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SCIENCE SAYS THIS IS THE SURPRISING REASON WHY YOU CAN’T SHED YOUR BELLY FAT If you are finding it impossible to shift the belly fat it could be because you are producing too much cortisol. Max Workouts has shared a few things you can do to reduce your cortisol. Get more sleep: Dependent on the person, make sure you are getting between 7-9 hours of sleep per night. Your body actually burns fat as you sleep as it uses fat as its primary source of fuel. Consume less caffeine: Caffeine is actually a stimulant and it enhances your cortisol production. Try switching to green tea as this will give you a little caffeine kick while also giving you catachins, which are natural stimulants that help to boost your energy and fight fatigue. Eat more spinach: Spinach is not only a food that helps beat the belly fat, but it also helps balance your body’s production of cortisol. Eat more citrus fruits: Oranges and kiwi fruits have a lot of vitamin C, which also helps slow down the production of cortisol. https://goo.gl/Xwi9jt

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THE 15-MINUTE HIT WORKOUT TO TARGET ARMS This quick arm workout will make your upper body burn and your heart rate soar. Turning your arm workout into a high-intensity interval session makes the most of your time in the gym, both with a shorter bout overall (just 15 minutes!) and by adding even more value to those single-joint moves like curls and tricep extensions. “The moves in this workout are designed to maximize fat burn while targeting specific muscle groups in the upper body for optimum results,” says Derek DeGrazio, trainer and managing partner of Barry’s Bootcamp South Florida. Choose dumbbells that you can safely move with good form for the full minute of each strength move. 60 seconds regular curls 30 seconds jumping jacks 30 seconds rest 60 seconds tricep kickbacks 30 seconds jumping jacks 30 seconds rest 60 seconds military press 30 seconds jumping jacks 30 seconds rest 60 seconds hammer curls 30 seconds jumping jacks 30 seconds rest 60 seconds overhead tricep extension 30 seconds jumping jacks 30 seconds rest 60 seconds alternating overhead press 30 seconds jumping jacks 30 seconds rest 60 seconds curl to overhead press 30 seconds jumping jacks 30 seconds rest 60 seconds plank https://goo.gl/BRkXgD

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FLAT TUMMY WORKOUT EXERCISES CAN BE DONE AT HOME: WORKOUTS 1) Burpees / Squat Thrust – 3 sets 10 reps 2) Crunches – 3 sets 15 reps. 3) Hindu / Judo Push-up / Dive Bombers – 3 sets 12 reps 4) Mountain Climbers / Alternating Knee-ins – 3 sets 15 reps 5) Jump Squat – 3 sets 15 reps 6) Lying Leg Raise / Lift – 3 sets 15 reps 7) Windshield Wipers – 3 sets 15 reps 8) Superman / Extended Arms & Legs Lift – 3 sets 15 reps 9) Leg Pull-In Knee-up – 3 sets 15 reps 10) Side Plank – 3 sets 30 reps 11) Inchworm / Walk Out – 3 sets 15 reps 12) Plank – 3 sets 30 reps Not only these workouts, but also some other workouts can be done at home for flat tummy. #crossnizer #health #lifestyle #healthylifestyle #workout #training #weightloss #Intervaltraining #fitness #bodybuilding #flattummy #exercises

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REGULAR EXERCISE HAS A SURPRISING EFFECT ON ALCOHOL CONSUMPTION Runners love their POSTRUN beer. So much so that sometimes they’ll drink it midrun, trying to accomplish the notorious beer mile. Mixing alcohol with exercising tends to get a bad rap. Often, runners will reduce or abstain from drinking while training for a goal race. But, is having a beer (or two) after a long run really so bad? A new study published in the British Journal of Sports Medicine says maybe not. Researchers found that there was a direct association between ex-drinkers and harmful-level drinkers when it came to risk of death, compared to non-drinkers. They also found the risk of death from cancer increased as weekly alcohol consumption increased. On the flip side, they found that occasional drinking was protective against death from any cause and cardiovascular disease. But all drinkers (excluding those drinking at harmful levels) who met or exceeded the weekly physical activity recommendation of 150 minutes of moderate-to-vigorous intensity reduced their risk of death from any cause and death from cancer. Researchers think this could mean that physical activity can temper negative effects from alcohol. Stick to the Serving Size One drink is the equivalent of a 12-ounce beer, 5 ounces of wine, or 1.5 ounces of distilled spirits. It’s recommended that women have up to one drink a day, and men up to two. Drink Occasionally This report found that occasional drinkers had the lowest risk of death from any cause and cardiovascular disease. Keep Moving Your regular physical activity can help offset occasional excess drinking. Plan your long run before a party that will have the liquor flowing (and make sure to hydrate!) Hydrate and Refuel Before you toss back a postrun brew, it’s important to get some protein in your system (within 30 minutes of completing your workout) and hydrate with water. Try a banana with peanut butter and a glass of water before your suds. https://goo.gl/ZdIKXx

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Science Says That This 10 Minute Workout Is Just As Effective As 45 Minutes Of Running https://goo.gl/USQleu 10 MINUTE SPEED INTERVAL TRAINING WORKOUT (SIT) - Warm up at a light pace for 2 minutes. - Now, push all-out for 20 seconds; recover for 2 minutes at a slow pace. - Do that 20 second/2 minute interval again. - End with one more 20-second everything-you-got burst. - Cool down for three minutes. #crossnizer #health #lifestyle #healthylifestyle #workout #training #weightloss #running #run #Intervaltraining #fitness #exerciseequipment #bodybuilding

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7 Amazing Benefits Of Walking Lunges Doing lunges is a great way to develop thigh muscles and strengthen the hips. They concentrate on two sets of muscles; one on the hip extensors and the second on the knee extensors. The movement in lunges is quite similar to that in squatting. However, while performing lunges one gets a wider range of motion and better stress on the muscles. Lunges can broadly be categorized into two kinds: 1. Stationary Lunges 2. Walking Lunges Walking lunges routine is considered better than stationary lunges as it uses all the leg and thigh muscles. Here is a comparison between the two types of lunges: Stationary Lunges: The stationary lunge involves a downward movement in which there is a strong eccentric contraction of the hams, quads and glutes. This ensures that the entire weight of the body falls on the forward leg. The leg that trails (the backward leg) provides better balance and support to the body. During the upward movement, both the legs take the pressure to push the body back in the standing position. Walking Lunges: In the walking lunge, the downward movement remains the same with exactly the same pressure being put on all the leg and thigh muscles. However, the upward movement is different in this form of lunges. All the focus is put on the forward leg with all the muscles of the forward leg contracting maximally in the attempt to stand straight again. One needs stability while performing this exercise. This is why not much pressure is applied on the rear leg muscles in this lunge workout. Walking lunges don’t work rear leg muscles that well. That is why it is important to perform stationary lunges at regular intervals along with walking lunges. #crossnizer #health #lifestyle #healthylifestyle #fitness #bodybuilding #workout #training #lunges #walkinglunges

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5 BODYWEIGHT STAPLES EVERYONE SHOULD DO STAPLE 1 PISTOL SQUAT The pistol squat, a single-legged squat variation where you hold the opposite leg in front of your body, is the gold standard of bodyweight leg exercises. Though a fairly advanced move in its strictest form, the pistol can be regressed in order to suit both beginners and intermediate-level trainees. In other words, it's a journey, but it's one you can start from wherever you are. STAPLE 2 BACK BRIDGE The back bridge, or ""wheel pose"" in yoga, is a powerful inversion that provides several benefits. The full bridge is fantastic for strengthening the entire posterior chain—glutes, hamstrings, spinal erectors, and upper back—while simultaneously providing an intense stretch for the entire front of the body, including the hip flexors, abs, and chest. STAPLE 3 L-SIT Just like the back bridge, a proper L-sit demonstrates an optimal balance of strength and mobility between the front and back sides of the body. For an exercise that requires no equipment at all, the L-sit can still give you a serious challenge—and a lot of bang for your proverbial buck! L-sits work your arms, chest, lats, abs, hip flexors, and quads, while providing a stretch for the hamstrings and lower back. STAPLE 4 HANDSTAND Handstands provide an intense upper-body workout as well as a wonderful proprioceptive and balance challenge. By inverting your body, you can work your muscles from the opposite angle they're used to. Handstands are also great for overall shoulder health and mobility. STAPLE 5 PULL-UP Bar calisthenics is well on its way to becoming a full-blown sport, and it all started with the basic pull-up. So simple in theory but often surprisingly hard in practice, the pull-up is the only exercise on this list that requires any equipment at all. You will need a sturdy bar or something else you can safely hang from in order to practice pull-ups. #crossnizer #health #lifestyle #healthylifestyle #fitness #workout #bodybuilding #bodyweight

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Health Benefits of Quinoa Quinoa is one of the biggest health foods in the world with many people embracing it. It’s gluten-free and high in protein. It’s also one of the only plant foods that has the nine essential amino acids your body needs to get from food. There are many health benefits of quinoa, mostly related to how nutritious it is. Here are some of those benefits. Quinoa is One of the Most Fiber Rich Grains There Is There are plenty of uses for fiber. It relieves constipation, reduces blood pressure to prevent heart disease, and is used in the control of diabetes. Fiber brings down cholesterol and glucose levels and reduces your chance of developing hemorrhoids. Quinoa can also help you lose weight because it takes much longer to chew to leave you feeling fuller faster. It also has less calories and is less “energy dense” than other foods. Quinoa is Packed With Iron Iron is used by the body to keep red blood cells healthy and is used in the production of hemoglobin. Quinoa is Gluten Free If you’re going gluten free for your diet or because you have an actual gluten intolerance you need to embrace quinoa. There are plenty more gluten-free choices than there’s ever been but there still isn’t enough. Quinoa is a great way to stay gluten free. Quinoa Helps You Lose Weight Quinoa is rich in fiber, which helps you shed those unwanted pounds and remove the stubborn fat. Fiber also fills up your stomach and keeps you full for longer. Because of this you also end up eating less as a result. Quinoa is a Powerful Anti-Inflammatory While the official research isn’t in just yet many people are saying that they feel a lot of relief from inflammatory conditions after making quinoa a part of their diet. Quinoa is rich in vitamins and minerals and some of the most important nutrients for tackling inflammation are phytonutrients. #crossnizer #healthylifestyle #food #nutrition #healthyfood #diet #weightloss #Quinoa #protein #glutenfree #cholesterol #bloodpressure #Iron