Trim Down for the Fall With These 5 Tips for Sleeker Abs

                                                                         

Abs are something that just about
everyone covets going to the gym but yet something that only a few people ever actually obtain.
What gives? How come abs are so hard to come by?
Often, it’s not that you are lacking the effort to get a set of flat, firm abs, it’s that your approach isn’t quite right.
Let’s look at five steps that you should take if you want to get sleeker abs in a hurry.
Stagger Your Carb Intake
One big mistake that many people who desire abs make is cutting their carb intake entirely. They go from eating a high carb diet to eating just about no carbs at all, hoping this will lead to fast results.
And it does – for a couple of weeks. But soon, those results slow as their body hits the dreaded progress plateau. You
need carbs to function optimally and to maintain good metabolic health. When you don’t have sufficient carbs in your diet, certain hormones begin to shift, slowing down your resting metabolic rate. As this happens, fat loss becomes slower and slower.
Instead, stagger your carb intake. It’s definitely a good thing to have low carb days in your diet plan, but not all your days should be low carb. Having a few higher carb days will help keep your metabolic rate up while also giving you the energy you need to exercise intensely as well.
Think Intensity, Not Duration
Which brings us to the next point: think intensity, not duration. It’s important to get to the gym on a regular basis, but if you really want abs, you need to ensure your workout is designed in a manner that will help you reach that goal.
When you exercise at a higher intensity level, you’ll not only burn plenty of calories while you exercise, but you’ll continue to burn calories for hours after the exercise is over as well.
This ‘post-workout calorie burn’, so to speak, is what really prompts dramatic fat loss results, which then helps you get leaner. Remember that seeing sleek abs is all about getting your total body fat levels down, so anything that helps you get leaner will serve you well.
Tend To Your Lifestyle
It’s also important that you tend to your lifestyle as well. Take a good look at what you are doing outside of the gym. Are you sleeping enough at night? Do you suffer from high stress levels? Are you consuming alcoholic beverages on a regular basis?
All of these are things that can factor into how lean you are able to get – and how quickly you reach six-pack ab status.
Focus On Building Muscle Mass
While your initial response to the desire to get abs might be to try and burn fat as quickly as possible, why not try another approach? Consider adding lean muscle mass instead.
Sometimes this works better for some people because not only will larger ab muscles ‘pop’ more, but the extra muscle mass can also help increase one’s resting metabolic rate, which then means more fat burning in the long run.
While it does take time to build lean muscle mass, if you are on the thinner side where you don’t have much muscle to begin with, this can be the smarter route to take.
Mind Your Sodium And Fiber
Finally, last but not least, be sure that you are mindful of your sodium and fiber intake. While there’s nothing wrong with having both of these in your diet plan (and in fact, fiber can help you lose weight!), the problem comes with eating too much of either of them.
While it won’t cause you to actually gain body fat, it can result in bloating and water retention, which will look like you’ve gained additional body fat.
So for optimal results, keep both your sodium as well as your dietary fiber in check.
If you follow these steps, you can feel confident you are that much closer to walking away with a set of your own flat, firm, and sleek abs. It does take hard work to achieve, but with the right approach, it’s definitely possible to get the midsection you desire.

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5 Stretches You Should Be Doing

                                                                           

Too many people decide to forgo stretching as part of their program. They get too wrapped up in doing their cardio training, their weight lifting, and other exercises they have planned that they don’t put the time and effort they should be into getting stretching work into the picture.
But, you must. Not only will stretching help to improve your range of motion and ensure that you can complete all the other exercises you do with ease, it’s also going to be critical for making sure that you are preventing injuries as well.
That said, you don’t need to spend hours per week doing stretching exercises. As long as you have a few of the basics stretches down, you can devote 10-15 minutes after each workout session to doing them and know that you are doing your body well.
Here are the top stretches that you should be considering.
Hamstring Stretch
With most of us spending a good portion of our day sitting down at desks, our hamstrings are becoming incredibly tight. Over time, this can actually put you at an increased risk for back pain.
A quick stretch of your hamstrings should help to resolve this. To perform this, stand upright and then bend over and reach for your toes, focusing on keeping the knees straight. Or, do it in a seated position, reaching for your toes that way.
Do this multiple times per day and hold each stretch for 10-15 seconds.
Hip Flexor Stretch
Along with your hamstrings, your hip flexors may also become tight and stiff as well. Fortunately, stretching these isn’t all that hard either. Simply get into a lunge position with the knee down on the ground. Lunge forward until you feel that light stretch in the hip flexor and then hold this, taking a few deep breaths in and out.
Once one side is done, switch sides and repeat.
Low Back Stretch
Stiff backs are not only a leading cause of injury but can also keep you from performing exercises in the gym properly as well. Every so often, do what’s referred to as a cat stretch. Get down on your knees and hands and then hunch your back over as you sit back onto your heels. You should feel a deep stretch all throughout the back, including your lower back and feel much better upon coming out of it.
Do this one a few times per day as well to help keep your back in top shape.
Chest Stretch
The chest is another major muscle group you’ll want to ensure you are stretching regularly. To perform a chest stretch, simply place one arm up against a wall so that your underarm is as close to the wall as possible and the warm is stretched out behind you.
Now twist into the wall, feeling the stretch in your upper body as you do. Hold this and take a few deep breaths in and out. Then switch sides and repeat.
Calf Stretch
Finally, don’t forget about those calves. They are being worked every single time you take a step forward, so they are without a doubt experiencing some tightness. To stretch your calves, simply place your toes up against a wall and lean into the wall until you feel that deep stretch throughout the calf muscle.
Note that you can also do a stretch by placing the foot on a step, balancing on the toes and letting the heel drop until you can feel the stretch taking place in the calf.
So take some time and get these stretches done today. You will feel all the better because of it and will help to ensure you have complete range of motion in the years to come.

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This is What Staring at a Screen All Day Does To Your Eyes

By now, you’re probably well aware that your desk job is slowly killing you. As if that weren’t depressing enough, spending day after day sitting and staring at a computer screen can cause other serious health issues.
Eye strain is often overlooked. Though researchers don’t yet know whether prolonged screen time can cause permanent eye damage in the long-term,
Computer Vision Syndrome (CVS) is a collection of vision-related symptoms caused by too much screen time.
Also known as Digital Eye Strain, common symptoms include blurred or double vision, dry or red eyes, eye irritation, neck or shoulder pain, and headaches. Research suggests that between 50 and 90 percent of people who work on a computer show at least some symptoms.
We Spend More Time Glued To Screens Than We Do Sleeping
Americans spend most of their waking hours staring at screens. According to a report, adults in the U.S. logged an average of nearly eleven hours of screen time per day in early 2016. Those ten hours and 39 minutes included time devoted to computers, tablets, smartphones, video games, televisions, and other multimedia devices.
Of course, you don’t have to be a working adult to be affected by CVS. Kids who get too much screen time at school or at home are susceptible too, especially when poor lighting or posture are factors.
Here’s What Happens When You Stare At A Screen
When you’re looking at a screen, your eyes have to constantly focus and re-focus. The longer you repeat this movement, the worse it is. Like any other repetitive motion, reading information or looking at images on a screen requires continuous effort on the part of your eye muscles.
And unlike other things — such as newspapers or books — factors such as flicker, contrast, and glare can make reading on a screen more strenuous.
Though long-term studies have yet to back up the claim, some eye care providers have reason to believe that the blue light from screens may even cause permanent damage to the eyes.
Why? Blue light, also known as high-energy visible (HEV) light, is made up of short-wavelength light. Animal studies have shown that exposure to high levels of HEV light can damage retinal tissue in a way that appears similar to age-related macular degeneration. Researchers still don’t know whether digital devices emit enough blue light to cause vision loss over time.
Quick Fixes For Your Eyes
Reduce glare. Dimming your lighting or closing the shades can reduce glare. If you can’t change the lighting in your office, consider installing a glare filter on your monitor.
Use the 20-20-20 rule. The American Optometric Association (AOA) recommends staring at something 20 feet away for 20 seconds every 20 minutes.
Adjust your screen settings. Play around with the contrast, font size, and brightness, of your screen. Invert your screen colors if you’re not doing color-sensitive work.

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5 Unexpected Ways People Are Fighting Drug Addiction

                                                                           

In 2015, an estimated 20.8 million Americans — that's more than 7% of the population — met the criteria for alcohol and illicit drug use disorder, while a mere 2.2 million people received treatment.
1. Nicotinamide Adenine Dinucleotide (NAD, NADH, or NAD+)
This critical co-enzyme occurs naturally in all living cells, where it plays an important role in energy generation. In supplement form, it has been used to treat Alzheimer’s disease, chronic fatigue, high blood pressure, depression, jet lag, high cholesterol, and a number of other conditions, with mixed results. Recently, however, American medical professionals have been turning to mega-doses of NAD to treat a wide variety of addictions.
Typically administered intravenously over a six to 10-day period, NAD has been used to treat addiction to alcohol, opiates, marijuana, cocaine, stimulants, prescription drugs, and other substances. Ann Rodgers, the Director of
Brain Restoration Therapy in San Diego, claims that it reduces withdrawal symptoms by up to 80%
— all without using replacement drugs. Other clinic operators have said that NAD is not a cure, but a way to maintain a drug-free lifestyle.
Unfortunately, long-term scientific studies confirming the effectiveness of this treatment have never been published in the United States. For now, NAD might be an effective and largely side effect-free form of treatment. But given the challenges of recovering from substance dependence, many patients feel they have little to lose.
2. Virtual Reality Therapy (VRT)
One of the most exciting forms of alternative therapy combines virtual reality, or immersive multimedia, and exposure therapy. V RT has already been used to train patients with anxiety disorders and phobias, and especially those suffering from post-traumatic stress disorder (PTSD). Now, this technology is being used to help addicts face their triggers.
The concept is similar to exposure therapy , in which addicts under supervision are deliberately exposed to people, places, or objects that make them want to use. But virtual reality therapy features an added safety net — since the recreated world is only virtual, there’s less danger involved.
3. Hallucinogens
Decades after popular hallucinogens were outlawed, researchers are beginning to investigate their role in treating conditions such as PTSD among veterans, severe depression, fear of death among the terminally ill, and alcoholism. Substances such as LSD, magic mushrooms, MDMA, and ayahuasca are now believed to have the
potential to help addicts battle drug dependency over the long-term. Though there is plenty of skepticism surrounding the idea, organizations such as the
Multidisciplinary Association for Psychedelic Studies (MAPS)
are working to fund research and education programs across the country.
4. Biochemical Restoration
Biochemical restoration is a multi-pronged treatment plan that targets the biochemical and nutritional imbalances contributing to substance dependence-related symptoms such as cravings, anxiety, mood swings, and depression — an often-overlooked part of the recovery process
, according to some dietitians.
Biochemical restoration targets the brain’s neurotransmitters, as well as other damaging conditions such as nutritional deficiencies, hypoglycemia, oxidative stress, inflammation, adrenal fatigue, and amino acid imbalances. After an initial assessment, a personalized restoration plan is established. The plan may involve taking micronutrient supplements, relaxation techniques, and physical activity. It’s typically used alongside other types of addiction treatment, such as counseling.
5. Neurofeedback
Neurofeedback, a form of biofeedback, uses an electroencephalograph (EEG) to allow patients to see their own brainwaves in real-time. Following an assessment, patients are given a number of neurofeedback tools that they can use to improve brain function in specific areas. According to experts, neurofeedback can help to target drug addiction’s underlying neurological causes .

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3 Ways the Movies Lied to You About Your Health

We all know that movies require a degree of razzle-dazzle, meaning we should watch them with a grain of salt. However, the line between fact and fiction in movies, especially when it comes to health, isn’t always cut and dry. Whether the writers made a shortcut to advance the plot or create some extra drama, a word of warning: don’t always trust what you see in the pictures, including these guilty repeat offenders.
Progress Isn’t as Easy as a Montage
The montage is one of the most popular filmmaking techniques to show that time’s passed and some kind of progress has been made. It’s been around forever, perhaps most memorably depicted in “Rocky” and most ruthlessly skewered in “Team America: World Police.”
Well, as anyone who’s spent some time working out can tell you, progress is never as easy as a montage. What we don’t see in “Rocky” is all the times he fell on his face trying to do a one-armed push-up or tripped over himself while running around the city. No, real-life progress takes time, effort, and a whole lot of mistakes, which is something that montages can never accurately portray.
You Look Great When Working Out
When movies depict fitness, we’ll usually see our characters in the proper attire: a workout top, gym short, sweet kicks, and maybe even a sweat band or music player accessory. But how come, even when they’re in the middle of a workout, they look so good doing it?!
As you probably know very well, you’re not at your best when working out. You’re sweaty, your skin is discolored, your clothes might not fit right — basically, you’re a hot mess. Hollywood has a habit of sprucing up their film characters, but nowhere is this more apparent than in scenes showing fitness.
It’s Not Just a Flesh Wound
Action movies usually require a greater suspension of disbelief than other movies. After all, who wants to see the action star sidelined when he’s been shot in the shoulder? Of course, in real life, this isn’t how things usually play out.
As “Monty Python at the Holy Grail” so famously immortalized, “‘Tis but a flesh wound!” Usually, though, it’s not just a flesh wound. Whether it’s from a bullet or a katana, a wound in any non-critical area of the body can still be fatal due to blood loss. Even then, so-called “flesh wounds” can have effects such as lasting pain and immobility. That doesn’t sound like a fun movie to watch, but thankfully, that’s why movies can get away with things like that.

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6 of the All-Time Cringiest Fitness Fads Oof

Have you ever looked up the definition of the word "fad?" It's defined as "an intense and widely shared enthusiasm for something, especially one that is short-lived and without basis in the object's qualities; a craze." Pretty much sums up some of the insane things that have become "popular" in the fitness world, doesn't it?
Fitness fads come and (thankfully) go, often leaving little more than a sour taste in our mouths and an eye-roll at "how could we have believed that?" Here are some of the cringiest fitness fads to pop up in the last few years:
Shake Weight – Just one look at the demo videos for this unique weight, and you can understand why it's at the top of this list. It's a highly suggestive movement that never really delivers real resistance training. Just a weird one, all around!
Toning Shoes – These shoes are made with an oddly-shaped heel/forefoot design that is intended to place all the strain of walking on your calves, thus giving you sleek, strong lower leg muscles. They also promote instability, forcing you to recruit stabilizer muscles all over your body. All they really do is look goofy, prevent you from walking properly, and increase your risk of falling/injuring yourself.
Power Balance Bracelets – Do they work? No one knows for sure, but most experts consider these to be little more than gimmicks. While quite a few professional athletes wear them, there's no real science to explain why — or even
if — they work.
Toning Clothes – A pair of pants that can tone and tighten your legs, or a shirt that can give you six-pack abs — how realistic does that sound? Toning apparel is a highly popular form of sportswear, but they're basically just pricier, sportier versions of Spanx. They do nothing for your muscles — they just make things look more toned.
Stability Balls/Chairs – Let's get one thing clear: stability balls CAN help to tone your core. However, they're not good for long periods of sitting. If you spend a lot of time sitting down, you need the sort of lower back support offered by a chair. While stability balls are good for watching an episode of TV or playing a game with friends, they're not a replacement for your office chair.
Electric Ab Belts – It seems more and more of these are coming out every year! New "toning ab belts" that send electric shocks into your ab muscles are touted as being revolutionary, but they're hardly effective. In fact, they can even be dangerous (hate to see what happens when one gets wet!). You're better off doing actual crunches or Planks than wearing one of these belts.
People are always looking for ways to make fitness easier and less work. These fitness fads come and go, but what never changes is the effectiveness of resistance training, aerobic exercise, and HIIT training. Spend your time and money on these types of workouts, and you'll see the fitness results you want.

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How Sleep Deprivation Alters Your DNA

You may know that not getting enough shut-eye is bad for you, but a recent study has revealed just how bad.
British researchers published a study that showed how just a week of missed sleep screwed with more than 700 genes, triggering a cascade of negative health effects.
Conducted at Surrey University, the study was published in the Proceedings of the National Academy of Sciences
.
It was the first experiment to investigate the direct effects of sleep deprivation on the human “transcriptome.” The transcriptome comprises all the messenger RNA molecules tasked with transcribing genetic information from DNA to form proteins.
The study featured 26 healthy volunteers. Half of those participants were allowed only six hours of sleep per night for seven consecutive nights, while the other half were allowed 10 hours — that's generous, if you ask us.
Throughout the week-long study, the quality of participants’ sleep was evaluated on a nightly basis. Cognitive tests and questionnaires were given throughout the day. Researchers also measured participants’ levels of melatonin, the hormone responsible for regulating our day-night cycles.
By the end of the week, both groups were kept awake for a 40-hour period. Blood RNA samples were collected, and participants were allotted a full 12 hours of sleep to recover.
Analysis revealed that the regular activity of 711 genes either intensified or decreased for participants who had sustained the week of insufficient sleep. These changes in gene expression can have wide-ranging and dramatic effects in the body.
The genes altered played a role in regulating stress responses, metabolism, and the biological clock. Many were involved in maintaining circadian rhythms — that is, the timing of common biological functions such as sleeping and digestion. Others had a hand in gene regulation, meaning that chronic sleep deprivation could cause even greater genetic changes over time.
Researchers also found that sleep-deprived participants performed poorer when tested for memory, cognition, and attention. They may call it beauty sleep but clearly it has other functions.
Scientists have long known about the connection between long-term sleep loss and diseases such as type 2 diabetes, obesity, high blood pressure, heart disease, and other chronic health conditions.
Poor sleep is even associated with lower life expectancy. Meta-data from several studies revealed that getting less than five hours of sleep can increase the risk of mortality — from all causes — by a whopping 15 percent.
But the English study was the first of its kind to suggest that short-term sleep loss can have a profound impact on gene expression.
The takeaway? Think twice the next time you decide to pull an all-nighter.

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