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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Tweet“Belly Fat can be very responsive with the right strategies,” says Michele Olson, PhD, an exercise researcher at Auburn University. Here, science-proven ways to fine-tune your current healthy routine for quick results. It’s very frustrating when you fill your grocery cart with healthy foods, stay away from the ice cream while under stress, wear out your walking shoes and still the belly fat remains. Even though those healthy habits are a great start, as you get older, you need to eat smarter and workout to maintain a flatter stomach.
1. Walk with A Faster Pace
When you walk faster you will on average burn 25% more calories and target belly fat. A recent study from the University of Arkansas found that when exercisers burned the exact same amount of calories a week, those who did shorter, high-intensity workouts had a twenty percent decrease in visceral fat after three months, while those who did longer workouts at a medium pace did not change. Your goal should be two or three weekly speed sessions for about thirty minutes each. If you are not able to maintain that pace for the entire workout, practice intervals, alternating short bursts of speed followed by slower segments.
2. Weight Training
Aerobic exercises such as speed walking or jogging is excellent for blasting belly fat, but a total-body weight training routine improves results and tightens your abdominals even more. A twelve week Skidmore College study found that exercisers who performed a high-intensity total-body resistance workout combined with cardio lost more than twice as much body fat in particular, more than four times as much belly fat (compared to cardio-only exercisers). The resistance training group also ate a high protein diet, while the other group followed a traditional, moderate protein diet plan. Researchers speculate that the extra belly fat loss could be due to the increase calorie burn you receive from weight lifting and extra protein.
Extra: You will be less likely to regain lost pounds. “Whenever you lose weight, it typically comes from both fat tissue and muscle,” explains Olson. “Resistance training helps maintain or even add muscle mass, which slows down your metabolism.”
3. Use the Exercise Ball
To get hardcore abdominals from traditional crunches, use an exercise ball. Research from San Diego State University shows you will activate 40% more of your topmost abdominals (the rectus abdominis) and 47% more of your side abs (obliques). Next add some moves that target your deeper belly muscles, “Crunches are just one piece of the puzzle,” says trainer Jonathan Ross, owner of Aion Fitness in Bowie, MD. “The key to a firm midsection is to strengthen everything under your top muscles.”
Planks are a great way to target this area: Lie face down with upper body propped up by elbows and forearms. Tuck your toes and raise hips and legs off floor so body is in line from head to heels. Hold that position for 30 to 60 seconds. Try a set of side planks next: Balance on one elbow, forearm, and side of foot, with hips and legs stacked and opposite arm raised toward ceiling.
4. Get More Sleep
Eating smart and exercising on a regular basis help eliminate both stress and belly fat, but only if you are getting enough sleep. Holding back on sleep causes levels of the stress hormone cortisol to increase, along with levels of deep abdominal fat. “There’s a definite association between lack of sleep, increased stress hormones, and weight gain,” says Olson. In a six year study, Canadian researchers discovered that adults who averaged just five to six hours of sleep a night were 35% more likely to gain 10-plus pounds and were nearly 60% heavier around the midsection compared to those who slept 7 to 8 hours.
5. Balance On One Leg
If you are already strength training on a regular basis, then you are ahead of the nearly 80% who don’t. Research shows that even basic lower body moves such as squats and dead lifts are a good way to strengthen core muscles and help flatten your abs. Adding a balance challenge, such as standing on one leg, using an inflatable disk or wobble board, helps tone and target every little muscle. “When you narrow your base of support (like standing on one foot) you have less stability so your body engages all of its core muscles to stop you from falling,” says Olson. You should try adding a knee lift to lunges, do single leg squats or just Balance on one leg while you perform upper body moves such as biceps curls and overhead presses.
6. The Ultimate Belly Fat Workout
For quicker benefits, here are all the exercise-related healthy habits and flat belly-boosting tips combined into a weekly routine. If you find yourself short on time, begin with the cardio sessions. Then add total body strength training and finally some abdominal exercises.
Monday: Steady paced cardio workout (about 30 minutes)
Tuesday: Cardio speed/interval workout (at least 30 minutes); total body strength training, including at least 2 standing balance exercises (20 to 30 minutes).
Thursday: Cardio speed/interval exercises (at least 30 minutes); abdominal exercises (about 20 minutes)
Friday: Total body strength training, including at least 2 standing body balance exercises (20 to 30 minutes)
Saturday: Repeat Monday
Sunday: Repeat Tuesday
7. Drink Green Tea
Green tea is good for your skin and helps fight cancer and now researchers say it will help you lose belly fat. A recent study in the Journal of Nutrition discovered that exercisers who drink about 4 cups of green tea a day for twelve weeks lost over 8 times more belly fat than those who drank an ordinary caffeinated beverage (nearly 8% versus less than 1%). Researchers speculate that catechins (phytonutrients in green tea) may help increase the breakdown of fat.
8. Eat Proven Belly Fat Foods
Watching portions, counting calories and minimizing junk food are all flat belly essentials, but some foods can make it easier to achieve your goal. Foods such as whole grains, nuts, dairy products and fish all help speed up your metabolism and reduce belly fat.
Follow these simple belly fat shortcuts today and get those hardcore abs you always dreamed of.
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 so harmful to your health because the visceral fat that builds up in your body can affect your major organs, such as your heart and liver. When fat increases over time, it may lead to diabetes, heart disease, high blood pressure plus other weight related issues.
Dr. Travis Stork, E.R. Physician, says “It’s fat that you don’t need, and this is where all those reactions begin such as the pro-inflammatory process that can lead to heart disease, diabetes, and so many other ailments. And if you believe you are immune from this because you are too young, think again.”
Dr. Travis says, “Oftentimes as we go through life, we don’t consider the consequences of our actions. We don’t think about how this food is going to affect our health ten or twenty years down the line.” Simple everyday choices such as breakfast or no breakfast sit or stand and stairs or elevator can be a determination of your long-term health and longevity.
You may not know this, but you “burn three times as many calories by walking up the stairs as opposed to walking on a flat surface,” explains Dr. Travis. “Walking thirty minutes a day can increase your lifespan by 3 years. Even flossing your teeth each day can add 6 years to your life. Dr. Travis says “The choices you make today could prevent your own visit to the E.R. someday.”
Belly Fat Foods:
Beans: Beans are loaded with fiber plus protein to fill you up and curb your appetite without filling you out. Dried beans are the best because they are very cheap and low in sodium.
Eggs: Eggs also have an excellent source of protein and help you feel fuller longer. A study showed that people who ate two eggs each day lost 65% more weight than those who didn’t.
Berries: Berries have a good source of antioxidants and are loaded with essential vitamins and fibers.
Milk: A Harvard research study showed that individuals who ate three servings of dairy per day, 60% were less likely to be overweight. If you don’t like milk then you can choose Greek yogurt instead. Cheese is also fine in moderations and one ounce of cheddar cheese contains 7 grams of protein. Calcium and vitamin B12 are great for bone health and dairy products such as milk contain these.
Grains: When you’re choosing grains make sure you pick whole grains. White acts as sugar in the body and the check the ingredients for stone-ground whole wheat. Whole grains are awesome because they prevent overeating.
Snack Aisle Foods That Burn Belly Fat:
Dark Chocolate: 70% cocoa ensures it’s not loaded with sugar and it’s a much better choice compared to other chocolate.
Nuts: They are the perfect afternoon snack and all of them are good. They are loaded with good fats and satisfying protein.
Popcorn: This is a whole grain and only has twenty calories. The best snack for a movie that helps you get a lean belly.
Belly Fat Exercises to Lose Stomach Fat:
When you want to lose belly fat it’s not about crunches it’s about torching. You torch belly fat with intensity and planks are the way to go because you tighten your body core. To do planks you get on your elbows in a push up position, tighten your core and hold it for 15 seconds. Then, you roll onto your side and hold for 15 seconds. With this you are engaging your core, front and back. People who do high intensity workouts thirty minutes each day for three days per week lost ten percent of their belly fat.
Takes these simple tips into action and be on your way to a flatter stomach. Remember to consult with your health care provider or physical before you make any major diet or exercise changes to lose belly fat.
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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
TweetIf you have been struggling to lose weight, then you may have come to the conclusion that it is absolutely impossible to do so. The truth is that it doesn't have to be all that difficult. However, if you think that reducing those extra pounds is a quick and easy process that doesn't require any effort on your part, then you are wrong. If you are passionate about weight loss and you're ready to follow a sensible dieting plan, get moving and change your attitude, you will lose weight more quickly.
Many times it seems as though diet and weight loss plans are a regular part of our lives; coming and going more often than we would like to admit. These are usually fad diets that we rely on to in the hopes of finally finding the one that "really works". However, it's not a wise idea to start any diet before you fully understand it. The good news is that there are diet programs that have been proven to work. Another thing that you may want to think about is that weight loss is not a one-time physical act. Instead, it's a lifestyle change that you incorporate into your everyday life.
There are several reasons why people don't stick to weight loss programs, but lack of motivation often isn't one of them. What's needed are some basic ways of increasing the odds of success. Here are some things you can do to put the odds in your favor.
1. Stay focus - A lot has been said about willpower and its lack of effectiveness. The issue with willpower is that it sets up the wrong mindset. When you think about it, you only need willpower when you are feeling deprived. Once you begin thinking about things you can't have, or how hard it all is, you are setting yourself up for failure. You need something better, and that's where focus comes in. It's the opposite of willpower. Focus on why you want to lose weight, what your ultimate goal is, and how you will feel once you reach your specific weight. When you're focused, you are thinking about the positive aspects of your weight loss plan which is a good thing.
2. Get moving - Some people like to call this exercise, but at the same time, that word has negative connotations for a lot of people. No matter what you call it, you need to get physical if you want to increase your chances of success. The key is to engage in activities that you enjoy. This could be going for a walk, bowling, dancing, gardening, or swimming. Always remember that any extra activity equals extra calories burned.
3. Effort - That's right, weight loss takes effort. There is no way around it. Fortunately, the more effort you put in, the more weight you will lose.
Keep these three easy weight loss tips in mind and maintain a diet and exercise routine that's right for you. It may seem hard at first but once you get going and see results it will become second nature to you. Start today and become a healthier person tomorrow.
TweetAccording to Senior Dieticians Mukta Vasishta and Sunita Roy Chowdhary, the real cause of the beer belly is not totally caused by drinking alcohol. Vasishta says that the real cause of a beer belly is excess calorie intake and not burning enough calories because of a sedentary lifestyle.
The people who have a beer belly are not healthy because the visceral fat deposited leads to secretion of cytokines which cause chronic inflammation and disease. According to Chowdhary, it would be a great choice to lose weight if you are a male with a waist size above 40 inches and a female with a waist size above 35 inches. He also says the main cause of obesity is consumption of excess calories (overeating) and Cushing’s syndrome (which is a health condition that comes from long-standing contact of the body's tissues to high levels of the hormone cortisol) and certain drugs may also be the cause.
Mukta Vasishta mentions that to prevent this type of obesity you must lose weight, relieve stress by meditation and breathing exercises, drink plenty of water and eat a proper diet. He says Liposuction removes subcutaneous fat and not the visceral fat because it is too close to the internal organ which is not safe. Chowdhary states that one must eat a healthy balanced diet and daily routine exercise. Do not overeat and exercise at least 30 minutes a day to lose weight and reduce belly fat successfully.
TweetAlmost any type of surgical procedure comes with risks, some have higher risks than others. When it comes to gastric bypass problems the risks aren't only associated with the surgery but with the lifestyle after the surgery is done. In order for you to have a successful outcome it's very important that you fully understand, and follow, your doctors post operation advice when it comes to the type and amount of food you can eat.
For most people the potential health benefits well outweigh the risks. Everybody knows that to be overweight is to welcome numerous health issues such as high blood pressure, high cholesterol, diabetes, stroke, and heart disease. For people who are hundreds of pounds overweight the sheer act of moving at all can be close to impossible which will make weight loss next to impossible without some kind of medical intervention.
This is a following list of some of the most common surgery complications:
2. Anesthetic complications
4. Leaks where the incisions are located.
5. Bleeding post surgery.
6. Blood clots.
7. Kidney failure.
Because many of these risk factors are exacerbated by carrying too much body fat, your doctor may require you to lose weight prior to the procedure. It's important that you understand that this type of surgery is not an easy way out. You will need to be strict with yourself both before and after the surgery. You will set yourself up for failure if you go into this with the idea that this is some kind of quick fix, or easy solution for weight loss. You will still need to eat healthy and exercise daily, just like everyone needs to do if they want to lose weight.
Another thing that you should consider is that due to the bypassing of part of your stomach and small intestine, your body will have more difficulty absorbing nutrients. For this reason you will need to take a vitamin supplement. Most often your doctor will recommend iron, calcium, protein, and B-12 to name a few. These are the vitamins and minerals that won't be as readily absorbed by your body after your surgery.
Another common side effect of the surgery is depression. Up to 23% of the people who undergo the surgery report feelings of depression after surgery. This is commonly thought to occur because many people blame all the problems in their life on the fact that they are overweight and they subconsciously expect their life to be wonderful after the surgery. When they realize that they have many of the same problems after the surgery as they did before the surgery they can get depressed. That's why it's so important for anyone thinking about the surgery to make sure they have realistic expectations about what the surgery can, and cannot, do for their lives.
For many people who are morbidly obese, a gastric bypass can literally mean the difference between life and death. It isn't something that should be entered into lightly. Much thought and care needs to go into your decision to undergo gastric bypass surgery. It's also important that you carefully consider all the possible gastric bypass issues both during and after the surgery that you may encounter so that you can be prepared for them when, and if, they occur.
TweetIt’s very frustrating how those few extra pounds of belly fat seem to makes its way onto our bodies without notice. Then, all of a sudden, it seems as though those extra pounds of stomach fat have all been added at once. Maybe it’s a glance in the mirror, or worse, a comment from a friend who you haven’t seen in a long time. Whatever it may be, you are ready to lose weight and become a healthier person. You want to look and feel great. The problem is, there's so much conflicting information about the most effective way to lose weight and get a flat stomach naturally.
This upcoming solution may not be at the top of everybody's list for ways to lose weight quickly, but it’s proven to work. Most importantly it should be added to your list for reducing those extra pounds on a daily basis. This tip may sound a little silly or simple, but you can't argue with results. So, what is this method? Portion control and it can actually be a lot fun and at the same time healthy!
For starters, when you focus on your portions, it is not necessary to bring along a huge calories counter guide every time you go out to eat. I used to hate trying to be "casual" when using those, because I just knew all of the other diners were watching me; thinking of how fat I was which is very embarrassing.
A simple way of controlling your portions is putting less food on your plate. How easy is that huh? Well not so fast! If it was that easy we would all be at our ideal weight. Yes, by all means, make an effort to put less food on your plate. Here are a few more ideas to keep portions minimized so you can lose extra weight and get a flat stomach:
Don't worry about cleaning your plate. Instead, make it a habit to leave a few bites on your plate. Using smaller dishes will give the illusion that there is more food on your plate. You can even eat on a saucer instead of a large dinner plate. Granted, you may have to fill it a second time, but all in all, it's an easy way to limit the amount of food you're eating.
A big issue for many people is that they eat so fast that they are technically full long before they feel full. Reduce the speed with which you normally eat. This will give your stomach more time to signal the brain that it is full. Eating to fast stimulates a hormone that can cause overeating so take your time and enjoy your meal.
The beauty of doing it this way is that you can eat the same foods you have always enjoyed. You should still add more healthy foods to your diet, but you don't have to give up any foods if you can keep the portion sizes under control. This is a stigma that many people encounter when trying to lose weight or belly fat but it turns out that you don’t have to get rid of all your favorite foods. Once you get use to it, it will become a second nature weight loss strategy you will utilize everyday. There are many other things you can do, too. Imagine looking good in the mirror, or being complimented by a friend the next time you see them. Start you dieting plan today and see incredible improvements in weeks to come.