Exercise | Lose Belly Fat. Reduce Belly Fat for a Flat Stomach

11May/121

Lose Stomach Fat by Jogging

Lose 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.

Aerobic exercises such as jogging helps you lose stomach fat faster than resistance training because it burns more calories.

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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13Apr/12Off

Ab Workouts for 6 Pack Abdominals

Ab 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.

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16Jan/12Off

Belly Fat Exercises Such As Crunches Don’t Help You Lose Belly Fat

Belly 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 Exercises Such As Crunches Don't Help You Lose Belly Fat

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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11Jan/12Off

Eliminate Belly Fat With These Foods & Exercises to Lose Belly Fat

Belly 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.

Lose belly fat with these alternatives.

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.

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3Jan/12Off

Exercise Less to Lose Belly Fat & Lose Weight

It 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.

Exercise Less With More Intensity to Lose Belly Fat

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

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23Dec/11Off

Lose Stomach Fat: Six Tips to Reduce Belly Fat and Get A Flat Stomach

Losing 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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19Dec/11Off

Lose Belly Fat with These Belly Fat Loss Tips

Many 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.

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15Dec/11Off

Lose Weight With An Egg For Work

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

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

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

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

One medium-sized egg contains about 80 calories. They have a good source of protein plus vitamins and minerals which are vital to health. Eating a diet rich in antioxidants, found in fresh fruit and vegetables, is recommended to reduce cholesterol.

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19Nov/11Off

Lose Belly Fat With Boxing

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

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

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

Boxing is by far the best sport to lose belly fat and get six pack abs.

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

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

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

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9Nov/11Off

Weight Loss at Home for Obese Women

I understand how difficult it is to lose weight when you are a women that's obese but there is help and I am not talking about surgery. Many women overweight want to have surgery for an easy fix but can't afford the risks involved or the extremely high costs associated with it. There are options to lose weight and follow a more healthier and fulfilling lifestyle but first you have to talk to your doctor so he can provide you with some exercise and nutrition ideas. He can also give you advice on any modifications or limitations you may need to make based on your current state of health.

Once your doctor gives you the OK to get started you have many options such as joining a gym and hiring a personal trainer to get you started. You can also hire a personal trainer to come to your home or just buy a workout DVD and workout privately and comfortably in your own home. Going for a walk with your dog or a friend is another great option to get started if you don't have much energy and make sure you bring water with you to stay hydrated.

Tips to help obese women lose weight and reduce belly fat.

The next thing is to focus on eating healthier and try to eat five to six small meals a day instead of three large meals to keep your metabolism going. This way you can lose weight all day long even after you have finished with you daily exercise. You should stay away from processed foods with little or no nutritional benefit and eat whole grains. It's important to eat your share of fresh fruits and vegetables and if you can afford organics then go for it. Organic foods don't have the harmful added pesticides and growth hormones.

Eating lean protein such as skinless boneless chicken, fish, tofu or lean beef only once or twice per week, are excellent ways of getting lean protein. Drinking water is very important and many people don't which leave them dehydrated. You should at least drink your body weight in ounces of water every day.

Eat less of the sugars and sweets but understand you are not perfect and cannot eliminate all your favorites in just one day. You have to gradually decrease the amount of sweets you crave and try not to get rid of them all at once. Make realistic goals and don't set high standards or else you will become frustrated and give up.

I truly understand that being an obese women and trying to lose weight is difficult but it does not have to be permanent. There are several options to improve your health and following a healthier lifestyle today.