Health Benefits of Raisins

Raisin is a dried grape. Raisins are produced in many regions of the world and may be eaten raw or used in cooking, baking and brewing. Raisins can be eaten as a nutritious snack, rich in dietary fiber, carbohydrates with a low hypoglycemic index, minerals, vitamins and other micronutrients. Their fat and cholesterol content is low.

Raisins Nutritional value:

• Vitamin (C)(3%).
• Vitamin (E)(1%).
• Vitamin  (B6)(13%).
• Thiamine (B1)(9%).
• Riboflavin (B2)(10%).
• Niacin (B3)(5%).
• Choline (2%).

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12 Green Healthy Smoothie Recipes for Rapid Weight Loss

As we know the green smoothie recipes are best way to quick weight loss and stay healthy. Many studies have proved that green smoothies are very effective in a weight loss however,the health of a smoothie depends on its ingredients. Many smoothies include large servings of fruits and vegetables which are recommended in a healthy diet. However, too many sweet fruits can lead to too much sugar.Check out the 12 healthy and delicious smoothie recipes for rapid weight loss below.

#1.Kiwi Green Smoothie

Ingredients

• 2 frozen bananas
• 1 fresh kiwi, skin removed
• 1 cup water
• 2 handfuls baby spinach

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How to Use Coconut Oil to Lose Weight

Diet with coconut oil is an effective treatment for hormonal disorders. Medium chain triglycerides from coconut oil helps the body convert blood cholesterol in a substance essential for the production of hormones that improve digestion, reduce anxiety, increase your energy and help you burn fat deposits. Including coconut oil help to lower glucose. It is absorbed easily, without the need of digestive enzymes, which means less strain on the pancreas to produce insulin and can effectively. 

Stabilized blood glucose level will give you the energy necessary throughout the day and will help you get off those annoying kilograms. Beyond weight loss, a better metabolism means a much faster healing of the body in case of illness: cells are renewed more quickly and thus improves health as a whole. Inhibit appetite coconut oil, coconut oil major trump card is its ability to help install rapid satiety.

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7 Yoga Poses for Two People

This means you’re uniting your mind, body, and spirit, but you can certainly use yoga to unite yourself with your friend, partner, or even complete strangers.

The popularity of partner yoga is swiftly rising and for good reason! Not only do yoga poses for two people help you guys bond, it makes feel-good poses even more amazing because someone helps you get more deeply into the asana.

7 Great Partner Yoga Poses for Two People

#1 Do You Hate Planks? It’s Time to Fly!


Are you a plank hater? Spice up this universally non-favorite by taking it to new heights.​

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26 Weight Loss Tips That are Actually Evidence-Based

The weight loss “industry” is full of myths.

People are being advised to do all sorts of crazy things, most of which have no evidence behind them.

Over the years, however, scientists have found a number of strategies that seem to be effective.

Here are 26 weight loss tips that are actually evidence-based.

1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss, and this is true.

Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories (1, 2).


One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight (3).

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How Coconut Oil Can Help You Lose Weight

Coconut oil is the world’s most weight loss friendly fat.

It contains a unique combination of fatty acids with powerful effects on metabolism.

Several studies show that just by adding coconut oil to your diet, you can lose fat, especially the “dangerous” fat in the abdominal cavity.

Let me explain how that works…

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How to Burn Fat and Gain Muscle

Burn fat and gain muscle – it isn’t as hard as you might think.

You can train your body to burn excess calories instead of storing them as fat, and you can exercise to build up your muscles.

How to Burn Fat and Gain Muscle

1. Burn Off Excess Fat

The very first technique you need to learn in learning how to burn fat and build muscle is to train your body to burn off excess fat.

The human body is intelligent to the degree that it watches the calories coming in, and the activity burning them up. It doesn’t have any idea what future caloric intake will be, so it tends to store excess calories as fat.

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10 Best and Worst Foods for Flat Abs

No matter how much running training or how many crunches you do, if you aren't eating the right foods you'll never get to show off your hard work. 

Stock your kitchen cupboards with these foods to boost your fat burn, reduce bloating and leave you feeling slimmer to show off that six pack in no time.

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10 Daily Fitness Tips

Getting fit is on the minds of most people. However, many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it, something magical happens after four months. You are finally getting the results you expect and chances are you will continue with the exercise program.

Here a 10 simple tips to help you with your fitness success:

1. Get Moving. Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility.


2. Prime the Pump. Resolve to participate in physical activities that involve the large muscle groups of the body.

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6 Week Six-Pack Abs Workout

If you think (as you would have done if you hadn't already known Jillian's training style) you'll just be doing half an hour of floor work, think again. You're actually getting a whole body workout, cardio and all, with particular emphasis on the core.

For the best results do this workout 5 times per week with 2 rest days to allow your body to recover, and grow stronger.

This is a very intense plan and you should consult with your doctor before you get started.

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5 Workouts That You will Actually Enjoy

Sometimes it can be so hard trying to find the motivation to work out. You’ve ignited your passion for better health, learned ways to boost your energy and how to prepare healthy meals in under 30 minutes, but now it’s time to get moving!

This is probably by far one of the hardest lifestyle changes to make, but it’s also one of the most important, and it’s not only for those that want to lose weight.

Exercise does so much more than burn calories, although I know for a lot of you that’s a biggie. Getting your heart rate up and your blood flowing helps boost your energy and also releases chemicals into your body that improve your mood. Exercise is great for building and toning muscles, and can actually be very enjoyable.

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Diet for Lazy People - Easy Way to Lose Weight

Sometimes we feel fluffy and full like a balloon and we know that we need to get on a diet ASAP but, we just couldn’t decide when to start. Why? Because we’re lazy or we don’t have enough time to prepare every meal in the kitchen.

But, don’t lose hope. We have found the easiest way to lose weight. This is an extremely lazy way to lose weight. It burns hundreds of calories even if you’re just sitting down at your computer and doing nothing. It also increases your metabolism which aids in weight loss.

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7 Super Ways to Lose Weight Fast

What is the best way to lose weight fast? If you ask this question, you will get tons of answers in this perspective. May be you will get something that seems unbelievable but in fact it is super effective.

Read on this post you will get here some super effective but quick process as I have found in my web research on what is the best way to lose weight fast.

Say no to salty aisle


If you want to reach your goal weight the first thing that I suggest is stop buying snacks at the grocery store. If you keep on buying and eating all these you will never be successful to reach your weight lose goal. So be a little stubborn on your desire to lose weight fast and of course without any side effect.

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How to Get Hourglass Figure – Hourglass Body Shape

I think you’ll agree with me when I say:

This is everything a girl wants to see when she looks in the mirror! The hourglass body shape is everything we dream for our bodies to be. It’s sexy and feminine that we cannot aspire.

But can you really get an hourglass figure if you’re not born with it?

How to get a smaller waist, and get an hourglass body shape?

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Lose 10 Inches in 10 Days

Yes, it is possible. You can lose 10 inches in 10 days only if you do the right workout.  The thing is, you have to do this exercises six days a week (four if you’re strapped for time), and following each strength session with 30 to 60 minutes of cardio, and that’s how you could lose up to 10 inches over your whole body in 10 days.

Single-leg kick

Target body parts are the shoulders, chest, sides, core, glutes, inner thighs and hamstrings.


Start on all fours, with your hands placed right over left directly below chest, knees slightly wider than hip-width apart and feet pointing out (A). Pull the abs in, lift the right leg and extend it out diagonally from body (B). Return to start. You need to do 30 to 40 reps.

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7 Tips to Stick With Your Fitness and Nutrition Goals

Do you have a goal that you’ve been chasing for a while, but you haven’t been able to stick with it? Maybe you’ve been trying to hit a new PR at the half marathon. Or slim down to fit into that dream pair of jeans. Whatever your fitness or nutrition goal, these 7 tips will help you stick with your goals and finally achieve it!!

1. Be Clear On Your Goal


Start with a very clear picture of what you’re trying to achieve. What would it look like when you reach your goal? For some people, this is fitting into a certain pair of pants or dress. For others, it might be crossing the finish line of a half marathon with a new PR. Or it could be wearing a bathing suit with pride this summer to show off your hard work!

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Best Wake Up Smoothie- Ready For 2 Minutes

Every morning you wake up crying and begging to sleep more, but unfortunately you just can not do that because you need to go to work. Sometimes even coffee can’t  help you to open your eyes. But, that’s gonna end here because we’re about to tell you the best and easiest recipe for waking up smoothie. It will also give you a lot of energy for the day and what’s most important, it tastes really good!

All you need is:

– 1 banana
– 1 teaspoon of honey
–1 cup of milk
– 1 teaspoon of coffee

– additionally you can add a little water

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5 Daily Habits That Can Speed Up Your Metabolism

There are loads of reasons to love your body, even if you're stuck trying to figure out how to speed up your metabolism. For starters, it helps you get from point A to point B (which rocks, when point A is a pizza joint and point B is your couch). Plus, boosting your metabolism can increase your sexual charisma, which is never a bad thing, really.

But perhaps the best thing to love about your body and your metabolism? It constantly does you a solid by burning calories all on its own. How? Well, first of all, it's important to mention that having a naturally slow metabolism isn't inherently dangerous to your health, so you shouldn't sweat it, as long as you feel your best.

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Should You Go to Bed Hungry If You are Trying to Lose Weight

You finished dinner two hours ago. You're hopping in the hay soon, but your brain and belly say to hop into the kitchen first. You're trying to slim down, though, so is it better to go to bed with a little something in your belly or absolutely nothing?

Nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition say there's no black and white answer to this question, because it depends on your personal habits and healthy goals. But you ask, "shouldn't you feel hungry at night if you're trying to lose weight?" Let's just debunk a popular myth right now — eating late at night won't cause you to gain weight.

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Why I Don’t Wear Heart Rate Monitor During Exercise

A simple series of steps that became so routine to me before runs and heading to the gym that I didn’t even have to think about it.

My “getting ready for a workout” routine looks pretty similar nowadays minus a major change. That fourth step? Yeah, that doesn’t happen anymore. And honestly, I’ve never been happier.

Healthy Helper Blog…what I learned when I stopped keeping track! [exercise, fitness, fitfluential, sweatpink, workout, fit, fit fam, healthy living, active living, fit life, wellness, health, tips, personal, food for thought, thinking out loud]


That’s right, I don’t wear a heart rate monitor anymore when I exercise. Most of you probably weren’t even aware that I did because I never really talked about it on here before. It’s also become such a habit that I didn’t even really think twice about it. It came with my Garmin when I got it initially so I just sort of started using it without a real reason to.

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Beginner’s Cellulite Workout

This beginner cellulite workout routine will help blast cellulite and trim fat. This cellulite exercise routine is designed to specifically target those darn troublesome areas that are hard to hit at the gym. The good news? You don’t need the gym for this workout! You can kiss cellulite goodbye by doing this workout, eating clean, and engaging in cardio at least three times weekly. So get ready to say, “See ya,” to cellulite!

Equipment Needed: yoga mat or soft surface


What to Do: Perform the routine below 3 times weekly for optimal results. See videos below for demonstrations to ensure you are using proper form.

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5 Minute Leg-Toning Workout

Your legs are truly lovely and take you everywhere you want to go, but if you sometimes scan them in the mirror and think of cottage cheese, here's a workout for you. Strengthen and tone your powerful gams with this quick and effective workout. Just press play and get ready to show your legs some love.

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10 Reasons Women Should Cross Fit

Cross Fit is concentrated; it is not easy but full of fun. There are 10 reasons women should Cross Fit is not just for meat heads and body builders. Now a days a real woman is giving the constantly varied, highly intensity mine of cardio weight lifting and gymnastic movement a shot. Here are 10 reasons for a woman check out her local Cross fit that right for her.

You will learn accurate form: If someone has always struck weight or avoid straight learning all together. If she has worried about getting hurt or were never sure what exact to do with her gym’s section to plate and barbells.

Fed up?Not any more: Cross Fit is made up of constantly varied, high intensity movement that means over the course of one WOD. You may run, rowing, kettlebles and working and gymnastic moves like ring dips and handstands.

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Ultimate 10 Minute Office Workout

If you're like many Americans, you spend eight hours a day completely inactive, hunched over a computer with terrible posture. While we can't always escape for a lunch-break workout, these moves are the next best thing. Physique57 instructor Shannon Smith shares a 10-move quickie workout you can do right in your office—or any available conference room.

Tricep Dips


Scoot to the front of a stationary (non-wheeled) chair, with both hands facing forward. Step forward until your butt clears the chair and your knees are at right angles. Bend your elbows straight back…

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10 Balance Ball Exercises for Lean Abs

These 10 exercises use the balance ball, a piece of equipment that can be found in all gym’s and also in many households.

Many of the following exercises are very advanced but this doesn’t mean that you shouldn’t try them out!

To achieve a lean midsection you need to watch your nutrition but also strengthen your core. Your core consists of muscles and if you lose all the fat on top of it but have nothing below to show… you will not get the “toned look” you are looking for.

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3 Best Exercises to Kill Butt Cellulite

Life with cellulite and life without it is really different. Cellulite is like big Chinese wall that keeps you away from the clothes you want to wear. If you have, you won’t feel confident while wearing your favorite bikini or mini skirt. 

That’s why we will show you the three most effective exercises that are a real nightmare to butt’s cellulite.

1.Single-leg Hip Raise


A] Lie faceup on the floor with your left knee bent and your right leg straight. (Your right leg should be in line with your left thigh.) Now try to make your stomach as skinny as possible and hold it that way.

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Hit All Muscle Fibers - Beautiful Back

My “Muscle Activation Tips” Series continues! Yesterday I talked about the Lower Body, in the next posts I would like to address the Upper Body.

Especially men tend to workout solely their Chest muscles. As many people sit a lot nowadays, building and activating the Chest muscles is no issue. When you are sitting and bending over your desk to write or read something, your chest muscles contract and pull the shoulder blades forward. With time, this leads to bad posture, as well as back and neck pain, not to forget shoulder injuries.

Let us focus on the Upper Back muscles today. As I have scoliosis, training the Back muscles has been my biggest obstacle but also the most effective at decreasing pain.

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7 Days Workout Plan to Longer and Leaner Legs

The best thing that can happen to a woman is get in her favorite jeans, stand up straight in front of the mirror and be satisfied like she was never before. Unfortunately, that doesn’t happen a lot because of many reasons. First, women are not satisfied of how they look most of the time, and the second reason is that some women really need to workout to fix that picture from the mirror. Thank God, we have a solution for this problem, so we will tell you the 7 days workout plan to longer and leaner legs that will make you never wish to take off your favorite pair of jeans!

The rules are:

• You should complete each exercise in the circuit in order.
• You need to repeat the circuit for 7 minutes
• Rest for 60 seconds
• And then repeat the 7 minute circuit again

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Kettlebell Workouts for Women

Kettlebell workout is a tуре оf trаining which iѕ nоt only dеѕignеd for mеn. Women can аlѕо hаvе benefits from this wоrkоut whеn it соmеѕ tо trаining еасh раrt оf thеir bоdу, lоѕing mоrе wеight and maximize fitness. Hеrе аrе ѕоmе of thе mаjоr bеnеfitѕ of the kettlebell workouts for women:

Imрrоvеd Strеngth аnd Hеаlth of Bоnеѕ and Joints. Thе еxеrсiѕеѕ аrе guaranteed tо help in terms of regaining аnd mаintаining the strength оf your bоnеѕ. You саn аlѕо expect these exercises to be gеntlе оn уоur joints so you dо nоt need tо wоrrу аbоut damaging any оf these.

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5 Cross Fit Workouts That Will Kick Your Butt

If you are newbie searching for step by step information to fat loss or a seasoned fitness skilled in search of new exercise to boost present routine energy for fat loss is the protected progress that produces out comes. So that prepare yourself dinner up some oat meat – strive making over right oats, in case you are quick on time with in the morning and prime it with some fruits. What is so magical about this nature? Each provides insoluble fiber that helps it control cholesterol and feed the whole some micro organism in your gut. In short time you can develop your body powerful.

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Top 5 Exercises for Perfectly Shaped Butt

Doing heavy diets and eating less food are not only things you should do to get a perfectly shaped butt. In a matter of fact you should do that paired with some workouts. We believe that is the real effective way for having strong and nice shaped booty. Today we are going to show you how to get a better butt by practicing those 5 most effective exercises. For a maximum visible results you should do this workout routine for 20 minutes each session at least three times a week.

Bridges


Lie on your back and bend your knees so that they point upwards, keeping the feet planted on the floor. Start raising your butt up until you start touching the floor with your head, shoulders and feet. Push your hips as high as you can and squeeze the glutes when you reach the highest point. You can try to do the same exercise with just one lelg.

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5 Workouts to Beat Boredom

If you’ve hit a plateau in your fitness routine and are beginning to lose your workout motivation, it may be time to throw a new twist into your exercises. One of the main reasons people hit a stagnant weight is that they don’t change up their workout routine for months on end. If you continuously do the same exercises, your body gets used to them and starts to consume less energy. 

Not to mention doing the elliptical and the same abdominal workouts every day gets extremely repetitive and boring. Working out should be a fun challenge for your body, and the more you enjoy it the more likely you are to keep working out.

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Hit All Muscle Fibers - Shapely Shoulders

This last year I researched a lot about training for proper posture and prevent Shoulder Injuries. My shoulders are slouched forward due to scoliosis, thus my chest muscles shorten and my Upper Back muscles get stretched. This caused me not only Upper Back but also Neck Pain.

Also, my mother has a rheumatic disease which affects the Bursa of her Shoulder joint. 

Since I have been doing the following exercises myself and with my mother, we are both pain-free! My posture has improved and my mother does not have inflammation in her shoulder joint anymore.

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Squat Variations to Burn Out Your Legs

Squats are a compound movement. This means that to complete one repetition, you are using nearly every muscle in your entire body. This is why Squats are part of every workout plan. They build strength and burn a lot of calories, making them an excellent choice for muscle-building, weight and/or fat loss or pure weight lifting.

By using the following variations, we can shift the focus slightly to enhance some muscle groups worked and decrease force that is put on joints.

Squat Variations you need to try!

Close Stance Squat

Feet should be a little bit closer than hip distance apart. As everyone has a different anatomic bone structure, I don’t recommend to put your feet any close than that.

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Exercises that Get Rid of Back Fat and Bra Overhang

This past week I had 3 different training clients ask me for exercises that get rid of back fat from bra overhang. I led them through a series of exercises that targets the muscles in that area. After the workout, each lovely lady said they felt like they were working muscles they didn’t know they had.

In today’s episode of CCtv, I share the best exercises that target the bra bulge area on your back. If you’re self-conscious about fat bulges from your bra, this workout is for you. : )


You may use any ‘free weights’ you have, dumbbells, plates, kettle bells or resistance bands…. whatever you want or have handy.  Also, you’ll need to modify some of the exercises you see below to target the bra-fat-bulge area.  I could only find images of the ‘traditional’ execution…

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6 Exercises that Target Upper and Lower Abs

There are few more stubborn areas for women than the abs, but luckily for you, we have a solution! This workout will target your upper and lower abs as well as your obliques, a total core workout. You’ll see results as you blast fat and expose that six-pack, and you’ll reap the added benefit of stabilizing your spine.

Your core is made up of three layers. The deep or innermost layer is made up of small muscles that span a single vertebrae, the middle layer consists of muscle that encompass the lower area of the spine, providing stabilization, and the outermost layer consists of powerful, large muscles that are primarily responsible for generating force, and thus movement. This workout will challenge all layers of your core for a thorough and complete workout that prevents injury, creates the defined look you’re after, and enables you to have a strong mid-section to build the rest of your workouts upon!

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Eliminate Toxins and Lose Weight in Very Short Time

Everything that we do nowadays is toxic, from the aliments that we consume to the air that we breathe in and the cosmetic products that we use. Simply, our lives have been grasped of chemicals so that we, humans, would not be able to live a healthy life anymore.

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5 Week Bubble Butt Workout Program

Let’s cut right to the chase today; you’re trying to build that bubble butt and are dead set on doing whatever it takes to achieve this goal.  Maybe you’ve tried one of our lower body workouts in the past, but now, you’re ready for a real challenge.  You’re ready for something that’s completely focused on helping you add a little oomph to your booty; something that is specifically designed for your very specific goal.  Well, I’ve listened, and I’ve heard you loud and clear.  To help you unlock the secret to building your own perfect butt, I created the 5-week Bubble Butt Workout Program.  We’re taking a variety of strength drills, plyometrics, and fat-blasting metabolic conditioning routines to help you build and sculpt the best lower body of your life.

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13 Exercises to Get Rid of Flabby Arms

You know what’s more annoying than having belly and back fat? Having flabby arms!. This article will give you workouts to do at home to get rid of them. You can use weights or no equipment at all. Not only flabby arms feel weird but they also don’t look nice especially when they finally sag and make us look like we have bat wings! Yikes! It’s also hard to accept that some friends and family would not only tease you for those arms but also play with it too! They really like the jiggling but we definitely don’t!

The only way to get the flab out is to get serious with our diet and exercise routine. As with everything, most fat loss routines start with a good diet but how about when it comes to making the muscles firm? We have exercise to answer that and we’ve compiled the 13 best exercises to finally get rid of those pesky flabby arms.

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Top 12 Exercises for Thinner Thighs

Your thighs are just one of the many parts of the body that you probably want to shape up. Yup, I’m sure you want them to look sexier and or just simply to be able to wear the right size pants. Let’s face it, the pants available at your popular clothing line aren’t really tailored for people with thick thighs. 

While those who lift weights often get their pants customized for them, and don’t mind this minor inconvenience at all, there are still a lot of women today who would rather just buy and wear without having to worry about the cloth ripping in two.

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How to Win in Battle Against Back Fat

Back bulge around the bra area and that pesky muffin top plague plenty of women, and there are lots of ways to feel more confident in your own skin with a little extra effort. Spot-reducing doesn't work — but these healthy tips can help you achieve the results you're after!

Bump Up Your Cardio

If you're serious about getting rid of fat, you've got to start getting serious about cardio. According to the USDA, you should perform 60-minute sessions five times a week to really notice a difference.

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30 Day Get in Shape Training Plan for Beginners

Our 30 day beginner’s training plan was designed with the true fitness beginner in mind. For the full duration of the program, you’ll be challenged with various beginner workout routines. All workouts will help your body grow stronger, leaner, and more efficient.

We’ve provided clean eating options to complement your new training program. A true training plan incorporates both workout out and healthy eating to guarantee your results. Clean eating keeps your body energized and improves your body’s response to exercise.

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18 DIY Weight Loss Exercises At Home

Sometimes, you just don’t have enough time to go to the gym. Fortunately, there are many tutorials and guides for awesome workouts at home. These exercises can help you lose weight but this is not enough. You need to combine a healthy diet with regular exercises to see improvements. Otherwise, exercising will be in vain if you keep on eating junk food or have a chaotic diet.

These weight loss exercises aren’t that difficult; you just need to find your rhythm and limits. Then you can increase your strength and endurance after some time. Try these exercises at least three times a week and start eating healthy.

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