4 Quick Exercises to Get Rid of Underarm Flab and Back Bulge in 3 Weeks

There are several fat parts of our body that make wearing of some clothes very uncomfortable. The Underarm Flab and Back Bulge are two of those annoying fat parts of our body. They distort our bodies and make it very uncomfortable for women wearing a bra. Even more annoying fact is that this fat is hard to burn. Many people have tried dieting and different exercises to no avail.

The most effective way of getting rid of this annoying fat is through four short and effective exercises.

They can be done at the comfort of your home, either by using a band with handles, tubing, rubber banding, hand weights or just moving your hands only.

If done on daily basis, you are guaranteed success in losing this fat in a record of three weeks’ time.

4 Quick Exercises to Get Rid of Underarm Flab and Back Bulge

  1. Elbow kiss

This exercise involves spreading out your arms on either side at shoulders height with palms facing up and then folding each arm at the elbow to make a ninety degrees angle upwards.

While folded, swing the hands to the front so that they close in at the elbow with forearms touching at the sides. After that, return the arms to their initial position. Do 3 sets with 10 repetitions.

  1. Push and touch

This exercise involves lifting your stretched arms overhead from the resting position on the sides of your body. You can also use hand weights if you have them or a band. While standing with your stretched arms on the sides and palms facing forward, lift them to shoulder height simultaneously than over your head. Lastly, bring the arms back in position. Do 3 with 6 repetitions each.

  1. Crisscross reverse fly

For this exercise, you need to bend forward to 90% at the waist. Your legs should be apart about the width of your shoulders and slightly bent at the knees for stability. Hold the hand weight or dumbbell on each hand bent at the elbow and while palms face towards each other. After that, raise your hands slightly lower than shoulders height. Do 3 sets with 10 repetitions.

  1. Bent-over circular row

With your legs apart at about the shoulder width, bend forward at 90 degrees  and using each hand at a time, move the dumbbell towards the opposite hand, lift it up, then move it towards the chest and the back to the extended position in a circular motion. Do three sets of 10 repetitions.

These exercises are not magical techniques that will make that accumulation of adipose tissue simply melt away. To make it work, you will need commitment, discipline and consistency. Schedule an appropriate time in your daily schedule to practice these exercises.

This is the only way to effectively get rid of that Underarm Flab and Back Bulge fat in the proven record time of three weeks.

Source: healthyfoodadviceteam.com



These low carb sugar free chocolate topped peanut butter cup squares are an easy to make alternative to the famous peanut butter cup candy.

Low carb peanut butter cup chocolate bars

Are you a lover of the popular peanut butter cup candy? I certainly am. It doesn’t get much better than the flavor of yummy peanut butter coated in chocolate.

This is a modification of the low carb peanut butter fudge recipe. Although I liked the fudge, I thought the Splenda made it too sweet and it was a bit plain. What it really needed was a layer of chocolate on top!

For this recipe, I changed the sweetener to a mixture of stevia and erythritol which tones down the sweetness. I also spread melted chocolate on top. It now tastes just like a Reese’s Peanut Butter Cup! I think these squares would taste amazing cut up and blended into low carb vanilla ice cream – a homemade low carb DQ Blizzard.




This low carb peanut butter cup square candy is very similar to a recipe that I learned how to make in middle school Home Economics class. That recipe mixed graham cracker crumbs into the peanut butter mixture as well as regular powdered sugar.

Sugar Free Peanut Butter Cup Squares

This low carb version brought back memories of my days as a young teenager learning how to make food with friends. In fact, I still have the handwritten note that my classmate gave me for the original peanut butter cup bar recipe we made together in 8th grade. I loved the recipe so much, I kept it in my mother’s Better Homes and Gardens cookbook that was later handed down to me since I used the cookbook much more than my mom. It’s great to be able to enjoy the same taste in a much healthier version of the peanut butter cup candy recipe.


Low Carb "Peanut Butter Cup" Squares

Low Carb “Peanut Butter Cup” Squares

These low carb and sugar free chocolate topped peanut butter cup squares are an easy to make alternative to the famous peanut butter cup candy.


    • 1/2 cup butter, melted
    • 2/3 cup low carb whey protein powder, vanilla flavor
    • 1/2 cup powdered erythritol or Swerve Confectioners Powder
    • 1/4 teaspoon stevia extract
    • 1/2 cup natural sugar-free peanut butter
  • 3/4 cup sugar-free chocolate chips
  • 2 Tablespoons natural sugar-free peanut butter


  1. Line an 11×7 baking dish with waxed paper.
  2. In medium bowl, mix the butter, whey protein powder, erythritol, stevia and peanut butter together. Spread mixture in the bottom of prepared pan.
  3. In Pyrex or metal bowl over pot of simmering water, melt chocolate chips with the peanut butter, stirring until smooth. Pour melted chocolate over peanut butter mixture and spread evenly to cover top.
  4. Refrigerate for at least an hour before cutting into squares. Keep in the refrigerator for snacking.


Makes 35 squares

Nutrition per square: 79 calories, 6.4g fat, 34mg sodium, 2.0g carb, 1.0g fiber, 1.0g net carb, 2.8g protein, 5.1g erythritol



This is What Happens When You Eat a TBSP of Coconut Oil Every Day for 3 Months , Best Weight Loss Program

A recent study revealed how daily consumption of extra virgin coconut oil can improve cholesterol levels and slim down waist measurements and overall weight in just a few months! This makes coconut oil a fantastic proponent of healthy weight loss and great heart health.

The Waistline Problem

Fat accumulated around your belly and waist, also known as abdominal obesity, is a serious risk factor for heart attacks, heart disease, and poor cardiovascular health. In fact, a 2007 study showed that abdominal obesity was a bigger risk factor for cardiac events than abnormal lipids and even smoking! Being overweight is also associated with:

  • coronary heart disease
  • stroke
  • high blood pressure
  • type 2 diabetes
  • gallstones
  • osteoarthritis
  • cancers of the breast, colon, and gall bladder

What the Research Says About Coconut Oil

The new study evaluated the health effects of extra virgin coconut oil on HDL cholesterol and a range of measurements including body weight, size, and waistline measurements. All participants were hypertensive (had high blood pressure) and 94.5% had abnormal blood lipid. Moreover, every participant had been previously prescribed a conventional drug treatment for lowering their cholesterol.Image result for This is What Happens When You Eat a TBSP of Coconut Oil Every Day for 3 Months

After completing a 3 month nutritional intervention that made healthy changes to their diets, participants were divided into two groups: the first group remained on their new healthy diet, while the second group stuck to the diet and took 1 tablespoon of extra virgin coconut oil every day for 3 months.

Results showed that the coconut oil group showed significantly better improvement in weight, BMI, waistline measurement, blood pressure, and neck measurements than the standard diet group. What’s more, the coconut oil group saw an improvement in good cholesterol levels that the other group didn’t.

Coconut Oil: A Good Fat?

Before scientists knew better, coconut oil was once considered a “bad fat” since it contains saturated fatty acids which nutritionists failed to distinguish from synthetically produced ones such as margarine. Now, we understand that saturated fats have no connection to stroke or cardiovascular disease, and in fact are associated with a number of great health benefits!

Coconut oil health benefits also include:

  • Strengthens immune system, thanks to lauric acid
  • Promotes healthy brain function (which rely on mostly saturated fats to work!)
  • Protects liver from alcohol and toxins
  • Helps lower lipid levels
  • Prevents osteoporosis
  • Acts as an antioxidant

How to Take Coconut Oil

So, you’ve decided to use coconut oil for weight loss and a healthy heart. Where do you start? In the 2015 study, those amazing results were achieved with only 1 tablespoon of coconut oil per day! There are a number of ways you can incorporate such a small amount of coconut oil into your diet (without having to choke down a spoonful of oil).

  1. Cook with it (frying something? Coconut oil.)
  2. Add it to smoothies (You won’t even notice it!)
  3. Stir it into a hot drink (we like to do half a tablespoon in the morning, and half in the afternoon)
  4. Bake with it (Check out these great coconut oil recipes: here and here !)
  5. Take coconut oil capsules
  6. Mix it into almond butter (or other spreadable goodness)


SOURCE :Theheartysoul