How To Quickly Tighten And Tone Up A Flabby Stomach

The abdominal area is often one of the hardest parts of the body to tighten and tone. Most strength building activities that target this area are difficult and not very fun to do. Unfortunately, not only is a flabby waistline less than attractive, but it also puts you at far greater risk of heart disease and serious back issues. Following are a few, simple strategies for creating a smooth, flat and muscular belly.

It is first important for people to recognize the difference between subcutaneous fat and visceral fat. Subcutaneous fat is the fairly harmless, soft fat that accumulates on top of the muscles and that can be easily pinched and measured with your hands. Although and excess amount of subcutaneous fat can be dangerous, all humans need a certain amount to support their normal metabolic functions and to ensure overall well-being.

Visceral fat, however, is a dangerous, yellow fat that collects around your actual organs. You have a lot of this fat if your belly feels bloated and hard. The accumulation of visceral fat is responsible for the development of heart disease, fatty liver disease and many other problems.

Understanding the type of fat you have will allow you to alter your diet and exercise plan accordingly. If you have subcutaneous fat, you can benefit from a moderate workout and diet plan. If your belly is distended with visceral fat, you should seek the guidance of a nutritionist and personal trainer right away. This could be essential for protecting your overall health from serious problems in the future.

The best diet for burning weight loss will contain lots of fresh and all-natural ingredients. Make a plan to stick to foods that have not been processed or refined. Moreover, focus on eating the things that your body needs, rather than constantly thinking about what you should be cutting out. If you load up on nutrient-dense foods, you'll hardly have either the appetite or room for options that lack nutritional value and are loaded with calories and fat.

One of the best forms of abdominal conditioning is running. The opposite arm and leg movements that running entails engages all of the abdominal muscles at once. If you don't like running, you're in luck. You can gain many of the same benefits by power walking or jogging an equal distance. You will also burn a nearly equivalent amount of fat while subjecting your joints and bones to far less stress.

If you choose to do abdominal exercises that require you to lie prone, such as sit-ups and abdominal crunches, make sure that you are using good form. Keep your chin tilted upwards and away from your stress while curling upward, so that you are lifting with your core muscles rather than your neck. Also, be sure to keep the lower back firmly pressed into the floor so that you are not using momentum to lift your upper torso.

You should also sign up for boxing training. This will provide the perfect combination of cardiovascular exercise and strength building for blasting away stubborn fat deposits and creating a tight, toned stomach. Guided boxing workouts are the best form of conditioning for obtaining remarkable results within the minimum amount of time.

If you might spend more than 6 hours per day sitting in front of a computer either for work or pleasure, then it is a high time to self-educate on relevant health-related problems and solutions to be taken.

Regular computer use could be the source of significant health depression due to:

Prolonged sitting position which causes strain in muscles, nerves and blood vessels;

Poor posture triggering bone and organ displacements as well as bad blood flow;

Inappropriate working conditions and environment, including inappropriately adjusted computer/chair/table position, a flickering screen glare and poor eating habits affecting our metabolic reactions and relevant health dysfunctions;

Lack of face-to-face human interaction inclining oneself to cyber addiction, depression as well as psychosomatic reactions.
Fortunately, preventive measures as well as an initial treatment of all the health issues caused by a computer use could be taken on a daily basis, including easy-to-do office exercises.

Health Issues Caused by Computer Use

A sedentary way of life spent in front of a computer screen causes many health problems. The welcome news is that anyone could perform preventive measures to get rid of the symptoms and avoid the diseases caused by prolonged sitting and computer screen glare. Let's begin by learning all the risks:

1. Neck, Shoulder and Back Pain

These are common problems occurring due to sedentary way of life. If to investigate the background causes of neck, shoulder and back pain (sometimes even leg pain) of white-collars, poor muscle tone, sandwiched nerves, and poor blood circulation are the most widely spread ones. For example, weak spine muscles could lead to vertebral displacements, which in turn might clench nerves or blood vessels causing terrible back pain and other health issues.

2. Computer Vision Syndrome

CVS or Digital Eye Strain is not one specific eye problem. This health problem encompasses a whole range of eye strain and pain issues experienced by computer users: double vision, irritated red eyes, wet or dry eyes, etc. The symptoms mentioned could be caused by poor lighting, a digital screen glare, improper viewing distances, poor seating posture, uncorrected vision problems, a combination of the factors (American Optometric Association [AOA], n.d.).

3. Carpal Tunnel Syndrome

National Institute of Neurological Disorders and Stroke, USA, gives the following description: carpal tunnel syndrome occurs when the median nerve, which runs from the forearm into the palm of the hand, becomes pressed or squeezed at the wrist (NINDS Carpal Tunnel Syndrome Information Page, 2016).

Namely, a painful progressive condition caused by the compression of a key nerve in a wrist is another health issue caused by prolonged computer use, data-entry personnel being at a great risk of acquiring it.

4. Repetitive Strain Injury

RSI is a general term used to describe the pain felt in muscles, nerves and tendons caused by repetitive movement and overuse. The condition mostly affects parts of the upper body: forearms and elbows, wrists and hands, neck and shoulders (National Health Service [NHS], 2016).

5. Metabolic Disorders

Dr. Mercola, an osteopathic physician and New York Times bestselling author, suggests that prolonged sitting is linked to weight gain and associated biochemical changes, such as alterations in hormones, metabolic dysfunction, leptin dysfunction, and inflammation - all of which could promote cancer (Mercola, 2015).

A simple example of a relevant metabolic disorder could be explained by the following logical chain: prolonged sitting causes mushy abdominal muscles, these in turn lead to varied stomach problems triggering obesity, which prevents from proper breathing and triggers other issues.

6. Heart Diseases

Sedentary lifestyle with its lack of physical activity depresses our muscles. Weak muscles burn less fat. Relevantly, blood flows more sluggishly, allowing fat acids to clog easily the heart vessels. When our body's need for oxygen transmitted with blood is not being met, apart from minor problems (e.g. occasional arrhythmia), lethal consequences might happen (heart attack and stroke).

7. Brain Blood Circulation Loss

Our brain metabolism might dysfunction due to sedentary way of life. The brain of a healthy individual receives 15% of cardiac blood output and uses 20% of total body oxygen and 25% of total body glucose (Zauner, & Muizelaar, 1997). Accordingly, blood pressure loss across cerebral circulation possibly triggered by heart diseases or other reasons of bad blood flow leads to neurotransmitters' dysfunction, which are the brain chemicals that communicate information throughout our brain and body. This imbalance can also cause headaches, affect sleep and mood, as well as cause adverse health problems.

8. Leg Degeneration

Legs might also suffer from prolonged sitting. Varicose veins and blood clots could be caused by poor blood circulation in legs. Moreover, weak bones and even hip problems could be the results of poor motion and sedentary habits. All these affect our overall sustaining power and might lead to often fractures when falling.

9. Cyber Addiction

This is a psychological disorder connected with the computer use addiction. Our cognitive abilities decrease, if every single activity is performed through the Internet: shopping, banking, socializing, etc. What is more, cyber addicted people experience a decrease in concentration and focus when doing work off the computer, which makes it very uncomfortable and even dangerous for the society they interact in.

10. Depression

Mental stresses and constant work overloads lead to depressions of the office staff. When the deadline for a project is close, it gets hard to take a break from computer work routine, which involves mental stress. If no preventive measures for improving one's spirit condition are taken, the rising depression might also cause physical harm.

Ways to Relieve the Symptoms and Prevent the Diseases

It is never late to start caring about yourself! Whether you are an office employee or just use your PC on a daily basis for education or pleasure for prolonged time, the below mentioned ways of preventing computer use problems might be very handy:

1. Back, Neck and Shoulders Strain and Pain Minimization

To minimize pain and strain in your back, neck and shoulders after prolonged sitting, the following measures are required:

Repeated physical exercises,
Properly adjusted working environment,
Proper seating posture,
Regular breaks.
UCLA Spine Center highlights that "No matter how comfortable you are at your desk, prolonged, static posture is not good for your back. Try to remember to stand, stretch and walk at least a minute or two every half hour... " (Ergonomics for Prolonged Sitting, n.d.).

2. Overcome Computer Vision Syndrome

It's not so difficult to arrange appropriate working conditions to prevent CVS. According to already mentioned American Optometric Association, the actions to be taken are:

distribute light with a desk lamp;
put a monitor glare filter,
position your monitor appropriately - slightly below eye level, about 20 to 28 inches away from the face;
you shouldn't strain your eyes to see the screen;
look away from the screen every 20 min (American Optometric Association [AOA], n.d.).
3. Prevent / Decrease Carpel Tunnel Syndrome

The initial treatment of CTS, according to American National Institute of Neurological Disorders and Stroke, generally involves resting the affected hand and wrist (NINDS Carpal Tunnel Syndrome Information Page, 2016). Repeated but light exercises might help as preventive measures. For example, a compressed key nerve in your wrist could be prevented by circular wrist movements performed on repeated occasions during a working day.

4. Decrease Repetitive Strain Injury

It is a fact that an inappropriate posture or prolonged activities performed in an awkward position increase the risk of acquiring a strain in muscles or nerves. The first step in preventing the strain injury (which might be pre-diagnosed based on the repetitive pain in muscles or tendons) is to identify and modify the task or activity that is causing the symptoms (National Health Service [NHS], 2016). Breaks from same type activities also help (e.g.walking to your colleague's desk instead of sending a message), as well as seating position posture improvement.

5. Improve Metabolism

Our metabolic ability is the basis for digestion, immunity and overall physical strengths. To improve three main purposes of metabolism - the conversion of food to energy to run cellular processes, the conversion of food to building materials for proteins/lipids/nucleic acids, and the elimination of intracellular wastes - it is advisable by doctors to follow five easy rules when working in-office:

Performing easy physical exercises on a regular basis,
Regular healthy food eating,
Regular water or tea drinking,
Fresh air breathing,
Working in a comfortably adjusted environment, including good posture facilities.
6. Heart Stresses Avoidance

It has been estimated that 80% of heart disease and stroke events may be prevented by lifestyle changes and education, as highlighted by American Heart Association (Heart Disease Statistics at a Glance, n.d.). Cardiovascular therapy includes healthy and regular eating, balanced physical activity and regular oxygen intake, as well as avoidance of tobacco and extreme heat or cold temperatures, limited alcohol intake, and mental health maintenance. Considering office employees, occasional meditation, regular tea breaks combined with stairs instead of elevator / fruit instead of cigarette choices might serve as a relevant therapy.

7. Brain Normal Blood Circulation Maintenance

Our brain controls all physical, chemical and mental functions of our bodies. That is why, any brain metabolism risks should be minimized right in advance. As cited by National Center for Biotechnology Information, the importance of auto-regulation of cerebral blood flow that is ensured by constant blood supply and water homeostasis (Cipolla, 2009). To support these processes, one should maintain blood pressure and strengthen blood vessels by balanced physical activities, proper healthy food diet and fresh air oxygenation.

8. Leg Power Generation

Not to let our leg muscles to degenerate, regular physical activities should be performed on a daily basis. In one of the Forbes journal articles, it is mentioned that eight hours of sitting in an office plus sedentary evening recreation like watching TV - is a recipe for ruin. A survey performed by the National Center for Chronic Disease Prevention and Health Promotion states that nearly 50% of adults in the U.S. admit they do not engage in the suggested 30 minutes, five days a week of moderate physical activity or the suggested 20 minutes, three times a week of vigorous activity (How much physical activity do adults need, n.d).

9. Winning Cyber Addiction

The first step to win the cyber addiction is to get aware of how much time is really being spent on computer distractive activities like Facebook, Twitter, etc. Computer monitoring software that tracks the Internet and software use might get very handy in analyzing one's computer use habits. When the data is received, there should be applied some way outs of the addiction. Among others, simple face-to-face human interaction cures the case, as well as fresh air walks and paper publications reading.

10. Overcome Depression

Psychologists suggest the low mood state might affect physical body functions, depressed people experiencing: appetite loss or overeating, concentrating or remembering problems, insomnia or excessive sleeping, fatigue, digestive problems, reduced energy level and many others. To prevent both physical and mental health stresses, - mental therapy, meditation, and spiritual exercises could be performed. Individual approach is advisable here: listen to your favorite music, watch or read humorous stuff, or even perform yoga exercises as a short break to your working routine!

Examples of Easy Office Remedies

Why don't some people invest even minimal efforts in preventing computer use and sedentary lifestyle health problems? The answer is quite clear: we're human beings who are sometimes lazy or even unmindful about regular exercises, and... sometimes too stressed to care about ourselves.

Here are some examples of these simple exercises suitable for offices, - developed to maintain and improve your health while working with a computer:

1. Easy physical exercises:

Example 1 - According to physicians, the right posture cures 70% of health problems caused by long sitting. The rule "90-90-90 degrees of body posture while sitting in front of a computer" is the key to a healthy body!

Example 2 - To cure down back problems: sit upright, grasp the left knee, lift left leg off the floor, bend forward (curling the back), bring your nose toward the knee. Repeat 3 - 5 times. Repeat with right leg.

2. Mental Stress Minimization:

Example 1 - Relaxing (or meditating) just three times per day, five minutes each time, will significantly harmonize your inner state. All you need, is to simply sit down comfortably and relax observing calming pictures of nature.

Example 2 - Release stress and generate some energy with a quick-seated dance when no one is looking while having a few minutes break of listening to your favorite music!

3. Natural Advice for Computer Use Harm Decrease:

Example 1 - When sitting for a long time in front of a computer, muscles burn less fat and blood flows sluggishly, allowing fat acids to more easily clog the heart. Allow fresh air into the room to provide your body with oxygen.

Example 2 - Decrease in concentration and focus when doing hourly work on a computer is treated by a short walk to your canteen for a cup of green tea or an apple.

If one does not care about preventing sedentary life problems OR s/he simply forgets to perform regular physical or mental exercises to overcome health issues, it may affect the overall quality of life. This might include enumerated health problems, consequent relationships issues and low work performance abilities (decreased productivity and increased number of professional errors caused by physical fatigue and health stresses). That is why, to live a full life, do not forget to take care about yourselves!


American Heart Association. (n.d.). Heart Disease Statistics at a Glance.

American Optometric Association. (n.d.). Computer Vision Syndrome.

Cipolla, M.J. (2009). The Cerebral Circulation. In Morgan & Claypool Life Sciences (Ed.).

Mercola, J. (2015). Here's What Sitting Too Long Does to Your Body.

National Center for Chronic Disease Prevention and Health Promotion. (n.d.). How much physical activity do adults need?

National Health Service. (2016). Repetitive strain injury.

National Institute of Neurological Disorders and Stroke. (2016). NINDS Carpal Tunnel Syndrome Information Page.

UCLA Spine Center. (n.d.). Ergonomics for Prolonged Sitting.

Zauner, A., & Muizelaar J.P. (1997). Brain Metabolism and Cerebral Blood Flow. In Chapman & Hall (Ed.).

By Marysha Resh, Analytical Writer
WorkTime Personal Free Health-Oriented Computer Monitoring Software
June 2016

© 2016 Marysha Resh

Today I want what to talk about what a mercer infection really is ideas on treating it as well as prevention.

Everyday there are some nasty things that are a threat to our health, such as nasty bacteria. Luckily we as humans are smart and we created antibiotics to fight them off.

The problem is bacteria adapt and survive just like us. Some bacteria have figured out a way to survive this medicine and this is what a mercer infection really is.

Some people call it a super bug because it can resist most antibiotics. One medicine that might take it down is Vancomycin. Another name for this type of infection is MRSA. This stands for methicillin-resistant staphylococcus aureus, yea trying saying that 10 times really fast.

You might be wondering how you can tell if you have this type of infection. It's not easy to determine if you have it, the first sign might be small reddish bumps that look almost like they are spider bites or pimples. They could be swollen and full of puss as well.

These types of infections are usually just on the skin, however if they get into other areas it could be very bad and even life threatening.

So, if it's resistant to antibiotics how do we kill this mercer infection?

This is where alternative medicine comes in handy. There are herbs out there that have antibiotic abilities. Even better on the marketplace they have supplements with a variety of these types of herbs.

Another thing to think about is that when someone uses antibiotics it harms the good bacteria in their gut and that isn't good. You can improve this good bacteria with something called prebiotics or probiotics.

Let me share a few and give you a few examples. One idea is thyme oil. Greek researchers tested various essential oils on this superbug and they found thyme oil completely killed it within an hour. I knew lavender oil was proved to help with sleep, but I wasn't sure about the others, this is really good news.

Another idea is turmeric this is a golden powder. Curcumin is the active ingredient in it.

A team of researches at Oregon State University did a study that shows it activates something called CAMP, which is part of our immune system that detects harmful bacteria to be killed.

Lastly, it's contagious so if you have it wash your hands a lot, cover it up and keep your personal items to yourself.

If you know someone who has it such as a close family member one idea to protect yourself is to drink a lot of cranberry juice. Researchers at Worchester Polytechnic Institute took females and gave half of them a cranberry cocktail or a placebo. The scientists then took urine samples from both and put strains of this type of bacteria into it. The result was cranberry juice prevented an infection by stopping the super bug from sticking to cells walls.

I hope this article helped some people to know what a mercer infection really and have a great rest of your day.

Click on the link below for a free video guide to supplements and alternative medicine.

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