The Best New Butt Exercise

As a Skinny Fiber Distributor YOU are more to me than a one time sale....you are a walking and talking billboard for my business. I want to offer recipes, workout tips and other strategies to help not only get you healthy....BUT keep you healthy. I hope you will share my blog items and add a friend as well. 

http://6footer.sbc90.com/

A firm rear looks good in everything (and nothing!). For most of us, that’s enough reason to power through squats and lunges, even if they make our knees beg for mercy.

But now there’s an even better way to train your butt, no squats or lunges required. It’s called the barbell hip thrust, and personal trainer Bret Contreras, MA, CSCS, says it’s his go-to move to target your glutes (butt muscles).

The innovative exercise was inspired by an unlikely source: the Ultimate Fighting Championship. When Contreras was watching the fights, he realized the fighters could use a hip-strengthening exercise to help them escape certain positions. After trying just one set of barbell hip thrusts in his garage gym, his glutes started to burn. Contreras realized the exercise would help develop a strong butt without overloading your quads (the muscles at the front of your leg that take part of the load during a squat or lunge).

Contreras started using the hip thrusts with a few clients and had such amazing results that it’s now his favorite glute sculpting and strengthening exercise. "Prior to performing the barbell hip thrust, I'd never felt this feeling in my glutes. I knew it would eventually take off, simply because it works so well.”

Here’s how to do it:

1. Sit with your upper back and shoulders propped up against a workout bench, butt on the ground and legs outstretched.
2. Roll a barbell, padded with a bar pad, up and over your legs until it’s situated over the crease in your hips (where your legs meet your torso). Then, plant feet firmly on ground so knees are bent.
3. With hands holding the bar in place, push hips towards the ceiling until torso and thighs are parallel to the ground. Give your butt a quick squeeze then return to starting position to complete one rep. Perform 2 to 3 sets of 8 to 12 reps.

Tip: Start without a barbell to get a feel for the motion. If you don’t have a barbell, you can use dumbbells instead. Rest them in the same crease in your hips, and adjust for comfort if needed.

By Jenna Bergen
Aug 29, 2013

What is PROCRASTINATION...

Order you skinny fiber today....don't procrastinate another day!!

http://6footer.eatlessfeelfull.com/

Dangers of Belly Fat

By Kristie Leong, M.D

Belly fat doesn't look pretty, but that's not the only problem with it. Men who have excess belly fat are at higher risk for health problems. However, not all tummy fat is created equal. There's subcutaneous fat, the jiggly kind you can pinch and squeeze between your fingers. Then there's visceral fat. Visceral fat lies deeper within your pelvic cavity, where it wraps around organs. It's visceral belly fat that's directly linked to health problems. Higher levels of visceral fat in men are associated with a host of medical issues including heart disease, type 2 diabetes, and some types of cancer.

Why is belly fat in men such a problem?

We think of belly fat as being a storage depot for energy that can be accessed during times of low food supply, but researchers are learning that fat is much more than that. Fat also produces hormone-like compounds called cytokines that increase inflammation. This is especially true of visceral fat. These inflammatory compounds can trigger the type of low-grade inflammation that plays a role in heart disease, metabolic syndrome, and type 2 diabetes. Plus, visceral fat is a risk factor for all-cause mortality in men. Pretty scary, huh?

How much is too much?

If you're a male, how do you know if you have too much? You don't have to be overweight to have too much visceral fat. In fact, relatively thin men can have problems with visceral abdominal fat and not know it, since visceral fat lies deep in your pelvic cavity.

The best indication? A waistline greater than 40 inches in circumference. Combine that with elevated lipid levels (triglycerides or LDL cholesterol) and high blood pressure and you almost surely have a problem with visceral fat. A 40-inch waistline is an arbitrary cutoff point for a higher risk for health problems, but it's important to take an expanding waistline seriously. A 38-inch waist can very quickly turn into a 40-inch one unless you make the appropriate lifestyle changes.

Since visceral fat produces cytokines that are pro-inflammatory, it can quietly do harm, like cause blood vessel inflammation that leads to heart disease and high blood pressure, increase insulin resistance, and promote the growth of tumor cells. There's another problem too. Some of the excess fat can deposit around the liver, leading to a common condition called fatty liver. In some people, fatty liver progresses to liver inflammation and then cirrhosis. That's another reason to keep belly fat under control.

What can you do about it?

Fortunately, if you're a male with excess visceral abdominal fat, you can reduce your risk by making appropriate lifestyle changes. Here are some things you can do to tame belly fat:

• Lose weight if you're overweight.
• Do vigorous exercise several times a week. All exercise helps to reduce visceral fat but high-intensity exercise appears to be best. Start out walking but as you build up your fitness level, alternate walking with short periods of running, gradually increasing the intensity over time. Don't forget about the importance of resistance training to help improve body composition.
• Choose the right kinds of carbs. Avoid processed carbs that are rapidly absorbed and choose more whole foods that are naturally high in fiber, like fruits, vegetables, and whole grains. Cut back on sugar, soft drinks, and "white" foods like white rice, potatoes, and bread made with white flour. Avoid foods with high fructose corn syrup or trans-fats, present in many packaged foods. Fill up on vegetables! Veggies contain natural compounds that help reduce inflammation.
• Cut back on saturated fats in animal foods and full-fat dairy products. Instead, choose healthier forms of fat like monounsaturated fats in nuts, olive, and avocados, and omega-3 fats in fatty fish. Substitute plant-based protein and fish for a portion of the meat you eat.
• Cut back on alcohol. Drinking three or more drinks a day can increase visceral fat. Stick to one glass of red wine daily. Red wine has natural antioxidants that may lower your risk for heart disease.

The Bottom Line

If you're a man, you may have too much visceral belly fat and not know it. Measure your waistline every few months and make sure it's not expanding. If you're approaching 40 inches, it's time to make some lifestyle changes. The good news? A combination of diet and exercise will go far toward decreasing belly fat. So take a closer look at your diet -- and get moving!

REAL MEN WEAR PINK AND USE SKINNY FIBER

www.lovemyskinny.net

Oregano

Be Healthy.....Be Skinny

A pinch of this Mediterranean spice can do more than enhance the flavor of your salad or pizza. A single teaspoon of dried oregano is a source of vitamin K and fiber and is packed with antioxidants – as many as are in three cups of spinach, in fact. Moreover, oregano is known to be an effective anti-bacterial agent, especially against stomach bugs, by preventing little critters from multiplying.

www.lovemyskinny.net

Spice It Up!!

Chili pepper

According to a new study, this fiery spice is gaining popularity and is especially favored by millennials –  for good reasons. Chili peppers are rich in vitamin A, and they can reduce pain, fight free radicals, lower cholesterol, clear congestion and boost immunity. Contrary to popular myth, they've been shown to fight stomach ulcers, not cause them, so don't shy away from adding some heat to your favorite Mexican, Thai or Italian dishes. Capsaicin, the powerful compound in chiles, can rev up your metabolism and increase your body's fat burning abilities. But sorry … that doesn't mean pouring on chili powder automatically means peeling off pounds, but .....adding skinny fiber to your daily routine will :-) 

www.lovemyskinny.net