Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance Aerobic exercise is the critical variable in an enriched environment that increases hippocampal neurogenesis and water maze learning in male C57BL/6J mice. Mustroph ML, Chen S, Desai SC, Cay EB, DeYoung EK, Rhodes JS. Neuroscience Program, The Beckman Institute for Advanced Science and Technology, University of Illinois at Urbana-Champaign, Urbana, IL, USA. Neuroscience. 2012 September 6;219:62-71. Aerobic exercise improves hippocampal function and increases BDNF in the serum of young adult males. Griffin EW, Mullally S, Foley C, Warmington SA, O’Mara SM, Kelly AM. Department of Physiology, School of Medicine, University of Dublin, Trinity College, Dublin, Ireland. Physiology & Behavior. 2011 October 24;104(5):934-41.. Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning. Smarty (spandex) pants, indeed.
Not feeling up to heavy lifting? Try doing more reps at a lower weight instead and you’ll be kissing that arm fat goodbye in no time. Researchers at Canada’s McMaster University studied a group of 20-something men over a 12-week period, with half the study subjects lifting heavy weight and doing low reps, and another group lifting lighter weights for higher reps. The Journal of Applied Physiology study found that both groups increased their strength and muscle size by approximately the same amount, so if you’re relatively new to lifting or don’t feel up to hitting the heavy weights just yet, don’t worry; lighter lifts will still help you ditch the fat while gaining muscle tone.
Jessica Matthews, M.S., E-RYT500 is faculty in kinesiology and integrative wellness at Point Loma Nazarene University and professor of yoga studies at MiraCosta College, where she helps to grow and mentor the next generation of health and wellness professionals. A dynamic speaker, respected educator, fitness industry veteran and featured wellness expert, Jessica is a trusted and recognized go-to media resource, regularly contributing to numerous publications and outlines on topics ranging from fitness and yoga, to health coaching and career development. Additionally, she serves as ACE’s senior advisor for health and fitness education, and is the lead editor and author of the ACE Group Fitness Instructor Handbook: The Professional’s Guide to Creating Memorable Movement Experiences. You can connect with her at www.jessica-matthews.com, @fitexpertjess (Twitter and Instagram) and www.facebook.com/fitexpertjess.
When it comes to these pushups, make sure your left and right hands are shoulder-width apart to keep proper form. Keep your left elbow and right elbow in as well so you can activate not only your triceps but also your chest. This exercise is great because it helps you protect your rotator cuff, which is upon your shoulders. Shoot for 15 to 20 reps in this 30-second set. Don't go for high speed, go for perfect form.
This is a time tested exercise to reduce arm fat and have toned arms. It is also an effective exercise to remove belly fat which strengthens the core. For this exercise, you need to select an item from your home to use as a weight. You can use a 2 liter cold drink bottle or a water bottle for this exercise. If you have a pair of dumbbells at home it works out just fine. The aim is to reach out for something which weighs around one kilo. Avoid using something breakable or valuable. It may fall down and break, so be very careful with your choice.
Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes (A). Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you (B). Lower your left leg and repeat on the other side. That's one rep. Do 12 to 15 for a set. Do three sets, resting for 30 seconds between sets.

Do the standing "V" raise. The standing "V" raise can help you burn fat while working your shoulder muscles. Pick up a dumbbell with each hand and stand with your feet shoulder-width apart. Start with your arms at your sides and slowly raise them upwards in a diagonal "V" shape. Keep your arms straight and bring them up until they are parallel to the floor. Hold this pose for one second, then lower your arms. Do 2-3 sets of 12-15 reps.[3]
Do the standing "V" raise. The standing "V" raise can help you burn fat while working your shoulder muscles. Pick up a dumbbell with each hand and stand with your feet shoulder-width apart. Start with your arms at your sides and slowly raise them upwards in a diagonal "V" shape. Keep your arms straight and bring them up until they are parallel to the floor. Hold this pose for one second, then lower your arms. Do 2-3 sets of 12-15 reps.[3]

“Inactivity is associated with increased risk for a number of cancers, including colon and breast cancer,” McCleary says. “Exercise has been linked with a decreased risk of developing cancer, death from cancer, and recurrence of certain cancers.” The suggested mechanisms at play include exercise’s beneficial effects on the immune and surveillance systems that detect and kill cancer cells, improved cardio-respiratory status, improved hormonal profiles, weight maintenance, and other beneficial metabolic effects, he says.


In case you’re curious, I’ll take a quick minute to share a little bit about who I am, my experience with struggling with my weight, what I did about it, and my purpose for helping folks all over the world do the same... I've found that what brings me the most happiness are the real people with real lives I've helped, as they email me about the success they've had using my techniques... read more
Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to two hours afterwards Exercise enhances creativity independently of mood. Steinberg H, Sykes EA, Moss T, Lowery S, LeBoutillier N, Dewey A. The British Journal of Sports Medicine. 1997 September;31(3):240-245.. Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4) The cognitive benefits of interacting with nature. Berman, M.G., Jonides, J., Kaplan, S. Department of Psychology, University of Michigan, Ann Arbor, MI. Psychological Science, 2008 Dec;19(12):1207-12.. Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.
HOW TO DO IT: Start in a bent-knee push-up position with your palms underneath your shoulders and knees bent at 90-degrees. Kick your right leg in front of you and assume a one-arm, one-leg hip bridge. Hold for one count, then reverse the movement and repeat on the other side. Move at a slower, more-controlled pace if it’s difficult, or even try a modified version called “sit-throughs,” where you sit on the outside of your hip as you move to each side.
When talking with some of our trainers, squats were almost unanimously recommended for working out with no equipment. Mike Septh told us, (“I’m a firm believer in performing movements that require the most muscle recruitment that in turn burn the most calories.” Kelly Chase said, “They tone, tighten and firm up your whole body, especially your legs/booty.”

If you have stubborn arm fat that won't go away with diet and exercise, there is an FDA-approved medical treatment that can help. UltraShape is pain free and you can even get the procedure done on your lunch hour. Not everyone is a candidate for the procedure, but you might be. Find a board-certified plastic surgeon in your area to discuss your budget and your options.
1. It strengthens the heart. The heart is a muscle. Like other muscles, its performance improves when it's regularly challenged by exercise. The heart responds to exercise by becoming stronger and more efficient. Strengthening the heart muscle can help ward off heart disease -- the leading cause of death in the United States, according to the U.S. Department of Health and Human Services -- even in early childhood.
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