7 Ways to Get a Flat Stomach Without Dieting and Exercise!

Every woman dreams of flat stomach. Unfortunately, many women do not take care of their diet or do not spend time in the gym, so this is almost unattainable dream. But did you know that your stomach can be flat without dieting and regular exercise? Several American professionals have made a list of habits that you can include in your everyday life in order to achieve the desired results without much effort.

7 Ways to Get a Flat Stomach Without Dieting and Exercise1

  1. Straighten up

“When you stand or sit with your back straight, the stomach muscles are tightening, and your digestive system works much better” – claims Kim Lyons, coach in the US show “Biggest loser”.

  1. Drink enough water

“When the body is dehydrated, it stores the water, usually in the abdomen. Therefore, it is necessary to drink 8 glasses of water every day “- said Kim.

  1. Eat slowly

“Chew each bite at least 10 times before you swallow it. This will facilitate digestion and you will not have problems with digestion. Moreover, when you eat quickly you swallow air which can make your stomach bigger “- said Dr. Judith Rajkmen, a professor at the University of California.

  1. Use probiotics

“Probiotics are good bacteria that help your digestive system to function properly and prevent gastrointestinal problems that can lead to bloated stomach. One of the best probiotics is yogurt “- claimed the nutritionist Jonny Bowden.

  1. Regularly walking

“Brisk walking for 30 minutes will speed up your metabolism and help you to get rid of excess fat in the stomach” – said Kim Lyons.

  1. Dietary supplements

“As a dietary supplement consume calcium, because it reduces estrogen in your body, because if it increases, is the main factor of belly fat accumulation” – said Dr. Randolph.

  1. Relax

“When you are nervous your body produces a larger amount of steroids and stress hormones, which adversely affect the digestive functions and the fat deposits. Therefore, it is necessary to find 20 minutes during the day to relax in a way that best suits you “- claims Dr. Randolph.

Thighs, Stomach or Butt: 5 Tips to Get Rid Of Fat Deposits on Different Body Parts!

How many times have you ever wondered why the fat is deposited on one part of your body? Now scientists say it is because of certain habits that we practice every day.

Thighs, Stomach or Butt 5 Tips to Get Rid Of Fat Deposits on Different Body Parts

Depending on what are your critical body areas, you can lose weight with a few tips.

  1. Upper body

Adipose tissue is stored mostly on the shoulders, chest, abdomen, back and arms up to the elbows.

The reason is a bad nutrition and lack of exercise.

Make dietary changes that include 500 to 1000 fewer calories on a daily basis and try exercising 5 times a week for 30 to 60 minutes. Cardio workouts are recommended (brisk walking or cycling).

  1. Above navel and upper back

If you get fat deposits over the navel, it can be a sign of excessive stress hormone – cortisol.

Strive to reduce your weight through a healthy diet rich in fibers, vitamins and minerals. Do exercises that reduce stress, such as yoga and Pilates.

But if your stomach is constantly swelling without the presence of fat, wheezing and excessive consumption of alcohol might be the reason.

  1. The entire back

This means that you are not sufficiently physically active and have improper diet or that you often overeat or skip meals.

Try to eat 5 meals a day in small portions. Additionally you should walk, swim and do exercises that activate the back muscles.

  1. The lower abdomen, thighs and buttocks

If you collect fat in these critical areas, it is a clear sign that you lack a physical activity.

Focus on lower body exercises, such as cycling and circular training. If you are prone to cellulite, be sure to use natural masks and compresses.

  1. The belly, buttocks and legs

Adipose tissue builds up in these parts usually as a consequence of pregnancy.

To solve this problem follow the same tips mentioned in number 4 that is a greater physical activity which activates the critical parts and use natural products that melt the deposits.

Tighten the Whole Body With a Simple Workout Routine – No Fitness Equipment Required!

This thirty-minute workout 3-5 times a week will help you shape your body in a very short period. Best of all, it allows you to do these exercises anywhere, thus sparing you from expensive gym membership fees or fitness equipment.

Wherever you are, just spare 30 minutes of your time for this great workout routine and you will be able to strengthen and tone your muscles and boost your metabolism in less than a month.

Do 3 sets (12-15 reps) of these super-effective exercises.

Take a 30-second break between sets.

 Tighten the Whole Body With a Simple Workout Routine – No Fitness Equipment Required-1

Tighten the Whole Body With a Simple Workout Routine – No Fitness Equipment Required-2

Tighten the Whole Body With a Simple Workout Routine – No Fitness Equipment Required-3

Tighten the Whole Body With a Simple Workout Routine – No Fitness Equipment Required-4

Fitness Experts Say Stomach Vacuuming Is the Easiest Way to a Flat Belly. Learn How to Do It!

There’s a new hype about getting a flat belly for the summer, and it has an unusual name. But stomach vacuuming isn’t as weird as it sounds. Despite the name, it’s one of the most effective exercises for your abs.

It’s a breathing exercise that’s supposed to activate and strengthen your transverse abdominis (i.e. your deepest ab muscle) by contracting it. Stomach vacuuming experts swear it’ll help tighten your abs while stabilizing your spine and improving your posture.

Fitness Experts Say Stomach Vacuuming Is the Easiest Way to a Flat Belly. Learn How to Do It

The science behind this is that we have two layers of ab muscles in our belly.

In simple words, they keep your belly flat. When you “hold your breath” to keep your belly in, you actually hold your internal abs tight.

If you train those muscles regularly your belly will look more and more flat naturally, even in a relaxed state.

It may at first seem an easy and useless exercise, but if you start doing it every day you will see huge changes in your waist line.

According to the YouTube video on the technique posted below, you can do a stomach vacuum while standing, sitting, kneeling, or lying on your back. All you need to do is breathe through your nose for up to five seconds, exhale through your mouth, draw your belly button into your spine, and hold it for several seconds before starting again.

Stomach vacuum steps:

  1. Knees and hands on the floor, or from a standing position with your hands on a table. It’s important that your back stays curved to facilitate the vacuum.
  2. Blow out all the air from your lungs, squeeze your diaphragm.
  3. Suck your belly in, try to expand your lungs like if you were breathing but don’t let any air in. Use your diaphragm to suck in your belly very tight. Feel your stomach squeezed against your spine.
  4. Hold on for about 10 seconds.
  5. Release and breathe a few times.
  6. Repeat the exercise.

Source: WomensHealthMagazine

Here’s What Happens to Your Body After Just One Workout!

When you start exercising, the first few days you will experience terrible pain that you’ll think is agonizing, but even after the first exercise big changes happen in the body. So just don’t give up. Here’s what happens immediately after the first workout.

Here's What Happens to Your Body After Just One Workout

  1. Stress disappears

The latest poll in the US reveals that only 14% of people are training to reduce the stress levels. Even if you fell that exercising is stressful, it improves the blood circulation in the brain and the endorphins secretion – the hormone of happiness.

  1. Prevents diabetes

Low insulin levels cause diabetes. In a study from 2007 was revealed that people who were exercising found out that with training once, reduced the fat in the muscles which accelerated the insulin production.

  1. DNA may change

In a study from 2012, Swedish researchers have found that healthy but inactive adults, who have exercised only once, have caused a genetic material change of their muscles. DNA is inherited from parents, but the way of life – such as training – can play an important role in certain genetic transmission.

  1. It improves concentration

When you start to exercise, blood in the brain accelerates the brain cells function – and it improves concentration.

  1. Better Mood

During the workout, your brain begins to emit neurotransmitters (endorphins and serotonin) that improve mood and prevent depression.

Start Burning Belly Fat by Knowing Your Body Type

Where you gain fat and how easy it is to lose belly fat is somewhat influenced by genetics. Our genes actually determine how many fat cells we have and where these fat cells are stored. Most men usually deposit fat in their abdominal area, which is a result of the action of the male hormone, testosterone. The stress hormone, cortisol also stimulates belly fat. Women are prone to depositing fat on their hips, thighs and buttocks, which is down to the effects of the female hormone, estrogen. For this reason, a woman’s body shape changes and belly fat increases after the menopause when estrogen levels decrease. Though men tend to have more belly fat than women, they generally lose belly fat faster as a result of regular exercise.

Apart from the genetic factor, a person’s body type also plays a major role in determining the speed of belly fat loss.

  1. Apple body types are at greater risk of health issues than pear body types.

Start Burning Belly Fat by Knowing Your Body Type

An apple-shaped person is someone who has a significant amount of fat in the abdomen, has a large waist, and has normally slimmer legs and arms. If you are apple-shaped, you are prone to having a lot of visceral fat, which increases your risk for heart disease.

A pear-shaped body type is prone to a smaller waist but larger hips and legs. If you are an overweight pear-shaped person, you may still have higher than ideal levels of visceral fat. However, your risk for heart disease is usually lower because you deposit more fat in your extremities. Therefore, you have less toxic fat that produces dangerous hormones and byproducts around your organs.

It’s a fact that every body type should strive towards maintaining a healthy weight and losing abdominal fat. But, for the apple-shaped type, it’s even more critical to lose weight in order to prevent future disease risks. This body type should adopt a diet and workout regimen specifically aimed at losing excessive belly fat.

  1. The slim type can be an unexpectedly dangerous body type.

Start Burning Belly Fat by Knowing Your Body Type 1

The hidden danger with slim people is that because of their weight, they are often unaware of having too high a percentage of visceral fat, which puts them at risk for complications associated with this excess fat around the middle. Thus, if you are the slim type, i.e. if you’re already at or close to an ideal weight, make sure you assess your body proportions. Taking a tape measure and determining your waist-to-hip ratio is a good way to see whether you’re at risk. And if you’re at risk even though you’re already thin, reducing your belly fat can help to improve your waist-to-hip ratio.

  1. After-pregnancy body types can get rid of the excess belly fat.

Start Burning Belly Fat by Knowing Your Body Type 2

Although possible, losing belly fat after pregnancy can be quite time-consuming as your belly cannot go back to normal overnight. If you’ve just had a baby, it’s good to remember that not only is normal weight gain associated with pregnancy, but stomach muscles have been stretched and expanded for nine months. In case you are breastfeeding, don’t cut down on your food intake or lose weight too quickly as this will have an impact on your milk production for your baby. Take time to establish a breastfeeding schedule with your baby before putting yourself on a weight loss regimen. And be sure to consult your physician before making changes to your diet while breastfeeding.

Still, if you aren’t breastfeeding, you can target a faster rate of weight loss. Anyway, your expectations must be realistic as a new baby brings along numerous challenges, including sleep deficiency, reduced meal planning, and even stress-related eating.

  1. Post-menopause body types cope with changing body proportions.

Start Burning Belly Fat by Knowing Your Body Type 3

The onset of menopause brings about many changes for women, including slower metabolism and greater midsection. Body proportions change, even if a woman keeps the same weight throughout menopause.  This can largely be attributed to hormone changes incurred by menopause, which lead to an increase in body fat and a loss of lean muscle mass.

Simply because you’re going through or have gone through menopause, which is inevitable, you don’t have to put up with increased belly fat.

  1. The male body type is more prone to having excess belly fat.

Start Burning Belly Fat by Knowing Your Body Type 4

Similar to women, men start to lose muscle mass with age, particularly if they’re leading and inactive and sedentary life. In your 40s and beyond, hormonal imbalances (such as changes in testosterone and estrogen levels) may lead to lean muscle mass loss and fat gain, especially around your waistline. Men are more likely than women to have excessive levels of belly fat. Therefore, they are at a higher risk of diseases and disorders related to visceral fat. Various factors, including lifestyle choices, such as inactivity, poor diet, and excessive alcohol intake, can contribute to excessive visceral fat.

Reference: FitnessMagazine

Lose 15 Pounds in 14 Days with the Cucumber Diet

Cucumber diet is ideal for those who hate to think too much what to eat while on a diet because the diet plan is very simple: there are only a few foods that are consumed, the diet itself is carried out within ten days.

There is also an extended version of 14 days where really great results are achieved: a loss of as much as 7 pounds – of course depending on the physical activity level.

The basic food in this diet is a cucumber salad that can be consumed in unlimited quantities every time you feel hungry.

Lose 15 Pounds in 14 Days with the Cucumber Diet

Lettuce is nutrient-rich food and you don’t have to worry that you will lack something during the ten-day schedule.

Other foods that are consumed during the day are:

  • 2 boiled eggs or 150 grams of drained tuna oil, or 150 grams of grilled white meat;
  • 2 more boiled potatoes (cooked, boiled, baked in the oven but not fried in oil) or 3 slices of wholemeal bread;
  • 500 grams of fresh locally grown fruits.

Drink plain water, tea, and even the coffee (no sugar) is allowed. It is strictly forbidden to consume sodas, alcohol and sweets.

With each meal and between meals – you can eat unlimited amounts of cucumber salad (recipe is below) or drinking cucumber shake – therefore, whenever you feel hunger – just consume salad or a cucumber shake.

Sample menu:

Breakfast: 2 hard-boiled eggs + bowl of cucumber salad;

Snack: 5 plums or one large apple or peach … or some other seasonal fruit that weights up to 200g.

Lunch: Toasted wholemeal bread + cucumber salad

Snack: cucumber shake

Dinner: fruit by choice (up to 300 gr)

How to make a cucumber salad:

The salad is made extremely fast and is very simple.


– About 400 grams of cucumber;

– 2 dl sour milk or yogurt (when kefir is used – digestion will be improves as well),and if you wish,  use young garlic.


Peel the cucumber and cut it in very small slices. Add salt, stir gently and pour sour milk, yogurt or kefir and again gently mix .If desired add finely chopped young garlic and serve immediately.

How to make a cucumber shake

In blender add: a young cucumber (with the peel – well washed of course), a handful of well-washed spinach, one sour apple. If desired, add a little grated fresh ginger or a pinch of ginger powder. Mix well, pour into glasses and sprinkle the top with chunks of walnuts or almonds. Consume it fresh because if you wait too long – it loses nutrients.

This drink is rich in plenty of vitamins and minerals, especially vitamins A and K. The beverage is also rich in fibers, magnesium, iron, vitamins C, E and B, as well as calcium and potassium. An entire spectrum that our body needs, all in one glass!

Additional notes

Although this is a very simple diet, you need to pay attention to the quality of foods – try to use only fresh vegetables and fruit from a trusted supplier.

Moderate physical activity is very important within the diet so the half-hour brisk walking (that’s the walk when you feel that you begin to sweat) – significantly helps in removing excess weight.

4 Effective Ways to Reduce the Arm Flab

To reduce your weight, you need a special diet and, of course, you need to exercise regularly. People who have fats in their arms have big difficulties to decrease them. Theses 4 exercises will help you to achieve your goal.


If you are not used to lifting bigger weight then at the begging you will have difficulties in making push-ups, but it is only until you get used to it. Initially make fewer push-ups with regular breaks, or do female push-ups that are easier because the weight is not on the toes but on the knees.

4 Effective Ways to Reduce the Arm Flab

Once you get used to regular exercises with push-ups, you’ll have no problems. Make open push-ups, with a space between the hands wider than that of the shoulders or more closed push-ups when hands are closer to one another


These are some of those exercises that apparently look easy, but as soon as you try them you can see that they are tough, but also very effective. Stand straight and spread your arms as if you want to give someone a huge hug. Your arms should be straight, with the palms turned towards the ceiling. Turn your arms back as far as you can in a horizontal line, so the palms are again open up. Then return your hands to its original position and repeat the exercise. Do not drop your arms down until you make a series of exercises. At the beginning do not force yourself because the next day you will have muscle pain for certain. Let your body get used to the routine.


The exercise is called scissors, because the movements resemble to work with scissors. Stand straight and straighten your arms in front of you in shoulder height. Imagine that you hold enormous scissors and that you should open and close them. First spread the distance between arms, then get them close to the middle so that the hands fold, then spread them apart again. Alternately change the overlapping hands, so first the left hand comes over the right, then vice versa. Repeat the exercise at least 20 times.

If you do these exercises for 15 minutes every day, very soon you will notice a difference in your hands.

The Ideal Exercises According to Your Body Shape

Make the most of your regular workout, adjusting the exercises to your body shape. The following division will help you see which part of your body needs most attention. We single out four types of body shapes – identify yours and start exercising.


If you have a body in the shape of pear, you fall into the group of beauties like Alicia Keys, Jennifer Love Hewitt, Jennifer Lopez and many others. The pear shape implies a weaker upper part compared to the lower body.


The Ideal Exercises According to Your Body Shape

So, hips and thighs are the central part of your body and it’s normal if you want to lose weight here and tone up this area at the same time, but be careful not to forget the area above your waist either. We recommend exercises for arm and shoulder muscles with the same length as those for hips and thighs. The best solution is walking, running or cycling for at least 45 minutes a day, five times a week. In this way, you won’t put a lot of strain on your knees, ankles and hips.

When it comes to strengthening the arm and shoulder muscles, we recommended starting with less exercise, and increase it gradually.


Cameron Diaz and Gwyneth Paltrow are in this group. They can wear almost anything, but they don’t have the typical prominent female curves. The main feature of this body shape is that the shoulders and chest are practically the same size as the thighs and the waist is unstressed.

In the case of obesity, the most problematic part is the stomach. Women of this body type should pay more attention to tightening their stomach, or reducing fat deposits when attempting to lose weight. Thus the waist will be more emphasized. In addition, they need to increase buttock muscle mass with special exercises for that body part. For this they can do squats or climb stairs instead of using an elevator.

However, doing exercises for specific body parts is not enough as the body needs to be fully activated. Besides exercises for the abdomen and buttocks, we also recommended running and walking uphill, as well as cycling.


The hourglass body shape is considered ideal because of the slim waist and proportional upper and lower part. Typical representatives of this carved figure are Beyoncé, Scarlet Johansson and Halle Berry.

What’s typical for girls with this figure is that when they put on weight, weight is distributed to all parts of the body. However, without regular toning workout, these girls are at a higher risk of gaining more weight on their thighs and upper arms.

We recommend cardio exercises for tightening. Cardio exercises can include Zumba, swimming, cycling and so on. When it comes to exercises for toning and building muscle, these ladies should pay more attention to strengthening the upper back.

Athletics build

Narrow hips and broad shoulders is the description of the body type that Jessica Biel has. Representatives of this type of figure have difficulties in finding a matching swimsuit; because often one part of it fits whereas the other is either large or small.

Tightening the abdomen and exercises for shaping the thighs and buttocks are the perfect complement to this build. The good news is that those belonging in this group tend to quickly and easily develop muscles and burn fat, thanks to their strong metabolism. So they will have no problem with any type of exercise.

We recommend doing exercises that do not require unnecessary strain or too many repetitions such as running, cycling and similar.

5 Exercises for Tightening Different Abdominal Muscles

The belly is usually the first thing that people notice on you when you put on some extra weight. The volume of your belly increases, or maybe you have gained fat around the middle because of excessive sitting in front of a computer. Do not worry. This demonstration will help you understand which exercise is most beneficial for you so that you lose the unwanted fat.

5 Exercises for Tightening Different Abdominal Muscles

The actor and fitness model Adrian James prepared the following exercises for you.

5 Exercises for Tightening Different Abdominal Muscles90909

Exercise 1: Lie on the ground with your upper back slightly lifted and your hands under your buttocks. Straighten your legs and move them in the form of scissors.

Exercise 2: Lying on the ground, place your right foot on your left knee and lifting your back, touch your left elbow with your right knee. Then change the positions of your feet and elbows and repeat the exercise.

Exercise 3: Lying on the ground, place your hands at your temples, bend your legs at knee and raise your upper back.

Exercise 4: Lie down with your upper back slightly raised and legs straightened forward. Then alternately move your legs up and down.

Exercise 5: Lie on the ground, bend your legs at knee and with raised head and back, touch your heels with your fingertips (left hand with left foot and vice versa).