Health Benefits of Apples

Health Benefits of Apples

Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some diseases.

Some animal studies have found that an antioxidant found in apples (polyphenols) might extend lifespans.

Researchers at The Florida State University said that apples are a "miracle fruit".

In their study, the investigators found that older women who starting a regime of eating apples daily experienced a 23 percent drop in levels of bad cholesterol (LDL) and a 4% increase in good cholesterol (HDL) after just six months.

Top 10 Foods for Healthy Hair

When it comes to healthy hair, it’s not just what you put on your tresses that counts -- it’s what you put in your body, too.

By Elizabeth B. Krieger

Reviewed by Victoria Barbosa, MD

WebMD Feature

Better-looking hair can start at your next meal.
"Just like every other part of your body, the cells and processes that support strong, vibrant hair depend on a balanced diet," says New York nutritionist Lisa Drayer, MA, RD, author of The Beauty Diet.
It can take longer to notice changes (both good or bad!) in your hair than in your skin. For example, "just one week with a poor diet can yield acne flare-ups or dry, sallow skin within days," says New York City dermatologist Cybele Fishman, MD, "but with hair, it can take a few months for a nutritional deficiency or the effects of a crash diet to show up."
The nutrients you eat today help fortify the hair follicle -- from which each strand is born -- and the scalp that surrounds it. "Healthier follicles? Healthier hair. Healthier scalp? Healthier hair!" Drayer says.
Of course, there's more to your hair than what you eat. Smoking, hormonal imbalances, and not enough sleep can also affect how your hair looks and feels. No magic nutrient can make up for those concerns.
Still, you have a lot more leverage than you might think. If you eat a balanced, varied, protein-rich diet that focuses on the following 10 foods, you'll be giving your hair the TLC it needs and deserves.

1. Salmon

Besides being rich in protein and vitamin D (both are key to strong hair) the omega-3 fatty acids found in this tasty cold-water fish are the true superstar. Your body can't make those fatty acids, which your body needs to grow hair. About 3% of the hair shaft is make up of these fatty acids, Drayer says. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.
Other options: If salmon doesn't thrill you, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds, and walnuts (see below for more wonderful things about walnuts.)

 

2. Walnuts

These are the only type of nut that have a significant amount of omega-3 fatty acids. They're also rich in biotin and vitamin E, which helps protect your cells from DNA damage. Since your hair rarely gets much shielding from the sun, this is especially great, Drayer says. Too little biotin can lead to hair loss. Walnuts also have copper, a mineral that helps keep your natural hair color rich and lustrous, Fishman says.
Other options: Try using walnut oil in your salad dressing or stir-fry instead of canola or safflower, Fishman says.

 

3. Oysters

Oysters are rich in zinc, a lack of which can lead to hair loss (even in your eyelashes), as well as a dry, flaky scalp. Three ounces has a whopping 493% of your daily value. You can get some zinc through fortified cereals and whole grain breads, but oysters can boast a good level of protein too. "Remember, hair is about 97% protein," Drayer says. Without enough protein, your body can't replace the hairs that you naturally shed every day and what you do make can be dry, brittle, or weak.
Other options: Get your fill of zinc with nuts, beef, and eggs.

4. Sweet Potatoes

Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A. "Basically, every cell of the body cannot function without enough A," Fishman says. It also helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff.
Other options: Carrots, cantaloupe, mangoes, pumpkin, and apricots are all good sources of beta carotene.

 

5. Eggs

A great source of protein, eggs are loaded with four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important, because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women, Drayer says.
Other options: You can also boost your iron stores with animal sources, including chicken, fish, pork, and beef.

 

6. Spinach

The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating.
Other options: Try similarly nutrient-rich dark, leafy vegetables such as broccoli, kale, and Swiss chard.

 

 

7. Lentils

Tiny but mighty, these legumes are teeming with protein, iron, zinc, and biotin, says Fishman, making it a great staple for vegetarian, vegans, and meat eaters.
Other options: Toss other beans such as soybeans (the young ones are called edamame) and kidney beans into your soup or salad.

 

 

8. Greek yogurt

Cruise the dairy aisle for low-fat options such as Greek yogurt, which is high in hair-friendly protein, vitamin B5 (pantothenic acid -- an ingredient you'll often see on hair care product labels), and vitamin D. Emerging research links vitamin D and hair follicle health, but exactly how that works isn't clear, Fishman says.
Other options: Cottage cheese, low-fat cheese, and skim milk also fit the bill.

 

 

9. Blueberries

Exotic super fruits may come and go but when it comes to vitamin C, "It's hard to top this nutrient superhero," Drayer says. C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage.
Other options: Kiwis, sweet potatoes, tomatoes, and strawberries.

10. Poultry

This everyday entree is extraordinary when it comes to protein, as well as hair-healthy zinc, iron, and B vitamins to keep strands strong and plentiful. Because hair is nearly all protein, "foods rich in protein are literally giving you the building blocks for hair," Drayer says.
Other options: Lean cuts of beef are another good source of lean protein.

11 All-Natural, Instant Energy Boosters

11 All-Natural, Instant Energy Boosters

Try these expert recommended tips to revitalize—right now

Get Some Sun
It's not surprising you feel tired when you're stuck inside a cold office with fluorescent lighting. Sneak outside to soak up some sunshine for 15 to 20 minutes.
"Sunlight energizes and elevates mood," says Dr. Lorraine Maita, a board certified internist and author of Vibrance for Life: How to Live Younger and Healthier in Short Hills, New Jersey.

Sip Some Green Tea

If coffee is your go-to solution for the afternoon slump, try swapping out your cup of Joe for green tea. "Green tea has small amounts of caffeine, and there are many noted studies that demonstrate that EGCG, the active compound in green tea, facilitates weight loss," says Dr. Elizabeth Trattner, who specializes in integrative medicine in Miami Beach, Florida.So in addition to boosting energy level, you might burn some extra calories! A study by Japanese researchers found that participants who consumed 690mg of catechins from green tea daily had significantly lower body mass indexes and smaller waist measurements than those in a control group. Green tea in the afternoon is also less likely to interfere with your sleep schedule since it has less caffeine than coffee per ounce.

Stand Up

Are you reading this slumped over your computer, feeling tired at the moment? Perk up by standing up, says Moshe Lewis M.D., chief of the department of physical medicine and rehab at the California Pacific Medical Center, St. Luke's Campus, in Redwood City, California."Never sit too long. Vessels have a natural tendency to constrict during periods of inactivity, zapping you of energy and making you feel tired—even if you are not sleep deprived."
Standing up and walking around even just for a few minutes is enough to jump start your heart and muscles. Plus, it can help you be more productive once you sit down at your desk again, Dr. Lewis says.

Give Your Brain a Mini-Vacation

Next time you're fighting off the urge to doze off at your desk, try blinking more often, suggests Dr. Douglas N. Graham, author of The 80/10/10 Diet. "When reading, watching television, viewing the computer, or otherwise engaged, blink 10 to 20 times per minute, rather than staring at the screen or page without blinking at all. Your brain takes a mini-vacation with each blink."

Drink a Green Monster

Think you can't live without your morning coffee? Trade it for this nutrient-packed drink once and you'll change your mind.

"I usually have [this] for breakfast and then don't need to have coffee," says Joanna Chodorowska, a nutrition and triathlon coach in North Whales, Pennsylvania.

Here's how to make it: In a juicer, combine 2-4 leaves of kale, 2-4 leaves of romaine lettuce, 1 inch ginger root, half a lemon (with the seeds removed), one apple (cored), and a clove of garlic (optional for cleansing and boosting immune system).

Chodorowska says you can use this as a base and add other dark greens, carrots, celery, beets, or even an orange or pear instead of the apple to make your own signature energy drink.

Socialize with High-Energy Friends

Surround yourself with people who help motivate and uplift you to revitalize your body and mind. "Associate with high-energy friends. Their energy and enthusiasm will soon enough rub off on you," Dr. Graham says.

Breathe Deeply

"Learning how to inhale completely and how to exhale completely is one of the best energizers," says Dr. Laurel Clark, president of the School of Metaphysics in Windyville, Missouri.Next time you need a quick pick-me-up, try this simple exercise from Dr. Clark: Sit with your spine straight, eyes closed. Focus your attention on your breath, and slowly inhale to a count of 6. Hold your breath to a count of 3 and tense all of the muscles in your body. Exhale for a count of 6, completely releasing all of the breath, relaxing the muscles as you do so. Hold the breath out to a count of 3. Repeat this slow rhythmic count—inhaling, hold and tense, exhaling and relax, hold the breath out.
"After a while, you can cease tensing and relaxing the muscles and just focus on the slow rhythmic breath," Dr. Clark says.

Sit Up Straight

"Shifting your posture can immediately give you more energy," says Dana Davis, a certified yoga teacher and Balance Posture Method instructor at Sonoma Body Balance, in Petaluma, California. We typically sit or stand with our shoulders, neck, and head shifted forward, which can affect the arteries that bring blood to our brain, Davis says.

"When [the arteries] are bent out of shape, that can restrict the blood flow to the brain. Our misaligned posture also wastes a lot of energy, as the muscles have to take over work that the bones would normally do in a healthy person."

Davis recommends a healthy, naturally aligned posture to help reduce long-term fatigue and stress. 

Eat an Apple

It's tempting to turn to sugar (hello, chocolate!) when your energy dips, but eating high-sugar foods will make your fatigue worse in the long run. Make a habit of keeping apples on hand—at home and at work."A simple apple is a great energy-boosting, mid-afternoon snack. Full of vitamin C, fiber, and complex carbohydrates, an apple can deliver a boost of energy and stabilize blood sugar," says Peggy Kotsopoulos, a registered holistic nutritionist and author of Must Have Been Something I Ate.
What's more, new research from Florida State University says apple antioxidants and pectin (the sticky part of fruit used to make all-fruit jams and jellies) can help lower "bad" LDL cholesterol (think L is for lousy) and fight inflammation, a known trigger of premature aging and disease.

Drink Some Water

"The most common cause of fatigue is dehydration," Kotsopoulos says. Why? "If there is not enough fluid in your body, blood volume can drop; as a result, your body (and heart) must work harder in order to supply your cells with oxygen and nutrients."Dehydration can cause everything from mental fogginess, impaired short-term memory, dizziness, and fatigue, she says. Be sure to hydrate all day long but especially when you start to feel fatigue coming on to help combat low energy.

Get Fit Fast: 10-Minute Total-Body Workout

Total-Body Tone Up

Sculpt a lean, toned body in just 5 moves 

No time is no excuse for skipping your workout this summer. If you can spare 10 minutes, you can fit in an effective cardio and strength session—in just five moves—to keep seeing results! You'll need: A set of dumbbells (try between 5-15 pounds, depending on your fitness level).
Workout details: Do one set of the prescribed number of reps for each exercise in succession, without rest between moves. Once you've completed all five moves, repeat the entire circuit one more time for one serious 10-minute sweat session.

Lunge, Curl, and Press

Repetitions: 20 Stand with feet together, holding dumbbells. Step your right leg back into a reverse lunge as you reach the weights down on either side of your left foot.
Step your right foot back in to your left and return to standing as you perform a biceps curl, and then press the weights overhead into a shoulder press, rotating your palms away from you. That's one rep. Repeat with the left leg and continue alternating for a total of 20 reps.

Cardio Burst: Spider Climbers

Repetitions: 20 Start on the floor in the top of a pushup position. Bend your left knee and bring it to the outside of your left elbow. Quickly step your left foot back and repeat with the right leg. ‘Run’ your legs, alternating sides each time, for 20 reps.

Squat, Row, and Triceps Extension

Repetitions: 20 Stand with feet hip-width apart, holding dumbbells. Lower into a squat as you row your arms back, pulling your elbows behind you and squeezing your shoulder blades down and together.
Hold this position for 1 count and then extend your arms behind you, pressing the weights back with your triceps. Bend your elbows back in and then stand all the way up. Repeat 20 times.

Cardio Burst: Lunge Jack

Repetitions: 20 Stand with feet together, arms by your sides. Quickly turn your body to your right, jumping into a lunge, landing with your right leg forward and both arms extended overhead, palms facing in. Make sure you push your hips back and keep your right knee behind or in line with your toes.
Jump both feet back together and return to your start position, and then quickly jump into a lunge to the left. Alternate sides each time, as quickly as you can with good form, 20 times total.

Split-Stance Pushup

Repetitions: 5 Start in standard pushup position and move your right hand a few inches forward and your left hand a few inches back. Stack your left leg on top of your right, left toe pointed.
Lower into a pushup as you lift your left leg up slightly (opening your leg to the side about 25 degrees), and then squeeze your inner thighs to lower your left leg as you push back up to start.
If it’s too tough to do with straight legs, do it on your knees with your hands in the split position until you're ready for more. Do 5 reps in a row and then switch sides for 5 more reps.

Abs Workout: 5-Minutes to a Flat Stomach

Abs Workout: 5-Minutes to a Flat Stomach
Do this quick circuit after cardio (or before the beach) for a swimsuit-ready stomach!

1. Crunch Chop

How to do it: Lie faceup with legs extended at 90 degrees, arms overhead, hands clasped together.Take a deep breath in, and as you exhale, pull your navel into your spine and lift your head and shoulders off the floor. As you crunch up, open your legs into a straddle position and ‘chop’ your arms through your legs.
Inhale and return back to your starting position. Do as many reps as you can in a row (with good form) for one minute.
Bonus burn: This move not only works your abdominal wall, but also helps target your inner thighs.

2. Seated Bicycle Twist

How to do it: Sit with knees bent and lifted into your chest (you should be balancing on your seat). Clasp your hands behind your head.Leaning back slightly with your torso, extend your right leg out straight and turn your right shoulder towards your left knee, keeping your elbows out to the sides as you twist. Return to the center, and then go to the other side.
Do as many reps as you can in a row for one minute, alternating sides each time.
Bonus burn: You’ll be working your obliques with this move, but expect to feel the burn in your hip flexors and thighs too. More muscles worked at once means more calories burned overall!

3. Triangle Hip Press

How to do it: Lie faceup with arms by your sides, palms down, and legs extended at 90 degrees, feet flexed.Brace your abs in tight and lift your hips and lower back off the floor as high as you can. Next, slowly lower your hips down and to the right (as if you were placing them down on the bottom right corner of a triangle on the floor). Then press and lift your hips back up (aiming for the top of the ‘triangle’) and then repeat lowering to the left.
Continue alternating for as many reps as you can do with control for one minute.
Bonus burn: This move is a great way to develop functional core strength, as being able to control the motion of your hips with strong abs comes in handy for summer sports like water skiing and volleyball.

4. Corkscrew

How to do it: Lie faceup with arms by your sides, palms down. Extend legs at 90 degrees and cross your right leg on top of your left, toes pointed.Brace your abs in tight to your back and start to trace a circle with your legs, moving from the right down and around to the left. As you bring your legs in and up to complete the circle, press your arms into the floor and lift your hips, bringing your legs as high overhead as you can at the top of the circle (as shown).
Slowly lower your hips and your legs back to your starting position and then cross your left leg over your right and reverse the circle.
Do as many reps as you can with control for 1 minute, alternating legs each time.
Bonus burn: If done correctly, the corkscrew is a great move to help activate the lower part of the abdominal wall (since you have to control your leg circle with your core strength). Get even more out of it by keeping your navel drawn into your spine the entire time.

5. Three-Way Plank

How to do it: Start in an elbow plank position with palms down and abs braced in tight.Slowly turn your toes, knees, and hips to the left as you reach your left arm up to the ceiling and stack your left foot on top of your right in a side plank on your elbow. Slowly lower back to your starting plank and then repeat to the right side.
Do as many reps as you can in a row without letting your hips sag for one minute, alternating sides each time.
Bonus burn: Moving from side to side during this plank set will not only challenge multiple muscle groups, but it helps elevate your heart rate too.

The Ultimate Arms and Abs Workout

 

The Ultimate Arms and Abs Workout
Tighten and tone your entire upper half—no equipment required!

Upper-Body Makeover

How it works: Complete each set of exercises twice, moving quickly back and forth between the two moves, before moving on to the next set.

Set 1: Pushups and Planks
Set 2: Dips and Sits
Set 3: Side Press and Sweep
Set 4: Shoulder Pushup and Reclining Circle

Workout tip: There are a lot of pushups and pressing moves in this routine, so if you experience any wrist issues, try placing a folded towel under your palms or perform the move while holding onto a dumbbell—or modify in another way that works for you.

1A: Tapping Pushup

Kneel on a mat or towel on the floor. Place your hands slightly wider than shoulder-width apart, 'walk' your knees back behind your hips, and shift your weight forward into your arms. Keep your abs drawn in tight and lift your shins off the floor, curling your heels in towards your body and staying light on your knees by pressing your chest forward between your hands and lowering your hips towards the ground (without letting your lower back sag). Your body should form a straight line from your knees through the top of your head.Bend your elbows and lower your chest all the way to the floor (maintaining a straight spine), lightly tapping your chest on the ground at the bottom of your pushup. Press away from the floor and extend your arms, returning to your starting position. That's one rep. Do 10 pushups in a row and then move right into the plank knee twist [1B].
Form tip: Be sure to bring the midline of your chest between your thumbs, and keep it there as you raise and lower with each pushup.

1B: Plank Knee Twist

Start in a full plank position with both legs straightened behind you, feet slightly wider than hip-width apart. Draw your abs in tight and bend your right knee in and across your body towards your left elbow, allowing your hips to twist. Quickly step your right foot back into plank position. Repeat with the left leg. That's one rep. Do 10 reps in a row, and then go back into your tapping pushups [1A].Form tip: Exhale and pull your belly button in towards your spine as you draw your knee across your body, and keep your arms and shoulders strong and steady.
Try to complete 2 full sets, moving quickly back and forth between the pushup and the plank, before moving on to the next pair of exercises.

2A: Single-Leg Dip

Start seated with your knees bent and your feet flat on the floor. Place your hands just behind your hips, fingertips facing forward. Draw your abs in tight as you lift your hips up off the floor, pressing down through your hands. Lift your right leg and extend it straight up towards the ceiling. Bend your elbows and lower yourself to just above the floor. Quickly press back up. That's one rep. Complete 10 reps with your right leg lifted, 10 with the left, and then move right into your hovering sit up [2B].

Form tip: Emphasize the press up, not the drop down, on your dips. Try not to sink into your hands, but instead press up pushing with the backs of your arms to help alleviate any stress on the wrists.

2B: Hovering Sit Up

Once you finished your dips, lower your hips back to the floor, bend your knees in close to your chest, lifting both feet off the ground and balancing on your sit bones. Bring both hands together and clasped behind your head, elbows bent out to the sides. Draw your abs in tight and lean back and touch your lower back on the ground, while extending both legs out, as straight as you can, away from your body (your shoulders should remain off the floor in this extended position). Squeeze your abs in tighter, and then sit back up to your starting position, using your abdominals, not momentum, to sit all the way up. That's one rep. Do 10 reps in total and then repeat your dips [2A].Form tip: If this is too tough to do with your hands behind your head, you can try reaching your arms out towards your feet, or even placing your hands on the floor lightly behind your hips.
Try to complete 2 full sets, moving quickly back and forth between the dips and the sit ups, before moving on to the next set.

3A: Triceps Press

Lie on your right side with both legs bent and together and your left arm bent in front of your chest, left palm pressing into the floor in front of your right shoulder. Bend your right arm under your left armpit and grab the outside of your left shoulder with your right hand. Tighten your abs, and exhale, pressing away from the floor, lifting your upper body off the ground with your left arm. Bend your left elbow and lower your body back to the floor, but only until your right shoulder lightly touches the ground. Press back up. That's one rep. Do 10 reps with the left arm, 10 with the right, and then quickly move into your side plank sweep through [3B].Form tip: Don't 'rest' on the floor when you lower back down. Focus on pressing up with the back of your left arm and keep your abdominals engaged the entire time.

3B: Side Plank Sweep Through

From your triceps press position, bend your left elbow underneath your shoulder, propping your upper body up. Extend both legs out straight under your hips and cross your right leg over and slightly in front of the left, pressing the inside edge of your right foot into the floor. Extend your right arm straight up towards the ceiling and lift your body off the floor, pressing up through the left side of your body, into a side plank.Next, take your right arm and sweep it under and behind your body, reaching underneath the left side of your ribcage. As you reach through, exhale and squeeze your abdominals in tighter and allow your hips and feet to twist naturally into the movement as you reach. Then, open your right arm back up towards the ceiling, returning to your starting side plank pose. That's one rep. Try for 10 reps on the left elbow, then do 10 on the right, before going back to your triceps press [3A].

Form tip: Be sure to keep your bottom elbow directly underneath your shoulder during this move. If you feel a lot of strain in your shoulder, you may need to pull your elbow in closer to your body and focus more on lifting through the side of your torso, not your arm.
Try to complete 2 full sets, moving quickly back and forth between the triceps press and the side plank, before moving on to the next (and final) set.

4A: Shoulder Pushup

Start standing with your feet hip-width apart. Fold your body forward from your hips, bending your knees until you can reach both hands flat on the floor in front of your feet. Walk your hands out and away from your legs until your body is in an upside-down 'V' position, pressing your chest back towards your thighs, sharing your bodyweight between your arms and your legs. Extend your left leg straight up towards the ceiling. Bend both elbows and bring the top of your head closer to the mat (be sure to keep your chin into your chest so you don't strain your neck). Then, press away from the floor and straighten your arms. That's one rep. Try to do 5 with the left leg lifted, 5 with the right, before moving on to the reclining circle [4B].

Form tip: This move can be tough, so feel free to do it with both feet on the floor instead of lifting a leg. Make your shoulder pushup smaller by only slightly bending your elbows until you feel stronger and ready for more.

4B: Reclining Circle

From your shoulder pushup, quickly lower yourself down onto the ground into a seated position, knees bent and feet flat on the floor in front of you. Lean back and lower yourself onto your elbows, keeping your fingertips facing in towards your body, with your lower back lifted off the floor. Draw your abs in and lift your feet off the floor, keeping knees bent. Maintaining a 90-degree angle with your legs, trace a circle from the right around to the left. That's one rep. Make 5 circles to the right, then do 5 to the left.Form tip: Don't let the word ‚'reclining' fool you&mash;nothing about this move should be relaxing! Be sure to keep pressing away from the floor with your lower back and elbows as you make your circles, focus on your abdominals doing all the work to control your leg motion.Try to complete 2 full sets, moving quickly back and forth between the shoulder pushups and the reclining circles, and then you are finished!

Seven six-pack rules

Seven six-pack rules
These seven rules contain the essential knowledge you need to build killer abs in double-quick time

1. Don't target your abs to lose fat
In 2002 Men's Health reported it would take 250,000 crunches to burn a pound of fat, as calculated by University of Virginia scientists. They almost certainly used the statistic to make a point, but a decade later it still hasn't hit home. "I'm amazed at the number of people who think that simply doing ab exercises will make their belly disappear," says fitness coach Craig Rasmussen. "It's the least efficient way to reveal a six-pack."

2. To get lean, train your whole body
"Muscle is your body's primary fat burner," says Rasmussen. Your muscles require energy to contract, which is why you burn calories when you exercise. But resistance training, unlike running or cycling, also causes a significant amount of damage to your muscle fibres. And that's a good thing. "Your body uses energy to repair those fibres after your workout," says Rasmussen. "And a single total–body weight–training session can speed up your metabolism for up to two days afterwards."

3. Intervals only on the treadmill
"If you only have 30-40min to devote to a workout, then every second has to count," says Rasmussen. So don't waste time plodding along on the treadmill. A University of Southern Maine study found that a single set of a weight-training exercise shifts as many calories as running at an even pace for the same amount of time. So for every second you spend lifting weights, your body is expending higher amounts of energy. There's also the metabolism boost of weight training. "Resistance work has a much larger metabolic impact than long-distance running does," says Rasmussen. "Plus, your body is being given a stimulus to gain strength and build new lean tissue."

4. Do start with core exercises
"You'll achieve far better results if you perform core exercises at the beginning of your workout, when your muscles are fresh, rather than at the end," says strength coach Mike Wunsch. That's important for beginners because the core can be the limiting factor in many exercises. "Strengthen your core and this added stability will allow you to lift heavier weights than you otherwise could."

5. Don't spend hours on your core
While 5 minutes of exercise a day isn't enough to reveal your abs, it's about the right amount of time to dedicate to targeted core training. "We've found that just 2-4 sets of a few core exercises is the most effective," Rasmussen says. A 5 minute core routine prior to weight training has a side benefit, too. "By working more muscles you'll increase your total calorie burn," Rasmussen adds.

6. Abs are a whole body affair
Don't neglect a single part of your body, least of all your legs. Your lower half houses more muscle mass, so working your legs burns more energy. "If you're busy then train your entire body every other day," says Rasmussen. "That allows you to elevate your metabolism maximally all week long, even though you're working out for only three days a week."

7. Keep your body moving
"To pack as much physical work as possible into whatever time you have, you'll need to implement strategies that save time without sacrificing results, such as supersets and circuits," says Wunsch. A 2011 Spanish study found men who trained with no–rest circuits achieved the same gains as those who trained with straight sets – yet their workouts were 42% shorter.