6 Brilliant Exercises for Beautiful Arms

When going to the gym, we usually pay most attention to our belly, buttocks, and legs. For some reason, we completely forget about our arms. And it’s our loss because they also need to be kept toned.

Health4u  has collected 6 effective exercises for your arms that you can do without a trainer.

6. Arm circles

  1. Stand straight with your feet shoulder-width apart.
  2. Extend your arms out on either side of your body, parallel to the floor. Close your hands into fists.
  3. Start rotating your arms in fast clockwise motions.
  4. Do 20 arm circles, and then relax for 15 seconds.
  5. Repeat this exercise 10-15 times.

5. Scissors

  1. Stand up straight with your legs wide apart.
  2. Take your arms out to the sides, and bring them to your front. One hand should overlap the other, resembling the letter Х.
  3. Return your arms to the original position.
  4. Repeat this 20 times.
  5. Relax with your arms down for 15 seconds.
  6. Repeat the exercise 10-20 times.

4. Ball

  1. Stand up straight with your feet shoulder-width apart.
  2. Extend your arms to both sides so that they are parallel to the floor.
  3. Make circles with your arms clockwise, as if you were stroking a ball.
  4. Repeat these movements 20 times.
  5. Put your arms down, and relax for 10-15 seconds.
  6. Repeat the exercise 8-10 times.

3. Push-and-stretch elbow

  1. Stand with your feet shoulder-width apart.
  2. Extend your arms out on either side of your body, parallel to the floor. Close your hands into fists.
  3. Bend your elbows so that your fists are at the level of your armpits.
  4. Return your arms to the original position.
  5. Repeat this 20 times.
  6. Relax with your arms down for 15 seconds.
  7. Repeat the exercise 10-15 times.

2. Upside-down “Namaste” exercise

  1. Stand up straight, and raise your arms up.
  2. Bend your elbows so that your arms are behind your head. Bring your palms together.
  3. Move your palms down, then lift them to the level of the middle of your head.
  4. Repeat these movements 20 times at a rapid pace.
  5. Put your arms down, and relax for 15 seconds.
  6. Repeat the exercise 10-15 times.

1. Push-and-pull exercise

  1. Bend your knees slightly, and tilt your body forward.
  2. Raise your arms upward diagonally in front of you. Then bend your elbows. Move your arms as if you were pushing and pulling something.
  3. Do these movements 20 times. Then stand straight and rest your arms for 20 seconds.
  4. Repeat 5-10 times.

Lose 15 kg In 15 Days With This Diet!

The breakfast is the same throughout the whole diet plan
  • 1 fruit (orange, pear, peach, melon, watermelon,but no bananas or any grapes)



  • 1 orange
  • 1 boiled egg
  • 1 cup yogurt (about 200ml)


  • 2 tomatoes or 2 dl cooked tomatoes
  • 2 boiled eggs
  • 1 small piece of lettuce or ½ cucumbers
  • 2 pieces of rusk



  • 1 orange
  • 1 boiled egg
  • 1 cup yogurt (about 200ml)


  • 125 gr boiled beef
  • 1 tomato
  • 1 orange
  • 1 rusk
  • 1 cup of tea or coffee without sugar



  • 1 orange
  • 1 boiled egg
  • 1 cup of yogurt (about 200ml)
  • 1 piece of lettuce or 1 cucumber


  • 125 gr boiled beef
  • 1 orange
  • 1 rusk
  • 1 cup of tea or coffee



  • 125 gr cow milk cheese
  • 1 tomato
  • 1 rusk


  • 125 gr boiled beef
  • 2 tomatoes
  • 1 apple
  • 1 rusk



  • 200 gr boiled meat or fish
  • 1 tomato
  • 1 rusk


  • ½ kilos boiled vegetables (carrot, peas, potato)


The meat and the vegetables are cooked with no or just a pinch of salt.

The 6th and 7th day you should stop the diet, and then continue it at day 8 in the same order.

You mustn’t consume any alcohol during this diet plan.

After the 5th day you’ll lose 5 to 10 pounds, and after the 2 days break, the diet plan should be repeated 3 times ( 5 days + 2 days break) and you’ll have no health consequences and still lose 30 pounds. If you continue eating regularly every day except Mondays, you won’t gain back the pounds. On Mondays, you should eat this:

Breakfast: 1 cup of lemon juice without sugar

Lunch: 1 apple, 1 rusk

Dinner: 1 boiled egg, 1 tomato, 1 rusk

All these foods can be taken hot or cold, but it’s important to be taken in the right order and not to omit any.

2 Apples, 1 lemon and 1 cup of oats, prepare to lose size without control

In your everyday battle with excess weight include this amazing combination that will contribute to lose your weight faster, and will provide needed nutrients.
Main ingredient of this smoothie is green apple. Green apple has long been recognized as one of the healthiest fruits. It is innately packed with a variety of essential nutrients such as proteins, vitamins, minerals and fibers.

These are known to offer relief from digestive disorders and are also very effective in lowering blood cholesterol and BP, stabilizing blood sugar levels & improving appetite.

The fiber in the apple is in the form of pectin and this is essential for two reasons: it helps to regulate peristalsis or intestinal motility and helps to control appetite more easily due to its satiating effect.

Also green apples are great source of vitamins in group B. The vitamins from this group are needed to properly metabolize nutrients and especially carbohydrates, B vitamins prevent carbohydrates from being subsequently converted to fat. Also green apple helps in decreasing fluid retention in the body, which contributes to excess weight.

Another great property is that green apple is very low in calories-one medium sized contains only 80 calories!

The green apple decreases the absorption of sugar in the intestine, so it also prevents sudden releases of the hormone insulin, a fact that is directly related to the gain of body fat.

These reasons are enough to make this super smoothie and here is the recipe


125 gr of oats
1/2 liters of mineral water
1 Organic lemon
2 Organic apple (preferably green)
Preparation and use:

Cut apples into small pieces. Pour the mineral water and put the chopped apples in your blender, incorporate your oats and mix until you get a nice smooth homogeneous mixture.

Pour the mixture into a bowl and then squeeze the juice of your organic lemon and stir in the mixture.

Consume the smoothie once you are ready. It is recommendable to consume this drink for a week, every day.

15 Healthy Food Swaps to Help You Slim Down Fast

Tackling the quest of losing weight can seem a bit intimidating at first, but it really only takes a few subtle changes in our eating habits to make a difference and move closer to our goals.

Health4u has prepared for you a list of simple food replacement tricks that will assist you in getting in shape faster without having to eat less.

Air-popped popcorn contains a fraction of the amount of fat and calories of potato chips.

Mayonnaise has a considerable sugar and saturated fat content, whereas mustard is low in both.

Brown rice still has its most nutritious elements, so it tends to be higher in fiber, vitamins, and minerals.

Coconut flour is a great source of fiber and protein, and it has a lower carbohydrate content.

A portobello mushroom serves as a perfect low-carb version of buns while delivering the same burger experience.

Processed cocoa powder is stripped of most of its nutrients, while cacao powder is packed with antioxidants and has several health benefits.

Cauliflower has a similar kind of fluffy texture as potato, but it packs fewer carbs and almost no fat.

Honey contains traces of vitamins and minerals, and it is sweeter and easier to digest than refined sugar.

Cow’s milk has many times more sugar and fat than almond milk or other plant-based milks.

Zucchini ribbons are a tasty substitute for any regular pasta. However, they come without the high calorie and carb counts.

In contrast to bread crumbs, oats are rich in fiber, minerals, and healthy carbohydrates.

Himalayan salt is full of minerals and much more easily absorbable in its pure crystalline form.

Soft drinks are made with sweeteners and artificial flavors. Tea has antioxidants.

Potatoes have twice as many calories and carbs per serving as carrots.

Bananas have a naturally sweet taste and creamy consistency, and they are also free from unhealthy fat and sugar.

Just One Exercise to Remove Fat and Improve Posture in No Time

The best way to prepare for beach season in no time is to choose one effective exercise and stick to it.

We at  would like to tell you about the “reverse plank” exercise that’s not yet as popular as the regular plank but is easily as useful.

How to do it:

  1. Sit on the floor, and stretch your legs in front of you. Put your hands on the floor palms down, and spread your fingers for maximum support.
  2. Bend forward by 45° to the floor. Put your hands behind your buttocks so that your arms make a straight line from your shoulders down.
  3. Hold your weight with your hands and heels while pushing your buttocks up.
  4. Lift your torso, legs, and buttocks until they form a straight line, just like with the regular plank.
  5. Strain your abdominal muscles, and pull your stomach in while your torso is moving up.
  6. Hold this position for 15-60 seconds.
  7. Slowly lower yourself on the floor.


  • Fit buttocks and calves. Compared to the regular plank, the reverse one loads your gluteus and calves much more.
  • Improved metabolism. While you’re in the plank, calories will burn even faster than they would from dynamic exercise. It’s been noted that most people practicing this plank have no problems with metabolism.
  • Perfect spine. The reverse plank guarantees improvement of posture as you use the muscles that help keep your back straight. It’s particularly important for office workers.
  • Relief from pain and cramps in the back. By doing the reverse plank at least 3-4 times a week, you’ll rid yourself of backaches and cramps. Both reverse and regular planks effectively work the responsible muscles.
  • Flat abs and more. It’s important not to lower your pelvis or throw back your head, and your back should be straight. The reverse plank strengthens your arms, abs, and legs and also stretches your shoulder muscles.

With the Help of this Drink Will Bring Your Line to Perfection

There are many ways to consume it and one of the healthiest combination is cinnamon and yogurt. It is best to use yogurt with low-fat.

Studies have shown that half tablespoon of cinnamon per day can lower blood sugar levels and is recommended as a prevention for
diabetes type 2. Experts also claim that cinnamon can reduce the increased cholesterol and triglycerides.

The mixture of cinnamon and yogurt is not only good for overall health, but also to maintain slenderness. Consumption of this mixture one week, will bring outstanding results.

Celery And Pineapple Smoothie To Burn Belly Fat And Lose Weight

 In order to lose weight and burn that annoying belly fat, you should maintain a balanced and healthy diet and exercise regularly. Each body is different. It has different metabolism and needs.

The most appropriate and healthy ways are related to your needs. However, the weight loss should not be associated with hunger dying.

Do not forget to eat well to fight anxiety, exercise regularly, and listen what your body has to tell you. The most important thing is not to lose motivation. The process of losing weight takes time, so stay focused!

Today, we have a super-healthy smoothie for you that is very beneficial for weight loss. It is an excellent way to start your day.

Consume it regularly and within 2-3 weeks, you will notice great results. The pineapple is recommended to be combined with foods like spinach, walnuts, and salmon.

Pineapple is an excellent source of bromelain, an enzyme that helps digest proteins and convert them into amino acids. It has anti-inflammatory properties as well.

The content of water, vitamin C, minerals and antioxidants along with the bromelain can easily break down and eliminate the accumulated fat from the body.

Celery, on the other hand, is particularly beneficial for the heart and weight loss. It has a high content of antioxidants and phytonutrients that help absorb nutrients, help the digestion and cleanse the body.

It is rich in dietary fiber and it has the ability to control blood pressure. It adds a unique flavor to the smoothies. What is more, it offers plenty of vitamins and minerals.

Needed ingredients:

  • 2 cups of water
  • 2 cups of fresh pineapple
  • 1 stalk of celery
  • Juice of half a lemon


You should cut the pineapple and wash and cut the celery. Add them in a blender, and add the water and the lemon juice. Blend everything for a few minutes. Your smoothie is ready! Enjoy!

Source: steptohealth.com

How to Lose Weight Fast and Easy with the Japanese Morning Banana Diet

Take in a banana every morning and lose as much as 10 pounds within a week, and just what is best, the early morning banana diet plan regular does not need any unique effort neither some certain modifications in your dietary routines. This is why this diet plan ended up being so popular after Hitoshi Watanabe initially provided it in his book “The morning banana diet regimen.”

It is extremely basic: In the morning you require to consume simply bananas and drink water at space temperature. You can consume anything throughout the day. Is it actually that simple?

After a wide variety of unsuccessful efforts to lose weight, Watanabe identified to write his journey with all the diet programs he had attempted previously, consisting of the clinical knowledge of his partner Sumiko, a pharmaceutics, which she got during the research study in the field of preventive medicine.

With each other they produced a method, the Early morning Banana Diet plan, as well as obtained appeal in individuals which do not in fact like sweating at the gym. Overweight individuals are typically encouraged to workout in order to burn more calories, however Watanabe helped them avoid this early morning abuse and advised a simple service: eating a fresh banana as well as drinking a glass of water in the early morning, as well as naturally, you ought to not consume anything up until lunch.

Bananas are loaded with resistant starch which actively promotes the weight loss process.

Naturally, not all sort of starch have equivalent impact. Carbs are divided into digestible and immune starch. Immune carb does not melt in the small intestine, however goes straight in the big intestinal tract where the fermentation procedure begins. Bacteria turn resistant starch into short-chain fatty acids that feed cells and contribute to a healthier intestinal tract.

What is the variety of bananas you should consume in the morning?

There is no strict guideline you ought to stick to, just consume sufficient bananas that will keep you complete. Japanese have the rule of 80/20, considering that they believe that individuals should never ever overload their stomach with food.

8 parts of a full stomach go with the individual, and 2 parts go with the physician. This is why a great deal of people eat simply 80 % of what they are offered and leave the staying 20 % of their food back.

Always consume a glass of warm water in the morning to stimulate your metabolic process. Await an hr as well as consume a banana. If you are still hungry after 20 mins, consume one more banana. Be mindful, you ought to consistently consume raw bananas.

In his book, Watanabe clarifies that you must not take in milk and also liquor throughout the diet plan regimen and your last meal must be at 8pm. Go to sleep by midnight, since scientists believe that going late to bed is gotten in touch with excessive weight.

You could consume anything for lunch and dinner, in addition to if you really feel hungry in between your meals, consume some fruit.

What makes the banana diet plan so special?
• If you do not consume coffee in the morning you will easily control blood sugar and your cravings
• It is super-healthy
• Prevent consuming after 8pm and reduce the late night yearning and control your weight
• Bananas are rich in fiber, potassium and boost energy
• Decreases the alcohol consumption
• Bananas are low-cost, so you do not need to spend a small fortune on super-expensive products
• Routine breakfast improves metabolism and keeps you from eating way too much during the day
• A glass of water at room temperature increases metabolism

Banana diet is likewise a great method to obtain rid of cellulite.

source: http://www.healthguide.ph

6 Exercises to Help You Get Rid of Cellulite in 2 Weeks

Cellulite occurs when you have too much body fat and not enough muscle. Since this problem is not cosmetic, it needs to be addressed with the help of proper nutrition, massage, and a well-planned training program.

Today Bright Side presents to you 6 useful exercises designed to tighten the muscles and reduce the thighs and buttocks.

Exercise № 1

How to do: Lie on your right side, and lean on your forearm. Lift your left leg 4-12 inches off the floor, and hold it in this position for 5 seconds. Then lower down slowly. Repeat this exercise with your right leg.

How many times: 2 sets of 12 reps for each side.

Exercise № 2

How to do: Place your hands on the floor, and assume the same position as when doing push-ups. Next, bend your right leg, and bring your knee to your stomach. Then straighten your leg, and lift it 5-8 inches off the floor. Repeat with your left leg.

How many times: 3 sets of 8 reps.

Exercise № 3

How to do: Take a dumbbell or a kettlebell, and stand straight with your feet shoulder-width apart. On the inhale, start to slowly lower your body by bending your knees. Continue lowering yourself down until your thighs are parallel with the floor. Then begin to rise, exhaling.

How many times: 3 sets of 20 reps.

Exercise № 4

How to do: Take a dumbbell in each hand. Stand up straight, feet shoulder-width apart. Start to slowly bend your upper torso, keeping your back straight, arms hanging down freely. Bend forward as low as you can. Then gradually return to the starting position.

How many times: 5 sets of 12 reps.

Exercise № 5

How to do: Stand on your knees, and place your hands on the floor, keeping your arms straight. Start to slowly lift one leg up, keeping your back straight. Lift your leg as high as possible, and fix it for a few seconds. Then return to the starting position. Continue repeating the exercise, alternating between your right and left leg.

How many times: 2 sets of 15 reps for each leg.

Exercise № 6

How to do: Stand with your feet slightly wider than your shoulders. Bend your knees, hands behind your head. Then jump up forcefully, throwing your arms and legs apart, starfish-fashion. Once your feet touch the floor again, resume the initial position.

How many times: 2 sets of 20 reps.

To quickly achieve results in defeating cellulite, carry out the exercises according to the following schedule: 2 days training/1 day break, for 2 weeks.

This Japanese Method Will Help You Quickly Get Rid of Belly Fat

If you are one of those people who have been looking for a solution on how to get rid of the annoying belly fat and if you have tried countless ways to do so, you have come to the right place. We are writing this article today to present you with a method that will help you get rid of the belly fat. Just keep reading.

The method was invented by the Japanese actor Miki Ryosuke. He discovered this method and it helped him lose 13 kg (28.7 lb) and 12 cm (4.7”) from the waist in just a few weeks. The result happened as a side-effect of a back pain relief exercise which was prescribed to him by a doctor. The best thing about the exercise is that it only takes 2 minutes a day.

You can freely try this technique at home and lose the weight. Now, we will show you what you have to do.

How Does the Method Work to Get Rid of the Belly Fat?

Ryosuke called this a long-breath diet. The technique entails you taking a certain position, taking a three-second breath and a strong exhalation for seven seconds.

A lot of European doctors use these breathing exercises for weight loss. This is how they think they work: the fat consists of oxygen, carbon and hydrogen. When the oxygen we breathe in reaches the fat cells, it will split them into components (water and carbon). Thus, the more oxygen your body uses, the more fat we will be able to burn.

How to Perform It

The only thing you will have to do is perform the exercise as follows for 2-10 minutes.

  • First, stand up and push one leg forward and the other one back.
  • Then, strain the buttocks and transfer the weight to the back foot.
  • Start to inhale for 3 seconds while you lift the arms above the head.
  • Exhale forcefully for 7 seconds and strain the body’s muscles.

That is it! Just perform the method and lose the weight easily. Experts even say that the method will strengthen the body’s muscles and increase the metabolism. Thus, get to work!