You don't lose weight because...

1. Exercising on an empty stomach. Do you skip a meal before you start with physical activity? It is time to stop this bad habit because the calories you burn come from the muscles, not from the fat. And the more muscle a person has, the more calories are burned. Having a meal before exercising will not only help you to save muscle mass, but will give you more energy to complete the workout. Perfect meal time is about 1.5-2 hours before starting with physical activity.

2. You reward yourself. "I exercise an hour - I earn two pieces of cake." In your head exercise may  justifies the intake of extra calories, but do not be surprised when the scale does not show the desired results. Physical activity usually does not burn as many calories as you imagine, but significantly less. (For example, one hour aerobics burns about 450 calories and a normal chocolate (100g) has about 500 calories.) It is recommended that your meal after exercise contains about 150 calories.

3. You eat too little. Yes, it is true that if you want to lose weight there should be less calories, but the number of entered calories can be a serious obstacle for weight loss. The human body has built up its own defense mechanism to survive in extreme conditions. When you enter few calories, it slows down the metabolism and burning calories and begins to store fat, because it "thinks" that starvation will continue. Well, at some point, despite exercise your weight will be the same. Generally women should not enter less than 1,200 calories per day.

4. Your workout is a routine. It is great that your workout is a habit, but not when you do it without effort. Repeating the same exercises is not a good strategy for weight loss because the body gets used to the exercises and begin to burn fewer calories. Therefore, your weight will be the same. To lose weight and to have a maximum effect of exercise, you should constantly change the exercises, to increase their intensity, sequence and rest between them.

5. Your weights are too small. Training with weights builds your muscles and speed up your metabolism, which leads to burning more calories. Exercising with light weights does not lead to increased muscle mass. Choose a weight that will tire your muscles after 12 repetitions. When you can do 15 reps with that weights, increase the weight. Minor muscle pain is normal, but you should not feel a strong sharp pain.

6. You are not sleeping enough (7-8 hours). Lack of sleep can reduce the benefits of your body workout and have the opposite effect than desired. For muscles to work at full capacity, you need to give them the needed rest. Moreover, the lack of sleep reduce your energy, slows metabolism and increases your appetite, and does not support your weight loss efforts.

7. You have a health problem. If you are doing everything that is recommended for weight loss and notice that your weight increase rather than decrease, it is best to consult your doctor. There are certain medical conditions that can affect your weight, such as polycystic ovary syndrome, hormonal disorders, thyroid problems, etc.. Also, increased weight can be due to certain medications you take. In any case, it is necessary to consult with an expert.

8. You expect results too soon. If you expect to reduce weight in the first 1-2 weeks of exercise, you can only be disappointed. You can see the exercise benefits after 2-4 weeks, at least. Patience is the key to your success.

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Waist exercises

Here are six effective exercises from fitness guru Elisabeth Halfpapp to eliminate fat around the stomach and for having attractive and thin waist.



1

Sit on the floor next to the wall. Lean on it with the lower back. Bend your knees and place your feet on bigger distance than the width of your hips. Place your hands between your legs and tighten your abs.

While pressing on the floor with the finger tips, lift your legs to a height of about 15 centimeters (see picture). Do 2 sets x 20 reps.

2

Sit on fold cloth next to the wall. Lean on it with the upper part of your back, bend your knees and keep your feet lying on the floor. Place your hands near your hips and hit the floor with the finger tips.

Tighten abdominal muscles and lift your legs off the floor. Close your knees to your chest as much as you can, then straighten your legs so that the feet toes be directed towards the ceiling (see picture). Move your feet 2-3 centimeters towards the wall and pull them back. Repeat 10 such pulses. Make at least two series.

3

Sit on fold cloth in front of the wall. Lean back on your elbows and place your feet on the wall in a straight line.

Tighten abdominal muscles and stretched your hands towards the feet (see picture). Once you take that position, lift the torso 2-3 centimeters above and drop equally. Make 20 such pulses.

Then, hug your knee with your hands and take a rest. Make at least one more series.

4

Lie on the floor with your knees bent. Stretch your hands along with the body. Put your right ankle just above the left knee. Lift the front part of your left foot so that your leg leans only on the heel.

Squeezing your abdominal muscles, lift your hips off the floor (see picture), and then lower them. Do 10 repetitions. Change the leg and make another run.

5

Sit on fold cloth. Lean back on your elbows and bend your knees. Place your feet on the floor.

Tighten abdominal muscles, bend the torso and lift up on the left side. Move your hands to the left and grasp your left leg on the outside (see picture).

Then, let your arms hang to the left side of your body without touching your leg. Lift your body up on the left side on about 2-3 centimeters, and return it back. Make 20 such pulses. Repeat on the right side.

6

Lie down on the floor, leaning on your left elbow so that the forearm is in the normal position with the body. Place fold cloth between your legs above the knees. Lean your right hand on the right thigh.

Lift your hips off the floor so the body make a straight line (see picture). Tighten the towel. Hold this position for 2-3 seconds, and drop to the floor. Do 10 repetitions, and then repeat the same on the right side.

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Physical activity - Calories

Exercise is an important part of the weight loss process and necessary for having a shaped body. Even if you eat healthy food without exercising you will not have a nice shaped body.

Physical activity causes the body to consume more energy and thus more calories. It is well known that we only lose weight if we spend more calories than we consume them. This means that in order to reduce weight, should either reduce calories or burn more calories through exercise.

Each exercise requires a different effort and because of that some exercises are more effective in burning calories and others not so much.

Here are some of the basic physical activity and the number of calories burned for 1 hour:

Physical Activity	121 pounds	132 pounds	154 pounds
Walking (slow)	138	151	176
Walking (fast)	211	230	268
Running (slow)	444	484	564
Running (moderate)	610	665	775
Running (fast)	777	847	987
Cycling (15-20km/h)	333	363	423
Cycling (21-25km/h)	555	605	705
Riding a stationary bike	485	528	616
Swimming	332	361	421
Swimming (butterfly)	609	664	773
Swimming(breaststroke)	554	604	704
Swimming (backstroke)	442	482	562
Dancing (ballet, twist)	360	393	458
Modern dances (slow)	166	181	211
Modern dances (fast)	250	272	317
Aerobic (slow)	277	302	352
Aerobic (fast)	387	422	492
Water Aerobic	221	241	281
Gymnastics	222	242	282
Jumping rope	555	605	705
Exercise with weights	249	271	316
Tai Chi	221	241	281
Boxing (boxing bag)	332	361	421
Kick-boxing	554	604	704
Basketball	444	484	564
Handball	664	724	844
Volleyball	166	181	211
Tennis	388	423	493
Badminton	249	271	316
Ping Pong	222	242	282
Bowling	166	181	211
Billiards	138	151	176
Hiking	444	484	564
Skiing	359	392	457
Ice skating	387	422	492

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Kim Kardashian : Diet

Kim eats few times daily - breakfast, morning snack, lunch, afternoon snack, dinner, evening snack - so her metabolism stays fast all the time.

For this summer Kardashian's coach advise all weight loss enthusiasts to choose at least one eating rule and to comply with it. This rule can be:

`no eating 3 hours before bedtime

`last meal does not contain complex carbohydrates

`protein at every meal

`eating breakfast 30 minutes after waking up

`eating 30 minutes after exercise

`eating fruit at least twice a day

Kim's marriage ended with divorce, but her wedding look will be long remembered. These were Gunnar Peterson's advice for Kim:

`8 hours of sleep. I know it's really difficult, but your body will be stronger!

`Breakfast. Do not skip breakfast or will encourage the body to store fat.

`Exercising with weights. Raise widely, raise quickly and exit the gym - do not be slow! Raising weights will speed up your metabolism.

`Change the cardio exercises intensity. Fast, slow, fast, slow  it will make you burn like fire.

`Water, water, water.

Kim Kardashian about...

Inspiration for the exercise: "In the days when I need extra motivation, I think: bikini, bikini, bikini."

Sweet, confidende, cellulite: "Of course there are days when I feel insecure. I wish there wasn't. But I love to eat! Especially sweet. And I will say that I'm fat and I have cellulite. But when I put a lot of time in practice, I get confident. I have to feel good to look good."

Inspiring star: "While I was growing up, I was constantly watching skinny models that I could not get connected with. Salma Hayek and Jennifer Lopez prove that you can be curvy and be proud of that. "

Time for exercise: "Exercise is the only time when I can turn off myslef. It's the best feeling! When I see people in the gym talking on the phone, I want to tell them: This is your time. Use it!"

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Kim Kardashian : Fitness

"There's nothing easy in being fit and healthy. I would never say: eat what you want or do not exercise. It's not real. To look and feel good, I'm cautious with the calories and do some exercise."

Kim Kardashian's favorite coach is Gunnar Peterson, who has created her favorite fitness program. Kim recently revealed her fitness plan for the magazine "Shape".

30-year-old star makes these exercises 2-3 times a week. Perform 5-10 minutes of cardio, doing each exercise without a break and in the end she's doing 50 jumping rope. This cycle repeats 4 times.

Kim makes exercises with medicine ball that weighs 10 pounds (if you don't have such a ball and if you want to do exercises, take your weight instead of the ball) and two small weights.

A. Stand up straight and set your feet at the same width as your shoulders. Hold the ball close to the right ear, so you keep your elbows bent.

B. Step to the left and yield, while taking the ball to the outside of the ankle on the left foot. Return to the original position.

*Repeat this exercise 6-15 times to the left, and then do the same to the right.

A. Stand up straight and spread your legs so that the toes of the feet be directed slightly "out". Hold the ball with both hands in front of your chest. Kneel low, so that you bring the ass as much as you can closer to the floor, and at the same time move the ball to the floor and touch it.

B. Straighten and raise your hands high above the head. When you look up you should see the ball - it should be slightly behind you.

*Repeat this exercise 6-15 times.

A. Stand up straight and set your feet at the same width as your shoulders. Hold the ball in front of your chest, so that the elbows are directed away.

B. Start to rotate left and then on the right.

*Do 6-15 repetitions. Do the second series with hands stretched forward breast height.

A. Take the push-up position and set the ball a few centimeters to the left shoulder. Put the left hand on the ball.

B. Do 6-10 push-ups. Then set the ball under your right arm and make another series.

A. Sit on the floor and pick up the ball in your hands. Tilt back and lift your legs off the floor. Keep your knees bent and your feet together. Place the ball in front of you.

B. Start turning the upper body to the left and with your hands bring the ball to the floor. Do the same on the right side.

*Repeat this exercise 6-15 times.

A. Take one weight in each hand and place your feet at shoulder width. Kneel at an angle of 45° and move your elbows backward so that the weights be next to your chest

B. Imagine that you are in the center of the clock and your face is turned to 12 o'clock. Step with your left foot on 7 pm and kneel with the right foot. Your left leg should be almost straight, and your right knee should be in line with the ankle. Return to the original position, and then repeat the same on the other side.

*Do 6-15 repetitions.

A. Take one weight in each hand, stand up straight and place your feet at shoulder width. Hands need to be directed towards the body. Kneel so that you can move weights towards the floor.

B. While you straight up, raise the weights to your shoulders and bend your hands (palms need to be directed towards the body). Outstretched hands forward, bring them back to your shoulders and then lower down.

*Repeat this exercise 6-15 times.

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