Posts Tagged ‘Cardiovascular Training’

Lose Belly Fat in 30 Days With Circuit Training

Have you tried lot and are still not successful to lose belly fat? Do you want to know how to get rid of belly fat more quickly? Cardiovascular training is a good method for melting the fat of your body including your belly. But just doing the cardiovascular workout is not enough. If you are serious about melting the fat on your abs, you should give up the regular and dull exercise habits.

For losing the fat you could run miles and miles or you could chose to workout in a smart way. Though you are trying lot and are not getting reasonable results, then it may be the case that you might be committing some basic mistakes. If you are serious about it, and want to lose belly fat in 30 days, the answer is circuit training. If you desire to lose belly fat rapidly here’s a circuit training structure that should be performed correctly to lose fat in 30 days.

Total Body strength training workouts

By doing this you can lose belly fat from your body by increasing metabolism of your body and simultaneously gaining muscle.

More calories will burn if you work more muscle. The important thing to note while exercise, is that the muscle is by which the fats are burned. Strength training will help to lose fat on stomach because having more muscle implies that you burn more calories.

You may in general make mistake such as making sets of workouts on strength machine and taking rest between each set. You will be benefited more if you follow as circuit training structure. An example of a structure is given below. It is just and example, you will get an idea about total body workout be referring it. However it serves the basic purpose to lose belly fat.

After doing a 5 to 10 minutes of warm-up follow the below given steps.

a. Pushups-10 repetitions
b. One arm DB row-10 reps per arm
c. DB squats-12 reps
d. Side planks-5 to 15 seconds per side
e. Hyperextensions-12 reps
f. Leg curls on stability ball 10 to 12 reps
g. Standing DB overhead press-10 reps
h. Abs crunches on stability ball-10 to 15 reps

Do the above-mentioned steps from start and to the end. You may take rest about 30 to 45 seconds after performing each step. Try to do all the steps 2-3 times. Depending on your rest time this entire process may take 20 to 30 minutes.

If the above-mentioned total body workout if followed, you will exercise to gain strength as well as lose belly fat. After completing total body workouts on first day, you should always wait a day before performing the second round as it gives time for your muscles to rest and recover.

Cardiovascular exercise with intervals

Instead of regular cardiovascular exercise routine that have same speed, if interval training is adopted it makes a lot of difference, as it is quicker and not boring. As you toggle between low and high intensities during the entire workout, it becomes a good way to exercise to lose belly fat.

Here’s an example:

1. For the first five minutes warm-up yourself.
2. Next 2 minutes slow, next 30 sec to 1 minutes fast as hard as you can.
3. Repeat the step 2 for 4 to 8 times.
4. Last five minutes- cool down.

By following the above routing you can make you workout time shorter but more effective. You can lose belly fat, while increasing your metabolism. The above-mentioned cardiovascular training can be done after the total body strength training workouts, for a frequency of 2 to 3 times per week.

But in the want of losing the fats quickly, one may forgot to take care of heart rate. So the better way is to check with a doctor and make sure that the exercise you are doing for losing the fat is safe for your heart.

With this structure for exercise to lose belly fat you are sure that your efforts for losing the fat will not be slow and frustrating. But at the same time taking food, which contains proper nutrients, is also very necessary in the process of losing fat. If the exercise is correctly done and care of right diet is taken, you should be able to lose belly fat by a considerable amount in 30 days.

Tony Leong is giving away his Tony Leong Weight Loss System for a limited time only. Download it at www.TonyLeongWeightLoss.Com while it is still free.

share save 171 16 Lose Belly Fat in 30 Days With Circuit Training

Top 5 Ways to Lose Stomach Weight

 

It seems that nowadays every other week there is a new fad diet on the market for you to lose stomach weight. As you might suspect scientists or nutritionist have not found some magical weight loss method. To lose stomach weight there are numerous different ways in which you can not only lose stomach weight but to lose weight all over and to keep it off for good. This article will explore the top five ways to lose belly weight.

 

1. Cardiovascular Interval Training

 

Cardiovascular training is exercises that continuously bring oxygen to large muscle groups. A few examples of cardiovascular exercise or cardio for short would be walking,running,swimming or biking. What cardio interval training is you whatever cardio exercise you are doing you go fast then you go slow and repeat. As you might notice is this kind of interval training really speeds up your metabolism and starts to burn away your fat. A good way to star is 2 minutes fast followed by 30 seconds slow or 5 minutes fast followed by 1 minute slow.

 

2. Resistance Training Using Weights

 

While many believe that to lose stomach weight they must continuously just do exercises that focus on there abdomen region. This is not the case you should use resistance training or weight training to build muscles equally in all areas of the body. Building muscle can be used to lose fat. For every pound of muscle that you add burns extra calories all day long. Even when you are home watching tv your muscles are still burning calories. As you might suspect weight training helps to speed up your metabolism.

 

3. Healthy Diet

 

As you probably know a healthy diet is one of the most important parts of a plan to lose stomach weight. Crash diets or fad do not work as you do not want to starve yourself. There is no food that is going to specifically target belly fat . The main objective is to burn more calories then you consume so eat foods that are high in fiber as they will make you feel full. Eat lean meats, whole grains, fruits and vegetables.

 

4. Good Night Sleep

 

Scientists have found that sleep deprivation increases a level of hunger hormone and decreases a level of another hormone which makes you feel full. This might explain why so many people with sleeping problems are overweight. It has also been shown that people who sleep less still gain more weight then people who sleep adequately without even eating more.

 

5. Reduce Stress

 

Recent studies have linked weight gain to stress. Our bodies have a fight or flight sytems that when stressed causes us to store more food which leads to more weight gain. This weight will be gained in the stomach region.

 

As you can probably tell these are just some of the ways to lose stomach weight. Although it might not seem like it but when you start to lose weight the first place most people lose it in first is the stomach. After you start to see that fat melting away it almost becomes contagious. If you begin to incorporate what you have read here into your daily routine you will lose stomach weight.

 

Brian is an author and an avid believer that with the right guidance it is easy to Lose Stomach Weight. He has an information website with reviews of the best diets for Stomach Weight Loss. Visit his website www.LoseMyStomach.com……


Lose Stomach Weight

share save 171 16 Top 5 Ways to Lose Stomach Weight

Six Pack Abs For Women – Lose Unwanted Belly Fat

Flat stomach, six pack abs — they’re not just for guys. More and more, women are looking for proven ways to get rid of stubborn belly fat. Not only are six pack abs for women the ultimate symbol of sex appeal, researchers have found that losing belly fat is one of the most important steps women can take to stay healthy.

Abdominal obesity has been linked with diabetes, high blood pressure and heart disease, a cluster of health problems known collectively as metabolic syndrome. In a recent study by the French National Institute for Health, a positive relationship between belly fat and lung function impairment was also found.

To avoid the health risks associated with belly fat, women should maintain a waist circumference of less than 35 inches. If you want to invest in your future health or put your favorite celebrity to shame with your own flat stomach and six pack abs, you need only commit to battling your belly bulge. With a combination of good nutrition, exercise and at training, you’ll soon have a lean midsection. You can get started using the following guidelines.

Healthy Eating

Garbage in, garbage out. What does this mean? Basically that processed and fast foods produce an unhealthy body lacking in nutrients. However, good food choices lead to a leaner you. Thus, you should focus on increasing your consumption of fruits, vegetables, lean meats, nuts and whole grains.

Exercise

Six pack abs are not a myth as some would lead you to believe. But, it does take some discipline. To start, you need to lose the belly fat that covers up your abdominal muscles. Exercises to accomplish this goal include squats, deadlifts, overhead presses, pull-ups, dynamic rows and bench presses.

You should also incorporate cardiovascular training in your exercise routine. Whether it’s running, walking, cycling or taking a dance class, cardio exercises can help burn the fat.

Ab Training

While you can’t “spot- burn” belly fat, you can firm up your abdominal muscles and get a flatter belly. Exercises such as crunches, plank holds, abdominal bicycles, hanging leg raises and wheel rollouts are a good place to start. These should be performed two to three times a week.

Six pack abs for women can be achieved through proper nutrition, exercise and at training. If you follow a workout program incorporating these elements, you’ll notice a significant difference in the strength and tone of your entire torso within six weeks. The link below provides free access to the 55 fastest fat burning foods and over two dozen unique workout ideas to start your journey toward a leaner, sexier body, including six pack abs.

Download your free guide to a leaner body, including six pack abs. Using little known dietary tricks and workout techniques, you’ll soon shed stubborn belly fat and discover six pack abs for women can be a reality. Simply visit http://intenzathletix.com/fitness/sexy-abs.htm to start losing belly fat today!

share save 171 16 Six Pack Abs For Women – Lose Unwanted Belly Fat