Archive | Losing Fat

Exercises to Lose Belly Fat

Most people are now carrying their weight in their mid section. This is bad for 2 reason. First of all android obesity (belly fat) puts you at a higher risk for heart disease and second it looks terrible. Knowing the right way to lose fat is key to getting a great body in shortest amount of time possible.

Don’t be fooled by some bogus fat burning pill. You can’t get a ripped body by using ab contraptions or other diet pills. You need to listen to certified trainers that will give you good advice.

There are many workouts that are more affective than cardio. In fact I would not count cardio as the number one way to get a six pack. You need to tackle the weight loss issue from both the nutrition side and fitness side. Doing crunches alone will not get you the flat six pack stomach that you want but it will help.

Lets look at some exercises to lose belly fat:

First you need to focus on the lower abs because they are the hardest to develop. A great exercise for the lower stomach are leg lifts. Lay on the ground and put your hands under your butt. Keep legs straight while raising your legs up until they are straight up and down. At this time you will lift your butt off the ground while your legs and toes go towards the ceiling. Bring the butt back down and then let the legs slowly go back down. Don’t let your feet touch the floor but allow them to come with an inch or two from the ground.

Next you need to focus on the obliques (the sides of the stomach). Sit on the ground and lean back so that your torso is at a 45 degree angle with the ground. Now put your hands together and rotate from side to side touching the ground on either side of you.

These are 2 great exercises to lose belly fat but there are many more exercises you can do.

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Bodybuilding Fat Loss Tips

We have seen bodybuilders. They have lean muscles; flat tummies, bulging biceps and thighs, and their bodies have not races of fats. They are the best example of a person who doesn’t have to worry about being overweight or obese. They possess bodies that most of us envy. So how can you have a beautiful body like theirs? You can start by reading about bodybuilding fat loss tips.

Do you want to have firm, lean muscles? Do you often envy bodybuilders who have no trace of excess pounds in their bodies? Do you want to have muscular arms and legs and a narrow waist? If yes, read on and bear in mind these bodybuilding fat loss tips:

Workout with weights

Some exercises out there make use of rigorous body movements that will leave you breathless and tired. With bodybuilding, you get to burn those fats by training with weights. They make use of weight lifting machines that guarantee to help you burn calories and tone your muscles. You can start by lifting lighter weights to firm your arms and legs then move on to heavier ones once your body is able to adjust to your new workout.

Drink lots of water everyday

Water is one of the basic needs of the body. It plays an important role in losing weight and having a healthy body. It provides oxygen which helps burn fats faster and keeps the body’s metabolic rate going. In addition, drinking plain water is the best way to energize and rejuvenate the body. The next time you feel thirsty after a heavy exercise; drink a bottle of water instead of having a soda, soft drinks, coffee or other caffeinated drinks. Water also detoxifies your body and removes toxins that can harm your total wellness.

Eat protein-rich foods

Do you wonder how bodybuilders are able to have muscular bodies? The answer is protein. Try eating foods rich in protein to produce leaner and firmer muscles. Avoid those which are high in fats and carbohydrates. It will also help if you eat six smaller meals per day instead of having three big ones. This minimizes food cravings and keep you feeling full the whole day.

If you dream of having a body similar to those of bodybuilders, now is the time to make it come true. Just remember to follow these bodybuilding fat loss tips and you are on the right track. Start by training with weights, drinking plenty of water, and eating food rich in protein. Hiring a trainer is also a good idea if you are a beginner. By following these simple tips, you are on your way of having a toned, firm, strong, and beautiful body.

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Weight Loss, Diet & Exercise

For best results, Experts agree that the combination of a healthful, nutritious diet and cardiovascular exercise are needed to train your abdominal muscles. The World Health Organization has reported that globally, there are more than 300 million obese people. The best way to lose belly fat and get those six-pack abs is through proper diet and exercise. Remember, you are not going to reduce fat content without body stretching or a lot of abdominal work. Great care and excellent techniques are required to strengthen the abdominal muscles.

Proper diet is focused on natural food intake. Junk food tickles the palate but are difficult to digest and largely responsible for body fat. Cardiovascular exercise is another way to loss body fat. For your abdominal muscles to show, you have to shed the fat that lies on top. The very deepest layer is the transversus abdominis, which acts as the body’s girdle, providing support and stability and plays a critical role in exhalation. The best way to lose belly fat and get those six-pack abs is through proper diet and exercise. Abdominal muscles respond in the same way as other muscle groups.

ABS WORKOUT

Cardiovascular exercise is another way to loss body fat. Remember, you are not going to reduce fat content without body stretching or a lot of abdominal work. In the food pyramid, fruits and vegetables are given a large proportion in nutrition. Since there are different exercises to suit the needs of different people, it is best to consult a physical fitness authority. There are different abs preparation and abs training techniques that will help achieve washboard abs. Have you dreamed of wearing two piece bikini or swim trunks? Most men and women aspire for a flat belly or six-pack abs but this will remain an aspiration unless something is done to achieve it.

EXERCISE ROUTINES

Abs exercise routines comes to mind in particular. When we think about getting our bodies into shape, most specially reducing belly fat, trimming those muscles and getting the six packs the first thing that comes to our mind is probably to do some exercises. Aside from making it into routine, the best way to strengthen your abdominal muscles is to vary the exercises that you perform.

EXERCISES YOU CAN DO AT HOME

Abs Crunch on an Exercise Ball.
Vertical Leg Crunch.
Long Arm Crunch.
Oblique Crunch.
Plank (Hover) Exercise.
Half Curl.

By encouraging people to adopt a program of right diet, exercise program and supplement, anyone can finally achieved their weight loss goal. For more information click on the link below.

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A Body Fat Loss Diet – The Best Method to Lose Weight

If you are on a mission to lose some body weight, there are many benefits that you can get from following a body fat loss diet. For sure, you will be able to burn fat and gain muscle quicker. Not only that, you will have the pleasure of shaping your body as you wanted – meaning, you can add as little or as much muscle as you please.

To attain your weight loss goal, it’s important that you find the most suitable fat loss diet for your needs. Remember, what works best for one person may not be suitable for you, because each and every one of us is unique. Therefore, make sure that you select the best diet for your needs – one that can provide the results that you are looking for.

There are many types of exercises that you can do for your body fat loss diet; weight training is one of the most effective exercises. Weight training is the perfect exercise for your body fat loss diet, because it can increase your body metabolism level for up to 40 hours – even after you have done the workout.

Weight training can also energize you more and it will bring a positive effect on most the muscles in your body. By doing regular weight training exercises, your endurance level will be improved, you will feel stronger in general and you can decrease the risk of your body developing diabetes. Rest assured, your ultimate objective of doing the weight training exercise is not to become a bodybuilder and you won’t end up looking like one as long as you do the exercises properly.

Although it is important to keep pushing and challenging yourself in order to get results, you don’t want to take it to the extreme and start lifting too heavy of weights.

In addition to the weight training, you should also include cardiovascular activities. These will be beneficial to help you lose weight, build stronger lungs and hearts, increase the density of your bone, reduce stress, and reduce the risk of heart disease and cancers. You can also sleep better and gain more energy from doing them.

If you follow the proper diet and do regular exercises as mentioned above, you will be able lose a significant amount of weight in no time and keep yourself from gaining them back in the long term. Just be consistent in your diet and exercise.

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Weight Loss Tips – How To Lose Weight Fast

If you are reading this article, you must be interested in losing weight and weight loss tips. If so, how fast do you want to see those pounds come off? While it is not advisable to seek out and/or utilize rapid weight loss techniques on a consistent basis, you should continue to read if you want to learn some quick weight loss tips you may want to consider on a short term basis.

One quick way to start your rapid weight loss is simply by reducing your food intake. When doing so, however, you may only see benefits for a couple of days. This commonly occurs as your body will slow down your metabolism to conserve fuel and energy, thus you may find yourself frustrated quickly if you try this approach for more than a few days. Worse yet, once you increase how much food you eat, you will most likely gain as much as you initially lost and, even worse, you may gain additional weight. And, it is very important to point out that starving one’s self is not a healthy (nor maybe even a safe) approach to weight loss.

If you start by trying to take in less food, it is definitely possible to lose weight if you also look to reduce your sugar and fat intake as well as exercise. If you are able to minimize or eliminate how much junk food you eat, you will find that you may be able to quickly loss some weight. Since almost all junk foods are high in calories, such as candy, potato chips and the like, you may see a significant decrease in your caloric consumption by eliminating them from your diet. By reducing your caloric intake, you are more likely to lose weight.

Another key component to fast weight loss is exercise. With exercise, it may take some time to notice any weight coming off your body. That’s why it can be frustrating for so many people and why they fail in their many diet attempts. However, once the weight starts coming off, it can often happen quickly, especially with heavier people. For the most benefits from exercising, you should plan to do so at least three to four times per week.

And, for a balance approach to weight loss, you should take in less food and calories while, at the same time, increase your exercise regimen. By burning off calories through exercise, your body absorbs fewer calories, thus making it possible to lose weight. However, before starting any exercising program, you should consult with your doctor prior to doing so to make sure your body is able to sustain the rigors of exercise. Same holds true for any diet. You should discuss any major change in your diet with your physician prior to doing so in an effort to stave off any potential risk for harm to your body, including major organs.

Yet another method for quick weight loss is to cleanse your colon, sometimes called a colonic or colon cleanse. With this type of therapy, toxins and several pounds of waste are removed from your intestines (or colon). If you decide that you want to consider this therapy, you definitely want to discuss it with your physician and ask him or her, the benefits and risks of such procedure. Typically, you are required to eat a special diet and limit the types of food you eat. Your doctor should also provide you with the benefits of a liquid cleanse versus a cleanse in pill form.

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Blazing Fast Body Fat Loss – How to Torch Stubborn Body Fat

Body fat loss is easy if you have large amounts of weight to lose and gets more difficult as you approach your target weight. For men they tend to get stubborn fat around their mid section. Women tend to have stubborn body fat deposited on their hips, thighs and butt. Obviously this isn’t news to most, so let’s get to the good info.

Calorie Deficit Alone Will Not Get Rid of Stubborn Body Fat

Staying in a calorie deficit through diet and exercise is the best way to get lean and drop fat. Unfortunately it isn’t enough for getting rid of stubborn body fat. This is why so many people find it easy to get within about 10 pounds of their ideal weight, but find it near impossible to lose those last pounds. Typical fat loss methods will not work on stubborn fat, it takes different approaches to lose this type of fat.

Fasting 2 Times Per Week Will Help

Some people reading this may or may not have heard of “intermittent fasting”. In a nutshell it is just fasting for roughly 18-24 hours followed by a regular sized meal. There are several approaches, but one that works well is to fast from dinner on one night until dinner the following day. You don’t eat any calories whatsoever from morning and you have just one meal at dinner. Your body produces HGH about 18 hours into this 24 hour fast and will use stubborn body fat for energy for about 6 hours. Do this two times per week and you will systematically lose stubborn body fat.

The “Interval Cardio Followed by Steady Cardio” Technique

Low intensity steady cardio is great at using fat for fuel, but there is a problem. This type of cardio only uses available fatty acids in the bloodstream. The fatty acids will get released after 15-20 minutes of performing this cardio, but that is wasted time to a certain extent. The real results happen after 15-20 minutes and even then they aren’t optimal. A way to drastically improve this is to perform brutal interval cardio for 10 minutes, which will release a large amount of fatty acids into the bloodstream. Follow this up with 20 minutes of steady cardio and this will burn up the fatty acids. This is a tremendous way to setup your cardio workout and is amazing for body fat loss.

Perform all Workouts in a Fasted State

Do your best to not touch any calorie source the 4-5 hours leading up to your workout. You want to train with as little “food energy” in your system as possible. This will easily double to results you get from your workouts. If stubborn body fat loss is your goal this is the only way to train.

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Food Lovers Fat Loss Diet – You Can Eat and Lose Weight Too

Isn’t it great if there is a Food Lovers Fat Loss Diet? Chances are, you want to lose weight fast but on the other hand, you love eating too. If there is a diet you can stick to without suffering from hunger, isn’t that fantastic?

If so, you may want to try out Food Lovers Fat Loss Diet. Food Lovers Fat Loss Diet is created by Robert Ferguson. It is specially created for people who wants to lose weight but just couldn’t control themselves when it comes to food.

The diet consist of food that help you burn fat rapidly. Therefore, if you are using this diet, you will not need to worry too much about overeating. The idea behind this program is to allow you to eat smartly while keeping you healthy.

Vegetarians are not left out since vegetarian meals are included. Robert Ferguson is also the well known owner of Diet Free Life in California. He has already helped many people to get rid of the excess pounds in their body.

What I like about Food Lovers Fat Loss Diet is not only about your meal plans and recipes. It also encourages you to exercise. For this reason, participants will be able to improve their health. The simplest strategy to follow if you want to lose weight is to consume small portions of food.

If you want to learn more from Robert Ferguson, you can listen to his Fat Loss Friday Radio program. Be sure to take down lots of notes if you do so.

The basis of Food Lovers Fat Loss Diet is not just to lose fats. It is to lose weight and become healthier in the process. There are many ways to lose weight but some are not so healthy. For example, non natural methods like consuming slimming pills may cause some side effects. When it comes to losing weight, it is generally better for you to focus on holistic and natural weight loss methods.

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Fat Loss Tips – Lose Body Fat With Interval Training

One of the fastest and easiest ways to lose body fat is by doing what’s known as interval training. All interval training is at the core though, is changing the pace at which you exercise or perform other physical activities.

One excellent example is with walking or jogging. When you walk or jog at the same pace regularly, your body quickly adapts to that physical activity level. So over time it stops burning as much extra body fat as it did in the beginning, because your body has become used to the new level of activity.

By making just one simple change to your walking or running routine though, you can trick your body into putting it’s fat burning on overdrive again. All you need to do is mix things up with something different. If you’re walking for instance, then start jogging for about 30 seconds. Do this randomly throughout your walk. If you’re already jogging, then sprint as fast as you can for about 30 seconds instead, then slow back down to your standard jogging speed.

By mixing in these random spurts of high activity, you’re forcing your body to provide more energy – and thus burn more of your extra body fat – because it doesn’t have a standard routine to get used to anymore. So it responds by simply making more energy available all the time… “just in case” it’s suddenly needed without warning.

One of the best ways to work interval training into your daily or weekly routine and help yourself lose body fat more quickly, is to simply mix in a bit of sports. If you enjoy playing tennis or basketball for instance, then try fitting these activities into your day at least once or twice each week.

If you think about the way most sports are played you’ll realize why this is a great way to lose body fat: Sports are a natural form of interval training. In almost all types of sports, there are times during play where you are doing things at a slower or more relaxed pace. Then you suddenly burst into action while running for a ball, or trying to get to the next base. So it naturally gives you random slower and faster physical activity, and this in turn helps you to lose body fat easily.

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A Low-Fat Diet to Lose Weight Fast

It is no mystery that foods that are high in fats are also packed with calories, and those are just the kind of foods that you need to avoid, if you want to lose weight fast. Today, it is a well-known general principle that weight loss involves burning more calories than you are consuming, and that principle is best applied with a low-fat diet.

Going Low-Fat and Healthy

Before embarking on a low-fat diet, it is important to know a couple of things. Firstly, just because a food item has less fat does not necessarily mean that it is healthy and will help you lose weight quickly. Sugar, for instance, has little fat, but is packed with calories, and a sugar-intensive diet can spell disaster for someone looking to get slim or maintain their weight.

The best strategy is to choose those low-fat foods that have very good overall nutritional value and a low-calorie density. Secondly, all fats are not evil. Some amount of fat is essential for the body, and the healthy fats are Omega 3 fatty acids and unsaturated fats. These help control cholesterol levels and prevent heart disease. As a rule of thumb, 30% of one’s entire calorie consumption should be in fats, and most of these fat calories should come from the healthy fats mentioned above. Omega 3 is found in some varieties of fish, such as salmon, fresh tuna and sardines, as well as certain vegetable oils and plant foods. Unsaturated fats are mainly found in healthy vegetable oils like rapeseed oil, olive oil, corn oil and sunflower oil, as well as various nuts and fruits.

The Food Items to Avoid

In a low-fat diet some of the popular food items to avoid are whole milk, sweet goodies such as ice-creams (unless they are low-fat ice-creams), chocolates, cakes and biscuits, chips, fried or roasted potatoes, coconut, pastries, croissants, white breads, refined-flour based pancakes and pastas, butter, duck meat, meat pies and most cream and hard cheeses. A typical modern kitchen is usually packed with some, if not all of these food items. Most of them serve the purpose of snacks or quick bites. If your kitchen is one of those, it might just be a good idea to clear it out, and replace these high-fat foods with healthy,fat free ones.

Healthy, Low-Fat Food Items

A healthy, diet with moderate amount of fat is one that has variety and is practical enough to be sustained over a long period of time. After all, your slimming goals are not just for the coming season! Anyway, here are some nutritious, low-fat food items: skimmed milk, egg whites, low-fat yogurt, unsweetened fruit juice, lean meats, fresh and frozen vegetables and fruits, whole-wheat breads, whole-grain pasta and rice, high fiber breakfast cereals, walnuts, baked potatoes, dried fruits, beans, legumes and pulses, and porridge oats. This is certainly not a complicated list, even though it has a lot of variety, and most of these food items can be found fairly cheaply everywhere. However, while availability of healthy, low-fat foods may not be a problem, discipline will probably be the biggest challenge for people looking to lose weight fast.

It is important to keep in mind that weight loss is not the only benefit of a diet-plan consisting of these food items. There are loads of other health benefits associated with a healthy diet, including higher energy levels, reduced risk of cholesterol and heart problems, and even reduced risk of cancer.

You are free to publish this article without any change in the content electronically, in print, in your e-book, or on your web site, free of charge, as long as the author resource details are included.

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Top 10 Exercises For Rapid Fat Loss and Lean Muscle Gain

As a former fat kid and a current real world fat loss expert who has helped hundreds of people lose thousands of pounds of fat, I know a thing or two about exercise selection. Because of this I am constantly asked what the best exercises are to lose fat AND gain muscle fast.

I’ll keep this as simple as possible for you. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.

Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…

Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.

It’s as simple as the Dream Body Equation below:

Performing Total Body Exercises Within Each Total Body Workout ‘

More Muscles Involved =

More Calories Burnt + Greater Muscle-Building Stimulus =

Greater Fat Lost + Greater Muscle Gain

I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my sexy. Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul!

Without further adieu, here is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:

Exercise#1- Power Clean + Squat to Overhead Press Combo

Exercise#1- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.

Exercise#2- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags

Exercise#3- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curl etc.

Exercise#4- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.

Exercise#5- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise#6- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls

Exercise#7- Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press

Exercise#8- Rear Foot Elevated Deadlift plus Curl to Press

Exercise#9- Med Ball Snatch-Slam Combo

Exercise#10- Dumbbell or Kettlebell Single-Leg RDL plus Row

Well I hope you take my expert advice and jack up your training with these 10 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.

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