The women's fitness blog

Many women who hit the gym have a secret goal they don’t normally tell you. A lot of women want to know the type of exercises required to add a little bit of mass and strength to their chest, in hopes of preventing gravity from taking it’s course.


A weak back and tight chest muscles can result in poor posture in women. An improved posture, however would create the illusion of a firmer and larger bust. But whatever the reason, it is quite easy to exercise the chest to achieve this.

Well, to save you from the embarrassment of having to ask that question, here are a few pointers that may prove to be useful. Basically, any chest exercise will help, but women may want to consider the following for a more ‘uplifting’ result:

1. The most popular mass builder is the bench press (which I don’t see enough women doing at the free weights area). The machine chest press works fine too, but free weights do have their advantages in terms of adding variety to a dull routin and effectiveness, especially if you’ve been dependant on machines for too long. As intimidating as it may look, this is not a ‘men-only’ exercise. Try the bench press with either barbells or dumbbells.

2. Ensure you also include inclined presses into your chest workout. If you’re female, inclines help to keep your chest up and if you’re male - it will keep you from looking like you have man boobs!

3. Try the Butterfly:
- Lay on the bench/floor/flat ground and hold the weights to your side in your hands when you lay down.
- Now, lift the weights as if you’re trying to meet your hands over top of your chest (imagine you’re hugging a tree trunk, which means don’t bend your elbows too much)
- Hold the peak contraction at the top for a few seconds then return to the start position fully in control of the weights, and repeat.

Be persistent, train hard, keep your diet in check and the results will show. Nobody said it would be easy. Then again, you could always opt for surgery. Ouch.

Labels: breasts, chest, firmer breasts

The old theory was that cellulite was caused by toxins building up under the skin but that's probably not true. It's more likely to be the result of poor skin structure, causing the fibre to split. This means fat pushes out through the holes in the fibres creating that lumpy effect. In other words, your bottom is rather like and old mattress with the stuffing sticking out!

Chances are the problem is genetic and lies with the X chromosome (only women have this which would explain why men don't get cellulite; it could also be partly down to the fact that women have naturally higher body fat than men). While all this may mean cellulite isn't your fault, reducing its appearance is within your control. So without further delay:

Our top ten ways to control and manage cellulite.

1. BODY BRUSHING

Some experts claim, this is the key to total cellulite removal, saying, it helps speed up the lymph system to remove toxins from the body. Of course, it depends on the whole cellulite/toxins theory, but as an active lymphatic system helps improve your skin anyway there's no harm in trying it. For the best results dampen your skin then use a firm - bristled brush to stroke each limb briskly in the direction of the heart. Do this twice daily, but be careful- applying perfumed products directly afterwards can irritate. Wait at least half an hour before using any products.

2. DIET

Many different eating plans claim to beat cellulite but there's no miracle cure - eating watermelon for three days won't make your thighs dimple-free.

Instead the best anti- cellulite diet is rich in, fruit and vegetables. It's low in fat (about 25 per cent of your daily calories should come from fat - that's around 50 grams a day). It's low in toxins like, caffeine, nicotine and alcohol. Drink, at least two liters of water a day. Choose protein wisely. Avoid-red meat. Opt for chicken, or best of all, fish. Limit eggs. Limit sugar, salt and spices. Substitute with herbs and seeds. Give up smoking- it hampers circulation. Well-cooked pulses such as lentils, mung beans, red kidney beans are good sources of fibre.

3. EXERCISE

Not only does exercise, burn the excess fat that can cause cellulite, it also increase blood flow to the surface of the skin and this plumps the skin making it less noticeable. For the best results you need to do 30 to 60 minutes of aerobic exercise, four to six times a week. Weights also help as they firm the muscles under the skin which helps disguise cellulite. You should notice an improvement in six weeks.

4. MASSAGE

Massage is supposed to speed out the circulation by kneading the cellulite areas, and is also supposed to help break down toxins and fat. Certainly the, only approved treatment for cellulite ( entomology ) use rollers to squish and squash the skin, though the pressure used is more intense than you'll ever manage on your own. If you have the time, try it. Using your moisturizer a cellulite cream or detoxifying massage oil, spend five to ten minutes on each area rubbing, rolling and pressing the cellulite.

5. CREAMS

The most important ingredients in cellulite creams now are those called phosphodiesterase inhibitors. In plain simple english these stop production of the enzyme that leads to fat storage in our body and so cause the dimples to shrink. Many ingredients have this effect including, caffeine aminophylline theophylline, kola nut and guarana. Along side these are ingredients like, menthol or butcher 's broom which helps dilate blood vessels increasing circulation in the area- gingko, biloba which is said to firm the skin and lemon and fennel which helps detox the body and repair skin. Apply the cream two hours after eating or one hour before meal. Your body will only burn fat when it has none in the bloodstream.

Whatever happens, don't expect any improvements for six to eight weeks and don't expect the cellulite to disappear completely the creams only, ever promise to reduce it.

6. MOISTURIZERS

Plumped out skin shows cellulite less, than dehydrated skin, so it's a good idea to incorporate body lotion application into your daily regime.

7. SUNSCREEN

Cellulite gets worse, as collagen and elastin levels decrease in the body. Making a regular use of sun protection will slow, that decrease and add moisture, too.

8. FAKE TAN:

The darker your skin, the less noticeable cellulite will be, as the shadows caused by the dimpling will be less obvious. Also read, Tanning: for a natural golden appearance.

9. SALON TREATMENTS

Cellulite treatment offered at salons includes, a list of body wraps, ultrasound and electrotherapy.
Body wrap treatments may include exfoliation, pressure-points massage with algae or clay based creams or gels, plus a firming seaweed body mask that targets hips and thighs. Five to eight treatments are recommended.

Ultrasound, on the other hand is a medical method of breaking down fatty deposits, kidney and gallstone. Sound waves penetrate tissue, causing fat cells to oscillate a million times per second. The mini-internal massage breaks down fat ready for removal by the lymph. Although, noticeable results are claimed after three treatment, but 10-12 are recommended.

Electrotherapy involves the use of two types of electric pulse (Faradic and galvanic), which can be used individually or combined to tone tissue and help break down cellulite. In case of Faradic current, electrodes sheathed in fabric or plastic pads are strapped to the muscles. When impulses are sent to the electrodes, the muscles automatically contract. In this way the muscles are progressively toned. The Galvanic current on the other hand, alters the skin's resistance barrier and pushes moisturizing and fat-dissolving treatment formulas in deeper. Metal probes or rollers move gently over the skin's surface, spreading the current along with the cream. Micro-current in form of galvanic current is used to tone flabby skin and leave it looking smooth, plump and "lifted."

10. CLINICAL SOLUTIONS

If you have tried everything and the cellulite still won't shift, cosmetic surgery may be the solution. Shed some weight first if you need to-for there are no couch potato's substitute for sane body maintenance. Results will vary individually and nor are they permanent.

Cellulolipolysis- Under this treatment, electrolysis-type needles are inserted just under the skin and attached to the electrodes. Weak electric current forces fat cells to burn energy by sheer resistance. Some bruising is inevitable due to needles. This has to done under strict medical conditions.

Mesotherapy- Air pressure and tiny sub-skin introduce droplets of thyroid-mimicking drugs (such asamino-phylline, enzymes, and vasodilators) to remind fat cells to burn energy. Circulation and lymph is also boosted. 10-15 sessions are recommended.

Liposuction- This is the final and most permanent solution to cellulite. A Cannula is inserted deep into the skin and the fat is sucked out. Up to 2.5 litres can be removed in one session. The surgeon move the cannula vigorously back and forth, and from side to side to generalize the suction and prevent furrowing- the technique's greatest drawback. Fat reduction
is obviously immediate, but it takes almost a year for the area to settle and show final results.

Finally, strengthening the skin fibres, plumping the skin's surfaces and breaking down the stubborn fat and toxins deposits, can help minimize the look of cellulite.

Labels: cellulite

Most of our lifetimes are spent at our work places. With all the other things that keep us busy in our free time, it makes sense to keep fit at work. Only a fit person can pay his/her full potential in work.


Sadly, most people are desk bound at work. We cannot all be postmen or women! Our bodies were made to move though. The more active the better. Giving our bodies the workout that they deserve also helps our minds to think clearer. So here are a few tips on how to keep fit at work.

Try some of the following tips to be fit at your workplace :-

- Park your car further away. You can also get off one bus stop too soon if you take the bus to work. Remember to wear comfortable shoes and to get earlier out of the house. If you drive to the bus/train station, why not walk there?

- Maintain a healthy diet when you are at work. No office biscuits. Try to have some fruit and vegetables at lunch. Fruit keeps you active at work and vegetables are good for your eyes and skin.

- Always take lots of water to work. Water provides essential minerals and oxygen in your body, which makes you feel more awake.

- Take a break after every 30 minutes and keep moving. Do not sit idle on your chair for more then 30 minutes. Keeping moving helps circulation and metabolism.

- Have something to eat on your table. When you are working in long working shifts, sometimes you forget to eat regularly.

- Do stretches at your desk. Place your hands behind your lower back while sitting up straight. Move your right ear toward your right shoulder and then slowly move your left ear toward your left shoulder. Then, look down at your desk while pulling in your stomach muscles and straighten your back. Then look up at the ceiling. These and other stretches can help protect your back during the working day.

- Sit on an exercise ball. Swapping your chair for a exercise ball / swiss ball necessitates balance, creates good posture and exercises your core muscles.

- Have a good meal, whether its a lunch, dinner or breakfast in office. And remember to take a walk after these meals. Walking keeps your digestive system ticking over.

- Go out for lunch. Don't go out to eat a huge meal. Take the time to walk to the nearest park to eat your sandwich from home there. You can go window shopping or go and get a sandwich from that nice deli three blocks away. Walk every week in another direction to discover another part of the area you work in.

- Don't use the elevator/lift. Climb the stairs, it does wonders for your backside. If you work, or live, in a very tall building you can get of the elevator a few floors lower than yours. You can add an extra floor of climbing stairs once a week.

- Make a good environment in office and be happy at work. Because a happy person can achieve lots of things in life. Make lots of friends at work. Give them advice and share your thoughts and ideas with them. Your motivation to stay healthy will stay high.

- Talk to your colleagues in person, rather than using the phone or email. If possible, get up and go and talk to them in person. You can tell them that you have send them an email with the information they were looking for! This also gets you away from the people pestering you at your desk!

- Make use of the facilities. Some workplaces have a gym that you can use during your lunch break. Maybe there is a gym just around the corner from where you work. Even a nearby swimming pool would be great for a few laps during your break.

- Ask your employer to help. Use your imagination - employers will be open to suggestions that keep their employees happy. Maybe you can convince them to install showers, for instance. Showers at work open up a lot of options. You can cycle to work, or even jog if it is not too far away. You can also go for a jog before work or during your lunch break.


Try all these above tips. The secret is to keep moving. Make other people tired of just looking at YOU. It will be hard in the beginning, that is guaranteed. But you once you have got your momentum going, you will be the fittest person at work.

Labels: busy lifestyle, keeping fit, work