Sleeping In Your Makeup Does Something Pretty Frightening To Your Face

A gross wake-up call to wash your face before bed.

Sleeping with makeup is something that happens to all of us, but not necessarily a wise thing to make a habit of. If you regularly hit the sheets with a ton of products on, brace yourself for the things that can happen when you sleep with makeup. There's zero judgement from me since I've totally been guilty of this, but it's definitely not the best thing to make an actual habit of like The Bachelor's Britt. While I've slept with makeup on and not had an issue before, there was one time that really made me realize how important it is to regularly try not to. I was out late late after a friend's wedding celebrating with all the other bridesmaids and groomsmen and didn't end up hitting my hotel sheets until about 4 a.m. And let me tell you, there was zero makeup removal happening.

I woke up the next morning to discover my eyes were super red and burning, and my face felt sticky — an overwhelming feeling of yuck, if you will. I ended up with a nightmare of glitter eyeshadow flecks that had gotten under my eyelids and they took forever to successfully flush out. Since that sleeping-in-makeup disaster, I always try to be super responsible.

While I hope you haven't had a horror story like mine, make sure you're prepared for what can happen if you sleep in makeup.

We have tried justifying going to bed without washing our faces more times than we’d like to admit. But after watching this video on what sleeping in makeup does to your body, we swear to never commit this skincare sin again. 

Wearing makeup overnight, albeit with your eyes closed and head atop a pillow, really does affect the condition of your skin. And the damage it does is outright terrifying.

Eye makeup such as shadows and liners “can clog hair follicles and oil glands with bacteria causing inflammation or styes.” Not washing off your oil-based foundations could potentially lead to acne. Smeared lipstick can spread onto your face, clogging up pores and creating blackheads. Not to mention, free radicals floating around in the air cling to your makeup. This breaks down collagen and causes wrinkles to gradually form.

1. Eye Irritation & Infection

Dermatologist Dr. Joel Schlessinger told Bustle writer Courtney Leiva, “Neglecting to remove eye makeup can cause dryness, redness, irritation and infection.” Yikes.

2. Wrinkles

"Sleeping in your makeup can increase your exposure to free radicals," explained Dr. James C. Marotta to Good Housekeeping, "leading to collagen breakdown and skin that ages faster"

3. Breakouts 

This might seem obvious, but not removing foundation can definitely lead to majorly clogged pores and pimples.

4. Dry Skin

Dr. Dennis Gross, MD, told Refinery29, "Leftover makeup residue ... can inhibit the absorption of skin-care products by creating a barrier that prevents beneficial ingredients from penetrating the skin's surface." That means your beloved moisturizer won't be able to nourish your parched skin!

5. Clogged Eyelash Follicles

This is not a drill. Sleeping in mascara and thick liner "may result in the clogging of the tiny hair follicles and oil glands on your eyelids," shared dermatologist Dr. Schweiger to Huffington Post. "When these areas become clogged ... small bumps called styes or hordeolums can form." Ouch.

6. Broken Eyelashes

Here's another mascara bummer. Dr. Schlessinger shared, "Left-on mascara can cause eyelashes to become brittle, break easily and even shed faster.” As it managing split ends on your head wasn't enough, am I right?

7. Chapped Lips

."Sadly, that fabulous plumping lipstick could also be zapping your pout of moisture if you leave it on too long. Jeannette Graf, MD, told Daily Makeover, "Sleeping with any type of lipstick will result in dryness and chapping " Better to reach for moisturizing lip balm instead!.!

FACE WASHING TIPS

1. Keep it simple

Because everyone's skin is a little different, there’s no single miracle face wash. But, so
mething we all can do is look for a cleanser that is simple. "Cleansing should take away dirt, germs and excess oil, but not appropriate skin moisture and healthy cells," Krant says. Find the gentlest cleanser that will "get the job done," as she puts it, but nothing too harsh that leaves redness or rashes.

2. Don't obsess

If your skin is sedentary on a certain day -- meaning you didn't sweat or put on heavy makeup -- Krant says skipping a day of washing your face isn’t a sin. On the other hand, she points out, “It’s best not to let old makeup or sunscreen sit around too long or go to sleep with you.” Generally, washing your face once or twice a day is a good plan to stick to. Anything more than that is excessive (unless there are special circumstances prescribed by your dermatologist), and can lead to “rebound overproduction of oil and breakouts.”

3. Cool it

While it might feel good to warm up with a steamy splash of water, Krant says icy cold or lukewarm water both have their benefits. Excessively hot water will "strip healthy natural oils from your skin too quickly."

4. Exfoliate sparingly

Exfoliating definitely has skin benefits: The scrub can increase circulation for a rosy glow, and it helps to remove dead skin cells. But excessive exfoliation can "lead down the path to trouble." Krant recommends a gentle exfoliation one or twice a week, max.

5. Pat your face dry

A lot of us rush our routines, and wipe our wet faces on whatever's closest to the sink: a used towel, the shirt we’re wearing. But it’s important to use a gentle, clean cloth to dry up. Krant recommends patting your skin, rather than rubbing, and letting a "fine mist of water to remain so when you apply your moisturizer it will seal the moisture into the surface of the skin."

6. Winterize your regimen

"The most important thing to watch out for in winter is over cleansing and over drying," Krant says. In the cooler temps we’re prone to taking longer, hotter showers and spending more time in the overheated indoor air, both of which can dry out the face -- and fast. Krant says it's important not to wash your face excessively and to introduce a moisturizer, if it’s right for your skin. Also crucial is an SPF: She suggests choosing a moisturizer with an SPF of 15 in the winter (and upping it to SPF 30 in the summer, when we spend more time outdoors).

7. Watch your eyes

Fight the urge to splash your eyes open to wake yourself up on groggy mornings. The skin around your eyes is delicate and thin, so it it needs to be treated even more gently than the rest of your face. Things to keep in mind? "Use a gentle eye makeup remover and don't use harsh soaps or cleansers directly on delicate eyelids," she says.

Withings's super-smart Body Cardio scale keeps an eye on your heart's health

Drink lots of water. Keep going to yoga. Use your standing desk more often. We know these habits are good for our health, but for a long time now, one practice has proven to help us actually lose weight: weighing ourselves.

I know, I know. It’s really annoying. And it can be disheartening to step on a scale first thing every morning only to see three numbers blinking at you as if to say, "You’re still heavier than you want to be!" I can think of better ways to start the day, like making myself a waffle loaded with syrup and butter. Yet, the evidence is real— stepping on the scale makes people more aware of their weight and whether or not they’re meeting their goals.

Today, Withings introduced two new scales that might help: the $129.95 Body and $179.95 Body Cardio. They’re both health-tracking, weirdly high-tech scales that sync with an app and give you way more information than you’ve ever seen on a scale, from your heart rate to the weather. But the real standout is the Body Cardio, which tracks your Pulse Wave Velocity. This measures how quickly your heartbeat vibrations spread through your arteries, and it’s widely recognized by the medical community as an indicator of your cardiac health. Faster PWV indicates high blood pressure, stiff arteries, and a risk of hypertension.

I’ve been using the Withings Body Cardio for the past week and, while I could stand to lose a few pounds, I’m relieved to say that my PWV is steadily tracking in the Normal range. If you have high blood pressure or your family history puts you at risk for more heart problems than the average person, a scale like this one could give you a useful snapshot of your health. If not, you might consider the Body scale, which, while still a bit pricey, costs $50 less than the Body Cardio and doesn’t measure your PWV.

Lots of people rely on fitness trackers to help them lose weight, but they often weigh themselves using a separate scale that’s not connected to their fitness tracking app. These Withings scales help people skip the step of manually entering weight and a lot of other data. While that might seem like a small point, it could really ease the process of health tracking.

Withings, which was just acquired by Nokia, makes a variety of health-related devices including its latest Withings Go fitness tracker, which shows you basic activity data on an E Ink screen. The company is also no stranger to connected scales. Back in 2009, Withings introduced the Smart Body Analyzer scale, then in 2013, it brought out a simplified version of that called the Wi-Fi Body Scale. The two new scales (Body and Body Cardio) replace those older scales, which won’t be sold any more.

The Body and Body Cardio use a corresponding app — the Withings Health Mate — that runs on iOS and Android, and it automatically stores all of the data from your scale every time you step on. If that was all the app did, you’d be left with a lot of data and not much knowledge of how to do anything about it. So Withings added some coaching. This lets you set goals for things, like losing five pounds at a pace of a pound a week. The main screen of the app gives you a snapshot of everything, but tapping on a specific thing shows you details on that data point. This helped me understand what was being measured and why.

But first, the superficial question: how will this scale look in your bathroom? The Withings Body Cardio is sleek — much more sophisticated than the old digital one that has been stuffed under my bathroom sink for, umm, a while. It comes in white or black, and its surface is made of a high-strength, tempered glass. It’s roughly 13 inches square, so will be large enough for most feet, and it’s impressively thin at just 0.7 inch.

When you first set up the Body Cardio, you’ll be prompted to download its Health Mate app. Pressing a small button on the scale’s right side will connect it with your phone using Bluetooth and your Wi-Fi network. The first time you step on the scale, your weight shows up in the center of the display. If you see blinking triangles in any corner of the display, that’s the scale’s way of telling you to center yourself and lean away from those corners to get a more balanced, accurate measurement.

After measuring your weight, the Body Cardio cycles through other data: a trend line of your weight loss or gain, fat and water percentages, today’s weather, standing heart rate, bone and muscle percentages, and the number of steps you took the previous day (step-counting can be turned on or off in the app).

So where’s this all-important PWV heart-health stat? It only shows up in the app and, in my experience, isn’t measured every single time. If that happens, the app tells you ("no Pulse Wave Velocity data collected") and suggests how you might have better luck next time, like standing as stable as possible, making sure your feet are in the right spots, and putting the scale in a quiet room with a stable temperature.

The other data, like your body’s percentage of fat (not something I was all that thrilled to know) is gathered using a scientific technique called biometric impedance. Basically, the scale sends a small, electric current through the lower half of your body, and its resistance is measured. Bone, water, muscle, and fat all conduct this current differently, and the scale measures each.

Your local weather shows up on the scale’s display because checking weather is a pretty typical morning routine. Putting this data on the scale can motivate you to step on it, so even if you don’t want to see how much you weigh, you’ll want to see that it’s going to be in the 90s later in the day.

In my house, my husband and my toddler also stepped on the scale. A small pop-up notification in my app said that the scale detected a new person, and I was prompted to name each of them. This step also save each of their weight measurements. And once you’ve set up an account on the app, whenever you step on, the first three letters of your name show up in the top left corner of the display, confirming you are who the scale thinks you are.

While the Withings Body Cardio isn’t a need-to-have, it’s a definite nice-to-have, and its app is smart enough to give you helpful tips and trend analysis. If I used this scale for longer than a week, or had specific concerns about my cardiac health, I might appreciate it even more.

THIS WEIGHT LOSS DEVICE TO TREAT OBESITY LOOKS INSANE—BUT IS IT, REALLY?

Here's why leading doctors think the stomach-draining AspireAssist could actually help people.

Unless you’ve been avoiding cable news and Twitter lately (in which case we're jealous), you’ve probably heard about AspireAssist, the controversial new obesity treatment that was approved by the Food and Drug Administration last week.

Basically, it’s a tube that’s surgically inserted into a person’s stomach, and allows them to drain some of the food they’ve just eaten through a port valve and into a toilet. Approved for folks with a BMI between 35 and 55 (a BMI over 30 is classified as obese), the AspireAssist can prevent the body from absorbing nearly a third of a meal’s calories. (Here’s a video that shows how it works.)

Now, before we go any further, let’s just admit that our knee-jerk reaction was that this device sounds totally bonkers. We weren’t alone, either. The media dubbed it a "bulimia machine." Stephen Colbert explained it as "machine-assisted abdominal vomiting."

But is this opinion fair? Probably not.

“It’s not society’s job to judge [the AspireAssist] based on whether they think it’s morally okay or not,” says Yoni Freedhoff, MD, author of The Diet Fix and the director of the Bariatric Medical Institute in Ottawa, Canada. (For the record, he’s unaffiliated with the device.) “Our opinions should be based on evidence and results.”

And, he says, the data behind the AspireAssist is actually pretty good. A year-long trialfollowed 111 people who used the AspireAssist and compared them to 60 people who didn’t have the device. Both groups received dietary and lifestyle advice along the way. After 52 weeks, those who were using the AspireAssist lost 12.1% of their body weight, while the other group lost only 3.6%.

As for the criticism that the device mimics bulimia, it’s not approved for people with that very serious eating disorder. It’s not approved for anyone with binge eating disorder or nighttime eating disorder either.

There has also been concern that the device will encourage gluttony, or that people who opt for the AspireAssist will eat whatever they want, with a 30% discount on calories. (It almost sounds unfair, right?)

Only, that’s not what happened in the study, says Louis Aronne, MD, director of the Comprehensive Weight Control Center at Weill Cornell Medicine and New York-Presbyterian, and a researcher who was involved in the clinical trials of the device. “People didn’t keep eating,” he says. “They felt full.”

 “People assume that [obesity] is under a person’s control,” says Dr. Arrone. “They think, ‘[That person] should stop eating as much.” But in fact, it’s more complicated than willpower alone.

When we eat, our brains produce hormones that eventually tell us we’re full, he says. But as time goes on and we gain weight, that “you’re full” signal may become blunted. He suspects that may explain why the AspireAssist can help people: They get the food they need to stay full, minus about one-third of the calories.

If it still seems like a quick-fix solution, keep in mind that the device needs to be surgically implanted, and you have to spend about 5 to 10 minutes after every meal draining your stomach. “[The AspireAssist] doesn’t sound like the easy way out,” says Dr. Freedhoff. “It sounds incredibly involved.”

Dr. Freedhoff said he was personally shocked by how many people have reached out to him and expressed negative reactions to the device. “I’ve never seen something more raked over the coals,” he says.

It might be because we tend to think people who can’t lose weight are “lazy, slothful, and gluttonous,” he says. Never mind the fact that obesity is a complicated mix of genetics and our environment—or that weight loss is pretty freaking hard for plenty of people.

“We only moralize about obesity, which is always fair-game in our society—from Saturday morning cartoons to late-night comedy shows,” says Dr. Freedhoff.

Regardless of how people feel about this particular device, it’s time for all that to change, he says.

A weight-loss device approved by the FDA last week has some doctors up in arms, with one even attempting to put together 4,000 physicians to sue the agency. That’s because they say the device, which lets patients pump some of the food they've just eaten directly from their stomachs into the toilet, isn’t safe and may lead to eating disorders.

"This is the first time that I look at a device that was approved by the FDA and I am absolutely, utterly, and totally appalled that it was approved," says Joseph Gutman, an endocrinologist and diabetologist in Pembroke Pines, Florida, who has treated patients with obesity for over 30 years. Gutman says he’s put together a group of 750 physicians who want to sue the FDA to take the device off the market; his ultimate goal is to get 4,000 doctors to join him. "It is the most pathetic exhibition of ignorance on the part of our agency, the FDA. It is nothing but a bad trick. It’s like a bad joke."

The device, called AspireAssist, was approved by the FDA based on a one-year study of 111 people. The approval is for people with a body mass index (BMI) of 35 to 55 who have failed to lose weight with non-surgical therapies. (BMI is a measure of body fat based on height and weight; for a person who’s 5 feet 9 inches, the 35 to 55 BMI range translates to about 236 to 365 pounds.) AspireAssist also shouldn’t be used on patients who have eating disorders, the FDA says.

A person with AspireAssist has a tube surgically implanted through the abdomen into the stomach; it enters using a "port valve," an opening just above the belly button that patients can open or close to drain the food. After a meal, the patient waits 20 to 30 minutes before connecting the pump to the valve; the food is drained and dumped into the toilet. The process takes about 10 minutes and the device can remove up to 30 percent of the calories consumed with a meal, according to Kathy Crothall, president and CEO of Aspire Bariatrics, which makes the device and is based in King of Prussia, Pennsylvania.

There are some obvious side-effects: the port valve can cause infections and the tube can leak. But some experts fear that the device itself might trigger eating disorders. That’s because the device, in some sense, mimics bulimia — a disorder where people binge eat and then throw up. "Instead of throwing up through the throat, you throw up through the tube," Gutman says. "This is mechanized bulimia. It’s a device that makes bulimia okay."

The company says that binge eating on the device isn’t possible; patients must chew their food too thoroughly to binge. If they don’t chew long enough, the food gets stuck in the tube, which is no bigger than a straw, says Shelby Sullivan, who led one of the trials of the device on 17 people at Washington University in St. Louis with funding from Aspire Bariatrics. Lotta Frisk, 52, who lost 148 pounds over four years thanks to the device, says she chews every bite from 55 to 75 times. "I can’t put in food and throw it out," she says. "I need to chew."

Because patients have to chew longer, they eat more slowly and often feel full faster, Sullivan says. And that may make patients eat less. "At some point they just get tired of chewing," she says. "So they are feeling that full sensation with less food because they’re eating slower and they’re also literally just getting sick and tired of chewing."

Eric Wilcoxon, 44, who’s had the device since 2013, agrees. Because of all the chewing, Wilcoxon says he has smaller meals and also eats more fruits, steamed vegetables, and grilled chicken, which are all easier to chew and aspirate with the device. "You have to chew your food beyond comprehension," he says. "I mean, you just don’t grasp how much you have to chew your food."

Wilcoxon, from Poplar Bluff, Missouri, lost 128 pounds with AspireAssist. He was 389 pounds when he decided to get the device in the clinical trial at Washington University, after ruling out bariatric surgery for fear of the complications. AspireAssist was more appealing, because it’s reversible. He also saw one of his best friends lose a lot of weight with a gastric band, a silicone device wrapped around the stomach that restricts the amount of food a person can eat — only to gain it back once the band was removed.

He plans to keep the device indefinitely, he says. That’s because it still lets him enjoy his favorite foods. "If we want to go out tonight after my boy’s ball game and if I want to have a great, big ribeye, I can," he says. "I don’t have to aspirate every meal."

Chewing isn’t the only behavioral change, Sullivan says. She argues that people who use the device make healthier choices for meals because they actually see what comes out of their stomachs and think twice about it. "Healthy food doesn’t look that bad. It looks about the same as it came in, it’s just chewed up," she says. "Things like hamburgers and french fries, now that does not look good."

The FDA approved the device based on a small clinical trial that only ran a year. That makes some experts nervous about the long-term effects for patients like Wilcoxon. "There’s no scientific basis in the long term as to what this does," Gutman says. "The studies are incomplete." It’s also hard to know how the patients will react once the device is removed. Will they regain all their weight back, as it’s often the case with temporary obesity treatments? "If the Aspire device is meant to be there for a year or two, the moment you remove it, patients will have a 98 percent chance to regain all the weight back," says Raul Rosenthal, president of the American Society for Metabolic and Bariatric Surgery. That’s because most people regain weight after diets, often because they go back to unhealthy behavior.

Others worry that the device will give patients the impression that they can eat as much as they want, because they can just pump the food out afterwards. Instead, curing obesity means changing eating habits, teaching patients to eat less and eat healthier foods, combined with exercise. "I find it difficult to see how this won’t be seen as an easy way out, to the sense that people can eat more and not absorb the calories," says Konstantinos Spaniolas, a bariatric surgeon at the Brody School of Medicine at East Carolina University.

Run a Marathon

Inspired to try a marathon for yourself? If you're already a keen exercise devotee, fit and willing to undergo rigorous and methodical training, a marathon is an achievement you can work toward. Marathon running is an enjoyable sport for many people from all walks of life, with some devoting their entire day to training for the marathon while many fit the training in around everyday activities and work responsibilities. Whatever your motivation and deadline for running a marathon, with the right training plan and a determined attitude, you'll achieve your goal.

Note: This article is an overview on what you'll need to focus on generally to prepare for your first ever marathon run; the specifics of race training programs are not provided but should be sought separately in accordance with your own fitness level, personal needs and relevant race terrain and requirements.

1. Achieve a base fitness level. Do you know how fit you are right now? If you can't run, walk, bike, or do some other aerobic activity for at least 30 minutes at a time, you will need to work up to this first before attempting any running program. The first step is to talk to your doctor about a fitness assessment and to explain your intentions to begin training for a marathon. He or she will be in the best position to advise you on the challenges specific for your body and health issues. Even if you're not very fit right now, take heart. With gradual yet consistent training, your fitness will be restored quickly and you'll be able to keep improving.
   

   • Plan for regular medical checkups throughout your training, to ensure that all is well.
     
   • Be aware that running can expose latent injuries from previous sports activities. If you have any such old injuries, discuss this with your doctor.
     
   • Ensure that your diet is in top shape. A healthy diet will complement your running training, so seek foods high in nutrients and balanced properly for your needs. In particular, both simple and complex carbohydrates are "long-distance runner's fuel", so focus on dietary plans that include healthy sources of these. This article isn't the place to detail athlete nutrition but there are plenty of good resources online and in relevant books that you should spend time reading.
     
   • Obtain a good anatomy book or app. It's really helpful to understand your body's muscles, bone structure and systems through visualizing them as well as learning about how they contribute to your overall well-being.
     
   Purchase running gear appropriate for running training. Fortunately running gear isn't that expensive and there are plenty of good sports stores selling decent gear. Of most importance is the gear for your feet, and while some marathon runners have always preferred running barefoot, most people prefer a supportive shoe. Shoes should support the foot and protect it; begin by knowing how your foot needs supporting. There are three basic types of foot––pronator (strike the ground with the outside and back of the heel), supinators (land on the outside of the foot and roll outward) and neutral (a combination of these elements). Each foot fall has different possibilities in terms of injuries and the shoe needs to be able to correct or minimize damage from your natural foot fall pattern as best as possible. Your absolute best bet is to get shoes from a store specializing in sports shoes rather than one featuring many other products because this will ensure that the retail staff know everything there is to know about the shoes as specialists. Also be aware that some shoes can be customized for better performance, so you might need to investigate this if current shoes aren't ideal.
   

   • Socks: Most marathon runners prefer wearing socks to absorb sweat when running and to prevent chafing against the shoe. There are plenty of choices in the running stores but you may like to experiment with natural and synthetic fibers to see which work best for you.
     
   • Hats: Don't run without a hat; choose one that allows for plenty of air circulation and won't come off in a gust of wind. A visor is probably best for hot weather runs, as it lets the heat out easily.
     
   • Clothing: For women, get a good, supportive sports bra. For everyone, clothing needs to be relevant to the climate in which you're training. If it's cold, you'll need layers to trap heat; if it's hot, you'll need light clothing that allows the release of heat quickly. There are plenty of modern fabrics suited to both purposes. Consider a running vest/top and shorts, long pants and jacket, crop top and leggings, etc.––visit a reputable sports store that specializes in running clothes and do your research on the types of fabrics and styles available (most runners advise "ABC" or "anything but cotton" because cotton adds weight by holding in sweat). Try on different outfits to see what feels good and move around in the store to see how the clothing responds.
   • Eyewear: It's recommended that you wear runner's sunglasses to protect your eyes from UV rays. Runner's sunglasses have such features as special grips, ventilation holes, side glare cutters, shatterproof when dropped, lightweight, etc.
     
   • Accessories: Some of the helpful items that you might like to have include a runner's belt to hold food, supplements and water; a water bottle; a night light for training when it's dark; and sun protection (sunscreen). Some runners also like to have their own running watch to pace themselves during a race.
     
   Adopt a good running style suited to you. Before you even begin to train, assess your posture and seek to do the right thing from the outset. While there is no single correct way to hold yourself, you should aim to be relaxed and to hold your torso upright and your spine straight. When running, keep your arms loose at your sides and avoid bringing them up or moving them across your chest from left to right, as this restricts your breathing. Pay attention to your neck and shoulder area––tension here will cause strained running. Find ways to remind yourself to relax when you're running and you'll experience a much smoother running style.
   

   • Concentrate on your breathing. Inhale deeply from your diaphragm (pit of your stomach) to ensure deep, even breathing that maximizes your breathing. Shallower breathing is what tends to lead to runner's stitch. Ultimately, your running style is a combination of what feels most comfortable for you, while aiming to stay relaxed and breathing well.
   Get started. Train on easy routes to begin with and avoid inclines or anything that might make the run difficult or uncomfortable. Aim for short runs to start getting your body used to the feeling of running. Choose an area that is safe, enjoyable and has plenty to look at so that you find the experience interesting enough to want to repeat it! When you first start out, there will be times when you want to run, then walk. Give in to this desire initially, as it's your body's way of telling you it needs time to adjust. At least you're out there, getting going. Even renowned marathon runners consider walking on occasion during training helps to relieve stiffness. Also, don't try timing yourself or trying to meet set distances for the first few runs. If you don't manage to achieve these goals, you might be tempted to give up. Moreover, whenever you start a run, give yourself 10 minutes before giving up––often it is these first 10 minutes that give you the energy and mindset to keep going.
   

   • Run with a friend if possible. This can give you the motivation to run more often and it's nice to have someone to spend time with. Moreover, if you're able to talk to this person as you run, it's a sign that you're pacing yourself properly.
   • It can be very helpful to maintain a running diary, either in paper or digital form. This can help you to track your progress, motivate you and can eventually be the place where you set goals once you're a more confident runner. It is also one way to recall a training pattern that worked well for you, something that might be hard to remember if you haven't written it down. However, don't be a slave to the diary––it's supposed to be a flexible tool, not a rule master.
   • If you include stretching as part of your running (not everyone agrees that it's essential or helpful), be sure to stretch correctly. Check out instructions for proper stretching online or in relevant books and follow the instructions accurately.
   Consider joining a running group or club. Even if you don't plan on training with the club regularly, it's a good way to get reputable information and advice and there will undoubtedly be events that you'll be interested in entering to test your progress. It's also a great source of motivation to be among people who have similar goals and interests as you.
   Enter your first running race. Many runners consider that it is helpful to train for shorter long distance races as a way of gauging how they're doing; shorter distances allow you to assess your performance and readiness for longer distances. Local fun runs of 5 to 10 km (3 - 6 miles) are a great way to start out, as well as any shorter long distance runs held by clubs or running groups. When you actually run the race, don't presume to place yourself at the front; take your time and pace yourself by staying with those of a similar ability to you. Being caught up with fast runners can exhaust you and be a very demoralizing first time experience; eventually you'll get there if that's what you want but for now, it's about pacing yourself and actually getting through the race.
   

   • Most races require you to enter well before the date of the race. Keep an eye out online or through other information sources and plan accordingly.
   • Before any race, check that your gear is well worn in; you don't want to be breaking in new shoes!
   • Keep well hydrated before, during and after the race. Most races will provide hydration stations which you can take advantage of.
   Move on to a half marathon. Once you're comfortable with the long distance races of at least 10 km (6 miles), the next sensible step is to try a half marathon. At this level of running, you're now capable of running the half marathon and you're not far off running a full marathon either. Obviously, this is a lot tougher than the long distance races and your training will need to reflect this. Concentrate on building up your endurance with strength runs, semi-long runs, a longer run and rests. Including one day of rest each week of training is important for recovery. There are many possible training plans for beginner half and full marathon runners and you must spend time doing research into the different suggestions for appropriate training. Importantly, there must be rest days included in each week's schedule and some flexibility built in. When training, include a variety of running experiences, including uphill and downhill, sand running, fartlek, interval training and speed endurance sessions. Moreover, don't just train by running––some cross-training will benefit your overall fitness level, as well as giving your running muscles a deserved break. Suitable cross-training sports include swimming, cycling, gym workouts, walking and fitness dance.
   

   • Training plans run from ones that suggest training three days a week to ones that suggest training seven days a week.
   Once you feel that you're comfortable with running and you've proven to yourself that you've built up the needed stamina and longer distances, consider committing to a full marathon. Choosing which marathon you want to run is one of the best ways to inform your ongoing training. Not only do you turn your general plan (running a marathon) into a specific one (running the New York City Marathon on November 5th), but once you've invested the registration fee (typically between $40-$100) you have extra financial incentive to run it, too! In general, once you're ready to give the marathon a go, give yourself around 18 weeks before a marathon to train to an adequate level, more if you feel it's needed. Note––if you have run a half marathon as part of your preparation, you'll need to allow plenty of time for recovery from that race to the time of the marathon race.
   

   • When choosing a marathon for the first time, choose one with the least amount of challenges. Avoid anything too hilly, held in hot weather, or at altitude. Choose a marathon course that will work for you, not against you, ideally one at sea level, on a flat course, with cool weather and a large, supportive crowd.
   • Find a buddy to do the specific marathon with. You'll motivate each other!
   Settle on a marathon training plan. Again, as with the half marathon, you'll need to do the research into an appropriate training plan matching your fitness, abilities and terrain to be run. And you must have a plan––those without one often fail to make the marathon starting line. Any training plan that you choose should involve a gradual building up of distance from the half marathon level. Good plans will start with 3 to 16 km (2 to 10 mile) runs that gradually build up and include varied terrain such as hills and beaches. Importantly, be absolutely aware that there are no shortcuts to building up your mileage endurance––anything offering a build-up to readiness within two months or less should be avoided like the plague! Try to vary some of your training areas––after a time, monotony may set in and a change of scenery can help improve your enthusiasm, as well as keeping a firm eye on your goal. Also, every single thing you're likely to wear or try on the day of the marathon needs to have been tried before the marathon––this means breaking in shoes and clothes, knowing your pace and testing all of your equipment.
   

   • Increasing mileage should occur gradually within any program chosen, and should not increase by more than 5 miles (8 km) weekly.
   • Focus intently on establishing a healthy marathon pace. It's very important to understand that this pace differs from what most people perceive as a "normal" pace and you'll need to adapt to it, usually by slowing down somewhat.
   • Over training is as bad as under training. You'll lose enthusiasm if this happens. Do not respond by upping the training––take your much needed rests instead.
   • Training should gradually (not suddenly) taper in the final two weeks to protect your body from injury and exhaustion. By the final week, you should be in a position to not run at all in the two days leading up to the race.
   Be aware that other people and events are likely to be impacted by your marathon training. The rest of your life will happen while you train––work and family commitments remain the same! You'll need to talk to people about what you're doing to help them to understand and to ensure that you can get the time needed to attend to your training. As well, their moral support will be vital as much as their preparedness to not see you about much.
   

   • Injury and sickness happen. You need to be flexible and allow for recovery––it's fine to miss a day or shorten a run every once in a while, but the important thing is to get back out there as soon as you can. Marathon training is a long, slow process, but it's the only way to reach your goal. Never do away with planned rest days and try to run on them instead––your body needs to recover to prevent injury or illness from gaining a hold; any good marathon training plan should involve a good balance between both running training (stress) and rest (recovery).
   Prepare yourself mentally. Marathon training isn't only physical––it's also about mental training and there are plenty of things you can do to enhance your ability to complete the race. Some of the things that it's recommended you try include:
   

   • Check out the course in advance. Where possible, drive or cycle the marathon course before it happens. That way, you'll know what it's like generally and this will instill in you the importance of pacing yourself well because it is such a long race! Take especial note of particular landmarks and note their distance on your car or bike computer readout.
   • Even if you can't actually physically trace the course, check it out online through Google Maps to find landmarks, terrain, etc. This will help you to visualize yourself doing the race, an important part of good mental preparation for the race. Study course maps and the profiles, both when you can physically track the race and when you can't, to help you establish good pacing.
   • Watch previous marathon races for inspiration, or even movies about running marathons.
   • Listen to inspiring music.
   • Think positively, use affirmations if you're used to doing so and tell yourself that you can achieve this. Think about the ways you'll deal with pain and despair during the race––what will you think about and concentrate on to distract yourself?
   • Get the support of others. Family members, friends and fellow racers are all important people who can energize you before and during the marathon. They believe in you too.
   • Do anything that gives you a sense of purpose and empowerment without depleting your energy.
   Make sensible dietary choices in the days prior to a marathon. Eat healthy carbohydrates but take care not to overeat anything, as you don't want to gain weight in the lead-up to the race. The advice from sports nutritionists is to increase carbohydrate intake from 65 percent to as much as 90 percent of your diet, as well as having sports drinks. However, you should be guided by current suggestions from reliable people such as your doctor, nutrition specialist or relevant information from sports experts.
   

   • Typical food eaten by marathon runners includes bread (wholegrain), pasta, cereals and the like. These provide the glycogen that breaks down into glucose for energy as you're running and when your body has broken down your stored glycogen, it then goes after your liver glycogen, after which it goes for your fat which requires more of your precious oxygen to break down the molecules into glucose. Hence, the more stores of glycogen you have, the better.
   Run your marathon. On the day, be prepared as with the half marathon––have all your gear and supplies in order and ensure that your training leading up to the marathon day has left you with refreshed and rested muscles (it's recommended to lay off running for two days before the race). Be mentally prepared––all marathon races hurt; it is part of the experience and one for which your regular training and previous races should have prepared you to endure. Keep the goal in mind, which for a beginner is basically to complete the race and gain the satisfaction of reaching the pinnacle of your running goals. Most of all, in spite of the inevitable pain, seek to enjoy the experience––a well prepared marathon runner should be able to find the race fun, especially since the sensation of being part of a crowd of marathon enthusiasts will really give you a boost––use that buzz to propel you onward. Also, many courses have entertainment along the way and plenty of spectators to cheer you along. Take it all in––you've trained for this for months, this is your day!
   

   • Line up where you feel comfortable and likely to be among runners of the same level as you––as with the half marathon, avoid pushing your way to the front as a beginner.
   • Try to maintain a steady pace that seems on the slow side for at least the first half of the race, but feel free to pick it up during the second half if you're feeling good. Don't get caught up in the thrill of the race from the beginning––it'll feel easy the first few miles but that won't last. Marathons are about patience, not speed.
   • Settle for achieving your marathon running goal within a realistic time, not one that compares you to the champions. If you find you love marathon running after this event, you can aim to build up and become a lot faster over time but for now, don't push things beyond your abilities. It's really important to recognize that until you've run your first marathon ever, you lack experience and have nothing to gauge your performance against, so don't tax yourself with comparisons, assumptions and crazy notions!
   • Make use of the aid stations to drink regularly. Energy drinks will both hydrate and restore sugar for much needed energy boosts. Hydration also replaces water lost to sweating as your body tries to keep cool and you need to replenish a minimum of 0.5 of a liter of water (17 oz) per every hour.
   • You might "hit a wall"––this occurs for many marathon runners at around the 32 km (20 mile) mark of the marathon, a feeling that you're running through thick mud and literally hitting a brick wall. It tends to be caused by poor training in the lead up to the marathon and by running at a pace too fast at the commencement of the race, leaving little in reserve for later. To avoid the brick wall experience, know your pace and stick to it from the beginning, avoid the temptation to try to keep up with other runners, eat extra carbohydrates in the lead-up to the race and stay well hydrated during the marathon.
   Plan for after the marathon. The marathon is over but you're still pumped. Have someone help you after the race––you'll need warmth, drinks and food. And you'll need a lift home with someone who hasn't just run a marathon. Have it all worked out before you run so that you can let the other person take charge of these things while you bathe in the excitement of your achievement.

Get Six Pack Abs Fast Start Working Out, The Six Pack Diet

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called "secrets" have some degree of accuracy, while others have very little. Deciphering which methods are the best for getting those rippling abs you've always dreamed of is critical to achieving this goal. Alright, it's official. You've decided to start working out. Great! Your body (and mind) will thank you for it shortly. But how and where do you begin? On this page, obviously. Let's go!

Assessing Your Fitness Level

1. Know just how in shape you are. You're on this page—good job! That's the first step. Mentally, you're where you need to be. But how about physically? You probably have some idea of what kind of physical shape you're in. But in order to find out where you're truly at (and to know how far you've gone), you'll need to record your baseline fitness scores. Do a little background work to get started:
   

   • Your pulse rate before and after you walk 1 mile (1.6 kilometers)
   • How long it takes you to walk 1 mile (1.6 kilometers)
   • How many push-ups you can do at a time
   • How far you can reach forward while seated on the floor with your legs in front of you
   • Your waist circumference as measured around your bare abdomen just above your hipbone
   Talk to your doctor. If you're a rookie to the workout game, you may not have a great idea as to what you're truly capable of or what you should be doing. If this is the case, it's wise to consult a doctor. They will be able to point you in a reasonable direction of meeting your goals.
   

   • If you're a male over 45 or a woman over 55, it's not only best but it's imperativeyou talk to your doctor before beginning. Same goes if you have major health concerns. Talk to your doctor before something irreversible happens. Not only is it for good measure, but it ensures your safety and health too.
   Don't forget about your diet. If you're about to work out 5 hours a week, fantastic. The good news about that is for the other 163 hours, you can be as lazy as you like. But diet is a 24/7 thing. Though it's not mandatory, it's a good idea to start thinking about it now, along with your new-found exercise regimen.
   

   • Eating right and exercising are organically connected. Once you get into it, working out can give you that same rush a package of Oreos can. But there will be points where a 300-calorie-burning workout session will lead you to scarfing a 500-calorie piece of cheesecake. Unfortunately, it doesn't work like that. When you start exercising, monitor your food intake as well.
   • Eating junk will make it harder to exercise. It's not just a weight thing—it's how you feel. If you are serious about starting to work out, let the same attitude reflect in your diet. You'll feel a lot more ready to take on that run after a meal full of vitamins and nutrients than you would if you chowed down on preservatives and chemical additives.

Designing Your Program

1. Choose a goal. This can be totally different for each person. Maybe you want to get buff, maybe you want to lose weight, or maybe you just want to fight off heart disease and diabetes. Whatever it is, it'll help you to have a clear goal in mind. With a clear goal, you can stick to it—and know if you're on the right path.
   

   • Think about what you want to be good at. Maybe you don't have a weight goal or a waistline goal, but you want to be able to run a 5k, no problem. What's more, if you have the desire to be good at it, you'll probably enjoy it. That's the key to staying with it.
     • With this methodology, your goal will be in your workout. Aim for something specific: a 5k in 30 minutes or 30 push-ups a minute, for example. This will be what you're working toward.
   • Think about what you want to be. Do you want to be 4 inches (10.2 cm) thinner around the waist? 15lbs (7kg) lighter? Lose 5% of your body fat? If it's easier for you, think in numbers.
     • If your goal is weight loss, know that 1kg (2.2 pounds) is 3,500 calories. You need to burn 500 calories a day working out (if you're on a balanced diet) to lose one pound a week.
   Choose a balanced routine. If you're looking to be fit overall (who isn't?), you'll want to start a routine that keeps you on top of every aspect of your game—that means aerobic exercise, strength training, and flexibility training. All three of 'em.
   

   • Cardiovascular activity. Start out simple with walking or running. Do this for half an hour, five times a week. Try to stay on a level where you could carry a basic conversation, but definitely couldn't carry a tune.
   • Strength conditioning.Start doing 4 to 8 different exercises, making sure to work out different muscle groups. And don't go for weight—it's better to lift lighter and maintain the right form. Though cardio can and should be done 5 times a week, keep the weight training to twice. Your body needs time to repair itself, quite literally.
   • Flexibility training. You'll be surprised how much improving your flexibility can help you across the board. Every day of the week (or whatever you can fit in) do slow, sustained stretches for 10 to 30 seconds (at least according to the American College on Exercise).
   More importantly, choose something you don't hate. This deserves its own bullet point because it's that important. If you dread working out, you'll come up with excuses not to. You'll never stick with it and you won't meet your goals. Start with something you enjoy—as you get more fit, activities will become easier and you'll start enjoying more.
   

   • Going to the gym does not have to be your only option. If you like swimming, dancing, or hiking, great! These are all exercises, too. Think outside the box.
   Pick a time that can become a habit. In order to integrate this into your lifestyle, you'll need to make it a priority. To do this, set aside a time at least a few days a week. Whether it's 09:00 or 21:00, write it down in pen. There's no getting around it.
   

   • Getting over the initial hump will be the hardest part. Soon enough, when 21:00 rolls around, your body will be raring to go and feeling antsy to get that endorphin rush.
   Start small. Most of the time, when we decide to start a new workout routine it’s because we’re motivated to do it. It’s great to have motivation, but it can be a double-edged sword. Why? Because motivation can fool you into biting off more than you can chew. In the beginning, you want to start slow. This way you'll keep at it. Remember, the goal is to get in the habit of doing the workouts, not to do intense workouts.
   

   • It's important to progress slowly when you're just starting off. It'll be easy to do more and it'll be easier to hurt yourself. Increase your time or intensity a bit at a time, making sure not to over-exert yourself. And if you have an injury or medical condition, make sure your routine is healthy and, above all, doable.
   Allow time for recovery. You'll have days when you're in the zone and dreading getting out of it. Then, you wind up in a puddle on the floor and your muscles feel like jelly for the next week. Avoid that. Give your body time between sessions to recover, even if your mind says, "Go, go, go." You may not be able to exercise tomorrow, but you'll be able to exercise in the long run.
   

   • For strength training, it's very important to give your muscles time to repair themselves. Don't work out the same muscle group two days in a row—the muscles are literally ripping as you strengthen them. Let them heal.
   Consider rewards and punishment. Sometimes the thought of being skinnier or being healthier isn't strong enough. These things are in the future and they're too abstract to grasp onto now. If intrinsic motivation is a problem, consider making it extrinsic.
   

   • Reward yourself. If you stick to your workout routine for a month, take a day-trip to your favorite spot. Go shopping. Take a nap. You've earned it.
   • If rewards don't do the trick, think about punishment. If you don't run that 5k 3 times this week, you'll donate $200 to Sarah Palin's 2016 presidential campaign. That ought to do it.

Assemble Your "Equipment"

1. Have the knowledge. Not only do you have to be equipped with the ability and the machinery, but you have to have a grasp on what it is you're doing. Here are some basic terms you should start incorporating into your vocabulary:
   

   • Maximum Heart Rate. A basic starting point is 220 minus your age. For your specific maximum heart rate, consult a professional. Do you know yours?
   • Set. This term is used during weight training. It's the same exercise repeated a specific number of times. You might hear someone say, "I did three sets of 12 on Monday and 4 sets of 10 on Wednesday."
   • Repetition or "rep." This is the number within the set. As in, "I did three sets of 10 reps each."
   • Warm up. This is not the same as stretching. Warming up is doing very light exercise, like walking before a run. It increases blood flow, heating up your muscles. Stretching should come in at the end of your work out.
   • Cooldown. Never do a full-stop; your body will have no idea what happened. Instead, go at a reduced speed for whatever activity you were doing, cuing your body that it's nearing relaxing time. Stretching is often part of a cooldown, for the record.
   Get the right shoes. You need to choose the right type of shoe for the kind of workout you’ll be doing. And yes, it does matter. A shoe made for running is very different in a number of ways from a shoe made for basketball or tennis. Even walking shoes differ from running shoes.
   

   • Running shoes have no lateral stability built into them because you don’t move your feet laterally when you run. You’re only going forward. A running shoe is built to give you support and stability as you move your foot through the running gait cycle. Basketball and tennis shoes both need to be stabilized laterally. That's because you move your feet side to side a lot when playing these sports. runners land more on their forefoot while walkers have a heavier heel strike. So for running you want a shoe that has more cushioning on the forefoot, while walking shoes should have stiffer rubber to support the heel.
   Make it easy with the extras. Sometimes it's the little things that help the most. Get some nice workout clothes—something you feel good in. Invest in an iPod or MP3 player to make the time go faster. Another possibility is a dog, but there's a lot less guilt involved about shoving an iPod into a drawer and forgetting about it.
   

   • If you're hitting the gym, get a good water bottle and towel. Having items set aside for this specific purpose somehow makes it easier to get going. You feel more invested and you have concrete reminders of your efforts.
   Consider home equipment. Gyms are, by no means, for everyone. And for those of us that don't live in perfect weather 300 days out of the year, home equipment may be the easiest solution. Think about investing your dollars into one or more of the following:
   

   • Treadmill. An easy way to get in the cardio is to invest in a treadmill. Start at a walk for that 30 minutes a day that's recommended and up it from there.
   • Free weights. To strength-train, purchase some barbells or dumbbells (for beginners, choose the latter). Some sets are adjustable, making it a one-stop shop, regardless of progress.
   • Other strength training equipment. Think about medicine balls, weight stacks, and flexible bands or rods. They're good ways to change up your routine, especially if you're starting to get bored.
   • Exercise ball. With this one, make sure you have a grasp on what you're doing before you get on the ball and just end up having a bouncing good time. If you don't do it right, you could either hurt yourself or not end up working the muscles you intended.
   • Exercise videos and DVDs. Some DVDs and videos are tripe, so watch it (or get recommendations) before you go about the routine. Once you find one you like, nail down the proper form by working in front of a mirror if possible.
   Join a gym. For a monthly fee, you'll have access to rooms full of equipment, classes, and possibly a trainer. Everything you could possibly need will be at this location. It couldn't be much easier, especially if you find one close to work or home.
   

   • That is, as long as you actually go. Sign up for a class—having the same weekly schedule will make it easier to stick to. Or train with a trainer or friend -- when someone else is expecting you at 2 PM, you have the added pressure of letting them down.
   Find a team. Okay, so you don't literally need a team, but something akin to that is a good idea. Join an intramural volleyball team or a rock-wall climbing group. Having other people to break a sweat with you makes it a lot easier—and the time passes by more quickly, too.
   

   • If a team sport is a bit too much to ask, get a buddy. Even if they can just accompany you to and from the gym (but not necessarily during), great. They'll hold you accountable and make the pre- and post-workout more enjoyable.

Getting Started

1. Build up gradually. As you progress, you'll find that your routine is just too easy. It may be tempting to be content with that, but push yourself. When you notice that you can go harder, do so. Doing what you couldn't do before will feel good.
   

   • Though it'll take a bigger chunk out of your schedule, allow your body plenty of time to warm up and cool down. For the actual workout, listen to your stamina: Do what you can and progressively work to more, about 60 minutes of exercise 5 or so days a week.
   Get creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. It all counts.
   

   • As you explore activities, you'll most likely find something that tickles your fancy. When you do, latch onto it. Was swing dancing surprisingly enjoyable? Great! That's one more hour each week you'll stay moving. The more the merrier, after all.
   Listen to your body. Realistically, if you're starting a new workout routine, you're gonna get worn out. At the beginning it's very important to know what you're capable of and listen to your body. If you hurt yourself, there's no more getting in shape.
   

   • If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard. While that may be tempting for faster results, you'll get zero results if you're down for the count.

Monitor Your Progress

1. Stick with it. That is to say, don't miss workouts. If most of us are being honest our workout history looks like this: workout for a couple of months. Get sick and stop. Spend a couple months getting back to where we were. Life gets hectic and stop. Spend a couple months getting back to where we were. See the pattern? Yep, no progress. So whatever you do, stick with it. Otherwise you'll get nowhere.
   

   • You'll be amazed at how much easier it is when you do (or how much harder when you don't). And when things are easier, you're more likely to do them. The second you start skipping, it's all downhill (or uphill, depending on your perspective) from there. So don't.
   Switch it up. Awesome -- you're out there and going. Now your biggest problem is plateauing and getting bored. You'll know when this is happening -- your motivation is waning even though your skills may not be. The same gusto just isn't there anymore. The answer? Do something different.
   

   • If you've been running that same 5k five days a week, take it outside. Find a new trail, start running at night, or start for a 7k. If that's not enough, pick up a new activity entirely. A yoga fan? Try pilates. Always wanted to try kickboxing? Go for it. You're ready.
   Make new goals. When you feel it's time, reassess your fitness level. What are you capable of now that you weren't before? What's your heart rate like during these activities? Odds are everything's better—time for a new challenge!
   

   • It's all about staying motivated. Have you gotten really close to your weight loss goal? Great! Now let's start thinking about muscle definition. Have you been hiking that one trail without fail and with ease since you started? Time for the harder one. This new you needs new goals. In time, a new goal will be a reward. After all, look how far you've come.
     
     Alright, it's official. You've decided to start working out. Great! Your body (and mind) will thank you for it shortly. But how and where do you begin? On this page, obviously. Let's go!
     

The Six Pack Diet

1. Go for the good carbs. The way to a man's heart is through his stomach...and the way to a man's abs is through the kitchen. If you're not eating right (man or woman notwithstanding), your abs will (or won't, rather) show it.
   

   • Not all carbs are evil. It's the simple, white carbs that you want to avoid. Whole grains (aka "slow carbs") are rich in fiber and go through your system much more slowly (hence the name) than simple, refined carbs (the white ones). So don't shy away from the browns -- brown rice, quinoa, whole wheat and oats.
   Pack on protein early in the morning. Because straight up, you'll eat less (and it's the building blocks you need to build muscle tissue). People who got 35 grams of protein at breakfast were less hungry throughout the day and saw favorable changes in the hormones and brain signals that control appetite.
   

   • Getting six pack abs isn't necessarily about counting calories. But you do need to get rid of the fat on top of your abs to expose the muscles underneath them -- and eating a bit less will get you on track.
   • Eating any breakfast was associated with increased feelings of fullness, a reduced desire to eat, and lower levels of ghrelin (a hunger-stimulating hormone) throughout the morning. But a protein-packed breakfast was associated with these benefits over the course of the entire day.
     • This doesn't mean go for the ham steak and eggs. To keep your calorie and fat levels in check, opt for Greek yogurt, egg whites, and Canadian bacon.
     • What's more, your body burns more calories breaking down protein than it does carbs and fats. Every little bit counts, right?
   Cut out processed goods. Consuming most of your calories from processed and fast foods is going to produce an unhealthy body lacking in nutrients. Foods that have been through some sort of preservation have had their nutrients taken out and are really just empty, unhealthy calories. Definitely a no-go for a trim waistline.
   

   • To make matters worse, processing then adds in unhealthy fats, a ton of sugar or sugar substitute and synthetic vitamins and minerals. Most of these ingredients, including artificial sweeteners, artificial colors, hydrogenated oils and high fructose corn syrup, are not even recognized as edible by your body. Think about that. These non-food ingredients are considered toxins and most will end up languishing in your system, often stored with fat.
     • Anything that's packaged is a processed good. That includes your "health" foods, too. Look for the top super foods (nutrient-dense, low-calorie fruits and vegetables, like broccoli). These give the most vitamins and minerals to energize your body and heal and prevent strain to the muscles.
   Drink loads of water. Research shows that people who drink and drink and drink water lose more weight and keep it off long term. What's more, it'll up your metabolism to boot.
   

   • In a recent study, a 30% increase (albeit temporary) was seen within 10 minutes of participants drinking 17 ounces of water. And it's best to drink it cold -- your body takes energy to warm it up.
     • And you'll naturally cut out those sugary, empty calorie drinks like sodas and processed juices. That's killing two birds with one stone.
   Consume healthy fats. Dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado is actually good for you. While it's true that eating fat ups your caloric intake like none other, as long as you keep it between 20-30%, it can help you get results fast. That's because it helps stabilize your insulin levels which, if they get too high, can cause fat retention.
   

   • In addition, consuming fat will keep you sated for a longer period of time; eating just protein or carbs leaves you traveling back to the fridge. So as long as they're the good fats, you're good to go.
   Eat often. Your body should never go hungry. When it goes hungry, it likes to cling onto fat and tell you to chow down on that pizza. If you're never hungry, your metabolism is always up and you're never left wanting.
   

   • Eat three standard meals and three snacks, equaling six times a day. Concerned about overeating? Don't be. Because the foods you'll be piling on are high in fiber, protein, and nutrition, you'll be sated with smaller amounts.

The Six Pack Workout

1. Keep it varied. You don't want your body to get used to your workouts. Once something becomes easy, step it up a notch. Constantly challenging yourself is the only way you'll see results you've never seen before.
   

   • Each time you exercise, make sure to target different muscle groups. Do somewhere between four and eight moves and don't repeat the same moves the next day. Keep your muscles guessing by constantly changing up your routine. But, as always, check with your doctor if you're 45 or older.
     
     Exercise your core muscles. Once the fat on top of your abs is gone, you'll need washboard abs to be underneath. In the comfort of your home, you can exercise your core muscles -- it helps posture, too!
     

     • The plank: You can't just focus on what's on top -- it's what's behind your abs too -- your back! And doing the plank works both. With your forearms on the floor and your toes into the ground, lift up your core and thighs off the floor. Make sure your elbows are in line with your shoulders. To do it right, keep your butt and abs flexed.
     • The reverse crunch: Upper abs are easy; it's the lower ones that are hard. This exercise is much like a crunch, but with your feet in the air. To start, put your arms at your side, keeping your palms down. Place your knees over your hips, using your abs to place your body. Instead of moving your head toward your knees, move your knees toward your head. Hold your knees briefly as close to head as possible and then lower them back towards the mat.
     • The Bicycle: This exercise targets your back and sides, in addition to your upper and lower abs. Lie on a soft surface like a yoga mat and make a pedaling motion in the air. Alternate raising shoulders toward the opposite knee. Make sure to work both sides evenly. 2 sets of 12 reps is a good place to start.
     Start weight training. If you're going for a six pack, you'll need strong pecs, shoulders, and back too. Your entire body needs to be on track, not just your abs.
     

     • Wood Chop: Using a free weight or medicine ball, kneel down on one knee. Lift the weight up, with both hands, over the shoulder of your leading foot. Lower the weight to the other hip, hold, and bring back up. Always make sure your entire body is facing forward. Aim to use a weight that fatigues the muscle in 12 reps.
     • Trunk Rotations: Working with a dumbbell or medicine ball, get into a sitting position, knees bent and feet flat on the floor. Lean back slightly to engage your abs. Bending at the elbows, hold the weight close to your core and twist from side to side. Pause at the end of each rotation.
     • Dumbbell fly: Grab some free weights and sit on a stability ball. Walk it forward until it's your head and upper back that are balancing on the ball. Push the dumbbells up and out, directly above your elbows. Swing out and back in, slowly. Keep your abs flexed at all times and your arms loose, not locked.
     Blast fat with cardio. The absolute quickest way to get rid of fat is cardio. While it's important to do cardio and it's important to work with weights, it's most important to do both in tandem. You need to burn and blast away the fat to see the results you want.
     

     • This doesn't necessarily mean running. Swimming, boxing, cycling, and tennis are also great alternatives (amongst many) if you don't feel like hitting the concrete.
     • Consider high intensity interval training. Most studies have shown that the benefits of cardio are amplified when done in intervals. Work out as hard as you can for 30 seconds, relax for a minute, and repeat 9 more times. And you'll get your workout in super quick.
      Enjoy your 6 pack!