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Hollow Rock Exercises and Bodyweight Training

Some bodyweight exercises are obviously spectacularly effective just from the way they look while you are doing them – for example, burpees are not only a rigorous bodyweight exercise, but are visibly and impressively so. Others are more subtle and may seem to be little more than standing or lying in one place, yet still provide powerful muscle building effects and serve as the springboard to yet more demanding exercises.

One such is the hollow rock, a rather intriguingly named standby of serious bodyweight training. To accomplish this exercise, all you will need is a smooth, level area of floor large enough to lie down on with your arms and legs extended. You will probably want a mat as well, since you will be flexing your spine against the floor, and a hard surface could be painful, even harmful, when performing this exercise.

Purpose of the hollow rock exercise

The hollow rock serves basically two functions in your bodyweight training repertoire. It serves, first and foremost, to develop your abdominal muscles (abs). In fact, it is used for this purpose by most people who employ it as part of their bodyweight regimen. You can tone, strengthen, and tighten your abdominal muscles thoroughly with the hollow rock.

Preparing for the ultimate bodyweight burn exercise, the human flag, is also accomplished by using the hollow rock, as well as various pull-ups, pushups, planks, and handstands. The hollow rock helps to develop some of the muscles that will be vital to keeping your body straight at the waist if you are planning to advance to the point where you are one of the few who can accomplish a full human flag.

hollow rock exercises and bodyweight training with bodyweight burn system

Setting up for the hollow rock

Lie down on your back, and initially relax to get as much of your back in contact with the floor as possible. Your spine will be above the floor at the small of your back, so you will need to push it down until your spine is fully in contact with the floor.

Now, round your back so that it forms a smooth curve, resting your weight on a relatively small length of spine. Stretch your arms out upwards, and stretch your legs out with your feet flexed, legs kept together, in the air. Then, begin to rock up and down, first in the direction of your arms, then back towards your legs, and so back and forth.

Your arms and legs should be raised somewhere between six and twelve inches off the floor. The higher they are raised, the more rounded your back will be. This exercise sounds simple, but it is actually fairly challenging if you perform it in its “pure” form without cutting any corners (for example, allowing the small of your back to rise off the floor). Start out slowly and raise your arms and legs only six inches at first, then increase the challenge as you build your “hollow position” muscles.

Handling a difficult beginning

If you are having trouble keeping your lower back properly rounded and your abdomen hollowed, you may need to carry out a week or two of preliminary exercises first. A variant on the crunch and reverse crunch is often used as preparatory training for the hollow rock.

Lie on your back, and curl your head and shoulders up off the floor. Then pull your knees up to your chest, which will make it easy to push the small of your back out so that it is convex rather than its normal concave configuration. Rock back and forth in this position to get a feel for keeping your buttocks tucked upwards and the small of your back rounded outwards while in motion.

On successive days, slowly straighten your leg position while keeping your shoulders crunched. Only straighten your legs a bit at a time; the objective is to ease yourself into a proper hollow rock over the course of a couple of weeks. This will make it possible for a beginner to achieve the proper hollow position that will be useful for the human flag as well as many other advanced bodyweight training exercises.

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Fast weight loss diet inspired by Asian women

For centuries, women in Asian countries have been using the same methods and techniques to get and remain slim, even after having a baby. You can also benefit from these methods if you are struggling to lose weight. In this article, you can find a fast weight loss diet inspired by Asian women that you can follow to get the figure you want without doing intense workout at the gym or starving yourself for weeks.

Fast Weight Loss Diet: Simple tricks and tips

The following are some Asian tips that anyone can benefit from when they want to get the body they are have been dreaming about for years:

Fast weight loss diet inspired by Asian women

Five meals daily will set you on the right path

First and foremost, you need to learn how to eat a number of smaller meals instead of large ones. This is because the body cannot absorb the extra calories that usually manifest unintentionally once you are having 2 or 3 meals daily.

When you have three medium size meals coupled with two smaller ones, you are less likely to overeat with a larger meal and ruin your weight loss efforts. In Asian culture, sometimes meals are eaten as frequently as 6 to 7 times daily, which means that the meals are smaller with less calorie. You can copy this strategy if you want to successfully lose the excess weight. Ensure that you are having about 1300 to 1500 calories daily, which is ideal for weight loss.

Small plate with dark colors

Asian people made a decision to eat on colorful plates many years ago to show respect for nature and the Earth. However, recent research has discovered a connection between the kitchenware with dark colors and less creation of a hormone that would make us eat far more than required.

It is amazing, yet highly possible that white dishes can in fact stimulate the brain visually to produce much more of the hunger hormone than it should and this can boost the chances of overeating. Now, it is believed that if you change to the dark green, dark blue or any other plates and dishes that would be less stimulating, then you will be surprised that you will feel naturally full and will start to eat much less.

How can this help people who will find it difficult to lose weight?

In the event that those fast weight loss diet tips did not deliver the desired results, then you have to find out more about a powerful secret method that the Asian women use. These women will use this method to force off the excess fat from their thighs and belly in less than one month and they don’t have to starve or do crazy workouts.

24/7 Fat Loss Workout Tips

When you are trying to drop pounds wouldn’t you want to have a 24 hour weight loss routine?  Well its possible when you start with a 24/7 Fat Loss workout.

Perhaps, you think that losing weight alone will help you get the body you’ve always wanted. Well, the truth is, it does not! Dieting alone will not give you that perfect build. That’s why you need a fat loss workout to help you gain more muscle and become leaner.

This Is Why You Need A  24/7 Fat Loss Workout

This workout is specifically designed to help you shed off those extra pounds. It also induces the production of high levels of hormones that force the body to use its stored fat. Leptin, a hormone produced during exercise, keeps the body’ metabolic activity high for an extended time period. This results to more calorie burn.

Also called metabolic conditioning, this fat loss exercise regimen can help you maintain lean muscle. However, if you don’t have it yet, gain that lean and bodybuilder’s physique by performing such exercise routine. Keep in mind that it will also improve your endurance through strength-training exercises.

This conditioning workout is modifiable to meet your specific needs and has many varieties: interval workouts, boot camp exercises, superset workouts and weight loss workouts. Each is specially designed to target specific areas of your body.

Before hitting the gym for that workout, make sure that you read about all the necessary information that you should know about working out. The fact is not all gym equipment can really work for you. Specific body types have specific needs. Also, there are exercises that can help you tone your muscles without having to wrestle with those big machines.

247 fat loss workout tips

Some strategies that can help your workout:

  • Gain extra muscle by lifting weights 3 times per week. According to research studies, weight lifting is the speediest means to building your muscle. This strength training exercise is proven to increase your body’s metabolic activity to a maximum of 8%.
  • Don’t snob those little activities just yet. According to Mayo Clinic researches, walking, sitting or even just fidgeting more throughout your day can burn you an additional 350 calories daily. So start wearing your pedometer today and keep track of how many steps you have covered daily
  • Don’t exercise on an empty stomach.  Grab a snack before hitting the gym. Having an empty stomach while exercising can result to a low blood sugar. This leads to an increased appetite and overeating after you work out. To avoid post-exercise hunger, have a 100-calorie carbohydrate-rich snack 20-30 minutes prior to exercising.

This may be quite overwhelming if you are still new to a 24/7  fat loss workout. Fatigue can set in or your work schedules can get in the way. Just remember, consistency with your fat loss workout coupled with the right diet plan can give you the perfect physique you’ve always dreamed of.

Tips to plan a fast weight loss diet

If for some reason you want to lose weight quickly, your friends and families might be giving you suggestions that are more confusing than helpful. You will hear that you should stop eating fast food, drink a gallon of water daily and so on. If you are not getting the results that you desire, then here are some tips to plan a fast weight loss diet to achieve your goals.

Note that you can lose weight fast and naturally without using a fad or crash diet.

Healthy Diet

A good weight loss plan that will help you to get results quickly should include a healthy diet and minimal amount of exercise. Considering that one of the main reasons for overweight problems and related issues will be your eating habits, you have to ensure that you are sticking to a healthy diet plan. The body requires five important nutrients for it to function properly and these are fats, carbohydrates, proteins, minerals and vitamins. All of these can be obtained from various vegetables, fruits, meat and dairy products. Therefore, when you need to lose weight it is best to follow a healthy diet plan. In addition try not to eat too much salt because this will cause excess fat to accumulate in your body.

tips to plan a fast weight loss diet

Drinking healthy

In addition to healthy diet plan, it’s very important to pay attention to your liquid intake. When you are on any weight loss program, you have to avoid all kinds of aerated drinks and sodas because these could add as much as 360 calories in one day. In the same way, fruit juices, whole milk and diet soda can also add needless calories to your body. You should try to limit these items, but you include a small amount since you can get some nutrition from them just the same.

Drink plenty water, as much as your body will need to stay hydrated in order to get rid of the extra fat deposits and accumulated toxins. These are actually the main reasons for obesity and water can be very helpful. You should avoid tea, caffeine, alcohol and other related drinks. A quick way to boost your weight loss efforts is to drink warm water with lime juice and honey.

Physical exercise

When you want to lose weight fast and keep it off, you should include exercise in your plan. With complete control on drinking and eating practices, it’s also essential to include regular exercise.

To ensure that you get long-lasting results from your weight loss efforts, you have to go through a steady process of fat loss. Hopefully, these tips will help you to plan a fast weight loss diet that will give you the result that desire.

How to lose weight fast

How To Lose Weight Fast And Keep It Off

You could be trying to lose weight because you have just given birth or maybe to get rid of fat that has build up over the years, but regardless of the situation this will require strength and determination. The following will give you some suggestions on how to lose weight fast, especially the stubborn stomach fat.

Remove products made from white flour from your daily diet and include vegetables such as green leafy veggies. Broccoli is a protein source and will also provide more health benefits, but there are also many other greens to choose from. Taking this one approach can help you to lose belly weight quickly.

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Avoid sugar. Cookies, candies, chocolate and so on are fun to eat, but these will completely ruin any nutritious diet and cause fat to build up. When you eliminate sugar from your diet plan, you might be amazed to see the amount of weight you lose.

Eat at least five smaller meals daily. This will take some time for you to get accustomed to, but once you substitute white flour with sugars and vegetables this will enable you to maintain a healthy diet. You should also include protein such as eggs, nuts and meats in every meal. This could give a diet plan with one-third protein; one-third vegetables and one-third complex carbohydrates (whole grain wild rice, sweet potato, etc). Overall, you want you eat as much as natural food as possible in order maintain a healthier diet.

Drink lots of water in order to boost your weight loss progress. It is best to drink a minimum of 3 tall glasses daily. The sugar drinks, sodas and coffees will not contribute in any way to your weight loss. These will ruin your healthy diet much like cookies, candies and cakes. Get rid of the sugar drinks and replace this with milk and water. V8′s will also be great for you instead of salt.

If you are not exercising at the moment, you need to start an exercise program. You can do some cardio exercise 4 to 5 times weekly for about 30 to 60 minutes for each session. Carry out abdominal exercises as well, but you have to understand that losing weight fast will be possible from dieting instead of doing a lot of crunches. In addition, weight training can help you to burn off fat quickly, so you should be afraid to lift some weights.

Finally, get enough rest at night preferably 8 hours as this will help your body to function better.


How to Get Rid of Keratosis Pilaris

Keratosis Pilaris affects almost half the world, and yet people are unaware of the medical term for this skin condition and the fact that they can get rid of it. How to get rid of keratosis pilaris includes both direct and indirect treatment of skin which can reduce the effects to a great extent. However, patients need to understand that any treatment that is used needs to be continual and not intermittent. Since there is no one universal and effective method for getting rid of KP, following is a list of methods, both direct and indirect, following which individuals can get rid of KP and its side-effects.

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How to Get Rid of Keratosis Pilaris by Treating the Skin Directly

This method needs to be done with utmost care since the epidermis is probably the most sensitive area of the body. One way is to make use of moisturizer twice a day; since KP tends to make the skin dry, the moisturizer tends to negate its effect. People are advised to use moisturizers with lactic acid, retinoids, urea creams, and glycolic acid. Oils also work wonderfully on dry skin, softening the skin and the hard keratin plugs. Coconut oil, pure vitamin E oil and the oil from the Sea Buckthorn can be used twice daily. Exfoliating the skin with a rough sponge, a sugar scrub with honey or exfoliating soap is the best way to soften the skin and reduce KP. People should avoid using anything and everything abrasive such as a loofah, and should also avoid hot water, which makes the skin drier.

How to Get Rid of Keratosis Pilaris by Treating the Skin Indirectly

For those who prefer an indirect treatment on the skin, taking oatmeal baths at least once a week will hydrate and smooth the itchy Keratosis Pilaris skin. For people who live in dry areas, using humidifiers with distilled water will do the trick of keeping the skin moisturized by adding moisture to the hair. If they can help it, patients with KP should avoid the cold and dry weather as it pulls the moisture out of the skin, leaving it dry and rough. Spending a little time in the sun will also help KP patients, but they should remember to put on sunscreen before doing so. Avoiding hot water is another must. For medication, patients can visit their dermatologist for a prescription for a cream or pill, and laser treatment has been proven (not 100%) to help people with severe Keratosis Pilaris.

People should realize that any method, direct or indirect, should be continuous for a period of time to ensure that you get rid of keratosis pilaris completely. We hope that this article – “how to get rid of keratosis pilaris” has been helpful to you.

How do high protein diets work?

A question that I am asked more often than you would think is, how do high protein diets work? The answer to that question is simple, they work by providing your body with energy that the body does not burn.

You may be thinking, if the body does not burn the protein, then it must be stored as fat, right? Well actually that is wrong, most of the time, the protein passes through your body without it being used as energy or stored as fat. The entire process is a little bit more complicated than that,

The basic idea is that if you are to eat a diet which is high in protein, then your body would not burn that protein as a means of energy. So what would the body burn? The answer to that would have to be carbohydrates and fats. Essentially, the body will burn these alternative energy sources.

This means that if you are eating a diet that is high in protein, but low in carbs and fats, then your body would be burning those carbs and fats rather than the protein. It can be a difficult thing to understand, but the basic idea is that you lose how do high protein diets work eastfallsfitness.


So your body never burns the protein?

That is not true, there are circumstances where the body will burn the protein to use as a source of energy. For example, in extreme conditions when you are starving, then the body will be f0rced to burn protein to use to compensate you for the carbs and fats that you do not have.

Do I recommend such a diet?

The short answer to that question is, the basic problem with high protein diets is that they are quite restrictive. If you have read through my blog to any extent, you would know that I do not recommend diets which are restrictive as they can be bad for your health.

Another reason that I do not recommend such diets is that they are also very high in saturated fat. Such that, if you are consuming a diet that is high in protein, well the most common sources of protein are animal products, which are consequently high in fat. That being said, you run the risk of eating a diet that is also high in fat, so you can suffer heart related problems.

With that in mind, if you are thinking about using a high protein diet as a means to lose weight, then I would recommend you stop and look at the healthier options that are available to you. You never know, you might actually be able to lose weight without having to resort to such drastic measures.

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Diet Tips

Are you trying to lose weight? Need some extra guidance? Then I recommend you check out these simple diet tips that I have been recommending for quite some time. You never know, you might find something that actually works here:

Eat Raw Vegetables:

There are two main reasons why I recommend that you start eating raw vegetables, the first is that they are not processed. Obviously, if they are raw, then you have not added any fats or sugar to them in the cooking process – meaning that the vegetables are still high in nutrients (as no nutrients have been destroyed in the cooking process) and they have no added fat.

The second reason is that they are high in fibre, meaning that you will stay full for a lot longer. This is compared to vegetables that have been cooked – usually when a vegetable has been cooked, it is softened and loses a great deal of fibre.

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Get 8 hours of sleep

Numerous studies have shown that the reason we over-eat during the day is caused by a lack of sleep during the night. Essentially, the body is trying to regain the energy that it would have gotten from sleeping. This is why, it is strongly recommend that you get at least 8 hours of sleep each night. This will limit your desire to snack on unhealthy foods during the day.

Eat 6 meals a day

You should eat 6 times a day instead of 3. This may sound silly to you, but you should eat six small meals, roughly ever 2 -3 hours. This is instead of the traditional breakfast, lunch and dinner. The idea is that you body has sustained energy during the day, so you do not feel the need to over-eat at one of the major meal times.

It’s all about portion control: don’t get tempted to pile your plate – these are meant to be small meals.

Use a smaller plate

We do not just eat with out hands and mouth, oh no. We also eat with our eyes – most people when they are serving themselves food, they ensure that the plate is as full as it can be, however – this is a bad choice for somebody that is trying to lose weight. In short, you should use a smaller plate – this will remove you need to fill the plate up with needless food.

In fact, studies have shown that people do not feel full until they have an empty plate in from of them. So if you have a smaller plate, you will fill fuller faster as your plate will be empty faster.


These diet tips may sound simple to you, however, they can be extremely powerful. My advice is to just give them a shot, after all, you really have nothing to lose – except maybe the weight. It is not like any of them will cost you money, in fact, you might even save a bit of money.

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How to lose weight in a week?

Do you have a social event coming up quickly that requires you lose weight in a week? I have one thing to tell you, this is not a very safe way to achieve weight loss. Losing weight in such a short period of time can be very detrimental to your health and well being. However, if you feel that you must give in to social pressure, then there are two basic things that you must do to lose weight in a week.

The first thing that you must do, is exercise – in particular, cardio. Losing weight in a week has absolutely nothing to do with health diet and exercise, oh no. It has everything to do with just exercise, you should aim for as much of it as you can fit into a day.

how to lose weight in a week?

Just remember, you will not actually be able to burn fat in a week, you will however, be able to burn a lot of water. This may sound silly to you, but you can actually look like you weigh less, without weighing less. The basic idea is that you dehydrate your body – again, this is very dangerous to your health and you should do it.

Essentially, the idea is that the cardio is done to help you build up a sweat, the more the better. If you have ever seen a boxer getting ready for a fight, the day before the fight, they are usually at the gym running on the treadmill, while wearing baggy clothes.

The idea is that they are trying to make their bodies sweat, to the point that they actually lose the weight they have on themselves. The reason they do this is so that they can fight at their respective weight classes. You are basically trying to do the same thing, cut down as much water as you can and consequent, cut down as much weight as you can.

This can be quite bad for your health and should not be done multiple times or regularly.

As for diet, you should avoid eating large meals, in fact, it would probably be better for you to switch to a vegetarian diet. This is because, such a diet would be extremely low in calories and would be healthy choice.

To summaries, if you are asking the question: how to lose weight in a week? Then there are two things you must do, the first is exercise your body like crazy, so much so, that you start sweating out all the water. The second is to switch to a low calorie diet, such a vegetarian diet – doing both of these should help you lose weight.

That said, I strongly advise you avoid this method – this is because, it is quite bad for your health. In fact, you would probably be better off changing your outfit so nobody can see how much you actually weight. Changing what you wear would be easier, it would require any extreme exercise or diet and would definitely be healthier.

In short, don’t try to lose weight in a week – it’s not a good idea.

High Protein Diets – The Answer to Your Problems?

Over the last 10 or so years there has been an increase in the popularity of high protein diets, this is because celebrities seem to have embraced the idea. As we all know, monkey see, monkey do. The increase in popularity of high protein diets seems to have came also from the increase in popularity of the atkins diet – which focuses mainly on high protein foods. In this article I will cover whether there are any dangers associated with the use of high protein diets – whether you should bother or whether they are a waste of time in the first place.

The first thing that you must remember is that only 15% of your diet must consist of protein, yep, that is correct only 15%. That is the amount that is recommended by most health care professionals. Any more and you suffer the risks associated with excessive protein consumption. Carrying on from this, the high protein diets recommend that 30% – 50% of your daily intake of calories is to consist of protein, is there a problem with this? The short answer is no, eating 30-50% of protein will not have any serious problems for your health.

high protein diets

The issue arises when you choose the protein rich foods that you are eating. Most foods that are high protein are also high in saturated fat which is extremely bad for your health, only around 3% of your diet should consist of saturated fat – the rest should be made up of carbohydrates at around 60% and poly and mono unsaturated at round 27%

By eating so much protein, you are in effect raising the amount of saturated fat that you are eating each and every day. This means that you have the potential to increase your body’s consumption of fat causing all sorts of problems for your health  – the dangers of which are well documented. That being said, the number problem associated with the use of high protein diets is the risk of increasing your daily intake of saturated fat – if you can avoid eating too much saturated fat – then you will help your body, although it can be hard to find a high protein diet that does not require a large in take of saturated fat.

The next issue is that of carbohydrates, as I have already mentioned approximately 60% of your diet is to be made up of carbohydrates, this means that you are eating a diet that is high in protein, you are in effect minimizing the amount of carbohydrates that you are consuming in a usual day. The end result of this process is that you will effectively have bowl movement problems, leading you to feel like you are sluggish and need sleep. Being on a diet that restricts your intake of carbohydrates is no fun at all – trust me on that.

So far in this article we have cover the two most important points that are associated with use of high protein diets, namely the fact that they require you to eat an increase in saturated fat and the other being that they limited the amount of carbohydrates that you can consume in a day. With that being said, before you try a high protein diet, I first recommend that you start a regular diet which focuses on healthy eating and regular exercise – if you do that, you will certainly reach your goals.

Please share “High Protein Diets – The Answer to Your Problems?” if this post beneficial for you. Thanks!

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