The Only 12 Exercises You Need To Get In Shape

Learn these moves and you’ll never need to pay for a gym membership again.

Source: https://www.buzzfeed.com/sallytamarkin/get-fit-bodyweight-exercises?utm_term=.ueBGyO9J2#.jk6mzOnPq

Bodyweight exercises are moves that use only your body’s weight as resistance, such as pushups and lunges — no equipment needed. They’re a staple in many high-intensity circuit training (HICT) workouts. HICT workouts are intense and quick — like crazy quick. Like, you do them in less than 30 minutes quick. That means you can get in great shape without going to the gym, spending hours working out, or using any workout equipment at all. (Seriously; it’s science.) You’ve just gotta know the right moves.

BuzzFeed Life reached out to personal trainer and exercise physiologist Albert Matheny, C.S.C.S., founder of SoHo Strength Lab, and asked him to come up with a list of 12 exercise moves that are essential for anyone who wants to be able to do a workout anywhere and anytime. He also came up with nine different workouts that are various combinations of these moves. But you can think of these 12 moves as the building blocks for tons of variations of quick, do-anywhere HICT workouts.

Some of these moves have instructions for how to make them easier and others don’t. For the moves that don’t have “make it easier” instructions, just perform the movements as well as you can. Know that it’s better to do just a few reps of each movement perfectly, rather than doing many reps of the movements wrong. Cool!
After you’ve mastered the below moves, learn how to combine them into full 20- or 30-minute workouts here.

1. Pushup
Do
Place your hands directly under your shoulders.
Position your feet hip-width apart.
Maintain a plank position; your body should be in a straight line from from the back of your head to your hips.
Keep your neck neutral, keeping it in line with your shoulders.
As you lower, keep your elbows close to your body.

Don’t
Let your butt sag or stick up.
Tilt your head up or tuck it in.
Allow your shoulders to come towards your ears.

Make it easier
Widen the distance between your feet for better stability.

Or perform the pushup as described above, but rather than starting in and returning to a plank position, do the pushup with your knees touching the ground. Just make sure to keep your back and thighs in a straight line.

2. Plank
Do
Plant your hands under your shoulders, or slightly wider apart.
Squeeze your glutes. (That would be your butt.)
Keep your body in a straight line from the top of your head through your feet.
Tighten your core.
Tuck your chin.
Fix your gaze on the floor, either between or just beyond your hands.

Don’t
Let your butt lift or sag.
Lift your head.
Hold the position if your form is suffering — the only good exercise move is one that you do right.

Make it easier
Hold the position for a shorter period of time.

3. Glute Bridge
Do
Lie on your back.
Place your feet flat on the floor, hip-width apart, toes pointing forward, with your knees bent.
Contract your abs.
Push through your heels to lift your hips off the floor.

Don’t
Stop contracting your abs.
Push your hips so high that the neutral position of your hips and back becomes compromised.

4. Spider Lunge
Do
Start in the top of a pushup position.
Bring your right foot to the outside of your right hand.
Land with a flat foot.
Bring your foot back to the starting position.
Repeat on other side.
Maintain a strong plank position throughout.

Don’t
Allow your shoulders to move away from directly over your hands.
Allow your hips to sag.

5. Plank Tap
Do
Begin in a plank position.
Lightly tap your left shoulder with your right hand.
Return your hands to the plank position.
Alternate on the other side.
Maintain a strong plank position with a tight core and glutes throughout.

Don’t
Allow your weight to shift as you tap your shoulders.

6. Squat
Do
Position your feet somewhere between hip- and shoulder-width apart.
Turn your toes out as needed to accommodate flexibility through the movement.
Keep your chest tall.
Look ahead and slightly up.
Be sure your knees are tracking in line with your toes.
Squat as deep as your flexibility allows.

Don’t
Let your knees travel forward past your toes.
Let your knees buckle inwards.
Lift your heels off the ground.
Shift your weight to your toes.

Make it easier
Keep the squat shallow if going deeper is difficult or pulling uncomfortably.

7. Side Lunge
Do
Keep your chest up.
Shift your weight through your midfoot and heel.
Lunge as low as your flexibility allows.

Don’t
Let your knees travel forward past your toes.

8. Squat Jump
Do
Squat until your thighs are parallel with the floor.
Keep your chest up.
Hold your arms straight in front of you as you squat, pushing them behind your back as you jump.
Jump as high as you can.
Exhale as you jump.
Land softly.

Don’t
Allow your knees to travel past your toes.
Shift your weight to your toes while squatting.

9. Jumping Lunge
Do
Keep your front knee at 90 degrees.
Lunge as low as flexibility allows without the back knee touching the floor.
Maintain a vertical torso.
Keep your weight evenly distributed between your front and back foot.
Jump to switch your foot positioning — front foot goes back, back foot goes front.
Coordinate arm movement so that the front arm pumps forward while the opposite leg lunges back.
Land softly.

Don’t
Allow your knee to touch the floor.

Make it easier
Don’t jump — just do regular lunges.

10. Single-Leg Deadlift
Do
Maintain a flat back.
Keep your core tight.
Keep your weight evenly distributed in your planted leg.
Raise one leg straight behind you, keeping your toes pointed down, as you bend forward, hinging at the hips.
Bend only as low as your flexibility allows.
Pull yourself back to standing using the hamstring (the back) of your planted leg.
Keep your head neutral.

Don’t
Reach for the floor by leading with your fingertips, which causes your back to round — instead, focus on keeping the back flat and hinging at the hips.
Try to touch the floor if your flexibility will not allow it.
Alternate legs between each rep — stick to one leg per set, and then switch to the other leg for the next set.

11. Reverse Lunge
Do
Start in a straight standing position.
Step one foot backwards.
Keep your front knee at a 90-degree angle.
Keep your chest up.
Distribute your weight evenly between front and back foot.
Allow your back knee to lightly touch the floor.
Push through your front heel as you stand up.
Coordinate your arm movements so that your front arm pumps forward while the opposite leg lunges back.

Don’t
Shift the weight in your front foot to your toes.
Allow your knee to travel beyond your toes.
Allow your front knee to cave inward.

12. Walkout
Do
Keep your legs as straight as your flexibility allows.
Keep your back flat.
Bend at the waist and place your hands on the floor in front of you.
Maintain a tight core as you walk your hands forward until you’re in plank position and then backward to standing.
Push your hips as high as possible and press your heels into the ground as you walk your hands back in.

Don’t
Walk your hands past the pushup position.
Allow your hips to sag below neutral.
Sway side to side from your hips.
Bring your shoulders up toward your ears.

Make it easier
Bend your knees slightly if you’re unable to reach the ground, with the goal of increasing your flexibility over time and working toward straight legs.

About Wrinkle Treatments

Wrinkle treatments are performed to reduce the appearance of fine lines and wrinkles in specific areas of your face. When you come into the clinic for wrinkle treatment, your procedure will be performed by doctors who have earned medical degrees and performed their residency in well-ranked and respected medical facilities around the world.
The cost of wrinkle treatment at the clinic is competitive. Your actual cost for the wrinkle treatment will depend on the type of treatment you have and how many wrinkles you have treated. You'll be able to select a doctor who has experience and board certification as a dermatologist.

How Do Wrinkle Treatments Work?

The dermatologists may use a variety of techniques to reduce or even eliminate your wrinkles. One popular technique is with Botox injections. Your doctor might also use your own fat cells to fill in areas where your skin has sunken and become wrinkled. You and your doctor will work together to select a treatment option that is best suited to your particular condition.

The time that it takes to recover from a wrinkle treatment depends on the type of treatment that you have. With a Botox injection, your recovery time is minimal and your face will have a less wrinkled appearance by the time you leave the clinic. Within a few days of your visit, the injection will have its full effects. These effects last for six months or longer. Some people find that their facial muscles remain a bit stiff after a Botox injection, and these effects might last until the Botox itself wears off. If you have an injection of your own cells to fill in lines and wrinkles on your face, the time to fully recover is usually just a few days. This is because it is your own cells that are being used, and your body does not have any negative reaction to its own self. You may have a small amount of redness or swelling at the site of the injection. The time to recover after a laser treatment for wrinkles is about 10 to 14 days, depending on the extent of the treatment.

Wrinkle treatments are recommended for anyone who wishes to look younger. You could have crow's feet, smile lines or other wrinkles eliminated with this type of care.

6 Anti-Aging Snacks To Eat On The Go

The foods you consume have a colossal influence on your body's ageing process. Eating the right snacks, in particular, not only helps in fending off serious illness such as cancer and heart disease but assists in shaping all aspects of ageing, including strength and stamina, how easy can you remember names or how fast can you solve a jigsaw puzzle.

6. Almond
Almonds are packed with the expensive and hard-to-get vitamin E, the nutrient that keeps your body agile and strong. When scientists from a number of leading research centres examined at the influence of different vitamins on speed, coordination, and balance in people aged 65 and above, the only one that made a remarkable difference was vitamin E. Volunteers with the lowest physical performance were found to have the lowest levels of E. The more agile participants, on the other hand, had adequate amounts of the vitamin in their system.

5. Apricots
Rich in vitamin A, Apricots vitamin aids in cellular differentiation, vision and healthy fetal development. It is also involved in immune-system functioning and in keeping the skin and mucous membranes healthy, thus producing a healthy vibrant skin. Vitamin A may also help treat acne and skin problems, promote healthy vision, reduce the risk of age-related macular degeneration and maintain bone strength. It may also be important in neurological functioning.

4 Dark Chocolate
Dark chocolate not only satisfy the intense craving many of us have, it also helps in lowering blood pressure. That's heart-healthy news since blood pressure typically rises as you get older, increasing your chances of getting a heart attack and stroke. Lucky for your waistline you don't need much chocolate to benefit from its blood pressure-lowering effects. German researchers recently found that just a quarter of an ounce of dark chocolate per day (the amount in one-seventh of most chocolate bars) trimmed two to three points off hypertensive patients' blood pressure. The reason? Cocoa is rich in flavonols, potent plant chemicals that encourage blood vessels to relax, keeping them youthful, supple and pliable.

3. Walnut
With just 4 grams of carbs per ounce, walnuts can help you snack your way through a low-carb diet, not to mention their lofty levels of mega-healthy omega-3 fatty acids: another good reason to go nuts for them. When purchasing nuts, opt for salt-free to keep your sodium intake in check.

2. String cheese
String cheese is a fast way to help bolster your intake of protein with little carbohydrate cost. Stash a bag in your fridge for when the munchies strike, but consider choosing reduced-fat versions to keep the snack calories more in your favor. If you're looking to gain mass, however, the extra calories that full-fat string cheese provides can help in your pursuit of glance-stealing size.

1. Blueberries
Not only they so tasty and delicious, berries are also factories of nutrition ranked as the healthiest of fresh fruits and vegetables. They are packed of antioxidants that help your body neutralise the molecules that can harm brain cells and brain function. A study by Tufts University have revealed that anthocyanins in blueberries combat oxidative stress. Oxidative stress is one of the main causes of ageing. Anthocyanins also aid your brain in the production of dopamine, a chemical that help you maintain better body coordination and improve your memory as well as mood.

Acne Scar Treatments Available at Dermlaze Clinic

Millions of men and women are suffering from acne scars for years before they find a treatment that works for them. Acnes are caused by several factors that include diet, lifestyle, hormonal imbalances or diseases. When they worsen, they can cause scarring that are visible enough to ruin the sufferers’ physical looks and subsequently shake their self-confidence.

Acne scars slowly develop when the skin acne and the cysts inside them burst, damaging the skin surrounding them. Many patients may find it hard to avoid picking or squeezing the acnes, a habit that often accelerate the process. Some scars appear as protruding nodules surrounded by reddened skin, while others take shape in the form of small (or medium) sized pits.

Dermlaze offers 2 treatment options for acne scars:

Option 1: Microdermabrasion

Microdermabrasion is an alternative to the well-known dermabrasion. Both treatments involve exfoliating (peeling off) the skin to remove dead skin cells and also promote collagen growth. Microdermabrasion is more favorable (to many patients) over dermabrasion because it’s less harsh on the skin.

How does it work?
The microdermabrasion technique used by our physician (Dr. Jeswender) utilizes crystal particles consisting of aluminum oxide.  During the procedure, Dr. Jeswender will use vacuum tube that emits these crystal particles on your skin, causing a gentle abrasion which removes the dead skin cell. Both the dead skin cells and then crystals are then suctioned off the skin with the same tube, revealing a new and fresher skin and spontaneously removing acne scars.

Any side effects? Is it painful?
Microdermabrasion is the most favorable among many equivalent treatments because of its minimal side effects and downtime. Although, depending on your skin sensitivity, the exfoliation may cause mild swelling and burning sensation on your skin. Nonetheless, these side effects can be relieved by simply applying cream lotions and a moisturizer. 

Option 2: Laser Treatment

How does it work?
For this treatment, Dr. Jeswender uses erbium glass fractional laser system to remove the acne scars. Also known as fraxel laser, the fractional lasers emits hundreds of tiny laser beams on your skin in very short bursts. Different intensity and wavelength of the laser beam might be used to flatten the scar tissue and also reduce the skin redness around the acne lesions.

The is very effective treatment because of its extremely high water absorption property that allows it to penetrate up to 1.5mm layer of skin. Thus, the treatment can achieve a remarkable result not only for acne scars but also a variety of other skin problems such as stretch marks and melasma.

Any side effects? Is it painful?
The laser beams of fractional laser can penetrate deep layers of the skin. Such penetration level is necessary to treat scars of various severity. Therefore, it’s completely normal for the patients to experience slight pain and burning sensation after the treatment. The pain, nonetheless, can be easily relieved by air-cooler or iced-pack massage which will be performed by the physician.

What to do or avoid after the treatment:

• If you experienced swelling or redness following the treatment, apply moisturizer on your face every night to relieve swelling and redness. This will also help speed up the healing process
• Avoid drinking alcohol or performing strenuous exercise for at least 3 days after the treatment.
• Avoid prolonged exposure to sun light and apply sunscreen when going out during day.
• You can take showers, wearing makeup, shave immediately after the treatment.

Treatment Results: