Beginner Fat Burning Workout to Lose Weight in 4 weeks (Home Exercises)

If you are a beginner, you would like to start losing weight but do not know which workout routine / plan / video to follow, DO THIS WORKOUT for the next 4-6 weeks!
This is a total body fat burning workout designed for beginner like you to start losing weight quick and effective. No equipments are needed, just you and your enthusiasm!
Do this workout 3 times weekly, together with cardio (swimming, jogging, walking, cycling, walking up the stairs etc), 3 times weekly for 30-45mins for best result.

Estimate Cals burn is between 350 – 450 Cals (4 sets). The heavier you are, the more you burn.

Remember that your food intake is 80% to your success so start cleaning up your diet and start seeing your weight dropping. You can go to my website to get the Full Meal Plan and Workout Plan to guide you through. =)

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Did you know that most people in this day and age have surplus belly fat? What people believe about their belly fat is that it is simply unattractive, it is keeping their belly from being noticeable, and that it makes them self-conscious about revealing their body.

What most individuals don’t understand is that surplus belly fat in particular is not only ugly, but is also a health hazard. Scientific research has clearly determined that although it is unhealthy in general to have surplus body fat throughout your body, it is also particularly hazardous to have surplus abdominal fat.

There are two types of fat that you maintain in your belly area. The first type is that which covers up your abs from being observable and is called overlying fat. This type of belly fat lies directly under the skin and on top of the belly muscle.

The second type of fat that you have in your belly area is called underlining fat, and that lies deeper in the belly beneath your muscle and surrounding your organs. Underlining fat also plays a role in giving certain men that “big belly” look where the belly hangs over his belt but feels hard to the touch.

Together overlying fat and underlining fat around the stomach present serious health risks, but science has revealed that having extra underlining fat is even more harmful than overlying fat. Both types of fat greatly raise the risk of heart disease, sleep apnea, high blood pressure, stroke, diabetes and other degenerative sickness. Surplus abdominal fat has been linked in studies with higher levels of CRP, a gauge of inflammation within the body that can lead to heart disease.

Part of the reason underlining fat is predominantly hazardous is that it apparently releases more harmful molecules into your system on an ongoing basis.

If you care about the quality of your life and your family, one of your top priorities should be to lose belly fat! There’s just no way around it. Besides, a side effect of finally losing belly fat is that your belly will flatten out, and if you lose enough, you will be able to show off a sexy six-pack that everyone will envy.

What is The Best Way | How to Lose Belly Fat?

Is there truly a genuine solution beyond all of the gimmicks and hype that you see in ads and on commercials for “wonder” fat loss products?

The first thing you must recognize is that there is absolutely no quick fix solution. There are no pills or supplements of any sort that will help you lose your belly fat faster. Also, none of the fad stomach reducers will help you lose the gut. You can’t spot reduce your abdominal fat by using any of these useless contraptions. It simply doesn’t work that way.

The only answer to consistently help to lose belly fat and keep it off is to merge a sound nutritious diet full of whole foods and a suitably designed exercise program that encourages the essential hormonal and metabolic response within your body. Together your food consumption and your physical training program are critical components if you plan to get this right.

I recently read a study that divided thousands of applicants into a diet-only group and an exercise & diet combined group. While both groups in this study made good progress, the diet-only group lost considerably less belly fat than the diet & exercise group.

Now the critical thing to understand here is that not just any old exercise program will work. The majority of people that attempt getting into a good exercise routine are not working out efficiently enough to really persuade the loss of stubborn belly fat. I see this every day at the gym.

Most people will do your typical dull ineffectual cardio routines, throw in a little obsolete body-part style weight training, and pump away with some crunches and side bends, and believe that they are doing something useful to lose belly fat. Then they become irritated after months of no results and wonder where they went wrong.

Well, the great news is that I’ve researched this topic observed the statistics and employed it with myself as the test subject to see what works to really stimulate belly fat loss.

Learn the Truth About How to Lose Belly Fat Permanently

The entire process… all of the nutritional plans, as well as guidance sequences, exercise blends, and more have all been seriously examined and applied. If you follow systematic guidelines, you will lose your belly fat that has been pestering you for years. A system works when applied and the results will come. It’s really that simple.

The only reason individuals fail in their health goals is that they have good reason at first to assume a new lifestyle, yet after a few weeks or months, they forsake their good goals and fall right back into their old habits that gave them the excess body fat in the first place.

I want to help you accomplish something and lose belly fat that is not only bad looking, but also dangerous.

The Hidden Dangers of Your Excess Abdominal Fat – It’s More Serious Than a Vanity Issue!

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at… Click Here! []

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Tan-talizing Custom Airbrush Tanning and Gretchen Rossi filming Splash Celebrity News

Gretchen Rossi from THe Real Housewives of Orange County reports why she loves Tan-talizing Custom Airbrush Tanning. See for yourself the product on all of the Tan-talizing Team as well as the bikini models. See Gretchen Rossi in her beach bunny bikini on a Laguna Beach Calfornia balcony. This was a day that The Real Housewives of Orange County were filming and Splash News wanted to capture and interview on the same day.

So how can we visit the beach or look good with a great tan without getting burnt by the sun or risking skin cancer from over exposure?

Like the words in the song “wear sunscreen”

But this kind of defeats the point; sun worshippers like me simply want a great sun tan to look good on holiday and at home.

Help is at hand though because you can achieve a safe sun tan by utilizing products like a home spray tan or tanning lotion. The idea being you use the sun free, self tanning products to achieve a fantastic tan for the whole family at home before you step out into the sun.

Now you can wear a high factor sun screen on top of your beautifully bronzed body. No one will ever know you looked like a bottle of milk only yesterday!

Are Tanning Beds Safe?

A safe sun tan is not going to be achieved on the tanning bed without a considerable investment in expensive tan accelerators at a well serviced sun bed salon. So to answer the questions are tanning beds safe?

Again the scientists and the health professionals say no!

However my question to you is, what’s the point? It takes a series of sun bed sessions over an extended period of time that costs good money and soaks up your valuable time. Alternatively you can use Safe; Self Tanning products which you can apply in 5 minutes go to bed in six minutes and wake up in the morning with a beautiful bronzed body!

Protect Yourself and Protect Your Family.

The bottom line is this, today we have new technology and new products that allow us to have wonderful golden bronzed bodies and to do this with safe moisturising products that are much cheaper than a session on the sun beds, take a fraction of the time of the sun bed and we eliminate all of the danger associated with over exposure to UVB and UVA rays.

That’s got to be worth a safe tan for you and your family?

There are many sunfree tanning products on the market so there is plenty of choice. You get what you pay for though so be careful and do not buy cheap either you will turn orange or be as streaky as a zebra.

How can consumers decide which the best sunfree tanning products is?

Easy! Look for manufacturers or retailers who offer full money back guarantee if you are not happy with your purchase.

How to achieve the perfect bronzed sun tanned body?

To achieve the perfect tan and be safe on the beach all day or if you just want to tan to look and feel good follow these steps and you will have a beautiful sun kissed bronze body and beautiful soft skin!

The starting point on how to tan is always this. If you expose skin to the sun for more than 15 minutes you are going to start to get sunburn, particularly if you are fair skinned. You must always use a high factor sunscreen or cover exposed skin.

How to tan without the scientific jargon.

As you are aware the human body sheds it’s skin on a regular cycle therefore our skin is forever been renewed, this is why a natural tan or a fake tan will dissipate over five to ten days. There are ways of achieving slightly longer lasting tans but this is only by a small margin.

Best Fake Tan Preparation

To start you should shower and thoroughly exfoliate using an efficient body scrub and a milder facial scrub. This will remove the top layer of dead and dying skin hence giving you an extra day or so of gorgeous tan.

The sun’s rays are very dangerous to unprotected exposed skin so we will never recommend “sun tanning” in the traditional sense as a method to achieve your ideal tan.

How to Self Tan

After showering and exfoliating, wait until the body is thoroughly dry following the exfoliating regime above.

For the most luxurious result: next use an “age defying” conditioner all over the body, your skin will love you and your tan will glow. So moisturize with a product like Hempz Age Defying Moisturizer and allow this to soak in for about two hours before the next step. Then apply either your home spray tan or tanning lotion into all areas of the skin up to the bottom of the neck. Now wash hands thoroughly (if you did not wear glove) dry hands and prepare to tan your face.

Using the high quality face tanning lotion apply a small amount of product to the hands and work into your neck throat and face as if it were your moisturizer. Go put the kettle on have a cup of tea and by this time your fake tan should have completely absorbed into the skin and your skin should be silky smooth.

POINT TO NOTE: If you buy a cheap brand of fake tanning product it will take much longer to absorb into the skin.

Providing you selected a good brand you should now be able to get dressed or go to bed without staining your clothes or bedding. The fake tan will take between two and four hours to activate completely.

Now you have the perfect tan.

How to Stay Safe on The Beach

By now you have the perfect tan and you are ready to strut your stuff on the beach. About 30 minutes before you leave home or your apartment apply an SPF30 sunscreen lotion all over your body including your face, neck, throat, nose, lips and ears. Not forgetting your feet, toes and soles.

Imagine how good your day is going to be when you don’t have to worry about getting nasty peeling sunburn. You walk calmly onto the beach fully protected and have a great day at the envy of all of your friends and onlookers. 

Over many years I watched my wife suffer on the beach, turning like on a spit trying to achieve an even tan, and then she would turn a painful red and eventually peel and then to cap it all 10 days later she was back to milk bottle white and had dry skin. After much research I found a body care and tanning regime for my wife and I that is so good that we decided to buy all of the products and sell them with free delivery to all who would like a perfect tan and perfect skin!

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1950s Style Black And Red Polka Dot Bikini

Find the perfect retro two piece swimsuit as Kelly from Unique Vintage shows you all of the fabulous details of our black and red polka dot bikini. You can shop the best selling look here:

Need cute vintage-inspired accessories to match?

Shop Unique Vintage:

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Do you live in a town where you’ve noticed the weather is starting to get a little chilled? If so, don’t worry. There is a way that you can still get yourself a beautiful tan plus have a wonderful time with all of your friends at the same time. Have a tanning party. What’s a tanning party you say? It’s a great way for you to obtain that all over smooth skin tone and entertain others who want to receive a sexy tan too.

It’s very simple and easy to do and your friends will crown you king or queen of the land. Sure you could go to a tanning salon, but that’s pretty boring and not half as hilarious as watching your friends’ nervousness and excitement at changing their appearance in front of everyone’s face. All you have to do is rent a mobile tanning sprayer. You can get them at any local tanning salon for the day. Then go and buy a small tent that’s made of vinyl so you don’t stain any of your furniture with the tanning solution. Call up all your friends and tell them to put away their long johns and to get over to your house right away. Take a quick trip to the grocery store for a few party favorites and appetizers to accommodate those who wait their turn for the tan.

Tell everyone to wear appropriate clothing to your party but to make sure they bring their swimsuit. It’ll be almost like going to beach because everyone will be walking around in their micro bikini or Brazilian beachwear in sheer excitement. Assign a male and female sprayer so each of the sexes will be comfortable when it gets to be their turn. Now, if the person getting sprayed is wearing a bathing suit, then it is perfectly fine to keep the tent door ajar so the other guest can laugh and joke at that person getting a tan. However, if the person declines swimwear for this event, then it’s up to them if they want the partygoers to watch them get a tan in their birthday suit.

A tanning party is the perfect event that can be held any time of the year. It satisfies those who are used to going to the beaches or pools in their skimpy bikinis but aren’t able to because of the weather. Take the time out to show your friends that you care about them plus spend valuable time together which will produce memories that will last a lifetime.

If you’re ready to look like a star I suggest buying a luxury micro bikini from TeenyB Bikini Couture –

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What Type of Bikini Looks Best on Short Legs? : Resort Fashion

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When selecting a style of bikini to wear on the resort, you’re always going to want to make a few important considerations. Find out what type of bikini looks best on short legs with help from a resort fashion style expert in this free video clip.

Expert: Priya Scroggins
Bio: Priya Scroggins is a resort fashion style expert that aims to help women find the right fit for their body type.
Filmmaker: Brandon Somerton

Series Description: A large part of resort fashion is swimwear – picking out the right bikini or swimsuit can be a really great way to stand out from the rest of the crowd. Get tips on resort fashion with help from a resort fashion style expert in this free video series.

Women looks must be stylish without considering the time and location, this is what femininity is all about .When point comes about beach clothing then various styles draws your attention at beach like vintage styles, cut outs, modern two piece (bikinis, tankinis), classic one piece etc,bikinis are the most appealing items in woman wears at beach and it is considered as the most enlightening beach clothes for women today. Bikini is a two portion swimsuit a women wears when she is stretching out and relaxing at the beach. A woman having a slim or curvy body posture looks dazzling when she wears a beach bikini. Today you will find a wide array of styles and patterns to meet the need and preferences of an individual. The most common fabric used for making bikini are cotton, polyester, nylon and Georgette. Basically bikinis are known for their unique looks and they attracts the crowd and create a very sensual, classy and attractive look.

According to fashion cafe in their online article “beach chics are redefined in bold colors, geometric prints and retro silhouettes-timeless, yet thoroughly modern . So,this summer the beach bikini trends followed by many are colorful bikinis of varied color that were once popular during 70’s. The color trends that will be followed are various shades of khaki as well as aqua. Other dashing color picks for the summer are lapis and khaki. If you want to follow the trend for purchasing a bikini this season, go for bright aqua hues with a bandeau top.

Another trend of this season is bold prints that reflect bohemian vibe of 70s, that range from inspired prints of Native America and paisley prints to those of hippie imbued designs. Embellishments are never forgotten this season. While shopping for a pair of bikini, look for fringe or beaded accents on ties or wooden rings, ruffles and various other embellishments. The favorite trends of bikini this summer are architectural accents with bandeau tops. Another most opted bikini trend for this summer is the one piece cutout. Such cutout pieces are also the emblem of classic style of 70s that can give you the ultimate sprawl look.

The famous bikini trend for this summer is a sheer bathing suit. Such bikini style embodies a blousy top that forms an ideal casual piece for taking a stroll on the beach. The sheer bikini can be breezy cotton or mesh and that can also be a lace or a crochet. Bikini is beautiful beaches cover up and a perfect beach clothes for women that forms a perfect combination when worn with huarache sandals!

So choose your perfect beach bikinis style and get admired by everyone. Year 2011 is full of trends, cuts ans styles in beach clothes for women. Let oath to be stylish so that crowd pay their attention and you became star. This article is written by Eric Brem , beach fashion expert of OnlyBeachClothing.

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Keith St. Onge, or “KSO”, is one of the most influential barefoot waterskiers in our sports history and is a legend in the footing community. As part owner of the World Barefoot Center ski school and multiple time World Champion with over 20 years experience, Keith has a grasp on the sport few have experienced and it shows on the water! Keith is the author of Gliding Soles, Lessons from a Life on Water. Available on Amazon at

All music in this video (Born Again) belongs to Newsboys and the creators of the music, we do not claim any ownership of this song.

Another crash, more tears; we’ve all seen people trying valiantly to teach their kids how to waterski. They crash and burn every time they try to stand up. Meanwhile the parents in the boat get more and more frustrated.

When we see this, we think to ourselves “no way” if one of our kids asks us to teach him how to water-ski. Believe it or not, teaching your kids to ski is a good way to get them more interested in the family boat. Our dad used the following steps to teach my brother and I how to ski, so I used these steps to teach my son how to ski.

One of the first considerations is the boat. You have to put yourself in the child’s place. A 200 hp boat can be very intimidating to the child. My dad taught me behind a 14′ boat powered by a 50 hp outboard motor, but to me it looked like the Titanic. A 12′ boat with a 35 hp engine is probably big enough. I’ve even seen pictures of people skiing behind a jet-ski.

The actual procedure for teaching a child can be broken down into two parts with several steps in each part

Part I Training

1.) The first step of my course eliminates the boat altogether and therefore the intimidation factor. The child should be in shallow water, close to shore. Ski ropes are usually around 200 ft. long, so at least two adults (more is even better) should hold one end on the shore while the rest of the rope is stretched out into the water to the child.

2.) For the child, one of the hardest parts of skiing is learning to control the skis while sitting in the water. For this step, an adult should get in the water to help the child get the skis on and help hold the skis up until the launch takes place.

The adult helping the child should probably wear a life jacket too, even if he is a good swimmer. He will be busy helping the child, so he shouldn’t have to worry about keeping his head above the water.

3.) Once the child has his skis ready, then the adults on the shore should pull the rope taunt and get ready to run. At this point, it is important to impress upon the child that he is in control. The pullers don’t go until the child screams for them to run.

4.) Once he is stable, the child should yell at the adults onshore to run! The adult in the water should tell the child to pull the tails of his skis up towards his rear end. Then, he should be told that after he pulls up the tails of his skis, he should stand up. At this point, it should be easy to stand up because of the pull on the rope. This pull will tend to make the child lean forward, which should make it easy to stand.

5.) The child should be pulled ashore several times. As the old saying goes, “practice makes perfect” . I remember being pulled into shore as being a lot of fun!

6.) On the last few pulls, the child should be instructed in making simple turns away from the centerline of the pull. The child should be told that if he puts more of his weight on the left ski, he’ll turn to the right. Conversely. if he puts more of his weight on the right ski, he will turn toward the left. These turning skills will be necessary when being pulled behind the boat.

Part II The Moment of Truth

Before the first tow with the boat, the child and the boat driver should talk about what is going to happen. At this time, the child will be very nervous, so it is important that he feels like he is in complete control of the situation. The main source of his nervousness will be the fear that he doesn’t have control over the boat.

1.) The first tow behind the boat should start with the child once again in shallow water with an adult helping him to get set. This first trip behind the boat should be planned out extensively by the child and the driver. I would suggest that they plan a small circle with the boat slowing down and stopping at its starting place. This will allow the child to slowly sink back into the water while still holding onto the rope. I’ve seen a lot of people crash after letting go of the rope.

2.) The child and the driver should have a pre-arranged signal in case the child wants to keep going. This signal could be as simple as pointing one thumb up while holding on to the rope.

A few other tips for the first tow:

The child should be instructed to stay behind the boat, so he stays inside the wake where the waves won’t be so bad. The boat doesn’t really cut down the waves very much, but if you tell the child that it does, it will help him relax.

b) The driver and the observer should be the only ones in the boat so it makes the smallest waves possible.

c) Ski in the morning when the water is at its smoothest.

The above techniques could be used with a small adult also, but you may need more bodies for pulling on the rope. If you use these techniques with children, you and your children will have far less frustration and far fewer tears on the part of the kids. The best part is; once you teach them to ski they will be anxious to go on family boat trips. They might even wash the boat!

Craig Stanford has been driving powerboats since he was six. His son owns an 18ft Four Winns boat, so now he gets to be a passenger. He owns the “Boating Guide” website at []

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Moments – Free Quiksilver Surf Movie!

Moments is the 2011 Quiksilver Surf Team Movie starring Dane Reynolds, Craig Anderson, Jeremy Flores, Clay Marzo and Kelly Slater and featuring Mark Healey, Mikey Wright, Reef McIntosh, Ry Craike, Fred Patacchia, Dede Suryana, Leonardo Fioravanti, Jack Robinson, Kanoa Igarashi, Miky Picon, Aritz Aranburu, Matt Banting, Alain Riou. More at

My journey to learning how to surf wasn’t the easiest, in fact, it was a huge struggle. I first learned how to surf with a group of close friends during a trip to Mazatlan, Mexico. I had no clue what surfing was, but we saw some people doing it and it looked fun enough to give it a try. Coincidentally, after a few minutes of watching locals surf near the resort we were staying at, an American living in Mexico, let’s call him Joe, approached us and offered us lessons. Not knowing any better, we took the offer and we were set to go surfing the next day.

We were quick to learn that Joe probably wasn’t the best choice. He took us out to a spot with some pretty big waves and he basically just gave us the boards and said to follow him out into the water. It was pretty nerve-racking at the time, but my friends and I were all pretty athletic and figured that we could handle it….man were we wrong! We were out there for a good 3 hours and caught maybe 2 waves each. Joe continued to lack in providing us with proper instructions and we under estimated the power of the ocean. There was even a dangerous situation where I veered too close to a group of rocks and almost smashed into them. My other friend even threw up when he got on to shore from taking in too much salt water (or it could have been from all the beer from the night before). Needless to say, it wasn’t the most fun experience. For me though, I was able to catch 2 solid waves, and it instantly got me hooked.

My next dabble into surfing was again in Mexico, but this time in a town outside of Puerto Vallarta, called Punta de Mita. It was my second crack at learning how to surf and I wanted to do it right this around. I asked around who offered good lessons and went with the most popular guide. I felt a lot more comfortable with this instructor who gave me land lessons on how to surf before heading out into the water. I was taught the basics of reading waves, paddling, and popping up onto the board. When it came time to hit the water, the instructor still helped me out by giving me a little push to build up speed which made it easier to stand up and catch the wave. By the end of the hour session, I couldn’t even count the number waves I caught and I officially felt the feeling of being stoked!

After comparing my two experiences in learning how to surf, there were three key factors that made surfing the second time really easy:

Getting good lessons – A good instructor will give you land training on how to surf before hitting the water. This usually involves basics on how to read the waves, paddling out, popping up, and getting into the right stance. These are the fundamentals that should not be missed!
Baby waves – The first time learning how to surf, we were tackling 5-6 ft waves. Not a good idea! This is both dangerous and exhausting for someone just learning how to surf. The second time around I was catching 1-3 ft waves. This is a lot easier! It won’t be the most thrilling experience, but the amount of waves you catch will give you a lot of practice.
Using a long board – In my first experience, my friends and I were given short boards about 6-7 ft. It is possible to learn how to surf on a short board, but from my experience, this is a lot more difficult. After using a long board, about 8-9 ft in size, it was really easy to catch waves and stand up on the board.

There are many ways to learn how to surf, whether you start off with a long board or a short board. I even know sponsored surfers that started out on their own hitting the water with no lessons at all. But if you want to learn how to surf the fastest and easiest way possible, look for these three points. It might not be the most thrilling, but you will be able to catch a lot of waves easily allowing you to master the proper technique a lot faster.

Get more tips and resources on learning how to surf at How to Surf HQ []

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Tanning for women, has been a priority during the summer months for decades. It wasn’t until the 1900s that sunless tanning products were introduced. The first sunless tanning products available on the market were the sunless tanning lotions. The fad quickly caught on, and today, self-tanners are a regular household item that is used year round.

With all the negative consequences of the sun, sun that in many areas sunbathing is only an option in the summer. The sun affects our skin in many ways. Overexposure to the sun has a number of negative consequences which includes the risk of cancers. There are three types of cancers that are associated with overexposure to the sun: Melanoma, which is the most dangerous of the skin cancers, and can lead to death, squamous cell carcinoma and basal cell carcinoma.

Other negative side effects of the sun include age spots and freckles. Also, skin that has been overexposed tends to become thick and leathery.
Sunless tans were not only created to achieve a golden, bronzy tan year round, they are intended to keep you from the harmful effects of the sun.

Types of Sunless Tanning Products

There are many different brands and types of sunless tanning products. One simple search on the net will yield many results. With so many brands and types, it is important to know a few simple things to look for in the products. First the ingredient dihydroxyacetone (DHA) should be in the ingredients. This is the ingredient that is responsible for turning the skin brown. It is a colorless sugar that interacts with the dead cells of the skin.

Sprays: Sunless tanning sprays are very popular today and are a method to achieve a sunless tan. This type of self tanner is easy to use and comes in an Aerosol tan. The can is held about six inches from the body and evenly applied. The formula has a tint to it, so the tanner is aware when they spray, which parts of the body they have sprayed. The spray can also be sprayed to a high quality paper towel and rubbed onto the body.

Mousses: Mousses are another great self tanner and one that is very easy to apply. The mousse is somewhat like the self-tanning lotion and is applied to the body and evenly rubbed. This self tanner, too, begins to start tanning the skin within a few hours.

Lotions: Lotions are definitely the most popular of the self-tanners. Lotions are applied to all parts of the body and can be various shades and begin to tan the skin within a couple hours. The self-tanning lotion tan lasts about between seven to ten days.

Each self tanner has its advantages. Some prefer tanners prefer tanning with a lotion, as they are accustomed to applying lotions. Each, however, is effective. The length of time the tan lasts on the skin is typically five to seven days, which makes the tanner quite affordable. Sunless tans are the healthy alternative to sunbathing.


Sunless skin tanning products offered for sale online. Choose from a selection of sun tan lotions, gels, airbrush and so forth and place an order at

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