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In today’s fast-paced world, maintaining your health can often feel like a daunting task. Between work, family, and everything in between, it’s easy to overlook your nutrition. That’s where multivitamins can help. They fill in the gaps, ensuring your body gets the nutrients it needs to keep up with your busy lifestyle. More energy, a stronger immune system, and better overall well-being—all from one simple daily habit. Taking care of your health doesn’t have to be complicated. A good multivitamin makes it effortless.

Top Picks

How We Selected the Best Multivitamins

When selecting the best multivitamins, consider factors such as the specific nutrients included, the form of the supplement (tablet, capsule, etc.), the dosage, and any additional benefits like immune support or energy enhancement. It’s also important to look for products that are free from artificial additives and allergens.

1. One A Day Men’s Multivitamin

One A Day Men’s Multivitamin BottleOne A Day Men’s Health Formula Multivitamins are designed to support your health with a blend of essential nutrients tailored specifically for men. Packed with Vitamins A, C, D, E, and B-complex, along with minerals like Zinc and Calcium, these tablets help boost your immune system, support heart health, and provide the energy you need to tackle your day. Whether you’re looking for daily nutritional support or something to help you feel your best on special occasions, these multivitamins are a practical choice. Plus, they’re gluten-free and easy to incorporate into your routine—just one tablet a day with food.

What’s the Hype? Stay Energized & Healthy with Men’s Health Formula Multivitamin

When life gets hectic, getting all the essential nutrients can be a challenge. That’s where Men’s Health Formula Multivitamin steps in. It’s designed to support energy, immunity, and overall wellness with a powerhouse of key ingredients:One A Day Men’s Multivitamin Key Ingredients

  • Vitamin D – Supports bone health and immune function.
  • B Vitamins – Boosts energy and metabolism.
  • Antioxidants (Vitamin C & E) – Protects cells from oxidative stress.
  • Zinc & Selenium – Strengthens the immune system.
  • Lycopene – Supports heart and prostate health.

This multivitamin isn’t just about filling gaps—it’s about optimizing your health so you can perform at your best every day.

Technical Details

  • Manufacturer: One-A-Day
  • Item Model Number: 016500080145
  • Product Dimension:2.56 x 2.56 x 4.96 inches; 10.2 ounces (200
    Tablets)
  • ASIN: B001F71XAI

Additional Information

One A Day Men’s Multivitamin additional information from amazon

How to Use: .

Taking this multivitamin is simple. Just take one tablet daily with a glass of water, preferably with food for better absorption. To get the most out of it:One A Day Men’s Multivitamin tablet being hold by a hand with another hand holding a glass of water

  • Be consistent – Daily intake ensures long-term benefits.
  • Pair with a healthy diet – Vitamins work best when combined with proper nutrition.
  • Stay hydrated – Water helps with nutrient absorption.
  • Get enough sleep – A well-rested body makes better use of nutrients.

With just one pill a day, you’re giving your body the essential support it needs.

What People Say

Users appreciate the comprehensive formulation and the noticeable boost in energy levels. Many have found it easy to incorporate into their daily routine without any unpleasant side effects.

  • “I’ve been using One A Day Men’s Multivitamin Supplement Tablets for several months now, and I can confidently say they have made a significant positive impact on my overall health and wellness. These multivitamins provide a comprehensive blend of essential nutrients specifically tailored for men, which supports various aspects of health including heart, immune system, and muscle function. The tablets are easy to swallow and do not have any unpleasant aftertaste, which is a common issue with some other supplements I’ve tried in the past.” – EG
  • “So I recently bought these, and I am very impressed. I have tried quite a few brands and different vitamins that have made me feel sick whether I have eaten or not. These vitamins work well; I feel energized. I take them in the morning with something to eat to be safe, and they have not given me any kind of nauseous side effects like other vitamins have.” – MD
  • “This is a perfect once-a-day multivitamin for men. It has 100% (or slightly more) of all the vitamins and minerals a man needs in this hectic world in which we live.” – J Douglas

Pros and Cons

Pros:

  • Comprehensive blend of essential nutrients
  • Easy to swallow
  • No unpleasant aftertaste
  • Gluten-free

Cons:

  • Tablets are slightly larger than some may prefer

Why You’ll Love It

  • Supports heart health
  • Boosts immune system
  • Enhances energy levels
  • Contains essential vitamins and minerals

Long-Term Cost Benefits

Ingredients that One A Day Men’s Multivitamin doesn't haveWith 200 tablets per bottle, you’re set for a long time, making it a cost-effective choice for daily health support. Plus, the benefits of improved energy and immune support can lead to fewer sick days and better overall wellness, which is priceless.

If you want a simple, effective way to support your health, this multivitamin is a great choice. It provides essential nutrients, boosts energy, and strengthens your immune system—all in one easy-to-take pill. Whether you’re constantly on the go or just looking for extra support, this supplement makes daily wellness effortless.

When is the Best Time to Take It?

For best results, take your multivitamin in the morning with breakfast. This helps kickstart your energy levels and supports nutrient absorption throughout the day. If mornings are too hectic, taking it with lunch is a great alternative. Avoid taking it at night, as some vitamins (like B12) can be energizing and might interfere with sleep.

Current Price: $17.48

Rating: 4.7 (Total: 49789+)

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2. Viva Naturals Elderberry with Vitamin C and Zinc

Viva Naturals Elderberry with Vitamin C and Zinc bottleViva Naturals Elderberry capsules are your go-to immune support tablets, combining the power of elderberry, Vitamin C, Zinc, and more into a convenient 5-in-1 formula. Each serving packs a punch with 1000 mg of elderberry extract, equivalent to 4000 mg of fresh fruit, plus a hefty dose of Vitamin D3 at 5000 IU. Whether you’re looking to bolster your defenses during the cold season or just want to feel your best every day, these capsules are a practical addition to your routine. They’re easy to take and don’t leave any unpleasant aftertaste, making them a favorite for many.

What’s Inside? Boost Your Immunity with Elderberry Support

Staying healthy can be a challenge, especially when life gets busy. That’s why the Elderberry Immunity Support Capsule is packed with powerful ingredients to help keep your immune system strong. Each capsule contains a carefully selected blend of nutrients:Viva Naturals Elderberry with Vitamin C and Zinc Key Ingredients

  • Elderberry Extract – A natural immunity booster rich in antioxidants.
  • Vitamin C – Supports immune defense and overall wellness.
  • Zinc – Essential for immune function and healing.
  • Ginger & Turmeric – Powerful anti-inflammatory and antioxidant properties.
  • Echinacea – Helps fight infections and supports respiratory health.

This unique combination ensures your body gets the daily immune support it needs, so you can stay active and feel your best.

Technical Details

  • Manufacturer: Viva Naturals
  • Item Model Number:  B086PHR52V
  • Product Dimension: 4.17 x 2 x 2 inches; 6.24 ounces (120 Tablets)

Additional Information

Viva Naturals Elderberry with Vitamin C and Zinc additional information from amazon

How to Use: 

Taking this supplement is simple. Just take two capsules daily with water, preferably with food. To get the most out of it:

  • Make it a habit – Daily use leads to better results.
  • Fuel your body – A healthy diet maximizes the benefits.
  • Keep hydrated – Water aids in nutrient absorption.
  • Rest up – Quality sleep strengthens your immune system.

With just a few seconds a day, you’re taking a step toward better health.

What People Say

Users rave about the effectiveness of these capsules in boosting their immune health. Many appreciate the smooth texture and the absence of any unpleasant aftertaste, making it easy to incorporate into their daily routine.

  • “I’ve been taking the Viva Naturals Elderberry with Vitamin C and Zinc for months now, and I absolutely love it! This 5-in-1 formula is packed with everything I need to keep my immune system strong, and it’s super easy to take. The capsules are smooth and don’t have any weird aftertaste, which is a huge plus. What really sold me is how effective it is—I haven’t been sick since I started taking these, even during cold and flu season.” – Muna Naser
  • “I love taking this vitamin, it has no taste. So easy to swallow. No upset stomach. I’ve been taking it for months and love it!” – Tim
  • “Viva Naturals D3 Vitamin has worked very well for me. My Vitamin D tested normal since using this product. I’m grateful. I work long hours and so it has been challenging for me to consume natural sunshine for up to an hour on a daily basis.” – Crowe

Pros and ConsViva Naturals Elderberry with Vitamin C + Zinc benefits upon using and a group of gym friends putting hands together as if cheering together

Pros:

  • Comprehensive immune support formula
  • High-quality ingredients
  • No unpleasant aftertaste
  • Convenient capsule form

Cons:

  • Some users may experience a slight burning sensation in the throat

Why You’ll Love It

  • Supports immune function
  • High potency of Vitamin C and D3
  • Contains antioxidant-rich elderberry
  • Easy to swallow capsules

Smart Investment for Your Health

Viva Naturals Elderberry with Vitamin C + Zinc ingredients with a couple running happily togetherWith 120 capsules per bottle, this supplement offers a solid two-month supply, making it a cost-effective choice for ongoing immune support. The potential for fewer sick days and better overall health can lead to significant savings in healthcare costs over time.

If you’re looking for a natural way to boost your immune system,  Viva Naturals Elderberry capsules are a great choice. It’s packed with essential nutrients, easy to take, and made with high-quality ingredients. Whether you’re always on the go or just want extra protection, this is a smart addition to your daily routine.

When to Use

For best results, take your capsules in the morning with breakfast. This helps your body absorb the nutrients efficiently and supports your immune system throughout the day. If mornings don’t work for you, taking them with lunch is a great alternative. Avoid taking them at night, as some ingredients may be energizing.

Current Price: $24.51

Rating: 4.7 (Total: 55684+)

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3. Nature Made Multivitamin Tablets with Iron

Nature Made Multivitamin Tablets with Iron BottleNature Made Multivitamin Tablets with Iron are designed to support your daily nutritional needs, whether you’re tackling a busy workday or just trying to maintain your overall health. Packed with 23 essential nutrients, including Vitamin A, C, D3, E, and Iron, these tablets help bolster your immune system, support muscle and bone health, and enhance energy metabolism. They’re gluten-free and contain no artificial flavors, making them a great choice for anyone looking to fill potential nutrient gaps in their diet. Plus, with a 130-day supply, you can easily incorporate them into your daily routine without any hassle.

Key Ingredients : Support Your Health with Nature Made Multi Complete

Nature Made Multivitamin Tablets with Iron Bottle being hold by a hand and quality a consumer can trustStaying on top of your health can be tough, but a good multivitamin makes it easier. Nature Made Multi Complete is packed with essential nutrients to help your body function at its best. Here’s what makes it stand out:

  • Vitamin D3 – Supports bone health and immune function.
  • Vitamin C & E – Powerful antioxidants that help fight free radicals.
  • B Vitamins – Boost energy production and metabolism.
  • Calcium & Magnesium – Essential for strong bones and muscle function.
  • Zinc & Selenium – Support immune health and cell growth.

This all-in-one formula ensures your body gets the daily nutrients it needs to stay energized, strong, and healthy.

Technical Details

  • Manufacturer: Nature Made
  • Item Model Number: 2518
  • Product Dimension: 2.3 x 2.3 x 4.3 inches; 7.55 ounces (130 Tablets)
  • ASIN: B00YMSLT88

Additional Information

Nature Made Multivitamin Tablets with Iron additional information from amazon

How to Use: 

Taking Nature Made Multi Complete is simple. Just take one tablet daily with a full glass of water, preferably with a meal. To maximize its benefits:

  • Take it daily for the best results.
  • Eat healthy foods to boost its effectiveness.

A single tablet each day keeps your body fueled and supported.

What People Say

Users appreciate the comprehensive nutrient profile of these multivitamins, noting significant improvements in their energy levels and overall health. Many find them easy to swallow and enjoy the peace of mind that comes with taking a trusted brand.

  • “Great multivitamin and I can feel the difference in energy when I take them. I do want to add a side of caution however and I didn’t knock stars off for this because I know it is more to do with personal individual issue than the product itself. My bf also takes these and he’s not had any issue with them when taking daily. He’s also loving the difference they’ve made in his overall energy/health.” – Kasey 
  • “Well, delivery was fast, packaging was great, and they provide all the various vitamins and minerals you could possibly need. A plus for me, when you open the sealed bottle, they don’t stink like so many other brands do. I highly recommend these vitamins!” – Rodney
  • “A good amount for the price. One a day, not two like most brands. No gelatin is great! I’m allergic to pork so had to find an alternative to the gummy vitamins which mostly contain pork derived gelatin. Not too big to swallow with water.” – Michelle

Pros and Cons

Pros:

  • High-quality ingredients
  • Supports various aspects of health
  • Easy to incorporate into daily routine
  • Long-lasting supply

Cons:

  • Some users may experience mild stomach discomfort if taken on an empty stomach

Why You’ll Love It

  • Supports immune health
  • Contains 23 essential nutrients
  • Gluten-free and no artificial flavors
  • Convenient 130-day supply
  • Smart Investment for Your Skin

Long-Term Cost Benefits

Nature Made Multivitamin Tablets with Iron usp verifiedWith a price point of $12.19 for a 130-day supply, these multivitamins offer excellent value for money. Regular use can lead to better health outcomes, potentially reducing healthcare costs in the long run.

If you’re looking for an easy and effective way to support your overall health, Nature Made Multi Complete is a great choice. It’s packed with essential vitamins and minerals, easy to take, and comes from a trusted brand. Whether you’re busy with work, family, or fitness, this multivitamin helps keep you feeling your best every day.

When to Use

For best absorption, take your multivitamin with breakfast or lunch. This gives your body the energy boost it needs for the day ahead. Avoid taking it on an empty stomach to prevent discomfort, and steer clear of late-night doses, as some vitamins may be stimulating.

Current Price: $12.19

Rating: 4.7 (Total: 8209+)

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Frequently Asked Questions

What should I consider when choosing a multivitamin for my daily routine?
When selecting a multivitamin, think about your specific health needs and lifestyle. Look for a product that contains essential vitamins and minerals tailored to your age, gender, and dietary restrictions.  Also, consider the form of the supplement—tablets, capsules, or gummies—and choose one that you find easy to take. Lastly, check for certifications like USP verification to ensure quality and potency.

How can I incorporate multivitamins into my daily routine effectively?
Take your multivitamin consistently, ideally with food, to improve absorption and prevent stomach discomfort. For instance, taking One A Day Men’s Multivitamin with breakfast can help build the habit. Stay hydrated for better nutrient absorption.

Are multivitamins a substitute for a healthy diet?
Multivitamins help fill nutritional gaps but don’t replace a balanced diet. Whole foods provide a broader range of nutrients and benefits that supplements can’t replicate. Combine vitamins with a nutrient-rich diet and exercise for optimal health.

How long does it take to see the effects of a multivitamin?
You may notice improved energy and well-being within weeks. Long-term benefits, such as better immunity and bone health, require consistent daily use.

How can I tell if my multivitamin is working?
Look for increased energy, improved focus, and overall well-being. Fewer fatigue episodes, a stronger immune system, and healthier skin, hair, and nails indicate effectiveness. Consistency is key.

Wrapping Up

Incorporating a high-quality multivitamin into your daily routine can be a simple yet effective way to support your health. Whether you choose One A Day for its comprehensive nutrient profile, Viva Naturals for its immune-boosting properties, or Nature Made for its value, each option offers unique benefits tailored to your needs. Remember, while multivitamins can help fill nutritional gaps, they should complement a balanced diet and healthy lifestyle. By making informed choices, you can unlock your best self and lead a vibrant life.

One A Day Men’s MultivitaminViva Naturals Elderberry with Vitamin C and ZincNature Made Multivitamin Tablets with Iron
one a day multivatamins BottleViva Naturals Elderberry with Vitamin C and Zinc BottleNature Made Multivitamin Tablets with Iron Bottle
Rating4.7/5 (49789+ reviews)4.7/5 (55684+ reviews)4.7/5 (8209+ reviews)
Highlights200 count, supports heart health, immune health, and energy metabolism.5-in-1 formula with elderberry, Vitamin C, D3, and Zinc, 120 count.130 tablets, supports immune health, muscle and bone health.
ProsComprehensive nutrient blend, easy to swallow, gluten-free.Effective immune support, easy to swallow capsules.Trusted brand, good price, gluten-free.
ConsSome users find the tablets large.Some users report throat irritation.Some users experience stomach discomfort.
Price$17.48$24.51$12.19
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When you’re unhappy with something, it’s tempting to want to fix it ASAP. While that might work with your hair color, it doesn’t work with your body. Getting serious with a calorie-controlled diet, cardio exercise and strength training will help you make your arms smaller.

How to Get Smaller Arms

Many people’s arms — primarily the upper arms — are larger than they would like due to excess fat. If your arms have excess fat, chances are the rest of your body is carrying some extra fat as well. It may have taken years for this extra fat to build up, so you can expect it to take some time to burn it off.

Although there are many factors at play in fat gain, typically an excess of calories consumed and not enough burned is a major contributor. When you eat more calories than your body requires for immediate energy — to power physiological function, daily activities of living and exercise — it stores those calories in the fat cells located throughout the body.

To lose arm fat (cara mengecilkan lengan), you have to start consuming fewer calories than your body needs. When you do that, your body has to dip into stored fat for energy; the greater the deficit and the longer you sustain it, the more fat you’ll burn from your arms.

You Can’t Spot Reduce

It’s important to note that when you burn fat, it will come from all over your body. Although the arms tend to be a place of more rapid fat loss, everyone is different. Bodies store fat preferentially based on genetics. For most people, the problem areas are the belly, hips, and thighs, but for some people, the arms might be a preferred storage area.

That’s why patience is key. If you consistently create a calorie deficit, you will lose fat, but it may or may not come from your arms right away.

Create a Calorie Deficit

The first way you create a calorie deficit is by reducing your calorie consumption. Cutting out processed foods, soda, sweets and refined grains, such as white rice and white bread, will automatically help you reduce calories. Those foods tend to be high in calories but low in nutrition.

Instead, increase your intake of fresh vegetables, whole grains, and lean protein. These foods help fill you up and are lower in calories and higher in nutrients.

While eating fewer calories is key for fat loss, it’s important that you don’t cut calories too much. Eating too few calories increases your risk of nutritional deficiencies, fatigue, and other negative effects. If you are exercising regularly, you will need enough calories to support this higher level of activity.

In addition to a healthy diet, regular exercise will help you burn calories to create even more of a deficit. To get the best results, do a mixture of cardiovascular exercises, such as swimming and biking, and strength training such as push-ups, pull-ups, and squats.

Building Muscle Myths

If you want to make your arms smaller (cara mengecilkan lengan), why in the world would you want to build muscle? Here are a couple of reasons:

Fat takes up a lot of space. If you look at a pound of muscle and a pound of fat side by side, the fat is going to appear larger. This is true when it’s in your arms too. If you burn the fat and replace it with lean muscle mass, your arms will look thinner.

Muscle increases your metabolism. Your body expends energy to build and maintain muscle. In fact, it expends four times as much energy as it does maintain fat, according to Len Kravitz, Ph.D., of the University of New Mexico. This raises your resting metabolism. So if you build more lean muscle — not only in your arms but all over your body — it will be easier to burn fat.

Arm Toning Workouts

The best slim arms workout includes a mix of calorie-torching cardio and total-body strength training. If you haven’t been doing cardio, aim to complete 150 minutes of moderate-intensity cardio per week. That’s five 30-minute sessions each week. You can bike, jog, swim or take an aerobics class. Just get your heart rate up and break a sweat.

If you already have a cardio routine, it’s time to kick it up a notch to start whittling away that arm fat. Ramp up your moderate-intensity cardio to 300 minutes per week. Or, make your cardio sessions shorter but more intense.

Try doing interval training in which you alternate periods of all-out effort with periods of recovery. This type of training incinerates more fat in less time than traditional steady-state cardio, but it is also much more challenging.

Hit the Weight Room

When you want to tone your arms in two weeks or four or six weeks, it would seem like the best plan of action is to do just arm exercises. But remember, the more muscle mass you have, the faster you’ll torch body fat. So your weights workout should include exercises for all your major muscle groups — arms, shoulders, back, chest, abs, and legs.

Two or three days a week, do a full-body workout that includes lots of multi-muscle compound exercises, such as squats, pushups, pullups, and rows.

Slim Arms Workout

Working for one muscle group more than others can cause muscular imbalances over time. So it’s not a good idea for the long term. However, if you really want to get toned arms for a special occasion, focusing more on your arms than the rest of your body is OK in the short term.

In your full-body workout include a few extra pushups, pullups, chin-ups, dips, and rows, which are all highly effective for training the main muscles of the arms — the biceps and triceps. Expect to feel the burn, big time.

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People often opt to eat foods that are convenient, so it is best to avoid keeping prepackaged snacks and candies on hand.

One study found that people who kept unhealthful food at home found it more difficult to maintain or lose weight (bagaimana cara menurunkan berat badan).

Keeping healthful snacks at home and work can help a person meet their nutritional needs and avoid excess sugar and salt. Good snack options include:

  • nuts with no added salt or sugar

  • fruits

  • prechopped vegetables

  • low-fat yogurts

  • dried seaweed

  1. Cutting out processed foods

Processed foods are high in sodium, fat, calories, and sugar. They often contain fewer nutrients than whole foods. According to a preliminary research study, processed foods are much more likely than other foods to lead to addictive eating behaviors, which tend to result in people overeating. So, cutting off processed foods can help you in losing weight (bagaimana cara menurunkan berat badan).

  1. Eating more protein

A diet high in protein can help a person lose weight. An overview of existing research on high-protein diets concluded that they are a successful strategy for preventing or treating obesity.

Collectively, the data showed that higher-protein diets of 25–30 grams of protein per meal provided improvements in appetite, bodyweight management, cardiometabolic risk factors, or all of these health outcomes.

A person should eat more eggs, chicken, fish, lean meats, and beans. These foods are all high in protein and relatively low in fat. Lean proteins include:

  • fish

  • beans, peas, and lentils

  • white poultry

  • low-fat cottage cheese

  • tofu

  1. Quitting added sugar

Sugar is not always easy to avoid, but eliminating processed foods is a positive first step to take.

According to the National Cancer Institute, men aged 19 years and older consume an average of over 19 teaspoons of added sugar a day. Women in the same age group consume more than 14 teaspoons of added sugar a day.

Much of the sugar that people consume comes from fructose, which the liver breaks down and turns into fat. After the liver turns the sugar into fat, it releases these fat cells into the blood, which can lead to weight gain.

  1. Drinking black coffee

Coffee may have some positive health effects if a person refrains from adding sugar and fat. The authors of a review article noted that coffee improved the body’s metabolism of carbohydrates and fats.

The same review highlighted an association between coffee consumption and a lower risk of diabetes and liver disease.

  1. Staying hydrated

Water is the best fluid that a person can drink throughout the day. It contains no calories and provides a wealth of health benefits.

When a person drinks water throughout the day, the water helps increase their metabolism. Drinking water before a meal can also help reduce the amount that they eat.

Finally, if people replace sugary beverages with water, this will help reduce the total number of calories that they consume throughout the day.

  1. Avoiding the calories in beverages

Sodas, fruit juices, and sports and energy drinks often contain excess sugar, which can lead to weight gain and make it more difficult for a person to lose weight.

Other high-calorie drinks include alcohol and specialty coffees, such as lattes, which contain milk and sugar.

People can try replacing at least one of these beverages each day with water, sparkling water with lemon, or an herbal tea.

  1. Avoiding refined carbohydrates

Eating whole grains can aid weight loss and help protect the body from disease. Evidence in The American Journal of Clinical Nutrition suggests that refined carbohydrates may be more damaging to the body’s metabolism than saturated fats.

In response to the influx of sugar from refined carbohydrates, the liver will create and release fat into the bloodstream.

To reduce weight and keep it off, a person can eat whole grains instead.

Refined or simple carbohydrates include the following foods:

  • white rice

  • white bread

  • white flour

  • candies

  • many types of cereal

  • added sugars

  • many kinds of pasta

Rice, bread, and pasta are all available in whole-grain varieties, which can aid weight loss and help protect the body from disease.

  1. Fasting in cycles

Fasting for short cycles may help a person lose weight. According to a 2015 study, intermittent fasting or alternate-day fasting can help a person lose weight and maintain their weight loss.

However, not everyone should fast. Fasting can be dangerous for children, developing teenagers, pregnant women, older people, and people with underlying health conditions.

  1. Counting calories and keeping a food journal

Counting calories can be an effective way to avoid overeating. By counting calories, a person will be aware of exactly how much they are consuming. This awareness can help them cut out unnecessary calories and make better dietary choices.

A food journal can help a person think about what and how much they are consuming every day. By doing this, they can also ensure that they are getting enough of each healthful food group, such as vegetables and proteins.

Want to know more? Subscribe or share your tips on how to lose weight safely.

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Shedding stubborn body fat can be tricky, especially when it’s concentrated in a specific area of your body.

The arms are often considered a problem area, leaving many people seeking out ways to lose extra arm fat (cara mengecilkan lengan) and fast.

Fortunately, there are several methods you can use to slim down and tone your arms.

Here are the best arm exercises for women:

Resistance training that improves your upper body strength is the best way to get lean, toned and strong. Use your own bodyweight or, even better, add dumbbells or kettlebells. A great starting point is with five- to 10-pound dumbbells or a 15- to 20-pound kettlebell – but remember, good form and control is important. To avoid injury, move up to heavier weights only when you are comfortable that you’re strong enough to handle it.

  • Lateral Raise (aka Side Raise)

  • Push-Ups

  • Triceps Push-Up

  • Overhead Extension

  • Biceps Curl

  • Dumbbell Row

  • Bench Press

  • Two-Arm Kettlebell Swing

  • Single-Arm Push-Press

  • Plank to Push-Up

  • Dumbbell Curl and Press

  • Dumbbell Kickback

  • Dumbbell Punch

  • Triceps Dips

  • Tricep Dips with Single Leg Extension

  • Pullovers

Although research shows that spot reduction may be ineffective, there are plenty of strategies that you can use to lose arm fat (cara mengecilkan lengan).

In addition to hitting the gym, switching up your diet and maintaining a healthy lifestyle can also play a role in regulating body composition.

Implementing just a few of these changes in your daily routine can support weight loss and help you shed your unwanted arm fat.

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December is near! The holidays are just around the corner, typically bringing yuletide cheer and major damage to your budget and waistline.

We rounded up some ways on how to burn fat (cara membakar lemak) without breaking your pocket. Skip the flashy workout equipment, sky-high gym membership, and sneaky “health” foods.

Instead, wellness experts offer these simple ways to start losing weight without blowing your budget.

  1. Ditch the beef.

Going meatless one night a week is a surefire way to knock off pounds and save money, says nutritionist Rania Batayneh of Essential Nutrition for You.

Skip the butcher and look for a hearty and healthy meat substitutes like beans and mushrooms.

  1. Buy healthy foods in bulk.

There are pros and cons to buying in bulk, but it can be a great way to budget for long-term savings and weight loss.

At the grocery store, try getting a massive container of oatmeal rather than sugar-laden individual packs. The same goes for buying big bags of rice and frozen veggies versus individual containers.

  1. Stick to the perimeter at the grocery store.

Chase recommends shopping around the perimeter of stores as an easy way to avoid the expensive convenience foods that are usually stocked front and center.

That leaves the produce and frozen food sections, which both offer great low-cost and healthy alternatives.

  1. Steer clear of the salad bar.

Rather than blow $US10 on a swanky salad bar, load up on whole veggies while they’re in season and at a lower price point, dish up your own salads at home.

If you’ve got a hankering for butternut squash or sweet potatoes in summer, you’ll still be able to find pretty affordable options in the frozen food section.

Just avoid those convenient steamer bags. You pay more for their fancy packaging and could save that cash by steaming them the old-fashioned way.

  1. Skip “healthy” convenience food.

Weight loss has much to do with portion control, but those helpful little 100-calorie pack snacks are nothing but a budget suck.

Keep a measuring cup in your desk drawer to scoop out perfect portions of whatever you’re munching on at work (almonds, trail mix, etc.) rather than paying more for packaging.

  1. Know what to look for on price tags.

When browsing healthy foods at the store, don’t just look at the sticker price, Chase says.

The unit price (for example: $US0.26/oz.) tells you how much that box of whole grain cereal costs per ounce, so you can compare it to another brand of a different weight.

  1. Turn your television into a workout coach.

No, this isn’t a free pass to scarf Cheetos and watch “Basketball Wives” all day.

A lot of cable networks like Time Warner and Comcast have free exercise channels on 24-hour rotation that Batayneh says are a great way to work out on the cheap.

The library is another great option for checking out free DVDs, and we’re big fans of interactive games you can play at home like Dance Central and anything on the Wii Fit.

  1. Turn your home into a wellness center.

Avoid spending money on gyms at all by carving out a wellness nook in your home.

Whether you’ve got a spare room to use or simply lay out a yoga mat in the living room, make it your own workout sanctuary. Then stock up on cheap workout DVDs or set up a rotation with friends so you won’t get bored.

“Check eBay for used copies (of workout DVDs) and feel confident knowing that sellers rely on buyer feedback so the quality is usually top-notch,” Burnam says.

  1. Rethink how you commute.

Try walking or biking to work if you live within a few miles. If that’s not an option, skip the elevator and take the stairs instead.

Not only will you save on gas, you’ll have a sure-fire way to burn calories every day — and it won’t cost you a dime.

So, there you have it! How about you, what are your healthy ways of burning fat (cara membakar lemak) without hurting your pocket?

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There are several ways to lose weight – not only one! Here are some easy weight loss (bagaimana cara menurunkan berat badan) tips that you can adopt in your everyday life.

If you’re desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there’s nothing pain-free about it.

Yet while eating healthier and slipping in exercise does take some work, it really doesn’t have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss tips over time.

Here are their top tips on how to lose weight (bagaimana cara menurunkan berat badan) without sweating it too much.

  1. Add and Don’t Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

  1. Forget About Working Out

If the word “exercise” inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex.

  1. Take a Walk

Walking when the weather is nice is a super-easy way to keep fit. No sidewalks in your neighborhood? Try these tips for slipping in more steps:

  • Trade your power mower for a push version.

  • Park your car at the back of the lot.

  • Get out of the office building and enjoy walking meetings.

  • Sweep the drive or rake the leaves instead of using a leaf-blower.

  • Get off the bus a few stops earlier.

  • Hike the mall, being sure to hit all the levels.

  • Take the stairs every chance you get.

  • Sign up for charity walks.

  • Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

  1. Lighten the Foods You Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough or toss a handful of red bell peppers on the pie.

Don’t forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

  1. Because Hydration Helps

Down some water before a meal and you won’t feel so famished. Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you’ll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout.

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Want to eliminate belly fat (menghilangkan lemak perut) in just 10 days? Is it possible? Yes, definitely! You can easily get a flat tummy in 10 days. Using the correct deviations in the food, lifestyle as well as workout you can easily catch a flat tummy in 10 days. Therefore, today in this article we are discussing about some methods to get a flat tummy in 10 days.

Below, we have mentioned some methods which are useful to achieve the best ways to eliminate belly fat (menghilangkan lemak perut):

Day 1:

  • Avoid consumption of junk food and prefer nutrient full plus fiber rich diet such as fruits, poultry, vegetables, whole grains, lean beef, low-fat dairy products, nuts, beans, seeds etc.

  • Evade totally carbohydrate food for the chief day. Drink 10 to 12 glasses of water and 3 to 5 apple cider vinegar beverages to purify your system besides to eliminate the fat.

Day 2:

  • Eat boiled or uncooked vegetables or chicken soup to decrease tummy fat in each 2-3 hours. It helps to raise your metabolic rate and alleviate the blood sugar.

  • Uncertainty you have not ongoing exercising, begin with slight workouts similar to walking for 20 minutes.

Day 3:

  • Have an oatmeal for your breakfast as it devours 50 grams of carbohydrate.

  • In other meal, you can take protein, vegetables, fresh fruits, and yoghurt without oil.

  • Do breathing squat to discard the tummy fat.

Day 4:

  • Consume omelet by three egg white and spinach or vegetables into breakfast.

  • In snacks boiled chicken using cucumber or red pepper by turkey breast

  • Involve salads for lunch prepared from vegetables or chicken.

  • Perform crunches to assemble the fat around the gut.

Day 5:

  • This day take fruits and low fat milk along with 1 or 2 bananas. This provides the necessary carbohydrates for your body.

  • Consumption of salads or vegetable soups plays an effective role to fill your belly plus to acquire the entire nutrient source.

  • Drink amply of water in addition to add sit-ups to your workout system.

Day 6:

  • In breakfast you can eat tomatoes, green beans, twisted eggs prepared with one complete egg plus two egg whites.

  • Use of grilled chicken breast, fish as well as cod fillet, is a good option for your snack.

  • Remember to consume five portions of vegetables and fruits. Ensure entire workouts starting with hiking to sit ups.

Day 7:

  • Intake of grilled or simmered duck breast or chicken along with boiled spinach or meshed tomatoes are best for your breakfast.

  • In snack, eat Brazil nuts or steamed broccoli or watermelon seeds.

  • Altering the exercise offers a surprise to the body and raises the metabolic rate successfully triggering to drop fat from belly. Fix 30 minutes of aerobics workout.

Day 8:

  • Evade diet that involves fewer nutrients. In breakfast you can eat an omelet by means of the white of two eggs with whole wheat bread.

  • Carry on drinking 10 to 12 glasses of water then choose fit refreshments like, fruit through yoghurt dip, soy crisps etc.

  • Perform swimming not together from the consistent exercise rule.

Day 9:

  • This another time a vegetarian day. For all the day consume vegetables that are fewer in calories during the day.

  • This supports to wash your intestinal system of the fat accumulation. On this day, involve the greatest fibrous vegetables in your diet.

  • Raise walking for about 40 minutes.

Day 10:

  • The whole grains food substances as well as fruits are necessary for the breakfast. Carry on the low fat, soups and high fiber snacks while required.

  • Effort to improve variety to your training by receiving a skipping rope or addition of leg tucks workout.

  • Sustain with the low carb and low sugar diet to create the results last continually.

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A big tummy is embarrassing and disgusting to both men and women. Furthermore, belly fat can be dangerous and risky for human health. In fact, studies have shown that cardiovascular diseases, diabetes, and cancer are directly related to people with belly fat. Also, belly fat can lower self-esteem and cause low morale.

However, there are proven ways to eliminate belly fat (menghilangkan lemak perut).

  1. Consume More Proteins

Proteins are the most essential macronutrients in the human body. This is because they play a huge role in muscle

recovery and losing weight. Therefore, if losing weight is your dream, then consuming more proteins in your diet is the way to go. Studies have proved that eating more proteins in a day, reduces belly fat in the long term. Good sources of proteins include eggs, lean meat, fish, milk, and nuts.

  1. Reduce Carbs Intake

Carbohydrates usually increase body weight, when taken in plenty. Cutting on carbs make your appetite go down hence lose weight. Consuming a diet low in carbs will reduce the body’s water weight, giving you instant results. Remember your body still requires carbs for energy, so don’t overindulge by cutting them completely from your diet.

  1. Exercise More

Exercise is essential for a variety of reasons. People, who exercise daily or a few days a week, live a healthy life. Actually, there are some exercises specifically meant for the abdominal region. Such exercises include sit-ups, planks, leg raises, and squats. These exercises can be done at home or in the gym. Other aerobic exercises like swimming and walking are effective as well.

  1. Tracking Everything You Eat

The common mistake most people make when trying to eliminate belly fat (menghilangkan lemak perut) is not tracking everything they eat. Taking note of what you eat is important. It will help you know the number of calories you have lost in a day. Diet is the main agenda when it comes to losing weight, so tracking your meals should come first.

Conclusion

Losing belly fat is not complicated. It only takes discipline and dedication to meet your goals. Just because your doctor told you to lose those extra pounds don’t mean you have to kill yourself in the gym. No! All you have to do is take everything slow, and then you will find yourself looking awesome in the mirror.

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Men who carry a waistline larger than 40 inches and women with a waist measurement of 35 or more typically have unhealthy amounts of belly fat. A bulging stomach can cause embarrassment, can make fitting into your favorite shorts uncomfortable and can prevent you from playing a full game of basketball without becoming exhausted.

Belly fat also exposes you to an increased risk of cancer and other ailments, which makes slimming down vital to your future. You can’t target your belly alone for weight loss, but effective lifestyle changes can help you get rid of fat all over, including your midsection. Here are effective ways to shrink the stomach (cara mengecilkan perut) and live a healthier life.

Step 1

Maintain a healthy diet. Weight control starts with eliminating items that build fat, such as desserts and fried foods with saturated fat. Ensure your meals contain low-calorie foods rich in nutrients, including fresh fish, vegetables, whole-grain bread, and fruit.

Step 2

Exercise aerobically for 60 minutes five days a week to lose weight. Vigorous routines that burn the most calories include bicycling, basketball, aerobic dancing, running, and racquetball.

Step 3

Count calories consistently. Calorie awareness ensures your exercise for weight loss won’t be in vain. One lb. equals 3,500 calories, so burning 500 calories more daily than you consume is the best and healthiest ways downsizing quickly.

Step 4

Train with weights two or three times each week for 20 minutes. Activities like lifting hand weights or barbells build muscle, which increases your metabolism so you keep burning calories, even at rest.

Step 5

Perform stomach-toning activities to tighten the muscles in your belly and create a flatter appearance. Perform an abdominal hollowing exercise by getting down on your hands and knees. Exhale deeply, and then suck your navel up and back toward your spine. Hold this pose for about 10 seconds and then relax, and repeat.

Step 6

Sleep seven hours or more each night. People who fail to get enough rest to suffer hormonal changes that cause an appetite increase.

Tip: While adding workouts to a busy schedule is often challenging, your hard work will pay off. Your belly is one of the first places on your body to shrink when you exercise consistently, according to MayoClinic.com.

Warning: Get an OK from your doctor before starting a physical activity regimen to lose weight, especially if you have a medical condition.

Do not lose more than 2 lb. a week without your doctor’s supervision. Also do not consume fewer than 1,200 per day if you are a woman, 1,500 a day if you are a man.

Limit your consumption of alcohol whenever possible. Alcoholic beverages are high in calories and directly contributes to belly fat.

So, there you go, simple tips to help you to properly shrink your stomach (cara mengecilkan perut) and live a healthier lifestyle.

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When cells divide abnormally or uncontrollably, a tumor or a lump is formed.

However, when the tumor or lump develops in the bone, the condition is aptly called bone tumor.

A bone tumor can be cancerous or malignant or it can be benign.

However, when benign tumors grow, they can still end up compressing the healthy bone tissues.

That being said, treatment might still be recommended even if it won’t spread to other parts of the body.

Malignant bone tumors on the other hand can cause the cancer to spread to other parts of the body.

Causes

There have been no definite causes identified for bone tumors.

However, it has been noticed that tumors often occur when parts of the body are experiencing rapid growth

Other likely causes of bone tumors include genetics, radiation treatment and bone injuries.

Symptoms

Often the most common symptom of the condition is a dull ache.

This dull ache is often felt only occasionally but will severe and constant in the long run.

Swelling in the site affected may also be noticed.

Other symptoms include night sweats or fever.

Benign bone tumors however will often not manifest any symptoms and won’t be detected unless an imaging scan is done.

While benign bone tumors like osteochondromas will not need treatment in most cases, treatment might be necessary when the condition starts to interfere with the patient’s function and movement.

Different types of benign bone tumors

Enchondroma

This condition develops when a cartilage cyst will form inside the bone marrow.

Echondromas will often occur in the hands or feet.

It can also develop in the long bones of the arm and the thigh.

Osteochondromas

As much as 40 percent of all benign tumors are osteochrondomas.

The condition is very common among adolescents and teenagers.

These types of tumors will often manifest in the arm bones or in the leg.

In majority of the cases, it affects the tibia, humerus, and the femur.

Nanossifying Fibroma Unicameral

This condition often occurs in the leg.

It is also very common among adolescents and children.

The condition also refers to a solitary bone cyst.

Different types of malignant bone tumors

Chondrosarcoma

Middle-aged individuals and older adults are more prone to developing the condition as opposed to other age groups.

This type of malignant bone tumor often develops in the hips, shoulder, and the pelvis.

Osteosarcoma

Common among children and in adolescents, it is also known as the second most common type of bone cancer.

The tumor often develops in the shoulder, hip, and knee.

The tumor can also grow rapidly and can spread to other parts of the body.

The condition is also otherwise known as osteogenic sarcoma.

Treatment

Benign bone tumors

Benign tumors can either grow, stay the same, or disappear.

In majority of the cases, treatment won’t be needed.

However, benign tumors may have to be monitored to ensure they don’t develop into something else.

Benign bone tumors can at times lead to fractures and may eventually become malignant so removing it surgically is sometimes recommended.

Malignant bone tumors

Treatment of bone cancer is dependent on key factors like the type of cancer and whether or not it has spread to other areas.

If in the metastatic stage (the stage where the cancer has spread to other parts of the body), curing the condition will become more challenging.

Radiation, chemotherapy, and surgery are some of the likely treatment options available when treating bone cancer.

For help with bone tumors, please visit www.bjios.sg.

 

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