Weight Loss Feel Bloated

I'm actually overweight so bloated?
Whether that belly bloated actually translates into extra pounds depends on what's causing it. "If the bloated was caused by gas�for weight-loss/feel-bloatedexample, you ate really fast and swallowed a lot of air, drank carbonated beverages, chewed gum, or consumed too many cruciferous vegetables like cauliflower and Brussels sprouts (or one of these five other health foods that can make
you feel bloated), then you won't weigh any more than usual�you'll just feel like you do," says Zumpano. Once the gas makes its way out of your system, your jeans will fit the same way they did before. 

On the other hand, if the stomach pooch is the result of a binge (in which case you should check out these tips on how to get back on track after overeating), it's your PMS week and your body is doing its usual water-retention thing, or you're constipated, you'll probably see an uptick on the scale. Don't panic: It won't be more than a few pounds at most, and once your body digests the extra food or your period arrives, that extra weight will be gone too, says Zumpano. (You'd have to overeat on a consistent basis to see long-lasting effects on your poundage.) 

Amazing Health Benefits of Palms in Urdu

Vitamin A also protects the human body from lung and oral cavity cancers. Another flavonoid compounds which include beta carotene, lutein and zea xanthin decreases the effect of harmful oxygen derived free radicals. So these compounds are helpful in protection from colon, breast, prostate, endometrial, lung and pancreatic cancer types. The dietary fiber contents also protect the human body from cancer causing chemicals
and elements.

It gives you healthy bone by the content of vitamin K. Vitamin content like b-complex compounds and other necessary elements like riboflavin, niacin and pantothenic acid helps in the metabolism of carbohydrates, protein and fats.

In case of diarrhea dates give you a great relief. Body loses essential minerals in this disease. Palms in electrolyte compound potassium that re energizes the body. Potassium has also regulatory capability for the central nervous system.

Palms nutritional benefits are also effective in preventing the body from toxic compounds. It also protects you from the toxic substances from alcohol. These harmful compounds can create different side effects due to alcohol consumption.

In case of pregnancy a woman has to suffer from different disorders and difficulties especially intestinal problems and food allergy. The nutritional benefits of dates give complete treatment for these problems and provide all the essential minerals and vitamins.

5 Nutritional Benefits of Dates in Urdu

It is a delicious fruit with a delighting sweet taste. And it�s comparatively cheaper too. So for the dry fruit loving people like me it�s a gift. These are mostly found in deserts. So apart from the oasis dates are a boon for the desert people.

Fresh dates are really tasty for its sweet juicy and fleshy part. The seeds are not edible normally but medicines are prepared out of it. We can find dates generally in the month February to
March in pakistan. In other countries it comes in summer. Dates brim with most essential nutrients minerals and energy for healthy and perfect body. The little oval or cylindrical shape with a maroon color makes it look like a stone. It is of yellow or orange color while in growing stage. The caramel taste is mouth watering. Dates are enriched with various minerals, vitamins and dietary fibers which creates perfect healthy diet for you as there are numerous nutritional benefits of dates. Dried dates are also available in the market which is used in different dishes and desserts.


1. Dates regulate bowel movements. Increase in bowel activity creates constipation problem. So dates are effective against constipation. For the cure you can eat dates after dipping them for one night in water. This gives relaxation to the discomfort of the stomach problems. So you can have dates and bid your Complaint stomach bye.

2. Dates are great to taste plus dates nutrition facts includes many health advantageous properties. It consumes normal growth development of body. Dates also contain sugars like fructose and dextrose and these can energize body in an instant. So the nutritional benefits of dates are used as a health tonic from ancient times.

3. Indigestion leads to illness and sickness and creates problems for your health. The greatest advantage of dates for intestine is its content of nicotinic inside the fleshy part. Nicotine helps to check the harmful microorganism development. So it has the potential to regulate the bacterial interactions in the intestine.

4. Dates also contain a good amount of potassium which is a good electrolyte, helps in regulating blood pressure along with the heart rate. Iron is helpful in creating red blood cells. So nutritional benefits of dates helps in preventing heart diseases and stroke. These things all together give you a healthy heart.

5. These fruits also contain Vitamin A with antioxidant properties that keeps eye healthy. You can get good eyesight by regular consuming of dates. The fruits which are enriched with vitamin A have the ability to protect your eye from outer infectious elements.

5 Amazing Health & Nutritional Benefits of Eggs

Having eggs everyday will solve many of your health problems. Some like the yolk part and for some the egg white is tastier, eat it any way you want it will surely provide you with all the nutrients that is required by your body. Over 90% of calcium and iron provided by the egg is found in egg yolk and half the protein is found in egg white.  So, this makes a good enough reason for having eggs daily and there are various other nutritional benefits that you can get from eggs.
Below 10 nutritional benefits of eggs are discussed 

                                                     Nutritional Benefits of Eggs

1: Good source of vitamins  :  You can get almost 4 types of vitamins packed in a small egg and the Vitamins are � Vitamin (B2) (riboflavin), Vitamin (B12), Vitamin A and Vitamin E. Vitamin A is good for your eyes and growth, Vitamin (B2) is helpful in breaking the foods into energy, Vitamin (B12) is important for the production of red blood cells and Vitamin E is beneficial in fighting off the free radicals that might damage the cellular or tissue which can cause cancer.

2: Good for weight loss  :  You will be surprise to know that if you have egg for your breakfast then it will help in limiting the calorie intake for the whole day by more than 400 calories. So in this way you will lose up to three pounds or even more each month. Eggs keep your stomach full prohibiting you from munching all the day.

3: Presence of essential mineral :  You will find iron, zinc and phosphorus that are vital for your body and lack of these minerals have proved to make you feel tired and clumsy all day. Then you will find phosphorus in egg which is important for healthy bones and teeth. Zinc helps in keeping your immune system healthy and assists the body in converting food into energy. You will also find some other beneficial minerals in the body like that of iodine � beneficial for making thyroid hormones and selenium which is an antioxidant helps in reducing the risk of cancer.

4: Improves brain health :  Eggs are rich in omega-3 fatty acids, Vitamins (B12) and D along with choline which are considered to be the food for brain. It helps in improving memory and Cognitive power. For proper functioning of brain Vitamin (B12) is very essential and lack of this nutrient might lead to Alzheimer�s disease.

5: Good for your eyes : Lutein and Zeaxanthin are present in eggs making it beneficial for eye health. The antioxidant effects helps in strengthening retinas and protect the eyes from free radical damage.

5 Amazing Benefits of Kiwi in Urdu

1 :  Kiwi is a power house fruit packed with various sources of energy : Kiwi fruits are enriched with lot of vitamin and mineral contents. Its nutrient percentage per calorie is much more than any other fruits.

It contains zero cholesterol, zero sodium, very less fat along with heavy amount of dietary fiber, natural sugar, Vitamins and
minerals.

2 :  It helps in neutralization of free radicals : Kiwi contains large amount of Vitamin C which helps in protecting cells against cancer by neutralizing free radicals.

Kiwi has even higher vitamin C concentration than orange. Yellow kiwi fruit has more vitamin C concentration than green kiwi fruit.


3 :  It acts as prebiotic :  The minerals and vitamins give perfect nutrition to body. It maintains the balance in digestive system of human body.

It acts as prebiotic element for the body.

4 :  It offers good percentage of vitamins  :  Nutrition facts of Kiwi are great, it contains Vitamin E that becomes more helpful with antioxidant character.


This fruit also contains folate and potassium which cures many diseases and maintains a good health.

5 :  It is helpful for weight loss  :  The nutritional benefits of kiwi fruit are helpful for losing weight as It possesses negligible calorie. It helps you lose extra fat in belly and other areas also.

The soluble dietary fiber content decreases your hunger issues.

It decreases the hunger and helps lowering your calorie also.

Eight Great Benefits of Onions

Never mind the tears they bring on�onions are an ace ally in your fight against disease. A prized member of the lily family, they lavish you with health benefits while adding of taste to your food.


A quick glimpse at their incredible health benefits:

The phytochemicals in onions improve the working of Vitamin C in the body, thus gifting you with improved immunity.

Onions contain chromium, which assists in regulating blood sugar.
For centuries, onions have been used to reduce inflammation and heal infections.

Do you enjoy onions with your food? If yes, rejoice! Raw onion encourages the production of good cholesterol (HDL), thus keeping your heart healthy.

A powerful compound called in onions is known to play a significant role in preventing cancer.

Got bitten by a honeybee? Apply onion juice on the area for immediate relief from the pain and burning sensation.

Onions free radicals, thereby reducing your risk of developing gastric ulcers.

Those bright green tops of green onions are rich in Vitamin A, so do use them often.

My favorite way to enjoy onions is to slice them really thin, squeeze some lemon juice on top and add a little salt. Sprinkling a few freshly washed cilantro leaves adds fragrance and flavor to this simple, quick salad, without which no dinner of mine is complete.

Many Benefits of Lemon Juice

There are a lot of benefits of lemon juice. It is easily available in low price. It is cultivated throughout the year but in summer is is mostly use. Lemon is a small fruit but is has many benefits which are very important for our body. Lemon is a good source of vitamin C, Magnesium, Iron and Copper. The health benefits of lemon are often underestimated.
In many areas lemon is generally used to improve the taste of food or to make it sour. You can also putt the lemon juice in different kind of food to make them more delicious. Lemon has a source to fight against the bacteria and germs which are harmful for our body. Lemon is also used to make different kinds of drinks. In summers these drinks are very useful for our body. That is the reason lemon is too much used in summer season.

Benefits of Lemon Solve Digestion Problem:

Take lemon juice in hot water it can help you treat and prevent digestion system.

Weight loss agent:


Lemon juice and water tonic helps you to loss weight. Drink it every morning regularly. It is also helpful in digestion of  your daily food.

Treat Asthma:


If you have a problem of asthma then take one tablespoon of lemon juice before meal it is good for this disease.

Cold and Flu:

It can be used to treat many infections. It relives the symptoms of sore throat. Lemon juice reduce the high viagra 100 mg cheap fever.If you are having the problem of cold and flu then mix together lemon juice and honey and use it remedy for cure.

                                                  

Reduce Pimples:


Lemon juice mixed with honey and turmeric powder is a good paste for treating oily skin and pimples.

Remove blackheads:

If you have blackheads on your face rub lemon juice on them add some salt in lemon juice to make a paste and rub of dead skin.

Use for Hair:

Lemon juice can be use to add shine to your hair or to highlight hair color. Add a juice of one lemon to a cup of water and use this as your final rinse after washing your hair.

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???? ?? ?? ??? ???? ???? ????? ?? ??? ???? ?? ??? ?? ?? ??? ???? ?? . ???????? ?? ?? ??? ??? ?? ?? . ?? ?? ?? ?????? ????? ?? ??? ?????? ??? ??? ?????? ?? .

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?? ??? ?? ???????? ?? ???? ?? ???? ?? ??? ??????? ??? ?? ???? . ?? ??? ?? ???? ?? ?????? relives . ?? ?? ??? ????? ?? ???? ???? ?? ?? ??? ??? ??? ??? ?? ?? ???? ???? ??????? ???? ?? ????? ??? ??? ?? ??? ??? fever.If ???? ?? ?? ???? ???? ?????? 100 ???? ?? ?? .
                                                  

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??? ??? ???? ????? ?? ???? ??? ???? ?? ?? ? ??? ?? ??? ??? pimples ?? ???? ?? ??? ??? ???? ???? ?? .

                                                                                                                               ?? ??? ??? blackheads

?? ?? ?? ?? ?? ?? ???? ??? ???? ?? ?? ?? blackheads ?? ?? ?? ??? ???? ??? ???? ??? ?? ??? ???? ?? ??? ????? ?? ?? ??? ??? ??? ???? ???? .



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???? ?? ?? ???? ????? ?? ??? ???? ???? ?? ??? ?? ????? ?? ??? ????? ???? ?? ??? ??????? ?? ???? ?? . ???? ?? ??? ?? ??? ???? ?? ?? ???? ???? ??? ???? ????? ?? ????? ?? ??? ?? ?? ???? ???? ?? ??? ?? ?? ?? ??????? .

Weight-Loss Benefits From Olive Oil

Carrying too much weight is a condition that goes hand-in-hand with high levels of cholesterol, heart disease, and other ailments. But there's good news: Merely switching to monounsaturated fats, which also work against those other diseases, will in itself help you lose a few pounds
. Add a regular regimen of exercise and you're well on your way to your proper wieght. Find out how to use olive oil in your overall weight loss effort on this page

Diabetes Benefits From Olive Oil

Diabetes causes severe spikes and drops in blood sugar levels, so people with this disease have to be very careful to maintain blood sugar. One way to do this is to eat a diet low in carbohydrates. Now, some researchers are starting to think that a diet high in monounsaturated fats
, such as olive oil, is even more effective. On this page you'll learn about the latest research on how to use olive oil to manage diabetes. 

Cancer Benefits From Olive Oil

There once was a time when medical researchers linked various cancers to the amount of fat in our diets. Now, many believe that the type of fat is more important than the amount. There is plenty of controversy and much research left to be done on the role olive oil may play in the fight against cancer
. But some people believe it can lower your risk of colon, prostate, and breast cancer, and on this page you'll learn why.

Inflammation Benefits From Olive Oil

Inflammation is the immune system's first line of defense against injury and infection. It's a natural process that is designed to heal. But too much of a good thing can be painful and ultimately harmful to the body
, even going so far as causing organ damage and diabetes. Fortunately, olive oil has a compound called oleocanthal that controls inflammation.

Heart Benefits From Olive Oil

It seems like a simple change, but switching from saturated fats to monounsaturated fat to prepare your food can produce big benefits. Researchers have shown that the phytochemicals in olive oil can fight cholesterol and prevent heart disease
. On this page you'll learn why  "thinning" the blood with phytochemicals produces these health benefits. 

Benefits of Olive Oil

Olive Oil Health Basics
Olive trees first grew in the Mediterranean region thousands of years ago. They have spread to all areas of the world as the health benefits of olive oil have become well documented. It just so happens that nature provided dietary fats in the olive in the extra ratio that human beings need them. On this page you'll learn about different dietary fats and why the ratio of omega-3 to omega-6 fats in olives are beneficial.

1. Heart Benefits From Olive Oil
2. Inflammation Benefits From Olive Oil
3. Cancer Benefits From Olive Oil
4. Diabetes Benefits From Olive Oil
5. Weight-Loss Benefits From Olive Oil

Benefit of Drinking Green Tea

Benefit of drinking green tea: The proof is in -- drinking tea is healthy, says Harvard Women�s Health Watch

Although tea drinking has been associated with health benefits for centuries, only in recent years have its medicinal properties been investigated scientifically. The October issue of Harvard Women's Health Watch recognizes the healthy power of tea while helping readers get the most out of their cups.

Tea's health benefits are largely due to its high content of flavonoids � plant-derived compounds that are antioxidants. Green tea is the best food source of a group called catechins. In test tubes, catechins are more powerful than vitamins C and E in halting oxidative damage to cells and appear to have other disease-fighting properties. Studies have found an association between consuming green tea and a reduced risk for several cancers, including, skin, breast, lung, colon, esophageal, and bladder.

Additional benefits for regular consumers of green and black teas include a reduced risk for heart disease. The antioxidants in green, black, and oolong teas can help block the oxidation of LDL (bad) cholesterol, increase HDL (good) cholesterol and improve artery function. A Chinese study published recently in the Archives of Internal Medicine showed a 46%-65% reduction in hypertension risk in regular consumers of oolong or green tea, compared to non-consumers of tea.

The October issue provides a few tips to get the most out of tea-drinking:

Drinking a cup of tea a few times a day to absorb antioxidants and other healthful plant compounds. In green-tea drinking cultures, the usual amount is three cups per day. Allow tea to steep for three to five minutes to bring out its catechins. The best way to get the catechins and other flavonoids in tea is to drink it freshly brewed. Decaffeinated, bottled ready-to-drink tea preparations, and instant teas have less of these compounds. Tea can impede the absorption of iron from fruits and vegetables. Adding lemon or milk or drinking tea between meals will counteract this problem.

Choose Your Sweets Wisely

Can�t resist the candy bowl? There may be a way to control your sweet tooth without depriving yourself entirely: New research suggests that people eat less candy when it�s individually wrapped or served with tongs, according to a new series of studies appearing in the December issue of Appetite. In the studies, researchers asked participants to taste-test wrapped and unwrapped chocolates and dried fruit. In some scenarios, they were served with tongs, while in others, they were served without them. Interestingly, people ate nearly 30 percent less when they had to unwrap the food or use tongs
to serve themselves (the two different strategies didn�t differ significantly, say study authors).Researchers suspect that making food just a little more difficult to eat�by wrapping it up or using a utensil to serve it�might help you eat less (the more time you spend serving or unwrapping the food, the more time you have to consider whether you really want to eat it). That said, researchers won�t know whether this trick works on non-snack foods (or when you�re really, truly hungry, rather than mindlessly snacking) until more studies are done.In the meantime, satisfy your sweet tooth without overdoing it by purchasing individually-wrapped candies (luckily, they�re super easy to find this time of year!). Then, stick some tongs in your candy dish and pledge to keep your fingers out of the bowl. Or, put even more obstacles between you and the candy by storing the sweet stuff out of sight in a closed container. That way, you�ll have to open a cupboard and remove a lid to treat yourself.

Eliminate Unnecessary Facial Hair in Urdu

Try the following remedies by Dr. Khurram to get rid of your unwanted hair on your cheek and chin. 

Hair Removal Tips 
1. Get your face hot-waxed after every 15 days. It will weaken the roots of hair. 

2. Take 6 to 8 sessions of oxygen therapy or blue peel.
 3. Take fuller's earth (Multani mitti), barh kay tree ka gond (gum), medicated ubtan and rosewater, mix to form a paste. Then apply for half an hour and wash it off with medicated rose water. 

OR 

Take a handful of moisturizing milk or lotion and mix a pea-sized vitamin A cream, apply at bedtime and wash it off in the morning. Use it for 30 days            
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?????? ???? ??? ?? ???? ?? ????? ????? ??? ???? ???? ?? ?? ??? ???? ???? ???? ?????? ?? ?? ???? ?? ???? ??                                           ????? ????? ?? ??? ??? ??? ??? ??? ??? ???? ???? ?? ?? ??? ?? ??? ?????
     
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?? ?? ??? ??? ????? ????? ?? ?? ?? ????? ??? ?????????? ???? ?? ???? ?? ?? ??? ?? ???? ?? ???? ?? ????? ????? ?? ???? ??? ??? ???? ??? ??? ?? ???? ??? ???? ?? ?????? ??? ??? ?? ??? ???? ??? ?? (??? ???) ?? ?? ????? ??????? ?????

Best Health Tips for Men in Urdu

Best natural tips to improve your body shape for men, women

Body shaping is one of the primary interests of women these days. Body shaping not only helps in maintaining an attractive body but also means to maintain good health and balanced body.

Body shaping is not building up the body by weight lifting or power lifting. These strenuous exercises are not suitable for everyone�s body. Whereas, body shaping is suitable for all women who want a perfect shaped body as well as a healthy life.

Eye Health Tips in Urdu for Women

Health And Attraction Of Eyes:  Eyes are most Attracted part of our body.For a women eyes are the best assets, but eyes need some special care for getting attractive, beautiful and magnificent.

Your eyes are an important part of your health. You can do many things to keep them healthy and make sure you�re seeing your best. Follow these simple guidelines for maintaining

healthy eyes well into your golden years.

Have a comprehensive dilated eye exam. You might think your vision is fine or that your eyes are healthy, but visiting your eye care professional for a comprehensive dilated eye exam is the only way to really be sure. When it comes to common vision problems, some people don�t realize they could see better with glasses or contact lenses. In addition, many common eye diseases, such as glaucoma, diabetic eye disease, and age-related macular degeneration, often have no warning signs. A dilated eye exam is the only way to detect these diseases in their early stages.

During a comprehensive dilated eye exam, your eye care professional places drops in your eyes to dilate, or widen, the pupil to allow more light to enter the eye�the same way an open door lets more light into a dark room. This process enables your eye care professional to get a good look at the back of the eyes and examine them for any signs of damage or disease. Your eye care professional is the only one who can determine if your eyes are healthy and if you�re seeing your best.

Know your family�s eye health history. Talk to your family members about their eye health history. It�s important to know if anyone has been diagnosed with an eye disease or condition, since many are hereditary. This information will help to determine if you�re at higher risk for developing an eye disease or condition.

Eat right to protect your sight. You�ve heard that carrots are good for your eyes. But eating a diet rich in fruits and vegetables�particularly dark leafy greens, such as spinach, kale, or collard greens�is important for keeping your eyes healthy, too.i Research has also shown there are eye health benefits from eating fish high in omega-3 fatty acids, such as salmon, tuna, and halibut.

Maintain a healthy weight. Being overweight or obese increases your risk of developing diabetes and other systemic conditions, which can lead to vision loss, such as diabetic eye disease or glaucoma. If you�re having trouble maintaining a healthy weight, talk to your doctor.

Wear protective eyewear. Wear protective eyewear when playing sports or doing activities around the home. Protective eyewear includes safety glasses and goggles, safety shields, and eye guards specially designed to provide the correct protection for the activity in which you�re engaged. Most protective eyewear lenses are made of polycarbonate, which is 10 times stronger than other plastics. Many eye care providers sell protective eyewear, as do some sporting goods stores.

Quit smoking or never start. Smoking is as bad for your eyes as it is for the rest of your body. Research has linked smoking to an increased risk of developing age-related macular degeneration, cataract, and optic nerve damage, all of which can lead to blindness.ii, iii

Be cool and wear your shades. Sunglasses are a great fashion accessory, but their most important job is to protect your eyes from the sun�s ultraviolet rays. When purchasing sunglasses, look for ones that block out 99 to 100 percent of both UV-A and UV-B radiation.

Give your eyes a rest. If you spend a lot of time at the computer or focusing on any one thing, you sometimes forget to blink and your eyes can get fatigued. Try the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This short exercise can help reduce eyestrain.
                                    

The Best 5 Winter Safety Tips for Kids

1: Be Ready to Play Inside 

No matter how well bundled a child is, and no matter how much that new sled wants a workout, children should not play outside during snowstorms. And even if there's no snow on the ground, there may be a point when it's just too cold to go outdoors. You don't want your child to run recklessly through the house, nor do you don't want him or her to sit in front of the television all day, munching on holiday candy. That's why it's important to have safe but active indoors activities on hand for the winter.

While it's always a good idea to have board games and art supplies on hand for those times when your family is snowed in, make an effort to think of ways that your children can safely move around when they can't get outside. Some ideas include playing dress-up, dance parties and beanbag tosses. Scavenger hunts and obstacle courses can be fun, too, as long as kids are limited to a defined, safe space. If it's safe to drive, take your kids to a local YMCA or indoor gym for fun and games.

2: Don't Mess with Fire

Once your kids come in from a long day of sledding and building snowmen, they'll probably want to relax in front of a hot fire, or at least enjoy some central heat. No matter how you heat your home, fires are a huge risk for families in the winter months. Before building a fire, install a smoke alarm on every floor of the home; you may also need acarbon monoxide detector, as this silent killer gives no warning of its presence.

If you use a fireplace, be sure that the screen is firmly attached, not free-standing, as a child could knock it over. You may want to install an extra fireplace gate if you have particularly adventurous tots on your hands, but regardless of how well-guarded the fireplace is, you should never leave a child unattended in a room where a fire is burning. Keep matches and lighters out of children's reach.

Thousands of fires each year are caused by space heaters. Don't let a child get too close to a space heater. In fact, don't let anything get too close to a space heater -- it should always be at least 3 feet (91 centimeters) away from particularly flammable things like curtains, bedding or furniture [source: Debrovner]. These devices should be turned off when you leave the room and when you go to sleep.

Even if you see yourself as the king or queen of fire safety, create a fire safety plan for your family and have fire drills for your children.

3: Be Careful with Those Sleds, Skis and Skates

4: Winter-proof a Child's Skin

5: Bundle Up

Sculpt a Lean Body Workout

 Get the enviable physique dancers are famous for with this body shaping workout. The best part: You'll barely move a muscle

The secret to scoring a dancer's trim and toned shape is to work your muscles less than you're used to. Yep, you read that right. Dancers practice concentrated movements that function as deep sculpting tools to create long, lean muscles. Those coveted results are what have inspired dance-infused fitness
programs such as Pure Barre, the total-body workout that combines Pilates, yoga, and dance to target the body areas all women struggle with�core, hips, butt, and arms.

"Pure Barre is an athletic approach to dance and Pilates," says Carrie Rezabek, CEO and founder of Pure Barre Technique. "It uses calculated isometric movements to work each muscle, then stretches the muscle back out to create long, lean lines�without the bulk."

Isometric exercise involves supporting a weight (in this case, your body weight) without moving your muscles�for example, holding a pushup in the lowered position. (That's different from most standard exercises�lunges, crunches, curls�in which you move your muscles through a full range of motion.) "Keeping your muscles in a fixed position increases the time they're under tension, which makes them stronger," says strength and conditioning specialist Mike Mejia, a personal trainer in Plainview, New York.

Dance-inspired moves are a great way to round out any workout. Here's why:

They're excuse-proof.
A closet-size apartment, no gym membership, or even a bum ankle is no reason to dodge these exercises. Because they don't require big movements or a single piece of equipment, they're perfect for small spaces. "And they also promote strength and endurance in muscles and joints that have a limited range of motion because of an injury," says Meg Lesniak, a trainer at The Sports Club/LA in Miami.

They'll make you lean but well-rounded.
Isometric exercises develop the kind of muscle fibers that are key for endurance and balance. Both are important to your overall fitness, making isometric training an ideal complement to workouts that develop speed and agility, like cardio intervals or plyometrics, Lesniak explains.

They make you flexible and injury resistant.
Ever wonder how dancers can bend, twist, and split their bodies�and then stay there? They practice isometric holds at insane angles. When a dancer holds her leg up, the main muscles recruit other, smaller muscle fibers that are often neglected in dynamic exercises. Strengthening these fibers gives them better range of motion, making them more flexible and less prone to injury. And you don't need to make like a pretzel to benefit. You'll become more Gumby-like from any of the moves in "Go Deep". 


Do the Workout
They may not look like much, but these moves promise big results. 

Don't be fooled by the tiny movements: While you may not be pumping iron like a power lifter, you will feel the burn during this workout. That's because Pure Barre uses small isometric movements to work each muscle to fatigue, then stretches it out to create long, firm muscle, says Carrie Rezabek, founder and CEO of Pure Barre. And you don't even need a barre to do the workout. As long as you have a support, like a chair or kitchen counter, and a stopwatch or clock, you're good to go. Your body weight does the rest.

Move 1 Wall Pushup

Stand facing a wall with your arms extended in front of you, shoulder-width apart, palms resting on the surface. Bring your legs together and rise up onto the balls of your feet (a). Bend your elbows until your chest nearly touches the wall (b). Push back to the starting position. Do this for 30 seconds. Then continue for another 30 seconds, this time using a smaller range of motion and a faster pace.

Move 2 Standing Turnout

Place your hands on your support, feet in a narrow V. Extend your right leg behind you (point your toe to five o'clock), lifting your foot off the floor. Slowly lift your leg up and down by an inch for 30 seconds. Repeat, smaller and faster, for 30 seconds. Next, make small circles�as if your toe were tracing a quarter�for 30 seconds, then reverse the circles for 30 seconds. Repeat the entire sequence with your left leg (toe pointing to seven o'clock).

Move 3 Scissor Curl

Lie on your back with shoulders and feet raised, right leg extended up, and hands behind knee. Slowly curl up and down by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds. Next, bring your left arm up to your ear and curl for 30 seconds. Then reach your left arm toward your right ankle, curling for 30 seconds. Switch sides and repeat the sequence.
                                                         
                                                  Move 4 Parallel Extension
Stand next to your support, and extend your right leg in front of you, keeping your left knee slightly bent. Slowly lift and lower your raised leg by an inch for 30 seconds. Repeat, using a smaller, faster motion, for 30 seconds. Next, make small circles with your leg (as if your toe were tracing a quarter) for 30 seconds, then reverse the circles for 30 seconds. Switch legs and repeat the entire sequence.
                                   Move 5 Semi-Foldover

Place your forearms on your support and rest your head on your arms. Lift your right leg, foot flexed, and bring your heel toward your butt. Press your heel up and down by an inch for 30 seconds. Continue, only smaller and faster, for 30 seconds. Extend your leg and slowly lift up and down by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds. Switch legs and repeat the entire sequence.
                                                                         Move 6 Curl

Sit with your knees bent, holding the backs of your thighs. Round your back and lower it toward the floor, contracting your core. Slowly curl down and up by an inch for 30 seconds. Then bring one arm up next to your ear and continue curling for 30 seconds. Switch arms and repeat. Finally, bring both arms to your ears and curl up and down for 30 seconds.

Move 7 High V

 Stand next to your support, feet in a narrow V. Rise onto the balls of your feet, keeping your heels glued together; bend your knees, bringing your butt down toward knee level. Slowly move down and up by an inch for 30 seconds. Repeat, smaller and faster, for another 30 seconds.

Move 8Wide Second

Stand next to the support, feet more than hip-width apart, toes turned out. Lower your body about six inches. Slowly move down and up by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds. With knees bent, rise onto the balls of your feet, then lower your feet; continue for 30 seconds. Repeat, faster, for 30 seconds.

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