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Losing That Belly Fat Can Be Simple

By admin on Sunday, May 23rd, 2010 | No Comments

How To Effectively Reduce Belly Fat by Rebecca Welch

Jelly Belly. Love Handles. Dunlap Disease. Whatever you want to call it, the excess fat around your midsection that wiggles and jiggles in all the wrong places just isn’t pretty. Not only is belly fat unattractive, it can be downright dangerous to your health.

Extra fat carried around your abdomen can increase your risk of heart disease. With so many pills, potions and programs flooding the weight loss industry today, many people are left feeling just plain confused about how to effectively reduce belly fat.

The first thing you must know about how to effectively reduce belly fat is that there is no magic bullet when it comes to weight loss. Reducing body fat levels requires a three pronged approach that doesn’t come from popping diet pills or gulping down foul tasting drinks.

Belly fat also won’t come off by trying to spot reduce only doing sit-ups or crunches. It’s just not possible to spot reduce, so don’t waste your time.

So, the question remains, how do you effectively reduce belly fat? Here is a safe, practical three pronged approach to get rid of belly fat.

1. Healthy Meals. Notice the word diet isn’t part of the equation. That’s because the word diet conjures up visions of carrots and celery and not much else. The word diet gives us nightmares of deprivation and hunger, and that’s not the image we’re looking for with permanent weight loss.

Just because the word diet isn’t used does not mean you’re free to gorge on junk food at will. Healthy meals consist of lean protein, lots of vegetables, whole grains and some fruit. Your should consistantly choose foods that are as close as possible to their natural state.

2. Cardiovascular Exercise. Regular cardiovascular exercise will reduce body fat levels. Where should you start? Wallking is great cardio! Put your shoes on and get moving for at least 30 minutes per day.

It doesn’t matter how fast or how far you walk in the beginning, the most important point is that you’re moving your body aerobically on a regular basis. If you don’t enjoy walking then ride a bike, rollerskate, jog, run. Participate in whatever aerobic activity you enjoy.

3. Lift Weights. Yes, you did read that correctly! If you’re wondering what lifting weights has to do with effectively reducing belly fat, then read on. Regular weight lifting has several beneficial effects for those folks trying to reduce their body fat levels.

Muscles burn extra calories. The more muscle you carry on your frame, the more calories you burn in a 24 hour period which translates into extra fat burning power. Muscles take up about one third less space than fat. Muscles give you the power to carry on your daily activities more effectively and with energy to spare.

Learning how to effectively reduce belly fat isn’t a difficult task. The three principle keys to getting rid of your gut rely on diet, cardiovascular exercise and weight lifting on a regular basis.

Remember, you didn’t sprout belly fat overnight and you can’t get rid of belly fat in a day, but you can reduce belly fat if you’re willing to put forth a bit of effort.

by Rebecca Welch

Article Source: http://www.articlesbase.com/advice-articles/how-to-effectively-reduce-belly-fat-65679.html

Machine Training Abdominals On Home Equipment

By admin on Sunday, May 23rd, 2010 | No Comments

A trimmed and toned stomach is something that almost everyone wants. For women, after giving birth, it seems that the stomach muscles just aren’t as willing to bounce back to the way they used to be.

We all try an abdominal exercise routine but who can really resist the promises made by many of the abdominal exercise machines on the market today?

Our bellies can cause us a great deal of grief. So much emphasis is placed on having a trimmed mid-section that if you have an extra little pouch of fat there, you feel very self-conscious about it.

Using one of the abdominal exercise machines that are available may work but it’s really dependent on one factor.

That factor is whether or not you are willing to make a life change. Losing weight isn’t about doing an occasional abdominal exercise on an abdominal machine.

It’s about changing your diet, your physical activity level on a regular basis and making some important lifestyle changes. If you use an abdominal machine but continue to drink sugar laden soda and eat potato chips, your belly isn’t going anywhere.

There are many choices when it comes to increasing your fitness level. If you’ve never really exercised much in the past, you probably don’t want to jump into using one of the abdominal exercise machines at your local gym.

The reason is that your body isn’t going to react well and you can seriously hurt yourself. Walking is a great way to warm up before attempting any abdominal exercise.

Some people who are overweight are embarrassed to go to the gym to work-out. They feel self-conscious about putting on work-out gear and sweating in front of strangers.

The thing to remember is that everyone is there for the same reason and that’s to get in better shape. Most people at the gym are so focused on what they are doing, that they don’t give you a second thought or look anyway.

When I was looking for some exercise equipment recently I decided to visit the gym to get a look at what was out there and more importantly to give it a try to see if it was something I’d enjoy.

They had treadmills, elliptical machines and several different abdominal exercise machines. I experimented with several and soon realized that if nothing else they were effective. I could feel my abs burning after just a few minutes on the abs machines.

I checked out prices on the Internet and then finally decided on a model that fit both my fitness level and my budget. I’ve been using it for a few months and can see some results.

I even feel better when I look in the mirror. Although some people might tell you that abdominal exercise machines are doing the same job as sit-ups, I’d say my newly trimmed and toned tummy is proof that’s not true.

Amy

Cardio And Strength Training Will Supercharge Your Metabolism

By admin on Wednesday, May 5th, 2010 | No Comments

Super Charge Your Metabolism By Robert Adams

If you focus on these 10 Fitness Tips you are well on your way to Getting more Fit and succeeding in your Fitness and Health Goals.

1. Cardio in Combination with Strength Training- If you need to combine your cardio with Strength training then do your Cardio AFTER your Resistance Training workout. You need that extra energy for the Hi Intensity Strength training and you also want to pump blood into your muscles after you have just broken them down from a heavy resistance training program… So Pump it up first then do your Cardio.

2. Exercise in the Morning – A Recent Study showed that after one year, 75% of the morning exercisers stayed with their fitness and health program. Compared to only 25% of those that worked out in the evening.

Exercising early gets you moving and energized as well not allowing yourself to find 1,000 excuses at the end of the day on why you can’t work out.. I am TOO Tired… I am TOO Busy… I am TOO far from the gym… You know!!!!

3. Exercise @ Home – A Recent study by the University of Florida in Gainsville found that those that worked out at home lost more weight than those that trained at a gym. Reason – You are less likely to skip workouts when you do not have to travel to a place to workout….. NO EXCUSES when the gym is @ home.

4. Exercise Outdoors – Anything you do outside brings the elements into play. Wind, hills, and other variables… Plus changing scenary helps keep the boredom out of the workout… No FUN staring at the wall…. If you do train inside, I recommend changing machines often as well as your program settings to keep things FRESH…

5. Treadmill vs. Stationary Bike – Stick with the Treadmill.. Weight Bearing machines always expend more energy than if you were sitting down.. So stand tall and burn more calories…..

6. Interval vs. Long Steady Cardio – Periodic bursts of Hi Intensity training followed by moderate recovery is the Answer!!!! You will burn 1 1/2 times the calories during the same duration if you had done long and steady cardio. In addition, you will even burn 75-125 additional calories after the workout. Also keep in mind that long and steady helps enhance your metabolism.

My recommendation is to do Intervals 75% of the time and mix it up with another 25% of Long and Steady to help mix it up and reduce your chance of injury by over training.

7. One Set or Three? – One set does NOT Get it done… I always recommend when first starting out to do One set, but after an adjustment period of learning proper form and technique, you need to rev it up by doing at least 2-3 sets of each exercise.

A Study published by the Journal of Strength and Conditioning Research found that experienced exercisers who did multiple sets gained significantly more strength than those that just did one set. Three is better than one.

8. Pre-Stretch or Post Workout? – The Journal of Strength and Conditioning Research states that Stretching may temporarily shut down nerve signals, which slows reaction time and reduces strength. Other studies have shown that stretching pre workout does not reduce injury risk.

The best time to stretch is during your weight training workout. Begin all routines with a 5 minute warm up to warm your muscles and get them flexible. It will increase blood flow and make your muscles more responsive. So we recommend stretching in between sets or after your workouts.

9. Free weight or Machines? – Free weights are the way to go. They will make you stronger, because they place more demand on your muscles, since you have to stabilize and balance your body. If you are a novice it might be good without the help of a trainer, to start out using machines.

The way to go for the best long term results for both strength and body toning, is to use dumbbells, barbells, and perform those exercises using a stability ball, standing or last but not least on a bench.

10. Coffee or Carbs? – Carbs are the best. You body is just like your car, in that it needs good quality fuel to run well. When you are training, you are revving your engine and your body needs fuel to keep it going. Caffeine does trigger your muscles to use fat as energy, but Caffeine has so many side effects like headaches, rapid heartbeat and shakiness. As well as some people have problems with Acid reflux disease that does not bode well with caffeine in your system. Eat good quality carbs before your workout for energy and make sure you refuel after you train as well.

If you focus on these 10 Fitness Tips you are well on your way to Getting more Fit and succeeding in your Fitness and Health Goals.

Til next Time… Rob Your Personal Trainer and Fitness Coach

Body Perfect Fitness
The Complete Online Personal Training and Complete Meal Planning Resource brings you: Two outstanding Complete Personal Fitness and Health programs that are supported with your very own Certified Online Personal Trainer and Fitness Coach as well as a Complete and Balanced Meal Planning Program developed around Your Favorite Foods!

Article Source: http://EzineArticles.com

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What It Takes To Reduce Belly Fat

By admin on Sunday, January 18th, 2009 | No Comments

Reduce Belly Fat And Enjoy Better Health – Al Smith – How To Hit Those Weightloss Goals

Belly fat and obesity go hand in hand because when the body starts accumulating fat, the fat inevitably goes to the stomach area. Belly fat can be dangerous because it is associated with obesity which kills over 300,000 people every year in the United States alone.

This is mainly because weight gain is associated with high-blood pressure, kidney failure heart failure, strokes, breathing problems, sleep disorders and even a very low self-esteem given that the media has nothing nice to say about people who are overweight.

This society that we live in does contribute to obesity in one way or another. You don’t  have to go far to realize that there are more junk food drive-thru eating houses than ever before and these cater to a generation that is short on time and just wants to catch a bite.

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These meals are mostly fried foods and are quickly prepared using high calorie ingredients. We also tend to drive even for short distances instead of simply walking.

All these aspects of today’s society, with its remote controls and microwaves, contribute to people accumulating fat more than in previous generations. But what does it take in today’s society to reduce fat?

One way is to be knowledgable on what you are eating. This means that before you eat something you determine that it is good for you by either reading the label or asking about the ingredients. This will also drive you to shop smart whenever you go grocery shopping.

Another way you combat obesity is to become more active. This may mean joining a gymnasium for weight resistance exercise or just jogging and running.

Many cities also have free gymnasiums in their community centers which you can use in your free time. Simple exercise when done consistently and diligently can go a long way.

Al Smith – How To Hit Those Weightloss Goals

Busy People Lose That Belly Fat In No Time!

By admin on Sunday, January 18th, 2009 | No Comments

Unique Lean-Body Workouts for the Time-Crunched Individual
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Warning: this style of workout is WAY different than anything you’ve ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!

Alright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don’t have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.

Please keep an open-mind and don’t worry so much about what other people think, because this is quite different and you may get some funny looks, but you’ll get the last laugh with your new rock hard body! To be honest, most people are too self conscious to try something like this. If that’s the case for you, then that’s your loss.

Here’s how it works:

Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for an hour at a shot, with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.
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