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http://www.ebookdotcom.com/lose-fat --- LOSE THE FAT | Lose The Fat Tips | Lose The Fat Guide! How to Lose Fat from Thighs and Hips In order to lose weight from your hips and thighs, you will need to attack the problem on two fronts: exercise and diet. Dedication is necessary as it is best to work out about five days per week and to follow your diet plan every day. 1.The most basic of exercises - walking - targets, among other areas, the hips and thighs. For the skeptics, put your hands on your hips and take a few steps - with each stride, you will be able to feel the muscles contracting. While walking at an average pace, the average person burns roughly four calories per minute, just about all of which comes from the lower body and midsection. For a faster working exercise, jogging and running use all the same muscles that are used while walking. However, keep in mind that running puts major stress on the knees. 2.There are exercises that provide similar benefits to those attained while running, but which avoid the pressure on the joints; biking, both on regular bikes and stationary bikes, as well as elliptical machines are two such means. If you have access to a pool or beach, swimming is a great full body workout that is a very popular rehab activity because of the low stress it puts on the body while still providing a great workout. Swimming uses every muscle in the body, aiding both fat loss and muscle toning. 3.An exercise you can do in your own home, squats are effective and easy to do. They work the hips, thighs, and calves. To perform a squat, start at a standing position and bend your body at the waist and knees until you are almost sitting on your ankles, then lift yourself back into a standing position. For more effective squats, hold weights at your shoulders while performing your repetitions. The more weight that you use, the more muscle you will gain; however, to focus on muscle toning, use less weight so that you are able to perform more repetitions. 4.Another exercise that can be done at home, requires no equipment, and works the hips and thighs is called a wall slide. To perform a wall slide, stand up straight with your back against a flat wall. Slide your back down the wall as you walk your feet outward until you are bent to your desired levels at your waist and knees. To focus on muscle building, bend yourself into a sitting position. To focus on muscle toning, bend only about halfway to a sitting position. 5.The way you eat is the other key to eliminating fat be it from hips, thighs, or any other fatty areas of the body. While there have been many gimmick diets popping up recently, the science behind weight loss has not changed. Removing all of the carbohydrates from your diet, for example, is counterproductive - carbohydrates are the main source of the body's energy. Start your morning off with a bowl of cereal - Cheerios and Special K among others are healthy cereals that come in a variety of flavors. For added flavor and health benefits, chop up a banana or strawberry and throw it into your cereal. Avoid fast food during the lunch hour. Drink water rather than soda - you can shift the calories and sugars to something that is more of a treat. Peel the fat off of meat before cooking it. 6.Most importantly, eat in moderation. You can still have the occasional treat if you do so responsibly. Edy's Ice Cream, for example, has a slow churned selection of flavors that contain half the fat and one third less calories than regular ice cream while still retaining its taste. Dark chocolate has been found to be more than just a sweet snack - it can lower blood pressure and reduce the risk of heart disease. Once again, moderation is the most important factor; you can still eat you favorite snacks as long as you stick to the serving size and have them only once every few days. By eating in moderation, you can eat right while still enjoying food. to learn more about Lose the Fat, please visit : http://www.ebookdotcom.com/lose-fat

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For weekly health research summaries and extra insights, sign up here 👉 https://drstanfield.com/pages/sign-up 💊 Supplements I Take: https://drstanfield.com/pages/my-supplements 💊 MicroVitamin (multivitamin & mineral that I take): https://drstanfield.com/products/microvitamin 📜 Roadmap - how to look young & feel strong: https://drstanfield.com/pages/roadmap ✔️ Twitter: https://twitter.com/BradStanfieldMD ✔️ Patreon: https://www.patreon.com/bradstanfieldmd Here are the links to the research papers referenced in the video: https://www.sciencedirect.com/science/article/abs/pii/014067369091656U https://www.acc.org/latest-in-cardiology/clinical-trials/2010/02/23/19/10/lht---long-term-follow-up https://www.ahajournals.org/doi/10.1161/ATVBAHA.113.302327 https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.033214 https://www.sciencedirect.com/science/article/pii/S1936878X20309414?via%3Dihub https://www.nature.com/articles/s41598-021-87528-w https://www.sciencedirect.com/science/article/pii/S0735109721051159 https://www.sciencedirect.com/science/article/pii/S2666667722000551 https://pmc.ncbi.nlm.nih.gov/articles/PMC2943062/ https://www.sciencedirect.com/science/article/pii/S0002916523062706 https://www.mdpi.com/2072-6643/11/5/1155 https://pubmed.ncbi.nlm.nih.gov/24493081/ https://ajcn.nutrition.org/article/S0002-9165(24)00737-8/fulltext Thumbnail by James Kelly Video edited by Troy Young Script by John Milliken The links above are affiliate links, so I receive a small commission every time you use them to purchase a product. The content contained in this video, and its accompanying description, is not intended to replace viewers’ relationships with their own medical practitioner. Always speak with your doctor regarding the content of this channel, and especially before using any products, services, or devices discussed on this channel.

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Best supplements for men over 50 One of the first things I want to say about supplements is they are just that supplements. They’re no replacement for a good diet and exercise. They are not a magic pill or a quick fix. That doesn’t mean I'm anti-supplement. I do take some and once we are over 50 we start to have some issues with being able to absorb certain nutrients which means we require more of those nutrients in order to get what our body needs or take something to help us absorb them better. Check your testosterone levels from home. Just click this link http://trylgc.com/laurence and receive 20% off with code: LAURENCE20 and for the essential vitamin test use this link: http://trylgc.com/laurencevitamin along with the discount code LAURENCE20 I receive commissions on referrals to LetsGetChecked. I only recommend services I know and trust. If you are interested in losing body fat and adding muscle, please email me at [email protected] for information on my personal training services. Facebook; https://www.facebook.com/Fit-and-50-548844435514900/ My Amazon page link; https://www.amazon.com/shop/fitand50 The first one I want to look at is creatine. It is found in red meats, seafood and poultry. Those of you who want to reduce your meat intake should be especially interested. As we age muscle mass and bone density start to degrade. They did a meta-analysis on resistance training older adults between the ages of 57 and 70 with some supplementing with creatine and others taking a placebo. The studies varied between 7 and 26 weeks and included over 300 people. With the results being a greater increase in muscle mass, strength and functional performance from those taking creatine. This includes increased lower body muscle mass which is particularly difficult for us older guys to build. Studies on the benefits of creatine in non-training older adults are a bit mixed, but overall there does seem to be some benefit to maintaining muscle and physical performance. This is a supplement I take and the recommendation is to take a 5g or one teaspoon full serving every day. Another supplement I take is vitamin D. I was able to do some accurate testing through Let's Get Checked. And while even on my first test I was within the normal range I wanted to see if I could increase my levels through supplementation. So I took between 8 and 10000 iu a day for 5 months then retested and It did increase it by 44 Nanamole per litre Vitamin D helps reduce the risk of osteoporosis and fractures by aiding the body in absorbing calcium. It has also been shown to reduce the risk of certain cancers like prostate cancer, and there is evidence to show it may help in boosting testosterone. If you are someone who doesn't spend much time outside then vitamin D supplementation makes sense. The recommended daily dose is 600 iu with daily intakes of up to 2000 iu being considered safe. B12 is a vitamin that we have more trouble absorbing over 50 and is mainly found in meats, seafood and eggs. So depending on your dietary choices you simply may not be taking in enough. B12 is necessary for red blood cell production, DNA formation, nerve function and metabolism. With deficiencies leading to anemia, nerve damage and fatigue. As far as the recommended daily intake goes it is 2.4 mcg (micrograms) but one study on older adults found that it took 500 micrograms to normalize B12 levels in 90 percent of the participants with some needing as much as 1000 micrograms. This is a supplement that can interfere with certain medications so make sure you consult with your doctor. Especially before going over the daily recommended dosage and that applies to all supplements. About 50% of people in the US and Europe get less than the daily recommended amount of magnesium. Every single cell contains and needs magnesium. Some of the benefits of having optimal levels of magnesium can be increased exercise performance and not just in athletes but older people too. It can help to reduce high blood pressure, slow aging through it’s anti-inflammatory benefits, reduces insulin resistance in people with metabolic syndrome and type 2 diabetes. The daily recommended dose for men is 400 to 430 milligrams per day. Protein is a nutrient that we start to have trouble absorbing as we get older. And while we still can get enough from whole food sources, many struggle with this. For those, I recommend one of two types of protein powders. The first is a good whey protein isolate. Which is 90 to 95% protein. The second one is a pea protein and like whey protein it is high in branch chain amino acids. Which plays a major role in promoting muscle growth and recovery after exercise and is great for those who are sensitive to dairy products. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6518405/ https://academic.oup.com/jn/article/143/2/142/4569838 https://pubmed.ncbi.nlm.nih.gov/25008857/