Get your body in perfect shape in the same way as thousands of people
do around the world. The perfect body shape can be achieved by one
effective exercise- plank.
It is one of the most effective exercises to strengthen the central
part (core) of the body. It may seem easy so beginners often skip it.
However, it is the most powerful workout that will strengthen the
muscles of the buttocks, arms and legs, it will melt more fat deposits
than sit-ups and it will strengthen internal and external muscles of the
back and the core.
Plank is actually remaining in the push-up position, so the muscles
work in a similar way as with push-ups – not lengthened or shortened,
but also deeply becoming stronger and more durable.
The Plank Challenge is designed to be completed in four weeks,
gradually increased while time passes by. The first step of the
challenge is holding the plank position 20 seconds, and the final goal
is to achieve four minutes non-paused plank. Eventually, your muscle
mass will be emphasized and your body will be ready for bigger
challenges.
Correct plank position
The results of the challenge depend on the way you do this exercise.
When you lift yourself on elbows and lean on your toes, it is essential
for the upper body to be in a straight line.
Control your body to remain in the correct position, and the neck and
head to be in the extension of the back with taking a deep breath and
with the help of abdominal muscles. Distribute the weight on your elbows
and your feet so that you can strain the glutes in addition to enhance
the balance.
28-days Plank Challenge
Day 1: 20 seconds Day 2: 20 seconds Day 3: 30 seconds Day 4: 30 seconds Day 5: 40 seconds Day 6: rest Day 7: 45 seconds Day 8: 45 seconds Day 9: 60 seconds Day 10: 60 seconds Day 11: 60 seconds Day 12: 90 seconds Day 13: rest Day 14: 90 seconds Day 15: 90 seconds Day 16: 120 seconds Day 17: 120 seconds Day 18: 150 seconds Day 19: rest Day 20: 150 seconds Day 21: 150 seconds Day 22: 180 seconds Day 23: 180 seconds Day 24: 210 seconds Day 25: rest Day 26: 210 seconds Day 27: 240 seconds Day 28: longest you can
This exercise is really demanding, which can be felt within the first
twenty seconds. If you desire to work only on specific parts of the
body, you should do different kinds of challenges, on the similar
principle, but practicing other exercises.
Remember that you are what you
eat, and if you want to get your buttocks in shape, eating the right
food is just as important as exercising.
Basic tips
Making your buttocks bigger without exercise is not possible. In order to achieve your goal you have to follow these 2 phases:
Glute-strengthening workout.
Your nutrition after a workout, during the recovery period.
After
exercise, your buttocks are in the repair cycle, and it’s essential to
choose the right type and amount of foods to ensure that your butt will
grow bigger.
Keep in mind this simple rule: If you want to
increase your weight you should eat more. If you just want to increase
your butt, you have to eat in regular amounts.
Excess of everything is bad, so do not overconsume protein or carbohydrates as it can lead to health problems.
You should eat at least one piece of fruit per day, although the daily recommendation is between 3 and 5 per day.
Here are the foods that help you increase your butt and some effective bum-friendly exercises.
Proteins
If you already have a well-established exercise routine, we recommend that you drink a protein shake after a workout.
Some
natural sources of good proteins are tuna, eggs, turkey, chicken,
tilapia, legumes, cottage cheese, lean red meat, legumes, and any fish
(not fried).
Most women experience some form of breast pain at one
time or another. Breast pain is typically easy to treat, but on rarer
occasions it can be a sign of something more serious.
Medical director of the Suburban Hospital Breast Center Pamela Wright, M.D., discusses the most common causes of breast pain (mastalgia), their treatments and when to see a doctor:
Hormones are making your breasts sore.
Hormonal fluctuations are the number one reason women have
breast pain. Breasts become sore three to five days prior to the
beginning of a menstrual period and stop hurting after it starts. This
is due to a rise in estrogen and progesterone right before your period.
These hormones cause your breasts to swell and can lead to tenderness.
“It’s normal to have breast tenderness that comes and goes
around the time of your period,” says Wright. “It’s nothing to worry
about.”
If you become pregnant, your breasts may remain sore during the
first trimester as hormone production ramps up. Breast tenderness is
one of the earliest signs of pregnancy for many women.
Steps you can take to minimize sore breasts include:
Eliminate caffeine
Eat a low-fat diet
Reduce salt intake
Avoid smoking
Take an over-the-counter pain reliever
Ask your doctor if switching birth control pills or hormone replacement therapy medications may help
You have a breast injury.
Like any part of your body, breasts can be injured. This can
happen because of an accident, while playing sports or from breast
surgery. You may feel a sharp, shooting pain at the time of injury.
Tenderness can linger for a few days up to several weeks after trauma to
the breast. See your doctor if the pain doesn’t improve or you notice
any of these signs:
Severe swelling
A lump in the breast
Redness and warmth, which could indicate an infection
A bruise on your breast that doesn’t go away
Your breasts hurt due to an unsupportive bra.
Without proper support, the ligaments that connect breasts to
the chest wall can become overstretched and painful by the end of the
day. The result is achy, sore breasts. This may be especially noticeable
during exercise. Make sure your bra is the correct size and provides
good support.
Breast pain is really coming from your chest wall.
What feels like breast pain may actually be coming from your
chest wall. This is the area of muscle, tissue and bone that surrounds
and protects your heart and lungs. Common causes of chest wall pain
include:
A pulled muscle
Inflammation around the ribs
Trauma to the chest wall (getting hit in the chest)
Bone fracture
Breastfeeding is causing breast tenderness.
Breastfeeding can sometimes be the source of breast pain. Some of the things you can experience while nursing include:
Painful nipples from an improper latch (the way a baby latches on to suck)
Tingling sensation during letdown (when the milk starts to flow to the baby)
Nipple soreness due to being bitten or having dry, cracked skin or an infection
If you have pain while breastfeeding, it’s best to talk to your
doctor or a lactation consultant. They can help you troubleshoot the
problem while maintaining your milk supply.
You have a breast infection.
Breastfeeding women are most likely to get breast infections (mastitis),
but they occasionally occur in other women, too. If you have a breast
infection, you may have a fever and symptoms in one breast, including:
Pain
Redness
Swelling
If you think you may have a breast infection, it’s important to
see a doctor. Treatment typically includes antibiotics and pain
relievers.
Breast pain could be a medication side effect.
Some medications may cause breast pain as a side effect. Talk
to your doctor about the medications you’re on and if this could be the
case for you. Some drugs with this known side effect include:
Oxymethone, used to treat some forms of anemia
Chlorpromazine, used to treat various mental health conditions
Water pills (diuretics), drugs that increase urination and are used to treat kidney and heart disease and high blood pressure
Hormone therapies (birth control pills, hormone replacement or infertility treatments)
Digitalis, prescribed for heart failure
Methyldopa, used to treat high blood pressure
You have a painful breast cyst.
If a tender lump suddenly appears in your breast, you may have a
cyst, says Wright. “These fluid-filled lumps aren’t dangerous and often
don’t need to be treated as they may resolve on their own. But it’s
important to get any lump in your breast evaluated by a doctor.”
To diagnose a cyst, your doctor may recommend a mammogram,
ultrasound or aspiration (drawing fluid from the lump). Draining fluid
from the cyst is also a form of treatment. If the cyst isn’t bothersome,
you may not need any treatment at all.
You’re experiencing painful complications from breast implants.
Some women have complications with breast implants, whether made
of silicone or saline. One of the most common causes of pain after
breast augmentation surgery is capsular contracture, when scar tissue
forms too tightly around implants. Breast pain can also be an indication
that one of your implants has ruptured. Talk to your doctor about any
pain you’re having to determine if it could be related to the breast
implants.
Breast pain can sometimes be a sign of breast cancer.
It’s unusual for breast cancer to cause pain, says Wright, but not impossible. Inflammatory breast cancer
often causes pain but it’s rare, accounting for 1% to 5% of breast
cancer cases in the United States. Symptoms of this aggressive disease
often come on suddenly and progress rapidly. Inflammatory breast cancer
may cause the breast to become:
Red or discolored
Swollen or heavy
Painful
Skin on the breast may also thicken or dimple. If you’re concerned
about inflammatory breast cancer, see your doctor immediately.
When to See a Doctor for Breast Pain
Although most cases of breast pain are minor problems, it’s
important to talk to your doctor about your concerns. “If you have
persistent breast pain, you should be evaluated,” says Wright. “And
anyone who has a lump — painful or not — should see their doctor for an
exam to make sure there isn’t a problem.”
Looking yourself at the mirror and seeing those bulging or
sagging eye bags can be really frustrating. Puffy eyes or what we common
call as eye bags can be normal to some individuals. This is
characterized by swelling of the orbits (tissues around the eyes). Thus,
in medical terms, it is called as periorbital puffiness.
Several
factors are known to cause puffiness of the eyes. Among these are
fatigue, lack of sleep or the opposite of it which is of course
oversleeping, allergies, diet, and even as a result of crying. While
some causes can only result to temporary puffiness, others which include
skin disorders, improper functioning tear glands, and some diseases can
pose and alarm on you. And in extreme cases, surgery may be necessary.
Remedies
Cucumber Eye Mask
You
surely are familiar with cucumber eye masks. Cucumbers contain enzymes
and powerful astringent properties that effectively relieve stressed
skin, tighten it and is a good anti-inflammatory. Thus, it can be a
great treatment for eye bags including wrinkles and dark circles. To
prepare, chill a piece of cucumber on your refrigerator. After 10
minutes or so, take it out and cut into thick slices. Take two and cover
your eyes for about 15 minutes or until the coldness is gone. This will
give you much time to relax too as you close your peppers for a little
while. Do this daily.
Egg Whites plus Witch Hazel
As
mentioned, egg whites can tighten your skin and eliminate wrinkles.
Witch hazel is likewise effective in skin tightening. This skin
tightening properties are essential for eliminating puffiness too. To
prepare, beat egg whites and a few drops of witch hazel until stiff.
Apply it directly under your eyes. Leave it to dry for 15 minutes before
running cold water. Repeat this procedure until puffiness disappears.
Hydrate with Nothing Else but Water
This
is perhaps the easiest and the most cost-free remedy. To iterate,
drinking at least 8 glasses of water daily not only gives your cells a
boost but adds glow to your skin. Toxins are flushed out of the body and
puffiness is eliminated as there is rare chances of water retention
which can led to swelling of body parts including the under-eye area.
Not only that, as you hydrate, be sure to reduce your salt intake too as
it can cause the body to retain much water. Shun from soda and other
carbonated drinks including caffeine. Much more, alcohol. They give you
the opposite instead – dehydration.
Potato Starch Patch
Potatoes
are also a great way to get rid of your eye bags. Potatoes contain
starch which has anti-inflammatory properties that effectively relieves
swelling in the under eye are. Preparation is so easy. Simply peel the
skin of a medium-sized potato. Make sure to wash and dry it properly.
Shave the potato and wrap it in a clean cotton cloth. Place it on your
eyes as you would an eye mask. Leave it for 20 minutes. Repeat this
daily until the puffiness is gone. This is effective in treating dark
circles too.
Tea Bag Masks
You
know the benefits green tea does to your health. While consuming this
healthy drink, make use of its bags too. Refrigerate 2 teabags (used or
probably soaked in hot water then removed to cool down) and place them
on your eyelids for 15 minutes. This will not only relieve your eyes
from puffiness and redness but also give your skin the glow it needs.
Cold Metal Spoons
Another
inexpensive eye bag remedy is the use of cold spoons. Yes, you read it
right. While you may doubt its effectiveness, this has been backed by
many who have tried this remedy though; myself included. Take out 6
metal spoons and refrigerate it for 15 minutes. You can place it on the
freezer for faster cooling if you want. Now, take two and place it on
your eye bags. Hold it until the coldness is gone and grab another two
from the refrigerator to replace what you had. This may look funny but
the idea behind this is putting a cold pack on your eye bags can relieve
your tired eyes and relax the blood vessels. In effect, your skin can
tighten up and you would be able to get it of the puffiness.
Teething Rings
Same
as your metal spoon remedy, teething rings can also be utilized to
provide a cooling effect on your under eye area. Refrigerate teething
rings for 10 minutes and place it on your eye bags. Do this daily until
you have finally relieved yourself from unwanted puffiness.
Avocado Mask
Avocado
takes the stage as an overall skin enhancing remedy. Remove all your
blemishes, dark circles, wrinkles, and eye bags by placing cold ripe
avocado slices as eye mask.
Almond and Milk Paste
Milk
and ground almonds are great finishers. While you may use other means
like metal spoons and teething rings, you need to nourish your eyes and
skin too. Aside from that, clearing it out is better achieved with the
help of milk.
On average, a person farts 15 times
a day and that number can go up to 40! Farting is caused by trapped air
and bodily gases. While it is a completely normal process, it can
be loud and embarrassing at times and that is the reason why most of us
try to hold it in. However, doing so might not be such a great idea.
Holding in your farts can cause you some major problems. We
has listed some of them below for our readers. At the end, you’ll find
a bonus consisting of tricks to stop your farts from smelling bad.
1. Your body might reabsorb it.
When you force your body to hold in your fart, the body is left with no option but to reabsorb it. It is put into circulation again and can also escape through your breath or as a burp.
2. It can lead to pain and heartburn.
When you contract your muscles to avoid farts from escaping, it builds pressure inside your body and can lead to pain, indigestion, and heartburn. If done regularly, it can also cause swelling in your digestive tract.
3. It affects your colon health.
Farting eliminates the pressure in your body. While farting is good for your colon, holding it in can irritate it and can also trigger hemorrhoids.
4. It will make you feel bloated all the time.
While
it is still debatable whether holding in farts makes you actually
bloated or not, it has been found that keeping them inside voluntarily
makes you worry and gives you the impression that you might be bloated.
5. It might be signaling a worse problem.
While farting is completely normal and healthy, its pattern and odor can actually point to potential health issues like food intolerances and digestive issues.
Extremely stinky farts may also indicate a high sulfur content in your
body. If your farts feel painful or something other than normal to you,
we suggest that you consult a doctor.
According to Steve Harvey, the author of the popular novel Act Like a Lady, Think Like a Man, “A man’s
love is expressed in three forms: he declares his rights for you
in public, protects, and takes care of you.” However, a part of this
saying can be doubted because, in our time, not all women need
to be provided for or protected by men. What they definitely need
is love. Unfortunately, sometimes women tend to see love when it’s not
really there.
Sometimes a woman can feel that something is wrong without having to hear it from her partner. We at Trends gathered
a list of 10 signs that a man’s strong feelings of love and adoration
have faded. We hope that you won’t see these signs from your man, but
it is important to know what to look out for.
Criticism of appearance
Omar Khayyam said, “A person will like everything, even the flaws, of
their beloved, but will be annoyed at the perfection of those whom he
does not love.” For a truly loving man, you are always beautiful, even with messy hair and even in your oversized nightgown. He will
not notice that you have gained a couple of extra pounds after the
winter holidays if you do not say it yourself. But if your man
constantly tells you to go to the gym or hints that you need plastic
surgery, do not rush to indulge him. It is most likely that it’s not your appearance that doesn’t suit him but you yourself. And even if you lose weight, he will find other faults in you.
Discussing your shortcomings with friends
Women tend to discuss problems in relationships or their partner’s
shortcomings with their friends, while men try to keep everything
unspoken. No one is perfect but truly loving people focus on the advantages of the partner instead of focusing on the flaws.
If your partner allows himself to publicly humiliate you and laughs
at your failures, do not expect anything good from such a relationship.
Such a partner doesn’t respect you, and a strong and reliable union
is impossible without respect. By criticizing you with other
people, he unconsciously tries to prove to others (and himself) that
it’s your fault that he stopped loving you.
His attitude toward your habits
Women like to complain about men’s socks scattered around the house
but they also sometimes have annoying or strange habits. We like to
occupy the bathroom for 2 hours and chat with our girlfriends as much as
possible, fill the wardrobe with unnecessary stuff, eat from our
boyfriend’s plate, or keep singing the same song all day long. Loving
men, as a rule, endure all this and remain silent or react with humor. If your
man is constantly scrutinizing every little thing you do and making
negative comments about your behavior, it means that the only feeling
he has left is irritation instead of love.
Scientists have proved that
a man is able to listen to a woman attentively for only 6 minutes.
That’s why, ladies, the next time you plan to have a conversation with
your beloved, keep it short. The topics on which it is very difficult
for a man to concentrate are unfamiliar people, celebrities, shopping,
fashion, and diets. If possible, it’s best to discuss these types
of things with your friends.
And yet, if a man sees that something is very important to you,
he will make an effort to listen to you attentively, even if this topic
is completely uninteresting to him. When he loves you, he won’t
leave you without attention. But if he keeps changing the topic or runs
away using different excuses whenever you try to talk, most likely, your
worries do not bother him. Accordingly, he is not going to participate in the resolution of any issues that may come up during the relationship.
His attitude toward your emotions
Men absolutely cannot stand women’s tears. And recently, a scientific explanation has
been found: it turns out that female tears contain special volatile
substances that lower the level of testosterone in the blood of men
which leads to a decrease in sexual desire. So do not use crying
as a means of influencing your beloved often.
In fact, when you cry, the only thing a man wants to do is run away and not see it. But if he loves
you, he will pull himself together and do everything he can to try
to comfort you even if the reason you’re crying seems trivial to him. He will calm down only when you start smiling again. However, if he doesn’t love you, then your tears will be just one more reason to get angry at you.
Flirtatiousness
Flirting is very good for
relationships. This is a great tool to revive feelings and overcome
routine when you have been together for a long time. Text messages,
intriguing hints, playful photos — all this helps rekindle mutual
interest, as in the first days of the relationship. Of course, it is very important that both partners actively respond to each other’s advances.
However, if you have already sent 10 erotic selfies in different
poses to your partner and have been coming up with new lines, but the
reaction from your man is zero, stop doing it. Or consider what could be causing your partner to ignore your advances.
His reaction to requests
For a loving man, the requests and wishes of his beloved (not friends or distant relatives) will always take first place. In fact, men like to help women — this gives them the opportunity to demonstrate how cool, strong, and responsible they are.
Of course, there are situations when a man cannot help, for example,
he does not know how to repair a faucet, but he certainly should not
leave you alone to deal with this problem — he will call the plumber,
instead. However, if the most innocent request, like asking for help
changing a lightbulb, is perceived with annoyance and as just “yet
another unbearable task,” the relationship is worth reconsidering. Is it possible that your man is helping some other woman and with greater enthusiasm?
Jealousy
It turns out that even monkeys are
able to feel jealous of their partners around other males. Jealousy
arose in the course of evolution as a way to maintain the integrity
of the couple. A man is wired so that subconsciously he wants to declare his rights to a woman and to be the only “owner” of her beauty. Therefore,
it is quite natural that your man starts to get nervous when someone
pays attention to you. But people, of course, are not monkeys, and bouts
of excessive jealousy will only harm the relationship.
But when a man is absolutely indifferent to the signs of attention that other men show his lady, this is an alarming sign. He no longer wants to fight for her and doesn’t want to try to become better to stay the best for her.
Protection from danger
The need to protect their loved ones is also the basis for men while the need to be protected is the basis for women. And
although modern men no longer have to protect the weaker sex from
predators and wild tribes, there are still dangers in our troubled
world. Therefore, it is pretty natural that a loving man becomes worried
when his second half comes back from work late or is alone
in an unfamiliar place. If he cannot be around, then he’ll at least call
her and make sure she’s fine. By protecting a woman from threats, whether real or imaginary ones, a man feels like a superhero.
Therefore, if you do not get protection and support from a man
in difficult situations, such as having to walk home alone at night,
getting lost in an unfamiliar city, or getting yelled at by your boss, this is a very bad sign. Your chosen one is either a coward or simply doesn’t like you. Why do you need him then?
Gentle words and expressing feelings
The language of love consists of tender words, touches, hugs, and
kisses. When we call a partner things like “sweetheart,” “darling,” or
“dear,” we create a special intimate atmosphere. The choice of
affectionate names occurs unconsciously and shows how one partner
relates to the other, who dominates the relationship, and how well they
are balanced.
By the way, men need all this lovey-dovey stuff just as much
as women do. Researchers from the US interviewed 1,000 married couples
and found that those husbands who often kiss and hug with their wives feel 3 times happier in a marriage than those who don’t.
