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Weight Loss Exercise

Exercises for Abs

Exercises for abs are an important way to strengthen your midsection, also known as your core, and to give you stability and awesome looking abs.

Everyone thinks that there is some kind of a secret but really the best way to build a great set of abs and get that stable core is to diet, stretch, and work the right muscles in the right way.

First things first, even with a great set of abdominal muscles you are going to have trouble showing them off if you have even a thin slab of fat covering them up. So it is important to keep your down.

Exercises for Abs

Next comes stretching. I want to make sure that you have a useful set of muscles when you have strengthened them. One of the best ways to have great muscles is to make sure that you have been stretching so that you can have the range of motion that goes along with the increased strength and stability that the following exercises will give you.

Finally we get to the exercises themselves that will help get you stronger.

There are three parts that you want to work on in your abdominal area. There are the upper abs, lower abs, and the obliques, which are the muscles on your sides right above your hips.

Exercises for abs – Upper Abdominals

The way to work your upper abdominals is to exercises that lift your upper body off of the ground. This could be as simple as doing crunches, situps or a curl up.

These exercises will put pressure on your upper abs. As far as sets and reps go you will want to do 2 sets of 20-25 reps 3 times a week. Some people say to do ab exercises everyday but this will lead to overtraining I believe.

Exercises for abs – Lower Abdominals

To work the lower abdominals you need to lift your legs off the ground while lying down. There are a few exercises that I like and those are leg raises, and seated knee ups on a bench.

Again the best way to work your your core is to do 2 sets of 20-25 reps of each exercises, 3 times a week on non-consecutive days.

Exercises for abs – Obliques

Your obliques are on your sides and the best way to work these muscles is to make sure that you are putting pressure on your sides by lifting  or twisting on each side.

The easiest exercise to start with is by standing up straight and leaning to one side, then straight back up, and then leaning to the other side.

This may seem easy but you will feel it tomorrow.

Another exercise that works well is twists, just sit on a bench and then rotate around facing one side and then rotating around to face the other side.

Again a couple of sets of each of these exercises are quite doable and should not be very hard or tiring, you will feel it the next day though.

If you are doing these ab exercises every two or three days they should not take you more than about 10 minutes a workout. This will get you in better shape and you will notice big changes within 3 to 4 weeks at most.

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Weight Loss Products

The Truth About Garcinia Cambogia

If you ask me, there’s really only one way to lose weight and keep it off, and that’s to adopt a healthy lifestyle. That includes eating nutritious meals and exercising daily.

But there are plenty of marketers out there would vehemently disagree – because magic pills make money. Acai berry, green tea extract and capsaicin all had their time in the spotlight.

But, let’s explore a supplement that has exploded on the weight loss scene more recently: Garcinia cambogia.

Garcinia cambogia is a small, pumpkin-shaped fruit. You may know it as tamarind. The extract of the fruit is called hydroxycitric acid, and that is what the “magic pills” are made from. But do they work? [9 Meal Schedules: When to Eat to Lose Weight]

Let’s explore the research:

1998 study published in the Journal of the American Medical Association: After a 12-week randomized, double-blind study of overweight men and women, researchers concluded that Garcinia cambogia did not produce significant weight or fat loss above the placebo.

2013 review in the journal Complementary Theories in Medicine: Researchers evaluated clinical trials that used plant extracts as potential treatment for obesity, and found that the evidence was not convincing in most cases. One exception was a combination of Garcinia cambogia taken with another herb called Gymnema sylvestre, which showed a slight increase in weight loss results. It’s a glimmer of hope, but surely, more research needs to be done on the subject.

2005 study in the journal Food and Chemical Toxicology: Researchers tested a high dose of Garcinia cambogia extract on obese male rats. The good news? The rats lost weight! The bad news? Extremely high doses seemed to cause testicular atrophy and toxicity. Yikes!

If you do decide to hop on the latest bandwagon, whether it is Garcinia cambogia or some other plant-based extract, proceed with caution. If you’re talking any prescription medications, talk to your doctor before adding any herbal supplement. There may be dangerous interactions. And as researchers saw in the 2005 study on rats, there may be consequences to taking large doses. [Related: Garcinia Cambogia Supplement Often Lacks Active Ingredient, Study Finds]

Until we have more research to draw from, we can’t know what is truly safe.

Healthy Bites appears weekly on LiveScience. Deborah Herlax Enos is a certified nutritionist and a health coach and weight loss expert in the Seattle area with more than 20 years of experience. Read more tips on her blog, Health in a Hurry!

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Weight Loss Products

Herbal Teas – New Stakeholders – Categories, Quality Factors, Constraints | FNB News

FnbNewsAmalgamation of Industries
With the spread of Internet and various social media platforms, a large segment of society is reasonably aware of the enormous health benefits associated with ancient Indian Ayurvedic herbs.

Also, they understand that most of the common herbs have no or little side- effects, and any little side-effects are far outweighed in relation to the potential health benefits. Simultaneously, people are becoming more and more aware of serious side-effects associated with long-term usage of allopathic medicines.

Green tea existed in China and other countries for centuries. With a long list of health benefits associated with green tea, one would wonder what took it so long to reach India! Possibly, this awareness had a positive correlation with the growth of social media platforms. The other premium varieties like oolong and white teas are still less known to people.

While the awareness towards green tea increased significantly over past 3-4 years, the acceptance still remained at a low level due to its bitter taste.

The amalgamation of green tea and herbs offered new opportunities to both herbal and tea industries. Herbal companies did not know about tea, and tea companies did not know about herbs. Both these sets of companies were slow to innovation and lacked agility. Therefore, a new set of entrepreneurs/startups sensed a business opportunity to leverage combined herbal health benefits by blending herbs with teas.

Blending of Herbs with Tea offer Multiple Advantage
These blends are made targeting specific health themes as per the need of society.

Bitter taste of green tea is suppressed by herbal taste. In fact, certain herbs make the tea taste quite pleasant.

Herbal medicines in traditional form like capsules, tablets and syrup are typically consumed with a feeling of being patient, and people stop taking these as soon as they recover from the ailment. In the form of herbal tea, provided it is reasonably tasty, people do not mind accepting these herbal teas as part of their regular lifestyle after recovery.

With warm/hot water as the media, the absorption of herbs in the form of herbal tea is better in the body. Also, unlike tablets and capsules, the absorption of herbs starts right from when tea goes from mouth to throat and further down in the body.

Categories of Herbal Teas
Herbal teas can be divided into two segments:

Wellness segment: It covers basic health themes like detoxification, immunity system, slimming, relaxation, refreshing, digestion and metabolism.

Illness segment:
It covers chronic issues like diabetes, high BP, uric acid, joint pain, acidity, blood purification, thyroid and cancer.

Detox teas currently available in the market vary a lot in terms of their formulation. Human psychology also plays a role as people tend to get more convinced about the efficacy of the blend by the number of herbs used in the formulation. Blending 10-20 herbs in a formulation has become a common practice.

Combo packs of detox teas for morning, afternoon and late evening are also becoming popular. In addition to the common theme of detoxification and slimming, these variants have additional themes. For example, Detox-Morning focusses on refreshing/energising and power. Detox-Afternoon focusses more on digestion, whereas Detox-Evening includes certain herbs for relaxation.

As people graduate to the next level, they look for teas for their specific health needs. This segment is still taking shape.

While most people in India related only green tea with health, black orthodox tea without milk is also quite healthy, and tasty too. Black tea based blends are more accepted in countries like USA and Canada.

Quality Aspects

As this is a relatively new product segment, the customers are not able to understand and appreciate inherent quality aspects! They accept herbal teas as long as teas have aesthetic appeal and acceptable taste. Suppliers are taking advantage of the same, and often compromise of the quality aspects to keep the costs low.

The origin of herbs, production practices, and the process of drying, storage, cutting and sterilisation play an important role in the quality of herbs.

Organically produced herbs in pollution- and dust-free Himalayan region are far better than the herbs produced in plain regions. Herbs can be sun and/or shade dried or machine dried. As most herbs are seasonal, long-term cold storage at appropriate temperature becomes a need.

Herbs need to be cut in different sizes based upon the target product. Conventional teabags require TBC size(1-2mm), pyramid teabags require 3-6mm and loose tea pack require 5-12 mm cut size. Powdered herbs are not good for consumption, and also spoil aesthetic appeal. Pulverisation or multiple rounds of cutting result in loss of aroma.

Sterilisation of herbs is also important to stop any bacterial growth. Certain herbs like chamomile, mint, peppermint and tulsi are quite susceptible to catching insects. There are multiple sterilisation processes e.g. steam, gas (Ethylene Dioxide), gamma rays and microwave.

Tea – Quality Factors
Whole leaf teas are better in comparison to broken leaf, fanning and dust. Whole leaf tea leaves require a lot of space for expansion, and therefore come in loose packs, or pyramid shaped teabags. Conventional teabags have tea fanning/dust which is relatively poor in quality.

Darjeeling teas have best aroma, whereas Assam teas are strong in taste.

First flush teas produced during March-April have best aroma. Second flush teas produced during May before monsoon are strong in taste, and have good aroma. The quality goes down after monsoon.

A good quality of tea would have only top bud and two leaves of the plant, termed as‘Premium Pluck.’

Herbs and teas have different brewing parameters. Herbs are typically brewed at 99 degree C for 5 minutes, whereas green tea is brewed at 80 degree C for 2 minutes. Blending experts overcome this issue by managing the ratio of tea and herbal ingredients, and also use some dominating herbs to suppress the bitterness of green tea.

Selling Channels
E-Retail:
Online selling is a big enabler, particularly for specific health solution. Amazon/Flipkart provide relatively large volume at low margin. Promotion of own website takes a long time to capture traffic.

Traditional stores/super market keep only limited varieties of wellness teas as their shelf cost is quite high.

Multi-Level Marketing (MLM) is a good platform for herbal teas as agents have a good story to approach customers.

Hotel/Restaurants/Cafes (HoReCa) have limited potential for herbal teas. Customers prefer to use herbal teas at home, and experiment with other fruit and flower flavoured teas in cafes.

Institutional sale is limited to basic varieties of cost-effective herbal teabags.

Nutritionists, dietitians offer a good channel as they have readymade customer base.

Constraints faced by Herbal Tea Industry
As this industry is primarily driven by startups, they often face capital constraints. While people prefer the convenience of teabags, it becomes difficult for companies to come up with too many varieties of teabags. Each variety of teabag requires an initial investment in the order of Rs 2 lakh, which becomes a significant amount during experimentation phase.

Managing various sales channels also require people with different skill sets. Attracting and retaining such a talent is often difficult for startups.

The regulatory framework by multiple government bodies also overlaps in certain areas causing confusion and overheads.

Future Trends

1. Herbal-Milk tea: 95% people in India consume milk tea, and are likely to continue to do so. As soon as milk is added to tea, all the health benefits associated with tea are lost. However, herbs could still be added to milk tea to make it a healthier option. Baidyanath (Kapiva) have come up with a set of such teas.
2. Make your own herbal tea: People are likely to choose herbs for their specific health needs, and request herbal tea manufacturers to make a suitable tasty blend incorporating those herbs.
3. Use of unique herbs: There are unique herbs produced in remote regions whose knowledge is limited to locals/tribes in those regions. Discovery and production of such herbs would get more and more institutionalised, and incorporated in herbal tea industry.