Maybe you exercise to tone your thighs, build your biceps, or flatten your belly. Or maybe you work out to ward off the big killers like heart disease, diabetes, and cancer. But how about sweating to improve your mind? "Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning," says Harvard Medical School psychiatrist John Ratey, author of the book, Spark: The Revolutionary New Science of Exercise and the Brain. "Even 10 minutes of activity changes your brain." If you need a little extra incentive to lace up those sneakers, here are five ways that exercise can boost your brainpower.
With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.
If you are trying to lose flabby arms, it would help to include more protein in your diet. Protein rich food will help you build more muscle and help boost your metabolism, thus helping you burn more calories. Another reason to include more protein in your diet is that it will help you feel full for a longer time, making it easier to not cave into hunger pangs between meals. Remember, the aim is to just up the intake of protein, not limiting your entire diet to just protein. Include more of lean meats, beans, nuts, seeds, seafood and leafy vegetables to lose flabby arms.
Millions of women struggle to lose fat from their arms these days. Are you in a war with your flabby arms too? Fat arms are caused by sedentary lifestyle, unhealthy food habits, the body’s metabolic rate, medical issues, or even your genes. To address this problem you have to work extra hard on your triceps and biceps and lose overall weight from your body to get the desired result.

Mediterranean diet: Traditional cuisine of countries bordering the Mediterranean Sea, shown to reduce the risk for heart disease, diabetes, some cancers and dementia. On the menu: Plenty of fruits, vegetables and beans, along with olive oil, nuts, whole grains, seafood; moderate amounts of low-fat yogurt, low-fat cheese and poultry; small amounts of red meat and sweets; and wine, in moderation, with meals.
Exercise has been shown to lengthen lifespan by as much as five years. A small new study suggests that moderate-intensity exercise may slow down the aging of cells. As humans get older and their cells divide over and over again, their telomeres—the protective caps on the end of chromosomes—get shorter. To see how exercise affects telomeres, researchers took a muscle biopsy and blood samples from 10 healthy people before and after a 45-minute ride on a stationary bicycle. They found that exercise increased levels of a molecule that protects telomeres, ultimately slowing how quickly they shorten over time. Exercise, then, appears to slow aging at the cellular level.

Jessica Matthews, M.S., E-RYT500 is faculty in kinesiology and integrative wellness at Point Loma Nazarene University and professor of yoga studies at MiraCosta College, where she helps to grow and mentor the next generation of health and wellness professionals. A dynamic speaker, respected educator, fitness industry veteran and featured wellness expert, Jessica is a trusted and recognized go-to media resource, regularly contributing to numerous publications and outlines on topics ranging from fitness and yoga, to health coaching and career development. Additionally, she serves as ACE’s senior advisor for health and fitness education, and is the lead editor and author of the ACE Group Fitness Instructor Handbook: The Professional’s Guide to Creating Memorable Movement Experiences. You can connect with her at www.jessica-matthews.com, @fitexpertjess (Twitter and Instagram) and www.facebook.com/fitexpertjess.


Lie on your back with the knees bent and feet flat on the floor, approximately hip-width distance apart. Lift the left leg up so that the leg is straight and the thighs are parallel. As you exhale, keep the core engaged and lift the hips off the floor. Hold for one to two seconds, and slowly lower down to starting position. Complete 10 to 12 reps on the right side before switching to the left.
Aerobic exercise revs up blood flow to the skin, delivering oxygen and nutrients that improve skin health and even help wounds heal faster. “That’s why when people have injuries, they should get moving as quickly as possible—not only to make sure the muscle doesn’t atrophy, but to make sure there’s good blood flow to the skin,” says Anthony Hackney, an exercise physiologist at the University of North Carolina at Chapel Hill. Train long enough, and you’ll add more blood vessels and tiny capillaries to the skin, too.
Whether we’re fully conscious of it or not, we’re always looking for how to be happy. And exercise is one of the most obvious steps to take, as it’s not a coincidence that you feel better after a good workout: It’s science. A Penn State University study found that people who exercised, whether it was a mild, moderate or vigorous workout, had more pleasant feelings than those who didn’t. (1)
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Another way lunges differ from traditional squats is that they train each leg individually. This is known as unilateral training. Rather than solely improving your strength, unilateral exercises increase your balance and coordination. This brings your core and back strength into play. Focusing on one leg at a time with lunges can even help with symmetry and muscular imbalances.
Stand with your feet hip-width apart and your arms at your sides. Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor. Bending forward, try to touch the floor on either side of your left foot (A). Push off your left foot; using that momentum, shift your weight to your right foot and swing your left leg behind you. As you sink backward into a lunge, rotate your torso 45 degrees to the right (B). Return to standing. That's one rep. Do 12 to 15 and repeat on the other side. That's one set. Do three, resting for 30 seconds between sets.
HOW TO DO IT: Assume a bent-knee push-up position with your hands underneath your shoulders and your knees bent at 90-degrees, feet underneath hips. Step your left hand and your right foot forward and continue to crawl forward so that your opposite hand and foot are moving together. Repeat for 30 to 60 seconds. Start with smaller, slower steps and gradually increase the speed and distance traveled per step over time.
Love 'em or hate 'em, you can't talk about ultra-effective no-equipment exercises without mentioning burpees (especially when there's a push-up incorporated). "The burpee with push-up is a full-body exercise that works your core, arms, quads, glutes, and hamstrings," explains Harbison. "[They also] rapidly increase your heart rate, especially if you add an explosive jump at the end of the movement." Strength, check. Cardio, check.
What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.
Stand with your feet placed shoulder width apart and arms extend straight to your sides, raised at shoulder height. Now, do 50 small circles with your hands by rotating them in the forward direction. Then switch to 50 small backward circles. The backward and forward arm movement tones all the muscles of the arms including the triceps, biceps, shoulders and back muscles as well.
Starting your day with a workout could be the key to getting rid of those jiggly upper arms at record speed. Researchers at Northumbria University found that, among a group of physically active male study subjects, those who hit the gym before eating breakfast burned nearly 20 percent more fat than those who fueled up before exercising. So, if you’re eager to shed that fat fast, a fasting workout can help you achieve those goals right on schedule. When you’re back home post-workout, nourish your muscles with the best breakfast foods for weight loss and you’ll keep your metabolism going strong all day.

But again, it's not so clear how much we need. The usual recommendations are 150 minutes/week of moderate activity, but as mentioned, that part is still up for debate. Some research suggests we need more than this to reap the benefits, while other suggests that every little bit helps. “Most research shows there is no lower threshold for health benefits,” says Paluch, “meaning that some activity is better than none and even small increases in activity will bring substantial benefits. Physical activity has the fantastic ability to act through multiple physiologic pathways in the body, making it a great bang for your buck.”
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Bicep curls are a great way to get rid of pesky arm fat by burning fat and building the muscles underneath the fat. This is a crucial part of learning how to burn fat on your arm; you can’t just reduce calories b/c you’ll still have flabby, but smaller arms. For toned arms that you feel good about showing off you need strength training exercises like bicep curls to build lean muscles while you burn away the excess fat.


“Exercise of various types can help prevent osteoporosis, thinning of bones, fracture risk, and falls that are associated with fractures of the hip, spine, and wrist,” says Larry McCleary, MD, retired acting chief of neurosurgery at Denver Children’s Hospital in Colorado, and author of Feed Your Brain, Lose Your Belly. “Types of exercise that help include aerobic exercise, resistance training, and even exercises that increase balance and agility.” Tai chi may also be beneficial when it comes to improving balance and muscle strength.
McAlpine's favorite on-the-go exercise is a classic for a reason: Push-ups are one of the most effective bodyweight exercises around. "Primarily, this move will target your chest, triceps, and your anterior deltoid muscles (the front of your shoulders)," says McAlpine. It also seriously works your core. Plus, there's something that just feels badass about working on push-ups and seeing yourself improve over time. "I personally love that feeling of strength that comes from this simple move," says McAlpine. 
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