Top.me http://www.top.me Get stronger, healthier and more confident. Thu, 26 Apr 2018 08:10:18 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.5 Get Relief From Arthritis Pain the Natural Way http://www.top.me/health/get-relief-from-arthritis-pain-the-natural-way-11680.html Thu, 19 Apr 2018 13:58:56 +0000 http://www.top.me/?p=11680 Arthritis is essentially inflammation of the joints leading to pain and loss of mobility. Osteoarthritis is caused by wear and tear of the joints and can get worse over time. Rheumatoid arthritis, on the other hand, is a joint problem caused by a malfunctioning immune system. Typically, painkillers and anti-inflammatory medications are prescribed by doctors […]

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Arthritis is essentially inflammation of the joints leading to pain and loss of mobility. Osteoarthritis is caused by wear and tear of the joints and can get worse over time. Rheumatoid arthritis, on the other hand, is a joint problem caused by a malfunctioning immune system. Typically, painkillers and anti-inflammatory medications are prescribed by doctors to treat arthritis; however, there are a number of natural remedies that can be quite effective. Some practical tips:

Reduce Your Weight

Since extra weight invariably exerts more pressure on inflamed joints, losing weight is one of the top recommendations for managing arthritis pain. Reducing your weight will also enhance your mobility and reduce the wear and tear of the joints that will significantly retard the progression of the disease.

Exercise More

Water aerobics

Apart from helping you to lose weight, exercise will help you to retain and even improve the flexibility of your joints. It is important to know the right type of exercise that will help arthritis management. While exercises like running and walking that put more pressure on your joints should be avoided, you should try to work out by swimming or water aerobics as these are low-impact exercises.

Consume Omega-3 Fatty Acid

The consumption Omega-3 fatty acid is good for the alleviation of joint inflammation and pain. You should try to include fatty fish like cod and salmon in your diet, otherwise, you can try fish oil supplements for a more consistent supply. Gamma-linoleic acid or GLA that is found in evening primrose, black currant, hemp, etc. are also helpful in joint pain management. Applications of ELISA testing are increasing by the day as researchers are probing deeper into the mysteries of the human immune system.

Practice Hot and Cold Therapy

Subjecting your joints to heat and cold has been proven to be effective in arthritis pain management. Taking long and warm baths or showers in the morning is likely to significantly reduce the joint stiffness. Consider using an electric blanket at night to keep your joints loose. Even a moist heating pad or a hot water bottle can be helpful. To reduce swelling of the joints, you can wrap an ice gel pack around the joint for instant relief. If you don’t have an ice pack, a bag of frozen veggies wrapped in a towel will work equally well.

Indulge In a Massage

The Arthritis Foundation recommends massages as being a good way of reducing joint pain and stiffness. Regular massages are known to be quite beneficial to the range of motion that typically suffers when you are arthritic. Engage a massage therapist or learn the techniques yourself for long-term use.

Conclusion

There are also a number of herbal supplements that claim to be effective for arthritic joint pain and inflammation management. Some of the more popular herbs include Boswellia, devil’s claw, stinging nettle, Bromelain, and Ginkgo. Even adding turmeric that is widely used in Indian cuisine is allegedly very beneficial. Whatever technique you intend to try, it is advisable to consult your doctor before commencing it.

Author Bio: Daniel Mattei is a Professional writer. He has written many articles on Health, including Applications of ELISA.

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Tricks to Get Things Done in Time http://www.top.me/mind-motivation/tricks-get-things-done-time-11664.html Sat, 24 Feb 2018 07:24:54 +0000 http://www.top.me/?p=11664 We all want to wake up every day brimming with positive energy to start the day and get stuff done, but often find it difficult as there are days when we feel drained by certain tasks and feel like postponing them.  Want to know how to get things done faster? Check the tricks from essayzoo.org below. […]

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We all want to wake up every day brimming with positive energy to start the day and get stuff done, but often find it difficult as there are days when we feel drained by certain tasks and feel like postponing them.  Want to know how to get things done faster? Check the tricks from essayzoo.org below.

Make a To-do List

Create a to-do list; the list should include all the important tasks to be accomplished within a specified time.  These tasks need to be tackled every day, therefore, keep it simple. A to-do list includes simple tasks that require a systematic plan, whether you want to make an appointment with the doctor or complete a project, or run some few errands; all these micro-tasks can be accomplished if planned well. A simple to do list needs to be precise, and if possible you can delegate some of the tasks to make work easier.

Follow through the list by breaking down any large task into manageable schedules, this means each task needs to be completed within a specified time. At the end of each day, it’s important to review the list, cross off what has been accomplished and note down what is still pending. Reorganize the list and prioritize the task for the following day.

It’s important to review the task at the beginning of each day and at then of the day to track your accomplishments. Schedule low-value activity at the bottom of the list to avoid wasting more time on these activities. Focus on one task at a time, and follow through with those activities that are important. Avoid feeling overwhelmed by constantly referring to the list. Don’t forget that creating a a to-do list is a great habit to get things done faster and in time.

Prioritize Your Tasks

Before starting any task, break down the list by prioritizing what is important, it advisable to complete the most difficult assignment for the day, you will feel lighter to complete the remaining assignments. Schedule each task using a calendar, this will help you organize your priorities and focus on completing them first. The best way to prioritize your list is to consider the impact of each task and some of the consequences of not completing them in time.

At the beginning of each day, highlight three to four most important tasks you have to accomplish before the day ends and do them first. If you are working on a big project, set aside some time each day to complete the assignment in bits. Begin each day with specific tasks in mind and focus on what is more important instead of picking an assignment you prefer.   Do not think too much about the assignment, instead, go directly to the task and spend three to four hours to complete the unpleasant task, you will feel relieved.

Remove Distractions

One of the tips to get things done is to eliminate any distractions that might derail your productivity. Distraction comes in several forms more so social media sites like Facebook, Twitter or online games; however, the major distraction comes from the work itself. Certain tasks are not as important as others, but if we spend more time on less important tasks, these tasks will distract us from completing what we should be doing.

At times it is not easy to keep the mind on track because of the constant distraction from other people or other activities around us especially when working in an office. You will easily get distracted by co-workers and other people with questions that cannot wait; any distraction can derail the task at hand.

Make sure you work in an area with minimal interruption, log out off some of the social sites, close your email or turn off your mobile phone to avoid being pulled off the task, once you are focused you should stay focused.

Divide Major Tasks Into Subtasks

After identifying the major tasks to be completed each day, the next step is to divide the task into separate subtasks, breaking these tasks into smaller parts and scheduling time for each part, will give you the motivation to stay focused throughout the day.

In addition, breaking the tasks into smaller part will enable you to set aside adequate time to complete the bigger task in time.  When you want to get stuff done, break the task into small parts because when a big task becomes smaller and manageable, you can easily focus on it because it will look much easier.

Wake up Earlier

One of the most important time management tips is to wake up early, by waking up early you will be more productive because you have more time. The most interesting rationale for waking up early is to utilize the first early hours of the morning when our brains are still fresh to accomplish difficult tasks.

Waking up early makes us more productive because we utilize the morning energy to complete complex tasks. Getting out of bed early makes you enjoy more free time and prepare us for the long day ahead.  Many early risers are known to be more productive and also creative. Famous pieces of artwork and books are written in the morning.  If you want to write your essays on time, the secret is to rise up earlier.

Although we might wish for more hours of the day, it’s unfortunate that we cannot control time; however, we can control our levels of productivity.  It is important to be cautious about how we spend our time to get more things done. Creating a to-do list, prioritizing tasks, removing distractions and waking up early are some of the ways to make the most out of every day. As stated on this source, we may feel drained by certain tasks, but there are several ways to counter such feels, some of the above tricks can help us get things done faster.

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Bioidentical Hormone Therapy and Sexual Wellness in Women http://www.top.me/health/bioidentical-hormone-therapy-sexual-wellness-women-11652.html Wed, 07 Feb 2018 14:22:44 +0000 http://www.top.me/?p=11652 One report says hormone replacement is necessary and safe, but a conflicting one says it is dangerous. Which way do you turn when it seems that unbalanced or declining hormones are creating havoc in your life? There is excellent news about hormone therapy and sexual wellness in women. The concerns stemming from the Women’s Health […]

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One report says hormone replacement is necessary and safe, but a conflicting one says it is dangerous. Which way do you turn when it seems that unbalanced or declining hormones are creating havoc in your life?

There is excellent news about hormone therapy and sexual wellness in women. The concerns stemming from the Women’s Health Initiative (WHI) have been, for the most part, put to rest. The issues in that report that scared women and their doctors away from hormone therapy had to do with one particular form of treatment – estrogen and synthetic progestin. Hormone specialists today use bioidentical progesterone rather than synthetic progestin for the treatment of menopausal symptoms.

Pros and Cons of Hormone Replacement

First and foremost is the fact that women’s hormone therapy is not a one size fits all treatment. Just because your best friend is receiving estrogen replacement therapy does not mean it is right for you. Many different treatments can improve sexual wellness for women, including:

Each of these treatments can be used alone or in combination with another form of therapy. How do you know which one you need? The hormone specialist will run diagnostic blood tests to determine which hormone or hormones are in decline in your body.

Sexual wellness

In some cases, the use of one hormone therapy may help stimulate others to increase naturally. Only the doctor can make this determination.

Hormone Replacement Benefits

  • Increased vaginal lubrication
  • Enhanced sexual desire
  • Quicker arousal
  • More pleasurable intercourse
  • Ability to engage in longer durations of intercourse without feelings of discomfort
  • Stronger orgasms
  • Increased pleasure

Are there cons to using HRT? Some forms of treatment are contraindicated for certain women. For example, females with preexisting concerns for breast cancer should not use estrogen. The other hormones can provide safe relief from menopausal symptoms. In fact, many women are turning to testosterone therapy as a safe, viable alternative.

What Can Hormone Decline Cause?

There are many reasons why we prescribe hormone therapy for women here at Hormone Replacement Clinic. Each one goes back to the same basic fact – hormonal decline can cause widespread health issues. Sexual dysfunction is just one of the many problems we see stemming from hormonal imbalance.

Estrogen, testosterone, progesterone, and human growth hormone all impact sexual functions. Each one can decrease vaginal lubrication which makes intercourse painful and unenjoyable. All four hormones can also lower libido and make it so that a woman does not feel amorous.

One of the biggest reasons to look at hormone therapy and sexual wellness in women is hysterectomy and oophorectomy. When a woman undergoes surgical removal of her uterus and ovaries, rapid changes occur in the body. Surgically induced menopause can significantly increase the risk of osteoporosis and heart disease. Rather than a slow decline in libido that naturally occurs with menopause, a female can lose interest almost at once as she experiences a rapid decrease in vital hormones. Estrogen, progesterone, and testosterone all rely on the ovaries for production. Only a small amount of each hormone comes from the adrenal glands.

For aging women, hormone replacement therapy can mean the difference between a robust sex life, strong bones, and better heart health in the future.

What to Expect From Hormone Replacement Therapy 

The use of hormone replacement therapy for postmenopausal women typically results in more fulfilling sex lives.

Hormone replacement benefits

An active sex life does more than just improve a relationship. Sex provides the following health benefits to the body:

  • Improves bladder control by strengthening the pelvic floor muscles
  • May lower systolic blood pressure
  • Releases endorphins that block pain
  • Increases prolactin release to aid in sleep
  • Enhances immune system responses
  • Strengthens the heart – sex is excellent exercise
  • Reduces stress

The more you know about bioidentical hormone therapy and sexual wellness in women, the better able you are to make an educated decision about your health. HRT helps to maintain strong bones and muscles, sharp brain functions, immune responses, metabolism, libido, and more.

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Best Ways to Whiten Teeth That Won’t Drain Your Purse http://www.top.me/health/best-ways-whiten-teeth-wont-drain-purse-11619.html Mon, 18 Dec 2017 14:38:32 +0000 http://www.top.me/?p=11619 Dreaming of a pearly white smile? Then getting rid of tooth stains is a must. Read below to find out how you can reduce, prevent or eliminate unsightly stains from your teeth: Use Whitening Toothpaste The most common cause of teeth staining is consumption of food without properly brushing daily as recommended. You can prevent […]

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Dreaming of a pearly white smile? Then getting rid of tooth stains is a must. Read below to find out how you can reduce, prevent or eliminate unsightly stains from your teeth:

Use Whitening Toothpaste

The most common cause of teeth staining is consumption of food without properly brushing daily as recommended. You can prevent exterior enamel stains from getting worse by brushing your teeth twice a day. If you want to brighten teeth, use whitening toothpaste. Keep in mind that whitening toothpaste, gels and rinses don’t remove hard stains on teeth. These products may remove superficial residue that cause staining. Over-the-counter whitening products are inexpensive and are great for preventing bad teeth staining.

Try In-Office Bleaching

If you want to lighten the current shade of your teeth, then you need to go to a good local dentist in Mesa. The teeth whitening products you buy at the pharmacy contain peroxide or bleach in very small concentrates. Dentists can use this bleach in higher concentrations, so teeth could be lightened more effectively.  These in-office whitening procedures are common, so you won’t have to spend much. You can usually get a teeth bleaching done in a single setting.

Use Baking Soda Once or Twice a Month

If you are too lazy to go to the dentist, you can do what your grandmother did and brush with baking soda. Baking soda is mildly abrasive, which is why it is effective in reducing teeth stains. However, baking soda, which is an acid neutralizer, could affect oral bacterial microsystems. Therefore, it’s not recommended to brush with it too often. Limit to once or twice a month.

Go to the Dentist for Spot Treatment

Dentist for Spot Treatment

Are you suffering from yellow or brown spots on teeth? Perhaps there are discolored striations or mottling on teeth? Dentists use combination techniques, using some micro-abrasion, to fix these spots. These procedures are performed only superficially and are therefore affordable. You can also get teeth spots usually fixed in one sitting.

Rinse Mouth after Consuming Staining Foods or Drinks

The best way to lighten teeth is by avoiding certain habits. Steer clear of eating or drinking foods that cause staining, like red wine. If not, rinse your mouth with water immediately after you consume coffee, red wine, or natural cranberries, to remove the setting in of stains.

Stop Smoking

Are you a smoker? Then just stop. Tobacco causes teeth to stain an ugly yellow. Therefore, either switch to a vaping device or stop smoking altogether. You will save a lot of money this way.

Consider Porcelain Veneers

If teeth whitening is unsafe or unsuitable for you, you could also consider getting porcelain veneers the surface of your teeth. These veneers are laminate sheets that a dentist applies to stained areas. Porcelain veneers are usually used to treat cavities, but can be used for aesthetic purposes as well.

Before you try the above-listed suggestions, do consult a dentist regarding your situation.

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Three Most Effective Ways to Fight Signs of Ageing http://www.top.me/health/three-effective-ways-fight-signs-ageing-11582.html Tue, 29 Aug 2017 13:28:18 +0000 http://www.top.me/?p=11582 Are you looking for a more effective way to fight wrinkles, sunspots and other signs of ageing? Consider these popular options. Wrinkles are one of the most common signs of ageing, and many people begin seeing fine lines as early as their 20s or early 30s. Dark spots and discoloration become increasingly prevalent over the […]

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Are you looking for a more effective way to fight wrinkles, sunspots and other signs of ageing? Consider these popular options.

Wrinkles are one of the most common signs of ageing, and many people begin seeing fine lines as early as their 20s or early 30s. Dark spots and discoloration become increasingly prevalent over the years as well. When you feel young and youthful on the inside, the last thing you want is to look years or even decades older than feel.

Anti ageing

1) Get Botox Injections

Botox injections are among the most common and popular treatments that men and women use when combating wrinkles. These injections are intended to be used as a preventive measure to combat the development of fine lines head on. They work by preventing some muscle movement at or near the injection sites, and some people have noted that the injections may fill out some of the finer wrinkles to reduce their visibility.

With Botox prices ranging from between $300 to $600 in most areas, this is one of the more cost-effective treatment options that you can consider if you are looking for an alternative to wrinkle creams. Remember that Botox injections do not produce permanent results. You should plan to repeat the injections a few times per year for the best results.

2) Schedule Fraxel Laser Treatments

Laser treatments are increasingly being used for anti-ageing treatments, and Fraxel is a popular and cost-effective option that has been producing desirable results in ageing individuals for years. Some people respond well to a single laser treatment, but others need Fraxel laser treatments repeated approximately four to six weeks later for the best results.

This treatment works by creating microscopic punctures in the skin with a laser. As the skin heals, the texture of the skin is smoothed and evened out. This is an effective way to reduce the visibility of crepe-looking skin and to even pigment and skin tone to create a more youthful appearance. One treatment may cost between $1,500 and $2,000.

Ways to stay young

3) Stimulate Your Skin With Pico Genesis

If your primary cosmetic concern relates to sunspots that may have been caused by UV exposure over the years, Pico Genesis can provide effective relief. Through this treatment, ultra-short shock waves are targeted at your areas of concern. These shockwaves breakdown the dark skin pigment and pave the way for brighter and more evenly toned skin to develop in the upper layers. Typically, one treatment will deliver the desired results, and follow up treatments may only be needed with further exposure to the sun. A spot treatment on a few areas of the face may cost between $800 to $1,500. If you need your entire face treated, expect to pay between $1,200 to $1,500.

Your physical appearance affects how others perceive you and the impression you make on them. This can affect both your personal and professional life substantially in different ways. More than that, it can affect your own level of self-confidence and your overall body image.

Cosmetic appearance is more than just superficial, and it can have a serious impact on your life. If you are unhappy with signs of ageing, such as fine lines, wrinkles or dark spots, explore these and other effective options available in greater detail today. By doing so, you may find the effective relief you need to turn back the hands of time and to enjoy more youthful skin.

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How to Turn Your Passion for Fitness Into Business? http://www.top.me/mind-motivation/turn-passion-fitness-business-11569.html Mon, 21 Aug 2017 14:35:19 +0000 http://www.top.me/?p=11569 If you feel that you want to dedicate not only your “nonworking time” to fitness and healthy life, it’s time to think about turning your passion into business. When you have a strong interest in fitness, keeping fit and healthy life in general, this passion puts the rest of your life into perspective. Living the […]

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If you feel that you want to dedicate not only your “nonworking time” to fitness and healthy life, it’s time to think about turning your passion into business.

When you have a strong interest in fitness, keeping fit and healthy life in general, this passion puts the rest of your life into perspective. Living the healthy lifestyle, you quickly become an expert in what you do. You learn everything about choosing the right sport for you, the best fitness club or fitness program. You surely start eating healthy food and with time, learn how to cook it. You read the fitness-related articles, books and meet lot’s of new friends who are interested in health and fitness like you are.

Just imagine how much knowledge one passionate person can accumulate! If you once took your life under control, you have a potential to encourage someone to do the same thing! Have you ever thought about sharing your experience with others?

Creating a Fitness App

If you enjoy your workouts and know how to encourage others to stay fit, you can turn your hobby into your own business. Some may think of becoming a personal trainer or the owner of the fitness club. Are there more fresh ideas? Have you ever thought about creating a fitness app?

As we all can see, the technologies and internet experience the rapid growth. Did you know that there are 4,77 billion smartphone users in 2017? Just imagine how many potential users you may reach.

Being a fitness person you understand better than anyone else, what do people like you need. What can make their workouts more diverse and personalized, or how to motivate them to exercise and don’t miss the trainings.

Sharing your knowledge in a mobile app can not only motivate someone, but also bring you money.

Possible Features of Fitness Apps

Being a very hot topic, fitness and health attract more and more people and those, who decided to built business related to sport.

Creating your fitness app, you have to consider many things as:

  • Type of fitness app
  • Features you want to include
  • Cost of development an app
  • Development team

Types of fitness apps: workout apps, activity tracking apps and nutrition apps. From the very beginning you should focus on the type of an app, you’d like to develop. Choose the topic, where you can show your expertise.

Keep in mind the main features of an app, that you want to include primarily. Explore the existing apps, similar to your idea, and get inspired. Ask your friends what features they lack in such apps.

The cost of app development depends on the technologies used, number of features and of course on the development team and it’s expertise.

Here are some ideas of fitness-related apps you can borrow for your project:

  • Finding a fitness club/trainer/healty food restaurant nearby or by special criterias
  • Composing the fitness program (by choosing the exercises)
  • Counting the number of exercises made
  • Networking with fitness addicted users like you

Top Apps for Fitness 

We are willing to bet that you’ve ever used popular fitness apps but did not think of having business like that. But when the idea of creating an app appears in your mind, you change the way you look at them. Start thinking like a business owner, not a random user.

Here is the list of cool popular fitness apps:

  • Sworkit – is a flexible platform for fitness that customizes your workout plan depending on your fitness goal. Available on iOs, Android and web app.
  • Nike+ Training Club – app from Nike, giving you access to variety of full-body challenges from popular athletes. You can get personalized workout recommendations of any intensity. Available on iOs and Android devices.
  • Runtastic – fitness app specialized on walking, running and jogging.
  • GymGo – innovate app with live stream allowing you to workout with a personal trainer online.
  • Google Fit – tracking app, that notes all your physical activities in one place.
  • Surf&Yoga – web platform for finding yoga or surf instructor worldwide.
  • JEFIT – creates personalized workout programs tailored to your needs.

Analyzing the functionality and content of the most popular and trendy apps, you can combine the features that are more close to your idea and add them into your own application.

How to Develop the Fitness App?

Developing a fitness app can appear quite a challenging task. Finding a dedicated team will protect you from disappointment in the idea of app development. 

We strongly recommend choosing the outsource team as it’s much cheaper than hiring full-time programmers into your team. Moreover, you will get the professional team with expertise in technologies needed to develop the fitness app offering your users seamless performance. Such approach will probably lead you to the successful launch of your personal project.

Conclusion

So if you really enjoy your workouts and helping and encouraging others to get and stay fit, why wouldn’t you turn your hobby into business? Being really passionate about something gives you the possibility of running a successful business where you can satisfy your yearning for fitness while turning a profit.

If you are a newcomer in mobile apps business, we recommend to get started with creating an MVP (Minimum Viable Product). Such version includes the basic functionality and allows you to test the idea of your fitness app while saving your budget.

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6 Ways to Get Rid of Stubborn Fat Areas http://www.top.me/mind-motivation/6-ways-get-rid-stubborn-fat-areas-11556.html Tue, 18 Jul 2017 12:28:56 +0000 http://www.top.me/?p=11556 Some fat areas are really stubborn, whether it is around the thighs, waist, or even on the face. Here are some ways to help you get rid of stubborn fat areas to feel better and like a new person. 1) Take a Second Look at Your Diet Getting rid of fat does not mean you […]

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Some fat areas are really stubborn, whether it is around the thighs, waist, or even on the face. Here are some ways to help you get rid of stubborn fat areas to feel better and like a new person.

Fat Loss

1) Take a Second Look at Your Diet

Getting rid of fat does not mean you have to eat only celery for the rest of your life. But there are some small changes you can make to keep your body from processing more fat from the food you eat. Instead of three meals a day, eat small, frequent meals and drink lots of water. This will speed up your metabolism. Also stay away from simple carbohydrates and sugar because these break down into fat very quickly.

2) Do Short Sessions of Aerobic Exercise 

Aerobic exercise is exercise like running, biking, and dancing. This is the exercise that gets your heart pumping and burn a lot of calories all at once with a lot of movement. Aerobic exercise has the most effect on overall fat reduction for subcutaneous fat, which is fat right under the skin, which has the most impact on how you look. It is better to do shorter sessions, like 30 minutes six times a week than 60-minute sessions three times a week. Also try intervals. Bursts of fast and slow speed burn calories at a faster rate than a high speed at a constant rate.

3) Drink Green Tea

Green tea has a lot of amazing benefits. One of its benefits is that it speeds up the metabolism and makes your body target fat cells for more energy.

4) Consider Non-surgical Injections

Double chin

While surgery is a last resort, there are other ways to get rid of stubborn fat areas that are natural and do not require exercise. This is really helpful for areas like the chin, where there is a limit in what targeted exercise can do. Dr Joseph Ajaka has a good way of getting rid of the double chin with easy, non-invasive injections.

5) Use Targeted Exercises

While targeted exercises are not good for all areas and need to be complemented with other fat burning exercises, they do help. To get rid of stubborn fat at the stomach, do sit-ups. To tone the butt, do squats. For arms and chest, push-ups. These will tone and tighten the specific areas, which will make it easier for you to lose the fat where you want to and get your body looking excellent.

6) Discipline and Patience

Nothing will disappear overnight, unfortunately. Getting the body you want and keeping it is a lot of hard work and takes a lot of discipline. But as long as you keep at it, you can see results and you will get the body you love.

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The Ultimate Summer Workout Plan for Women. Beach Body in Three Weeks http://www.top.me/fitness/the-ultimate-summer-workout-plan-for-women-beach-body-in-three-weeks-2641.html http://www.top.me/fitness/the-ultimate-summer-workout-plan-for-women-beach-body-in-three-weeks-2641.html#respond Thu, 22 Jun 2017 22:20:17 +0000 http://www.top.me/?p=2641 Summer is here! Time to tighten and tone your body and hit the beach. Get in shape in just three weeks with our ultimate summer workout plan.   How to Plan Your Weeks Three weeks are more than enough to take control of your body. The key is to start. Our workout plan gets gradually more challenging and includes […]

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Summer is here! Time to tighten and tone your body and hit the beach. Get in shape in just three weeks with our ultimate summer workout plan.

 

Beach Body Workout

How to Plan Your Weeks

Three weeks are more than enough to take control of your body. The key is to start. Our workout plan gets gradually more challenging and includes High Intensity Interval Training (H.I.I.T) for fat-blasting workouts that burn as much as 500 calories in an hour!

The following is a daily workout plan of three weeks. It is especially designed to get you back into the exercise routine and help you bounce back into shape for summer.

  Week l Week ll Week lll
Day 1 Endurance exercise (20 minutes) Endurance exercise (30 minutes) Endurance exercise (40 minutes)
Day 2 Workout Workout Workout
Day 3 H.I.I.T. Cardio H.I.I.T. Cardio H.I.I.T. Cardio
Day 4 Rest Workout Workout 2
Day 5 H.I.I.T. Cardio H.I.I.T. Cardio H.I.I.T. Cardio
Day 6 Workout Workout Workout
Day 7 Rest Rest Rest

Endurance Exercises

Endurance exercises are part of your weekly cardio routine. These are freestyle exercises in the beginning of every week to help you warm up for the entire week’s plan. They can include brisk walking, running, swimming, cycling or other similar activities. There is no specific plan to follow in these exercises, as they are not a part of the actual workout plan. Week 1 includes endurance exercises for 20 minutes, gradually increasing the duration to 30 minutes and 40 minutes in subsequent weeks.

Running Woman

H.I.I.T. Cardio

The primary objective of this High Intensity Interval Cardio routine is to burn your winter fat.

Slow running – first 2 minutes

Tabata running 

  • Sprint at 90% of your capacity for 40 seconds
  • Recover walking or slowly running for 20 seconds
  • Repeat for 8 cycles

Slow running or quick walking to cool down – 2 minutes

Workout Plans

Solid Abs

The workout sessions in the weekly plan focuses on all areas of the body.

Week One

Day 2

Perform 3 circuits.

Upper Body Workout

Day 2 Exercises Reps
Circuit 1 Deadlifts 10
Dumbbell/Barbell Bench Press 12
Standing Military Press 10

  • Circuit sets: 3
  • Rest: 1 minute
  • Start circuit 2

Lower Body Workout

Day 2
Exercises Sets Reps
Circuit 2
Barbell Squats
4 12
Front Squats 3 15
Romanian Deadlifts 3 12

  • Circuit sets: 3
  • Rest: 1 minute
  • Start circuit 3

Abs and Core

Day 2 Exercises Reps
Circuit 3
Bicycle Crunches 45 sec
Cable Woodchoppers 12/side
Fit Ball Raise 15

  • Circuit sets: 3
  • Rest

 Day 6

Perform 3 circuits.

Upper Body Workout

Day 6
Exercises Sets Reps
Circuit 1 One Arm Dumbbell Snatch 10/arm 3
Dumbbell Renegade Rows 10/arm 3

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Lower Body Workout

Day 6
Exercises Reps
Circuit 2
Mountain Climbers 150
Bridges 15
Deadlifts 15

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Abs and Core

Day 6
Exercises Reps
Circuit 3
Swiss Ball Crunches 12
Side Plank Leg Raises 1 min

  • Circuit sets: 3
  • Rest

 Week Two

Perform 3 circuits.

Day 2

Upper Body Workout

Day 2 Exercises Reps
Circuit 1  One Arm Dumbbell Snatch 10/arm
 Chest Dips/Bench Dips 15
 Dumbbel Alternate Hammer Curl 10

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 2

Lower Body Workout

Day 2 Exercises Reps
Circuit 2
Goblet Squats 20
Alternate Lunges 10
Deadlifts 15
  • Circuit sets: 3
  • Rest: 1 minute
  • Start circuit 2

Abs and Core

Day 2 Exercises Reps
Circuit 3
Decline Swiss Ball Plank Rolls 45 sec or to failure
Crunch with Hands Over 10
Hanging Knee Raise 10

  • Circuit sets: 3
  • Rest

 Day 4

Perform 3 circuits.

Upper Body Workout

Day 4
Exercises Reps
Circuit 1
Pull Ups 10
Horizontal Cable Row 12

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Lower Body Workout

Day 4
Exercises Reps
Circuit 2
Weighted Dumbbell Lunges 12/leg
Wall Sits 3 min
Barbell Front Squat 15

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Abs and Core

Day 4
Exercises Reps
Circuit 3
Side Plank Leg Raises 12/side
Leg Raise 12
Hip Roll 15

  • Circuit sets: 3
  • Rest

Day 6

Perform 3 circuits.

Upper Body Workout

Day 6
Exercises Reps
Circuit 1 Deadlifts 10
Dumbbell/Barbell Bench Press 12
Standing Military Press 10

  • Circuit sets: 3
  • Rest: 1 minute
  • Start circuit 2

Lower Body Workout

Day 6
Exercises Sets Reps
Circuit 2
Barbell Squats
4 12
Front Squats 3 15
Romanian Deadlifts 3 12

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Abs and Core

Day 6
Exercises Reps
Circuit 3
Bicycle Crunches 45 sec
Cable Woodchoppers 12/side
Fit Ball Raise 15

  • Circuit sets: 3
  • Rest

 Week Three

Day 2

Upper Body Workout

Day 2
Exercises Sets Reps
Circuit 1 One Arm Dumbbell Snatch 10/arm 3
Dumbbell Renegade Rows 10/arm 3

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Lower Body Workout

Day 2
Exercises Reps
Circuit 2
Mountain Climbers 150
Bridges 15
Deadlifts 15

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Abs and Core

Day 2
Exercises Reps
Circuit 3
Swiss Ball Crunches 12
Side Plank Leg Raises 1 min

  • Circuit sets: 3
  • Rest

Day 4

Perform 3 circuits.

Upper Body Workout

Day 4
Exercises Reps
Circuit 1  One Arm Dumbbell Snatch 10/arm
 Chest Dips/Bench Dips 15
 Dumbbel Alternate Hammer Curl 10

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 2

Lower Body Workout

Day 4
Exercises Reps
Circuit 2
Goblet Squats 20
Alternate Lunges 10
Deadlifts 15
  • Circuit sets: 3
  • Rest: 1 minute
  • Start circuit 2

Abs and Core

Day 4
Exercises Reps
Circuit 3
Decline Swiss Ball Plank Rolls 45 sec or to failure
Crunch with Hands Over 10
Hanging Knee Raise 10

  • Circuit sets: 3
  • Rest

Day 6

Perform 3 circuits.

Upper Body Workout

Day 6
Exercises Reps
Circuit 1
Pull Ups 10
Horizontal Cable Row 12

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Lower Body Workout

Day 6
Exercises Reps
Circuit 2
Weighted Dumbbell Lunges 12/leg
Wall Sits 3 min
Barbell Front Squat 15

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Abs and Core

Day 6
Exercises Reps
Circuit 3
Side Plank Leg Raises 12/side
Leg Raise 12
Hip Roll 15

  • Circuit sets: 3
  • Rest

Diet Plans

Grilled Chicken Salad

To get benefits of your workouts, you need to plan your diet properly. It will help you not just to get in shape easily but also stay healthy and avoid weight fluctuations.

  Breakfast Lunch Dinner
Monday
  • whole-grain cereal: 1 cup
  • raisins: 2 tablespoons
  • fat-free milk: 1 cup
  • 1 banana
  • tomato soup: 1 cup
  • sliced lean roast beef: 2 ounces
  • whole-wheat bread: 2 slices
  • lettuce
  • tomato
  • mustard on the slices
  • brown rice: 1 cup
  • grilled shrimp in gumbo sauce: 3 ounces
  • mixed green salad
  • olive oil: 2 teaspoons
  • vinegar: 2 teaspoons
  Total: 1,597cal

  Breakfast Lunch Dinner
Tuesday
  • Omelet: 3 egg whites
  • Chopped vegetables: 2-3
  • Whole-wheat muffin: 1
  • Soft margarine: 2 teaspoons
  • sliced turkey breast: 3 ounces
  • whole-wheat tortilla:1
  • tomato:1
  • avocado: 2 or 3 slices
  • mixed green salad: 1 cup
  • olive oil: 2 teaspoons
  • vinegar: 2 teaspoons
  • mixed greens: 2 cups
  • cooked chicken breast, sliced: 3 ounces
  • mandarin orange sections: 1⁄2 cup
  • cashews: 1 ounce
  • olive oil and vinegar: 1 tablespoon
  • whole-grain crackers: 4
  Total: 1,592cal

  Breakfast Lunch Dinner
Wednesday
  • Oatmeal: 1 cup
  • mixed dried fruit and nuts: 2 tablespoons
  • cinnamon: 1 teaspoon
  • fat-free plain yogurt: 1⁄4 cup
  • orange or grapefruit juice: 1 cup
  • grilled or canned tuna: 3 ounces
  • red potatoes: 5 small
  • string beans: 1⁄2 cup
  • olives: 5 to 8
  • olive oil: 2 teaspoons
  • red-wine vinegar: 1 tablespoon
  • vegetarian burger with lettuce: 1
  • tomato: 1
  • side salad of mixed vegetables
  • olive oil and vinegar: 2 teaspoons
  Total: 1,427cal

  Breakfast Lunch Dinner
Thursday
  • Muesli: 3⁄4 cup
  • fat-free milk: 1 cup
  • orange: 1
  • Or grapefruit: 1⁄2
  • mixed salad greens: tomato, red bell pepper, cucumber, red onion, diced carrots.
  • Chickpeas: 1⁄2 cup
  • string beans: 1⁄2 cup
  • grated hard cheese: 1 ounce
  • olive oil: 2 teaspoons
  • red-wine vinegar: 1 tablespoon
  • whole-wheat roll: 1 small
  • cooked whole-grain pasta: 1 cup
  • topping:
  • marinara sauce: 1⁄2 cup
  • grated Romano cheese: 1 tablespoon
  • side salad with olive oil
   Total: 1,564cal

  Breakfast Lunch Dinner
Friday
  • hot oatmeal: 1 cup
  • fat-free plain yogurt: 1⁄4 cup
  • raisins: 2 tablespoons
  • whole-wheat pita: 2 ounces
  • chicken or turkey breast: 2 ounces
  • cranberry sauce: 1 tablespoon
  • chopped mixed greens
  • Miso Salmon: 1
  • Broccoli
    Total: 1,115cal

  Breakfast Lunch Dinner
Saturday
  • Eggs: 2
  • scrambled egg white: 1
  • whole-wheat toast: 2 slices
  • soft margarine: 2 teaspoons
  • jam: 1 tablespoon
  • mixed fruit: 1⁄2 cup
  • fat-free yogurt: 1⁄2 cup
  • chicken noodle soup: 1 cup
  • whole-wheat crackers: 4
  • mixed green salad
  • grated hard cheese: 1 tablespoon
  • sliced olives tossed: 5
  • olive oil and vinegar: 2 teaspoons
  • broiled lean steak:  4 ounces
  • mashed potatoes: 1⁄2 cup
  • steamed broccoli: 1 cup
  • Parmesan cheese: 2 teaspoons
     Total: 1,557cal

Snacking Options

Hummus with pita bread and vegetables

  Snack 1 Snack 2 Snack 3 Snack 4
Sunday
  • Raw mixed vegetables
  • Hummus: 1⁄4 cup
  • berries : 1 cup
  • fat-free plain yogurt: 2 tablespoons
  • fat-free fruit-flavored yogurt: 1 container
  • banana: 1
  • low-fat or fat-free brownie: 1
  • fat-free milk : 1 cup

If you follow the workout plan without cheating, you will enjoy the sun, sand and sea in your new body. Good luck!

The post The Ultimate Summer Workout Plan for Women. Beach Body in Three Weeks appeared first on Top.me.

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10 Reasons Why You Should Start Losing Weight Right Now http://www.top.me/health/10-reasons-why-you-should-start-losing-weight-right-now-7851.html Thu, 22 Jun 2017 20:53:51 +0000 http://www.top.me/?p=7851 Lost your weight loss motivation? Here are 10 facts about being overweight that may shock you into living a healthier life. These 10 reasons will make you live healthier life: 1) Lessens Arthritis Pain Weight loss and arthritis have a strong connection to inflammation in the body. Loosing weight can lessen arthritis pain. 2) Improves Psoriasis Excess weight […]

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Lost your weight loss motivation? Here are 10 facts about being overweight that may shock you into living a healthier life.

These 10 reasons will make you live healthier life:

1) Lessens Arthritis Pain

Weight loss and arthritis have a strong connection to inflammation in the body. Loosing weight can lessen arthritis pain.

Weight Loss and Arthritis Pain

2) Improves Psoriasis

Excess weight may be associated with a wide variety of changes to the body’s largest organ. More studies are needed to understand how obesity plays a role in blemishes and infections of the skin. The study published in the British Journal of Dermatology suggests losing weight can improve psoriasis.

Weight Loss and Psoriasis

3) Helps Relief Foot Pain

A Framingham study shows that for every 11 pounds of weight lost, the risk of osteoarthritis decreased 50 percent. So, a relatively small amount of weight loss can produce significant results.

Bodyweight and Foot Pain

4) Improves Libido

MedPage Today claims that sexual function improved significantly and quickly in obese men with type 2 diabetes after weight loss with reduced-calorie diets. This is likely due to the strain obesity puts on the heart and blood vessels.

Weight Loss Improve Libido

 

5) Increases Your Wellbeing

When you’re overweight, your entire system is out of balance, including the hormones that impact your mood. As a result, losing weight increases your well-being and decreases the severity of depression.

Losing Weight and Well-Beeing

6) Decreases Risk for Breast Cancer

According to the National Cancer Institute overweight women have four times the endometrial cancer risk. This is likely for the same reason they’re at increased risk for breast cancer: Body fat produces estrogen, a hormone linked to both diseases.

Obesity and Breast Cancer

7) Improves Asthma Symptoms

Being overweight puts a burden on the adrenal glands, which manage asthma and allergies. The study, published in the August 2013 issue of the American Journal of Epidemiology, found that overweight and obese children had a higher chance of developing asthma

Obesity and Asthma

8) Makes Your Memory Better

Mental weight loss benefits extend even further, boosting memory. The researches from Kent University have discovered a link between weight loss and improved memory and concentration.

Weight Loss and Improved Memory

9) Influences Child’s Health

A father’s diet before conception plays a crucial role in a child’s health.

Diet Before Conception

10) Better and Healthier Heart

The bigger you are, the more likely you are to suffer a heart attack earlier in life—12 years sooner for the most obese people. Researchers from Science Daily suggest that even greater weight loss may be necessary to reduce cardiovascular risk in diabetes patients who are overweight or obese.

 

Losing Weight and Heart Attack

Want to motivate others? Share this article!

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Build a Sexy Back and Improve Your Posture With Our Superset Workout http://www.top.me/fitness/sexy-back-workout-10010.html Thu, 22 Jun 2017 19:15:14 +0000 http://www.top.me/?p=10010 Sculpted, sexy back and a good posture are so important for women. Read bellow how to get a beautiful back. Before hitting the main workout, start with a good pre-workout warm up and stretching.  Pre-Workout Warm Up and Stretching:  Perform each exercise for 30 seconds with a little to no rest between them. Do joint stretching afterwords. 1) […]

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Sculpted, sexy back and a good posture are so important for women. Read bellow how to get a beautiful back.

Before hitting the main workout, start with a good pre-workout warm up and stretching. 

Sexy Back Workout

Pre-Workout Warm Up and Stretching: 

Perform each exercise for 30 seconds with a little to no rest between them. Do joint stretching afterwords.

1) Air Squats

Time: 30 seconds

Air Squats

  • Place your feet slightly wider than shoulder-width apart with your knees and toes pointed outward and your arms resting at your sides or in front of you.
  • Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair.
  • Keep your head and shoulders aligned over your knees and your knees aligned over your ankles.
  • Keep your weight balanced evenly between the front and back of your feet.
  • Lower your body until your thighs are parallel to the ground.

2) Cross Fit Push ups

Time: 30 seconds

Cross Fit Push Ups

  • Thighs, chest and chin touch the floor simultaneously at the bottom of each repetition. Full elbow extension at the top of each rep.

3) Sit Ups

Time: 30 seconds

Sit Ups

  • Lay on your back with straight legs, and place your arms overhead.
  • Engage your abdominal muscles, and gently drive your torso and your arms to your knees simultaneously, coming into a full-sit up position, placing your palms on the floor.
  • Hold the position for a second, and with control, slowly come back on your back.

4) Russian Twists

Time: 30 seconds

Russian Twists

  • Sit on the ground with your knees bent, lean back a bit and lift your feet off the floor. Keep your back straight.
  • Reach your arms out in front of you, and twist your torso to the right, then to the left.

Sexy Back Workout

What works: upper, lower and middle back
You need: a mat, a resistance band (we are using this resistance band in our workout)

If you don’t know what strength to choose, check this full resistance band guide

Do each superset 3 times before coming to the next one. No rest between exercises. After each superset, rest for 30-45 seconds.

Superset 1

1) Resistance Band Rows

Resistance Band Rows

  • Stand on top of a band and bend over to 45º.
  • Keeping your back flat, row the ends of the band up into your torso.
  • Squeeze the contraction for 1 second and slowly return to the bottom.
  • Do 15 repetitions.

2) Resistance Band Deadlifts With Pump

Resistance Band Deadlifts With Pump

  • Stand on the center of an exercise band with your feet together holding the ends of the resistance band in each hand.
  • Bring your buttocks backward slightly as you lean your torso forward, stopping when your torso is parallel to the ground, pump 2 times.
  • Pull yourself back to a starting position.
  • Repeat 15 times.

Superset 2

3) Kneeling Push Ups

Kneeling Push Ups

  • Begin in a kneeling position with your hands slightly wider than shoulder width.
  • Bend elbows to lower chest toward the floor.
  • Press chest back up to a starting position.
  • Do 10 kneeling push-ups.

4) Resistance Band Reverse Fly

Resistance Band Reverse Fly

  • Kneel down holding Resistance Band in front of you with your hands slightly lower than your shoulders. Keep your elbows slightly soft to avoid hyperextending the joint.
  • Stabilize your torso as you open your arms out to the sides, focusing on the shoulder blades sliding together.
  • Inhale as you slowly return your arms back to starting position.
  • Do 20 Reverse Flyes.

Superset 3

5) Bird Dog

Bird Dog Exercise

  • Begin on all fours, with your hands beneath your shoulders and your knees under your hips. Contract your abdominals.
  • Extend your right arm straight ahead and your left leg back. Hold for 10 seconds. Come back to a starting position to change the legs.
  • Repeat 12 times for each leg.

Remember: Avoid arching your back and moving your hips.

6) Superman

Superman Exercise

  • Lie flat on the floor facing down extending your arms fully in front of you.
  • Simultaneously raise your arms, legs, and chest off of the floor and hold for 2 seconds.
  • Slowly lower down on the floor.
  • Repeat 10 times.

Try this superset workout for a super body that hits every muscle of your body. And these 9 exercises will help you tone your back easily. If you are more interested in improving your posture, check these five exercises to fix bad posture.

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