Cardiovascular

Perform some kind of cardiovascular activity that you enjoy for at least 25-30 minutes a day. Try this exercise in your preferred target zone for either fat or weight loss. (220 –(your age) = Max Heart Rate * range%= Target Heart Rate)

When concentrating on burning fat, set a comfortable target heart rate based on whether you can comfortable speak while performing this cardiovascular activity.

To increase heart rate when powerwalking on treadmill, set an incline and do not hold on to handrails. Walk at a comfortable pace for yourself. The faster you walk, the harder the exercise becomes and you enter a different target heart zone. Make certain to either wear a heart monitor or count your heart beats. A quick way to count your heart beats, is simply place your index finger either on neck or wrist, feel pulse, and begin counting for 6 seconds the number of hearts beats within that period and multiply that number by 10. This is your current heart rate.

PLEASE NOTE: Check with your physician for medical approval before performing any type of cardiovascular activity.

Nutrition

Aside from some form of resistance and cardiovascular training, nutrition is the key to great abs. Drink a minimum of 1 ounce of water for every 2 lbs of weight. Basically if you weigh 120 – drink a minimum of 60 ounces. In addition, water helps digests food properly and eliminates storing foods as fat but rather into glycogen (ready fuel for cardiovascular exercise).

Balance each meal with proteins, complex carbs and essential fats. By providing reasonable amounts of these three essential nutrients at each meal, your body will have the fuel it needs to run at an optimum level. Balancing the nutritional make-up of your meals also helps prevent the storage of body fat.

Eat 5 to 6 times a day very small meals.

PLEASE NOTE: If uncertain, or under some medication or restrictive diet, check with your physician for medical approval on eating any particular type of foods.

Beauty

Use 100% cocoa butter and/or Vitamin E on face and body to moisturize especially after tanning.

Use some baking soda in your shampoo lather to help shine your hair.

Combine honey and plain yogurt to create a facemask. This is good to lighten sunspots.

Try and get at least 8 hours of sleep and possibly a nap during the day. If a nap is not possible, just close your eyes for 15 mins. to feel refreshed.

Put potato slices on eyes for puffiness.

Put grinded oats and buttermilk in bath for bath gel.

Use sugar and olive oil to smoothe elbows rough skin. If desired, you can put in bath.

PLEASE NOTE: These are simply methods that have worked for me. If uncertain, consult with your dermatologist and/or physician for skin care.

Weight Training

Try and stretch after every set of repetitions to eliminate muscle soreness and continue the blood flow into the particular muscle group.

Drink plenty of water during resistance training.

Do not compromise your form over lifting a given weight. If the form is incorrect, the exercise is being done incorrectly and, worse yet, you may injure yourself if not properly done.

Try and set a minimum count of 4 as the time of resistance the muscle is under. As you continue your training, increase the count to add more resistance to muscle.