Friday, June 22, 2012
READ AND SHARE TO REMIND ALL BOYS ♥
A REAL BOYFRIEND
Don't care if you have a boyfriend or girlfriend right now.
I don't care if you are a guy or a woman or Michael Jackson.
Just read this, it will make a difference.
If only everyone could see this and understand it.
When she stares at your mouth
Kiss her
When she pushes you or hits you like a dummy cause she
thinks shes stronger than you
Grab her and don't let go
When she starts cursing at you trying to act all tough
Kiss her and tell her you love her
When she's quiet
Ask her whats wrong
When she ignores you
Give her your attention
When she pulls away
Pull her back
When you see her at her worst
Tell her she's beautiful
When you see her start crying
Just hold her and don't say a word
When you see her walking
Sneak up and hug her waist from behind
When she's scared
Protect her
When she steals your favorite hoodie
Let her keep it and sleep with it for a night
When she teases you
Tease her back and make her laugh
When she doesn't answer for a long time
reassure her that everything is okay
When she looks at you with doubt
Back yourself up
When she says that she loves you
she really does more than you can understand
When she grabs at your hands
Hold her's and play with her fingers
When she bumps into you;
bump into her back and make her laugh
When she tells you a secret
keep it safe and untold
When she looks at you in your eyes
dont look away until she does
When she says it's over
she still wants you to be hers
When she reposts this bulletin
she wants you to read it
- Stay on the phone with her even if she's not saying anything
- When she's mad hug her tight and don't let go
- When she says she's ok don't believe it, talk with her because 10 yrs later she'll remember you
- Call her at 12:00am on her birthday to tell her you love her
-Treat her like she's all that matters to you
- Stay up all night with her when she's sick
- Watch her favorite movie with her or her favorite show even if you think it's stupid
- Give her the world.
- Let her wear your clothes
-When she's bored and sad, hang out with her
-Let her know she's important.
- Don't talk about other girls around her
- Kiss her in the pouring rain
- When she runs up to you crying, the first thing you say is:
"Whose ass am i kicking baby?"
Friday, June 8, 2012
yahoo finance
Exciting Jobs in the Fastest-Growing Industries
By Jada A. Graves | U.S.News & World Report LP – Thu, Jun 7, 2012 9:52 AM EDT
This decade's biggest business will take place on the Internet, in the yoga studio, or around the supermarket aisle. So says IBISWorld, the market research firm that releases an annual report of the fastest-growing industries, based on absolute revenue growth, established growth for the last 10 years, and expected performance for the next five years. The list of 10 industries serves as a good measure of our fiscal and social priorities. For example, several industries promote technological innovation, while others reflect our desire to take better care of ourselves as well as the environment. Here's a breakdown of the hottest industries to watch, plus a few suggestions in each field of related occupations with good job prospects.
10. Online Eyeglasses & Contact Lens Sales
You can now buy everything from gadgets to groceries online; all you need is a reliable Internet connection and an at-the-ready credit card. IBISWorld predicts online sales for eyewear and contact lenses will flourish, especially with new technologies that allow customers to upload their image and virtually test how they'll look in the eyewear they're browsing. Revenue for the online eyewear and contact lens sales industry has grown by 28.2 percent, on average, annually for the last 10 years. Up to 2017, revenue is expected to grow 8.8 percent annually.
Related Jobs: The online marketplace has become more sophisticated, and requires techy know-how about site navigation and design to keep us enticed and clicking. If you're a Web developer, you might want to search for openings at top industry players like 1-800-Contacts.com or Walgreen Company.
9. Green & Sustainable Building Construction
"Going green" is both fashionable and necessary. According to IBISWorld, the demand for energy-efficient buildings has skyrocketed, and government programs like Energy Star provide further incentive for corporations to design, build, and operate their buildings in a more responsible manner. Green and sustainable building construction grew 28.9 percent annually from 2002 to present. From 2012 to 2017, this industry should grow at an average annual rate of 22.8 percent.
Related Jobs: Shedding 28,000 positions this May, the entire construction industry has been in a fragile state. Still, there's promise in the green and sustainable pocket of the sector. The Bureau of Labor Statistics (BLS) predicts we'll see a hiring renaissance for occupations like carpenters, plumbers, and cost estimators.
8. Hot Sauce Production
We're in to eating. Terms like "food porn" and "nom nom nom" have entered the vernacular, and a simple diet of meat and potatoes just doesn't cut it if pho and sushi are options. A growing immigrant population with different consumption habits has contributed to our now-assorted taste buds, as its also changed the landscape of restaurants available and the items sold in our supermarkets. We've changed our ordering habits, broadened our cooking repertoire, and created a demand for the ingredients most needed to create these dishes. Production for one such ingredient--hot sauce--has seen average revenue growth of 9.3 percent per year from 2002 to present, and production is projected to continue swelling at an annual rate of 4.1 percent for the next five years.
Related Jobs: Looking to capitalize on this foodie trend? The BLS reports the potential for more than 117,000 jobs for restaurant cooks from now to 2020. Hiring prospects are best for cooks with formal and specialized training.
7. Social Network Game Development
Social networking games are genius. They give the gaming industry a stake in the hysteria over websites like Facebook, offering members free-to-play online games at a time when purchasing gaming consoles is a luxury for some. These social network games then profit with onscreen advertising and by selling virtual goods that could be used during the course of play. IBISWorld found that this industry's revenue increased an average annual 128 percent from 2002 to 2012, and expects it to grow at an annual rate of 22 percent for the next five years.
Related Jobs: Software developers and computer programmers are needed to develop games similar to Mob Wars and Farmville. Are you interested in this line of work? Check job boards for openings at major companies like Booyah, Electronic Arts, and Zynga, Inc.
6. 3D Printer Manufacturing
3D printing is the vanguard process of converting a digital file into a three-dimensional object, and it introduces the possibility for streamlining the manufacturing for many products across industries. For example, 3D printers could be used to generate models from blueprints for architects, or jewelry for fashion designers. In the last 10 years, this industry experienced an average 8.8 percent revenue growth each year, and its average annual revenue is expected to grow by 14 percent for the next five years.
Related Jobs: Healthcare is another sector that could be revolutionized by the use of 3D printing. For example, occupational therapists can now use the technology to design prosthetic parts for their patients. Sound interesting? Keep in mind this is a profession that should grow 33.5 percent this decade.
5. Self-Tanning Product Manufacturing
Will our grandchildren smirk at our tanning practices, just like we gape at the incessant smoking onMad Men? Study after scary study released by the National Cancer Institute cry of the health risks involved in using lamps and beds to attain that perfect summertime complexion, and our spending practices show that we're finally getting the picture. Self-tanning lotions and gels have had a good 10 years, with annual revenue growth for the manufacturing of these products reported at 22.7 percent. For the next five years, revenue growth for manufacturing self-tanning products should be 10.7 percent, on average.
Related Jobs: Increased production of these beauty products will also require more sales representatives to promote them. According to the BLS, there should be 223,400 new sales rep jobs this decade.
4. Pilates & Yoga Studios
Yoga and Pilates studios didn't fare poorly in the recession. These days, many offices offer incentives for their employees to join health clubs. And the trend for taking these classes has also blossomed among baby boomers seeking a low-impact exercise regimen. Revenue in this industry grew at an average rate of 12.1 percent over the last 10 years. Up to 2017, industry revenue is poised to grow at an average annual rate of 4.8 percent.
Related Jobs: There's good news for you if you'd consider working as a Pilates or yoga instructor. These types of professions receive some of the highest marks for job satisfaction of any of our Best Jobs of 2012. And the BLS forecasts 60,400 new openings for instructors up to the year 2020.
3. For-Profit Universities
For-profit universities are somewhat controversial. Critics say graduates tend to make lower salaries than their counterparts who graduated from nonprofit institutions, and that they're also more likely to default on their loans. Those who support these educational programs say they run more efficiently than nonprofit universities, and that they're accessibility increases the number of workers and high school students who may receive a higher education. Taking classes with a for-profit university became a popular alternative for those who were less-than-eager to join a stymied job market during the recession. For-profit universities have experienced average revenue growth of 13.6 percent from 2002 to 2012, and they should see 5 percent revenue growth annually in the coming years, according to IBISWorld.
Related Jobs: Counselors are needed at all types of schools, including those that run for profit. In addition to earning comfortable salaries, school counselors also have high job satisfaction. Employment growth in this position is expected to jump 19 percent by 2020, the BLS reports.
2. Solar Panel Manufacturing
Our most dominant energy sources come from non-renewables like coal and petroleum, but that doesn't mean it's impossible to power equipment with regenerative sources. Case in point: Revenue for solar panel manufacturing has grown at an annual rate of 32.3 percent for the last 10 years, and it's expected to continue growing by about 8.2 percent each year until 2017.
Recent Jobs: According to a BLS report, "jobs are expected to grow in all the major sectors of the solar power industry: manufacturing, project development, construction, operation and maintenance, and installation." Within manufacturing, glaziers are responsible for selecting, cutting, installing, and replacing glass or glass-like materials. And this profession is expected to grow by an impressive 42 percent from 2010 to 2020.
1. Generic Pharmaceutical Manufacturing
The U.S. population is aging quickly--the median age has jumped from 35.3 years in 2000 to 37.2 years in 2010, according to the Census Bureau--and as it does, the need for prescription drugs also increases. Generic pharmaceutical manufacturing has sustained growth since 2002 because it reduces the out-of-pocket healthcare costs for the consumer. On average, this industry experienced annual revenue growth of 9.6 percent, and it's expected to see an average of 6.3 percent growth from now to 2017.
Related Jobs: Top companies like Teva Pharmaceutical Industries and Mylan Inc. are looking for project managers to facilitate the development of new products.
This decade's biggest business will take place on the Internet, in the yoga studio, or around the supermarket aisle. So says IBISWorld, the market research firm that releases an annual report of the fastest-growing industries, based on absolute revenue growth, established growth for the last 10 years, and expected performance for the next five years. The list of 10 industries serves as a good measure of our fiscal and social priorities. For example, several industries promote technological innovation, while others reflect our desire to take better care of ourselves as well as the environment. Here's a breakdown of the hottest industries to watch, plus a few suggestions in each field of related occupations with good job prospects.
10. Online Eyeglasses & Contact Lens Sales
You can now buy everything from gadgets to groceries online; all you need is a reliable Internet connection and an at-the-ready credit card. IBISWorld predicts online sales for eyewear and contact lenses will flourish, especially with new technologies that allow customers to upload their image and virtually test how they'll look in the eyewear they're browsing. Revenue for the online eyewear and contact lens sales industry has grown by 28.2 percent, on average, annually for the last 10 years. Up to 2017, revenue is expected to grow 8.8 percent annually.
Related Jobs: The online marketplace has become more sophisticated, and requires techy know-how about site navigation and design to keep us enticed and clicking. If you're a Web developer, you might want to search for openings at top industry players like 1-800-Contacts.com or Walgreen Company.
9. Green & Sustainable Building Construction
"Going green" is both fashionable and necessary. According to IBISWorld, the demand for energy-efficient buildings has skyrocketed, and government programs like Energy Star provide further incentive for corporations to design, build, and operate their buildings in a more responsible manner. Green and sustainable building construction grew 28.9 percent annually from 2002 to present. From 2012 to 2017, this industry should grow at an average annual rate of 22.8 percent.
Related Jobs: Shedding 28,000 positions this May, the entire construction industry has been in a fragile state. Still, there's promise in the green and sustainable pocket of the sector. The Bureau of Labor Statistics (BLS) predicts we'll see a hiring renaissance for occupations like carpenters, plumbers, and cost estimators.
8. Hot Sauce Production
We're in to eating. Terms like "food porn" and "nom nom nom" have entered the vernacular, and a simple diet of meat and potatoes just doesn't cut it if pho and sushi are options. A growing immigrant population with different consumption habits has contributed to our now-assorted taste buds, as its also changed the landscape of restaurants available and the items sold in our supermarkets. We've changed our ordering habits, broadened our cooking repertoire, and created a demand for the ingredients most needed to create these dishes. Production for one such ingredient--hot sauce--has seen average revenue growth of 9.3 percent per year from 2002 to present, and production is projected to continue swelling at an annual rate of 4.1 percent for the next five years.
Related Jobs: Looking to capitalize on this foodie trend? The BLS reports the potential for more than 117,000 jobs for restaurant cooks from now to 2020. Hiring prospects are best for cooks with formal and specialized training.
7. Social Network Game Development
Social networking games are genius. They give the gaming industry a stake in the hysteria over websites like Facebook, offering members free-to-play online games at a time when purchasing gaming consoles is a luxury for some. These social network games then profit with onscreen advertising and by selling virtual goods that could be used during the course of play. IBISWorld found that this industry's revenue increased an average annual 128 percent from 2002 to 2012, and expects it to grow at an annual rate of 22 percent for the next five years.
Related Jobs: Software developers and computer programmers are needed to develop games similar to Mob Wars and Farmville. Are you interested in this line of work? Check job boards for openings at major companies like Booyah, Electronic Arts, and Zynga, Inc.
6. 3D Printer Manufacturing
3D printing is the vanguard process of converting a digital file into a three-dimensional object, and it introduces the possibility for streamlining the manufacturing for many products across industries. For example, 3D printers could be used to generate models from blueprints for architects, or jewelry for fashion designers. In the last 10 years, this industry experienced an average 8.8 percent revenue growth each year, and its average annual revenue is expected to grow by 14 percent for the next five years.
Related Jobs: Healthcare is another sector that could be revolutionized by the use of 3D printing. For example, occupational therapists can now use the technology to design prosthetic parts for their patients. Sound interesting? Keep in mind this is a profession that should grow 33.5 percent this decade.
5. Self-Tanning Product Manufacturing
Will our grandchildren smirk at our tanning practices, just like we gape at the incessant smoking onMad Men? Study after scary study released by the National Cancer Institute cry of the health risks involved in using lamps and beds to attain that perfect summertime complexion, and our spending practices show that we're finally getting the picture. Self-tanning lotions and gels have had a good 10 years, with annual revenue growth for the manufacturing of these products reported at 22.7 percent. For the next five years, revenue growth for manufacturing self-tanning products should be 10.7 percent, on average.
Related Jobs: Increased production of these beauty products will also require more sales representatives to promote them. According to the BLS, there should be 223,400 new sales rep jobs this decade.
4. Pilates & Yoga Studios
Yoga and Pilates studios didn't fare poorly in the recession. These days, many offices offer incentives for their employees to join health clubs. And the trend for taking these classes has also blossomed among baby boomers seeking a low-impact exercise regimen. Revenue in this industry grew at an average rate of 12.1 percent over the last 10 years. Up to 2017, industry revenue is poised to grow at an average annual rate of 4.8 percent.
Related Jobs: There's good news for you if you'd consider working as a Pilates or yoga instructor. These types of professions receive some of the highest marks for job satisfaction of any of our Best Jobs of 2012. And the BLS forecasts 60,400 new openings for instructors up to the year 2020.
3. For-Profit Universities
For-profit universities are somewhat controversial. Critics say graduates tend to make lower salaries than their counterparts who graduated from nonprofit institutions, and that they're also more likely to default on their loans. Those who support these educational programs say they run more efficiently than nonprofit universities, and that they're accessibility increases the number of workers and high school students who may receive a higher education. Taking classes with a for-profit university became a popular alternative for those who were less-than-eager to join a stymied job market during the recession. For-profit universities have experienced average revenue growth of 13.6 percent from 2002 to 2012, and they should see 5 percent revenue growth annually in the coming years, according to IBISWorld.
Related Jobs: Counselors are needed at all types of schools, including those that run for profit. In addition to earning comfortable salaries, school counselors also have high job satisfaction. Employment growth in this position is expected to jump 19 percent by 2020, the BLS reports.
2. Solar Panel Manufacturing
Our most dominant energy sources come from non-renewables like coal and petroleum, but that doesn't mean it's impossible to power equipment with regenerative sources. Case in point: Revenue for solar panel manufacturing has grown at an annual rate of 32.3 percent for the last 10 years, and it's expected to continue growing by about 8.2 percent each year until 2017.
Recent Jobs: According to a BLS report, "jobs are expected to grow in all the major sectors of the solar power industry: manufacturing, project development, construction, operation and maintenance, and installation." Within manufacturing, glaziers are responsible for selecting, cutting, installing, and replacing glass or glass-like materials. And this profession is expected to grow by an impressive 42 percent from 2010 to 2020.
1. Generic Pharmaceutical Manufacturing
The U.S. population is aging quickly--the median age has jumped from 35.3 years in 2000 to 37.2 years in 2010, according to the Census Bureau--and as it does, the need for prescription drugs also increases. Generic pharmaceutical manufacturing has sustained growth since 2002 because it reduces the out-of-pocket healthcare costs for the consumer. On average, this industry experienced annual revenue growth of 9.6 percent, and it's expected to see an average of 6.3 percent growth from now to 2017.
Related Jobs: Top companies like Teva Pharmaceutical Industries and Mylan Inc. are looking for project managers to facilitate the development of new products.
Thursday, June 7, 2012
yahoo real estate
Beautiful 'art barn' reimagines a country home
By Dan Shaw, Architectural Digest
June 6, 2012
The Hudson Valley, New York, home designed by Ike Kligerman Barkley Architects for Abbeville Press publisher Robert E. Abrams and Cynthia Vance offers views across a lawn dotted with sculptures, such as Leucantha by Philip Grausman.
The couple with their son and dog, walking next toShooting Star by Susumu Shingu.
An office and lounging area on the mezzanine is framed by views of outdoor greenery, while the bluestone entry below features two paintings by Tom Wesselmann, an Algerian stone-and-glass table, and benches by Douglas Thayer. The window systems throughout the home are by Tischler.
Dutch Masters, a canvas by Larry Rivers, presides over a sitting area with a Larry Bell sofa in a Knoll mohair and a slab table by TAMA Studios.
In the lower-level library, custom-made metal shelves hold Abbeville titles; the armchairs are covered in a black wool felt by Donghia.
Polar White by Nicholas Krushenick hangs near a pair of ash dining tables designed by architect Joel Barkley and a suite of vintage Vladimir Kagan chairs.
The kitchen includes ash cabinetry, Caesarstonecountertops, and a Viking range with a Vent-A-Hoodunit.
Morris Louis’s While overlooks Larry Bell’s Desk Deluxe #1.
Andy Warhol Mao screen prints line a mezzanine wall in the main house.
The master bedroom features a Larry Poons work titled Aqua Regia, Chinese Art Deco armchairs from TAMA Studios, a pair of silvered-Douglas-fir end tables from Design Within Reach, a bench covered in a Duralee fabric, and a rug by Tufenkian Artisan Carpets; the ash platform bed was custom made, while the duvet and throw are by Area.
The bath is outfitted with a Clodagh Signature tub and Kohler Purist fittings; Heath Ceramics tile adds a splash of color, while custom-made hickory window louvers provide privacy.
In the son’s bedroom, a tapestry version of Robert Indiana’s Love is displayed within an ash bed/storage unit designed by the architect.
Rocking chairs on the second-floor balcony invite lingering over the scenery.
The tower adjoining the garage turned library is clad in local fieldstone.
Its light-filled interior, which serves as a reading room, is paneled in red oak; the Gustav Stickley table and Plail Brothers chairs are from Gallery 532, and the small artworks are by Ray Johnson.
The custom-made shelves in the garage hold the book collection assembled by Abrams’s father, publisher Harry N. Abrams; the oak trestle table and Arts and Crafts armchair are from Gallery 532, and the Arts and Crafts sofa’s cushion and pillows are covered in Pollack fabrics.
By Dan Shaw, Architectural Digest
June 6, 2012
The Hudson Valley, New York, home designed by Ike Kligerman Barkley Architects for Abbeville Press publisher Robert E. Abrams and Cynthia Vance offers views across a lawn dotted with sculptures, such as Leucantha by Philip Grausman.
The couple with their son and dog, walking next toShooting Star by Susumu Shingu.
An office and lounging area on the mezzanine is framed by views of outdoor greenery, while the bluestone entry below features two paintings by Tom Wesselmann, an Algerian stone-and-glass table, and benches by Douglas Thayer. The window systems throughout the home are by Tischler.
Dutch Masters, a canvas by Larry Rivers, presides over a sitting area with a Larry Bell sofa in a Knoll mohair and a slab table by TAMA Studios.
In the lower-level library, custom-made metal shelves hold Abbeville titles; the armchairs are covered in a black wool felt by Donghia.
Polar White by Nicholas Krushenick hangs near a pair of ash dining tables designed by architect Joel Barkley and a suite of vintage Vladimir Kagan chairs.
The kitchen includes ash cabinetry, Caesarstonecountertops, and a Viking range with a Vent-A-Hoodunit.
Morris Louis’s While overlooks Larry Bell’s Desk Deluxe #1.
Andy Warhol Mao screen prints line a mezzanine wall in the main house.
The master bedroom features a Larry Poons work titled Aqua Regia, Chinese Art Deco armchairs from TAMA Studios, a pair of silvered-Douglas-fir end tables from Design Within Reach, a bench covered in a Duralee fabric, and a rug by Tufenkian Artisan Carpets; the ash platform bed was custom made, while the duvet and throw are by Area.
The bath is outfitted with a Clodagh Signature tub and Kohler Purist fittings; Heath Ceramics tile adds a splash of color, while custom-made hickory window louvers provide privacy.
In the son’s bedroom, a tapestry version of Robert Indiana’s Love is displayed within an ash bed/storage unit designed by the architect.
Rocking chairs on the second-floor balcony invite lingering over the scenery.
The tower adjoining the garage turned library is clad in local fieldstone.
Its light-filled interior, which serves as a reading room, is paneled in red oak; the Gustav Stickley table and Plail Brothers chairs are from Gallery 532, and the small artworks are by Ray Johnson.
The custom-made shelves in the garage hold the book collection assembled by Abrams’s father, publisher Harry N. Abrams; the oak trestle table and Arts and Crafts armchair are from Gallery 532, and the Arts and Crafts sofa’s cushion and pillows are covered in Pollack fabrics.
healthy abs
The 3-Step Strategy to a Flat Stomach
By Rachel Cosgrove
Tue, Jun 05, 2012
If you're like most women, you've been struggling to flatten your stomach for about two decades now. Why? Because you think achieving enviable abs is complicated. Don't be fooled! If you're smart with your strategy, scoring a flat belly is actually incredibly simple. Follow these three steps and you'll have a flat belly in no time.
Step 1: Exercise
But not so fast with the crunches! It takes 250,000 crunches to burn one pound of fat. And working those muscles underneath won't matter if you still have a layer of fat covering them. Plus, crunches are one of the main culprits of back injuries, according to recent research. You won't look so good on the beach if you're bent over with an achy back. Instead, try these core-stabilization exercises to build the strong, sleek, sexy stomach `you're after:
Pushup: Get down on all fours and place your hands on the floor so that they're slightly wider than your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has broken down. Consider that your last repetition and end the set.
Plank: Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold this position while breathing deeply.
Hip Raises: Lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Hold for up to 5 seconds in the up position, then lower your body back to the starting position.
Also use combo exercises, which target more than one muscle group, to get your heart pumping and ramp up your metabolism for up to 48 hours after your workout
Step 2: De-Stress
When stress is high, a hormone called cortisol shoots up. And high cortisol levels equal high belly fat. Take at least 10 to 15 minutes a day to decompress and reduce your cortisol levels, and a flat stomach will be one less thing to worry about. Some ideas for de-stressing:
Slip into a hot bubble bath with lavender
Stretch or do yoga poses in silence
Write each day in a dedicated journal
Laugh (even if you don't feel like laughing!)
Step 3: Eat Right
Fuel your body with belly-fat burning foods that stabilize your blood sugar. These includes lots of fruits and vegetables, lean protein, and good fats. Some rules to follow:
Eat one to two servings of vegetables at every meal. If you eat four to five low-cal meals a day like you should, you'll rack up four to 10 servings of vegetables a day!
Drink lots of water. Good'ol' H2O curbs dehydration, which is easily confused with hunger. Aim for at least 64 ounces (that's eight 8-ounce glasses) of water a day.
Consume high-quality protein at each meal. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner--and longer.
Don't be afraid of fats. Eat lots of omega-3-rich foods such as olive oil, avocado, fish and nuts, which increase fat oxidation to help keep you slim (fat oxidation is the body's way of breaking down large fat molecules into smaller ones that can be used for energy).
By Rachel Cosgrove
Tue, Jun 05, 2012
If you're like most women, you've been struggling to flatten your stomach for about two decades now. Why? Because you think achieving enviable abs is complicated. Don't be fooled! If you're smart with your strategy, scoring a flat belly is actually incredibly simple. Follow these three steps and you'll have a flat belly in no time.
Step 1: Exercise
But not so fast with the crunches! It takes 250,000 crunches to burn one pound of fat. And working those muscles underneath won't matter if you still have a layer of fat covering them. Plus, crunches are one of the main culprits of back injuries, according to recent research. You won't look so good on the beach if you're bent over with an achy back. Instead, try these core-stabilization exercises to build the strong, sleek, sexy stomach `you're after:
Pushup: Get down on all fours and place your hands on the floor so that they're slightly wider than your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has broken down. Consider that your last repetition and end the set.
Plank: Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold this position while breathing deeply.
Hip Raises: Lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Hold for up to 5 seconds in the up position, then lower your body back to the starting position.
Also use combo exercises, which target more than one muscle group, to get your heart pumping and ramp up your metabolism for up to 48 hours after your workout
Step 2: De-Stress
When stress is high, a hormone called cortisol shoots up. And high cortisol levels equal high belly fat. Take at least 10 to 15 minutes a day to decompress and reduce your cortisol levels, and a flat stomach will be one less thing to worry about. Some ideas for de-stressing:
Slip into a hot bubble bath with lavender
Stretch or do yoga poses in silence
Write each day in a dedicated journal
Laugh (even if you don't feel like laughing!)
Step 3: Eat Right
Fuel your body with belly-fat burning foods that stabilize your blood sugar. These includes lots of fruits and vegetables, lean protein, and good fats. Some rules to follow:
Eat one to two servings of vegetables at every meal. If you eat four to five low-cal meals a day like you should, you'll rack up four to 10 servings of vegetables a day!
Drink lots of water. Good'ol' H2O curbs dehydration, which is easily confused with hunger. Aim for at least 64 ounces (that's eight 8-ounce glasses) of water a day.
Consume high-quality protein at each meal. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner--and longer.
Don't be afraid of fats. Eat lots of omega-3-rich foods such as olive oil, avocado, fish and nuts, which increase fat oxidation to help keep you slim (fat oxidation is the body's way of breaking down large fat molecules into smaller ones that can be used for energy).
Wednesday, June 6, 2012
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