Seated medicine ball twists are a great way to get a toned midsection because they target your obliques while also engaging your abdominals and lower back muscles. When doing this exercise, Mark advises people to keep their feet on the ground. “This one is all about form, so keep your feet on the ground, lean back just enough to feel an engagement in your abdominals, and make a nice full turn with your shoulders,” he explains, noting you should feel that satisfying core burn in no time.
Dump the little pink weights. Build and shape muscle to improve the overall effectiveness of your workouts and to maintain a healthy metabolism. How much weight is enough? According to the American Council on Exercise, you should lift 70-80% of your maximum resistance to build and shape your muscles. Maximum resistance is usually defined as your “1 rep max” or the most weight you can lift in one repetition. For most people that means lifting more than the 2-3 pound little pink weights that you find in some fitness centers.
• When high estrogen levels are unopposed by sufficient progesterone, the resulting condition of estrogen dominance also impacts your body fat's distribution. In both men and women, higher estrogen levels predispose the body to store fat around the abdomen. In women, estrogen dominance causes fat to be stored around the waist, hips, and thighs, and it's the main reason that many middle-age women have pear-shaped bodies. Estrogen dominance is also the reason for the middle-age spare tire in men.
Americans are getting less sleep than ever these days and it’s taking a toll on our health—most visibly on our waistlines. Losing just 30 minutes of sleep per night can make you gain weight, according to a study done by the Endocrine Society. Worse, that weight is more likely to go straight to your tummy. Instead, the researchers found, the best sleep cycle is one that follows your natural circadian rhythms, which means sleeping and waking around the same time as the sun. Here are the 7 ways to banish belly bloat in your sleep.
It’s not just about weight loss. Having great gut health is linked to good health throughout your body. Scientists in this rapidly growing field are finding connections between gut microbes and the immune system, weight loss, gastrointestinal health, , allergies, asthma, and even cancer. With every study that’s published, scientists become more convinced that having a healthy gut leads to having a healthy body.