Fitness Secrets

 Some of the best kept diet and exercise secrets for a toned, sexy body at any age!

Easy Tips to Slim Down

Eat several small meals a day - this will help your body continue to burn calories all day.Larger meals are more difficult to digest. Plus, eating frequently will prevent snack cravings.

Use "light" or "reduced fat" products - many products, such as cheese, sour cream, soups, crackers, even butter -  are available in a lower fat version. It is almost impossible to tell the difference.

Don't drink diet soda - Studies show that people who drink diet soft drinks tend to eat more and have a 41% higher risk for obesity.  Diet soda also often contains aspartame - a dangerous artificial sweetener which may cause many serious health risks. Water is always the best choice but if you crave sweet beverages, have iced tea sweetened with Agave Nectar or Stevia both are safe, natural sugar alternatives. Cutting out soda or sugary drinks completely, can result in a loss of 10-20lbs in one year!

Exercise is a must  if you want a hot body. There is no need to join a gym or spend an hour on a treadmill - make simple changes such as taking the stairs whenever possible, going for an evening walk or even doing squats and lunges while brushing your teeth! Exercise can be fun -swimming, rollerblading, jumping rope or playing volleyball are all great work-outs.Make it a goal to include some physical activity every single day. You will look and feel better.

Save Calories by making small changes to your diet. Switching to pita bread instead of two slices of regular bread will save 70 calories. Use mustard or oil and vinegar in place of mayo. A small cafe latte in lieu of the large size. Use a napkin to blot the oil on a slice of pizza - it will save almost 100 calories. Sorbet in place of ice cream will save 120 calories. And onion rings have about 90 fewer calories than an order of fries.

Satisfy Cravings with healthy snacks that taste just like decadent desserts. Depriving yourself could trigger an eating binge. Instead of indulging in calorie laden cheesecake, try this delicious, guilt-free option: In a small bowl, combine 6 oz reduced fat cream cheese with one tsp lemon juice and 4 oz of non fat vanilla yogurt. Spread mixture low fat graham crackers and top with fresh sliced strawberries, cherries or blueberries.

Quick Fixes can make you appear slimmer instantly. One of the best ways to look five to ten pounds thinner (especially in shorts or skirts) is to use a self-tanner. A tan will also help hide flaws, such as cellulite and spider veins. Good posture is essential and  will automatically lengthen the torso and create a leaner silhouette. Finally, remember to always make sure your abs are tight - the fastest way to a flatter belly.

Drink plenty of water. Perhaps this is no secret - but still a very important point to remember.Water flushes toxins from the body,  increases energy, aids digestion and helps suppress the appetite by making you feel full. If plain water is too boring, make it more appealing by adding thin slices of fresh cucumber and lemon or orange slices and a little agave nectar.

Take a multi-vitamin everyday and get enough rest. Lack of either may leave you
feeling tired, lacking energy - and inclined to reach for a candy bar or other sugary snack. Vitamin B complex helps convert food into energy. 

Avoid foods which contain a combination of white flour and sugar. They signal the body to produce more insulin, which turns calories into fat. Opt for wholegrain breads or brown rice and fresh fruit rather than donuts or cookies.

A Mini-Trampoline is a great way to work-out. Jogging or doing jumping jacks on a mini-tramp burns between 400-600 calories per hour - without putting stress on the knees. It's also helps to drain the lymph nodes.

To temporarily slim the neckline and reduce the appearance of a double chin - rub a cellulite cream containing caffeine along the entire jawline. It will reduce puffiness for three to four hours.

Lift weights before doing cardio and the body will be warmed up and burn more calories than if you did it the other way around.

Great pre-workout foods contain protein, carbs and fat - good combos include fruit and cottage cheese, toast and peanut-butter or protein rich cereal and low-fat milk.

Pro athletes drink cherry juice to reduce muscle soreness and recovery time after exercise.

Vary your workout - not only will it prevent boredom but you will get much better results. Your body reaches a plateau after doing the same routine for months.

Potassium can counteract the belly bloating effects of a high sodium diet. Potassium rich foods include tomatoes, bananas, almonds and cherries.

Muscles need rest and recovery - it is only during rest that your body builds lean muscle. Working out 3-5 days per week will provide optimal results.

Get enough rest. Women who sleep five hours or less per night, are more likely to overeat in an effort to compensate for low energy levels. Sleep keeps important weight loss hormones in balance.

Alcohol can pile on the pounds. You don't have to skip it all together but instead of sweet cocktails, opt for champagne, wine, light beer or drinks made straight up.

Try to include foods with natural fat burning properties in your diet. Cayenne, ginger, mustard seeds, cinnamon, green tea, hot pepper, citrus fruits and apple cider vinegar can really help keep your weight down when eaten regularly. 

Give your earlobes a quick, 30 second massage before sitting down to eat. This will help stimulate the digestive system, relieve stress and curb your appetite.

Uphill walking is the best form of cardio exercise to burn calories and tone hips, butt and thighs.Walk outdoors, go hiking or walk on the treadmill set on the highest incline.

Try exercises that work the smaller, supportive muscles of the body. These are important muscles if you want to reshape your body. A few excellent workouts to try: The Tracy Anderson Method and Exhale Core Fusion.

If your usual routine includes 20 minutes of cardio and you are not happy with the results - simply push yourself and increase it to 30 minutes - you will see a difference.

For flat abs and a tiny waist, crunches just won't cut it. Plank exercises are a great way to a sleek mid-section in just minutes a day.  Try working the plank in all directions.

Drinking Tonic Water can help relax muscles. It contains quinine, a natural substance, which gently relaxes muscles.

Don't skip breakfast! Metabolism slows while  you sleep and eating a healthy breakfast revs it up again. As a result, you will actually burn more calories throughout the day than if you had skipped breakfast.

Adding hot peppers to your diet temporarily speeds metabolism - toss a few cayenne or jalapeno peppers into your favorite soup or add to your next stir fry.

Hula Hoops are not just for children - they are a great - and fun - way to whittle your mid-section.

Side lunges work inner and outer thighs. Start with 15 lunges - alternating each side - and work your way up to  30. Do this three times per week to re-shape your thighs. It really works!

Try this cellulite fighting scrub for dimpled areas: Combine 1 cup raw sugar, 1/2 cup of fresh coffee grounds, 1/2 cup of grapeseed, apricot, sweet almond or olive oil, 1 tsp of organic honey. Massage onto damp skin and rinse. The caffeine stimulates skin and also is also an excellent anti-oxidant. 

A Magnesium deficiency may prevent you from losing unwanted body fat. Magnesium is a mineral - and in addition to preventing muscle soreness and fatigue, it also increases DHEA levels - which regulate stress levels and promote better sleep as well as fat loss. 

The color of your plate can actually affect how much you eat. Red, orange and yellow dinnerware stimulate the appetite - while blue plates will help you eat less.

Don't totally eliminate fat from your diet. Healthy fats, like those found in nuts, help you feel more satisfied and fuller longer. As a matter of fact, walnuts contain a high amount of Omega 3 fatty acids, which help burn body fat and also rebuild muscles.

Go for a 20 -30 minute walk right after your largest meal of the day. It aids in digestion and weight loss.

Avoid the inner aisles of the grocery store, which tend to have more processed foods than the outer areas, which contain fresh fruits, vegetables, meats and dairy.

The healthy way to eat pasta is to always make sure it is cooked al dente. In addition to tasting much better, it also prevents starch from rapidly increasing blood sugar.

Brushing your tongue can actually decrease cravings for salty snacks.