel better, but it will also make it swell, so it might hurt even more the next day,” 

5. Pop some OTC pain relievers.

If you’re looking for quick, reliable relief, Dr. Ucciferri says you can lean on an NSAID like Aleve or Motrin, both of which work well for alleviating acute bunion pain. (Tylenol, which is not an anti-inflammatory, doesn’t quite do the trick here.)

If you find yourself taking NSAIDs every day for bunion pain, though, you should probably ask your doctor for help finding some non-medication remedies, if possible, since taking anti-inflammatories regularly can cause side effects.

6. Wear a moleskin pad.

This nifty little gel pads are designed to cushion the bunion and reduce friction inside your shoe, which Dr. Ucciferri says can make wearing your favorite kicks a bit more comfortable. Fin

Many moleskin pads can be applied to either your foot or your shoe to prevent painful rubbing, and most can also be cut down to the exact size and shape you need. They’re an affordable option that might reap big-time relief benefits.

7. Consider surgery.

If you’ve stopped walking and exercising regularly or can’t wear most of the shoes in your closet, then you’re letting your bunion rule your life, and you might want to get it removed.

But while the surgery is a pretty simple outpatient procedure, you’ll need anywhere from a few days to a few weeks for recovery, depending on the size of the bunion (and 1 to 2 months before you’re fully recovered and heading back out for your morning run).

CARB CYCLING DIET PLAN GUIDE

The Carb Cycling Diet Plan Guide

Learn everything you need to know before starting the Carb Cycling Diet plan including it's history, guidelines & components, & all the science behind it.

Carb cycling is a dietary tool that essentially uses a fasted and fed approach; however it is unique in that it focuses specifically on carbohydrate intake and not any other macronutrient.

It uses long periods of carbohydrate restriction coupled with short windows of carbohydrate referring (aka refeeds).

The theory behind this diet is similar to other diets that manipulate dietary carbohydrates in that they are attempting to leverage insulin signaling to maximize fat loss.

Carb cycling adopts a different approach from other diets like the ketogenic diet or other low carbohydrate diets by including periods of high carbohydrate intake.

Carb cycling is also referred to as the cyclic ketogenic diet as it uses periods of ketosis which are purported to have some health benefits.

History of Carb Cycling

From what we can gather carb cycling as it is currently thought of is believed to have been created and implemented by Franco Carlotto in the late 1980s or early 1990s. It was a riff off of both the high carbohydrate diet ideas that pervaded the bodybuilding scene and the low-carb diets that were beginning to gain popularity in some of the dieting circles.

It was the first attempt to blend several ideas into one diet that might take advantage of the benefits of different dietary approaches that were being implemented during the Golden Era of Bodybuilding. More recently, it has, for all intents and purposes, been repackaged into the modern day Carb Nite and Carb Backloading diets.

General Overview of Components and Main Principles of Carb Cycling

Carb cycling (AKA the cyclic ketogenic diet) typically prescribes 5-6 days of very low carbohydrate intake, usually less than 50 grams per day. On the 6th or 7th day there is a carbohydrate refeed day where carbohydrate intake increases up to 450-600 grams of carbohydrates while keeping fat intake incredibly low.

The goal of the refeed is to refill muscle glycogen levels, “recover” some potential down regulation of hormones that are affected during dieting, and carbohydrate restriction (e.g. thyroid hormone), and to help with mental aspect of restricting food to a substantial degree.

These refeed periods are critical aspects of the diet and are what set it apart both in practice and in theory from the ketogenic diet. They are designed to allow for periods of being well nourished from a carbohydrate perspective in order to allow for several days of high-intensity, high-volume training.

In practice, this makes a much better approach to cutting, or periods of fat loss, for individuals with high training volume.

Meal Timing/Frequency

As canonically thought of, carb cycling does not prescribe rigid timing or frequency of meals. Some variations of carb cycling, such as Carb Nite or Carb Backloading suggest defined windows of consuming your daily carbohydrates, specifically in the evening.

These aspects of carb cycling have not been tested or proven in the scientific literature and currently remain “bro-lore”.

Restrictions/Limitations

Carb cycling restricts the macronutrients (aka the quantity) of your diet quite extensively but not the quality. For 5-6 days a week one is required to keep their carbohydrate intake incredibly low, usually less than 50 grams per day. On the 6th or 7th day one is required to eat 450-600 grams of carbohydrates and keep fat intake quite low.

As carb cycling is usually a “macro-based” diet, it is often layered on top of an If It Fits Your Macros or Flexible Dieting paradigm. As such, carb cycling is typically not restrictive of food quality and does not generally prescribe lists of “do not eat” foods.

Does it Include Phases?

Carb cycling essentially includes two phases:

1. The low carb phase 
2. The refeed phase. 

The phases can differ person to person based on their individual situation. For some individuals, their low-carb/refeed day ratio looks like 5:1 or 6:1, whereas other individuals with higher training volumes may opt for a 4:1 or 3:1 ratio.

Who is it Best Suited For?

Carb cycling is best suited for people who are trying to control calorie intake and enjoy a low-carb dieting approach, but who also want to be able to train at a higher level. Typically, ketogenic diets reduce an individual’s training capacity and recovery capacity.

Carb cycling allows for several day windows of high muscle glycogen levels to maximize training and recovery that are typically not available to individuals utilizing a ketogenic diet approach.

How Easy is it to Follow?

In many respects, carb cycling is the “easier to follow” version of the ketogenic diet. Carb cycling allows for a mental break from carbohydrate restriction and allows for days of higher calorie intake to also help curb some of the issues that arise during dieting.

Additionally, it does not have strict requirements of food quality and does not have a strict do not eat list. In other respects it can be difficult to follow as it requires large stretches of reducing dietary carbohydrate which can impinge on daily life and social gatherings.

The refeed days can be impractical and difficult to execute for some people as 450-600 grams of carbohydrates can be a lot of food to consume in one day.

Mainstream Belief Behind Diet

The main stream belief behind carb cycling is that it couples the theorized fat loss benefits of the ketogenic diet along with the benefits of higher carbohydrate intake for training and growing muscle. It is the attempt to merge the benefits of both low-carb and high carb diets.

While much of the “theory” underlying the diet has not been well researched in the science circles (aka no peer reviewed studies directly addressing carb cycling), it has been well used and well tested in bodybuilding, fat loss, weight lifting, powerlifting, and endurance circles.

Scientific Studies and Interpretation of the Data

A thorough review of medical science databases show no research studies to adequately address the proposed fat loss, health, or muscle building benefits of carb cycling.

However, it is likely that many of the benefits of the ketogenic diet, such as spontaneous caloric restriction, are present in carb cycling.

Much more research on this specific dietary modality is needed.

Conclusion

Carbohydrate cycling is a more practical way to implement some of the most effective principles of the ketogenic diet in a hard training, real-work population.

It allows for long stretches of caloric restriction via elimination of carbohydrate rich foods while also allowing for several days of hard training and can prevent the sustained reductions in muscle glycogen storage that arise from long-term ketogenic diets.

This diet can be a successful tool for bodybuilders or figure competitors who need to lose body fat while still have several high quality training sessions per week.

12 WEEKS FAT MELTING WORKOUT

Summer Burn: 12 Week Fat Melting Workout

The trick to being summer shredded is getting shredded before summer arrives. Use this 12 week Summer Burn program so you can show off at the pool this year!

Workout Summary

Main Goal

Lose Fat

Workout Type

Split

Training Level

Intermediate

Program Duration12 weeks

Days Per Week

4

Time Per Workout45-60 minutes

Equipment Required

Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines

Target GenderMale & Female

Recommended Supplements

ISOFLEX, AminoCuts, RapidCuts, Impact Igniter, VitaStack

Author

Eric Broser

Workout PDFDownload Workout

Workout Description

As the days on the calendar pass, and the outside temperatures begin to rise, the amount of clothes we are able to (or wish to) wear slowly starts to diminish.

Whether it be to work, the gym, to the beach, park, or family barbecue it is certainly nice to be able to show off the fruits of your labor – confidently and proudly displaying all of the muscle you work so hard to build.

However, before you go rushing off to your local sportswear store or favorite online shopping spot to purchase some new spring/summer duds, why not take the next 12 weeks to focus on shedding as much body fat as possible?

Because while we all know that thick, dense, defined muscle is totally awesome - you certainly “can’t flex fat!”

Fat Incinerating Tip Sheet

1. Cardio Upon Awaking: While research is conflicting as to whether cardio is more effective done in the fasted state, ensuring you do get your cardio in bright and early will help you burn fat.

2. The Right Supplements: Every morning start your day with a powerful, multi-stage thermogenic fat burner and about 5-10 grams of scientifically formulated BCAA. Doing this prior to your early morning cardio will give you all the energy one needs to power through your early morning grogginess.

3. Carb Cutting: Each week leading up to summer eliminate about 25 grams of carbs from your daily diet, while adding in ten grams protein. This will help create a calore deficit needed for fat loss, increase the thermic effect of food, maintain muscle, and assist in shedding excess subcutaneous water.

4. Hunger Troubleshooting: Lets face it…existing in a calorie deficit, which is a necessary evil for getting lean, is not always an easy task. There will be many times where your blood sugar will drop, your tummy will cave, and you will begin fantasizing about attacking the cookie aisle of your local supermarket!

However, the result in that case is certainly not very beneficial when the goal is looking like a comic book superhero. I have found the best way to stave off hunger and bring energy back to an adequate level is to consume a huge glass of cold water with 5-10 grams of your favorite flavored BCAA powder mixed in.

5. Cardio Splitting: If your goal is 60 minutes of cardio for the day, for example, you will manifest superior results by splitting that (total) time between two, or even 3 sessions, than doing it all at once. You could wake up and do 30 minutes of cardio fasted, another 15 minutes post workout, and the final 15 before your final meal.

This “splitting” strategy will help keep the metabolism elevated all day long, which effectively makes you into a literal fat-burning machine.

6. Vary Cardio: Some studies indicate that HIIT cardio is more effective at incinerating adipose than steady state - while others show the opposite. In my experience, I have become convinced that both types of cardio work (each carrying their own advantages/disadvantages), and thus both should be a part of your overall program.

A highly effective strategy is to break cardio up, as suggested earlier (#5), into a 30/15/15 scheme (if the goal is one hour daily) with the first 30-min session being steady state and the following two as HIIT.

7. Get Intense: When the main goal is dropping body fat it is a great idea to make your weight training sessions more productive and intense via the use of supersets and dropsets. These intensity techniques are not only valuable for stimulating muscle growth, but also will raise heart rate, increase metabolism, burn greater calories and push natural GH (a very powerful fat-crushing hormone) through the roof!

8. Compound Pounding: You will burn a heck of a lot more calories, as well as stimulate higher levels of natural hormones that destroy body fat if you make sure to include plenty of basic, multi-joint exercises in each of your workouts. This is not to say that you should shy away completely from more isolated movements, but only that you do not neglect some serious “compound pounding!”

The 12 Week Summer Burn Workout Program

The following workout is a 12 week program to get you shredded for summer.

Rest as long as needed in between sets to slow your breathing just about back to normal and have your mind ready to push 100% on the next set.

For optimal fat-loss you will do 60 min of cardio per day on off days from training and 20-30 minutes either fasted or post workout on lifting days.

As each week passes you can use the program exactly as is laid out above, or you can tweak by adding/subtracting certain movement and/or simply changing the order in which the exercises are done.

Monday: Chest, Biceps, Forearms, & Abs

Exercise	Tempo	Sets	Reps
1. Incline Bench Press	2/0/1	2*	7-9
2. Dumbbell Bench Press	2/0/1	2*	7-9
3a. Incline Dumbbell Fly	2/0/1	2	10-12
3b. Cable Crossover	1/0/1/1	2	10-12
4. EZ Bar Preacher Curl	2/0/1	1*	7-9
5. Barbell Curl	2/0/1	1*	7-9
6a. High Cable Curl	1/0/1	2	7-9
6b. Standing Alternating Dumbbell Curl	1/1/1	2	7-9
7. Reverse Barbell Curl	2/0/1	1*	10-12
8a. Barbell Reverse Wrist Curl	1/0/1	1	13-15
8b. Barbell Wrist Curl	1/0/1	1	13-15
9. Cable Crunch	1/0/1/1	2	16-20
10a. Hanging Leg Raise	1/0/1	1	Max Reps
10b. Seated Bench Knee Ups	1/0/1	1	Max Reps

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Tuesday: Quads, Hamstrings, & Calves

Exercise	Tempo	Sets	Reps
1. Barbell Back Squat	2/0/1	2*	7-9
2. Leg Press	2/0/1	2*	7-9
3a. Leg Extension	2/0/1/1	2	10-12
3b. Walking Barbell Lunge	2/0/1	2	10-12 Each
4. Lying Leg Curl	2/0/1/1	2*	7-9
5a. Adduction Machine	1/0/1/1	2	16-20
5b. Stiff Leg Deadlift	2/0/1	2	10-12
6. Standing Calf Raise	1/1/1/1	1*	7-9
7a. Seated Calf Raise	1/0/1/1	2	7-9
7b. Calf Press	1/1/1	2	10-12

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Thursday: Lats, Lower Back, & Abs

Exercise	Tempo	Sets	Reps
1. Seated Cable Row	1/0/1/1	2*	7-9
2. Reverse Grip Bent Over Row	1/0/1/1	2*	7-9
3a. Dumbbell Pullover	1/0/1	2	10-12
3b. T-Bar Row	1/0/1	2	7-9
4. Weighted Hyperextension	1/0/1/1	1*	13-15
5a. Deadlift	1/1/1	1	7-9
5b. Bodyweight Hyperextensions	1/0/1/1	1	Max Reps
6. Weighted Ab Crunch	1/0/1/1	1*	16-20
7a. Lying Leg Raise	1/0/1/1	2	Max Reps
7b. Oblique Crunch	1/0/1	2	16-20 Each

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Friday: Shoulders, Traps, Triceps, & Calves

Exercise	Tempo	Sets	Reps
1. Cable Face Pulls	1/0/1/1	2*	10-12
2. Lateral Raises	1/0/1	2*	10-12
3a. Seated Dumbbell Press	2/0/1	2	7-9
3b. Barbell Front Raise	1/0/1	2	7-9
4. Barbell Shrug	1/0/1/1	2*	10-12
5a. Upright Row	1/0/1/1	2	7-9
5b. Seated Dumbbell Shrug	1/0/1/1	2	7-9
6. Straight Bar Pushdown	1/0/1/1	1*	10-12
7. Skullcrusher	2/0/1	2*	7-9
8a. Seated One Arm Dumbbell Extrension	2/0/1	2	7-9
8b. Close Grip Bench Press	3/0/1	2	7-9
9. Seated Calf Raise	1/0/1	2*	10-12
10a. Calf Press	1/0/1/1	1	7-9
10b. Standing Calf Raise	1/0/1/1	1	7-9

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.