Side Planks destroy my waistline – especially if they’re pulsed (continued up and down) or weighted. I understand that no matter what size you are, a waist that’s smaller than you’re your chest and hips is a desirable look to achieve. Side planks can build bulk exactly where I like to slim.

What do I do instead?

No-weight Russian side twists!

I didn’t know they were called this when I started doing them, which was back with Denise Austin’s Super Stomachs / Rock Hard Tummies.

Whether standing upright or sitting/laying on the floor, the focus is about creating a twist between the upper and lower body. I don’t use weights because the more resistance, the more bulk – that’s a foundational fitness truth. Instead, I seek to create endurance fatigue. This means that it should be an easy activity that only becomes difficult because I’m doing it for an extended period of time, without a break.

Standing Russian Twist

The image to the right shows the motion of a standing Russian twist with a kettlebell. You can use lightweight if you desire, but I often do the exercise with nothing but my arms. I really like how this image shows the muscles being activated by this simple twisting motion.

Seated Russian Twist

This next image is a basic diagram of the twist performed while seated in a standard “sit-up” position.

Seated Russian Twist Variations

This next image provides a great breakdown of options for the seated Russian Twist, including:

• Modified Version with the feet on the ground is good if you have low back problems or just starting out.
• Regular Version with the feet being held in the air – The lower body will also do a slight twist.
• Advanced Version with feet off the ground, alternate legs between the

If you are going through intermittent fasting, you should know the potential of intermittent fasting on bodybuilding.

As a matter of fact, bodybuilders are required to build muscle mass. This will be done through rigorous exercising, balanced food, and healthy sleep patterns. If any one of these is neglected, it is not possible to witness the change in expected lines.

If you go through intermittent fasting, its impact will be more on bodybuilding. The muscle weight will increase, and there will not be any room for the pileup of fat in your body.

Advantages of Intermittent Fasting

There are many advantages to intermittent fasting. The metabolism will improve. The nutrients will be better absorbed by your body. There is a great craze for intermittent fasting.

The popularity of intermittent fasting is growing all the more because of its great potential in weight reduction.

If you go through complete fasting methods, you will not take any food. You will not supply enough nutrients to your body. The consumption of calories will be very high in bodybuilders. Hence, total fasting is not suggestible for bodybuilders.

On the other hand, there will be greater freedom when you go through intermittent fasting. You will choose various kinds of items as per your likes. There will be a targeted calorie intake, and you will not cross the limit. When you are within those limits, it is possible to get the impact on your body.

How to Make the Most through Intermittent Fasting?

It is possible to make the most through intermittent fasting. The fat-burning rate will be high when you go on an intermittent fast. There will not be excess fat in the body. A fresh pile of fat is arrested, and existing fat will be addressed.

The energy that is generated through the food …

These weird and wonderful health cures have the seal of approval from the experts.

Chilli Fights Indigestion

Well, there’s a reason why this site is named Chilli Fresh!

This might surprise anyone who gets indigestion after a spicy meal, but when researchers in Italy gave 30 indigestion sufferers chilli pepper pills before meals, they had a 60 percent reduction in symptoms in five weeks. It’s said an ingredient called capsaicin in chilli blocks the production of a neurotransmitter called Substance P that transmits pain signals from the nerves to the brain.

Drinking Baking Soda can Improve Your Tennis Game

It might not save your life, but it’s bonkers, so we wanted to investigate it and asked Professor Chen-Kang Chang from the National Taiwan College of Physical Education. He found that tennis players who added a pinch of baking soda to a drink before a game got less tired and their shots stayed accurate for longer.

“The build-up of lactic acid and hydrogen ions in the muscles is considered one reason for fatigue. Bicarbonate neutralizes hydrogen in the blood, meaning the body releases hydrogen from the muscles to balance things, thus reducing fatigue,” he says.

It’s salty, so try mixing it in grape or orange juice. And be careful because while bicarb is safe, it can upset your tummy. Try it at home before you hit the court — and if it bothers you, avoid doing it again.

Cold Showers Make You Happy

Joy probably isn’t the reaction you’d expect from standing in cool water for two to three minutes, but according to a trial at the Virginia Commonwealth University School of Medicine in the US, subjects with mild depression who took one or two cold showers daily found mood improved.

According to Dr Nikolai Shevchuk, who carried out the …

Research continues to prove the “apple a day” mantra is more than an old wives’ tale. Lucas Green reveals why.

With more than 7000 varieties grown worldwide, apples are one of people’s favorite fruits. About 2.6 billion of them are grown here every year, and there are dozens of good reasons to eat them. They’re packed full of antioxidants, dietary fiber and, with a low GI, research has shown they offer protection against everything from heart disease and diabetes to asthma and cancer.

We’ve taken a bite out of several different types to prove that, no matter which variety is the apple of your eye, your health will thank you for it.

Fuji

Originally from Japan, Fujis are large, with a honey-like flavor and pretty pink skin. Like all apples, Fujis are energy-dense — according to both American and Brazilian researchers, this means apples can help with weight loss. Not only does eating an apple before a meal results in chewing through 15 percent fewer kilojoules come mealtime, but they can also help reduce body weight over time.

Sundowner

The sweetness of this variety improves with storage, and like all apples, they may have a role to play in fighting asthma. While several studies have found a link between regular apple consumption and a lower risk of asthma, a study in The Netherlands has also found that apples are one of the few foods that, when eaten during pregnancy, help protect against the development of childhood asthma.

Granny Smith

The Granny Smith is more acidic than most apples, making it an excellent choice for cooking — although it does get sweeter as the fruit ripens. An Australian native, it was first discovered in 1868 by an NSW woman called “Granny” Maria Anne Smith, who spotted a tree growing on her …

Having eye problems is nothing new, and in some ways, we’re much better off than our parents and grandparents were. But there are some aspects of today’s technology and 21st-century living that require a new approach.

Computers

Everyone knows that long periods of computer work increase your risk of muscle and joint pain, but the effects on eye health from time spent peering at your computer are not so obvious. As well as using computers at work, 73 percent of our communities have a home computer. Eyestrain from using your computer can be uncomfortable enough to decrease the amount of time you are able to work in front of a monitor. Fortunately, computer use probably won’t cause any long-term eye problems.

Correct Distance

Focusing your eyes at the same distance puts a strain on your eye muscles and causes fatigue. Computers are here to stay, so, until future technological advances with eye-friendly monitors and laptops, you should take steps to minimize the risks to your eyes with good work habits.

Adjust your monitor: it should be 60cm directly in front of you so that the screen is about arm’s length from your eyes (increase the font size if necessary).

Lighting and Glare

Bright light, illuminated computer screens, and glare make it difficult to see your screen and cause eyestrain, blurred vision, difficulty focusing on objects in the distance, and headaches. Customize the brightness and contrast to suit you and keep dust off your screen as it lowers down on contrast and can cause reflection and glare problems.

Take Eye Breaks

Give your eyes a rest by forcing them to focus on something other than your screen. The University of Canberra Health and Safety site has simple eye exercises to relieve eyestrain from computer use.

Blink

Blinking triggers tears which lubricate …