Exercise

If You Want To Lose Your Fat, You Need To Do Three ThingsFirst, take a healthy diet, don't eat sugar products like soft drinks, ice cream, chocolates, etc.Second, the most important exercise, do a different type of exercise like crunches, leg raise, squats, reverse crunches, push up, and many more exercises. If you don't have too much time to exercise hiring a personal trainer in London is the better option for you. He/she will take you towards your fitness goals.Third, last but not least rest, rest takes the major role to lose weight.More info visit us at myhomepersonaltrainer.co.uk

George Hood currently holds the record for longest plank at a whopping eight hours, 15 minutes and 15 seconds. So yeah, just a little bit longer than your record. For women, the record is four hours, 19 minutes and 55 seconds, and it was set by Dana Glowacka in 2019. I anticipate your next question is, “How?” because an eight-hour plank sounds pretty impossible. Leading up to his record plank, Hood trained for about seven hours a day, doing 700 push-ups, 2,000 crunches, 500 toe squats, 500 band curls, 30 minutes of cardio, and four to five hours of planking. So, if you’re looking to plank for hours instead of minutes, good luck with that.

It varies based on stride length, but 10,000 steps is generally about 5 miles of walking. If that sounds like a lot, don't worry—recent research has questioned whether 10,000 steps a day is actually the best health goal. It turns out this "guideline" was originally a marketing tactic. In 1965, a Japanese company named their pedometers what translates to "the 10,000 step meter”—perhaps because the Japanese character for “10,000” resembles a person walking—and the idea spread from there. Steps aren’t as much of a measure of a healthy lifestyle as general activity levels. CDC's current exercise recommendations for adults are 150 minutes of moderately intense activity per week, with activities that strengthen muscles at least two days per week.

You can get results in 1-2 weeks. That is, you can 'feel' some muscles growing, but dont expect to look noticably different. On the first day lift weights for about 30 mins, and make sure you lift weights that are 'reasonably heavy' but not to an extent that you are struggling after the 3rd lift (rep). Your muscles must hurt for a few days after this session, to the extent that when you extend your arm it hurts, and when you do a sit up it hurts. If they don't , you need to go back and lift heavier weights. Once you have completed this initial session, you need to increase your weights marginally each session. For toning your body you generally go for less weights but more reps. For big muscles you go for bigger weights but fewer reps. Also, make sure you rest your muscles for at least 48 hours otherwise you could actually go backwards! So on day one you might do biceps and abs, on day 2 you do chest and triceps. If you go to the gym 4 or 5 days a week, I promise you will notice some difference (or moreso 'feeling' ) in about 2 weeks. After 4 you will notice your biceps and chest musles will be bigger. After 6 bigger, etc etc. The more results you get, the more research you can do on better exercisies , diet, etc. Finally, its important to know how muscles develop: when you lift weights you are sort of 'damaging' or tearing your muscles. Your body needs to repair them, which it does in the 48 hour rest period, but actually makes the muscle slightly bigger 'just in case'. This is why you need to increase your weights marginally after each training session.

Lose fat from your inner thighs Here WikiAnswers contributors share advice on how to lose fat from inner thighs: Try Plea squats. They focus on your inner thighs. Try skipping - do at least 1000 skips everyday. This makes you lean. It is a cardio exercise when done at a good pace. Avoid running or jogging as they build your thigh muscles therefore adding bulk. Cardio walking is easier on your body than running or jogging and it is sustainable long term. So, do squats and a lot of cardio exercise or running. You cannot lose isolated areas of fat. Doing exercises to tone muscle in certain areas can help reduce the appearance of cellulite, though. Specific exercises do not target the fat around a specific area. To lose fat from inner thighs you need cardio or aerobic exercise or activity, weight training, and proper diet. Your body burns the fat as a whole, not from specific areas. However, if you have pockets of fat, the right approach can remove that fat. The right approach is through both exercise and improved eating habits. That will help you to lose fat from inner thighs. Improve your eating habits by eliminating or limiting refined processed carbohydrates (apart from the occasional treat). If you are unsure what these foods are, you will find a list further down this page in the Related Questions section. In addition, replace those refined processed carbohydrates with more 'fat burning' foods and make good use of the fat burning thermic effect of these foods. If you are unsure what fat burning foods are, you will find a list further down this page in the Related Questions section. Some parts of your body hold a higher amount of fat than others do. So, as you lose weight you may notice your arms becoming very defined but your thighs still look 'fat'. If you kept losing fat, eventually your thighs will look defined, though your arms at that point will appear 'ripped' and very lean. Every BODY is different. In addition to the dietary changes already mentioned, try this exercise: Lie on your side with your head propped on your hand with your elbow on the ground. Or with your head rested on your arm with your arm on the ground. Put your legs straight out. The leg on top should be behind the leg on the ground. (Heal to toe) Then lift the leg on the ground a few inches and then lower it to almost touching the ground. The point is to keep control of your leg and not let it touch the ground. You want to go slow so you get more out of it. Do ten and roll over and do ten with the other leg. I'd do three sets at least once a day. A little modified way is to bring the top leg and put it over the other leg, foot flat on the floor. (Make a "cover" over the knee of the leg that's on the ground) On the leg that you are moving, the toes should be pointed towards your body; flat foot, not pointed toes. To lose fat from inner thighs do cardio or aerobic exercise 4-6 times a week, for at least 30-45 minutes, working up to 60 minutes, in your FAT BURNING target heart rate range, NOT in your aerobic range. You take your Maximum Heart Rate (220), subtract your age, and then multiply that result by 50-60% and THAT is the heart rate you want to maintain during your exercise for 30-60 minutes 4-6x per week. ALSO, you MUST eat 5-6 meals a day. They can be small, but keep them consistent, every 3 hours or so. This fools your body into thinking it ISN'T starving, so it can release the fat you currently are holding. If you wish to go further, add some light resistance training 3 x a week (weights) using 10-15 reps per set (2-3 sets per body part) and you will make great strides in losing body fat AND reshaping your body so it looks firm. You don't want to be skinny and loose, do you? Make sure you warm up and warm down (5-10 minutes each). Make sure you get your protein shake if you like them. If you are weight lifting make sure the weight you're using is correct: Doesn't make you push (that's for building). Make sure to STRETCH! It's one of the most important parts to keeping fit and tone. It keeps the lactic acid out of your body, and make sure to keep a 48 hour break between workouts. As previously mentioned, there is no specific way to target the inner thighs alone. However, as you start to lose weight you will see results and lose fat from inner thighs. Same thing goes for abs. You can do crunches and sit ups to your hearts desire but unless you lose overall body-fat/ weight, your results may be unnoticeable. I started by doing cardio exercise (cross-walker machine in particular) 3 times a week. I did the cross-walker for about 10-20 minutes starting, then increased it to 20+ minutes. Immediately after I did stretches to keep my muscles warm. Usually I would follow up with the abdominal machines to further tone thighs. Those machines are worthless unless weight is lost. One of the best ways to lose fat from inner thighs or anywhere else is to eat several small meals throughout the day of the right foods. When you do that, your body goes into "fat burning mode". This is hard for many people because we have learned to reduce our consumption of food when we're trying to lose weight. But the reality is that reducing food intake does exactly the opposite of what we are trying to accomplish. Our bodies go into starvation mode and naturally hold on to every fat cell it has. So start by eating five small meals a day of quality, non-processed foods (i.e. meats, vegetables, fruits), and little or no refined processed carbohydrates, to get your metabolism revved up. Then you can work in some cardio exercise first thing in the morning before you eat, to speed up the fat loss even more. Go horseback riding it really helps to lose fat from inner thighs. To lose fat from inner thighs incorporate these simple steps in your daily activity: Never aim for spot reduction of fat and make whole body fat loss as your goal. Make cardio exercise like walking, jogging, climbing stairs as your daily habit. Diet solves 80% of your physical goal... so avoid or strictly limit refined processed carbohydrates in your diet and increase your fresh vegetable consumption and fat burning foods. Train your legs every day with squats, abduction, etc., to tone the muscle up to give a firm and good look to your thighs. In summary, regular cardio exercise is one of best solutions when body fat accumulates on the inner thighs, the abdomen, or anywhere else. Cardio exercise can be such things as brisk walking, running, jogging, cross country skiing, mini trampolining, etc. In addition, avoid or strictly limit refined processed carbohydrates (apart from the occasional treat). Replace those refined processed carbohydrates with more fat burning foods and make good use of the fat burning thermic effect of those foods. It is important to do cardio exercise at the right intensity. This should be not too low and not too high. So, for free lists and plans to show you how to do it all -- List of 15 Fat Burning Foods (to replace the refined processed carbohydrates) and more about the thermic effect of foods List of Refined Processed Carbohydrates (to avoid or strictly limit, apart from the occasional treat) Free Set of Three Cardio Exercise Plans to Lose Fat, Plan 1 (the easier plan), Plan 2 (the harder plan), Plan 3 (intense cardio) -- simply now use the page links listed below in the "Related Questions" section.

A perfectly performed plank - held for 60 seconds - will burn between 15 and 20 calories (according to Wii Fit Plus).

* If you want to get a flat stomach you need to lose stomach fat first, and you cannot lose fat in your stomach only; our bodies don't work that way. As you lose fat all over you will start seeing the fat come off the stomach area as well and as a result your stomach muscles will start to show. * However, if you take steps to gain muscle while losing fat your body weight may remain about the same. You will have burned off the fat and replaced it with the same weight in muscle. You may weigh the same as an unconditioned flabby person, but you will look much better! * If you have a lot of fat in your stomach, then to get flat abs you have to lose the fat in the abdominal cavity… but if you still want to maintain weight and lose fat in stomach, then take up weight training, train hard with weights thrice a week, do cardio on non training days. Eat high protein-moderate carbs and low fat diet….. And expect to move on slowly…… Based on your current fat percentage you can reach your goal… For example if you are at 15% bodyfat then you can expect to have a flat abs in 4 months. * Body fat accumulating around the stomach is caused by consuming too many refined (processed) carbohydrates. For information about how to lose stomach fat and 'fat burning' foods, see the page links, further down this page, listed under Related Questions.

Weight training, which is a subset of resistance training, has several advantages and disadvantages over other forms of training, or lack of training at all. Advantages: It can help you to build bigger, stronger, and more powerful muscles. It can help sculpt your body into a more functional and attractive shape. It is one of the key ingredients to promote a healthy lifestyle. It can increase your resistance to injury and some diseases. It often improves your mood, self-esteem, and outlook on life. Disadvantages: It can introduce injury and pain if done incorrectly or excessively. It takes a lot of hard work and dedication to achieve high success.It requires a balanced, nutritional diet to be fully effective. Equipment or membership to a gym can be expensive.

Get rid of a double chin Doing some facial or more specifically neck or chin exercises might reduce your double chin. Here are a variety of suggestions from Wiki .com (1) Try this exercise: Press your palm to your forehead for 10 seconds while resisting with your head and neck. You should feel your neck and chin tighten. Repeat the movement with your hand on the back of your head, then on each side, with your hand cupped over your ear. (2) Try this exercise: Lift your chin up and open and close your mouth as if you're chewing. Feel the muscles under your jaw and down the front of your neck tighten. (3) Try this exercise: Sit up straight in an armless chair, holding the bottom of the chair with your hands at your sides, tilt your head back and alternately close your mouth pushing your chin forward and them open your mouth as wide as you can. (4) Try this exercise: A chin exercise is to tilt your head back sitting in a chair and try to kiss the ceiling, you will feel it work under your chin. (5) Try this exercise: Lift chin slightly upward. With flat point of index and middle fingers press against indentation (hollow) formed by the two upper nodules of the larynx located at the curve from chin to neck. Do not be concerned in the beginning as to the precise location of pressure which you will discover through practice. Regard finger pressure as the resistance against the working muscles. Now press your back teeth firmly together and while maintaining this position, press the tip of your tongue against the inside of lower front teeth (gum line) increasing pressure with the tip of tongue in 10 or more gradual and definite steps (Count to 10). Hold end position of pressure for 6 seconds (count slowly to six). Release muscle work for 10 gradual steps (count to 10). Remove finger resistance. Repeat 4 more times. (6) Try this exercise: Slap under the chin with the back of your hand. When slapping, start gently and build up speed gradually. Do this for a couple of minutes each time, two or three times a day. (7) Try this exercise: Exercise the muscle called the platysma whose function is to pull down the corners of the mouth and pull down the jawbone. Open your mouth wide, and then pull up your bottom lip over your bottom teeth. Move your jaw up and down as if you're trying to scoop something up with it - imagine the movement of the shovel on a digger scooping up earth or debris on a building site. Perform ten repetitions of this exercise each time, and again do this two or three times a day. Here are other types of suggestions: (a) Eat healthily. Eat an apple or grapes and have healthy vegetables and protein. Have a healthy snack like like a salad. Exercise lightly at first, then workout a little bit more every day that you work out. This will make you look thinner and muscular too. It will also help to get rid of your double chin. (b) Eat a very balanced diet. Don't eat JUNK! because it will make you gain more than you trying to lose. (c) Exercise. Whether you lift weights, run, or walk make sure you incorporate this into your daily exercise routing. Don't eat fried foots, red meat, or white bread. DO NOT eat after 6 pm. This should help. (d) There is another way (it's simple you won't even notice it because you'll be asleep), sleep with one flat pillow. When you sleep with two or one slanted or two slanted etc. you will get a double chin. Here is a temporary way: If you hold your tongue to the roof of your mouth it will get rid of your double chin until you let it down again. (e) You can almost hide a double chin with make-up. Purchase a bronzer or a shade darker than your natural tone [fair skin: bronzer; bronzed to tan skin: darker foundation.) Take your foundation or blush brush and place the bronzer or dark foundation under your chin. (f) There is no easy way to get rid of your double chin. You have to lose weight all over your body first, to do so you need to eat healthy foods in the right amounts, and exercise. Please note that it is very important to exercise your entire body. Doing facial exercise to get rid of your double chin will help you only if you eat healthy foods and exercise your entire body. (g) Alternatively, exercise and eat less if you are overweight.

A physical fitness sports and talent test will help determine what level of exercise program you can perform without doing damage to your muscles and organs.

The best cardio exercise is the one that suits you as an individual. In other words, the best cardio exercise is the one that you can sustain. For example, walking is easier on your body than running or jogging. Therefore, walking will be the best cardio if you are significantly overweight or unaccustomed to exercise. Therefore, the best cardio (or more than one if you like variety) is one that you can physically sustain and not grow bored with after the first week. Any activity that increases your heart and respiration rate for a specific period of time is cardio exercise. There are many different kinds of cardiovascular exercise; they vary from mild to intense. Cardio exercise can be such things as: brisk walking (outdoors or on a treadmill) jogging running trampolinining cross-country skiing aerobic dancing rowing cycling (when done in a cardio way) Nordic walking etc. For beginners, brisk walking is one of the better cardio exercises because is easier on your body than running or jogging and it is sustainable long term. It is important to do cardio exercise at the right intensity. This should be not too low and not too high. Here are the free cardio plans and instructions to get you started: Free Cardio Walking Plan 1 (the easier plan) Free Cardio Walking Plan 2 (the harder plan) Free Intense Cardio Exercise, Plan 3

This is a great chart. Also to find how much you can eat and still lose weight use this: To calculate your daily calorie limit in order to lose weight, follow this formula. Take your target weight, multiply it by 4.35 and add 655. Take your height in inches and multiply it by 4.32. Take your age and multiply it by 4.7. Subtract the age total from the height total, then add the new total to your weight total. This number represents the amount of calories you can consume each day and still drop pounds Type of housework Calories burned per half-hour Doing laundry 73 Making the bed 68 Cooking 85 Washing the dishes 78 Ironing 78 Dusting 85 Sweeping 112 Vacuuming 119 Scrubbing the floors 129 Rearranging furniture 204 Yard work 170 Washing windows 102 Washing the car 102 Gardening 136 Mowing the lawn 187 Raking 146 Shoveling snow 204 Carrying a small child (up to 15 lbs.) up and down stairs 289

Enter the total fat, which includes both saturated and unsaturated fat.

Any for of cardio is a great exercise. This can range from jogging, walking or even mowing the lawn. Anything to get your heart rate to rise. Take the stairs instead of the elevator. Park your car in the back of the parking lot. Everything helps. Best exercises for losing weight Cardio exercises that increase your heart rate, like jogging, running, walking long distances. Walking to lose weight is easier on your body than running or jogging and it is sustainable long term. These are all good examples of cardio exercise: Brisk walking Jogging Running Cycling Cross-country skiing Minitrampolining. For more information about how to do cardio correctly for fat burning, and for 3 free cardio plans to get you started or to advance you further (one easier plan, one harder plan, or one intense plan), see the page links, further down this page, listed under Related Questions. . Walking, Running and Cycling like home based exercises are really good for losing your weight perfectly. In theory you can lose weight simply by exercising more, but the foods that we have available today are so high in calories that it's almost impossible to counter a bad diet by exercising more. Working off a single cupcake will probably take you something like 45 minutes hard exercise. So any serious attempt at weight loss has to start with controlling your intake. When it comes to weight loss/fat burn your body doesn't care much about what you do, but it cares greatly about how hard, and for how long you go at it. Everything that gets you equally sweaty and winded for the same length of time will give the same amount of exercise and burn the same amount of calories. If you still intend to try that route you want to do something that gets your heart rate up and keeps it elevated for pretty much a long as possible - aim for one hour or thereabouts. Answer To lose weight, one exercise may not do the trick, you should do at least 3 good exercises daily. Cardio exercises are excellent. Answer When done correctly, the best and fastest exercises for fat loss are cardio exercises. There are various forms of cardio exercise. For more information about how to do cardio exercises, see the page link, further down this page, listed under Related Questions. Answer Push aways. Eat only half of what is on your plate and then push away from the table Answer Cardio takes about 45 mintues before your start losing lots of calories. I suggest Pilate and Obliques their challenging and are a great workout. Fat loss is best achieved by doing aerobic activity at a moderate pace. Answer To lose fat you need to use up as many calories as possible, and the key to using up many calories is to get your heart rate up and keep it up for a longer period of time. Pilates and yoga aren't strenuous enough for a good burn, and strength training is too on/off to give a consistent increase in heart rate. Long and consistent exercises, like jogging, bicycling, aerobics are much more efficient for fat/weight loss. Answer Cardio activities like running are the best at increasing your daily caloric expenditure. Weight training increases your metabolism. Some people say stick with cardio, some say do a combination of cardio and weights. In the end, you just need to consume less calories than you expend. Answer Cross-training is key to loosing fat. Cardio/aerobics exercises like swimming, spinning, circuit training are a great start - For workout plans and fat loss exercises. Cross-training is key to loosing fat. Cardio/aerobics exercises like swimming, spinning, circuit training are a great start - For workout plans and fat loss exercises check out bestfatlossreview.net Any exercise that will raise your heart rate into the fat burning zone. As long as you do this and keep your heart rate up for the duration of your exercise, you will burn fat. So using an elliptical, riding a bike, running they are all good cardiovascular work outs. Make sure you always stretch before you exercise. well football is a great sport keep healthy and also basketball is also good my friends say that squash is good to i never played but that's to be really good ok that's my sports for you! The best exercise workout would be zumba. It not only teaches you how to dance, you can do it with groups of individuals so that you are not alone in your workout. Strength training is best exercise to lose weight. Your capacity to burn calories increases when you have more muscular fitness. Strength training exercises, such as squats, are also the best for losing weight because they use multiple muscle groups at the same time. There are of course a lot of great exercises out there, for weight loss, but I would say swimming is the best kind of exercise for everything :) I think the best way to lose weight by exercise is by doing it 5 days a week and 1 hour 30 minutes per day. Just finished reading this free e-book "101 tips to burn belly fat" it was amazing a few tips I already knew, but I learned a hell of a lot from this 26 page pdf. It's free so I had what the heck summer is coming and got to rid of this slight beer belly here is the link https://payhip.com/b/KZYc click on the link inside the e-book after you are done to watch a free video presentation about an unusual tip on how to get a flatter belly while still enjoying the food you like

Depends on how fast you walk.

If your move faster then you then your will burn more calories. People can Burn 150 calories by running at a pace of 8 miles an hour for 10 minutes. It depends on your BMI, BMR, how fast you run and where you are running. On average however if you weigh 150 lbs and run for 8 minutes at speed of 10 mph - that should burn approx. 150 kcal.

To get a flat stomach you may need to reduce fat all over your body. For some people (but not all, it depends on the cause) it is not possible to reduce fat in just one part. Either way, you first need to eliminate or strictly limit refined processed carbohydrates (apart from the occasional treat). Refined processed carbohydrates are the major cause of insulin resistance and fat accumulating around the stomach or abdomen. Replace those foods with 'fat burning' foods. Make excellent use of the fat burning thermic effect of those foods. If you are unsure what these foods are, you will find a list of refined processed carbohydrates, and a list of fat burning foods with more information about the thermic effect of these foods, further down this page, listed under Related Questions. Eat smaller meals, eat more smaller meals per day, don't starve yourself, eat more fresh vegetables and fruit, drink more fresh water, have far less sugars and empty calories, less soft drinks, cakes, cookies, etc. Eliminate or limit refined processed carbohydrates and add cardio exercise to the dietary changes. Cardio Exercise is the best fat burning exercise. In addition, full body exercises. Get a training partner or a fitness trainer ( a very worthwhile investment - of the money you save on junk food for example). Reduce stress, Get enough sleep. If you are fat it won't be possible. Eliminate or strictly limit refined processed carbohydrates. Lower your calorie intake by 500 calories. Eat only healthy foods that are low in fat and low in carbs. Do cardio exercise every other day for 45-60 minutes and weight train on the other days. Give yourself a couple of days off from the training schedule on the weekends. Watch your weight and try to lose between 2-3 lbs per week. In addition to the dietary changes already mentioned, to flatten and tone your stomach you have to work the muscles. Do at least 50 crunches on lower and 50 on upper abdominal muscles, and add more each week. Do some research to make sure you are doing them correctly or you can injure your neck and back. You may not get a "flat" stomach, a lot of this is genetic, but you will definitely get the muscles in the best possible shape if you are doing them correctly. However, do not do this until you have lost the stomach fat. Otherwise, you will simply build muscle underneath the fat and look worse. I tried this method and it's worked fine but I suggest consulting your doctor before starting this diet to see if it's right for you: Do Atkins, you'll be surprised as to how much weight you lose within like the first few weeks, and most of it will come off your stomach. Incorporate cardio aerobic exercises, abdominal exercises, anything that focuses on the mid-section. Personally I don't care for crunches but if you do decide to do them use a weight...10 pounds. One exercise I really enjoy, I don't really know the name, but you lay on your stomach on a surface that is high enough so if you lean forward you will not touch the ground, then you lean forward and come back up, far enough up so that your back is arched and go down again, do not stop. I would say do reps of about 30. This might also work, try lying on your back and put both of your feet up on a high surface, then lift your butt upwards then down and just repeat that method over and over again (50 reps would do). As said earlier in these answers, do not do this until you have lost the stomach fat. Otherwise, you will build muscle underneath fat and look worse. Stress also plays a major role in belly fat reduction. Don't get stressed too much. For more information on losing stomach fat, check related questions and links. Do some form of cardio exercise such as brisk walking, jogging, running, cross-country skiing, trampolining, Nordic walking, etc., every other day. For information about how to do this, and free lists and cardio plans to get you started (one easier plan, one harder plan, or an intense cardio plan), see the page link, further down this page, listed under Related Questions. Engage in regular cardio (cardiovascular) exercise or cardio activity and eliminate or seriously limit refined processed carbohydrates. Refined processed carbohydrates are a major cause of fat accumulating around the abdomen and insulin resistance. In addition, refined processed carbohydrates are a major cause of many diet related diseases. Replace these foods with 'fat burning foods, and learn about the thermic effect of those foods. You will find a list of refined processed carbohydrates, and a list of fat burning foods with more about the thermic effect of foods, further down this page, listed under Related Questions. .

It depends on how hard you're working, and a bunch of other things. But around 45-60 minutes if you're working hard enough to sweat.

The problem with the buttocks and the breasts are that both of these areas are suspect to the additional laying down of adipose tissue (fat cells). Essentially, however, exercising these particular regions will generally firm and increase size of the muscles of these areas, especially if using the right exercising regime. You can tighten or tone your butt and your boobs. This is likely to improve their shape and appearance. The muscles underneath your boobs are your pectorals and those shaping your butt are often called, "the gluteals". Here are exercise suggestions from other contributors, they may or may not work: Personally I have found that doing exercises such as push-ups and bench press builds muscle beneath the chest area allowing the breasts themselves to look firmer and larger. Doing an exercise such as the squat or leg press enlarges and firms the gluteus maximus thereby leading to a great looking butt. To make your butt bigger you should do leg presses, lunges, and single leg squats. The butt is essentially so-shaped because of its muscle, unless you have a very great amount of fat - which will also contribute to a degree, but it will look sloppy. To build muscle in this area and at the back of the legs generally, great non-weight exercises include running up and down hills -especially sand dunes [better still], or climbing trees or running up and down stairs - especially 3 steps at a time. Also, many here have mentioned lunges: they are certainly contributors; but a better exercise for the development of the gluteal muscles are jump squats. They are great for the gluteals and the legs generally, and for the lower back and stomach muscles, as well. Lunges. Start with stationary lunges if you are a beginner and progress to walking and reverse lunges. Single-leg squats also seem to work. The biggest mistake is to use light weights, the heavier the weight, the bigger the muscle! Do large amounts of sit-ups and twist sit-ups (sit up to the right and then sit up to the left). You cannot make your boobs bigger, but you can RISE them by benchpressing, although too much of it or using too heavy of a weight could give you a manly looking chest (speaking in shape). Get a weight you're comfortable with and it should make your breasts rise some. In addition to bench presses and twist sit-ups, push-ups will help your breasts. From experience to help get that great "bubble butt" look is to do stairs! In cheerleading over the summer our coach made us run stadium stairs and I had noticed that my thighs were getting bigger and looking nice, and also my butt had been gettin bigger! If you want a bigger butt you have to do a whole lot of lower body exercises such as lunges, squating (with heavy weights), walking and stairs. The butt is nothing more than a muscle, to make it grow you also have to put more food into your body, but mainly foods with a lot of high amounts of protein, plus you have to gradually increase the amount of calories you are eating (usually they suggest starting with 500 more calories than normal per day). The only way you won't see results you want exercising is if you aren't also implementing the suggested diet. Some people argue push-ups will flatten your breasts and lunges will make your butt flatter. ["Some people" will argue anything given half a chance! Many answering this question have solid physical education backgrounds, and know the answers.] You want to do decline bench presses, not regular flat bench presses, so that the lower pectoral muscle pushes the breast up making them look bigger and perkier. Dips are another great exercise for this. If you can't push yourself up, do reverse dips by jumping up, and trying to lower yourself as slow as possible, you will eventually be able to complete a proper dip! Bigger butt: Speed skating. First of all you need to workout everyday! Try this it works very well for me: Lift your leg in front of you and don't let it touch the ground and don't get any higher than your breasts! Do a lot of sit-ups and twister sit-ups. For my butt I do a lot of squats a day, around 50. I do squats when I wake up, when I brush my teeth, after I eat, and before I go to bed. I read an article about a female fitness competitor who had a flat butt and did a lot of lower body exercises to increase the size of her rear. Here's one exercise she did that she claimed worked was (excuse me if I don't know the technical name for it): she laid face down on a bench with her upper body over the edge and secured her feet so she could bend backwards (as if doing the superman) except she added weights and squeezed her buttocks tightly as she did each rep. Apparently it worked. I believe flat back dead lifts, squats, lunges, leg curls (lying and standing) are all beneficial. As long as you use weights and you are able to get between 6-15 reps out each set and feel the burn by the end of each set. This is important because this will build muscle. Otherwise you might as well just be burning more fat. And if you have no butt you don't want to lose more. A lot of experts recommend a low-calorie fat-reduced diet with healthy proteins (such as tofu, fish, and chicken) and a healthy amount of whole grain products as a good safe way to lose the fat that covers the butt preventing the underlaying layer of muscle to show. While following this diet, at least two or three days a week do 4-5 sets of lunges, squats, dead lifts, leg lifts. Go really slowly, contract the muscle on the full range of movement squeeze hard, and use heavy weights. Whoever said that eating a lot of foods will help get you thick is WRONG. Eating junk foods and candy will only help in putting on sloppy weight. It will make you FAT, NOT THICK. Remember that. The types of foods you should be eating if your trying to gain the right weight is protein's so make an effort to put more proteins in your diet. You can eat good carbs (like wheat bread, brown rice) and not the bad stuff (potatoes, white rice). Also, eat more calories than you normally burn and keep cardio exercise to like 2 times weekly. To gain a bigger backside, you need to lift weights. And not light weights, I'm talking about heavy. In order to make muscles grow you must lift heavy. I suggest starting with light weights at first though so you won't stress or pull a muscle. Get accustomed to light weights before working with a heavier set. If your lifting weights and you don't feel a good burn in your butt after 15 or so repetitions than it's time to use heavier weights. Don't be disappointed or discouraged and stop exercising if you don't see results right away because this isn't some kind of overnight miracle. This takes time and effort and in time, maybe a few weeks to a month or so, you'll see the results you've been looking for. Do lots of squats. They also help thighs. Also lay on your side and bend one leg at the knee pull it as close as you can to your chest and then as far as you can behind you. I learned this from one of my black friends and it really worked. This doesn't involve eating alot or doing squats. Main thing you gotta do is the "BUTT SQUEEZE". Basically, you just squeeze your butt (hence the BUTT SQUEEZE) for 20 seconds and let go. Repeat it 3 times. There are muscles in your butt and boob but if you work your breast muscle it gets rid of fat and some of your breast tissue is fat... I did lots of squats with weights, donkey-kicks with ankle-weights, butterflies with dumbells and machines. These exercises worked very good and gave me good results. I got greater results when I started to take a supplement complex called Femimore and other B-Boost (already well balanced but expensive) You can also make your own supplement combination (cheaper even if not remotely as good) My results from the exercises before and after I added the supplements was impressing, I more than doubled the results after starting the supplements. But you can start up with the exercises alone, later you can think about more. A product that worked well for me was "The Woman's Body Bible" by Adrianna Bocanegra. It's a book. A few tips from the book: Butt: Exercise; Do targeted weight training. Protein: Make sure you get protein after you exercise. Fish Oil: Rub into your butt twice a day. Breast: Fenugreek: Most effective herb in natural breast enhancement. Breast massage: Promotes healthy breast and breast growth. A bigger butt can only be gained through weight training/lifting. Lifting heavier weights will shock the muscles and make them grow bigger. If you use light weights, it will only shape and tone and not make the muscles bigger. Also, after sometime you'll need to get heavier weights so that the muscles can continue to grow. If your using the same weight your muscle will adjust to it and therefore not allowing it to grow any bigger.

go to the gym

In large cities the number varies depending upon the original grid layout. In NYC (Manhattan) the number of north-south blocks per mile is 20. East-west blocks (between avenues) are typically just under 5 north-south blocks in length, so the number of east-west blocks per mile is 4.

9.3 miles

She lost like 30 lbs in a month, and no, she didn't starve herself, she ate loads of fruit and vegetables and drunk hell loads of water, oh and she worked out too.

Going as far back as 5000 years ago it is said that the Indian artifacts created meditation calling it "Tantra". As many know Buddha is known to be one of the most famous icons for meditation since 500 B.C. Buddha's teaching become popular in the Asian continent Soon this practice started affecting the east, but didn't affect the west civilization until the mid-20th century. CREATION OF MEDITATION The word 'Meditation' is derived from the Latin verb 'Meditari', meaning 'to think'. However, meditation is something more than thinking. This is because human beings can use different kinds of thinking and not just one kind of thinking as popularly believed. THE SPECTRUM OF HUMAN THINKING Human thinking is three dimensional. The three dimensions are, 1. Vertical / Imagination to reality - seven stages 2. Horizontal / Left to Right / Separation and merger of activities - four stages 3. Horizontal / Back to Front / Time / Transient to eternal - four stages The permutations and combinations of these make thinking literally infinite. MEDITATION Meditation is the process of selecting the best kind of thinking for a given job. The ultimate aim of meditation is to make the process of selection of thinking automatic, a state Hindus call 'Merger with the supreme Hindu god Brahman'. This would make thinking instinctive and perfect. CREATOR OF MEDITATION The various kinds of thinking a human being can use are eternal and no human being created it. Even the selection of a kind of thinking too is eternal. However, it were the Hindu sages of the Vedic period i.e. 1700 BCE to 1100 BCE, who studied the three dimensional mechanism of human thinking, called Brahman, in immaculate detail and how to move the cursor called 'Aham / I' in the three planes and thus be able to select any of all the kinds of thinking that are at the disposal of a human being. Thus, it were the Hindu sages of the Vedic period who evolved Vedic meditation. All other kinds of meditation are simple imitations of this technique of meditation.

60-100 bpm is average