Proven Methods To Cut Down Cellulite - Efficient Cellulite Reduction Treatment

Cellulite is probably one of the primary causes of discouragement as well as poor self-confidence with regard to women nowadays. There is certainly nothing more serious than not being able to confidently dress in your preferred shorts or skirt outdoors in worry of having some unpleasant experience when your cellulite reveals in public.

Despite the fact that you will find a lot of "treatments" commercialized claiming comprehensive and uncomplicated cellulite reduction treatment particularly cellulite eradication lotions and creams, liposuction methods to get free of cellulite, mesotherapy cellulite procedures, Edermologie as well as laser skin treatment for cellulite reduction treatment, however, they're costly and most commonly ineffective.

What exactly is Cellulite?

Cellulite is brought on by the superficial levels of unwanted fat pressing up towards the reduce levels of skin. In several conditions, Cellulite happens in individuals who are overweight or have genetically passed down this particular characteristic. Other aspects consist of; growing old, the body's hormones and gender variation in skin framework. Cellulite reduction treatment mostly found in the lower limbs and buttocks nevertheless, it could often be identified in other areas throughout the entire body.

Cellulite doesn't arise when accurate circulation is identified in your body even so, when fluids, stored fats and toxic compounds are certainly not taken off proficiently they turn into trapped while in the skin creating the tissues to be rigid and thick producing bumpy "orange peel" like lines in the skin. The physical appearance of cellulite will vary from one man or woman to a different person even so; the severity will rely upon several elements like genetics, food plan, health, excess weight and over-all way of living with the affected person.

Cellulite can certainly impact anybody but takes place much more in adult males and females since they experienced and develop more mature and after that the afflicted regions may become much larger and much more apparent. It's recommended that typical work out along with a perfectly well-balanced diet program may help protect against the progress of cellulite reduction treatment mainly because it is simpler to avoid cellulite reduction treatment than to get rid of it.

Cellulite Reduction Treatments

Cellulite reduction treatment lotions and creams can be obtained in any authorized derma clinics that could enable lessen the upsetting visual appearance of cellulite however, they cannot eradicate easily as the fundamental challenge is entails in the tissue underneath the skin. This can be primarily because of the lively component, alpha-hydroxyl acids which usually do not clear away cellulite but do help in producing the skin to enhance its firmness, enhancing the visual appeal of cellulite and making sure that it's significantly less recognizable.

Frequent physical exercise along with a properly well balanced diet regime are both of those advisable methods to get rid of cellulite as this will likely boost the circulation of blood in the human body and enable minimize inactivity which could induce your body to grow older too rapidly.

The diet plan ought to be well balanced and should really consist of a variety of vegetables and fruit, whole grain food items, along with the suggested regular consumption of drinking water. Cellulite victims must keep away from consuming harmful toxins such as espresso, caffeine, smoking cigarettes and alcoholic beverages since these will probably be harmful to your cellulite reduction treatment procedure.

A reduced fat eating plan might help the food digestive function procedure that is yet another excellent method to protect against toxin make up inside the human body.

Therapeutic massage and drinking water treatment is a couple of more practical cellulite reduction treatment options that is obtainable because they enable to take care of healthful blood flow along with peaceful thoughts. Avoid stress to get free from cellulite treatment problem.

Dr. Shelly Reitkop helps you to get ride of cellulite completely with effective and advancedcellulite reduction treatments. For more information please visit: http://www.torontoweightlossclinic.ca

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The Best Way to Contour Your Body

Most of the people always try to lose their body weight. Especially, many women are very interested to get all the treatments that are available on the market for them to lose the weight. This is because we live in a world when everyone is trying to achieve the looks of the celebrities. Generally, they are influenced by the magazines and there is no wonder that we are trying everything that is possible in order to be able to reach our goals. There are some treatments that are very handy to make a nice shape of the entire body and one of these treatments is VelaShape treatments.

The VelaShape treatments are invasive treatments. This actually means that it is not surgically done. It is a process that uses the elos technology which can be found in the spas or beauty centers. A professional can use this apparatus on the entire body to diminish fat. This is supposed to burn the excess fat and to shape the body. This helps women to lose some inches even at the first session. That is why these treatments are very popular to the people.

The VelaShape treatments use an infrared light technology with radio frequency energy. This means that it will stimulate the metabolism of the person. As a result, it will make her lose some inches and burn some calories along the way. This will also give firmness to the body. Without exercising, anyone can get good result by applying this innovative treatment. The procedure will also reduce the aspect of cellulite. Cellulite is a condition that most women hate and are always struggling to get rid of. This is something takes a longer period to treat.

The thing about these VelaShape treatments is the fact that there are no side effects after applying. A redness of the skin is only thing that can be seen and that is it. Women can go to a spa and can take procedure to get good shape in their body. They can leave the spa with more relaxed and with some inches less than previous. That is why it is so great. It also doesn't take a lot of time, an hour it is more than enough for the procedure to have effect. This treatment will also relax the patients and they can continue their daily work as usual after having.

The VelaShape Treatments may cost some money but it is not excess like other treatments. This is a procedure that is non-invasive. So what is there to complain about? It is worth to invest into such a treatment. Women who are looking for the best way to contour their bodies should inform themselves about this and they can see that it is one of the best and it is worth all the money spent. So anyone can take this effective treatment to get good result without any type of confusion.

Dr. Shelly Reitkop offers completeVelaShape Treatments to the patients want to get rid of Cellulite. For more information about Dr. Shelly you can visit her profile at Dr. Shelly Reitkop

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Do You Suffer Because Of Your Cellulite?

Because women want to look more and more beautiful these days, they are willing to do everything it takes to do it. That is why they are ready to take care of their body and they are ready to invest into something that it will help them lose weight. This can be a cellulite reduction. Cellulite is something that makes women feel bad about their bodies. From an aesthetical point of view this is not something that looks very good and also it is some kind of a condition that it is difficult to get rid of. That is why they are willing to pay everything it takes in order to take care of it.

There are a lot of treatments for cellulite reduction. Most of these treatments need to be taken on a longer period in order to get some results out of them. Exercise and diet do not work very well if they are not taken seriously. Cellulite appears because of the bad habits of the women and because of the lack of exercise. They tend to not take time in order to go to the gym because they are always complaining that they do not have the money to do it.

Besides the diet and exercises, there are other ways that seem to reduce the cellulite. There are a lot of types of creams that need to be applied directly on the skin by massaging it and that seems to reduce the cellulite. Another cellulite reduction treatment is the massage that needs to be done by a professional and that needs to be done on a regular basis. These professionals needs to know how to work with the body and needs to know exactly the way to do it and it doesn't not cause any harm to the person in need of such a massage.

Another way through which women can achieve cellulite reduction is through the liposuction. This is a procedure that tends to cost a lot of money and that only a few people can afford it. It is a procedure that it is done by the plastic surgeon and that can have some great results as well. This procedure should be made in a medical cabinet and under some care. Before having this procedure the person in need, needs to have some tests done to see if he or she doesn't have an underlying condition that might present some risks.

Whatever the type of cellulite reduction treatment, it is very well known that it is difficult to get rid of the cellulite. It is a condition that might last for a lifetime and that most of women suffer from. This is a result of the lifestyle that they are leading and because they tend to eat things that are not good for their body. Also, cellulite is a condition that appears when women gain a lot of weight or when they get pregnant. This is something that they cannot help it and they should not take very seriously.

Dr. Shelly Reitkop is author of this article. Shelly offers cellulite reduction treatment to the patients wants to get rid of Cellulite completely.For more information about Dr. Shelly Reitkop you can visit http://torontoweightlossclinic.ca/about-us

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What Are The Best Ways To Lose Your Weight?

There are a lot of people out there who are looking to lose weight. These people usually are obese or they have different health issues that put their lives in danger and that are creating complications as well. Whenever a person tries to lose some weight he is looking for the best weight loss programs. These programs are usually created by the dieticians or by other doctors. They are made for every person in particular. There are people for whom losing weight is a serious problem and they find it difficult to deal with it.

Whenever people are looking for some weight loss programs, they search on the internet to find out some information. There are a lot of websites that offer them the advices that they need and there are some forums where they can discuss their concerns with the others. This is something that everyone who is looking to lose weight should take into consideration. They should look for websites with forums because there they can find people that are in the same situation as them and they can share their experiences and give advices or change opinions.

There are a lot of weight loss programs and the most popular seem to be Weight Watchers, the Mediterranean Diet, Dr Martha's Vineyard Detox Diet, the Zone Diet, Atkins Diet and the Scarsdale Diet. These work for some people and they might not work for others. That is because usually the human body is different. There are people who tend to lose weight very fast and there are some who struggle to do it. What everyone needs to understand is the fact that losing weight cannot be done only through a diet but it should also include an exercise program.

People swear by some of these because they are easy to put into practice. When they have started one of these weight loss programs, they are very excited and they think that they are going to lose weight fast and that they will get slimmer by the day. But that is not true. In the beginning everyone will lose weight very fast but afterwards, there will be a stage when they will stagnate. This means that there's a need a lot of patience and self-confidence to go through a diet and also to be very careful about what they are going to do afterwards.

Before starting any one of these weight loss programs people need to get a check-up and also to go and see a doctor to be able to determine if these diets are made for them or not or if they are healthy enough to start exercising as well. Whatever the case, there is something for everyone. People just need to have confidence that they are going to lose weight and also some determination and hard work to do it. They should be able to understand that the best way to lose weight is by eating healthy and exercising.

Dr. Shelly Reitkop is author of this article. Shelly offersvarious weight loss programs and helping patients to lose weight to get their normal life back. For more information about Dr. Shelly Reitkop you can visit the page http://torontoweightlossclinic.ca/about-us/

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Take Away All The Cellulite With Cellulite Reduction Treatment

The accumulation of fat in various parts of our body is a nagging problem for most of us. The phenomenon of fatty deposits or cellulite under our skin becomes a problem only when we come out of our teenage years into our early twenties. One of the easiest ways to overcome this problem is through cellulite reduction treatment.

Though the process of fat getting deposited around our stomach, thighs, and buttocks is already there in childhood, it gets balanced by all the physical activity that is part and parcel of growing up. The real trouble comes when we start doing jobs where we do not have to move and flex our muscles that much. This switches on the gradual but sure process of fat accumulation or creation of cellulite under our skin. As we proceed on with our jobs and other casual daily chores we slowly begin to notice the enemy gathering its forces. Though we know that we have to do proper exercise, especially when we are on white collar jobs, we can never really stick to a continual exercise routine and we just put the blame on our circumstances. Very soon things get really out of hand. We not only lose the streamlined shape that we had but also begin to develop a string of health issues, mainly cholesterol. From that point, our lives become ruled by our doctors. Visits to our doctors and tight diets become the center of our existence.

Rather than take things to such an extreme condition, we can easily get rid of cellulite from our skin with cellulite reduction treatment. Most of the modern fitness centers and spas provide the facility of reducing or getting rid of cellulite. Though the methods of treatment and the technology used varies from one center to another, the basic principle on which all cellulite reduction treatment functions is the increasing of the energy flow in the accumulated cells, thus, making the fat burn away. Cellulite Reduction Treatment mainly involves concentrated massaging at the affected body parts, which are usually the lower abdomen, buttocks, and the thighs where cellulite gets deposited very easily. The upper arms and neck are also sometimes affected by cellulite. The massages are done manually or mechanically, depending on the facilities available at the treatment center. Along with the massages, the treatment also involves laser technology and the use of infrared light energy.

Cellulite reduction treatment is very useful for any kind of weight loss program. Many women undergo this treatment as a post-pregnancy weight loss measure. The treatment is a must do for all those who wish to have that perfect and attractive physique. If the treatment is undergone properly as per the directions of the doctors, it has been proven to have guaranteed results. Of course, the cellulite reduction treatment requires us to have regular visits to the treatment center until the cellulite is all gone. Most treatment centers have a fixed routine for the treatment. Though the treatment is expensive, it is really worth the money spent because it not only helps us regain our beauty, but it also saves us from suffering further fat-related health issues.

Toronto Weight Loss and Wellness Clinic uses FDA approved VelaShape II devise for Cellulite Reduction Treatment to effectively and safely contour and slim the body. For more information please visit ourwebsite http://www.torontoweightlossclinic.ca

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Personalized Weight Watchers Program

There are various fitness and weight loss programs that are getting popular today. The main reason due to which these weight loss programs are getting easily accepted by the general public is that they provide personalized options for reducing weight. Such programs realize the fact that the factors that make people overweight and obese are different from one person to another. Therefore, each person requires specialized treatment programs. This is exactly what is given through Weight Watchers.

Weight Watchers' weight reduction programs aim at finding a wide variety of ways to reduce those unnecessary chunks of fat in one's body. The term diet takes on a new meaning in this fresh and innovative mode of treatment. Here one need not go on feeling hungry with a sparse amount of food materials taken at set times every day. In fact, the program stresses on eating to one's fill until one is satisfied. This treatment understands the principle that the more one has to abstain from the food one likes, the more will be the craving for it. That is why people who take part in other common weight loss programs just wait for the day when the program gets over to jump back to their favorite food items. Such programs can only provide short lived weight reduction while Weight Watchers fitness programs provide comprehensive and long lasting weight loss. Weight reduction takes on a new meaning here. It becomes a way of life rather than a treatment program.

Weight Watchers focus on helping people make healthy choices regarding the kind of food items that they eat and the types of activities that they engage in. The focus is on making each individual understand his physical needs and cravings and decide on the foods that he should eat. There are no hard and fast rules or dos and don'ts with this program. There are no specific food items that a person should eat. The choice is always with the individual. The program helps the individual to use power foods that can leave them feeling satisfied for a long time. The individual's satisfaction is of great importance here. The individualized treatment that is provided through Weight Watchers gives each person a customized plan or list of options to choose from. The options are concerned with changes that can be made in one's lifestyle, which includes not just food and exercises, but also the things like the number of hours that one takes to sleep, the fun activities that one engages in, and the amount of stress one has face while at work.

With such a comprehensive approach, the individual can really turn his life around. Weight Watchers offers a nutritional plan based on the most recent research and a fitness and activity goal that the individual can proceed to work with. The fitness plan provides various ways in which one can burn that extra fat without over-exerting oneself because the doctors who give out the customized plan understand that proper weight loss and fitness cannot be achieved by simply doing exercises until one is tired to death.

Shelly Reitkop as a Weight Weight Watchers is helping thousands of patients to lose weight successfully and get their shape and positive attitude back. For more information regarding Shelly Reitkop please visit http://www.torontoweightlossclinic.ca

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Weight Loss Program - Why It Is Very Essential

In our everyday life, we face a numerous type of problems which may lead us to various harassing and even dangerous conditions. Heavy weight is such a problem. It is very important to consider seriously because it can produce other very crucial problems in us. So, we have to find a way to get rid of it. Weight loss program is the prime need in this case. These programs are the precised form of instructions which allow us to have a complete solution of our heavy weight. Moreover, the important thing here is that we have to continue the instructions of a program.

If we are not capable of following the instructions of a weight loss program, we will fail to attain the desired goal surely. Most of the time, these programs include the instructions about our diets in order to provide the correct amount of nutrients to our body. This helps to make our body fat controlled. Moreover, some programs do not say much about diets. Those programs concentrate on our physical activities and tell us to have regular exercise. Both of these types are obviously very effective. People have to choose his favorite type according to their preference.

Thus, one can enjoy a lot of options in choosing weight loss program. The great news here is that there are hundreds of weight loss programs available on the online from which we can easily find a suitable one. All these programs are prepared by expert doctors or physicians who have worked for long time in this sector. This is why these programs are totally reliable. The fact here is that the users of these programs have to have a passion in their mind in order to get the desired outcome. Without such passion, they will fail to continue their exercise or diet and will remain same as before.

As I said before, heavy weight is very dangerous to our health; so, we have to be serious about it. Some people think to get a quick solution of this problem. In this case, they choose those programs which are based on taking different miracle pills or syrups. Whatever the weight loss program is, one will have to discuss about it with a doctor before starting it. This will help him to make sure that the program he has chosen is appropriate for his health. Then, he can think to get the desired outcome.

However, the ultimate result largely depends on the user of the programs. If a user is not that passionate in maintaining the rules instructed in a weight loss program, the program will be a fruitless pain. It is obvious to us that maintaining instructions are very much harassing. And for weight loss programs, it is much more than normal. So, we have to be conscious in choosing a program that we will enjoy to follow. Online is the great support in this case. There are a lot of programs of different kinds available from which we will surely find a preferred one. Then, we will not have to be depressed by seeing our fatty figure certainly and will be able to make a difference in a convenient way.

Dr. Shelly Reitkop is the author of this article. Dr. Shelly helps you lose weight with effective and naturalweight loss program.

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5 Tips to Reducing Cellulite

You've probably heard of the saying "Men are from Mars and women are from Venus" but did you ever realize that this is true right down to a cellular level? Yes, reproductively we are different and we have different physical structures but I am talking about a CELLULAR level - even our skin is different!

Women, have you ever wondered why men don't get cellulite yet women are prone to it? Here is the deal: Fat cells are contained within layers of tissue called collagen. In men, collagen is arranged in a crisscross formation while for women, fat cells are stored in a cube like structure, separated by bands of collagen. When a man gains weight and his fat cells get bigger, the collagen stretches evenly due to its crisscross formation; when a woman gains weight, the collagen bands become thinner and lose elasticity causing the fat cells to push up into the skin, creating irregularities and dimpling.

Don't get me wrong; you do not have to be overweight to have cellulite. Other causes of cellulite include free radical damage, reduced or inadequate blood circulate and poor lymphatic drainage.

So how can you prevent or reduce the appearance or progression of cellulite? Check out these 5 tips and say goodbye to stubborn cellulite!

• Reduce refined sugar, processed food, convenient food and fried food consumption. These foods produce free radical damage, which reduce the integrity of collagen. Incorporate more detox-friendly foods such as vegetables and fruits and organic meat and produce.

• Increase water intake to 2L/day. Water is necessary for optimal cell functioning. Water helps to flush toxins out of the cells that are essential for cellulite prevention and reduction.

• Exercise! One more good reason to find time to hit the gym. Physical activity helps with blood circulation and improves lymphatic drainage. Vibration therapy and rebounding are quick, easy and effective for enhancing blood and lymphatic circulation.

• Dry skin brushing is a great before-the-shower cellulite reduction strategy that also helps with general detoxification. First thing is first; invest in a brush with natural fiber bristles. Start at your feet and brush upwards, toward the heart. For complete dissolving of cellulite, do this 10 minutes a day for several months.

• Not feeling the dry skin brushing? Consider VelaShape II. VelaShape II is the only FDA approved, non-surgical alternative to liposuction. Comprised of 4 individual mechanisms: Infrared Light (IR), Radiofrequency (RF), Negative Pressure and Mechanical Massage, VelaShape II works remodel the connective tissue and increase firmness in the epidermis, thus contouring the body and reducing cellulite. Blood circulation is enhanced and collagen production is stimulated to restore the skins natural elasticity. Studies have demonstrated an average reduction of more than 2cm with a 60% overall improvement in skin appearance. Furthermore, lymphatic drainage is improved, moving excess fluid outside of the tissue, allowing for long lasting results. Skin appears smoother, tighter and more toned.

The bottom line is that there is no stopping cellulite. You CAN reduce its progression by adopting a healthy diet and participating in regular physical activity. For some these changes are not enough and other more manual therapies like the vibration therapy or VelaShape II treatments are necessary. Regardless, small changes make BIG differences. If you suffer from cellulite, consider your options!

Want to learn more? Book your FREE 15-minute consultation with Dr. Shelly Reitkop, ND and learn how I can help you! Call 416-221-1583 and book your appointment today.

Dr. Shelly Reitkop is the author of this article. Dr. Shelly helps you in cellulite reduction and gets your shape back. To read more about cellulite reduction you can visit:http://torontoweightlossclinic.ca/integrative-therapies/body-contouring/

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Better Running Through Strength Training Part One

Why is a non-contact sport like running such a high-risk activity? Actually, running involves an incredible amount of contact, but it is with road surfaces rather than other athletes. Every running stride places about three times the weight of your body on your foot, ankle, knee and hip joints. These landing forces may also stress your lower back structures.

The repetitive pounding encountered mile after mile produces a degree of microtrauma to the shock-absorbing tissues. Under ideal conditions, these tissues recover completely within a 24-hour period. However, there are numerous factors that may interfere with normal recovery processes, eventually resulting in weakened and injury-prone tissues. These factors include longer running sessions, faster running paces, shorter recovery periods between workouts, more downhill running, more hard-surface running, more racing, more general fatigue, and undesirable changes in eating or sleeping patterns.

Of course, you may wisely take steps to reduce the amount of tissue trauma and decrease your risk of running-related injuries. Such precautions include making very gradual increases in training distances and speeds, taking sufficient recovery periods (particularly between hard training sessions), selecting user-friendly running courses (soft surfaces and level terrain), competing in fewer races, avoiding over-fatigue, and paying careful attention to proper nutrition and sleep.

However, one of the most effective means for minimizing tissue trauma is to develop stronger muscles, tendons, fascia, ligaments and bones. This is the primary reason that every runner should perform regular strength exercise. Consider the results of our four-year strength training project with the Notre Dame High School girls cross-country and track teams.

Notre Dame High School Strength Training Program

For four consecutive years, 30 distance runners from Notre Dame High School participated in a basic and brief strength training program during the summer and winter months between their cross-country and track seasons. Every Monday, Wednesday, and Friday, they performed 30 minutes of strength exercise (12 Nautilus machines) that addressed all of their major muscle groups. Each of these years, the cross-country team won both the Massachusetts and New England championships in this sport. More important, during the four years that they did strength training, only one girl experienced an injury that resulted in a missed practice session or meet.

Strength Training Benefits

The Notre Dame runners realized that a sensible strength training program provides many benefits for runners. These include the following:

• Greater muscle strength
• Greater muscle endurance
• Greater joint flexibility
• Better body composition
• Reduced injury risk
• Improved self-confidence
• Improved running economy

While the first six strength training benefits should be self-explanatory, you may be intrigued by improved running economy. In a 1995 study at the University of New Hampshire, the women cross-country runners who did strength training experienced a significant improvement in their running economy. They required 4 percent less oxygen at sub-maximum running speeds (7:30, 7:00, and 6:30 minute mile paces), meaning that they could run more efficiently and race faster than before.

Runner Concerns

With so many advantages, why do so few runners regularly perform strength exercise? Consider these four concerns that keep many runners from strength training:

• Increased bodyweight
• Decreased movement speed
• Less fluid running form
• Fatigued muscles

Let's take a closer look at each of these issues.

Increased Bodyweight:

Very few people who perform strength exercise have the genetic potential to develop large muscles. This is especially true for distance runners, who typically have ectomorphic (thin) physiques. Strength training increases their muscle strength and endurance, but rarely results in significant weight gain.

Decreased Movement Speed:

With respect to running speed, our studies and many others have shown that greater strength results in faster movement speeds. We need only look at sprinters and middle distance runners to realize that strength training has a positive impact on running speed, as essentially all of these athletes perform regular strength exercise.

Less Fluid Running Form:

Running involves coordinated actions of the legs and the arms, and one cannot function without the other. Your right arm moves in mirror image with your left leg, and your left arm counterbalances your right leg in perfect opposition. That is why it is almost impossible to run fast and move your arms slow or to move your arms fast and run slow. By strengthening the upper body muscles, you more effectively share the running effort between your arms and legs, resulting in more fluid running form.

Fatigued Muscles:

It is true that a strenuous strength training session can cause a considerable amount of muscle fatigue that could adversely affect the quality and quantity of your runs. That is why we recommend brief strength workouts that do not leave you feeling enervated or exhausted. Remember that you are strength training to enhance your running performance, not to become a competitive weightlifter. Our program of strength training requires just one set of exercise for each major muscle group, which does not take much time and does not produce much lasting fatigue. You may also choose to strength train only one or two days per week, which should make muscle fatigue even less likely.

This is part one of a three part series that I wrote to help runners increase their endurance and minimize their risk of injury.

Read Part 2 Here 

Read Part 3 Here

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The Abdominal Crunch - Working Towards a Flat, Chiseled Stomach

Before I get into the abdominal crunch, it is important for you to know that you can do crunches for 16 hours/day; 7 days/week and you will not have a "six pack" or win an ab contest until you get the fat off your waist line. Reducing your percentage of body fat requires a disciplined approach to a simple formula. If you burn more calories than you consume you will lose fat. You burn calories through physical activity and you consume calories through eating and drinking. The typical person greatly over estimates the amount of calories they expend and greatly underestimates the amount of calories they consume.

The crunch is the most effective abdominal exercise with the lowest amount of risk. Performed correctly you can negate virtually all risk of injury. The following describes the most safe and effective way to perform crunches.

To get in position: from standing position squat down; place your hands on the floor in front of your knees and walk your hands forward until you are on "all fours" (hands and knees resting on floor or mat, back parallel to the ground).

Bend your arms, lowering your shoulders to the floor and roll onto your back.

Feet should be flat on the floor, shoulder width apart with the knees bent.

Fingers should be interlaced behind the head for support. Do not pull forward on the head while contracting the abdominals. Excessive pulling of the hands on the head can cause damage to the cervical & thoracic discs, ligaments and muscles. The hands form a platform to rest the head. If you are deconditioned, your neck muscles will fatigue faster than your abdominals.

Contract the abdominals to "curl" the head and shoulders off the floor. Pretend a string is attached to your nose pulling your face upward toward the ceiling. This technique will prevent the chin from coming to your chest. (If all else fails, put a tennis ball under your chin to protect the neck).

Keep the lower back on the floor and pull the stomach inward while contracting. This will activate the transverse abdominus. Always exhale during the concentric contraction and use a 2 second timing if you are a beginner (gradually extend contraction time to 4, 6, 8, and 10 seconds; advanced trainers may want to try 10 second concentric; 10 second isometric contraction at full flexion and 10 second eccentric). Inhale during the eccentric contraction and use a 4 second timing if you are a beginner (gradually extend contraction time to 6, 8 and 10 seconds).

Variations of the crunch include:

• Twisting Crunch: with a twisting motion toward the outside knee
• Legs Elevated Crunch: bent-knee or straight-legged with legs pointing toward the ceiling.
• Legs Elevated Straddle: legs straight in straddle position
• Crunches on a Stability Ball

In all the exercises described above never have the feet held down since this causes a flexor synergy that will decrease the contraction of the abdominals and increase the recruitment of the hip flexors. Allowing the back to leave the ground as in the old-fashioned "sit-up" will have a similar effect and is not recommended.

When you complete the desired number of sets (recommend beginners start with 1 set of 15 repetitions gradually increasing number of sets; remember Frequency, Intensity, Time and Type from your PFT Course), it's time to return to a standing position. The safest way to accomplish this is reverse the process you began with: roll over to one side until you are back on your hands and knees. Walk your hands back toward your feet until you return to squat position and stand up.

Yoga and Pilates include many exercises that strengthen the core and trim the waistline. If you are a personal trianer looking to expand your expertise to include yoga and pilates, check out our specialized fitness certifications:Yoga Instructor 

Pilates Instructor

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Vitamins That Increase Weight Loss

Recently, research has reported that over 90% of ALL Americans do not get their nutritional needs on a daily basis! This is largely due to modern farming practices and never-ending love-affair with highly processed, nutritionally empty Western Diet. This includes the over-use of sugar, sugar alternatives, including High Fructose Corn Syrup (HFCS) and sugar substitutes. Recent warnings by many medical, health and nutrition experts include the comparison of simple sugar and HFCS as addictive and as great a risk to your health as alcohol and tobacco abuse! You should also know that vitamin and mineral deficiencies lead to a variety of chronic diseases, disabilities and dysfunctions. These include, but not limited to:

• Vitamin D Deficiency = obesity, decreased immunity, memory loss, high blood pressure, type II diabetes and cancer
• Vitamin A Deficiency = night blindness, defective teeth, stunted growth in children
• Vitamin E Deficiency = cataracts, Alzheimer's, heart disease, and cancer
• Calcium Deficiency = osteoporosis, colorectal cancer, and PMS
• Iron Deficiency = anemia
• Vitamin B-12 = anemia

You and everyone you know should focus on getting as much nutrient dense food as possible. While it may seem easier to get your nutrition from supplements, it is impossible to do! Supplement means in addition to! You cannot get benefits from supplements if your diet is terrible. You need to consume lean proteins, vegetables, fruits, whole grains, legumes, nuts, beans, pure water, green tea and other natural and unsweetened teas that are high in anti-oxidants.

Healthy foods, non-processed, nutritionally prepared and free from sweeteners and artificial sweeteners along with a healthy exercise program are absolutely essential to achieving optimum health, performance and longevity.

If you want to lose weight and please correct the misunderstanding of the weight concept: the GOAL is to lose FAT... NOT WEIGHT! If you are thinking about a FAT LOSS Program, lifting weights is not an option... IT IS A REQUIREMENT! When you begin to restrict calorie intake and/or increase exercise activity without a weight lifting program, research shows 22% or more of your WEIGHT LOSS will come from muscle!

Food for Your Fat Loss Program:

Recent research shows that diets high in Vitamins D and Calcium increases FAT LOSS, these include:

• Grilled Wild Salmon: 6 oz = 900 IU of Vitamin D
• Monterey Mushrooms: 3 oz = 400 IU of Vitamin D
• Eggs from Grass-Fed Chickens (OMEGA 3 - enriched)
• Milk: Organic-Grass-Fed-Cows (OMEGA 3 - Vitamin D enriched)

Recommend a minimum of 4,000 I.U. per day. (Use of more than 4000 IU per day should be under doctors' supervision). Sunlight on un-protected skin produces a highly usable form of Vitamin D that lasts twice as long in your bloodstream as when you consume it through food or a supplement, but you still need caution due to the risk of skin cancer.

Recommended: 20 minutes/day of sunlight on unprotected skin if you live down South. It is much more difficult to get your Vitamin D from sunlight if you live up North, particularly in winter.

Considering a career as a Personal Trainer? Learn more about the IFPA PFT Certification Program.

If you are already a personal trainer and you are looking to take your career to a new level, learn to train special populations including kids and elders. Also learn how to train the major muscle groups and offer flexibility & strength training to solve issues like Lower Back Pain in our Sports Medicine Trainer Certification.

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Why Weight Loss Fails: Overcoming The Number One Reason for Weight Loss Failure

The key to success in any weight loss program - whether you pay thousands of dollars for a packaged solution or just do it yourself - requires just one thing: that you follow the instructions and stick with the program.

This may sound too simple and even a bit of a cop-out for a doctor to be telling you this, but it's true. The inability to follow a program is the #1 reason for weight loss failure.

So let's go "behind the scenes" to understand this in more detail, because if we can understand it, then we can work to overcome it.

Let's start at the beginning, way back, before the excess weight even existed. Back when you were your naturally-thin self.

Back in the days before you carried any excess weight, things were different. Back then, your metabolism handled whatever you ate. Your peer group and social context were probably also naturally-thin.

Over time, however, we developed habits and behaviors that no longer matched up with our metabolic rate. The weight came on, maybe slowly or almost imperceptibly at first, but over time there was no denying it - we were overweight!

Although the science of weight loss says that all we need to do is eat less or exercise more, it's not quite that simple.

First, change is hard. Especially when it means not doing something we enjoy (like eating certain foods), or doing something we may not enjoy (like exercise).

Even so, most of us know that we need to lose the excess weight in order to improve our quality (or length!) of life. So we muster up a tremendous amount of willpower and get started. So far, so good.

But more difficult than getting started on a weight loss program, is sticking with it. Statistics show that 98% of all diets end within 72 hours - likely from Monday morning until sometime on Wednesday or maybe Thursday.

There's a reason why it's so hard to stick with it - our old habits and learned behaviors aren't so easily overcome. You may have heard that it takes 21 days to form a new habit - but I'm telling you that un-learning an old habit or changing an established behavior is even harder.

Failure to make changes to existing habits and behaviors is the #1 reason for weight loss failure. Adding new habits and behaviors is somewhat easier and very helpful for weight loss, but is not enough.

Armed with this knowledge, it is no wonder that even the most highly-touted and thoroughly-researched weight loss programs fail. Unless that program can help you change a lifetime of bad habits and unhealthy behaviors, getting back to your naturally-thin self - and staying there - is nothing more than a marketing promise.

So what to do, and what's my recommendation?

Before you start any weight loss program, think back about how that excess weight came to be. Think about the bad habits or family traditions that contributed to your weight gain, and then look for a program that will not only help you lose the weight, but also help you change those habits and behaviors.

Your naturally-thin self is still there, but it's just waiting for you to change.

The doctors at WeightWorks have helped many people overcome their prior weight loss failures to get back to their naturally-thin selves. For a limited time, they are offering free consultations to help you as well. To hear how the doctors at WeightWorks can help you, fill out thisno-obligation application online and take the first step to your weight loss success! Read additional detail about the WeightWorks weight loss program here.

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Especially for Women: Lose Weight to Stop Urinary Leakage

One of the more popular topics among women at the start of each new year or every spring is Weight Loss. In the anticipation of the months ahead, many people resolve to finally take off those extra pounds that may have accumulated over the years.

Despite all the chatter about weight loss plans and making this the time to finally get down to their target weight, one topic still remains hush-hush, even among good friends. Even in 2012.

That topic is urinary leakage.

Urinary leakage is a common side-effect of carrying around some excess weight - ranging from a minor annoyance when you laugh to frequent trips to the bathroom.

While it seems like a mysterious problem, it really is not. As you carry even a little excess weight, that weight can push on just the right spots to cause a problem at the most inopportune time - especially during spontaneous movements, like laughter.

A recent study by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) shows a definite correlation between decreased weight and regained bladder control. This means that urinary leakage does not need to be a chronic problem and can be corrected.

That's good news for most, and great news for others!

The study by the folks at NIDDK included 338 obese and overweight women, all of whom leaked urine 10 or more times per week. In other words, people with a pretty serious urinary problem.

In case you are thinking that this is not a common problem - think again. There are 13 million women in the USA alone with weekly urinary incontinence issues, representing up to 25% of all overweight women.

In the NIDDK study, the women were randomly assigned to either an intensive six-month weight-management program of diet, exercise and behavior modification or to a group that received information about diet and exercise but no training.

Women in the intensive first group lost an average of 8 percent of their body weight (about 17 pounds) and reduced weekly urinary incontinence episodes by whopping 47 percent.

In contrast, women in the information-only group lost just under 2 percent of their body weight. But even this small amount of weight loss was enough to show a documented 28 percent fewer urinary incontinence episodes.

Dr. Leslee L. Subak of the University of California at San Francisco, lead author of a similar study completed in 2009, also said that weight reduction should be considered a first-line treatment for overweight or obese women suffering from urinary incontinence.

Next to weight loss, the second option that I recommend to combat urinary leakage are the Kegel exercises.

The Kegel exercises strengthening the muscles that control the release of urine and those around the pelvic floor. Most women will have been recommended to do these exercises as a way to regain strength and condition after the birth of their first child.

Putting the studies aside, you and I already know the obvious - that urinary leakage is a problem for many - even for those who are not very overweight. Although there are many other options, weight loss and some basic exercise is the best first step to regaining full bladder control.

For further information related to your particular situation, don't hesitate to see your doctor - you shouldn't be embarrassed to do so, especially he/she is likely asked about this every week by one or more female patients!

The doctors at the WeightWorks weight loss clinics have helped many people overcome their prior weight loss failures to get back to their naturally-thin selves. For a limited time, they are offering 50% off the initial doctor consultation to help you as well. To hear how our weight loss clinic can help you, fill out this no-obligation application online and take the first step to your weight loss success! Enter EZINE50 as the discount code when prompted to receive your 50% off. Read additional detail about the WeightWorks weight loss program here.

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