Lose Belly Fat

Belly Fat Shortcuts for Six Pack Abs

2012-03-10T12:47:00.003-08:00

“Belly Fat can be very responsive with the right strategies,” says Michele Olson, PhD, an exercise researcher at Auburn University. Here, science-proven ways to fine-tune your current healthy routine for quick results. It’s very frustrating when you fill your grocery cart with healthy foods, stay away from the ice cream while under stress, wear out your walking shoes and still the belly fat remains. Even though those healthy habits are a great start, as you get older, you need to eat smarter and workout to maintain a flatter stomach.

1.Walk with A Faster Pace

When you walk faster you will on average burn 25% more calories and target belly fat. A recent study from the University of Arkansas found that when exercisers burned the exact same amount of calories a week, those who did shorter, high-intensity workouts had a twenty percent decrease in visceral fat after three months, while those who did longer workouts at a medium pace did not change. Your goal should be two or three weekly speed sessions for about thirty minutes each. If you are not able to maintain that pace for the entire workout, practice intervals, alternating short bursts of speed followed by slower segments.

2.Weight Training

Aerobic exercises such as speed walking or jogging is excellent for blasting belly fat, but a total-body weight training routine improves results and tightens your abdominals even more. A twelve week Skidmore College study found that exercisers who performed a high-intensity total-body resistance workout combined with cardio lost more than twice as much body fat in particular, more than four times as much belly fat (compared to cardio-only exercisers). The resistance training group also ate a high protein diet, while the other group followed a traditional, moderate protein diet plan. Researchers speculate that the extra belly fat loss could be due to the increase calorie burn you receive from weight lifting and extra protein.

Extra: You will be less likely to regain lost pounds. “Whenever you lose weight, it typically comes from both fat tissue and muscle,” explains Olson. “Resistance training helps maintain or even add muscle mass, which slows down your metabolism.”

3.Use the Exercise Ball

To get hardcore abdominals from traditional crunches, use an exercise ball. Research from San Diego State University shows you will activate 40% more of your topmost abdominals (the rectus abdominis) and 47% more of your side abs (obliques). Next add some moves that target your deeper belly muscles, “Crunches are just one piece of the puzzle,” says trainer Jonathan Ross, owner of Aion Fitness in Bowie, MD. “The key to a firm midsection is to strengthen everything under your top muscles.”

Planks are a great way to target this area: Lie face down with upper body propped up by elbows and forearms. Tuck your toes and raise hips and legs off floor so body is in line from head to heels. Hold that position for 30 to 60 seconds. Try a set of side planks next: Balance on one elbow, forearm, and side of foot, with hips and legs stacked and opposite arm raised toward ceiling.

4.Get More Sleep

Eating smart and exercising on a regular basis help eliminate both stress and belly fat, but only if you are getting enough sleep. Holding back on sleep causes levels of the stress hormone cortisol to increase, along with levels of deep abdominal fat. “There’s a definite association between lack of sleep, increased stress hormones, and weight gain,” says Olson. In a six year study, Canadian researchers discovered that adults who averaged just five to six hours of sleep a night were 35% more likely to gain 10-plus pounds and were nearly 60% heavier around the midsection compared to those who slept 7 to 8 hours.

5.Balance On One Leg

If you are already strength training on a regular basis, then you are ahead of the nearly 80% who don’t. Research shows that even basic lower body moves such as squats and dead lifts are a good way to strengthen core muscles and help flatten your abs. Adding a balance challenge, such as standing on one leg, using an inflatable disk or wobble board, helps tone and target every little muscle. “When you narrow your base of support (like standing on one foot) you have less stability so your body engages all of its core muscles to stop you from falling,” says Olson. You should try adding a knee lift to lunges, do single leg squats or just Balance on one leg while you perform upper body moves such as biceps curls and overhead presses.

6.The Ultimate Belly Fat Workout

For quicker benefits, here are all the exercise-related healthy habits and flat belly-boosting tips combined into a weekly routine. If you find yourself short on time, begin with the cardio sessions. Then add total body strength training and finally some abdominal exercises.

Monday: Steady paced cardio workout (about 30 minutes)

Tuesday: Cardio speed/interval workout (at least 30 minutes); total body strength training, including at least 2 standing balance exercises (20 to 30 minutes).

Wednesday: Rest

Thursday: Cardio speed/interval exercises (at least 30 minutes); abdominal exercises (about 20 minutes)

Friday: Total body strength training, including at least 2 standing body balance exercises (20 to 30 minutes)

Saturday: Repeat Monday

Sunday: Repeat Tuesday

7.Drink Green Tea

Green tea is good for your skin and helps fight cancer and now researchers say it will help you lose belly fat. A recent study in the Journal of Nutrition discovered that exercisers who drink about 4 cups of green tea a day for twelve weeks lost over 8 times more belly fat than those who drank an ordinary caffeinated beverage (nearly 8% versus less than 1%). Researchers speculate that catechins found in green tea may help increase the breakdown of fat.

8.Eat Proven Belly Fat Foods

Watching portions, counting calories and minimizing junk food are all flat belly essentials, but some foods can make it easier to achieve your goal. Foods such as whole grains, nuts, dairy products and fish all help speed up your metabolism and reduce belly fat.

Follow these simple belly fat shortcuts today and get those hardcore abs you always dreamed of.

lose belly fat

Belly Fat Secrets to Lose Belly Fat

2012-01-24T21:28:00.000-08:00

If you want to lose belly fat, then it’s probable you demand to lose weight in other areas as well. Belly fat is the most shameful in my opinion and most difficult fat to lose. The best way to lose belly fat is to burn off more calories than you consume by exercising every day, slicing calories and pursuing a healthy diet with foods that enhance your metabolism. Weight loss is a life time process so you really have to keep exercising and eating wise to keep the weight off or else you will obtain it right back in a hurry.

You can start off by walking at least 30 minutes each day throughout the week. If you still find it complicated for you to walk for a a half-hour you can build up to it in your first week. Walking with a friend or partner is enjoyable and motivational so you may want to walk with someone you know. By walking you will boost your lung and muscle function. Make sure you bring a water bottle to keep you hydrated as you can sweat out a lot of nutrients.

Eliminating calories may be the number one secret that fad diets try to disguise, but it gets right to the point of the problem. You must eliminate more calories than you take in to lose weight and reduce belly fat. You can accomplish this by exercising every day and eating foods that elevate your metabolism such as whole grains or fish. You don’t have to hand over the foods you love just eat fewer and make more desirable food choices. Also control your portions and try to stick to fresh fruits and vegetables.

When you eat small meals throughout the day, as compared to three large meals, you keep your body working at burning calories and improving your metabolism. This will also keep your appetite in control.

Weight loss takes hard work and there is no method around it. The more determination and effort you put in, the more weight you will lose. Start by walking for at least 30 minutes a day, minimize the amount of calories you intake and choose a healthy diet plan you can stick with. Take action today with these belly fat loss tips today and lose weight for a healthier you.

lose belly fat

Lose Belly Fat - Proven Belly Fat Tips to Help You Lose Stomach Fat

2012-01-22T20:27:00.000-08:00

Check out this video for tips on losing belly fat:

Find out more about how to lose belly fat at http://losebellyfatx.com

Lose Weight and Reduce Belly Fat with An Egg For Work

2011-12-19T09:14:00.000-08:00

A new study finds that eating an egg for work can help you lose weight and is the best way to start the day. According to researchers, eating eggs for breakfast can cut the calories eaten at lunch and dinner. A Surrey University study show that eggs keep you full longer compared to other breakfast foods. They can help people fight the craving of afternoon snacks such as cakes, chocolate or biscuits.

The study experimented with three regular breakfasts with the same level of calories – cornflakes with milk and toast, eggs on toast or a croissant and orange juice. To support eggs as a key player for weight loss diets, the Surrey team discovered that volunteers felt fuller longer and had a lower craving to eat after the egg breakfast compared to the other ones. Also, the egg breakfast contributed to a lower intake of energy during lunch and evening meals compared to other typical breakfasts.

In previous US research, women were given either an egg or bagel-based breakfast of the same calories and the egg-eating participants felt fuller and had a lower desire to eat other foods for the next 24 hours. There was another study published in 2010 that compared a three-egg breakfast and a low-fat bagel one in a group of men. It discovered their reaction to ghrelin which is the only known hormone to stimulate hunger – was suppressed.

Professor Bruce Griffin, who ran the Surrey study said: “This study provides yet more evidence that eating eggs at breakfast can help keep us feeling fuller longer and may help people eat less subsequent meals, therefore helping us lose weight. It was feared for years that eggs cause high blood pressure and increased cholesterol. The famous slogan urging the nation to “go to work on an egg” – coined in the Fifties as a part of a £12 million campaign fronted on TV by comedian Tony Hancock – was cut because of health worries. However, after years of conflicting advice, new studies have shown eggs to have an insignificant effect on cholesterol.

One medium-sized egg contains about 80 calories. They have a good source of protein plus vitamins and minerals which are vital to health. Eating a diet rich in antioxidants, found in fresh fruit and vegetables, is recommended to reduce cholesterol. Follow these simple tips for weight loss and to lose belly fat today.

Find out more about how to lose belly fat at http://losebellyfatx.com

Lose Belly Fat With Boxing

2011-11-21T13:18:00.000-08:00

Do want to know a quick way to lose belly fat with exercise? Have you ever tried boxing? Boxing is my favorite sport and an excellent exercise to lose fat including belly fat. You will get a great cardiovascular exercise with boxing and it will make you feel like you really did something. You will feel the workout throughout your entire body the next morning.

I joined a boxing gym several years ago and in the first 30 days I lose an inch of belly fat around my waist. I use to run to the gym and back home every day to build up my stamina and stay in shape. I was a great boxer and won many championships to say the least so I enjoyed the sport. We all know cardio exercise is the best when it comes to weight loss and boxing offers that. You can jump rope, use the treadmill or just walk if you are a beginner.

You will be sore if you are starting out but it’s only temporary and you will get use to it as long as you continue. Boxing works out the main parts of your body including your core, which is the middle part of your body. Your core includes your abdominal muscles, obliques and low mid-back muscles. These muscles help to maintain good posture and balance and can be done with an exercise ball. Once your stomach gets flat from the cardio activity you can perform ab workouts such as leg raises, sit-ups or crunches to tone up your abs.

There is nothing more fun than learning how to defend yourself and getting into shape at the same time. Sparring and hitting the mitts will get you body into shape fast and build up your endurance. After about one year of training I had lost about 30 pounds and was able to run five miles without stopping. To say the least,I was in shape and felt great! I had lost all that unwanted belly fat and developed a solid six pack.

Since I was training to fight I went to the gym five days a week for about one hour but you don’t have to if you are just working out. Thirty minutes a day for three times a week is ideal to reach your goal and lose belly fat effectively. If you stay dedicated to your workouts and eat healthy you will reduce stomach fat by the weeks and get the flat stomach you always craved.

For the most part, boxing is by far one of the best exercises to get into shape and lose belly fat fast. You should focus on your core muscles if you want to lose belly fat quickly and get flat abdominals in a short time. Join a boxing gym today to improve your self defense skills and reduce belly fat today!

lose belly fat

Lose Weight With Master Cleanse Diet Over 10 Days

2011-07-26T21:04:00.000-07:00

The importance of losing weight and eating healthier, natural foods has lead many people to think about how to lose weight with master cleanse. For anyone who doesn't know what master cleanse is, I'll go over that in greater detail in this article.

A cleanse is when you go on a liquid only diet for ten days to flush toxins and excess body or belly fat from your body. The master cleanse is a combination of lemon juice, maple syrup, cayenne pepper powder and water. Whoever engages in this plan will drink only this lemon juice mixture for their meals. You can also add tea, clear broth and of course water. With the option to add tea and broth will give you a little more variety so you don't get bored.

Before you go on this or any other diet, make sure you talk to your doctor. Trust him or her to let you know whether or not you are healthy enough to go on this type of diet. This is very important if you have any health issues. If you have underlying health issues going on this type of diet could actually be dangerous and not recommended.

If your doctor gives you the okay, make sure you prepare yourself to increase the likelihood that you'll succeed. Many people think that this type of diet will be easy, but it's actually very difficult to go on an all liquid diet. Taking some time to get your body used to eating slightly less foods and slightly less filling food will make it simpler for you to adjust to the liquid only diet.

It's also important for you to be in a 'good place' emotionally. If you are stressed you will have a tougher time sticking with the cleanse.

There are two main factors at work with this type of diet. The first one is thttp://www.blogger.com/img/blank.gifhe liquid only nature of the diet virtually ensures that you will take in fewer calories than you normally do which will lead to weight loss. Next, some of the ingredients of the cleanse mixture will raise your metabolism which helps you burn more calories.

Learning how to lose weight with master cleanse is actually quite easy to learn but not necessarily easy to do. The main thing is not getting discouraged if you find that you have a hard time getting through the full ten days. It's not easy, but even a few days can make a difference.
Take your time to consider doing a cleanse and lose weight or belly fat in matter of days.

belly fat

Lose Weight by Drinking Healthier

2011-07-20T21:28:00.000-07:00

It is absolutely possible to reduce belly fat in a relatively short amount of time. How to lose weight comes down to one thing: burning more calories than you take in. Therefore, you either have to burn them, or decrease your intake. Here is one way to help you do the latter: Eliminate soft drinks. First we'll cover soda, and then we'll look at some other options.

You may think that drinking just one soda a day doesn't make that much of a difference. If you're an active person and have your weight under control, then having the occasional soda is okay. But let's take a closer look at how that one soda can add up and what the impact on your weight will be when you alternate with a calorie-free alternative.

Another thing you may not be aware of is that the sugar in soft drinks can make you thirsty. This will put you into an endless cycle of drinking calorie-laden beverages to reduce the thirst that the same beverages are causing.

The best way to quench your thirst when trying to lose weight is water. Always keep a large bottle of water within arm's reach throughout the day, making it easy to drink when needed.

We will use some simple math to see what a positive difference this one small change can make when trying to lose weight and be healthy. The first thing to know is that every 3,500 calories you get rid equals one pound. Next, a typical 12 ounce can of soda contains 150 calories. Alright, here's how it works out...

365 days in a year X 150 calories per 12 oz. = 54,750 total calories.

54,750 calories divided by 3,500 calories = 15.6 pounds!

Now that’s a small and simple changes that can make add up to significant weight loss! And if you happen to drink soda in bigger bottles, it could make a difference of 30 pounds or more. Make sure you are careful that you don't replace those calories with other calories. In other words you have to cut those calories out completely to get the full benefit of your weight loss efforts.

Many people think juice is a good replacement for soda. Not if you're counting calories it isn't. For instance, while soda may have 150 calories per 12 ounces, grape juice has closer to 250. Some juices have higher water content, so you'll have to check the label to be sure. However, if it's a choice between soda and fruit juice, go with the juice. At least the juice contains some vital nutrients while soda is nothing but empty calories.

belly fat

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Lose Weight And Keep It Off

2011-06-25T17:35:00.000-07:00

It's amazing how those few extra pounds seem to creep onto our bodies without notice. Then, one day, it's almost as though they have all been added at once. Perhaps it's a look in the mirror, or worse, a comment from a friend you haven't seen in a long time. Whatever it may be, you are ready to lose weight. At the same time, there's so much confusing information about the best way to lose weight.

This upcoming solution may not be at the top of everyone's list for ways to lose weight quickly, but it is proven to work. At the very least it should be added to your bag of tricks for dropping those extra pounds. Some of the tips may sound a little silly, but you can't argue with results. So, what is this method? Portion control. And it can actually be a lot fun!

For beginners, when you focus on your portions, it is not necessary to carry along a bulky calories counter guide when you go out to eat. I used to hate trying to be "casual" when using those, because I just knew all of the other diners were watching me and thinking to themselves of how fat I was.

The most simple way of controlling your portions is...get ready...this is good...putting less food on your plate. How easy huh? Not so fast! If it was that easy we would all be at our ideal weight. Yes, by all means, make an effort to put less on your plate. Here are a few more tricks to keep portions limited so you can lose extra weight.

Never worry about finishing your plate. In fact, make it a habit to always leave a few bites on your plate. Speaking of your plate, using smaller dishes will give the illusion that there is more food on them. You can even eat on a saucer instead of a large dinner plate. Granted, you may have to fill it a second time, but all in all, it's an easy way to limit the amount of food you're eating.

A major problem for a lot of people is that they eat so fast that they are technically full long before they feel full. Slow down the speed with which you normally eat. Doing so will give your stomach more time to signal the brain that it's full.

The best part of doing it this way is that you can eat the same foods you enjoy now. You should still add more healthy foods, but you don't have to give up any foods if you can keep the portion sizes under control. Once you get used to it, it's as close to automatic weight loss as you can get. There are many other things you can do, too. Imagine looking good in the mirror, or being complimented by a friend the next time you see them.

belly fat