TweetAb workouts for six pack abs are more effective when you add dumbbells or free weights and you work those muscles harder when you add a few pounds to your abdominal exercise routines. Of course ab workouts and daily physical activity alone won’t get you a flat stomach faster when combined with a balanced diet but it will tone up your muscles for a sexy midsection. Today I will share my favorite ab exercises and fat-burning foods I use personally to get a flat stomach and 6 pack abs.
Leg Raises with Weights
I start off hanging on my exercise bar as if to do a pull-up, then I lift my legs up toward my chest while hanging from the bar with ankle weights. You can also use elbow straps tied to the exercise bar for support then have someone tie some weights to your body for more intensity. I love leg raises because they work the main parts of my abs including my obliques. Leg raises are definitely one of the top ab workouts which it comes to targeting your abdominals.
Crunches with Weights
You wouldn’t believe those crunches you learned in middle school are still the best when it comes to ab workouts and toning up. When you hold a dumbbell to your chest while performing a crunch you target a large part of your abdominals and build muscle mass faster with the extra weight added. Although crunches are simple ab exercises they are still effective when it comes to targeting the main parts of your abs.
Not only are planks effective when it comes to toning up your abs or midsection but they are very easy to do. Start off in the push up position with your hands on the floor beneath your shoulders. Hold that position for at least 30 seconds with your abdominals contracted, legs extended and your head aligned with your spine. Challenge yourself by going deeper and try the one-arm stable switching plank.
This is a Pilate’s move that will surely engage your obliques and front and back core. This ab exercise definitely leaves my abs burning afterwards. Sit up straight on the mat with your knees bent by your chest and your hands at your sides. Lie down with your knees bent and the palm of your hands facing down. Exhale and raise your head and shoulders from the mat. Pump your arms 6 inches up and down, reaching out with your fingers. Inhale for 5 pumps, and then exhale for 5 pumps. Make sure to curl your chin in toward your chest. You can do 10 full breathes or 100 pumps. For best results, keep your lower back pressed against the floor mat and keep your lower abdominals sucked in toward your spine.
Fat-Burning Foods and Ab Exercises
Combining fat-burning foods like lean meat, whole grains and low dairy products will help you burn calories fast. Whole grains such as brown rice and oatmeal (which is my favorite) that are rich in fiber, help you break down whole foods twice as faster than processed foods. I can eat brown rice every day and strawberry oatmeal in the mornings and never get tired of it. That’s just much I like these foods! They keep me full during the evening and I receive a good dose of nutrition as well. Yogurt is one of my favorite low-fat dairy products because it’s delicious, rich in calcium and vitamin D. Other benefits include preserving and building muscle mass which is important in maintaining a powerful metabolism. Lean meats such as chicken breast and fish are high in protein which helps you burn calories fast also. If you want to gain muscle mass along with your ab workouts then don’t be afraid to include high protein meals in your diet plan.
For beginners, adding weights to your leg raises, crunches or other ab workouts may be too much so you can start without weights at first. Then when you get use your ab workout routines, add weights to challenge yourself and continue to see those 6 pack abs develop. Combing a low calorie diet will help you lose stomach fat then the ab exercises when tone up your abdominals for that flat midsection. Don’t forget about the harmful health issues having that fat that surrounds your organs (visceral fat) include like stroke, heart disease and risk of cancer. Having belly fat is dangerous so take action today with these effective ab workouts and fat-burning foods to live a healthier lifestyle!
TweetBoxing is my favorite sport and it offers great cardio to help you lose weight and develop a great body including 6 pack abs. Relieve stress and eliminate unwanted body fat with these boxing-inspired moves from Crunch NYC instructor Christy Nacinovich. (These exercises are based on her new Sucker Punch Class.)
For a maximum workout from head to toe, pick a move for the arms and shoulders, a move for the abs and back, and a move for the legs and butt, then perform two sets of each move three to four times per week.
Start off with your knees bent slightly, feet in fighter’s stance (put your left foot forward), elbows bent; bring right foot near face. Twist at waist to the right, bringing left fist to the right and down, straightening left arm.
Keeping arm straight, rotate upper body to left while swinging left arm back beyond left side of body. Do 10 reps, keeping arm straight and long- think of it as a steel bar locked in place. Switch sides and repeat; do two sets.
Start this workout in the push up position with your hands in a wide diamond (fingers pointing toward each other).
Bend your waist, lifting hips up and coming onto toes, (walk them in a bit if necessary) so body forms an upside-down “V”. Bend elbows to lower head towards hands.
Press your back up; perform 10 reps.
Stand with your knees slightly bent, feet in fighter’s position (left foot forward). Raise your arms up and left as if you are grabbing something.
Engage core muscles and pull hands down as you bend your right knee and lift up to meet them. Resume to previous position, tapping right toes to the floor. Perform ten reps then switch sides and repeat.
Lie flat down with knees bent, feet on floor, fists up. Engage core and round up slowly; at top, jab right arm out, retract, jab left. Roll back down.
Perform 10 reps (each side) each of jabs, upper cuts (punching up), and hooks (punching around the sides).
Stand with your feet hip-width apart, knees slightly bent, fists up. Lift left foot, bend knee, and lift thigh parallel to floor; look over left shoulder. Hinge forward, kicking leg left straight back. Return to original position.
Perform 10 reps; repeat on opposite side.
Stand with your feet hip-width apart, knees slightly bent, fists up. Twist at waist, lifting left leg to point toes to the right. Kick up and over toward the left in a half-moon shape.
Lower left leg to tap left toes, then raise it again and kick it up and over to the right; that is 1 rep. Perform 10 reps, then switch sides and repeat. For a better challenge, do kicks over the back of a chair.
These are some great boxing exercises you can do 3-4 times per week for at least 30 minutes a day to stay in shape. You will also learn some new fighting techniques to defend yourself and that amazing body that people are jealous of. Along with these awesome exercises, make sure you eat a balanced diet every day for maximum results and long term weight loss benefits. I would like to wish everyone a Happy New Year and make weight loss a top priority this year!
Source: Jay Sullivan, http://www.health.com/health/gallery/0,,20542504,00.html
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TweetMany Americans desire to lose weight quick for special reasons such as a wedding, a vacation at the beach or just to improve their physical appearance. This means searching for the quickest method to lose belly fat or slim down with a supplement or magic pill that will do the job. The truth is there is no such thing as instant weight loss and you have to work at it daily for permanent results with proper diet and exercise. The difficult part is getting started but once you make weight loss a daily routine it will become second nature to you.
Making small changes is the key to getting started successfully and this could include little things such as eating less of unhealthy foods and walking with a friend for at least half an hour throughout the week. I don’t believe in spending tons of money on a gym membership so I use my exercise bar at home for my strength training and go jogging at the local track for my cardio activity. On my exercise bar I can do the most effective exercises such as pull ups, dips and pushups which help me out a lot.
I use to eat a lot of red meat like hamburgers and steak before my diet changes but now I only eat white meats such as fish, chicken and turkey. Fish contains a good source of protein and it’s one of my favorites. If you don’t like fish you can take a fish oil supplement instead which include many benefits such as arthritis relief, heart health and other joint pain relief. I have completely stopped frying foods and opted in for baking everything instead. Baking is much healthier because it eliminates the fat and grease that comes from frying and it’s also delicious. Eating at fast foods restaurants is a not an option as I cook at home to save money and stick to low calorie diets.
You won’t be able to lose belly fat or lose weight effectively with just eating right or physical activity alone. You must combine both diet and exercise for permanent results and faster progress. If you have body fat and you only exercise, you will only strengthen the muscles under the fat. You have to perform cardiovascular activities such as walking or jogging plus eat healthy to lose weight effectively. I am a fan of whole grains such as rice, wheat and oats because they boost your metabolism and are good for your heart. Since I love oatmeal I eat it for breakfast with an egg and wheat bread after my workout. I feel fuller longer after eating a healthy meal for breakfast and I have more energy throughout the day. Never skip breakfast, it’s the most important meal of the day! You need breakfast to get your brain going and your beautiful day started successfully.
I found out that you burn more calories by eating more small meals per day instead of eating large meals. Eating small meals keeps your metabolism going so you burn more calories instead of eating large meals which take longer to digest. Small meals can be simple as a salad with a glass of water or tuna fish sandwich with wheat bread.
If you start these small changes to your diet and exercise routine today you will find it fun and will lose weight on a regular basis and stay fit year round. You won’t have to rush or search for a quick weight loss scheme to lose fat for that wedding or the beach. Start today and it make it your daily plan to diet and exercise the natural way.
Find out more about how to lose belly fat at http://losebellyfatus.blogspot.com
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TweetLose stomach fat or reduce belly fat faster by jogging instead of weight lifting researchers say. Apparently, aerobic exercise is better than resistance training according to a recent study. An eight month study compared the effectiveness of aerobic exercise (jogging), resistance training (weight lifting) and a combination of both in 196 overweight, sedentary adults from ages 18-70.
The individuals in the aerobic group did the equivalent of 12 miles of jogging per week at an 80 percent heart rate, while the resistance group did three sets of eight to 12 repetitions three times a week.
The Duke University Medical Center researchers examined how these types of exercises reduced the fat that’s deep within the abdomen and fills the spaces between internal organs. This type of fat, called visceral and liver fat, is associated with increased risk of disease, diabetes and certain types of cancers.
Aerobic exercise to Lose Stomach Fat
Aerobic exercises greatly reduced stomach fat (visceral fat) and improved risk factors for heart disease and diabetes, such as insulin resistance, liver enzymes and triglyceride levels. However, resistance training didn’t influence these benefits. Aerobic exercises combined with resistance training achieved results similar to aerobic exercise alone, the investigators discovered.
According to lead author and exercise physiologist Chris Slentz who spoke in a Duke news release, “resistance training is great for improving strength and increasing lean body mass.” “But if you are overweight, which 2/3 of the population is, and you want to lose belly fat or stomach fat, aerobic exercise is the better alternative because it burns more calories.” You will lose even more calories if you maintain a healthy diet and keep your metabolism going with foods such as whole grains and fish that boost your metabolism. If you are new to weight loss and want to lose stomach fat you can start of by walking then advance to jogging when you get the energy.
This study was published in the August 25 issue of the American Journal of Physiology.
Make it your next to goal to start your aerobic exercise routine today to lose stomach fat and improve your health today. Don’t forget to consult with your doctor before beginning any weight loss plan to make sure it is safe plus get more tips on how to lose stomach fat.
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TweetAb workouts won’t help you lose belly fat alone but you will develop a strong core which keeps your body healthy and protects your spine. The most effective ab workout is the bicycle exercise because it targets the rectus abdominis or 6 pack abdomen and the obliques most effectively according to the American Council on Exercise study.
To perform the bicycle ab exercise, lie face up on your mat and place your hands behind your head, supporting it with your fingers. Bring the knees into the chest and lift the shoulders blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. Switch sides, bringing the left elbow toward the right knee. Continue alternating sides in a pedaling motion for 1-3 sets of 12-16 reps.
Next, the captain’s chair leg raise is the second most effective 6 pack ab workout for the rectus abdominis as well as the obliques. The key to keeping this move most effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominis and less on the hip flexors.
To do this ab workout, stand on the chair and grip handholds to stabilize your upper body. Press your back against the pad and contract your abs to raise the legs and lifts knees towards your chest. Don’t arch your back or swing your legs up. Slowly lower your back down and repeat for 1-3 sets of 12-16 reps.
Finally, the third most effective ab workout for 6 pack abs in a short period of time is the exercise ball crunch. The exercise ball is excellent for strengthening your abs and targeting the rectus abdominis as well. This ab exercise is more effective than regular crunches on the floor because the legs are often involved in floor crunches. On the ball, the abs do more work, but you still involve the entire body to help stabilize you throughout the movement, a great bonus that floor crunches don't offer.
To do the exercise ball crunch, lie on the ball, positioning it under your lower back. Cross your arms over the chest or place them behind your head. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable so the ball won’t roll. Lower your back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.
These are the most effective ab workouts for 6 pack abs in a short period of time to strengthen your core or rectus abdominals. To lose belly fat fast you have to combine these ab workouts plus a healthy diet plan for best results. Don’t forget to consult with your doctor before you start any diet or exercise routines to lose belly fat.
Learn more about how to lose belly fat at http://losebellyfatus.blogspot.com
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TweetBelly fat exercises such as abdominal crunches will not directly help you lose belly fat. Many individuals refer to this myth as the “spot reduction” which means you can target weight loss in specific parts of your body. When you are physically active, you really can’t control which part of your body you want to lose weight from. Our genes play a big part in controlling body shape and composition. Crunches just strengthen your abdominals that are under the layer of belly fat. When you exercise regularly and eat a balanced diet, you lose weight all over your belly including your belly.
Belly fat is the biggest risk to your health, bank account and your life. The good news is that belly fat is the easiest fat to lose. As you all know, belly fat has many complications such as, heart disease, arthritis, cancer, stroke and type II diabetes. On the other hand, a lean belly has many benefits including: better sleep, shown to make you smarter, better sex, a healthier heart and more money from medical bills.
Sometimes individuals find it difficult to exercise because of a job or a busy schedule but you can use non-exercise activity thermo genetics (NEAT) to burn calories without going to the gym. You can stand up while taking phone calls, walking to a co-worker instead of sending an e-mail, parking further away from your destination and washing dishes by hand while standing up instead of using the dishwasher.
Healthy Eating Tips to Lose Belly Fat:
Eat Nuts: A study was done with one group of people eating 200 calories a day in candy and another ate 200 calories a day in peanuts. After 2 weeks, the candy group gained weight plus waist size while the peanut group remained lean and satisfied.
Drink Water: If you drink eight glasses of water a day you will lose 500 calories a week. You can stay hydrated by keeping a bottle of water at your desk at work.
Spice It Up: Ground cinnamon has been proven to suppress blood sugar spikes and related weight gain. Add a little cinnamon your morning coffee or desserts.
Now that you know that belly fat exercises won’t help you lose belly fat alone, you can follow these proven tips to lose belly fat and get a flat stomach the proper way.
Find out more about how to lose belly fat and six pack abs at http://losebellyfatus.blogspot.com
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TweetBelly Fat is more difficult to get rid of as we get older. You must learn the proper diet and exercises you can try to lose belly fat successfully to keep your curves in the right areas. Our metabolism slows down as we age also so it makes it more difficult for us to burn calories and lose belly fat as when we were younger.
Belly Fat Busters:
Cortisol, estrogen and all other hormones are pretty hard to deal with – so doing the same things you did in the past won’t work as they did. You have to switch it up from the way you move to the way you eat.
Exercise to Lose Belly Fat:
Sit-ups and crunches are often ineffective when it comes to burning that belly fat so forget the old workouts you tried time and time again. Try alternatives such as yoga-inspired exercises or holding your body in the plank position. You can try to cat pose: Get on all fours. Arch your back like a cat, and work the deep abdominal muscles by inhaling and pulling your stomach back toward your spine. Inhale for four seconds and exhale for four seconds.
Foods That Add to Belly Fat:
Partially hydrogenated oils, packaged foods and enriched flours contribute to belly fat. You should avoid transfats at all costs. Researchers have discovered that transfats found in packaged cookies, margarine, pasta and crackers increase fat in your midsection, and can actually redistribute fat from other areas of the body to the belly. I love fish and this is a food that speeds up your metabolism with a good source of Omega-3 fatty acids. If you don’t like fish, then you can take fish oils instead.
Foods That Burn Belly Fat:
You should eat more monounsaturated fats, simply remembered as MUFAS found in olive oil, seeds and nuts. Other belly fat burners are whole grains, avocados and green tea. Pick these items up when you go grocery shopping and keep your refrigerator full and your body functioning well on these healthy energy sources.
Find out more about how to lose belly fat and get six pack abs at http://losebellyfatus.blogspot.com
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TweetIt is simple to fall into the habit of jogging or walking at the same pace to lose weight or reduce belly fat. We need to challenge our bodies to receive the best out of our exercise routines.
Doctors say the number one thing to do is increase the intensity of our workouts. Unless we want to be endurance athletes, the amount of time spent is not very important. Make sure you check with your doctor to get the ok for high intensity workouts. You should train less, but train harder when you are trying to lose weight or reduce belly fat. In the end you will increase strength and endurance.
With your doctor’s approval, you can increase sweat time by switching your treadmill from walking straight to elevation for 60 seconds, or boost your speed. You should do that for a minute; reduce down to rest, then return. When you work out with weights, it’s essential to challenge yourself by increasing the number of pounds you are lifting. For example, if you lift 5 pounds 20 times, you can adjust to lifting 8 pounds for 12 to 15 times.
It is recommended that you exercise for 20 minutes a day to lose belly fat or lose weight. It will become as a part of your life. The important thing is to be consistent instead of burning yourself out for one day. Some good exercises that help maximize benefits are: jumping ropes, running up stairs, jumping jacks, pushups, squats, cardiovascular machines with high intensity and sit-ups.
Here are some more tips to pump up your workout to lose belly fat and increase weight loss:
On the stepper: Try pumping steps faster, running, or pedaling on the spot with low resistance
Stretching: A three-way stretch includes your arms, back and hamstring. Sit down on the floor with one leg straight in front of you. Bend the other leg, pulling your ankle as far up into your groin as possible with the sole of your foot on the upper thigh of the opposite leg. Reach down the straight leg with both hands. Try to reach your toes if you can but don’t strain. Don’t try to tense your straight leg. You should be able to feel the stretch across your back and down the back of your leg (hamstring). Hold this position for 30 seconds, release gently, and switch legs.
Follow these simple exercise tips to reduce your weight and lose belly fat today!
You can learn more about how to lose belly fat and lose weight at http://losebellyfatus.blogspot.com
TweetLosing stomach fat or reducing belly fat doesn't have to result in exercising tirelessly and not seeing any results. Exercising to get a flat stomach may not be the weak point in your daily routine. Instead, you need a more comprehensive flat abs diet plan. Today you will learn six steps to lose belly fat and get six pack abs effectively.
The first thing you should consider is to load up on fiber. You daily goal for fiber should be at least 25 grams. Fiber is great because it helps you feel more full which results in eating less. It helps with digestion also, allowing fat to move through your system faster. Foods with good sources of fiber include whole grains, fruits and vegetables and beans.
Next, you should go for high-quality carbohydrates but remember that all carbs are not created equal. Simple carbs are digested too fast and cause rises in blood sugar levels. White bread, white rice, sugar and refined flour are common examples of common carbs. Complex carbohydrates, on the other hand, are much healthier for you. These are found in fruits and vegetables and whole grains. It is best to minimize your carbs to no more than 65% of your caloric intake.
We all know how important it is to drink plenty of water and this is another step to lose belly fat to get a flat stomach. The idea that drinking eight glasses of water a day is mostly a myth. However, it's still important to stay hydrated. Your cells thrive on having enough water and this includes muscle cells.
The fourth step to the flat abs diet plan is to decrease your sodium intake. Although having water in your system is a great thing, water retention is not. Having too much sodium can cause you to feel fluffed or bloated. Also having too much sodium can be a factor for developing high blood pressure. The current U.S dietary guidelines recommend an upper limit of 2400 milligrams of sodium per day, but you can go much lower than that without risking your health.
Another step to reduce belly fat and get a flat stomach is not eating too late in the day. It is necessary to give your body enough time to digest the food. Therefore, the sooner before bed you eat, the better. Try no to eat anything 3 hours prior to taking it in for the night if possible. If you just can't resist, go for a light snack of no more than 100 calories and a cup of tea.
The last step on the flat abs diet is to reduce as much stress as possible. Stress releases a hormone known as cortisol. The issue with cortisol is that it sends a signal to the brain to store fat(as a kind of a survival mechanism). Guess where the brain tells to body to restore fat after receiving the signal? You are correct if you said around the abs.
There you have it, six steps to lose belly fat and get six pack abs. The truth about abs is that you have to do cardio exercises to lose weight overall and eat a healthy diet to burn more calories. As long as you are burning more calories than you take in, you are losing weight. Take action today and get to six pack abs you always dreamed of.
Discover more about how to lose belly fat and get six pack abs at http://losebellyfatus.blogspot.com
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TweetMany individuals think that liposuction is a permanent fix to lose belly fat but it can actually have the opposite effect. Your body has a certain number of fat cells. When you gain weight, the fat cells you already have get larger – up to six times their normal size. Liposuction is a body-contouring procedure that improves the appearance of certain areas by removing fat cells through an instrument called cannula. The surgery results in fewer fat cells in the targeted area. On the other hand, if you don’t keep up with diet and exercise, you risk gaining weight in the untreated areas. Plastic surgeon Dr. Drew Ordon says, “It’s a great operation, but it’s not an operation meant for weight loss. It’s an operation to lose inches and figure faults that are resistant to diet and exercise.
Some people who work out and eat right still can’t seem to get rid of their belly fat. Dr. Lisa Masteron says, “As we get older, we see that it’s really hard to lose weight in these areas where it used to be not an issue. Many women blame birth control or hormones, but it’s usually the types of exercises you are doing. Dr. Lisa says, “You may need to target these areas with weight training, though a lot of women are afraid they will bulk up.” Jillian Michaels, health and wellness expert, kills the myth that women who weight train will develop large, bulky muscles. Jillian says, “For women, weight training is great because it maintains our muscle mass and boosts our fat-burning hormones.
If you have a weight-loss plateau, you should try combining weight training and cardio exercises to strengthen muscles and burn fat more effectively. Dr. Travis says that any unexplained weight gain and loss of energy should be checked by a doctor because it could be thyroid hormone levels.
Starving yourself should not be an option to lose weight or reduce belly fat. E.R. Physician Dr. Travis Stork says that crash diets do not work, as people always put the work back on. Dr. Travis says, “When we don’t feed ourselves our body goes into panic mode.” Carrying around a bag of mixed nuts is a good way to maintain your metabolism. He adds, “More than 120,000 people were studied over 20 years for diet and weight loss, and the two foods most associated with weight loss were found to be yogurt and nuts.
Have you ever noticed how fast food restaurants use red, yellow and orange as their decorations? That’s because studies show that these colors are associated with hunger. Studies also show that the color blue may help curb your cravings. You should consider using blue plates, napkins or eat ware to benefit from blue’s anti-hunger effects. Follow theses belly fat loss tips to lose belly fat and be a healthier person in the future.
Find out more about how to lose belly fat at http://losebellyfatus.blogspot.com
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