How To Easily Lose 15 Pounds By Fixing The Female Fat Loss Hormone

Many people falsely believe that weight gain and weight loss is all about calories and willpower, however, modern obesity research disagrees… and scientists are increasingly pointing their fingers at a hormone called leptin, and by fixing it you can easily and effortlessly lose 15 pounds.

Being resistant to this hormone’s effects (called leptin resistance) is now believed to be the leading driver of fat gain in humans and being able to control it is key in losing weight easily.

Meet Leptin – The “Master” Hormone That Regulates Body Weight

Leptin is a hormone that is produced by the body’s fat cells.

It is often referred to as the “satiety hormone” or the “starvation hormone.”

Leptin’s primary target is in the brain, particularly an area called the hypothalamus.

Leptin is supposed to tell the brain that we have enough fat stored, that we don’t need to eat, and that we can burn calories at a normal rate.

It also has many other functions related to fertility, immunity, brain function and others.

However, leptin’s main role is long-term regulation of energy balance… the amount of calories we eat and expend, and how much fat we store on our bodies.

The leptin system evolved to keep us from starving or overeating, both of which would have made us less likely to survive in the natural environment.

These days, leptin is very effective at keeping us from starving. But something is broken in the mechanism that is supposed to prevent us from overeating.

Leptin is Supposed to Tell The Brain That We Don’t Need to Eat

The way leptin works is relatively simple…

This hormone is produced by your body’s fat cells. The more body fat you carry, the more leptin your body will produce.

Leptin is carried by the bloodstream and into the brain, where it sends a signal to the hypothalamus… the brain area that controls when and how much we eat.

The fat cells use leptin to “tell” the brain how much body fat they carry. Lots of leptin tells the brain that we have plenty of fat stored, while low levels of leptin tell the brain that fat stores are low and that we are at risk of starvation.

This schematic shows how leptin is supposed to work: 

We eat –> body fat goes up –> leptin goes up –> we eat less and burn more.

Leptin Resistance May be The Main Biological Abnormality in Obesity

People who are overweight have a lot of body fat in their fat cells.

Because fat cells produce leptin in proportion to their size, obese and overweight people also have very high levels of leptin.

Given the way leptin is supposed to work, these people shouldn’t be eating… their brain should know that they have plenty of energy stored.

However… the problem is that the leptin signal isn’t working. There’s a whole ton of leptin floating around, but the brain doesn’t “see” that it is there.

This condition is known as leptin resistance. It is now believed to be the main biological abnormality in human obesity.

When the brain doesn’t receive the leptin signal, it erroneously thinks that the body is starving, even though it has more than enough energy stored.

This makes the brain change our physiology and behavior in order to regain the fat that the brain thinks we’re missing.

• Eating More: The brain thinks that we MUST eat so that we don’t starve to
• Reduced Energy Expenditure & Metabolism: The brain thinks we need to conserve energy, so it makes us feel lazier and makes us burn fewer calories at

In this way… eating more and exercising less is not the cause of weight gain, it is the consequence of leptin resistance, a hormonal defect.

For the great majority of people, trying to exert cognitive inhibition (willpower) over the leptin-driven starvation signal is simply impossible.

Losing Weight Reduces Leptin, so The Brain Tries to Gain The Weight Back

Most “diets” don’t provide good long-term results. This is a well-known problem in weight loss studies.

Diets are so ineffective that whenever someone goes from obese to thin, it is seen as newsworthy material.

The truth is… when it comes to losing weight, long-term success is the exception, NOT the rule.

There are many possible reasons for this, but the research is showing that leptin may have a lot to do with it.

Losing weight reduces fat mass, which leads to a significant reduction in leptin levels, but the brain doesn’t necessarily reverse its leptin resistance.

When leptin goes down, this leads to hunger, increased appetite, reduced motivation to exercise and decreased amount of calories burned at rest – a very slow metabolism.

Basically, the reduced leptin makes the brain think it is starving… so it initiates all sorts of powerful mechanisms to regain that lost body fat, erroneously thinking that it is protecting us from starvation.

In other words, the brain actively defends the higher amount of fat mass, using strong biochemical forces that compel us to eat back the lost weight.

The majority of dieters will be familiar with this… weight loss is often easy in the beginning, especially when motivation is high, but very soon hunger, cravings and a reduced desire for exercise set in.

This is the main reason so many people “yo-yo” diet… they lose a significant amount of weight, only to gain it back (and then some).

What Causes Leptin Resistance?

According to Dr. Guyenet, several cellular mechanisms behind leptin resistance have been identified.

These include:

1. Inflammation: Inflammatory signaling in the hypothalamus is likely an important cause of leptin resistance in both animals and humans.
2. Free Fatty Acids: Having elevated free fatty acids in the bloodstream may increase fat metabolites in the brain and interfere with leptin
3. Having high leptin: Having elevated levels of leptin in the first place seems to cause leptin

Pretty much all of these factors are increased in obesity… so this may form a vicious cycle where people get fatter and increasingly more leptin resistant over time.

What Science Knows About Reversing Leptin Resistance

The best way to know if you are leptin resistant, is to look in the mirror.

If you have a lot of body fat, especially in the belly area, then you are almost certainly leptin resistant.

A key to preventing (or reversing) leptin resistance, is reducing diet- induced inflammation.

There are several things you can do:

• Avoid processed food: Highly processed foods may compromise the integrity of the gut and drive
• Eat Soluble Fiber: Eating soluble fiber can help improve gut health and may protect against
• Exercise: Physical activity may help to reverse leptin
• Sleep: Poor sleep has been implicated in problems with
• Lower your triglycerides: Having high blood triglycerides can prevent the transport of leptin from blood and into the brain. The best way to lower triglycerides is to reduce carbohydrate
• Eat Protein: Eating plenty of protein can cause automatic weight loss. There are many reason for that, one of them may be an improvement in leptin .

Any of these look familiar? These happen to be many of the same things we generally associate with good health.

Unfortunately, there is no simple way to do this. Eating real food, maintaining a healthy gut, exercising, sleeping well, etc… these are all lifelong endeavors that require a drastic shift in lifestyle.

However, it is all doable in just 30 days

My name is John Barban and I created a 30 days diet and exercise plan designed especially for you to reverse your leptin resistance.

In fact, I have even created a video in which I share exactly what you must do over the next 30 days to reverse your leptin resistance and to lose at least 15 pounds.

And because you read my article all the way to the end, you can watch my video for free. Just click the Link Below!

>> Click Here to Watch My Video for FREE & Learn How to Reverse your Leptin Resistance in just 30 days!

Glucomannan’s Amazing Health Benefits – Weight Loss, Reduces Risk Of Cancer & Balances Thyroid

Although konjac root (glucomannan) has long been used in China, Japan and South East Asia as a food source and as a traditional medicine, Western researchers have only been recently interested in Glucomannan’s health benefits…

Glucomannan’s Amazing Health Benefits

Absorbs water

Glucomannan powder from our piils is highly absorbent, and can suck up tremendous amounts of liquid. In an article on glucomannan, T-Nation included a video showing just how much a wee bit of Glucomannan expands when water is added.

Suppresses Appetite Naturally & Helps us feel fuller, longer

Because it can hold so much water and form a gel, Glucomannan helps us feel more satisfied with meals. This means we can eat less but feel more satisfied for longer. Eating less means fat loss.

Studies looking at adding Glucomannan to calorie-restricted diets have consistently found that GM groups lose more fat than the non-fiber’d up groups. In one study (Birketvedt GS, et al. 2005), the GM group dropped an additional .8/kg (1.75 lb) on average over 5 weeks compared to the control group.

This effect of feeling full is not necessarily obvious — having a full gut does not always leave one feeling satisfied.  As many dieters know, a stomach that’s simply stretched (e.g. from being full of water) doesn’t necessarily result in a lack of desire to eat more. “Mechanical” fullness doesn’t always mean “real” satisfaction.

However, a study of people with Type 2 diabetes (Grill 2010) showed that key hunger signals (such as ghrelin) decreased after taking a meal with Glucomannan in it. Glucomannan seems to trip sensors in the gut/brain to tell them that less food is more satisfying.

Reduces Absorption of Carbohydrates & Fats

Along with its effects on physical fullness, Glucomannan may improve satiety and fat loss by improving our blood sugar and lipid profile.

One review (Keithley and Swanson 2005) found that 2-4 g of Glucomannan each day enhanced dieters’ weight loss efforts, along with other positive side effects like improved blood lipids, carb tolerance, and satiety. Being better able to handle starchy carbs means better insulin sensitivity, which means better appetite control and fewer blood sugar swings or cravings.

One of the earliest findings with Glucomannan (Walsh 1984) showed lower serum cholesterol and LDL. And compared to one of the most popular soluble fiber supplements, psyllium, Glucomannan seems to have better overall results on blood lipids.

Get Our 100% Natural Glucomannan Supplement on Amazon with $30 OFF & Lose 3 lbs per week easily 

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Increases Gut health

Gut health is an indicator of overall well being. This includes good gastric motility (stuff moving through the pipes) and a healthy bacterial flora. (Indeed, gut dysbiosis, or an overgrowth/imbalance of the wrong bacterial types, has been connected to obesity.)

Lowcarb dieters know the nightmare that is a good bowel movement while the body adjusts to lower intakes of grains and other sources of fiber. Tolerable bowel movements while eating less food can be a challenge.

Lots of dieters try psyllium husk or bran as a solution to constipation.

But along with choosing higher-fiber whole foods, going the soluble fiber route with Glucomannan may be a better choice.

Besides regular bowel movements, a study (Chen 2006) found that the group using Glucomannan also showed a significant increase in helpful bifidobacteria, lactobacilli and total bacteria — the friendly gut bacteria we want.

The Glucomannan supplement also promoted colonic fermentation, as shown in the decreased fecal pH. That’s a good thing.

Reduces Acne

Probiotic foods (such as sauerkraut, kimchi, miso, etc.) along with Glucomannan have been shown to reduce acne. (Take the capsules, don’t smear it on your face.)

Prevents Cancer

No food/supplement overview would be complete without evaluating its influence on cancer. Glucomannan’s benefits for gastrointestinal flora may help reduce precancerous risk factors of colon cancer.

Balances thyroid

Glucomannan may help with hyperthyroid symptoms, as a controlled study done 2 years ago show this.

Get Our 100% Natural Glucomannan Supplement on Amazon with $30 OFF & Lose 3 lbs per week easily –

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100 Studies Prove: Exercising Alone Is Almost Useless For Weight Loss

We all know that the benefits of exercises are real. That’s why, one of my programs is based on early morning workouts 🙂

However, there’s a lot of evidence which tells a less impressive story about exercises for weight loss. 

Consider this exercise intervention study done on over 1000 overweight women, who only exercised daily to lose weight…

The study was published in 2001 and it found that after 20 weeks, weight loss was much less than expected, and that “the amount of exercise energy expenditure had no correlation with their weight loss.”

To explore the effects of exercising on weight loss, over 100 researchers have followed thousands of people… from people training for marathons to sedentary young twins, and post-menopausal overweight and obese women who ramp up their physical activity through running, cycling, or personal training sessions.

Most people in these studies typically only lost a few pounds per month at best, even under highly controlled scenarios where their diets were kept constant.

Other 100 + exercise studies, have come to similarly lackluster conclusions about exercising for losing weight.

University of Alabama obesity researcher David Allison sums up the research this way: “Adding physical activity to your weight loss program has a very modest effect on weight loss — a lesser effect than you’d mathematically predict,” he said.

“There are all kinds of reasons to exercise that are good for your health,” says Diana Thomas, a Montclair State University obesity researcher. “However, if you’re trying to lose weight, the thing that seem to have worked for over 1 million people that we have observed is the right diet”

The evidence is now clear: Exercise is excellent for health, but it’s not important for weight loss. The two things should never be given equal weight in the obesity debate.

So what actually works for weight loss?

An amazing study was published by the National Weight Control Registry, a study that has observed over 100.000 adults who have lost at least 30 pounds and kept it off for a minimum of one year.

They currently have more than 10,000 members enrolled in their studies, and these folks respond to monthly questionnaires about how they’ve managed to keep their weight down for so long…

The researchers behind the study found that people who have had success losing weight share a few things in common:

– They weigh themselves at least once a week.

– They follow a calorie intake plan, stay away from high-fat & high carb foods, and watch their portion sizes. They also exercise regularly.

But note: These folks use physical activity in addition to the diet plan and other behavioral changes.

Every reliable weight loss expert I’ve ever spoken to says the most important thing a person can do to lose weight is to follow a diet plan that is proven to work, but at the same time to structure it from the foods they like.

This is exactly how me and Brian have structured our NEW 2 Week Diet Plan. We only give you the guidelines, while you pick the foods you LOVE 🙂

And because our clients simply love staying on our diet plan, they lose all the way up to 20 pounds in their first week… sometimes even more 🙂

And if you want to join them and lose over 20 pounds in the next 2 weeks and then, 5 pounds per week UNTIL YOU GET TO YOUR DESIRED WEIGHT, just use the page below to get our 2 Week Diet Program with 65% OFF 🙂 

Get our New 2 Weeks Diet Program with 65% OFF & Lose over 20 pounds in the next 2 weeks!

Enjoy the discount and your new body 🙂
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PS: here’s what some of our clients say about our NEW 2 Week Diet

“The first thing that blew me away was the fact that this book is so thoroughly researched, well written and easy to follow….I learned so much about weight loss that I had no idea about before. The program was easy to follow and I lost a massive 22 pounds! I’ve never been more happy or confident with how I look!” –   Jackson

“I tried the 2 Week Diet for the entire two week period, and lost an amazing 15 kilos. I couldn’t be happier! You’ve changed my life Brian! I feel happier and healthier than I’ve ever felt before!” –  – Chloe K

“I’m 45 and I’ve tried several diets for the past 15 years which have never had any impact on me – just a yoyo effect. I decided I would try one diet for the last time, and that was The 2 Week Diet. I’m so happy I’ve made that decision. I’ve lost 18 lbs in two weeks and I continued to follow the advice of Brian, the food, the exercises and I feel better and better as my waist measurements continue to shrink!
Thank you a thousand times!” – Pam

So are you ready to make the leap and truly change your life?

Don’t wait a minute more… act while the motivation is there!

That’s exactly what I repeat to my clients in all my training sessions. Motivation is key, and my program is your tool to success.

Start melting away your ugly unwanted pounds. Download The Entire 2 Week Diet System here & Save 65% !

Study Proves: Eating Pizza Helps You Lose 20 Pounds in 2 Weeks

Today I have really Good news – Eating pizza can actually help you lose weight 🙂

You can make your goal weight— so get ready to have a nice hot one delivered in about 45 mins. I know what I’m having for dinner tonight :-))))

OK, OK, so it’s not like pizza has all of a sudden become more healthy. But, a recent study did prove that those who allowed themselves a day of indulgence while dieting were more likely to stick to their diets long term.

According to Men’s Health, the study proved that after two weeks of dieting, the participants who had eaten whatever they wanted on Sundays were more motivated to keep up their diet plan throughout the next week.

This proves that a little indulgence never hurt anybody. Plus, it gives you something to look forward to throughout the week, dropping pounds all the while.

The idea of designating a specific day for your favorite not-so-healthy foods is an important one.

“The key is to plan ahead and designate a specific day for your rule-breaking,” explains the study author Rita Coelho do Vale, Ph.D. 

“That’s because giving in to a spur-of-the-moment donut can make you feel like you blew your diet—and might as well abandon it completely.”

There’s no denying that maintaining a healthy lifestyle is still going to take discipline and determination, but at least there’s light at the end of the tunnel, so to speak. because you’ve always got that slice of pizza coming for you at the end of the week 🙂 

This is exactly how I recommend you eat over the next 2 weeks to lose 20 pounds 🙂 Our tests proved that overeating on Sundays increases metabolism and helps you stay on track easier  🙂 

And hundreds of women have joined my 2 weeks challenge, and lost over 20 pounds of fat with our new plan🙂 

HOW?

They have all followed the blueprint detailed in Our NEW 2 Weeks Nutrition Manual 🙂

And if you want to join them and lose over 20 pounds in the next 2 weeks, just use the page below and download my blueprint at no cost!

My New 2 Weeks Blueprint For Losing 20 Pounds in 2 Weeks [PDF]

Downloading is easy, but taking action will make you lose weight 🙂 Are you an action taker?

To your new body 🙂 
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STUDY PROVES: Weird Yoga Trick Will Erase 13lbs of Pure Fat

A recent study by the University of New Mexico gave proof to a new and unusual yoga trick. It was shown this unique trick can trigger a rapid loss of up to 13 lbs of pure belly fat in women.

Also, the unique trick is shown to dramatically tighten and tone trouble areas while delivering the all coveted “Yoga Booty”.

The study went on to reveal:Women who neglect to use this trick, even if rigorously dieting or exercising, are going find it next to impossible to burn off as much unwanted fat compared to women who will use the trick.

The catch is… pretty much only one woman teaches it in the video below 🙂

Erase 13 lbs of pure belly fat With THIS Easy Yoga Trick [NEW VIDEO]

And what really makes me proud is…

This woman who is now rapidly transforming the lives of thousands of women across the globe… Is not only a colleague and a female fat loss expert, she happens a dear family friend of mine.

Her name is Zoe Bray-Cotton.

And on the next page Zoe reveals the wonderful trick proven to flatten your belly while rapidly tightening and toning your body. Plus, deliver all the positive mental and emotional benefits Yoga is so well known for.

Oh and best of all… This weird little trick can be done right in the comfort of your own home anytime you want.

Erase 13 lbs of pure belly fat With THIS Easy Yoga Trick [NEW VIDEO]

P.S. If you’ve ever even thought about doing yoga or were curious about Yoga you HAVE to check out this out 🙂 You will thank me later 🙂

Beat Annoying Belly Fat By WALKING!

People are often put off by the idea of regular exercise, and that is why so many are very reluctant to make the required commitment to go on a diet and finally lose that extra weight. What if I told you that you could be losing weight without having to perform any types of excruciating workouts? No running, no lifting heavy weights, no starving yourself to death. None of that, just … walk.

Wait, I can lose weight just by walking? But I walk almost every day, why do I gain weight then? Well, there are a few reasons for that, and we’ll get to them in this article. By following this advice you’ll be able to start seeing results by doing regular walks that count as cardio exercise, which enhances your metabolism and helps the body burn fat faster.

Walking is great because it’s an easy exercise to perform, it doesn’t require a ton of energy or any special preparation or equipment. As most people finding tough to simply start working out regularly, if all you have to do is walk, it should be a lot easier for you to actually get started.

So let’s look at # tips on how to use walking as an exercise to lose weight.

Ease Into It

Don’t start off by trying to do too much too soon. Ease into walking by just doing a small walk around the block in your first week. One every day should be enough. This will allow your body to easily adapt into your new ‘workout’, and make it simpler to move to longer walks further down the road, when you become more accustomed to it and start getting fitter.

Wear The Right Clothing

It is a mistake to not properly dress for your walking sessions. If you are to do this on a regular basis, you should be dressed accordingly. Wearing walking or jogging shoes is recommended because they’ll protect your joins and your feet will be more comfortable. You don’t need any extra fatigue, so make sure you feel great in the shoes you decide to wear. A comfy jogging outfit is required as well, as it allows the body to move naturally.

Start By Doing A Few Stretches

You don’t have to do anything fancy, but a few stretches, for 5-10 minutes before going out for your walk can make a big difference. You want to avoid any injuries, and a few stretches will always help get your heart rate up and your body on notice.

Posture Is Important

The way you posture during your walk is important because you don’t want to get back aches or even injuries. Keep your back straight, your shoulders held back, and your head held high. Try to not alter your posture as you reach the end of your walk and start getting tired. Learn good posture and keep that up for the entire duration of your walking session.

Don’t Walk Too Fast

If you can’t carry a conversation, you’re probably walking too fast. You need to walk at a reasonable speed for your current physical condition. Once you start getting in better shape, you can and should start walking a little faster. In the beginning though, regular walking speed is all you need. Don’t burn yourself out too early, it’s crucial you manage to complete your walk each and every time.

Progress Should Be Measured

Every few days, try to walk a little further than you’ve walked the previous day. For this you need a pedometer, or you can actually get an app on your phone that will measure how far you’ve walked. You can press start at the beginning of your walk, and note how much you’ve walked each and every day. This way you’ll be able to visibly track your progress and notice your improvements.

Have Fun With It

Bring your headsets with you and listen to your favorite music. Or listen to your favorite radio station. If you have a dog, take him/her with you. Whatever you can do to make the activity more enjoyable!

As you learn to measure yourself, to regulate your walks properly and to never burn yourself out, you’ll notice that you can walk longer, and even start jogging with ease. Of course, to actually start losing weight you’ll need to combine this with a healthy diet. But just like you can lose weight with a simple workout like walking, you don’t need an extremely strict diet either.

If you are interested in losing weight fast and easy, you need to create a daily calorie deficit and boost your metabolism at the same time. And because I truly want to help you, I have just launched a new 100% natural weight loss supplement made from Konjac root powder.

Just by taking 1-3 pills, 3 times per day, with a big glass of water, 30 minutes before your meals, can help you lose up to 3 pounds of fat every single week without having to exercise or diet….

And the good news is that they are on sale on Amazon at 50% OFF!

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3 Important Beauty Tips Every Woman Should Know

The way we look is always going to be an important part of who we are. Not to say that that is the only part of who we are or that it is of more importance than our character, personality traits, thoughts or ideas. But there is absolutely nothing wrong with wanting to look our best at all times.

To achieve better looks we can and should always eat healthier, work out, and look to lead a more balanced existence by all accounts. However, understanding a couple of extra crucial beauty secrets can really help you out in achieving a better self image and with it, self confidence. So let’s take a look at these beauty tips that every woman should be aware of.

1.Moisturizers Are very Important

We can have different types of skin, either dry, regular or oily, and while you don’t have to go all out with using tons of skin care products, there is one product that is a necessity for all: the moisturizer. A good moisturizer will do wonders in keeping years off your face if you apply it on a regular basis. When your skin is dry, any wrinkle you may have is far more visible, so moisturizing your skin will always give you a younger look.

Even if you are in your early 20’s or early 30’s, using moisturizer on a regular basis will prevent premature aging of your skin, allowing you to look younger for much longer. If you posses normal to dry skin, look for a moisturizer that contains alpha hydroxy acids. These will enable your skin to generate moisture by itself. If however you skin is usually extra dry, look for a product that offer vesicular emultion – a technology that uses alternating layers of moisture and H2O that lasts throughout the day.

Finally, if you have oily skin, you still need a moisturizer, as oily doesn’t mean your skin is actually moist. Look for a lighter moisturizer in this case.

2. Sunscreen Is Your Friend

Nothing beats aging prematurely like using sunscreen regularly. Not only will it prevent your skin from aging too quickly, sunscreen is a leading product in reducing the risk of developing skin cancer. When you use it on your face, the sun’s rays become far less damaging, getting almost completely blocked and their effects rendered completely void. The Sun normally affects your skin’s ability to produce collagen, resulting in wrinkles generating much sooner than normal. In terms of SPF, it is recommended you go for 15 or even higher, as effects can diminish as you advance through the day, so you need a decent level of protection. You can even apply sunscreen before putting on your makeup and it will still work just fine.

3. Change Your Hair and Makeup Every 2 Years

Hair and makeup are the way we express a big part of our personality. But that doesn’t mean we should be sticking to the same style forever. Times change, fashion is always evolving, so making changes to your hair and make-up every couple of years will keep you in style. It will also give you more self confidence as you’ll always be up to date, always changing something, always staying fresh. Doing this results in you automatically looking younger, especially compared to a person of a similar age that just keeps the same old style for most of their life.

Most experts agree that if you can’t remember when you’ve changed the way you do your hair and makeup, it’s about time that you make a change. So take it as a rule, and always stay fresh, it will boost your image and self confidence. Remember these tips to improve and maintain your skin and physical appearance.

If you are looking to lose some weight quickly, you need to create a daily calorie deficit and boost your metabolism at the same time. And because I truly want to help you, I have just launched a new 100% natural weight loss supplement made from Konjac root powder.

Just by taking 1-3 pills, 3 times per day, with a big glass of water, 30 minutes before your meals, can help you lose up to 3 pounds of fat every single week without having to exercise or diet….

And the good news is that they are on sale on Amazon at 50% OFF!

Just Click Here To Learn More About My New Konjac Root Capsules & Save 50% on Amazon!

The Only 5 Exercises You’ll Ever Need To Get Lean

To get into shape, we can literally find hundreds and perhaps thousands of different types of exercises we can perform. Some are easy, some are extremely complicated, and it might be tough for some of us to really decide which would be the most effective in losing weight and building a little muscle. It has been scientifically proven that working out regularly and doing some strength training will vastly enhance your metabolism and will help you fight off certain diseases (diabetes, cancer, heart issues).

So if you are confused about where to start, what exercises work best, we’ve put together a list of the top 5 you’ll ever need. That’s not to say you can’t try different exercises from time to time, but if you just want a shortlist of 5 exercises that work like a charm, and that you can start performing today, then this list is definitely for you.

Exercise 1: GOBLET SQUAT

This is a move that will stimulate your hamstrings, quads and also your core. It will enable you to develop better ankle and hip mobility, as well as developing your functional mechanics. The way to correctly perform a goblet squat is to stand with your legs 1 foot apart from each other, with your toes pointing away from one another. Then, while holding a dumbbell at your chest, lower yourself all the way down while keeping your back steady. Take a breath in when at the bottom and then slowly return to standing position. You can start off with a lighter dumbbell in the beginning, and start adding more weight as you continue performing the exercise regularly.

Exercise 2: RESISTANCE BAND PULLDOWN

It is recommended for women to do more pulling exercises than pushing workouts, since our upper bodies are weaker than men’s. Your lats muscles which run from your upper arms to your spine and pelvis are directly targeted with this exercise, and they are key in developing a well rounded figure. To perform it, you need a resistance band that is tied to something solid and immovable (if you want to do this at home and not at the gym). Once you have that set up, kneel down with your body facing the band, keep your back straight and start pulling down on the band. Form is very important here, you need to keep the appropriate body posture when performing all of these exercises to do them effectively.

Exercise 3: CHEST DUMBBELL FLY

Next up on the list of upper body strength is the chest workout. The chest fly and the press are usually the most popular chest exercises recommended for women, and for a good reason: they work well at raising upper body strength without being as demanding as the classic push-up. This workout will allow you to gain a little more upper body muscle, improve function in your shoulders and strengthen arm mechanics, giving a very attractive tonality to your chest, shoulders and arms. To properly perform the chest flys it is recommended you lay on the floor with your knees bent, and feet flat down. While holding the dumbbells in each hand, start with both your arms raised straight upwards until they are parallel to one another, and then slowly move them to the side, opening your arms (similar to how you would open your arms to give someone a hug). Then bring them back to the starting position and so on. The key to make this one work is to do your best in keeping your elbows anchored and not moving at all during this exercise. The movement comes from your upper body and not at all from the elbows.

Exercise 4: THE DEADLIFT

This is perhaps the toughest exercise on this list, but know that you will greatly benefit from it. This is a much needed lower body exercise that will generate more support to your pelvis, improve mechanics, and work both your pulling muscles and your posterior ones. It will work your hamstrings and your buttocks. To do this one, begin in a standing position with your feet well set and slightly apart. Use a barbell (or 2 dumbbells if you want) and bend at the waist level using just your legs. Then get back up, rinse and repeat. You’ll feel your hamstrings and buttocks being put to work, and that’s great!

Exercise 5: THE OVERHEAD PRESS

The final exercise on our essentials list. This will help you get rid of those nagging neck and shoulder pains you get from sitting at your desk all day, or from sleeping in a bad position. It will also help with improving shoulder functions by targeting the deltoid muscles. You’ll also develop a better more correct standing position by doing this exercise on a regular basis. To do it, stand up straight, in the same position as you would do for the deadlift. Hold either a barbell with both hands or 2 dumbbells one in each hand at chest level, and with your palms facing away from your body, raise them all the way up over your head. Then lower them again to the chest position and repeat. Make sure you keep your back straight, no arching should be happening.

There you have it! These 5 exercises together work all your muscles and will help you develop an overall better figure, more mobility and body strength. You’ll look better, feel better and have more self confidence when you perform these exercises on a regular basis!

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3 Healthy Diets For Carb Lovers

If you’ve been doing some reading on different ways to lose weight, you’ll inevitably have heard someone say you need to cut carbs from your diet. And while that is true, it doesn’t mean ‘COMPLETELY’. There are actually many ‘good’ carbs you can still consume once or twice per week without fear of failing your diet. It is important to understand and separate the bad carbs (refined pasta, white breat are two good examples) from the good ones (fruit, whole grain, vegetables, fish, etc). Not only are good carbs helpful for weight loss, they give your body a selection of important nutrients to enhance metabolism and also keep you feeling fed longer after having them.

What you should be looking for are diets that provide an optimal balance of protein, vitamins and ‘good’ carbs. That way your body will really change and will start burning through fat at a quicker rate. As a rule of thumb, you should be looking at getting around 40-50% of your calorie intake from ‘good’ carbs, 20-30% from foods that are high in protein, and another 20-30% of healthy fats.

Let us analyze 3 proven diets that will satisfy your natural need for carbs, while allowing you to also lose weight in the process.

The Mediterranean Style Eating Plan

This diet is a great choice for anyone who wants to lose weight but is prepared to do it in a gradual fashion, over a longer period of time. This is perfect if you’re looking for a diet that isn’t extremely restrictive and still allows you to enjoy fulfilling meals. The way it works is it combines foods that check each food group to provide you with the vitamins, nutrients, healthy fats and ‘good’ carbs your body needs. The list includes veggies and fruit, fish and white meat, red wine, cheese, nuts, poultry, herbs, spices and of course whole grains. As you can see it isn’t incredibly restrictive, you can still eat a lot of the things you like, and you can also have the occasional sweet desert or snack. Just don’t over do it.

The Dietary Approach to Stop Hypertension (DASH) Diet

Created by the National Institutes of Health (NIH) through it’s ‘National Heart, Lung, and Blood Institute’, the Dash diet will focus on keeping your blood pressure in check at all times through an appropriate diet. This is achieved by ingesting a good amount of calcium, potassium and of course protein and fiber in your regular meals, to successfully fight off hypertension. And obviously, it also works great for losing weight. With the DASH you are encouraged to avoid foods with added sugar, foods that are high in sodium and also red meat. Instead, focus on fruits, vegetables, low fat dairy, protein and whole grain products.

The Mostly Vegetarian Diet

Think of it of a vegetarian died that you get to cheat on once in a while. You basically eat mostly vegetarian but sometimes still indulge in the odd steak, hamburger or barbecue. To achieve this, focus on mostly eating fruits, vegetables, whole grain foods and dairy products. Then also consume good alternatives to meats like tofu, seeds, beans, lentils, peas and nuts. Once or twice a month, you can still have a meat based meal as long as it’s within reason. This way you’ll lose weight at a decent rate, you’ll be able to satisfy your meet cravings from time to time and also avoid having the lower BMI which usually occurs in regular vegetarians.

As you may have realized it already, the key is to have a good balance. To understand which are the good carbs and which are the bad that need avoiding. Have a good combination of these nutrients and your diet will make you healthier, thinner, more confident without having to starve yourself or completely give up some foods completely.

6 Delicious Foods To Eat For GORGEOUS Hair

Us women want our figures to look as attractive as possible. We look for healthy diets and workouts to stay in shape, we take care of our skin to always keep it healthy and soft, and we want our hair to be shiny and silky. If you are looking to improve the quality of your hair after having more bad hair days than you can count, maybe it’s time to consider looking not at what new conditioner to use, but what food you eat on a daily basis. This might come as a surprise, but what we eat has a big impact not only on our weight, but also on the quality of our hair.

So if you’re ready to finally strengthen your hair, making it healthier and better looking, perhaps you should try the foods on this list. Not only will they improve hair quality, your body will get a natural healthy diet that will boost metabolism and even help you lose weight if that is something you are interested in. So you can actually achieve two important goals with one diet! Woohoo!

Berries

These delicious fruits need no introduction. They taste great, don’t need any preparation to be ingested and are high in antioxidants. These will act to improve the health of your follicles, giving you stronger healthier hair that will surely make some heads turn.

Asparagus

You can have roasted asparagus as a snack, or as it is more commonly used, a delicious vegetable side dish to a healthy main course. Combine it with white meat for a nutritious meal that will provide you with protein and natural minerals that help with your hair’s shine. It will also make your nails stronger and your skin softer. Talk about a win-win!

Lemons, Oranges, Lime

All citrus fruits are great options to improve hair quality. First of all, they are rich in vitamin C which is highly beneficial to your entire body. They also contain collagen and will act as a top substitution for snacks and sweets.

Eggs

Eggs are important because not only do they help with shine, they also greatly aid with hair growth and strength because eggs contain Vitamin D and iron. Hard boiled eggs are the best way to have them when aiming to improve the quality of your hair.

Avocados

This superfruit contains omega oils that enable swift hair growth giving it that ‘alive’ look. Avocados can also be used in various recipes for weight loss, so make sure to combine the two and achieve both a gorgeous body, and perfect hair at the same time.

Walnuts

Finally, we recommend you include walnuts in your diet when looking to grow better, stronger, prettier hair. It will enable your hair to be more resistant, better survive sun exposure, and also provide your body with the very important Vitamin E and omega oils.

So make sure you include these foods into your diet to enable you to lose weight AND develop gorgeous shiny hair that will make people notice!

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Just by taking 1-3 pills, 3 times per day, with a big glass of water, 30 minutes before your meals, can help you lose up to 3 pounds of fat every single week without having to exercise or diet….

And the good news is that they are on sale on Amazon at 50% OFF!

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