Best Exercises For Losing Belly Fat

 

I noticed that over the past few years, I've gained a bit of weight and gotten a bit thicker in the abdomen.  As one of my resolutions for 2022, I decided it was time to see if I could reduce my belly fat so I didn't look pregnant.  As mentioned in an earlier column, one can lose belly fat by exercising but it's important to know which exercises will do this.

Unfortunately, the amount of belly fat tends to increase as you age. It can also make it harder to fit in those jeans you love and is associated with a higher chance of diabetes, cholesterol, higher blood pressure, heart disease, and breathing problems.  So there are multiple reasons for getting rid of your belly fat.

One of the first recommendations to lose belly fat is to incorporate at least 30 minutes of aerobic activity every day.  They suggest you walk at a quick pace, run, ride your bike, row, ride a stationary bike, swim or participate in group workouts. The idea is to get your heart beating and you end up breathing hard.  A casual stroll around the neighborhood doesn't usually qualify but if you change that to speed walking, it would because you end up breathing hard.

Another suggestion is to add in High Intensity Interval Training (HITT) or intensity training in general because it incorporates bursts of high intensity exercise with lower intensity moves or periods of rest but periods of rest are not just sitting.  Periods of rest are exercises that allow you to get your breath back such as walking in place and it gives you time to regroup. You want exercises that require pulling, pushing, squatting, dead lifting, and loaded carry activity.

Usually HITT combines 30 seconds of high intensity with 30 seconds of lower intensity moves.  If you are new to doing HITT, think about possibly doing jumping jacks, burpees, push-ups, jump squats or high knees because these are easier for beginners.  However, you can still do these if you are experienced because you want to get your heart activity up there and push a bit.

In addition, you want to include some exercises that focus on the abdomen region since that is where the fat accumulates.  When you do abdominal exercises, they can help tone and flatten your abdomen which is what many of us want. You might want to try doing 60 second long planks, bicycle crunches, abdominal crunches, or leg lifts.  All of these help flatten your tummy.

Finally, throw in some weight and resistance training. This is recommended because muscle burns off more calories than fat when you are at rest. The weight training and resistance training also helps build lean muscle while decreasing the amount of fat in your body.  Suggested exercises include bicep curls, lunges, squats, and tricep kickbacks and you should use weights of 3 to 5 pounds for 12 repetitions and then do a second set with higher weights and fewer repetitions for maximum benefits.

No matter what, do not overtrain or your body will produce too much cortisol which is a hormone associated with belly fat and if you overtrain, you'll find it harder to get rid of belly fat.  Let me know what you think, I'd love to hear.  Have a great weekend.

Wearing Makeup While Working Out.

 

If you go to the gym on a regular basis, you know there are the few people who show up for their workout looking perfectly done and they keep their makeup on throughout their session.  I don't bother trying to wear makeup for the simple reason that I sweat, although my grandmother always said "ladies don't sweat, they glow!" Well I glow up a river.  So is it ok to wear make up to the gym?

The question arises due to it being the new year and so many people resolve to start exercising again.  For many, the only time to get to the gym is right after work, since it's the only time available.  Once at the gym, some take their makeup while others don't and those that don't are not making a great choice.  

When you work out, you tend to sweat.  When you exercise, your temperature increases, you sweat, and your pores tend to open allowing particles of makeup to block them. This can lead to breakouts and an uneven skin texture. 

Furthermore, when you exercise, you usually have constant contact with the floor, with equipment such as yoga mats, bicycles, weights, and machines which are great places for bacteria to breed. This type of bacteria is most likely to cause acne.  The make up you wear gives the bacteria something to hold on to.  Since we touch our faces 3.6 times an hour on average, it is easy to transfer the bacteria from the equipment to your face.

Fortunately, there is no evidence that wearing makeup while exercising can lead to long term damage, there can be long term damage is you exercise outside regularly without wearing a good sunscreen that is rated at least SPF 30. Furthermore, do not rely on a foundation with sunscreen because it tends to slip when you begin to perspire and the SPF is not always that high. Layer the foundation, concealer, or mineral makeup over the sunscreen.  It is recommended people use a mineral rather than chemical sunscreen but if you have to use a chemical one, choose a gel like formulation.

If you still want to were makeup while working out because you feel better, you need to follow a few steps  to do it properly. If you have oily skin, you should clean your face with an oil free cleaner to get rid of any bacteria present so they don't get into your open pores. If on the other hand, you have sensitive skin that reacts when you sweat, consider putting on a layer of light moisturizer to protect it. 

Rather than using an oil based foundation because it is more likely to clog pores, consider using either a water based foundation or mineral makeup to decrease the chance of clogged pores.  You do not want to do anything to clog pores because it could lead to acne and blackheads. In addition, if you use concealer, choose a highly pigmented one that is in your skin tone, only on areas with discoloration, spots, redness, or dark circles and blend it all in. Although concealer is usually water resistant, make sure it is.

On the other hand, if you have skin that is prone to breakouts or sensitive skin, you might consider using mineral makeup since it is breathable. You want a shade that is the same as your skin tone but doesn't have shimmer or sparkle. Furthermore, when you wear makeup at the gym, you want to highlight your lips and brows. If you want your brows to look great the whole time, finish with a bit brow wax after filling in the thin spots and getting it just right.

As for lips, do not go for an explosion of color. Settle for a more subtle color wash. Choose a lipstick designed to be water resistant and is long wearing. When you apply it, dab it on and then pat the extra off and do not use a lip liner or gloss because hair can get stuck on your glossed lips. 

Should you want to use eye shadows to create a look, choose water resistant products so they don't run into your eyes once you start sweating. Apply the shadow, add a bit of eyeliner and finish with water resistant mascara for that look.

Once you've finished working out, wash your face again to get rid of dirt, bacteria, or excess makeup. Finish with a light moisturizer to keep the skin from becoming too sensitive.  Let me know what you think, I'd love to hear.  Have a great day.

Reducing Stomach Fat AKA Belly Fat

 

Yes, I admit, I have some, just like so many other women.  I've always thought it was part of being a woman.  I thought that some of us had a bit of a belly and others didn't but I've been reading up on the topic because I noticed that when I exercised a lot, it went down.  It never disappeared totally, just become less noticeable.

As women, we've always heard that we will gain weight as we age and we'll end up with more of a belly at the same time.  In addition, when we go through menopause, our belly fat moves down into the abdomen. Unfortunately, this belly fat can impact our health but we can reduce the risks.  

The amount of belly fat you have is effected by three factors.  First, the number of calories you eat every day.  Second, how many calories you burn through exercise.  Finally, you age. There is not much you can do about your age but you can do something about the number of calories eaten and the amount of exercise you do every day.

Belly fat can be divided into two categories.  First is the fat that acts as padding just below the skin also known as subcutaneous fat. The second is the fat found deeper in the abdomen, surrounding your internal organs, also known as subcutaneous fat.  The second type is the one you need to be concerned about.  It is linked with heart disease, type 2 diabetes, high blood pressure, abnormal cholesterol, and breathing problems.

If you want to get rid of the extra belly fat, there are a variety of things you can do to create a multi pronged attack. It is important to move to a healthier diet with lots of fruits, vegetables, and whole grains. It is important to switch to a leaner variety of protein and move to low fat dairy products. In addition, limit foods with high saturated fats while cutting back on the amount of sugar you consume each day  Instead of eating foods with high amounts of saturated fats, look at having moderate amounts of monounsaturated and polyunsaturated fats.

Instead of enjoying soda pop or even coffee or tea sweetened with lots of sugar, switch to drinking water or unsweetened drinks such as coffee or tea.  If you like sweet drinks, you. might look at switching to an artificial sweetener.  Do not think about switching to a fruit juice that is 100 percent juice as that type of drink can be high in sugars.  

In addition to switching to a healthier diet, it is important to monitor portion sizes.  Even if you eat better, you can still gain weight if you are consuming large portions so you need to control your portion sizes. The best general rule of thumb I've heard in regard to portion sizes is that the protein serving should be the size of your fist, grains should be no more than a quarter of the size of your plate and greens should take half the plate.  When you eat out, eat only half the meal and take the rest home.  You do not have to eat it all at the restaurant. The other option is to order one thing between two people to share so there is nothing to take home.

Make sure you exercise regularly.  The government recommends at least 150 minutes a week of moderate activity such as brisk walking or 75 minutes a week for vigorous activity such as running.  In addition, you should do strength training at least twice a week.  If you are not loosing belly fat, look at your diet, portion size, and increasing the amount of exercise you do each week.  Let me know what you think, I'd love to hear.  Have a great day

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 Fox in the winter time.

7 Different Highlighters.

 I love that highlighters give your skin that glistening look.  The one where you want your skin to look sun kissed even in the middle of winter. When you go shopping for a highlighter, you'll have a choice of seven different types and its best to know the different types. 

The first type is a strobing cream which provides the "lit from within" glow.  It is designed to give flat, dull skin a boost so it looks radiant once more. It is applied with a finger or a brush. This product is placed anywhere on the face but on the tip of the nose, a bit on the fore head, or cheeks.  This can also be used as a primer but no matter how it is used, warm the cream up a bit with your body heat so it goes on smoother.  Be care when applying on top of oil free foundation because the cream can cause it to break down.

Next is a novelty highlighter one could use for special occasions.  A novelty highlighter is one whose colors are focused on a theme such as pizza, or a rainbow.  They come in bright colors that are only worn on special occasions rather than everyday but be careful of this type as the colors may overpower you.

Then there is the gel highlighter which wobbles and provide a pigmented layer of radiance and glow that can be layered on the skin. This type of highlighter is used more often by professionals but can be used on any type of skin. Since it is a gel, it can be mixed in with a foundation, under the foundation, or can even be worn as eye shadow.  

If you aren't used to using highlighter, check out the stick highlighter.  A stick highlighter looks like a crayon stick that is used to apply highlighter to the high points of the face. It has paraffin or beeswax to keep it stiff. It is a good one to choose if you are new to using this product. 

On the other hand, if you like a variety of shades, look for the brick highlighter. A brick highlighter comes with sections of different tones that can be applied separately or mixed together for a custom look. This highlighter also allows you to experiment with different shades so you know which provides the best look in various situations. 

The powdered form of highlighter should be in everyone's makeup case. In addition, it is the most common highlighter and the easiest to apply. It looks like pressed powder in a pan similar to compact powder but it is shiny. It is applied with a brush and is one of the final items applied in your makeup routine. It is the one comparable with most types of skin.  

Finally, one can use liquid highlighter that is highly pigmented and must be blended swiftly so it looks amazing. Liquid highlighters are great for normal to dry skin and can be applied directly to the face, mixed with foundation, or applied on top of foundation. A subtype of the liquid highlighter is the spray-on highlighter which sprays on the highlighter as an illuminating setting spray.  It smooths the skin and can be used to finish the look.

So now you have an idea of the different types of highlighters to choose from.  Let me know what you think, I'd love to hear.  Have a great day.

10 Different Types Of Blush

 

Blush, the nice color your face takes on when you get slightly embarrassed or the makeup item you apply to add a bit of color.  My mother always wore a blush that was way too red so she looked as if she had a nice red dot on each cheek. Blush is a great addition to your evening makeup routine because it both covers up and completes your night time look.

Since there are 10 different types of blushes, it is important to know about them so you can choose the correct type for your situation.  

The first one is the gel blush which is a great way to add glow to your face. It tends to be a bit thicker than other varieties because it has a gel like constancy and it is good for both oily and dry skin because acts as a moisturizer.  Gel blushes are great for summer use because it tends to stay on better during those warm days. You need to apply it with your fingers since a brush won't work and it needs to be smoothed and blended in.  The biggest problem with gel blushes is that they don't show up on darker skin tones as well. 

Second, is the soft shine shimmer blush.  It has a lot of shine so it must be applied carefully and if you put too much on, it can look like you have lights on your face. Apply the blush with a large brush and gradually build up layers to get the right look.  This blush is designed to be worn daily but is more for the office or a meeting rather than to the playground. 

Third, is the glittery shimmer blush which is similar to the last one but requires more care in its application because it has glitter.  When you apply it, do so slowly and carefully since glitter is so hard to remove. This one is not created to be worn everyday.  Instead, use it for a night out or a fancy party when you want to glow.

Fourth is the cream blush.  Due to its constancy, it can also work as a moisturizer and is recommended for dry skin. It is should not be used on oily skin because it could look too greasy. Since it is a cream blush, it won't be as shiny as other blushes but it often has a nice fresh glowing finish. In addition, it is not an all day blush, so it has to be reapplied since it only lasts between 5 and 6 hours.  The nice thing about a cream blush is that it can be applied either with a brush or a finger. The best way to apply it is by layering it, using a light layer each time to build up the color and look..

Fifth is the powder blush which is more of a traditional blush. This one provides a very natural glow with a few strokes of the brush.  In addition, the powder blush comes in a wide variety of colors so you can choose a brighter color or even go with a more radical look.  Furthermore, the powder blush lasts for about seven to eight hours, or basically a full work day.  Since it is a powder, might clog your pores.  It is a great option for day time use and for the summer

Sixth is a tinted blush which is a great way to have the color stand out a bit. This type of blush tends to last a long time since it not the easiest to remove. One of the hardest things when choosing a tinted blush is to find the right color. Due to the intensity of the color, it must be applied delicately with your finger or a brush but be warned, it is quick drying.

Seventh is a cheek stain which is similar to a tinted blush but it is more like a paint when applied and the color is quite strong.  For that reason, you should only use a little cheek stain, and apply it very, very lightly adding more if needed. Thus it is extremely important to select the proper color the first time.  Furthermore, cheek stains dry extremely fast so it needs to be blended in before it can dry. 

Eighth is the stick blush makes application easy because it is in a tube and doesn't need a brush since you apply it straight to the face but you might need to use a finger to blend it properly.  It is similar to a cream blush in consistency and texture. The stick blush is great for dry skin or during the winter because it helps moisturize the skin. It can be used in the summer but if you leave the stick in the car, it could melt. 

Ninth is the liquid blush which is a liquid you can paint on with a brush or in a type of stick. Since the colors can be strong, you need to apply it using a bit of discretion but it can be easily blended with your fingers or easily removed. Like other types of blush, you want to use a light layer so it doesn't clog your pores or look wrong.

Finally, are the mixed blushes is actually when you mix two or more types of blush to create the color and look you want. This allows you to elevate the look after a day at the office so you look flashier when you go out, or to make it a bit more subtle should you need it. 

No matter which type of blush you use, remember to apply it with a light hand and with the proper color so it looks natural.  Let me know what you think, I'd love to hear.  Have a great day.