one simple exercise to lose back and belly fat fast when it comes to getting in shape the midsection is one of the most difficult areas to target fortunately there's one that's right just one simple exercise that can help you bust back and belly fat in the blink of an eye leaving you with gorgeous toned abs and a beautiful cinched in waist you want to know what it is and what other simple things you can do to win the Battle of the Bulge once and for all then listen up but before we start kissing the pooch and muffin top goodbye don't forget to subscribe to our Channel and turn on post notifications so you won't miss any of our new videos so what is this mysterious exercise that can easily bring you one step closer to the body of your dreams it's a simple plank yes you heard it right folks all you have to do is follow this little plank challenge for a month before you know it you won't even recognize your own body however there are a couple of minor details you need to know before you begin doing the plank correctly is the key to giving your muscles a proper workout so that all your efforts will bring your desired results so to do it properly get into a push-up position on the floor and place your forearms on the ground so that the elbows are right below your shoulders your arms should be parallel to your body at about shoulder-width distance make sure you don't arch your back this will only put pressure on your spine and lead to all kinds of nasty back problems try to avoid lowering your hips towards the floor as well it'll decrease the effectiveness of the workout your muscles are receiving basically making your training a waste of time finally pay attention to your neck – it's better to look down rather than up or straight ahead of you now let's find out more about the challenge itself it'll take less than 5 minutes of your time of day for the next month yep that's it just a couple of minutes surely you can take such a small amount of time out of your busy schedule every day if it means getting your back and in shape now it will get more difficult to do the planks with each passing day but trust me the results will definitely be worth your efforts for the first two days hold the plank for 25 seconds increase the time to 30 seconds for the third and fourth days on day 5 try to hold it for 40 seconds as for day 6 you deserve a little rest but not for long because your goal for day 7 and 8 is 50 seconds finally we're getting to the end of the first phase with 1 minute 4 days 9 and 10 don't forget to increase the time once again to 90 seconds on the 11th day then take a break for day 12 for the next three days just hold the plank for 90 seconds again to train your body for a steady result that way on day 16 and 17 you'll be able to do it for two minutes straight but we don't stop there for the next day your goal is a hundred and fifty seconds and then again time to relax a bit plank for a hundred and fifty seconds once more on Days 20 and 21 and then try to reach a hundred and eighty seconds on days 22 and 23 for the next day aim for 210 seconds and then take a break and repeat this impressive feat again finally for the last two days numbers 27 and 28 you should be able to hold it for 240 seconds and there you go it might sound crazy and unrealistic but this workout is gonna build your strength gradually allowing your body to take on new challenges it won't be easy but it's gonna be effective guaranteed in case you're wondering why it's the plank in particular that can help us achieve such amazing results so fast then keep listening planking basically improves your core strength like no other exercise it engages all your major core muscle groups which allows you to get a perfectly flat tummy in no time plus working out all these muscles gives you some amazing bonuses improving your back and booty as well if not to mention according to the American Council on exercise planking regularly reduces back pain and significantly improves your posture sounds great doesn't it but wait there's more doing planks in the morning can also boost your metabolism for the entire day even when you're sleeping and don't even get me started on your flexibility and mental state you'll see positive changes in those for yourself in just a couple of days if you want to get even better results try following some of the rules of healthy eating as well after all you have to take care of your body on the inside if you want it to look nice on the outside too first and foremost never skip breakfast they say it's the most important meal of the day and they're not kidding it jump-starts your metabolism and gives you the energy you need to kickstart your day properly secondly try to gradually cut down on the junk food giving it up cold turkey won't be effective it'll only make you want it more just take baby steps away from burgers chips and soda and slowly incorporate healthy salads and balanced meals instead with time your body's dependency on unhealthy food will fade and you'll get used to the taste of nutritious snacks and dishes and this will improve not only the number you see on the scale but also the inner workings of your body and your complexion but even with healthy food moderation and portion control are key try to eat only when you're actually hungry and don't wolf down your food eating slowly will give your stomach and brain enough time to understand that your body is full so you won't overeat don't forget to jazz up your diet with fruit and vegetables they contain tons of important nutrients and vitamins that can help you on your way to a healthier lifestyle and a rockin bod the same goes for drinking water never underestimate the importance of staying hydrated according to several studies drinking water increases the number of calories you burn you can also make it a habit to drink a glass of water before every meal this little trip will reduce your appetite making you consume fewer calories at the same time the number of meals you're having should be consistent starving yourself and skipping meals won't be good for you yes you'll lose weight quickly but you can't stick to this extreme regimen forever now can you all those lost pounds will come back with a vengeance once you start eating normal again instead look carefully at your menu consider how it can be improved and don't forget about the plank challenge and there you go five simple exercises to get a flat belly in four weeks almost every woman dreams about a flat and well shaped belly when she can proudly show off on the beach well let's be honest men also secretly dream of losing that annoying fat around their waists yeah we do how to get that you might ask the answer is simpler than you think with these five simple exercises you will get your dream belly in just four weeks without any significant efforts and exhausting training all you have to do is find only five minutes in your busy schedule ideally in the morning when you are still fresh and full of energy do these five short exercises with us and we promise it's going to be fun and easy just do it every day you don't even need to start your watch I'll account for you exercise number one playing hey we're going to make FEMEN walk the pink no captain just get on the floor iron all right lie down on your belly on the floor raise your body on your elbows and toes and keep it horizontal your body should make a straight line head the heels breathe normally you need to keep this position for only 20 seconds let's give it a try ready go plank is one of the best exercises for core conditioning it strengthens your ABS works your glutes and hamstrings supports a proper posture and improves balance okay a bit more captain keep your bottom low oh you're doing just great nineteen twenty and now three seconds more you can do it three two one well you've done it all right let's move on to the next one exercise number two left side plank turn to your left side and put the left elbow directly into the shoulder make sure that your legs are straight now push your bottom and waist up hey you're doing great Catherine now balance yourself on your arm and feet until your body makes a diagonal line breathe normally keep this position for only 20 seconds and up we go cliff side plank makes your abdominal side muscles stronger and keeps your waist thin captain don't sink your shoulder air just a few more seconds five four three two one well done exercise number three backwards push-ups we're sport wraps all right who's parrot baby mine okay find a pert somewhere anyways backward push-ups turn to your back in a sitting position prop yourself up on your hands and feet slowly push your bottom up and down by bending your elbows only three times let's go three try to keep your body straight to don't forget to bend your elbows that's right one it wasn't that hard right ready for the next one exercise for bright side plank doing okay captain are you alright turn to your right side and put the right elbow directly under the shoulder make sure that your legs are straight now push your bottom and waist up balance yourself on your arm and feet until your body make a diagonal line breathe normally 20 seconds start now we've already done this exercise on your left side so this time it should be a piece of cake if you want to achieve more prominent results next time try to straighten your arm I an arm well do the best you can inhale exhale you're almost done see it's not that hard three two one you are amazing and last but not least exercise number five situps Oh sit-ups Oh Davy Jones locker come on you can do it lie down on your back start pushing your upper body up and forward with your arms straight in front of you to a semi setting position strain your abdominal muscles as hard as you can ah hey good timing lie down and repeat okay one last effort three times only go three every bend makes the muscles of your upper belly stronger – up down one you're almost there woohoo you are my hero ah thank you so much all right here is your four week workout calendar increase the exercise intensity every week and you will get the belly of your dream in just a month time I think so absolutely captain week one plank 20 seconds left side plank 20 seconds backward push-ups three times right side plank 20 seconds sit-ups three times week number two plank 30 seconds right side plank 30 seconds backwards push-up five times left side plank thirty Seconds sit-ups three times week number three plank 45 seconds right side plank 45 seconds backwards push-ups seven times left side plank 45 seconds sit-ups seven times and week number four plank one minute right side plank one minute backwards push-ups ten times left side plank one minute and sit-ups ten times six types of body fat and how to get rid of it body fat the bane of our existence we hate it we desperately want to get rid of it but most of us don't realize that there is no universal remedy for the fat distributed in the various parts of our body well be ready for an eye-opener because Brightside is going to share some original and super effective ways to fight six different types of body fat when we say original we actually mean it one of these ways is sleeping oh yeah we've got your attention now number six full upper body fat this type of fat usually starts to accumulate if you consume more calories than you burn so the main contributors here are overeating and inactivity how to get rid of it do aerobics because this type of fat appears due to a lack of physical activity make it a part of your daily routine running or swimming at least thirty minutes every day will help you burn this fat right off if it seems impossible for you to fit any of these in your busy schedule try brisk walking bring some tunes with you so that it won't feel so much like exercise you can even dance if you want to stop consuming processed sugar and forget about sugar sweetened drinks rather than making you fall sweet foods and drinks just make you consume way too many unneeded calories according to the American Journal of Clinical Nutrition sugary drinks account for 11 percent of your daily calorie intake which is actually a lot given the fact that they don't nourish your body or provide any benefit whatsoever many scientists also consider them the main reason for the high rates of obesity now before you reach for that diet soda think twice because it won't help you in your fight either carbonated drinks even the diet ones have artificial sweeteners that kick your body into fat storage mode ok so what about some fruit juice ah not your best friend either it has plenty of sugar in it stick to good old water it has no calories and will help quench your thirst number 5 lower abdomen fat you might have perfectly slim arms and legs but still not feel 100% satisfied with your looks because of a poochy tummy some of the reasons that cause fat to store in this part of the body or stress depression and anxiety yes stress and depression can even do that to you bummer how to get rid of it avoid stress and learn to relax the stress hormone cortisol makes fat collect in the belly so a good option for you is to meditate or do some breathing exercises when we say meditation we don't necessarily mean some fancy yoga class or a trip to Bali although would be fantastic you can learn the most basic techniques and use them whenever you feel stressed out it's all about focus and mind power try to move your focus down to your stomach and let it's often as you breathe deeper then say this to yourself breathing in I call myself breathing out I smile yeah it sounds a little silly but it'll work as long as it makes you smile your mind and body will get the everything's gonna be fine message and calm down if you're looking for more meditation ideas check out this video drink green tea it's a great natural fat burner because it's loaded with antioxidants that can boost metabolism plus if you're doing some physical exercise green tea will also enhance its effect according to the National Center for Biotechnology information green tea also works when you're just relaxing and even in your sleep sign me up finally drinking a cozy hot cup of green tea is a good way to calm down when you need it number 4 lower body fat your hips really don't lie one of the causes of those annoying Chaffin thunder-thighs is an excess of gluten in your diet if you aren't happy with the size of your lower body you may want to consider going gluten-free how to get rid of it walk up hills and stairs yeah in a world of elevators and escalators easier said than done right but you really should make the effort because it'll set the fat on your thighs on fire figuratively of course which will tone your leg muscles riding a bike uphill or increasing the treadmills incline will also work your heart will beat faster and you'll have to work harder since you're moving upward what will that do for you well you'll burn more of those unwanted calories don't skip breakfast I know our modern-day gogogo lifestyle means sitting down to have breakfast sounds like a thing of the past it can be hard to make yourself eat in the morning especially something healthy like oatmeal hit that thumbs up if you agree but you have to do it for your own good if you don't eat breakfast to kickstart your Matata in the morning you'll feel hungrier more tired and just groggy throughout the day which will trick your body into eating more in an attempt to get energy also if you skip breakfast your body will think it's some kind of starvation situation and will start storing supplies turning everything you eat into fat you don't want that emergency stockpile on your body do you number three a bloated stomach they don't call it a beer belly for nothing excessive alcohol consumption can swell up your stomach so be moderate with your drinks if you want a flatter tummy how to get rid of it cut back on alcohol as most of its calories end up becoming belly fat just like those carbonated drinks loaded with sugar alcohol gives us calories but not nutritional satisfaction it makes us hungrier and gives us food cravings it brings down your level of leptin which is a very useful hormone that tells your brain you've had enough food it also causes a lot of other health problems so really consider this one next time your friends invite you out to a night of drinks eat more often yay but in smaller portions ah it'll not only improve your metabolism but also help you stay energized Plus your belly will look smaller after each meal knowing your personal limit is key here we all have different lifestyles one person is more active and needs more food fuel than another find out how many calories you need on a daily basis using an online calorie calculator don't worry the internet is full of them it'll take into account your gender age height weight level of activity and your weight loss goals then you can just divide all the daily calorie intake number by five to figure out how many calories each meal should give you plan your meals and know their caloric content it sounds like a lot of work but this meal time map can actually be fun plus it'll help you reach your weight loss dreams number two lower body fat including lower legs this type of fat is common for women who have vascular problems in their legs or during pregnancy which can cause the legs to swell see men normally accumulate more fat in the belly area and head biron football just kidding guys on the other hand female hormones cause ladies to store extra pounds in the lower body and legs how to get rid of it to avoid swelling you need to drastically cut down on salty foods and since salt causes fluid retention in your body ah no more french fries well if you do enjoy your salty foods this could actually be the reason for all the extra fat in your legs change your diet and add plenty of water to it it'll flush out that extra sodium from your kidneys don't sit without moving for more than 30 minutes try to stand up and walk around frequently grab a glass of water stretch and move to the far corner of your office to talk to your coworkers any extra movement will do you good since it can help drag the extra fluid the right way if you have the opportunity to lie down with your feet elevated you should do that to prevent fluid from building up in your lower legs number one a large stomach with upper back fat the main reason why this can happen to you is inactivity so you should start exercising immediately if your big stomach and back fat bother you how to get rid of it and now the moment we've all been waiting for drum roll please the effective remedy for a large stomach and upper back fat is sleeping make sure that you're getting enough sleep sleep deprivation can lead to hormonal imbalances an increased appetite and weight gain which will result in fact being stored mostly in your belly and back I always knew sleeping was the right thing to do eat more food that is rich in fiber this means adding beans peas lentils broccoli oatmeal whole wheat pasta avocados and rat berries to your diet fiber will help reduce your appetite and calorie absorption from food and give you a waist and back a much nicer appearance please remember that a healthy diet and an active lifestyle will have the best impact on your body regardless of your figure type the key is to make lifestyle changes that with time become a normal part of your routine it's just the starting that's the hardest part so get to it so that you can be on the road to a better you 10 home remedies to lose belly fat without exercise belly fat is something no one wants to have if you belong to the lucky exclusive group of people who are satisfied with their flat tummy congratulations but if you stand with us who have something to lose and that something is belly fat we have great news for you we have found 10 home remedies which will help you lose your stubborn belly fat without exercise easily yes we won't make you work out because we know many of us just don't have time for it so would you like to lose a few fat pounds without exercising liked this video so that we know and pay attention to what we are about to share with you number 10 drink flat tummy lemon water as its name suggests flat tummy water is of great help in making your tummy flat there can be many kinds of it because it is naturally infused water we all know that it is healthy to drink eight glasses of water a day and it is a much better and healthier drink than any juice to spice it up you can choose one ingredient to add to your water we recommend you to try adding lemon to it lemon juice and pulp are rich in vitamin C pectin fiber and citric acid vitamin C sounds like the most familiar thing on the list but the other two things are good for you as well lemon can help you speed up the fat burning process and lose weight faster pectin fiber and it gives you the feeling of fullness so you will have fewer cravings to eat something for a while making that flat tummy lemon drink is super easy all you have to do is squeeze half a lemon into a glass of water start your day with this drink and you will flush your body clean of toxins and help your liver work more effectively 9 choose cranberry juice over soda what is your favorite refreshing drink did we hear you say soda consider a diet change cranberry juice tastes just as good if not better and is a much healthier choice it is a good source of vitamin C minerals antioxidants and organic acid which is a digestive enzyme if you buy it from a store you will notice many brands of cranberry juice contain sugar you should try to avoid them you can try making your own cranberry sugar free drink cranberries might be a seasonal fruit but you can still find them at stores in frozen form anytime of the year the transition to this sugar-free drink might be hard for those who can't live without soda but it is worth it because health manners and a flat tummy looks great 8 add chia seeds to your diet how often do you add chia seeds to your meals if the answer is regularly it means you are doing the right thing chia seeds are a great source of antioxidants fiber protein and omega-3 fatty acids all this makes them a great ally at losing weight if you don't use chia seeds in your meals it is a good time to start doing so will teach you how first of all it is important not to eat the seeds dry only use the hydrating ones then how can you integrate them into your diet try doing it with the most important meal of the day breakfast a fiber rich breakfast will do your body much good so try adding a spoonful of chia seeds to your oatmeal as you cook it or add it to your smoothie cakes made of egg whites banana puree and chia seeds are also very yummy and healthy if you prefer scrambled eggs chia seeds will go well with them too 7 spice up your diet with ginger tea ginger tea seems to be too spicy for maybe you are just cooking it wrong and adding too much ginger the right amount of it however is a healthy must ginger burns fat makes you feel full and brings down your appetite because it regulates blood sugar sounds impressive right so try it yourself brewing some healthy ginger tea is simple you are going to need two inches ginger root 4 cups filtered water 2 tablespoons of organic lemon juice and 1 to 2 teaspoons of honey you chop the ginger root and add it to freshly boiled water let it stir for 5 minutes covered with a lid wait for it to cool down a bit and add the remaining ingredients lemon juice and honey these to benefit your health in their own ways you can serve this drink hot or cold taking it regularly will help you advance on your way to a flat belly 6 sip green tea to lose belly fat green tea is much more than just hot water with a flavor it is a powerful detoxifier perhaps you didn't know that it has caffeine in it yes just like coffee caffeine is known for its fat-burning powers when it is consumed in reasonable amounts but the best green tea has its antioxidants called cabouchins so it makes your skin glow and your fat burned both during exercise and rest brew yourself a cup right now 5 experiment with dandelion tea dandelion yes that cute little flower turns out to help in weight loss in de Lyonne tea is becoming a more and more popular drink these days because people find out about its medicinal properties and they want it you can use either the leaves or the roots of dandelion to make healthy tea infused and the lion leaves help to improve the digestive process and contribute to weight loss see that must be first broken down to burn drinking dandelion tea helps to break down fat easily the energy release thanks to that breakdown contributes to your stamina and you can lose weight a faster rate and it also does that make you feel full trick so you will want to eat less after drinking it we made it to our top four do you want to try any of the remedies we recommend it so far then like this video and share which of them you want to try out in the comments keep watching till the end to find out what is the miracle food when it comes to fat burning and one important secret that is true for all remedies number four don't underestimate the power of cayenne peppers have you ever noticed what effect eating a spicy pepper has on you yes it is hard to ignore your body temperature rises and it goes into cooldown mode as a result it burns calories faster it also increases your metabolism if you crush cayenne pepper and ginger together you will get a powerful fat-burning mix take it with your meals every day a sunny carried out in 2014 is shown it helped to make people feel more full and so they had fewer cravings 3 add coconut oils to your diet coconut oil smells like heaven and is a superhero when it comes to fat burning it has a unique combination of fatty acids in it which is great for your metabolism coconut oil in your diet helps you lose abdominal fat that very bad fat which stays around your organs and can cause serious trouble like diabetes and heart disease getting rid of it will do you much good and yes it will help you get rid of stubborn fat around the buttocks waist and thighs organic refined coconut oil should become your best friend when it comes to sauteing stir frying and baking virgin or extra virgin oil has a strong coconut flavor to use cinnamon cinnamon has its own ways of helping you lose fat it is great at controlling blood sugar levels in your body it also speeds up your metabolism and helps your body use carbohydrates which would otherwise turn into excess fat so have it every day when you can add it to yogurt or cottage spice up your smoothie or your oatmeal for a healthy breakfast or take a cinnamon capsule before you eat again it will help you control your appetite one use garlic to lose belly fat we made it to the top of our list meat garlic okay you have most likely met it before but you might know it is a miracle food when it comes to burning fat it suppresses appetite and sends full signals to your brain it increases metabolism by stimulating your nervous system to release the hormone of adrenaline it prevents fat from accumulating in your body you are still unsure if you should have it because of the stinking smell don't doubt it the effect will be worth it to three to four cloves of raw garlic in the morning and then have some lemon water remember all these remedies will also work as an addition to your workout plan so we don't encourage you to leave the gym forever but showing you what you can work even without it finally a very important thing to remember is that there is one thing which can ruin it all so you should avoid it that is not eating hamburgers every day even though it's bad – that is stress when you worry a lot about being too fat or not seeing any effect of your new diet plan your body produces stress hormones they affect your digestive system and bam it leads to bloating a stressed body also produces cortisol which adds a fatty layer to your belly so sleep at least seven hours every day don't use smoking as a stress reliever and do the things you enjoy you will love the results seven easy exercises for a flat stomach and a small waist the dreaded waistline a major source of self-consciousness and definitely a frustrating hard area to get in shape taking into account the added pressure of shaping up before peach season expensive gym memberships and the stream that a lot of typical exercises put on your hips or knees and most of us end up losing the Battle of the Bulge well worry no more because we've put together a set of exercises for your abs embraced that you can do without getting up from your chair so grab a seat and let's do this number one warming up sit on the edge of the chair with your hands in your lap slowly lean your body back while tensing your abdominal muscles keep going until your back taps the back of your chair but don't put your weight on it slowly return to the initial position do 12 repetitions this exercise warms your muscles up and preps them for working out which is extremely important even if your training lasts just five minutes you still have to get ready for it have you finished your reps great now that we're all warmed up let's move on to the main exercises number two oblique twists the starting position is the same as the last one sitting on the edge of your seat with your hands in your lap put your hands behind your head so that your elbows are out to the sides slowly turn the upper part of your body to the right don't move your hips they should remain facing forward stay in this position for three seconds then twist your body to the left repeat this set ten times this exercise targets those stubborn obliques as a result you'll be kissing that muffin top goodbye and saying hello to a slimmer waist and stronger abs don't rush it turn nice and slow otherwise you might pull a muscle and nobody wants that right good job let's keep going number three forward bends again put your hands behind your head if it's more comfortable for you you can lace your fingers together slowly bend forward and then return to the initial position don't use your hands to help you get those abs working do 15 dens this exercise is just as good a traditional ab exercises like crunches or sit-ups it develops a muscle called the rectus abdominis which is the long flat muscle which helps flex the spinal column when trained properly it'll give you a perfectly flat and toned tummy have you finished your 15 reps awesome let's look at the next exercise number four knees to the chest sit comfortably in your chair bend and pull your right leg to your chest wrap your hands around your right knee and hold this position for three seconds return to the initial position do 15 reps with your right leg this exercise allows you to train both the rectus abdominis muscle and the obliques plus even your thigh muscles get a nice workout to now switch it up and repeat the same with your left leg again 15 times don't forget to hold it for three seconds each time you lift very nice form and done number five leg raises before doing this exercise make sure that your chair is nice and sturdy grip the sides of the chair outside your thighs for support on this one with your tush in the middle of the seat lean back on the back of your chair keep your back straight and your legs together pull your knees up toward your chest and hold this position for three seconds now straighten your legs and keep them up for three more seconds bend your knees once more and pull them back towards your chest then straighten your legs out again repeat this set of bending and straightening ten times this exercise might feel more difficult but you need to involve your leg is to develop the muscles of your upper and lower abs Plus this exercise is great for getting rid of that annoying lower belly pooch we'd all love to send packing if you finished up there's one more not so easy exercise coming right up number six knee circles the same initial position as the previous exercise thumb in the middle of the seat leaning back hands holding the chair and legs together now lift your bent legs up off the floor and draw an imaginary circle in the air with your knees do ten clockwise circular motions and ten counterclockwise ones this exercise is super effective for training your upper and lower abdominal muscles as well as your obliques it might feel pretty challenging at the beginning but if you keep practicing every day you'll notice a visible difference in the mirror plus as you strengthen your abs doing this exercise will get easier with time number seven scissors one last time same position leaning back on the chair with both hands grabbing the sides of your seat for support lift your straightened legs off the floor and cross them together at the knees spread them to the sides and then cross again imagine that your legs are a pair of scissors opening and cutting let's do this exercise for one full minute what's great about this one is that it works not only your abs but also your inner thighs just keep imagining how good you'll look in those short summer shorts just a little time left come on you can do it right and our mini workout is over repeat it every single day and the results will surprise you some more useful recommendations a major advantage of seated exercises is their simplicity however losing weight requires not only physical training but also a healthy diet so here are some recommendations that will help you achieve the desired results faster try to keep count of how many calories you consume according to the number recommended for your age gender and lifestyle for example a 25 year old woman that leads a sedentary lifestyle needs around 2,000 calories a day you can find special tables online that help you determine your recommended calorie intake your diet must be well-balanced half of your daily calorie consumption should come from carbs 30% from proteins and 20% from fats foods containing omega-9 fatty acids will help you feel fuller longer so you won't overeat these acids can be found in olive and flax oil as well as in peanut butter avocado and trout what do you do to keep your body in shape tell us in the comments below share this video with your friends to help them get the flat tummy of their dreams maybe you can even do these exercises together strength in numbers right remember to hit the like button and if you haven't subscribed to our channel yet go ahead and hit that big red button – you won't want to miss anything amazing coming out on the bright side of life