The exercises to lose weight you should do once you are over 40

Many people believe that regular exercise is the solution for all health problems, even those related to natural aging process. Of course, this is an irreversible effect that we are all bound to go through sooner or later. However, there are certain types of workouts that can prevent the most typical diseases derived from the passage of age.

Physical activity can increase life expectancy by limiting the development and progression of chronic diseases, especially once over 40 years old, an age in which everyone begins to think about what will come from then on. “There comes a time in life when we realize that we are not invincible “, he comments Holly Perkins, personal trainer, in ‘Prevention‘.

Strength training has been shown to decrease pain associated with arthritis and prevent its onset

“Believe it or not, the body begins to age after 30, in a decline that becomes more aggressive with each passing year, “he reasons. For this reason, below we will see four exercises for each age-specific condition to perform each week once you pass the quarantine, and above all, to keep you healthy, happy and in good physical shape.


Photo: iStock.
Photo: iStock.

As the name suggests, these types of exercises serve to keep the to the most important organ in the whole body: the heart. Running, dancing, cycling, walking or swimming. Any of these activities will make your heart not stop pumping and stay In perfect health. “You must apply a minimum of effort in cardio workouts for you to notice results, and do them regularly so that what is gained is not reversed“, aconseja Perkins.

High impact

Source: iStock
Source: iStock

According to the British National Osteoporysis Foundation, About one in two women over the age of 50 will break a bone due to osteoporosis, a disease in which the bones become weak, increasing the risk of fractures. One of the best methods to counteract this effect is consume a lot of calcium and do high intensity sports or weights: tennis, sprint races or basketball are some of the sports recommended by the expert.

Of strength

Photo: iStock.
Photo: iStock.

These types of workouts are great for reducing the risk of arthritis, which increases with age. The aches and pains can appear at any time in life, but they occur more frequently after the age of 40. “Strength training has been shown to decrease pain associated with arthritis and it prevents their onset, “explains Perkins.” You don’t have to spend hours in the gym lifting weights, all you need is to do squats or deadlifts to strengthen your joints and muscles. “


Photo: iStock.
Photo: iStock.

This type of sport is great to combat mental disorders such as depression, which are more frequent among the population than we would like. Although all exercise can help, more and more research shows that yoga is the best exercise to reduce stress and improve mood. A study published in the ‘US National Library of Medicine‘attests that this activity increases levels of GABA, a neurotransmitter that regulates mood.

“We know for sure that yoga is very good for reducing stress, and we know that there is a correlation between anxiety and mood disorders,” says Perkins. “Even better, certain types of yoga can also pass for weight training and they even offer advantages for cardiovascular health, which is why it is a very complete type of sport “.


There are more details about the Epstein case. And they are more controversial than ever – Current

Surviving Jeffrey Epstein, from the North American channel Lifetime, is a documentary series divided into four parts about Jeffrey Epstein, the businessman accused of sexual abuse and rape of hundreds of children and women, who committed suicide in August 2019 after being arrested (the circumstances of his death remain unclear).

The case had already been addressed in the documentary Netflix Jeffrey Epstein: Filthy Rich, launched in May of this year, which featured several witnesses and alleged victims of the plot that Jeffrey put together in almost two decades and that involves names as big as Donald e Melania Trump, Harvey Weinstein, Bill Clinton it’s the Prince André, Or until Elon Musk or Kevin Spacey. And above all the name of Ghislaine Maxwell, his former companion and accomplice, detained in July this year. Like Epstein, she also allegedly collaborated on these crimes: we are talking about hundreds of young teenagers involved in sexual abuse and rape schemes.

The new documentary is based on testimonies of eight women different people who say they were abused by Epstein, as well as experts and former members of circles close to Epstein and Ghislaine Maxwell. In addition to personal narratives, Surviving Jeffrey Epstein paints a damning picture of how the financial entrepreneur, who made his professional debut on Wall Street illegally, allegedly prepared his victims.

The team behind the documentary said it updated it at the last minute after Ghislaine Maxwell’s arrest, precisely on the grounds that she conspired with Epstein to sexually abuse minors. Maxwell pleaded not guilty to the charges and his lawyers argued that she became a “scapegoat” after Epstein’s death.

The documentary brings new controversial information to the case. As the The Independent, Christopher Mason, an old acquaintance of Maxwell’s and television presenter, claims in the documentary that she hired him to write what would be a birthday gift to Epstein on the occasion of his 40th anniversary. “I barely knew him, but Ghislaine was very specific about certain phrases and information that had to be in the song,” he says, in the first episode of the series. “She asked me to knock on the door at the appointed time, come in, sit on the floor and play this song”, he adds.

Mason reads the song out loud with rhymes, beginning with a rather innocent reference to Epstein’s gray hair. The tone, however, changes as he continues: “He looks older, but it is clear from his smile, the older, the younger. Ghislaine was praising him, and went so far as to say he had erections 24 hours a day. per day” [em inglês: “He sure looks older but it’s clear from his smile, the older he gets, the more juvenile/ Ghislaine is lavishing him with her affections, she claims he has 24-hour erections].”

Surviving Jeffrey Epstein also explores how Epstein developed a mysterious and seductive personality in the 1980s, from his work as a teacher at Dalton to a career in high finance. Susan Semel, a former Dalton professor, describes Epstein as not being “the typical Dalton teacher“In the documentary, holding a photograph of Epstein during her time at the educational institution, she adds:” Normally, [os professores] they wore no sports suits, golden chains and open shirts exposing a certain amount of chest. It looked like something out of the movie Saturday Night Fever“.

THE Prince André he is in trouble again. In the first documentary he had already been accused of sexually abusing a 17-year-old girl at least three times: once on the private island of Epstein, once at Ghislaine’s, and once in New York. With the new documentary, your involvement is again in the sights of researchers. “Prince André is not the fairytale prince we imagine,” says Virginia Roberts Giuffre, the victim who accuses the prince, in the third part of the documentary. “He must be held accountable.” Virginia appears in a photograph next to it, the same image that he says he does not remember ever taking.

According to Vanity Fair, the alleged victim Lisa Phillips also states that Giuffre was not the only woman that Epstein referred to Prince André. “Most of the girls didn’t talk about what happened to Prince André, but I had a very close friend who confided in me about her experience with him,” says Phillips in the series. “She told me that Jeffrey instructed her to enter a room and have sex with Prince André.

What can in fact condemn this and other characters in the enredo Epstein it is the possibility of having camcorders hidden in strategic places in all rooms. All the material can be in Ghislaine’s hands and about to see the light of day. Apparently, it was this material that Epstein used to blackmail more powerful figures like his closest “friends”, using it for trafficking influences.


A medicine against migraine produces a rare medieval disease in a woman

Migraine is one of the 20 diseases disabling diseases in the world, and it is estimated that it affects 15% of the world’s population. Hammering in the head or temples, vomiting, dazzling and even sometimes tingling or limbs falling asleep. The first time you experience it is always traumatic, to the point that some people come to believe that they are suffering something more serious, like a stroke. Unfortunately, they have no cure, and the only thing that can be tried is to prevent them.

But what if prevention is even worse? This is what happened to a 24-year-old Indian woman, as collected ‘Live Science‘: the medicine he was taking for his migraine gave him a strange burning sensation in his legs and the loss of one of his toes, he also experienced problems walking and, according to the doctors, his legs were’ cold to the touch ‘ . When she went to the doctor, worried about her situation, she explained that four days before she had started taking ergotamine to fight the headaches caused by the migraines she suffers. The woman was born with HIV and, in addition, has to take several antiviral drugs to treat the disease.

During the Middle Ages, ergot poisonings were common. The disease began with an intense cold in the extremities

After studying the case, the doctors she was diagnosed with ergotism, also called san antonio fire, a disease caused by ergot poisoning, a parasitic fungus of this cereal. One of the substances produced by this fungus is the aforementioned ergotamine, whose main medical indication is day in migraine crisis when they are resistant to traditional painkillers. It is reserved for severe cases, but its use in migraines with aura is debated and is generally discouraged. The effects of its poisoning translate into hallucinations, seizures, arterial contraction, necrosis or appearance of gangrene in the extremities.

During the Middle Agesergot poisonings were frequent and hospitals were even created that were exclusively dedicated to caring for these patients. The disease started with sudden intense cold in all limbs to become a sharp burn. Many victims managed to survive but were mutilated: they could lose all their limbs. The patient could also suffer abdominal pain that ended in sudden death and, in pregnant women, caused abortions.

Treatment did not come fast enough to prevent gangrene in one of the toes on his left foot, which had to be amputated

Public health measures to prevent ergotism, such as removing infected (looking black) kernels from the crop, began in the 19th century, and the disease has since been listed as rare. In the case of medicines that contain ergot and are used for medical purposes, as we have already mentioned, some people can develop ergotism despite taking the recommended doses, this can occur when they are also taking other medications. This is what happened to the woman who came to the hospital two weeks ago, as she was taking ritonavir as part of her HIV treatment.

Doctors treated her ergotism with heparin, and Your symptoms they soon got better: the pain subsided and her legs warmed up. However, the treatment did not come quickly enough to prevent gangrene in one of the toes of your left foot, which had to be amputated. Two weeks later, the subsequent follow-up reportedly found that he had better blood flow in both legs.


Tips to achieve emotional well-being

Indeed, this attitude creates mistrust and cancels the empathy necessary for work, social and affective interaction, because by not feeling or generating love, flexibility and consideration for the other, we are excluded from harboring positive and healthy feelings. If only resentment lives in our minds, we will prevent the feelings of forgiveness and reconciliation that are the basis of emotional well-being.

Many times, the emotions that invade us and lead to emotional imbalance are usually those of resentment, anguish, anxiety, guilt, sadness, denial, anger, envy, hatred, worry and shame , among other.

On the contrary, some of the feelings that produce well-being when experiencing them are love, acceptance, joy, enthusiasm, hope, joy, passion, illusion and personal satisfaction.

To begin to enjoy the benefit of these emotional first aid, we must learn to control breathing in any situation. This is a practice that helps us to exercise emotional well-being, being the basis for achieving inner balance.

First, we must squint, breathe slowly and deeply in order to observe how oxygen enters our lungs and expands them. Then, we feel a great rest when exhaling the air that frees us from the inner tension caused by stress.

In this way, aggressive and toxic thoughts dissolve in our mind. More relaxed, we can become aware if we are including excluding others or ourselves before the situation that generated this mental confusion.

Letting a few moments pass without fighting this emotion helps us regain our sanity. Remember that a released emotion lasts a short time and a repressed emotion continues to hurt us.

The important thing is not to let ourselves be dominated by emotions and not fear them. Rather, it is necessary to begin to know what they are really composed of and what was the cause of their appearance in our lives. In this way, we will be able to regain confidence in ourselves.

More strategies for our emotional well-being


Ghislaine Maxwell Arrest Puts New Twist On “Surviving Jeffrey Epstein”

The filmmakers behind “Surviving Jeffrey Epstein” were quick to act when Ghislaine Maxwell was arrested on federal charges for allegedly facilitating the financier’s sexual abuse.

The fourth episode of the new Lifetime documentary series, which was originally to be a panel discussion with survivors, was changed to focus on Maxwell’s alleged crimes and how he prepared potential victims by instructing them on what to do with Epstein. .

The filmmakers also incorporated more of Maxwell’s story into the series overall and conducted additional interviews. The four-part series will be delivered to Lifetime just in time for its premiere Sunday.

“Our timing was incredible,” said executive producer Robert Friedman.

This isn’t the first time the filmmakers had to change their plans. Production was underway when Epstein, 66, committed suicide in a New York prison last August following his arrest on sex trafficking charges. He had pleaded not guilty to sexually abusing teenagers, some as young as 14, in New York and Florida in the early 2000s. In their lawsuits, the women say the abuse lasted for decades.

Ricki Stern, a co-producer and co-director of the series, said Epstein’s death “opened an opportunity to tell his interviewees’ you don’t have to keep anything to yourself, the guy is dead.” Now we can speak more openly and honestly and with details that I think had he not been found dead, perhaps we would have had more legal maneuvering and careful consideration. “

However, adds co-producer and co-director Anne Sundberg, for the victims “there was a sense of real hopelessness after Epstein’s death and with all the battles over the legal settlement over his assets, there was a sense that there would never be clarity or justice. The fact that it was finally achieved (after Maxwell’s arrest) is extraordinary. “

Maxwell’s arrest just a month before the series launched sparked “a run, but it was definitely worth it,” Sundberg said. “We were about to faint,” Friedman joked. “The team has been great. We work to tell a story practically in real time ”.

Maxwell, 58, who has been in prison since she was arrested July 2 at her home in New Hampshire, has pleaded not guilty to participating in the abuse of minors at times, one of whom was 14 years old.

As his case unfolds in court, Friedman says the intention is “to tell this as an ongoing story.”

Lifetime is also responsible for the Peabody Award-winning and Emmy-nominated documentary series “Surviving R. Kelly.” It was not until after the series aired in 2019 that the investigation of the singer, also accused of sexual abuse of minors, intensified. Kelly faces a variety of charges in three states.

Lifetime partnered with Rise, a nonprofit anti-racial discrimination organization, to air public service announcements with Epstein survivors during the airing of the documentary calling for the drafting of sexual abuse survivors’ rights acts. It will also broadcast an announcement from the anti-sexual abuse organization RAINN with information on a helpline and resources for those in need.


Samuel Little: A life told corpse by corpse | International

Portraits made by Samuel Little of his victims. On video, the testimonies of the murderer. ap | Reuters

At the end of life, one should remember the best moments with family and friends, the people who fell in love with him and the best trips. Samuel Little remembers killing 93 women.

Little is 79 years old. He started counting his crimes for the first time a year and a half ago. He remembers in as much detail as coldly the murders he committed more than four decades ago. He also has a photographic memory that allows him to make portraits of his victims. They were mostly young African American women, alone, living on the fringes.

With Little’s confessions, the FBI is asking for help from all law enforcement agencies in the country and citizens to help name those stories. This week, the FBI announced that it has already managed to prove 50 of those crimes. The figure is relevant because it officially makes Little the biggest serial killer in United States history. Former Gary Ridgway was convicted of 49. Federal police have released Little’s portraits and some of Little’s confessions in a series of videos that dwarf any television fiction.

In one of the videos, Little tells the story of Ruth, a light-toned black woman. Outskirts of Little Rock, Arkansas, in 1992 or 1993. “Oh my friend, I loved it. I forgot her name … wait, I think it was Ruth. It was very big. His teeth were crooked. He had a gap between his teeth. If that is. And it was a light skin color … honey. And her hair was not very long. ” He picked her up from a house where he was with other women smoking crack. They spent two days together driving around the city and committing small shoplifting. They went to the Sears and Kroger’s stores, he remembers exactly. At the Kroger’s in Little Rock, he was arrested.

Samuel Little, during the trial against him in Los Angeles in 2013. AP

The woman did not know what to do by herself, so she stayed in the car, parked in the store. She stayed until the owner called the police station and dropped the charges only to have Little take her away. “They let me go!”. Little laughs as he tells it. He is a 79-year-old man telling another anecdote of his life. The video of the interview omits the part in which he killed that woman. The fragment ends by telling that he took her to a cornfield where there was a pile of garbage. “I parked the car looking out to see if someone was coming. I got her out of the car. It was too heavy to carry. So I just took it out of the car and left it there in the trash. ”

Little never especially fled from justice. It was simply not detected by the system. He was born in 1940 in Georgia. His first arrest is recorded in 1956. Over the years, he was detained dozens of times. He was a drunkard and a tramp. Many times the local authorities were content to kick him out of town. He killed and went to another place. He was eventually arrested for rape and murder, but was released on both counts. Finally, in 2012, he was detained at a Kentucky homeless shelter on a pending drug issue in Los Angeles.

Little’s DNA suddenly solved three crimes from the Los Angeles police files. Carol Alford, 41, whose body was found in an alley in 1987. Audrey Nelson, 35, found in a container in 1989. Guadalupe Apodaca, 46, whose body was left in a garage that same year. Little denied the allegations to the end. Two physical tests had traces of his DNA. The odds that it wasn’t him were 1 in 450 quintillion, prosecutor Beth Silverman told the court. On September 25, he was sentenced to three life terms. “I didn’t!” He yelled during the hearing.

Los Angeles police released Little’s DNA to the FBI, which put him in the violent crime database. Dozens of matches began to appear across the country. One of them, very clear, in Odessa, Texas. Denise Brothers was an African American prostitute whose body was found in a bush behind a parking lot. The case was 24 years unsolved. In 2018, a Texas Rangers agent named James Holland, a specialist in obtaining confessions from murderers, traveled to see Little at California State Prison. There he got the confession. Little remembered tiny details, like the fact that Brothers was wearing false teeth.

Montage of police photos of Litlle made by the FBI.

Montage of police photos of Litlle made by the FBI. EFE

Little wanted to change prison. In return, he would speak. He was extradited to Texas with the promise that he would not be sentenced to death. There, Holland chatted with him for 48 days straight in sessions lasting several hours. He confessed to 65 murders. A year and a half after the first confession, Little is back in California State Prison and is still talking. It goes by 93.

“Tell me about Marianne,” Agent Holland asks in another of the videos. “She was what they would call a transgender today,” Little laughs. “A black man dressed as a woman?” Little nods. The crime was in 1972, but Little remembers it with a chilling level of detail. He says he was 19 years old and was from Liberty City, Miami. She had a boyfriend named Wes. He met her at a bar on 17th Street. She was wearing a cream and red miniskirt. He got in his Pontiac Le Mans car and drove down I-27 toward Fort Lauderdale. He entered on a side path that led into the swamps. He left the corpse face down on the mud. You don’t know the exact site. He believes that the body was never found.

Little’s confessions span 45 years and 37 cities in 14 states. Three women in Phoenix, 10 in Miami, 18 in Los Angeles, one in many places. The oldest crime he remembers was in 1970 and the last in 2005. In a report by 60 Minutes On CBS, which aired on October 6, cameras show an encounter between Holland and Little in which the inmate says, “I have had my way in numerous murders of women for 50 years.” “Where have you killed the most?” Asks Holland. “Oh, easy, in Miami and in Los Angeles.”

Little’s victims used to be marginal women. Investigators fear that some deaths were never reported, that no one missed them. Little was a boxer for a time in his life. According to the FBI, he knocked his victims out and then strangled them. There are no stabbings or shots. As prostitutes and drug addicts, investigators fear that some of these crimes were not once classified as homicides, but were mistaken for overdose deaths.

In that report, Holland says that the first thing that caught his attention is how “smart” Little is. “For starters, the photographic memory, his memories of the details,” he explains. “For example, Little remembered strange arches near the place where he killed a woman outside of Miami. Of course, when Miami detectives went to investigate, they found the bows. ” Details like that named the victim: Miriam Chapman. It was 1976.

All of Little’s confessions are credible, according to investigators. That means that in dusty folders in the local police files of the United States there are at least 43 more unsolved cases whose key could be in these stories. “Nothing he has said has turned out to be false. We have been able to verify almost everything he has said, ”said Holland on CBS. Those women existed. They had a name that wasn’t just Ruth or Marianne. They are somewhere. Her killer remembers them.


Regional tournaments, an alternative to bring tennis to life

Weeks go by and the threat linked to the coronavirus persists to an ultra-globalized tennis, which is in full swing and with a season that seems increasingly threatened. A ray of hope could come in the form of regional tournaments that help the machinery to work again.

“All countries will have their own model to get out of confinement and It will be difficult to restart our circuit, since it takes place every week in a different country“Recalled Tuesday the number one in world tennis, Novak Djokovic. “I think there will be more regional tournaments with prizes, but probably no ATP points at the moment,” the Serbian star predicted.

In France, Thierry Ascione, Jo-Wilfried Tsonga’s coach, has been talking about it for weeks. His project aims at a tour in the summer, organized in the south of his country. “The project will only see the light of day in the event that the circuit continues to be delayed and if the government authorizes the organization of this type of tournament, which will gather a little public,” Tsonga himself, also involved in this alternative competition, explained to Eurosport. At the moment, the professional tennis circuit is detained until mid-July.

Exhibition matches

Along these lines of scheduling regional appointments, Austria and Germany announced exhibition matches for May and June, respectively, with the participation of 32 players (including Dominic Thiem, Philipp Kohlschreiber and Jan-Lennard Struff) and 24 players.

The plans of Austrians and Germans seem more viable, since the players have already received authorization to resume training. Thiem posted on social media a photo of him on a clay court, celebrating having been able to exchange “the remote control for a racket”.

A somewhat more elaborate idea was proposed by the trainer Patrick Mouratoglou, who plans to organize not a tournament circuit, but matches starting May 16, behind closed doors on the tracks of the Training Academy that he has in the south of France. “Without spectators, with a softened code of conduct and with the possibility of interacting with the players when changing sides,” says Serena Williams’ coach. In total, ten games would be played according to his idea every weekend, for five weeks, in the framework of an event named Ultimate Tennis Showdown (UTS).

The organizer assures that these duels would be broadcast on television, since at this time there are no major sports competitions underway. So far, four players have been announced for that UTS: the Belgian David Goffin (tenth of the world), Italian Fabio Fognini (eleventh), French Benoît Paire (twenty-second) and the Australian Alexei Popyrin (103º).

Closed-door duels

Another tennis structure has been made available to the players. The Rafa Nadal Academy of Manacor discusses with the ATP the possibility of organizing “a competition campus in the coming months”. The idea is to allow a certain number of “elite players to reside, train and play games with each other, which would be televised so that fans could watch them,” according to a statement from the Spanish star’s Academy.

All this awaiting an official resumption of the circuit, which many see later than the current mid-July date.

There has even been talk of boosting the circuit with closed-door duelsAlthough playing without spectators in the stands is not something that suits the interests of tournament organizers, who cannot be content with just the money from television broadcasting, but also depend heavily on ticket sales. “Can you imagine a Grand Slam final without anyone in the stands?” Fognini asked himself Tuesday, in a live on Instagram with Djokovic.

Tunisian Ons Jabeur, a quarterfinalist at the last Australian Open, even proposed to resume the competitions “in March 2021, in Indian Wells, where everything stopped” in 2020, she told the Eurosport microphone.


The Japanese exercise to tone the body at home with only four minutes a day

To japanese Kenichi Sakuma the ‘top models’ and celebrities consider him a guru of the sport. Thanks to your method simple and cash, has become a ‘coach’ of the ‘fitness’ international. With his tips and exercises, anyone may be able to keep your figure no need to perform training exhausting physics or impossible diets.

In his new book that will go on sale this January, ‘The Sakuma Full Body method’, the Japanese personal trainer helps us to work in just four minutes those parts that need our attention the most: the rebellious areas. These exercises are designed so that anyone, Regardless of your age or physical condition, you can perform them and get results quickly and effectively. The key is to strengthen the muscles and balance them so that our metabolism stays active at all times, which translates into a constant burning of fat throughout the day, which takes place without us realizing it.

Japanese secrets

One of the secrets of the Sakuma method is increase the energy that our body consumes without extra effort: the most efficient way to consume energy without changing your Lifestyle.

Since each person cares about specific areas, Kenichi told us offers series of exercises made for different parts of our body. Be they arms, the hips, the buttocks or the thighs what we are interested in reducing, it will only take a few specific workouts to obtain the body we want.

One of the secrets is to increase the energy that our body consumes without having to make an extra effort

On the one hand, Sakuma presents a series of exercises with which we can downsize any area in an instant. If we have an important event or if we simply want to put on a clothing of a smaller size one day, we will only have to do some simple one-minute exercises that will make us lose size for a whole day. This effect, unlike the training series, is temporaryBut it can be very useful in specific situations.

On the other hand, Sakuma offers us exercises for different parts of the body with a prolonged effect over time. In these cases, the procedure is always the same, regardless of the area involved: stretch, stimulate, establish and fix. With these simple steps, of just one minute each, we will be able to correct the bad muscular habits and reduce the grease and therefore the volume of the arms, hips, buttocks, calves, or legs. Consequently, our posture will be corrected and the body will be stylized.

The first step is learn to stretch muscles. Then, we must activate the ones we want to work on. Once prepared, we will slim down the rebellious areas thanks to stretches with loads. In this way, we not only help the muscle deformed by fat to recover its natural state, but we will also gain flexibility. The last step is as simple as performing exercises of muscle memory so that the muscles do not accumulate fat again and remain as we want during our day to day.

Some exercises

For the arms: When the shoulder blades are higher than normal, the movements of the shoulders are limited and this causes an accumulation of fat in the upper arms. This exercise helps lower the position of the shoulder blades and burn fat.

The first step is to learn to stretch your muscles. Then, we must activate the ones we want to work on

Lie on your back and bend your knees. Place a folded towel twice below the waist. Put your hands under your head and lie on your back. Spread your legs hip-width apart and bend your knees. Turn the waist until you stop touching the towel. Hold this position. While you breathe, tuck your belly in. Hold the position for 20 seconds. Exhale for the first 10 seconds. Inhale once and exhale another 10 seconds. Inhale again. Repeat three times.

Exercise for thighs: With this exercise you will work the gluteus maximus. In doing so, the thigh muscles will relocate properly and regain their shape. Put a towel under your knees to keep your hips from curving too far, so you can correct your pelvic tilt.

Initial pose: put your hands and knees on the floor. Have a towel nearby. Put the towel behind a knee. Hold the towel with the inside of one knee. Keep your ankles flexed and align hands with shoulders. Bring your leg up as you hold the towel. Slowly raise the leg that holds the towel as far as you can. Don’t raise your chin. Lower your leg slowly. Bring your knee slightly forward from the starting position. Repeat ten times.


How to lose weight and increase life expectancy with diet

When we consider the possibility of undergoing a process of weight loss, a wide range of possibilities opens up before us. If our idea is to search the internet we will find millions of tricks to lose weight what they promise great results in no time and with little effort, something that should lead us to doubt such diets.

But there are many other possibilities: nutrition experts agree that following a healthy and healthy diet and combine it with sports usual is the best solution for lose weight that we have left over. A combination that, beyond serving for a certain period of time, should become a daily habit to guarantee the figure in the long term.

But what if the secret was as simple as follow the most common diet in Spain? New studies reveal that the Mediterranean diet is the basis for achieving slim down, but also to achieve lengthening our life expectancies. And it makes perfect sense: Spain is, after Japan, the country with the highest life expectancy in the world.

Mediterranean diet to lose weight

Countries like France, Italy or Greece share the Mediterranean with Spain, but also the food they bring to their tables. Peoples that for years have shared a diet based on the fruits and vegetables, in eating fish and in olive oil, the best fat that we can ingest for the benefit of our body. Without forgetting legumes, cereals and natural products that have been established in our feeding.

Fruits, vegetables and healthy fats such as those from fish and olive oil are the basis of the Mediterranean diet

This Mediterranean diet is not only ideal for living for many years, but it is also very suitable for losing weight. The fact of replace butters and less healthy oils with olive oil, the use of aromatic herbs and spices instead of salt or not eating large amounts of red meat are factors that make this diet one of the most recommended by nutritionists.

In fact, the British public health service, the NHS, notes that “the Mediterranean diet has been linked to good health, including a healthier heart.” Therefore, many experts relate a diet rich in healthy fats such as those from olive oil, blue fish or fruits such as avocado in basic to take care of the heart.

Fruits, vegetables and fish, the basis of the Mediterranean diet (Photo: iStock)
Fruits, vegetables and fish, the basis of the Mediterranean diet (Photo: iStock)

People who follow the Mediterranean diet live, on average, more years and have lower risk of developing disease like diabetes, but also other conditions such as cholesterol or hypertension that can cause cardiovascular disease. Something that has even been confirmed by a recent study by the American College of Cardiology.

What to eat to lose weight

The food pyramid of the Mediterranean diet recommends eating many fruits and vegetables, lots of fish and nuts, and whole grains. In addition, it also allows the consumption of red wine, so it is not necessary to completely eliminate alcohol from our diet when we try to lose weight, as it happens with other processes of weight loss.

What the Mediterranean diet does is eliminate sugary drinks such as soft drinks and artificial juices, recommending tea and coffee instead. And if what we are looking for is to lose weight, the ultimate goal will be consume more calories than we consume daily; It is what is known as caloric deficit and to achieve it it will not be necessary to count calories, but to go outside.

The Mediterranean town is famous for being cheerful, fun, eager to go outside to live together with family, friends or neighbors. That’s one way to cut calories: playing sports, even if it doesn’t seem like it. Walk, stroll, lead a less sedentary life It is one of the formulas to lose weight half a kilo a week, a good mean to lose weight in the long term.

Spain shares with the Mediterranean countries its own culture in which food is a meeting point

Scientists consulted by the British newspaper Express agree that the Mediterranean diet helps not to overeat, one of the reasons that boycott the weight loss plans of many people. Eating healthy and healthy, eating in moderation and living a Mediterranean lifestyle, not very sedentary, is the basis for losing weight in the long term and, in addition, increasing life expectancy. What more could you want?