Posts Tagged ‘Strength Training’

3 Strategies to Melt Away Belly Fat

You can melt away belly fat with three proven techniques for weight loss: cardio training, healthy eating and muscle building exercises. Belly fat is just like any fat that is stored on the body and it comes off in the same way. Hiding it is one option but we all know that that only works to a certain extent. When you have extra fat on your tummy, all you want is to know how to get rid of it.

Here are 3 strategies that will help you melt away belly fat:

1- Step Up the Fat Burning

One of the best ways to melt away belly fat is by stepping up your heart rate and stoking your body’s fat burning furnace. It is true that any kind of sustained exercise burns extra calories but when you exercise to increase your heart rate, you burn even more calories as your body taps into your fat stores even more quickly. This is accomplished with cardiovascular exercise.

It does not matter which type of exercise you do as long as you are sustaining your workout at a rapid rate. First, you need to determine your target heart rate range, and then you should work out at the top of that range. Anything above can be dangerous and anything below will not be as effective. Whether you choose to power walk, swim, dance or bike, you can burn extra calories and melt away belly fat in just a few weeks with regular exercise.

2- Eat Smart

Cardiovascular exercise will not do much if you are taking in more fat and calories than you are burning. It is equally important to follow a healthy diet plan to achieve the maximum benefits of exercise. Cut out all fats and sugars from your diet and increase lean protein and complex carbohydrates.

3- Build that Muscle

Strength training tones the muscles all over the body and can firm up your belly area, too. With strength training, the more muscle you build, the more fat you will burn.

If you really want to melt away belly fat, use all three of these methods and you will see fantastic results in just a few weeks!

 

Diet alone will not shed the fat from your stomach. The secret is combining a diet and exercise to blast away fat and sculpt your body.


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A Practical Guide to Getting Flatter Abs

As you grow older, you will notice that your stomach or tummy starts to protrude even if you are not pregnant or overweight. You see, as you age, your metabolism starts to slow down. Thus, the food that you eat is easily converted to fat. Unfortunately, if you do not do anything about this as early as possible, you will end up having a big potbelly even if your body has small or slender frame.

So before time runs out, you need to focus on how to minimize your love handles and flatten your tummy. For women who have just given birth, you will realize that it is quite hard to reduce the weight you have gain during pregnancy, especially in the middle part of your body. This is particularly true if you do not do anything to address the problem early on.

If you see that your belly starts to bulge, do not panic. Liposuction or cosmetic procedures are not the only ways in which you can get your flat tummy back. Simply follow the tips below and you will surely get the barely-there stomach you are pining for:

1. Drink Plenty Of Water

It is really important that you drink enough water to prevent dehydration. You see, a lot of women complain about bloating during the menstrual period. One of the reasons for this is actually not consuming the right amount of fluids that the body needs in order to function properly. The next time you feel like grabbing a bag of chips, drink a glass or two of water first because sometimes your brain signals hunger but in reality what your body needs is water.

2. Exercise Regularly

It is impossible to achieve flatter abs without doing exercises. First, you need to have an exercise regimen that targets your cardiovascular health. This will give you energy and stamina to perform strength training that targets the muscles on your abdomen. Sit-ups and crunches are good exercises that help strengthen and tone the muscles located on the middle part of your body.

3. Increase Your Servings Of Fruits And Vegetables

Fruits and vegetables are important not only because they contain vitamins, minerals and antioxidants that help restore your cells and strengthen your body, but also because they are high in fiber. You need fiber to help clean your intestines. More often than not, people feel bloated because their colons are filled with waste products, feces and other toxins. Sometimes, these materials even stay inside your gut for weeks and months.

4. Stay Away From Processed and Sugar-Filled Foods

Sugar and processed foods are the biggest culprits for the development of body fat in your tummy and even other parts of your body. Furthermore, eating a lot of these unhealthy foods can create havoc to your system, including your blood sugar levels.

5. Mind What You Drink

Loads and loads of calories that people take in everyday can come from the things that they drink. Even if you eat small portions of food but if you do not pay attention to what you drink, you will find it difficult to reduce the size of your belly. Drinks to stay away from include sodas, sugar-filled smoothies and even ice blended coffee drinks.

6. Try Losing Weight

Many people think that if they want to lose weight in their stomach area, they just need to exercise that part of their body. In reality, however, this is not the case. Aside from exercise, dieting, and drinking water, a person can shed some pounds with the help of weight loss supplements, such as Zylorin. Know more about how Zylorin can help you by visiting http://www.zylorin.com/.

Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premier online news magazine. http://www.thearticleinsiders.com.

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The Only Way to Get Washboard Abs

After each New Year people make New Year’s resolutions. So many people make a resolution to lose weight or get into better shape. Usually during this period I see a lot of new faces in the gym and this year is no exception. The big goal for anyone who tries to get rid of fat, is to get washboard abs. It is the holy grail of fitness.

But unfortunately most of these new faces go away one by one, because they can´t fulfill their goals. Some people have regarding getting a washboard stomach is that you should be working all these muscles separately. You can´t somehow divide the muscle up and work at it section by section. It does not work that way folks.

All the ab muscles are going to contract simultaneously. You can target certain areas slightly more than others, but you can not isolate one muscle from others. Isolated exercises stimulate less muscle fiber and this is not what we want. A good exercise that works very well is the Swiss ball. If you do crunches and sit-ups on the ball ,then you also have to balance yourself on the muscle, which stimulates more muscle fibers. It is also much better for your lower back. You can do so many different exercises with the Swiss ball.

I would say that your diet is even more important than exercise, because if you have a layer of fat, then nobody will see your abs. Doing ab exercises will not burn the fat around your belly. You can burn fat with cardio training and also weight training.

The only way to get washboard abs is to do the correct exercises that really work. You also have to watch your diet and burn fat with cardio and strength training.

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How to Lose Tummy Fat Quickly and Keep it Off

When it comes to burning off body fat, losing tummy fat is probably the most difficult to accomplish. For many people the battle of the bulge is a never ending nightmare. With the nature of today’s society and jobs, we tend to move less and less. Most people working in an office sit in front of their desk most of the day. When they get home, they sit on the couch. Physical activity and exercise seems so elusive. When you invariably gain weight and gain tummy fat, you look for that magical solution to quickly solve your weight problems, which took years of bad habits to develop.

There is no miracle diet, or magical solution to end your weight problems to help you loose tummy fat.

If you find yourself sitting on your butt most of the time, get up, move more, and do more. It could be anything – cleaning the house, playing with your kids, gardening, walking, cooking – anything that involves moving around and not sitting around. Increasing your physical activity is a sure way to increase your energy expenditure, helping you burn off more calories each day.

When you lose weight, you will likely also end up losing some muscle mass. During your weight loss, your metabolism slows down to adjust for the lowered food intake, and also for the loss in muscle mass. When your metabolism drops, it makes it increasingly difficult to burn fat and lose tummy fat. Strength training will help preserve your muscle mass during a diet, and even help you put on a little extra lean muscle to burn off additional body fat.

Weight lifting not only helps you lose tummy fat, but it also helps you develop core strength, improve stability and muscle function, increase bone density, and even works to fight the effects of aging. So what are you waiting for? Get to the gym or get yourself some weights and start lifting!

Don’t rush yourself when it comes to losing tummy fat. You need patience, and then some more patience. Impatience is the sure fire way to kill your weight loss efforts, and get you off track and lose all motivation to build the body that you want.

Remember that you didn’t gain your weight and body fat overnight, and you will not be able to lose your unwanted weight overnight either. It’s a long process that will be ultimately one of the most rewarding if you stick to it. Fat Loss for Idiots is a diet based on calorie shifting that works by helping you maintain a higher metabolism and achieve weight loss.

Learn how you can achieve true diet and weight loss success with the Fat Loss for Idiots Diet Plan, and lose your body fat and burn off tummy fat for good.

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How to Loose Fat

Many people want to know How to Loose Fat but hardly anyone knows how to do it properly. There is not much point waking up at 5am every day for a run coupled with intensive gym sessions because inevitably you will give up…well I certainly did.

The three basic things you need to know when you are trying to Loose Fat are strength training, a healthy diet and cardio vascular work. I have tried hundreds of combinations of the above with varying success, but in the end I always stay the same and never stick to any strict regime.

It was only when I was able to work with a personal trainer at my local gym that I was shown how to properly loose fat. This tried and tested method is used by professional bodybuilders all over the world and has worked wonders for me so far.

The key to this method is effort. You are not going to Loose Fat just sat in front of the TV. I now know How to Loose Fat permanently and not just put it back on, I also know how to keep my metabolism going so that Loosing Fat is a continuous thing. Also, the good thing about this is that absolutely no drugs or supplements are used. All the methods are natural, well if you class hard work as natural, and therefore will not damage your body whatsoever.

The guy who developed the method on How to Loose Fat has been featured in leading weight loss and muscle building magazines such as IRONMAN magazine. This obviously shows that it works.

To find out a lot more about this method and how to get your hands on the techniques that you can try yourself then click here to learn How to Loose Fat now. You will get a step by step guide so you can replicate everything I have been doing.

There are literally hundreds of examples of people this method has worked on with pictures and testimonials to prove it.

The technique I have been using not only helps you Loose Fat but also helps you build muscle if you want to. Some people are only interested in how to Loose Fat but for those of you that want to learn how to go that bit further and get the body of a bodybuilder or gym instructor then this is also to method for you.

You can get all the tips and techniques that you usually pay $100s if not $1000s to personal trainers and professional gym instructors for a fraction of the cost. There is no need to wait for delivery of books because it comes directly to you within an email. Hundreds of pages of How to Loose Fat tips and techniques along with free sign up bonuses and of course an 8 week money back guarantee.

To read everything you need to know about How to Loose Fat now click here and get your step by step guide today!

I hope this has been informative to you all.

Get all the techniques and tips and the step by step guide at www.Loosefatsite.com. Learn how to loose fat today

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Make All Exercise Workouts a Fat Burning Workout

Physical training can be a fat burning workout every time you train.

A lot of people are interested in losing that stubborn, unwanted fat… and are in search of a good fat burning workout.

Burning fat is one of the major reasons people participate in a physical training program… They want to burn fat to look better.

What I am going to propose is that in order to get the most fat burning qualities out of your workout you have to make a shift in training mentality.

Instead of looking at a fat burning workout as a way to look better… View burning fat as a way to perform better.

Just forget about looks for a second… and view your physical training as strictly a way to improve performance.

Losing unwanted and unneeded fat will definitely improve physical performance.

This shift in workout mentality will guide you to choose strength, conditioning and fitness exercises and methods that will develop into excellent fat burning workouts.

I am not going to give you a fat burning workout… I am going to teach you how to make every time you train a fat burning workout.

First of all, let me tell you what I don’t think is a fat burning workout…

You go to the gym, warm up, do sets or circuits of strength training, do 20 minutes of “cardio” in your “fat burning zone” and then cool down.

I also don’t think this is a fat burning workout…

You go to the gym, warm up, do 20 minutes of “cardio” in your “fat burning zone”, do sets or circuits of strength training and then cool down.

These two examples sound like the workout programs of 98% of the people reading this… Are you one of them?

If those two scenarios were the keys to burning fat… Why are you still looking for a good fat burning workout?

OK… so what is an effective fat burning workout?

For an effective fat burning workout you need to blur the lines between strength training and metabolic conditioning and add intensity.

Let me explain…

Most people don’t think of strength training as a fat burning workout… mostly because they are doing body building isolated movement exercises at a pace that does not get the cardiorespiratory rates up and keep them up.

This is normally the same group of people that think the best “cardio” comes from extended, constant rate aerobic exercise in the fabled “fat burning zone”.

But let me suggest this… If you combined lifting weights and cardiorespiratory exercise and performed them at an intensity and pace that got your cardiorespiratory rates up and kept them up you would have everything you need for an excellent fat burning workout.

What would this type of intense strength and conditioning fat burning workout accomplish…

1) Development of lean muscle that would burn more calories for maintenance in the future.

2) Improvement of cardiorespiratory endurance, allowing you to work out harder in the future and burn more calories.

3) Increase in metabolism so that you would continue to burn calories for hours after the workout.

4) Allow you to accomplish a strength, conditioning and fat burning workout in a fraction of the time of separating the workouts.

5) Teach your body to function as one complete unit and to use strength and cardiorespiratory endurance simultaneously.

If you are concerned with improving overall strength, conditioning and fitness performance… Then you need to drop that unwanted fat that is keeping you from reaching your potential.

Ironically, if you concentrate on performance improvement by adding intensity and variety to your workouts and blur the lines between strength training and conditioning training, you will see superior fat loss than programs claiming to target fat loss.

Start training for physical fitness improvement and every workout will become a fat burning workout.

Just think of what you can accomplish in sport, work and life activities when you develop a body that performs as good as it looks.

So, don’t train for appearance.

Train for performance… and the appearance you want is sure to follow.

Coach Lomax is a strength, conditioning and fitness coach dedicated to building better humans for sport, work and life. Learn more at Optimum Physical Training or take his FREE Tabata Calisthenics Workout Mini Course.
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6 Pack Workout is not Just Like Any Other Type of Workout

Everyone wants to look good, and most people these days aren’t just content with being generally fit and looking in good health. These days most people want to be able to bear their midriff without having the excess tummy fat hang over or mushroom on top of their clothes. And this is why many people are looking for help in the direction of what is known as a 6 pack workout.

Now, although you might think that a 6 pack workout is just like any other type of workout, I do have to tell you that you would be wrong. Sure you could do many exercises and things which are advocated in the many diet and fitness magazines as being the workout that you need to get a 6 pack, but without fail you would find out that you are not getting the proper workout for your abs, and that you are not getting a 6 pack.

No, a 6 pack workout involves much more than just losing the fat off the various places of your body. A 6 pack workout targets your abdominal area and strives to help you get well defined, tight abs that are the envy of all those who behold you.

Things like walking, or just doing any old exercise, be it aerobic exercises, strength training or even cardio exercising alone won’t help you. You will need to have a specially formulated workout set aside to help you get a 6 pack, and this is where a 6 pack workout comes in.

Instead of doing exercises that target only your abdominal area, your 6 pack workout will target not only your abdominals but also other areas of your body as well as your life.

Ideally, with a good 6 pack workout, you will find that you have to do strength training as well as cardio workouts, mixed in along with the abdominal workouts; your diet will have to change incorporate healthy eating, and you will also have to change to a healthier, fitter style of life to achieve the perfect well toned body.

And yet you ask, “Can all this be achieved by doing a 6 pack workout?” Well, the answer to that question would have to be a resounding, ‘yes!’ You can make a difference in the way that you train your abs if only you give it the proper training. You should also know the proper form and technique of the exercises you’re doing, as well as be able to do the exercises which matter, which is why a 6 pack workout is so handy, and why it will help you to achieve your goal of getting 6 pack abs.

Muna wa Wanjiru Has Been Researching and Reporting on Abs for Years. For More Information on 6 Pack Workout, Visit His Site at 6 PACK WORKOUT

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Finding the Best Way to Lose Belly Fat

Big belly is usually the biggest concern of those who are overweight, and they are keen to find out what is the best way to lose belly fat. In fact, reducing your belly fat is not a rocket science at all, and all it requires from you is to stick to the right exercise and diet.

Between the two, exercise is probably more important than diet. Some people did manage to lose substantial body weight with strict diet only, but their bellies are not tightened enough and are very prone to gain fat again once they return to normal diet. The correct type of exercise you need to take is called “interval” training, which means alternating different exercises at different intensities and duration. Fitness experts will tell you that a combined exercise program works best for those who would like to reduce overall body fat but with a focus on one specific area of the body. A typical “interval” training may involve weight training on the first day and cardio training on the second, and repeat weight training on the third day. In each exercise session, you can vary the intensity by walking for the first 5 minutes, running in the next minute, walking again for the following 3 minutes, and running for another 2 minutes, and so on.

You should always combine strength training with your cardio exercises. Strength training has the proven effect of toning body muscles including your abs. So, use strength training to target areas of your body you want to tone and cardio training to lose overall body fat. The combination of the two major types of exercise will get you the quickest results possible.

A good diet plan is a great supplement to your gym activity. Iit not only makes sure you do not regain the calorie burnt by eating a lot, but may also help you to lose more weight by taking less calorie than you burn. However, you must do it the right way. If you do not take enough nutrition, you will not have the energy to exercise and thereby effectively lose belly fat. On the other hand, you should not go on diet only without exercise, as your body will eventually adapt to lower calorie intake by lowering consumption. That way, it will become even more difficult for you to achieve your fitness goals. In case you do not like to struggle with your stomach, you may incorporate some stretch exercise in your routine, as stretch exercise has been found to be able to help form a healthy eating habit the natural way.

To conclude, the combination of healthy diet and exercise is the best way to lose belly fat. To get started, you can make up your plan with the instructions by gym coaches or some reputable fitness guides. Usually, by following a good plan, you can see some positive results within a month. But, maintaining a flat and tightening belly is a long-term game, and only a healthy life style will give you the best promise.

Click here to find out how to burn belly fat with the right fitness program. Click here to read a related article about belly fat loss.

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Exercise to Lose Belly Fat – 2 Exercise Tips you Need to Hear

Is it tough for you to lose belly fat with exercise? Try these two neat tricks to make your workouts shorter, more effective, and a lot more fun.

If you answered yes, then you are certainly not alone! Chances are that you are making some very common mistakes when you exercise. These mistakes are stopping you from being able to effectively lose belly fat with exercise!

This article will explore 2 very important aspects of your exercise routine that you must have correct if you want to finally start to lose tummy fat.

1. Circuit Training to Jump Start Your Metabolism

Many people simply do not know that you can lose belly fat with exercise by strength training in a circuit of different exercises.

It is interesting. The more muscle you work when you exercise, the higher the number of calories you will use during the actual working and in the hours after you are finished. To many, this is counterintuitive.

Many people think that strength training is a form of exercise that adds massive amounts of muscle, not helping to lose stomach fat.

I really want to help you see how weight training will help you increase strength, raise your resting metabolism, shape your muscles, get past frustrating plateau’s, and last but not least, help you lose belly fat!

I do want to warn you though, do not make the common mistake of just doing “3 sets of 15 reps” on the machines in the gym. Machines can sometimes be a decent way to begin, but they are simply not the most optimal way to help you lose belly fat.

A more ideal alternative is to use circuit training exercise to help you get more work done in less time. Try using your own bodyweight and some functional equipment instead of the machines and you will see what a difference it makes!

Here is an example circuit training routine:

First, do a 5-10 minute warm-up

1. Inverted pushups ‘ 12 reps

2. Bent over dumbbell row ‘ 12 reps

3. Bodyweight squats ‘ 12 reps

4. Stability ball leg curls ‘ 12 reps

5. Side planks ‘ 5-10 seconds per side

6. Standing overhead DB press ‘ 12 reps

7. Stability ball crunches ‘ 15 reps

Try going from the beginning to the end with 0-30 seconds of rest in between each exercise. If you do this entire circuit 2-3 times, you will get a great workout that will help you lose belly fat and gain muscle in about 20-30 minutes.

This is just a sample exercise routine that illustrates that basic structure of a fat loss circuit training workout With this circuit training workout, you will exercise to lose belly fat as well as get stronger!

Always try to rest at least one day in between each workout to give your body a chance to recover. Remember that your muscles build up and get stronger while you are at rest after an exercise session.

2. Interval Training as Opposed to the “Average Cardio Routine”

If you have never tried interval training instead of the average long, boring, and arduous cardio routine, you are totally missing out!

The truth is, going slow on a cardio machine for 30-60 minutes like most people is not an efficient way to exercise to lose belly fat. All you are doing is training your body to adapt to the same workout, which in turn will have you burning fewer calories with each exposure.

Interval training help you lose stomach fat because it has a huge impact on your resting metabolism. This means you burn calories after the session is over.

One research study found that interval training burned calories for up to 36 hours after the exercise session was over. The same study found that people who used interval training burned more calories than those who did the normal slow cardio routine.

Here is the bottom line: if you want to exercise to lose body fat in the quickest and most efficient way possible, then interval training is a must.

With interval training, you merely alternate between high and low intensities instead of going at the same speed the whole time. If you use interval training directly after a circuit training workout, you will get a lot more work done in less time.

You will crank up your metabolism for several hours after you are done working out. This will help you burn many more calories that if you did the standard long, slow, boring cardio routine.

Now that you see a basic structure for your workouts that will help you finally lose belly fat with exercise, it is time to go give it a try. Losing fat does not have to be arduous and slow.

With the right exercise routine combined with the right diet, you should lose 1-3 lbs of belly fat each week, depending on what condition you are in when you begin. Good luck!

Want to learn some neat weight loss tips? My name is Tom Gifford and I am a personal trainer who specializes in fat loss. Come check out two chapters of my brand new book for free at Exercise to Lose Belly Fat. You will get some awesome information you can start using immediately!

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