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Diabetic Diet

October 24, 2011 By Leave a Comment

11313152989_dietfood.jpgThis chapter only concentrates on diet for type 1 and type 2 diabetics. Refer to Gestational Diabetes Diet for information on diet modification in gestational (pregnancy) diabetes. Diabetes diet is equally important for both types of diabetes: type 1 and type 2.
Type 1 diabetes diet is more specific in timing of meals, because it closely interrelates with the timing of administering insulin injection to prevent hyperglycaemia or hypoglycaemia. The time when to inject insulin depends on the type of insulin and its acting time: short-acting, long-acting or biphasic.
Type 2 diabetes diet is one single measure how to control type-2 diabetes. Eating the right food, in the right amounts and at the right time prevents peaks in blood glucose levels and optimizes glucose control.
There is no one single special diet for people with diabetes.
It is generally advised to eat a healthy balanced diet low in fat, sugar and salt, and high in fibre, fruit and vegetables.

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Why The Wrong Borderline Diabetic Diet Can Kill You

Many are not aware of how dangerous it is to be labeled borderline. Waiting is the worst thing you can do with this illness. This is because having a high blood sugar can be deadly. Type II diabetes and diabetic diet planning

Type II diabetes makes up to 95 percent of patients having diabetes. In this type, the pancreas produce insulin, but the body is unable to use it properly. Type II diabetes can often be managed through a proper diet and exercise alone. Warning signs include blurred vision, drowsiness, excessive weight gain, numbness in the hands or feet and slow healing of cuts/wounds You Can Lose 30 Lbs Following a Free Diabetic Diet

A properly planned diabetic diet can help you lose up to 30 pounds in 60 days if you follow it properly. Nutritionists all over have created free plans to help you lose weight and control your diabetes. A Free Diabetic Diet Online Can Help You Lose Weight!

Everyone can now lose 50lbs following a properly planned diabetic diet plan. Most people do not realize that a diabetic diet is the basis for all weight loss planning. In fact people have lose 100 lbs in as little as 4-6 months on these plans in 20 lbs in the first three weeks and many companies offer these diets for free online.It is recommended:
• To eat regular smaller meals and snacks rather than few big meals a day, or skipping a meals, for example breakfast.
• To reduce intake of unhealthy fat, especially unhealthy saturated fat such as oils found in fried foods, fast foods, cakes, pastries and pies.
• To choose low-fat dairy products.
• To replace intake of sugars with high glycaemic index (chocolate, chocolate bars, sweets, biscuits) for sugars with low glycaemic index such as starchy sugars – starchy carbohydrates (pulses, beans, lentils, pasta).
• To add dissolvable fibre found in cereal meals, wholemeal.
• To avoid adding extra salt to meals.
• To add fruit and vegetables to your meals, 5-a-day recommendation.

• To drink plenty of fluids in small amounts throughout the day.
• To check your intake of alcohol units per day/week and avoid binge drinking (alcohol increases levels of fats)

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Vegetarian recipes can make a good healthy recipes for your kids

October 24, 2011 By Leave a Comment

11313152779_dsc-0020-3.jpgVegetarian healthy recipes and vegetarian healthy cooking are NOT BLAND, nor is it BORING! Jeez, I am practically screaming there. :) Well, you can never try hard to get an important point across. vegetarian healthy recipes and cooking, in lots of people’s minds, are boring and tasteless. Nothing is further from the truth – vegetarian healthy recipes are not only healthy for you, they also taste scrumptious and fantastic. After you try some of the delightful vegetarian healthy recipes and vegetarian healthy dishes here, I am sure you’ll think otherwise. Think about it for a second, vegetables are three of the most important food groups in our diet. They provide us with all the essential nutrients such as vitamins, calcium, and iron etc… In a normal person’s life span, he/she will consume vegetables more than any other type of food! Cooking vegetarian healthy recipes will open you to a whole world of scrumptious, healthy, and easy to make dishes. These vegetarian healthy recipes are high in nutritional value, and low on fat. Taste, colors, aroma, and health – vegetarian healthy cooking has it all. vegetarian healthy Fact: meat eaters ( red meat), are 3 times more likely than vegetarians to suffer from heart disease and breast cancer. vegetarian healthy Recipes Why? The major reason is that meat eating stresses 2 important detoxifying organs in your body, the liver and the kidneys. It also depletes your calcium, and increase the risk of osteoporosis. vegetarian healthy Fact: people who eat red meat 5 or more times a week increase the risk of colon cancer by 400% compared to people who eat little, or no meat. It sure is not looking lovely for meat eaters, and sadly, that includes me. (I do like to eat meat .) But hey, that’s not to say that you should stop eating meat. Instead, control your level of meat consumption (as I do), and eat more white meats such as chicken and fish, and less of read meat. Cooking vegetarian healthy recipes for dinner regularly can help you reduce your consumption of meat, and simultaneously, lower your fat intake. And believe me, vegetarian healthy recipes and diet is far from tasteless and boring. Forget all the nonsense you hear about vegetarian healthy cooking. You should know that vegetarian healthy cooking is not just for vegetarians, it is for everyone who desires a better and happier lifestyle through healthy AND tasty eating – and that includes you. Click here to find some of the healthiest and tastiest vegetarian healthy recipes, and spice up your diet. Finally, what benefits do you get from eating more veggies and less meat? How about disease and sickness prevention, lower blood pressure, keeps the kidneys healthy, improves discharge, and provides the body with vital nutrients. . [url=http://www.planyourdinner.com]special recipes[/url].

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Super Moms Secrets For Quick, Healthy Recipes

October 24, 2011 By Leave a Comment

01313152768_restaurantmenu-photo.jpgIt seems everyone today is looking for quick, healthy recipes they can use for their family. However, they seem to be somewhat difficult as usually recipes be either quick or healthy, but rarely both! But since so many people are working outside the home and are finding their schedules crammed with so many other activities and responsibilities even when they’re not working, finding quick, healthy recipes is a priority for many. No one has the time or the desire to stand over the sink chopping vegetables and no one has the time to wait for a dinner that takes hours to fix.

Interestingly enough you can come up with your own quick, healthy recipes simply varying the ingredients of your favorite recipes or by learning how to cook properly with different types of kitchen tools and gadgets.

As an example, when you use a rotisserie you can find quick, healthy recipes for just about any type of meat you might want. By having it cook on the rotisserie you’re having the grease and fat drip away from it rather than having the meat cook in its own fats. By using some marinades or seasoning mixes you may find that your main dishes come out much tastier this way then they ever did before and you don’t need to use fats to add flavor to your dishes. As a matter of fact, these quick, healthy recipes for your main dishes aren’t even really recipes but just better and healthier ways of preparing your meats so you don’t even need to follow instructions from a cookbook.

Some other ways of coming up with your own quick, healthy recipes is to reduce the amount of sugar you use to cook with when making desserts and other items. If you bake from scratch, try using applesauce as a sweetener or reducing your sugar by one-third. Use reduced fat mayonnaise or salad dressing; you don’t need to go with fat free completely as this might be too much of a change for you, but by just reducing fat and sugar you can come up with some great quick, healthy recipes that are still very palatable to you and your family. You can also cut back just a little bit to start with and then gradually work your way up to how much you want to reduce your sugar and fat content overall.

Sneak vegetables into your cooking whenever you can; this is how quick, healthy recipes are created in a professional kitchen. If you make meatloaf, add some chopped peppers and onions. Do the same when cooking soup – add additional chopped carrots, onions, and anything else your family enjoys. Slip some spinach into an omelet. These are all easy and quick tips but you would be surprised how often people ignore these tips when cooking. Making up your own quick, healthy recipes simply means being creative with your ingredients and your methods.

Of course it does no good to come up with these quick, healthy recipes if you and your family never actually eat the things you cook this way. Get into the habit of having a small salad or bowl of vegetable soup before each dinner and lunch. This doesn’t need to be a huge bowlful; just a few small bites before your main meal can make a tremendous amount of difference. You can also schedule what days you’re going to have your quick, healthy recipes and then save your special treats and indulgences for the weekend or another special time. Make sure the family knows that Monday is healthy night, Tuesday you’ll have what you want, Wednesday is another healthy night, and so on.

And get your family involved in coming up with and creating quick, healthy recipes. If the kids are busy in the kitchen they’re more likely to want to eat what they’ve prepared. You don’t want them to use dangerous knives and other equipment but they can certainly work with measuring and things such as this.

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Obesity Weight Loss Surgery

October 23, 2011 By Leave a Comment

21310677218_weight-loss-1.jpgIndividuals state that bariatric surgery benefits them. Polls illustrate that more than 90% are quite excited about the end result, even five-years later. But “everyone that has some sort of bariatric procedure” is not really necessarily the same as “everyone who wants it”. Bariatric medical procedures isn’t necessarily for every single individual who would like to get in shape.

A frequent misunderstanding is always that bariatric surgery treatment is an effective replacement for lack of self-control. The obese man or women may have tried out a number of dietary fads, none of which established the particular desired long-term outcomes. Other people have gone the extra mile, pun intended, plus combined dieting with an exercise routine. They find they simply can’t stick to it.

Those are usually difficult troubles faced by actual individuals who deserve sympathy.

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Weight Loss Through Physical Activities

Being over weight has become so common amongst the general public, that instead of urging people to lose weight, many have accepted it to be acceptable as being healthy. As a result, this has seen more than 75% of the population falling under the obese or over weight category… Weight Loss

Weight loss takes two forms, intentional and unintentional. Unintentional weight loss usually occurs in diseases underlying in your body, like diabetes, for instance. Meanwhile, intentional weight loss is the more popular form, which happens when you need to get rid of the excess fats Weight Loss Exercises

When you ask somebody, what is the best weight loss exercise? some may explain moderately paced aerobic routine 30-45 minutes, 3-5 times weekly. The extended more time spent on the workout the better. This is actually the most typical advice that you can get. Weight Loss Through Cycling

Have you ever seen seen an overweight cyclist? It’s almost impossible to stay overweight if you follow a regular program of cycling, so start now and within weeks you can see the weight falling off.Though the unpleasant, unvarnished simple truth is: even after bariatric surgical treatments you’ll find it essential to agree to a long-term healthy lifestyle. That also includes your suggested diet plus the proper exercise routine for a particular individual.

There is not any reasonable alternative to a lifelong commitment to change. Meaning a change involving eating habits as well as outlook when it comes to well being and weight maintenance. The tiny percentage of those that report being unhappy five-years later with their procedure were resistant as well as unable to make that investment. Choosing to have the actual procedure undoubtedly illustrates the serious wish. Among the best reasons for having bariatric treatment is the fact that it makes that dedication radically simpler to keep.

People find themselves getting full much faster. That curbs previously uncontrollable tendencies. What you do consume and drink isn’t going to pile on the weight like it used to, either. You consume a reduced amount of but the bariatric procedure also often decreases nutrient, and therefore calorie, absorption.

At this time there are different ways for doing that. The Lap Band or other so-called “restrictive procedure” works best for many, normally those not at the largest end of the BMI scale (>40). Lap Band patients drop fewer pounds more slowly compared to other options. Though, “fewer” still might mean as much as one hundred fifty lbs lost for, say, a female who weighs 300 lbs.

More invasive procedures such as a Gastric Bypass or a Duodenal Switch ( two kinds of “malabsorptive surgery”) make surgical adjustments to the gastrointestinal tract, but they carry a higher risk of unwanted side effects. That’s typically reserved for those in the higher end of the scale. Or, it might be picked pertaining to specific medical factors where a lap band is not appropriate.

Be sure to not limit your plan of action, though, solely on the basis of a certain physician’s area of expertise. Never assume all bariatric professionals perform all methods, or have a similar amount of knowledge about each of them. Get the course of action that’s right for you, not for them.

Selecting the right one for you can only be done in consultation with a bariatric specialist. Once you find one, you’ll be asked several questions to determine whether you’re a good applicant pertaining to surgery and also which type. Questions cover things such as your history associated with fat loss efforts, medical condition, family background, and others. Your specialist will make sure you’re well informed with regards to the likely risks as well as possible rewards. She or he will examine exactly how your life can change, and recommend strategies to adjust to them.

Last, but far from least, your doctors will work along with you to decide whether you are likely to stick to a life-long health and fitness commitment. If you do, and your health-related condition warrants it, you may be a fantastic candidate for a bariatric procedure. The result will be a huge positive change in your life.

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Giddy When Lifting Weight In Gym? Training Big Muscle Groups Cause Nausea?

October 21, 2011 By Leave a Comment

f_01310677692_vitamin-supplements-health.jpgAsk any body builder and everyone will say they will feel light headed, nauseous and even sometimes even puke when they train big muscle groups with exercises such as squats and dead lifts. Some great bodybuilders even take pride that they puke after an intensive bout of weightlifting as an indication that they have had a fantastic workout. But to many, these symptoms are unpleasant, disruptive and could be even be dangerous and cause injuries. Perhaps, you may also have experienced these symptoms as well.

What happened? Well, there could be several causes.

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Weight Loss Surgery – Are Weight Loss Surgery Risks Worth It?

October 21, 2011 By Leave a Comment

01310678019_ccb5.jpgWeight loss surgery can work but there are many factors involved in this success; this article should help makes things clearer. Can you actually stop weight gain permanently by using weight loss surgery? Today, weight loss surgeries are gradually gaining recognition when it comes to losing weight plus many advances in diagnosis and treatment of obesity have been discovered.
The general problem with seriously obese people is that their metabolism has slowed to a crawl which means that losing calories using exercise or normal dietary plans isn’t going to help them lose weight fast enough. Surgical treatment and clinical treatment of overweight individuals has improved dramatically over time so people considering this type of procedure should not be concerned about the outcome.
The number one reason for wanting to reduce weight is to enhance a person’s physical appearance.
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Weight Loss Diet, Weight Loss Diet Plan, Ayurvedic Diet for Weight Loss, Weight Loss Diet India

You’re just a few steps away from enjoying a healthy and balanced weight loss diet. Weight Loss Surgery Guide

Comprehensive Information about latest weight loss surgery mainly the gastric bypass surgery. Detail information about gastric bypass surgery including the advantages and disadvantages. Weight Loss Using Acai Berry – How Acai Brings More Benefits Than Just Weight Loss Alone

With many different options today, weight loss using acai berry is just the newest choice that people have to help maintain their health and keep weight loss at a positive level. Known for many decades in the Amazon Rainforest, the acai berry has been used by local residents for its positive health benefits to help control diabetes, blood pressure, cholesterol and even ward off some cancers. Weight loss using acai berry is just one of the many positive aspects of this special little fruit that our Western culture has just recently begun to learn about. Weight Loss Programs – How to Choose the Weight Loss Program Right For You

There are millions of weight loss programs on the market, but the question is how to choose the best one? In this article, I will show you how to pick the best weight losing program that’s right for you.This is not a simple procedure and should not be used primarily just to look more attractive.
What people do not know is that weight loss surgery is especially generated to help obese people live longer, healthier, and better. In any case where an overweight person is thinking about weight loss surgery, they should seek professional advice, consider their lifestyle and research the subject more before deciding it is the right way forward.
Don’t forget there is always a psychological side to everything so consultation with your psychiatrist or dietician might enable you to put the procedure into perspective once the procedure has been completed. Of course, success in weight loss surgery is based now not so much on how much weight is lost, although that is important, but on how successfully it is kept off with figures showing that a 50 percent reduction in extra weight in addition to keeping the weight off for 5 years or more is considered very successful.
However, the results of the operation may still vary depending on the clinical information of the patient and the skills of the bariatric surgeon.
While figures from one person to another will differ, after a weight loss operation, a person can lose between a third and half of their extra body weight in half a year and this may even increase to 75 percent or more by the end of a year.
It has also now been shown that if weight loss surgery patients have been successful and lost between 50 and 60 percent of their weight they will be able maintain this for up to fourteen years. Individuals considering any type of weight loss should think about how it is going to affect their life before they embark upon it.
It is difficult to give an estimate of the success of any procedure when so many factors can affect the outcome, not to mention the age and health situation of the person being operated on. The real answer to this situation is whether the individual is capable of accepting that a huge lifestyle change is needed if they want to keep their weight off.

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Healthy Delicacies – A few remarkable Healthy Recipes

October 21, 2011 By Leave a Comment

21313152768_risottowithpeasandgoatscheese0003.jpgHealthy recipes are considered to be very useful in sustaining and improving strength. healthy recipes are very significant for controlling a variety of health difficulties and diseases like heart disease, obesity, cancer and diabetes.

Nearly all of the healthy recipes are considered healthy because of the amounts of nutritional value, minerals and other vitamins found in them. Nutritional value of healthy recipes is mostly acquired from assorted healthy elements. There are a variety of healthy veggies, ingredients and fruits offered that can effortlessly make the healthy recipes. An apt stability of power, micronutrients and macronutrients such as proteins, fats and carbohydrates is an obligation for all healthy recipes.

Almost all these ingredients help in fulfilling the human need of nutrition through the food. Intake of unhealthy recipes could be one of the key causes for various serious health issues for example high blood pressure, abnormal blood lipids, diabetes, overweight, cancer, cardiovascular diseases, and obesity.

As per a recent study by WHO, about 2.7 million deaths happening every year in the world is the effect of unhealthy intake and eating of less nutritional food. Consumption of unhealthy recipes is considered to be one of the key reasons behind 31% of ischaemic heart diseases, 19% of gastrointestinal cancers, and 11% of strokes worldwide. Drinking is undoubtedly the mainly main part of our every day life.

As much as we like eating scrumptious food, it is also incredibly chief that we indulge in healthy recipes more often. Newly, healthy eating was noticeable as one of the hottest discussed subjects universally. As we all know that the food we eat actually decides the performance of our body. So, if we indulge more in healthy recipes, it will show in our body’s daily performance. Eating is broadly measured as absurdity, that was tried to expose by our ancestors and new-age scientists. Our craving to eat fast food and highly spiced recipes needs to be prohibited in a healthy manner. This can be clearly done by including more healthy recipes and healthy ingredients in our food intake. One of the most ordinary causes why most of the people end up eating unhealthy recipes is that we just don’t have an adequate amount funds and time to cook a few healthy and nutritional recipe. But, if you put together a little of effort for yourself, you can simply turn out a few speedy healthy recipes to embrace in your diet every day so as to be healthier.

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Weight Loss Surgery

October 21, 2011 By Leave a Comment

11310677218_weight-loss-2.jpgTo get rid from obesity you can get gastrointestinal surgery or gastric reduction surgery. It is also true about these services that people even get relief from illness like diabetes and diseases related to over weight problem. Now days these Weight Loss Surgery are easily available and safe too, if your obesity problem is huge and you are not able to control it by conventional diet control program or exercise do get proper guidance form experts or physicians and get rid from that extra fat. Over Weight problem may cause many other problem in your system such as shoulder ache problem, obesity, heart related disease, therefore one must manage and control there weight else it becomes a problem

You can easy get such surgeries all over the world and can get rid from obesity, naming few hospitals providing these surgeries are:

Weight Loss Surgery New Jersey: it is important to take out all the extra fat from the body which making look bad and you loose all your confidence as well, all the hospital providing these services working on Minimally Invasive Surgery (MIS) department that offer all varieties of Laparoscopic surgeries like Bariatrics, Gallbladder, Hernias, and Gastric and colonic surgeries.

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Weight Loss Surgery Guide

Comprehensive Information about latest weight loss surgery mainly the gastric bypass surgery. Detail information about gastric bypass surgery including the advantages and disadvantages. Weight Loss Surgery Facts

Health Bariatric Surgery, also known as Weight Loss Surgery, is considered the last resort in an attempt to lose weight. This surgery is taken up by people who have been unable to lose weight through conventional methods like dieting and exercising. However, it is critical that the weight loss procedure through surgery be performed by experienced Bariatric surgeons in a high volume obesity surgery center. You can opt for weight loss surgery if you qualify for one or more of the following medical guidelines: 1. You have been unsuccessful after trying an adequate dieting and exercise pr… Weight Loss Surgery – Are Weight Loss Surgery Risks Worth It?

Weight loss surgery can work but there are many factors involved in this success; this article should help makes things clearer. Can you actually stop weight gain permanently by using weight loss surgery? Today, weight loss surgeries are gradually gaining recognition when it comes to losing weight plus many advances in diagnosis and treatment of obesity have been discovered. Lap Band Weight Loss Surgery

Lap band Weight Loss Surgery is a idiom that you have most probably heard quite a bit about and in reality illustrates a number of relevant sorts of Weight Loss Surgical procedures.They provide you best surgical facilities and services to avoid after effects of surgery like infection etc.

Gastric Bypass New Jersey: These hospitals are luxuries and comfortable hospital with facilities like pneumatic tube system, HVAC, Purified water system, PACS, Telemedicine, Track and trace system using RFID and fully covered under Wifi Zone. Most special thing about this hospital is that cater to all primary, secondary and tertiary Medical/Surgical care needs. Life is beautiful and every one should enjoy it but having that heavy body it get difficult for you to enjoy every bit and obesity bring many problems like blood sugar, hypertension, spinal problems, obesity, back pain.

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Choosing The Right Bodybuilding Supplement

October 20, 2011 By Leave a Comment

f_21310677300_diet.jpgBefore wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don’t lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits. The bottom line is, bodybuilding supplements should be used IN ADDITION to regular food, not INSTEAD OF it.

Now that we’ve got that out of the way, let’s go on to think about what supplements could be of use and this is something that can only be determined by your physical and performance goals. Don’t make the mistake of copying your training partners or believing all the garbage spouted in magazine ads. Decide first what you want to achieve and then choose the supplements that will help you reach your goals.

To help you make an informed choice, the most popular and useful bodybuilding supplements available today are listed below, broadly divided into two goal-related categories.

Determined to build muscle? This cannot be achieved without dedication, sheer hard work and sound nutrition. With a solid foundation in place you can help the process along with supplements like creatine, whey protein, prohormones, testosterone boosters and amino acids.

Need to lose fat? There is no point in building awesome muscles if they’re covered by layers of fat. Once again, the key to success is hard work but you can boost fat loss by using products from supplement categories that include fat burners, stimulant-free products, appetite suppressants and carb blockers.

Many more supplements are available to support your bodybuilding endeavors. These include energy boosters and products aimed at enhancing the condition of your mind and body. As we progress through this series of articles we’ll look at each of these in turn.

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The Best Way to Get a Flat, Firm Stomach

October 20, 2011 By Leave a Comment

f_11310677594_40e00a44f92e4113ae4d701e68f31681.jpgWhen it comes to our bodies, we all have one place or another that we are somewhat unsatisfied with. You always here people say things like “I hate my thighs- or “my butt is too big-. Of course some of these things are said in jest, but there is still discontent hidden in there.

Despite it all though, the one thing that has become almost an obsession today is the way our abs look. It seems that everyone is looking for those ever elusive “six pack abs-, but much like Ponce De Leon’s search for the fountain of youth, it seems like it is impossible to find.

Now, while there is no “magical formula- for attaining a flat, firm, and toned stomach, there is something you can do that if done regularly, will get you the results that you are looking for. To get these results, stomach crunches need to be done daily but keep in mind that stomach exercises alone will not burn the fat off of your midsection.

Keeping your calories in check along with doing your crunches everyday will be the way for you to see that flat, chiseled, sexy stomach. Crunches are easy to do, and if done properly, are very effective for toning those abs. Here is a step by step breakdown of the proper way to get the most out of your crunches.

Lie flat on your back on the floor with your legs bent to about a 90-degree angle with both your rear and your feet flat on the floor. Place your hands behind your head making sure not to interlock your fingers. You can make your hands into fists so you do not pull up on the back of your neck.

The next thing to do is to pick a spot on the ceiling directly above you. This should be done in order to ensure that you do not bend your neck during the duration of the movement. Do not take your eyes off this spot! The most common mistake while performing a crunch is too much stress on the neck as a result of pulling on it with the hands.

The next step is to stabilize the low back. This can be done by tightening the muscles in the abdomen. Slowly curl forward and up using your abdominal muscles only. There should be no bending at the waist. Keep your abdominal muscles firm for the entire duration to ensure low back stabilization. Keep your focus on that spot on the ceiling to prevent neck pain as a result of stress.

At the top position your shoulder blades should only be between 4-8 inches off the ground. There is no need to go any further. Pause at this top position. This whole movement should be performed slowly and take about 2 seconds to perform. Pause at the top position for 1-2 seconds to ensure full contraction of the abdominal muscles.

Slowly return to the starting position keeping your abs contracted.

That is all there is to it. The crunch is not a very big movement because you are working your abs only. A full sit-up does not work your abs better than the crunch because once you are past the crunch position, your abs are fully contracted and it is your hip muscles that are straining to lift you up, not your abs.

Doing a hundred of these a day is not the key here. Doing two to three sets of 15 to 20 of these at a slow and deliberate pace with good form is what is recommended for maximum benefits and minimum risk of injury.

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