Breathe properly. Proper breathing is very important. This means that you have to inhale and exhale through your nose and not your mouth. You can regulate your heart rate, and thus gain more endurance. You will realize that you are able to last longer in your exercise routines. Rather than staying for 20 minutes, you can be on the treadmill for more than an hour.

Calculate your BMR. BMR stands for basal metabolic rate. This will tell you how much calories you should take in, depending on your current weight and your age. Keep in mind that as you grow older, such as when you get past 20, your metabolic rate continues to drop by 2 percent.

To calculate your BMR, you have to know what your desired weight is. You can look for weight charts in the World Wide Web, or you can ask help from a fitness trainer. You can then multiply the weight with a fixed number. If you are a woman, you can use 11, man, 12. Then, you deduct 2 percent for each decade past your age 20. You then add 10 percent. The number will then give you an idea of the calorie intake you have to maintain.

Do some weights. When you have more toned muscles, you will be able to burn more calories. Besides, there will be fewer places where fats can store themselves. Make it a point then to carry weights while you do your cardio exercises. This way, you can increase your resistance as well as build muscles.

Vary your exercises. If you are wondering why there are different intensities for exercise routines, it is because there will come a time when your body reaches a saturation point. This means that your body will get used to the routine and stop burning the calories needed. If not, the amount of calories burned will be reduced, variety is the key.

If you notice that you are becoming more relaxed, it is a sign to raise your intensity and frequency a little higher. Perhaps you can do more repetitions or more sets. Nevertheless, it does not mean that you have to push yourself too far. If you cannot make 150 push-ups, then do not. Otherwise, you may suffer from painful muscle strains or injuries.

When you are burning fat, make it your goal too to reduce your food intake. It would be useless if you still continue to replenish the calories you just lost. The key is to choose food wisely and eat in moderation.

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1. Week 1 -  Every morning before you spring into the shower allow your self an extra 10 minutes, position your self on the end or side of the bed, sitting up with feet touching the floor, what we are going to do here is retract and expand our stomach muscles, this is the whole basis of how we can achieve strong abdominal area, firstly retract your muscles or suck your stomach in, now it is very important that you hold your stomach in for at least 10 seconds, this will increase gradually as time goes on, now after 10 seconds release and relax for 30 seconds, repeat this excercise for 5 times. – This is to be repeated every morning for the first week,  then every week after that increase the amount of time that you retract your stomach muscles. – A good target is that at the end of around 6 weeks you should be holding in for around 1 minutes.

2. Week 2 – During this second week of obtaining our six pack of abs we are going to now include a second exercise that we will do at night before going to bed, again position your self on the edge or side, feet touching the ground, now as our previous excercise we do in the mornings we are going to retract our stomach muscles in short sharp movements, for instance basically just suck your stomach in hold for 1sec and release, relax for 2 seconds and repeat. This process should be repeated 10 times rest for 2 minutes and then complete a total set of 5.

3. Week 3 – by now we are well on our way of feeling better , having tighter abs and working on getting our six pack of abs going, you will probably be noticing by now that you stomach muscles are nearly over feeling sore, this generally takes around 3 weeks to subside, but keep in mind, generally when our muscles are sore is when we are working them well and achieving some results.

How to get a six pack of abs is really about maintaining the above routine and excercising them in the morning and night, after your six weeks, you will then be able to progress to basically retracting your muscles when you are a basically doing anything, ie watching tv or walking or sitting at your desk typing. If you find any discomfort whilst doing the above excerise just stop and wait a fews and commence from the start again.

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Any changes to your breasts or any lumps or tight areas should be immediately consulted to your local doctor. Remember breast examination only takes 5 minutes of your day but can be one of the most effective preventive treatments.

The American Cancer Society  estimated 192,370 new cases of invasive breast cancer are expected to be diagnosed among women, [with] an estimated 40,170 women expected to die from the disease in 2009 alone. This itself demands that girls and woman of all ages perform a simple but effective breast examination.

Follow these simple steps and if anything appears out of the normal consult your doctor immediately

1. Basically stand in front of a full length mirror, place your hands down by your sides, look closely at your breasts to see if there is any changes in size , rashes, discolouration or any flakey areas.

2.  Lie down  on the floor or a flat area, place your left hand on your head and use your right palm to examine your left breast, move your hand around freely and feel for any changes or lumps to your breasts, now repeat for your other breast, each examination should take at least 3 minutes per breast

3. Remember if you do find something that concerns you see you local doctor as most lumps are generally just tissue changes

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