Square Pegs and Round Holes - How Fitting In to Anything Is An Act of Self Harm

This past weekend I went to my 20th High School Reunion. It was both as amusing as it was reflective for me. It was fabulous to catch up with all of my old friends and see how great everyone is doing. I loved seeing everyone, and seeing how thank god, 20 years of maturity brings down the walls that are built up in high school, and allows everyone to just connect as people. It really made me think about (and be incredibly grateful for) where I am now as compared to where I was 20 years ago.One of the many gifts that getting older has brought with it is that my "give a crap meter' is breaking. It's not quite broken, but it is getting there - and I'm very excited about this. Don't get me wrong, I still care fiercely about things I now value to be important, but those priorities have shifted a lot in 20 years, and for that I am grateful.My musings from this weekend have me thinking about how much time and effort I have placed in my past life trying to "fit in". Being accepted, being acknowledged, and knowing we belong are things that I believe that everyone in human skin needs on a deeper level, but the extent to which we conform to external standards in order to get these needs met is where I think we can go awry.I began playing around with the language of "fitting in" (because I am slightly obsessed with language and how it is symbolic and powerful - but that's another blog article entirely) and started to see how insidious "fitting in" can be in our lives if we don't catch it early on.We want to Fit In with social groups (remember cliques in high school?)
We want to Fit In with social norms.
We want to Fit Into a certain clothing size.
We want to Fit In with other people's idea of what "acceptable" is.
We try to Fit In more than we can in our daily schedule.It goes on and on, but what I am taking away from this is how trying to "Fit Stuff In" whether it is our self image, what others think of us, our body shape and size, or our schedule isn't a healthy or compassionate thing. The imagery around the words reminds me of "stuffing" - and stuffing, whether it's stuffing our emotions or stuffing our selves full of food, is self harming and stunts your ability to connect with yourself on an emotional level.As I think about the idea of "fitting in", the image that comes to mind is a square peg and a round hole, and someone shoving and pushing trying to make the peg fit into the hole. That poor, helpless square peg - what did he do to deserve that kind of treatment? The process is harmful, painful, and laborious, and honestly, futile. No fun, and really, no point.Brene' Brown, a shame researcher and author writes,"Fitting In Is Not Belonging. There are so many terms we use every day whose meanings are gauzy, if not downright imprecise -- which makes it hard to get your head around what's really going on in your life. For example, contrary to what most of us think: Belonging is not fitting in. In fact, fitting in is the greatest barrier to belonging. Fitting in, I've discovered during the past decade of research, is assessing situations and groups of people, then twisting yourself into a human pretzel in order to get them to let you hang out with them. Belonging is something else entirely -- it's showing up and letting yourself be seen and known as you really are -- love of gourd painting, intense fear of public speaking and all.


Many us suffer from this split between who we are and who we present to the world in order to be accepted, (Take it from me: I'm an expert fitter-inner!) But we're not letting ourselves be known, and this kind of incongruent living is soul sucking."So what is the compassionate and self-affirming thing to do in the face of all of this?Begin working on fitting in with yourself.I know, it can sound trite, but its actually really complicated, can be difficult (understatement award of the year for this girl!) and something that requires deliberate and intentional awareness and commitment on a daily basis. All of that said, it is totally possible, so unbelievably worth the effort, and will change the way you look at life (for the better) the moment you make the choice to commit to it.It starts with asking what I call "internally focused questions".Basically, though out the day, make a point to ask yourself:• What do I want?
• What do I need?
• What do I think about this?
• What do I think about them?
• What are my opinions?Many of us, if we are honest, have spent a lot of time asking the "externally focused" versions of those questions.• What do they want from me?
• What do they need me to do?
• What do they think about what's going on?
• What do they think about me?
• What do they think about this, and how can I affirm that?People pleasing, conflict avoidance, peace making and caretaking behaviors are all built on the external questions above. For many of us, "fitting in" has been an old defensive mechanism or survival technique. But it's time to let that go. What once protects you in life, as you grow, often becomes the very thing that begins to choke the life force out of you (imagine trying to "fit in" to the same clothing you wore when you were 9 - not a very comfortable existence).Make yourself the go-to person, the expert whose acceptance you seek. Make yourself be the benchmark, the gold standard, and then be curious as to who and what in the world around you is similar to you (or not) and see how that feels. Seek to align with yourself. And commit to remembering to do this daily. It's a journey, not a goal to meet.

How To Burn Fat For Half A Day With 5 Minutes Of Exercise

In fact, if you have been following research in the fitness community over the past ten to fifteen years, you will already be familiar with the method we are going to discuss today. It is already used by fitness enthusiasts in many gyms around the world today.Today we are speaking about interval training, of course.Intervals are used by many athletes due to it's ability to preserve lean muscle tissue while increasing fat burning at the same time, as opposed to aerobic cardio which has detrimental effects on muscle while burning less body fat overall.The main selling point behind HIIT, however, comes in the form of it's simplicity. Unlike more complex training principles, HIIT is all about brief sections of maximum intensity work followed by short recovery periods. That's it. No complex timing or over explained rep methods. Just get to work.But how do you, the average gym goer, take the rewards from a training method which was initially designed for top athletes?In as little as five minutes you can build a metabolic charge within your body that puts you on fat burning overdrive for up to twelve hours following your training time. To many, that sounds too good to be true, however it is scientifically proven, with years of relevant studies conducted in the field.


Of course, the results depend upon the effort put into the session. A good HIIT workout is short, yes, but never easy. The trick is to utilize your brief periods of maximum intensity work as much as possible, then allow yourself to recover before performing another max intensity period.Using these methods, a five minute session becomes a war.In fact, studies show that interval training for as little as ten minutes is even more effective than performing regular aerobic work for an hour!Think of HIIT as the cardio version of a weight training workout - you do a set, you recover, and repeat. So even if you don't have access to a treadmill or bike, you can still perform interval training. Body weight exercises are a good substitute.Moves like lunges and mountain climbers are hugely effective for driving up your heart rate and reaping those fat burning rewards.So when gym time is limited, do not worry. It is possible to create even a 5 minute fat loss workout when you put your mind to it, using the latest fitness methods.

Nutrition Drinks To Boost Metabolism - How To Get Results

What are the best nutrition drinks to boost metabolism? Metabolism slows down as you get older. Certain types of food can make your digestion and metabolism sluggish. Large portions of food slow down digestion, lower energy, and slow down metabolism. This leaves stored food to form fat cells. Speeding up the metabolism can aid in digestion and weight loss. Nutrition drinks to boost metabolism are a great start to reach your weight loss goals.How To Get Results With Nutrition Drinks To Boost Metabolism.Kick off your metabolism with a detox drink or cleanse. This will clear your colon and ready your digestive tract to digest properly. A cleanse is a healthy way to kick start your metabolism.First thing in the morning is the best time of the day since you have fasted all night. It is best to drink the nutrition beverage on an empty stomach. This will aid your digestive system in using the nutrients and give you energy as the metabolism is hard at work.What nutrition drinks are the best for boosting the metabolism?*Juicing wheatgrass is the ultimate nutrition drink. Wheatgrass boasts itself as an appetite suppressant, quickly burns fat cells, increases energy and metabolism, cleanses the blood of impurities, and more. Wheatgrass juice is strong and should be taken in small amounts. Educate yourself on the do's and don'ts of juicing wheatgrass.


* Fresh fruit and veggie juices. Apples and grapefruit are good metabolism boosting foods. Use them in your juices for an appetite suppressant. Fruits and vegetables digest easily and are full of nutrients and are low in calories. The less calories your body has to burn, the faster your metabolism will be.*Smoothies are an excellent and tasty way to incorporate fruits, veggies and protein into your breakfast drink. Experiment with fruit and vegetable combinations. Add yogurt and some protein powder to the smoothie for flavor and to aid in digestion. Yogurt contains probiotics that assist the digestive tract. Chia seeds are an excellent addition to a smoothie. They are packed full of protein and omegas. Chia seeds will help you to feel full and satisfied.*Lemon water is tasty and easy to make. Lemon is a natural diuretic and detoxifier. Adding lemon to your water is a great way to keep your system clean and running smoothly. It can also curb cravings and hunger. Lemon can uplift the mood and give you added energy.

Lose Weight On A Budget In 10 Easy Steps

Is it possible to lose weight on a budget? No matter what your budget is, you can incorporate these simple steps easily into our daily routine. If you make these steps a habit, then you can enjoy a healthy and balanced lifestyle.Being on a budget is not a bad thing. If anything, it is liberating to know exactly where your money is going and how it is spent. Using some of your budget to invest in your health is one of the best investments you can make. You will find it easier to stay on track with your money and your diet with careful planning and tracking.Lose Weight On A Budget In 10 Easy Steps1. Get adequate sleep. Sleep is essential for your body to function properly. Allowing your body the luxury of sleeping enough hours every night, will help it produce more energy during the day to burn calories.2. Wear tighter clothes. Wearing jeans or pants that are snug, can help cut down on grazing or overeating. Comfortable clothes feel loose and cozy and make it easier to chow down on more food or food that is fattening.3. Visualize and meditate. It does not cost anything but time to imagine in your mind that you are reaching your weight loss goals.4. Exercising for free. Push-ups, crunches, lunges, walking, and jogging are exercises you can do without a gym membership. You may need some good walking or jogging shoes, but once your feet are outfitted, there is no cost to head outdoors and exercise.


5. Prepare your food in advance. Cut up veggies and fruits after you bring them back from the store. When there is healthy food readily available, you will most likely eat that.6. Food Journal. Write down the meals and snacks you eat everyday. Tracking your food intake will aid in your weight loss success. You can find a journal or notebook at most dollar stores.7. Portion control. Eat your meals and snacks in smaller portions. This will definitely save money because you will be consuming less food.8. Drink water. Drink water like you are living on a desert. Tap water is pretty cheap and healthy enough for you to stay hydrated.9. De-stress. Bring your stress levels down. Stress releases a stress hormone that aids in fat cell production. Try breathing techniques. Air is free!10. Plan ahead. Plan your meals, your shopping list, and your snacks. Planning takes time but is very easy on the budget and promotes healthy eating habits. You can lose weight on a budget with meal planning.

The Fastest Belly Busting Secret Revealed

Belly fat is notorious for ruining your favorite outfit. However, that is not the only reason you should be worried about trimming an expanding waistline. There are two types of fat in the body. The first is visceral fat while the second is subcutaneous fat. Visceral fat sits nestled deep among your organs and if it increases beyond the healthy limit you are in for serious health trouble. It is the increase in visceral fat that accounts for a burgeoning belly.The title reads as "The fastest belly busting secret revealed". It might sound like we are here to give you that quick fix which will help you melt the fat and flab overnight, but it is not true. We are here to give you the tried and tested methods to get rid of belly fat in the shortest possible time and that might possibly become your belly busting secret. So, without wasting time any further, let's quickly list the different ways in which you can tackle a fat belly.1. Carry a bottle of water with you everywhere you go. Take small, repeated sips. It fills your stomach and silences the cravings at least temporarily. Drink a whole glass of water before a meal.2. Keep your plate colorful with healthy food choices. Choose colored vegetables and fruits such as carrots, tomatoes, spinach and the likes. They are water-rich, nutrient-dense and full of fiber.3. You might drool over fast food, but you have to strike it off as doing so is indeed a belly busting secret. Fast foods such as cheese burgers, fried chicken and chips are loaded with calories. You can reduce the amount of fast food you eat or cut it out completely.


4. Trying to trim a fat belly requires one to do a variety of weight-bearing and non-weight bearing exercises in moderation. In addition to helping you burn fat, it promotes good health and a lifetime of fitness.5. Spot reduction is deceptive because it is impossible to lose stomach fat by only working the abdominal muscles. When working out, do not isolate muscles; choose a comprehensive workout that engages them together.6. Starving seems like the easiest way to create the much-needed calorie deficit. We advise against starving yourself because it disturbs metabolism and leads to health problems. Do not make the mistake of skipping breakfast.7. In addition to not starving yourself, you should also not deprive yourself. Instead of cutting out food groups completely it is a better option to eat them in moderation or reduced amounts.8. Eat 5-6 smaller meals per day. It keeps the hunger pangs at bay and the sugar levels spiked.9. Once you've managed to tone your midriff, don't give up your diet or exercise routine. Continue the same eating and exercise routine to sustain the results.We forgot to mention a point which should have actually been the first point on our list. And that is to determine your weight loss goals. It will help you adopt a more disciplined approach to losing weight in general and battling a fat belly in particular.

What Does It Take To Lose A Pound of Weight?

Losing weight may be a struggle for you, possibly continually going through the see-saw effect. Lose a couple pounds in a few weeks, gain a couple pounds in the following weeks. Often this occurs because folks don't truly realize how this process actually works which is one reason for the fluctuation in weight from month to month.If you're a numbers person, here's a stat for you. For every 3,500 calories you get rid of, one pound of weight will leave your body. That may or may not sound easy to do, but let's take a closer look at what this actually entails.When nutrition is a priority, that means each day an appropriate amount of food enters the body. Depending on your age, gender, body type, and activity level, that total generally ranges anywhere from 1,400-2,500 calories per day.Once you have your daily calorie total, if that number is maintained daily you will stay at your current weight neither gaining nor losing weight. Since we want to lose weight in a healthy manner, that means our goal each day is to stay a tad under our daily calorie allowance.This is essentially known as creating a calorie deficit which translates to weight loss.When you are able to finish the day with a calorie total less that your baseline amount, that deficiency will chip away at the weight on your body. When your deficiency over a number of days totals 3,500, you will have successfully lost one pound of weight.


As you can see, this is a cumulative process especially since it is not healthy or advisable to try and rid your body of 3,500 calories in a day. But you also need to be aware of the small successes you do accomplish so you don't lose all your positive steps forward in one careless splurge.Say for instance you create a deficit of 500 calories for 5 days in a row for a total of 2,500 but then on the 6th day you go wild and have a night "out on the town" and take in a whopping total of 4,000 calories for the entire day.With this once lapse in control you unfortunately wiped out those 5 days of healthy eating with that one splurge.Granted that's an extreme exaggeration and hopefully most of us don't go hog-wild on a weekly basis, but think about your current regular eating habits and what you typically consume on a regular basis. You may find when you truthfully tally up what's eaten daily, you may be surpassing your daily calorie allowance which in turn means you are gaining weight regularly.

Restore Lymphatic Drainage With Whole Body Vibration

Exercising on a whole body vibration platform or simply undergoing a massage session using a body vibration machine can restore the blood and lymph flow, improving the functioning of the lymphatic system and relieving the swelling and discomfort caused by prolonged sitting or standing.In people who spend several hours a day working at a desk or standing, the risk of experiencing issues like muscle cramps and pain in the legs or swelling due to fluid retention and an impaired lymph flow is higher, and although physical activity can relieve these symptoms, few are those who still have the energy and desire to exercise after a tiring work day.Whole body vibration platforms offer an alternative to conventional exercises, movements performed on these machines requiring minimum effort from the user and providing benefits that are similar to those experienced after practicing classical strength workouts.What alters the lymph flow?The lymphatic system consists of bean-shaped lymph glands which are connected by lymph vessels in a network that resembles the circulatory system, except that its function is to maintain the body's immunity.Lymph flows through these vessels, carrying the debris, cell waste and toxins to the lymph nodes, where all the viruses, bacteria and harmful substances are destroyed. Clear lymph is then emptied into the bloodstream.


In certain conditions, the functioning of the lymphatic system can be impaired, and this leads to health issues such as fluid retention, swelling of lymph nodes, sore throat or frequent cold and flu episodes. Infections, injuries, tumors growing inside or near lymph nodes, as well as accumulation of toxins and certain medicines can block the lymph nodes, altering the lymph flow and immune function.
Unlike the cardiovascular system, the lymphatic system does not have a pump to push the fluid when the nodes get blocked, so stimuli like those applied through whole body vibration massage are ideal for restoring the lymph flow.Whole body vibration exercises for improved lymphatic drainageExercises performed on a body vibration machine are effective for stimulating lymph flow, so if you frequently experience swelling and pain due to fluid retention and impaired lymphatic drainage, here are 10 exercises you can perform on your whole body vibration platform:1. Pelvic tilt
2. Shoulder massage in the kneeling plank position
3. Narrow stance squat
4. Hams massage
5. Calf stretch
6. Calf massage
7. Lumbosacral massage
8. Gluteal massage
9. Chest muscle stretch
10.Latissimus stretch

How To Lose Weight Permanently - Make Sure It Does Not Come Back Ever Again

Losing weight is just half the battle won. The remaining half is in keeping it off. Imagine how dreadful it would be if the weight you had worked so hard to lose, came back again to haunt you. Various studies have shown that many dieters end up gaining back the weight they had lost. In many cases, they would gain more weight than earlier. Not many realize that keeping weight off is the real victory as it is more difficult than losing weight.An assistant professor at the Weight Control and Diabetes Research Center at Brown University mentions that we live in an environment filled with temptations. There are so many tasty foods on display wherever we turn our eyes. This is one of the main reasons why we have so many people with eating disorders and overeating problem in the modern society.Another main reason that the professor points out is the lack of physical activity which is so necessary for our health and well-being. Technological advancement has made our lives such that we can get all our work done without having to move around much. You can shop online without having to leave your home, do your work over phone or computer and even when you do go outside, you probably just get into your car and go where you have to go. Do you realize how little walking or other physical activity your body is getting? This can cause several health issues in the long term like obesity, decrease in stamina etc.


If you want to successfully lose weight and keep it off, you have to get back to basics. You will have to improve in and monitor two crucial areas - eating and physical activity. Are you getting enough physical activity? If not what can you do about it? Try to come up with a plan. It can be as simple as taking the stairs instead of the lift, walking for 30 minutes every morning etc. Cycling, swimming, skipping are other simple, enjoyable and extremely effective exercises but you have to do them regularly.The next step is to focus on your eating habits. Are you eating healthy foods? How much have you cut down on junk, fattening and unhealthy foods? Have you cut down on sweets and soda drinks? Keeping a food journal might be very helpful in this regard. Or else get a weight loss buddy so that both of you can motivate each other to eat healthy, stay away from junk food and stick to daily exercise schedule.Living a healthy life can seem very challenging and difficult. This is because we are not accustomed to it. Secondly because there are so many temptations around us that it is easy to lose self-control and fall back into old bad habits. But the rewards are many for overcoming these challenges and being successful in living a healthy life. You can enjoy better health, increased energy, feel good most of the time and feel more confident.

Without This - You Never Get Your Perfect Body And Health

It starts in your headAll material things started with a thought that someone had. It doesn't matter how crazy the thought sounded in the beginning, this is the way it started before it got form and came alive. If Henry Ford would have asked people how transportation could be improved before cars existed, he would get the answer that people would need faster horses. Nobody had the idea of replacing the horses with an engine. It all started with an idea, that very few believed in.Someone had a thought and manifested into a thing. Did you know that you manifest the same way with what you are thinking about yourself and your body. If you think that you can never have that muscular body and health that you see others are having - you are right, it will never happen. But, if you think you can - you are well on your way. This is the power of thoughts.Your life is formed by thoughtsAs I mentioned, you do not only manifest things into your world, you also manifest your health, body and situations. You are the result of your thoughts that you have planted and nourished. If you want a better outcome you must plant better thoughts.Every thought has a consequence. No thought can exist without affecting the outcome in some way. The thoughts you constantly keep in your head and what you talk about will create ripple effects on everyone around you. People are picking up on the energy of your thoughts. Good energy will reflect back to you with positive experiences and negative energy will reflect negative experiences back to you.


If you are not happy with what is going on around you, it's time to think good, positive and nourishing thoughts about yourself.What comes out of your mouth?Start listening closely to what you are saying and talking about. The words you use and how you say it, has an enormous effect on yourself and others. Every word has energy, good or bad and has an effect on your life. Speak with loving words and you will find the same coming back to you.If you are not happy with your current life, take a look at how you speak and what words you are using.Change your future now. Your look, body, health and wealth depends on it.This is the time to start watching your thoughts that you carry with you every day. The way you talk is also a reflection of how you think. Think good thoughts and speak loving words and you will see that this good energy will move out in the world creating not only good health, also wealth if that is what you desire.

How To Trim Your Belly By Eating What You Like

The one thing most of us want to get rid of today is an ugly pot belly. However, the thought of tweaking your meal plan, especially giving up some of your favorite foods, compels you to ask if the results will be worth the effort. There's good news for those who cannot tame their voracious appetite in a bid to trim the belly. You can melt the fat and flab sitting around the midsection by eating what you like. If you find it hard to believe, read on to know how it can be done.Cook the Non-Traditional WayCooking procedures such as deep-frying add a few more calories to foods that are calorie-dense, naturally. You can make savories and sweets a healthier food option by simply changing the good procedure. Baking and grilling are considered better cooking options because they dispense with the need for oil, clarified butter or butter used in frying.Experiment with Ingredients Given the growing emphasis on controlling weight gain, almost all ingredients are available in low-fat varieties. This way you are in a position to use low-calorie ingredients without compromising on taste. It applies especially for your selections of seasonings and dressings which add that extra zest to your dish. You can also try mixing ingredients to cut the caloric value.Healthy Fast Food It sounds paradoxical because fast food can rarely be healthy. It is a myth. Restaurants and eateries, in a bid to cater to varied customers, have on board both nutritional and calorie-dense foods. The nutritional options are cooked the non-traditional way and also make use of low-calorie ingredients. It is a good option to investigate the food options at fast food restaurants before you order. A few eateries provide a nutritional value chart at the side of the dish to make the selection easier.


Ditch the CombosIt is more convenient to order a combo meal that has the burger, coke and chips served on one platter rather than order them separately. Combos are never good options because they bring more calories than individual dishes. To add, it is harder to control your food cravings when you have everything in front of you. Ordering the right portion size will help you trim down your belly while eating what you like. Should you feel hungry you can always go ahead and order some more.Balance your MealsThe festive season is when most of us load all the calories; it is hard to resist the sweets and savories laid out in front of you. The key here is to balance your meals. In the days upto the event or festival, stick with a healthy diet. You can then enjoy the rich, calorie laden foods during the festivities without being guilt-ridden. The same can be done on a daily basis. If you eat a heavy meal for lunch, have a light one for dinner.Diet SodasJuices with high-fructose corn syrup sweeteners and soda are loaded with calories. the number of calories present in one serving of soda is more than the amount of calories present in a banana. Diet soda, fresh fruit juice, lemon juice, tea and coffee are a good substitute.Above all, exercise regularly or simply lead an active lifestyle. It will help burn all the calories you consume achieving a flat belly.Thus, the bottom line is to eat, but not overindulge. You must strike a balance between a healthy diet and those tasty food goodies.

How To Lose Stubborn Fat Belly Quickly

When you see movie stars flaunting their 6 packs and 8 packs, you are left with no option but to look down at your own pot belly and fret about the flab sitting around your midsection. The gym seems like the fastest way to lose stubborn fat belly. It puts you on the fast track to flat abs, but the problem with sudden, intense exercise is that the results are short-lived. The moment you stop you are bound to end up with your pot belly once again.So, if you're obsessed with flat abs and want to get rid of stubborn fat belly, it is time to assess your fitness goals and look at health more holistically.Where do the calories come from? 75% of the results for belly fat loss come from diet. Hence, it is important to eat right. Now, when we say eat right it does not only involve making the right food choices. It calls for a reassessment of your diet to understand where exactly most of the calories come from, after which you can make the necessary tweaks.It is a good option to reduce fat intake to lose abdominal fat. However, it is a better option to cut the overall calorie intake. The body builds fat deposits when the calorie intake is more than the calorie expenditure. Aim for a colorful plate comprising varied fruits and vegetables. Choose whole grains over refined grains as they support the process of fat burning by synthesizing chemicals that inhibit the formation of fatty deposits. Along with this, you might want to reduce your intake of fast food, sodas and sugary drink as they are calorie dense but nutritionally poor; they add calories without adding any nutrition.In short, your diet should be low-fat, low-carb and high-protein.


Do not single out the abs Spot reduction is a myth. An inactive lifestyle is the primary reason for the formation of fatty deposits in the body particularly the abdominal region. However, when working out you cannot only exercise the abdominal muscles and leave out the rest of the body. There is need for a comprehensive workout. This is because the muscle groups are linked and they work in pairs. Thus, working all the muscle groups in the body not only burns fat effectively but also prevents injury.Exercise for a yummy tummy Exercise to lose stubborn belly fat quickly includes doing a lot of cardio exercises and weight training. Cardio burns fat by elevating the metabolic rate. Weight training builds muscles and as it is well known muscles burn more calories than fat. A frequency of four times a week is optimal and keeps the body metabolism chugging at a healthy rate. It is best to go for an exercise routine designed and supervised by a professional trainer.Take it easyAlthough weight loss guides claim to give you the fastest ways to lose stubborn fat belly quickly, the truth is that there is no such thing. With weight loss you cannot get results overnight. You have to be patient and let the body work at its own speed. It takes consistent effort and proper planning to achieve a toned mid-riff. Pushing the body beyond its natural capacity will only cause injury. Keep your fitness goals realistic.Besides the right diet and exercise, it is important to lead a healthy lifestyle and get enough rest at the end of the day.