Announcing The Best Way To Burn Fat Off Stomach

October 3, 2011 By 1 Comment

Your searching for the best way to burn fat off stomach so you can copy the cover model look on your favorite fitness magazine, right?

Then feast your eyes on the one tip I’ll reveal here which ignites a flurry of fat burning power you didn’t know existed in your body.

That’s right!

All it takes is one simple tip and your entire body chemistry can change.Best Way to Burn Off Stomach Fat

And it’s easy…

Instead of spending countless hours in the gym, unsure if the hard work will pay off. Why not guarantee it.

Don’t shake your head and mutter to yourself, “ya right!”

You really don’t have to spend long hours in the gym to find the best way to burn fat off stomach.

Let me clue you in.

Eighty to ninety percent of your weight loss will come directly from the foods you eat. And when you charge your metabolism with the proper amount of protein, carbohydrates and fiber. You will scorch belly fat easier than you ever imagined.

You’ve known about eating 6-8 meals a day.

But did you know in order to effectively keep your metabolism gobbling up fat like Pac-Man devours ghosts, you need to cycle carbohydrates correctly.

Notice: I didn’t say to stop eating them, you just need to cycle them properly so your body doesn’t feast on muscle for it’s energy.

Here’s what you need to do.

Every morning…and yes it will be boring, every morning you need to eat a small bowl of oatmeal. Your body needs energy to start the day off and to awaken the sleeping furnace we call the metabolism. Then, cut out all carb’s for the rest of the day.

Then on every fourth day….eat a source of complex carbohydrates at every meal up till dinner time.

Don’t worry, you might look thicker the next day. But the follow three days you’ll be amazed as the weight and stomach fat evaporates before your eyes.

The best way to burn fat off stomach is by cycling your carbs.

And while were chatting about eliminating stomach fat, read this article as it can help you understand why aerobic exercise trumps resistance training.

Read on my friend…

Body Work: Burn that belly fat

Adam’s journal

I’ve read some articles about how dangerous belly fat can be, especially for men. What’s the best exercise strategy for reducing the spare tire?

Dr. Prescott prescribes

We may think of belly fat as that unsightly layer that lies just beneath the skin and causes the so-called muffin top. But when physicians and researchers talk about belly fat, they mean fat that is located deep within the abdominal cavity and fills the space between organs. This type of fat, which is most common in men, has been shown to increase your risk for heart disease, diabetes and certain types of cancer.

Generations of PE classes would lead you to believe that a steady diet of core resistance training would offer the best hope at whittling away our middles. But a recent study from Duke University suggests that hitting the roads may be the best way to melt belly fat.

In the study, researchers randomly divided overweight, sedentary subjects into three exercise groups. The first group performed resistance training three times a week, doing 3 sets of 8 to 12 repetitions of 8 different exercises. The second simply jogged 12 miles a week. The third group did a full complement of both types of training.

After four months, researchers tested the volunteers. In the subjects who did resistance training, researchers found only a reduction in the levels of fat directly beneath the skin. But in the joggers, they found reduced belly fat as well as improved insulin resistance and levels of liver enzymes and triglycerides, all known risk factors for heart disease and diabetes. Researchers found that the combined exercisers had results that were indistinguishable from the joggers.

Resistance training, which typically involves weight machines you’d find at a health club, is great for improving strength and improving lean body mass. But if you’re overweight and want to lose belly fat, aerobic exercise appears to be the best solution. And the reason appears to be pretty straightforward: In the study, the joggers burned 67 percent more calories than the resistance trainers.

The results of this study suggest that other forms of aerobic exercise — bicycling, swimming, high-intensity aerobics — are also effective at ridding the body of belly fat. But what really seems to count is how much aerobic exercise you do. The more calories you burn, the better off you’ll be.

Prescott, a physician and medical researcher, is president of the Oklahoma Medical Research Foundation. Cohen is a marathoner and OMRF’s senior vice president and general counsel.

Article Source: Newsok.com

You can do this!

- Tom

Read even more tips to help burn of stomach fat below.

 


 

 

Filed Under: Eating Strategies, Lose Belly Fat, Rock Hard Abs Tagged With: , , ,

How to Get Rid of Excess Stomach Fat in 3 Easy Steps

October 3, 2011 By Leave a Comment

So you want to know how to get rid of excess stomach fat and you want to do it as fast as possible. Well, your in luck! In just a few minutes I’ll reveal the three steps you’ll need to follow, a path if you will to a slimmer and healthier looking you.

Not only will you’ll find out something new by reading this article.

I will also share with you an article I found which will help avoid adding excess stomach fat over the upcoming holidays.How to Get Rid of Excess Stomach Fat

Kind of a preventive maintenance program for your body.

How to get rid of excess stomach fat begins with these three steps.

  1. Garbage in – garbage out! You will find most common advice in articles littered all over this site like get rid of spare tire fat. So let’s skip the basics and dig a little deeper today. Abstain from all types of alcohol and sugary drinks like cola and fruit juices. Why gulp down empty calories when you can replace them with a protein shake or a water. Every drip of sugar crossing your lips is a adding another layer fat on your belly, especially beer and mixed cocktails, they’re laced with bad stuff.
  2. Use your in-between meals to add sources of protein. Protein bars, shakes, almonds or lean cuts of deli meat are great snacks to fill up your belly when you are in a pinch for a healthy food source. In fact, treat yourself now and then to a bowl of plain popcorn.
  3. Use all natural peanut butter instead of the brand name garbage filled with preservatives. All natural peanut butter will always have a small amount of oil on top when you crack it open. If you plan on mixing up delectable protein shakes during the day, toss in a couple of teaspoons of peanut butter for flavor and added protein.

Now here’s an article I found to help you prepare or the holidays arriving just around the corner. Halloween, Thanksgiving and Christmas are just around the corner and this article will prepare you and help you learn how to get rid of excess stomach fat.

How to get rid of your holiday tummy

By Caroline Jones

So you spent all that time getting in shape for your holiday, only to undo your saintly behaviour with two weeks of boozing and eating out every night.

And now you’ve come home with a good half a stone of extra baggage, nestled snugly around your belly.

But don’t worry – you’re far from alone! This year Coleen Rooney’s waistline seemed to expand as she enjoyed a string of indulgent summer breaks around the world.

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And although the TOWIE girls have a strict ‘no carbs before Marbs’ ban to ­ensure they look fab on the beach, if Lauren Goodger’s recent curvier shape is ­anything to go by, the rules clearly ­slacken as soon as they are out there in Spain.

The good news is, it’s possible to shed that holiday weight gain almost as ­quickly as it appeared. Just stick to our easy but effective plan and you can drop up to half a stone in two weeks.

Your post-hols body blitz rules

All you need to do for the next two weeks is pick your meals from the diet planner (right). Eat plenty of detox foods and keep to the following five rules…

1) Ditch the booze

Why? Alcohol is nothing but empty calories that go straight to your tummy and cutting it out is one of the fastest ways you can lose a spare tyre. Plus, let’s face it, most of our bodies could probably do with a break after a booze-filled summer break!

2) Don’t eat any carbs after 6pm

Why? Not only do they leave some people feeling bloated, carbs are also full of calories so just by avoiding them after 6pm, you can lower the total number of calories you eat in a day quite considerably. Simply replace potatoes, pasta or rice with lots of steamed vegetables, salad or fruit.

3) Ban ready meals and takeways

Why? They’re packed with fat, salt and other additives, which can trigger water retention and bloating.

4) Swap ordinary tea for green tea

Why? Research shows green tea is a great fat burner that can help boost weight loss. It’s also packed with anti-ageing antioxidants to help you keep hold of ­that youthful holiday glow.

5) Go for a 30-minute brisk walk, jog or bike ride, four times per week.

Why? You need to rev up your sluggish post-holiday metabolism and regular, moderate exercise is by far the single best way to do this.

Healthy holiday habits to hold on to

Believe it or not, not everything you did on your beach break was bad for you! Here are some diet-friendly tricks it’s worth continuing once you return to Blighty – your waistline will thank you for them.

Having a decent brekkie

On holiday we tend to tuck into a hearty breakfast. This is good news because studies show that people who eat breakfast tend to be slimmer and lose more weight when they diet. It’s worth getting up ­10 minutes earlier just to make sure you eat before leaving the house.

Swimming regularly

While away you no doubt made the most of the local beach or pool so don’t stop once you’re back. And it’s fine to be realistic – you’re unlikely to find the time to swim every day but aiming for once ­a week is achievable.

Sneaking in a siesta

Many of us slip into the local habit of having an afternoon nap while abroad. This not only leaves you feeling refreshed – recent research suggests a power nap can also stop you making unhealthy choices when it comes to food. It might not be possible during the working week but try and squeeze in 20 minutes on Saturday and Sunday.

Walking everywhere

From sightseeing to shopping, you probably found that on holiday you did far more walking so try and keep this up at home – even if it’s just a 10-minute trot around the block in your lunch hour.

Mediterranean-inspired meals

Scientific research has shown that people who eat a Mediterranean diet are typically slimmer and live longer than those who do not. To eat continental-style, stock up on plenty of fresh fruit, vegetables, rice and fish. Plus, when you can, cook with ­heart-healthy olive oil.

Six ‘beat the holiday bloat’ superfoods

(1)Water – We’ve all heard it before, but six to eight glasses of water really is the best way to flush out any impurities in your body and reduce bloating. A glass of water before every meal is also a great way to take the edge off your hunger so you don’t overeat.

(2) Ginger – Ginger not only ­kick-starts your metabolism, it also has great detoxifying ­properties to encourage your body to kick all that holiday overindulgence out of your system once and for all.

(3) Watercress – This superfood is perfect for detoxing as it is crammed full of vitamin C. Gram for gram, it contains more ­calcium than milk and more iron than spinach. Simply add to salads or sandwiches.

(4) Pineapple – This tasty tropical fruit contains an enzyme called bromelain, which gives your digestive system a boost.

(5) Parsley – One of nature’s cleansers, a sprinkling of freshly chopped parsley on to your meal can help improve kidney function, which ­in turn promotes the body’s ability to remove toxins.

(6) Almonds – These tasty nuts are high in essential fatty acids, calcium and magnesium, all of which help banish water retention. Plus, ­the ­vitamin E they contain can help balance your hormones out and ­banish the cravings brought on ­by ­premenstrual syndrome.

Your food planner

Pick a meal from the choices below and two snacks per day.

Try to get a good combination of cereals and lean protein (fish or chicken). Make sure that you eat lots of fruit and vegetables every day.

Breakfasts

● Muesli with one pot of low-fat yoghurt

● Two slices of granary toast with peanut butter

● Banana milkshake made of semi-skimmed milk with a pot of low-fat banana yoghurt and one chopped banana

● Porridge made with semi-skimmed milk and ­a handful of blueberries

● A boiled egg accompanied by two slices of granary ­toast and a kiwi fruit

Lunches

● Smoked mackerel salad with ­a jacket potato

● Sardines in tomato sauce on two slices of granary toast● Avocado and bacon salad with a single grilled rasher of bacon, half an avocado, a splash of lemon juice and ­a pinch of black pepper

● Tuna and sweetcorn sandwich on granary bread with low-fat mayo

● Jacket potato with spicy tomato salsa, soured cream and salad

Dinners

● Grilled trout ­with flaked almonds ­plus some steamed broccoli and ­baby sweetcorn

● Baked cod in foil with low fat garlic Boursin cheese and some asparagus● Lean steak, grilled, served with cooked tomatoes, mushrooms and salad

● Salmon steak, baked ­with some lemon juice and garlic, with ­a tomato and mozzarella salad

Snacks

● Low-fat yoghurt

● A handful of nuts

● Two oatcakes with peanut butter

● Vegetable crudites with low-fat yoghurt

● Chunk of low-fat cheese

● One small banana

● Glass of freshly squeezed juice

● Pot of natural yogurt

Article Source: Mirror.co.uk

Now you have some ideas to fire up your imagination and some tips to help you shed belly fat.

And you can achieve a leaner midsection if you just set some goals and stick to them and work towards them.

Think about this.

What’s important now?

W.I.N.

Every time you think about eating something unhealthy. Tell yourself you want to win. And think what’s important now.

Rooting for ya!

- Tom

Check out these article while you stopped by and you’ll have even more tips to use.

Filed Under: Eating Strategies, Lose Belly Fat Tagged With: , , , , , , ,

Quickest Way to Tone Abs Starts Here

October 1, 2011 By Leave a Comment

You want the quickest way to tone abs? Whoo…it would be nice if I could snap my fingers and the fat would melt off your belly.

It’s not reality and it will never happen  as fast as a magician pulls a rabbit out of a hat.

Though it’s possible if you follow a proper eating plan and sprinkle in some fitness.quickest way to tone abs

And before you know it…PRESTO!

The quickest way to tone abs.

Read these thoughts on toning your midsection. Though they are basic, they will help you put your best food forward.

Suffering from Jelly Belly? 4 Ways to Tone Your Mid Section

A jelly belly is not only unattractive, but can also pose serious health risks. Research has found that individuals who carry large amounts of fat in their stomach are more likely to experience heart attacks, strokes and other serious health conditions. In order to prevent or eliminate a jelly belly, be sure to participate in cardiovascular exercise, drink lots of water, and choose the right foods.

1. Walking

Walking is probably one of the best all-around exercises that you can do to to help eliminate a jelly belly. Walking is a form of cardiovascular exercise, which has found to be the best way to get rid of excess body fat. According to the US Surgeon General, in order to lose weight and keep it off, you must perform some type of cardiovascular exercise for at least 60 minutes most days a week. While finding 60 minutes of time in your busy schedule may seem intimidating, it is essential if you are serious about losing belly fat.

Remember that the 60 minutes don’t all have to be done at one time. You can do 15 minutes in the morning and at lunch, and wrap your day up with a 30 minute walk in order to achieve your goal of a total of 60 minutes.

2. Belly Dancing

Belly dancing is another great, less traditional way to help cut off some of that unwanted belly fat. Belly dancing may be a great choice for you if you have already tried unsuccessfully to lose the weight through walking. While belly dancing is definitely a form of cardiovascular exercise, it also requires you to twist, turn and rotate your torso in unusual ways that you are not accustomed to. Adding these moves to your daily exercise routine may be just what the doctor ordered in your goal of losing stomach fat.

3. Drinking Plenty of Water

It is always important to remember to increase the amount of water that you drink when starting a new exercise routine. While water is essential to help keep you hydrated, it can also be important in flushing some of the toxins from your system that may be contributing to your weight gain and/or retention. Though the normal, healthy adult is counseled to consume at least 64 ounces of water per day in order to have the best health, those interested in weight loss should increase the intake to between 70 and 100 ounces.

4. Eating Right

Finally, be sure to eat a diet that is rich in fruits and vegetables, whole grains and healthy fats. Eating the right kinds of foods will not only make you feel better, but can play an important role in how your health is represented on your exterior. Research has found that eliminating high fat foods may also be effective in decreasing fat stores on your body. For best results, cut out the chips, candy and other foods that are high in fat and simple sugars.

Article Source: FitDay.com

Now I’m not so sure about using number two…especially for guys.

But the other three tips are spot on and are a few of the quickest way to tone abs.

Let’s dissect number one.

Can you really tone your midsection just by walking 60 minutes a day? Yes…if it elevates your heart rate. If  you don’ televate, then you won’t earn the results you covet. I suggest a brisk pace which raises your heart rate faster than it’s resting rate.

If you read number three, then  you know water is needed for most bodily functions and it’s important to stay hydrated so you can fuel your metabolism correctly. Plus, it keeps the belly full and staves off hunger pains.

Hopefully these will help you attain the lean look you desire since these are some of the quickest way to tone abs.

- Tom

 

Filed Under: Lose Belly Fat, Lose Love Handles, Tone Abs Tagged With: , , , , ,

3 Secrets to Six Pack Abs Revealed

September 30, 2011 By Leave a Comment

You ready to learn the secrets to six pack abs? Then let me share with you three exercises I found to be useful in eliminating stomach fat and revealing eye popping sexy abs.

Its all about the sexiness isn’t?

Secrets to Six Pack AbsSecrets To Six Pack Abs

Walk into a gym and who do you ogle? The thirty five year old mom who’s 47 pounds over weight. Or the tiny blonde in the corner churning out rep after rep.

Or…

If you’re a lady, do you check out the 48 year old guy with a guy the size of a wheel barrow walking on the treadmill or the hunk admiring himself in the mirror.

Let’s be honest. Fit bodies are sexier than hell!

I want it, you want it.

So read this article, I think it may help you out.

Three Surprisingly Strong Ab Exercises

Written by: Adam Campbell

Back in 2002, University of Virginia scientists estimated it would take 250,000 crunches to burn a pound of fat. We’re pretty sure the researchers published this statistic to make a point. But after almost a decade, that point still may not have hit home. “I’m amazed at the number of people who think that simply doing ab exercises like crunches and situps will make their belly disappear,” says Craig Rasmussen, co-creator of 24-Hour Abs, Men’s Health’s newest ab-sculpting program. “That’s probably the least efficient way to reveal your six-pack.”

The real secret: Work every inch of your body, not just your abs. “Muscle is your body’s primary fat burner,” says Rasmussen. So by choosing the right exercises — multi-muscle movements that burn lots of calories, but that also simultaneously train your core — you can truly carve out a washboard. And you can start today, with these 3 genius “ab” exercises.

1. Mountain Climber with Pushup
Why it works: Sure, the pushup is a great movement for your chest, shoulders, and triceps. But it’s also a great core exercise. Why? Because to do it right, your core muscles have to work over time to keep your spine stiff, according to a recent Canadian study. And when you combine this classic move with an ab exercise called the mountain climber, it engages your core even more. Watch the video to see how to do the exercise with perfect form. Try doing to 10 to 12 reps, or simply perform sets for 30 to 60 seconds at a time. And for more ways to improve the pushup — and other classic moves — discover these 18 Exercise Upgrades.

2. Turkish Getup
Why it works: When people first hear of the “Turkish getup”, their typical reaction is to chuckle. Then they try the exercise. No one chuckles after that — at least not if they do it right. At its core, the Turkish getup is a super-simple movement: You lie on your back, holding a kettlebell or dumbbell above one shoulder. Then you simply stand up, while keeping the weight above you at all times. This not only helps build total-body strength — including your core — it’s also a great way to torch calories. But as simple as it sounds, there are plenty hard-to-notice details that can help you get the most out of this move. So watch the video to learn the seven steps of the Turkish getup. A good place to start: Do 3 reps — or “getups” — with each arm; rest 60 seconds, and repeat one more time. As fitness expert David Jack says: “Get this exercise right, and it will do amazing things for your body.” (On the flip side, there are surprising things that can hurt your body: Find out How High Heels Can Make A Woman’s Breasts Sag.)

3. Pushup-Position Row with Squat Thrust
Why it works: Now and then, an exercise becomes popular seemingly overnight. That’s the case with the pushup-position row, which is a good way to work your back, and even better for strengthening your core. (Every time you row one dumbbell, your core muscles have to fight to keep your body stable.) However, we’ve discovered a way to instantly make it more effective. In fact, you might think of it as turbocharging this exercise. How? By combining it with the classic squat thrust. This boosts the demand on your cardiovascular system and increases your calorie-burn, helping you melt belly-fat as you sculpt your abdominals. Try doing this exercise for 30 to 60 seconds, then rest 30 to 60 seconds and repeat one to two times. And don’t forget the old fitness joke: To really lose belly-fat, you’ll need to also perform the “plate push-away.” That is, you need to push your plate away before you eat too much — especially when you’re faced with one of these 25 Healthy Foods That Aren’t.

Article Source: The Post Game.com

All in all these are three kick ass exercises you can start using today to learn the secrets to six pack abs.

Most people want the lean body that exudes sexiness. Only a few are willing to pay the price.

Are you willing to become a lean, mean health machine?

Then don’t hesitate get started today.

- Tom

Check out these articles to discover more.

 

 

 

 

 

Filed Under: Lose Belly Fat, Rock Hard Abs, Tone Abs Tagged With: , , , ,

Fastest and Easiest Way to Lose Love Handles

September 30, 2011 By Leave a Comment

Imagine knowing the fastest and easiest way to lose love handles.

Can you picture your midsection leaned out and sexier than ever! Then dive into this article and stay glued to every word as you’ll soon have the fastest and easiest way to lose love handles.

As you know by reading other posts like get rid of spare tire fat around waist it all begins with the type of foods you pop in yourFastest and Easiest Way to Lose Love Handles mouth.

That’s right!

Eighty percent of your fat loss will come from your dietary intake.

Lose Those Love Handles

Two moves to slim your waist and lower risk for heart disease and diabetes

By Denise Austin

Snug tops and low-riding pants make the need to lose love handles and have a lean waist more apparent than ever. But there’s an even better reason to aspire to a trim midsection: your health. A waistline of 35 or more inches puts women at risk for life-threatening conditions such as heart disease and diabetes. Smart eating, aerobic exercise, and ab-tightening moves such as the ones below will help you lose love handles and keep you out of the danger zone.

The moves target the obliques on the sides of your torso. Do two or three sessions a week, with a rest day between workouts.

Seated Knee Drop

Keeping your spine straight, sit back on your sit bones with your knees bent and feet flat on the floor, ankles touching. Place your hands on the floor behind you for balance.

Contract your abdominal muscles, and lower your legs to the left until they are about 6 inches from the floor, keeping your ankles pressed together and your shoulders forward. Your feet will roll, but they should stay on the floor. Hold for a second, and then use your abs to slowly pull your legs up and over to the right. Don’t let your knees simply fall to the side; keep the move controlled. Repeat from side to side for 1 minute.

Side Crunch

Lie on your right side with your legs extended. Wrap your right forearm across your waist and rest your right hand on the left side. Bring your left hand behind your head, so your left elbow points toward the ceiling. An easier version: Don’t lift your leg; lift your upper body only.

Using the obliques on your left side (not your right arm), pull in your abs and lift your right shoulder off the floor about 2 to 3 inches, while raising your left leg about 12 inches. Hold for 2 seconds, and then slowly return to the starting position. Start with 5 to 8 reps on each side, and work up to 12 to 15. Do one or two sets with 1 minute of rest in between.

Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.

Article Source: Prevention.com

It really doesn’t matter if your guy or a girl…these movements will work.

You should also try and contract your muscles during each movement. Contracting them will help stabilize the core and strengthen the muscles your targeting.

And as you know…your diet must be cleaned up for the fastest and easiest way to lose love handles to work.

Drink more fluids, add some lean sources of protein to each meal and try to fit in six to 8 small meals a day.

Become a food grazer instead of a hoarder.

And stay focused on your goal. It’s so easy to shirk off the responsibilities of weight loss and cast blame on other people when you stumble.

You responsible for every action, when you accept that simple fact. It will help you attain your goals and it will get you back up on the horse when you stumble.

I’m rooting for ya!

- Tom

Make sure you read these tips to discover more.

And pass it on..other need help, share below.

Filed Under: Lose Belly Fat, Lose Love Handles, Tone Abs Tagged With: , , , ,

How to Get Rid of Pot Belly In 3 Simple Steps

September 29, 2011 By Leave a Comment

Ready to crack open your mind and learn how to get rid of pot belly?

Awesome…

…you know the ill effects of excess stomach fat so I’ll spare you the details.

Today I want you to take the three tips I’ll reveal and put them to work for you and your health. Once you learn how to get rid of pot belly, you should read the article I’ve added below.

You’ll soon see American’s are not the only ones who want to gain self confidence in a new and improved body.

This isn’t about anyone else but you. You are the one who will need to place these tips into an action and you have to spark the fuse which lights a new and improved lifestyle.

How to Get Rid of Pot Belly

  1. Fuel your metabolism and force it to burn fat every second of every day. Eat six – seven small meals a day. Each meal should contain a lean source of protein and a complex carbohydrate. Your portions should be about the size of a deck of cards.
  2. Your dietary needs will account for 90% of your weight loss. The rest will come from exercise. Shoot for resistance training for your entire core. Performing crunches every day will not get rid of stomach fat, total core improvement will.
  3. How do you think you food passes through your system? Of course, by the digestive system. Add more fiber to your diet and you’ll see faster results. If you can’t find it via food sources, then supplement it. Start off slow…and then up it as the weeks progress. Right now I’m at 70 grams of fiber a day, don’t go higher than that, trust me.

You know have 3 simple and effective tips to eliminate your pot belly.

The rest is up to you.

And as a bonus…read this article, it reveals even more.

 

Have belly fat? Hit the treadmillHow to Get Rid of Pot Belly

New research finds that your best bet for trimming belly fat is vigorous aerobic activity, such as jogging or brisk walking, rather than lifting weights.

“If you are overweight or mildly obese and want to lose fat, belly fat, visceral fat, liver fat, vigorous aerobic training was better than resistance training,” said researcher Cris Slentz, an exercise physiologist at Duke University Medical Center in Durham, North Carolina.

The study, announced last week, appears in the American Journal of Physiology, Endocrinology and Metabolism.

Participants in the eight-month study were assigned to one of three groups. One group walked on a treadmill on an incline for 12 miles (19 km) at 80 percent of their maximum heart rate each week; another group lifted weights, doing three sets of eight to 12 repetitions, three times a week. A third group did both workouts.

The focus on the study was on visceral fat, or inside fat located deep within the body around the stomach as opposed to subcutaneous fat (aka muffin top fat), which lies directly under the skin. Although any kind of extra padding around your waistline is considered unhealthy, too much subcutaneous fat is much more dangerous, researchers said.

Slentz stated the aerobic training group was the most successful in reducing their visceral fat, and the reason behind that is simple, intense aerobic training burns up more calories.

Another research-backed way to trim your waistline? A new study published last week suggests that a diet high in protein and dairy is an effective way to trim fat, specifically, belly fat. That study, funded in part by the Dairy Farmers of Canada and published in the September issue of The Journal of Nutrition, compared three groups of overweight, premenopausal women who were put on different diets: low, medium and high amounts of dairy, coupled with high or low amounts of proteins and carbohydrates.

Article Source: HindustanTimes.com

- Tom

Make sure you put these tips to work for you…

And share below with others so we can help more people.

 

Filed Under: Lose Belly Fat, Rock Hard Abs, Tone Abs Tagged With: ,

Get Rid of Spare Tire Fat Around Waist in No Time Flat

September 29, 2011 By 4 Comments

Looking to get rid of spare tire fat around waist?

These tips will put you on the road to a flatter stomach and the physique you always wanted.Get Rid of Spare Tire Fat Around Waist

As you know, this journey isn’t an easy one. If it were, then everyone would be stomping around the country with rocking bodies. Even if it’s difficult, it so worth it.

When you see the results in a few weeks, you’ll become overwhelmed with confidence and pride.

Right now…

Read this article I recently discovered. I found it had some tremendous tips you can start using today.

By Kevin Rail

How to Lose Weight to Get Rid of a Spare Tire

A spare tire hanging around the midsection spells bad news for your overall health and self-esteem. Having a large amount of belly fat increases your risk of type 2 diabetes, stroke, heart disease, high triglycerides, sleep apnea and metabolic syndrome, according to MayoClinic.com. Reduce your disease risk and feel more confident by taking a holistic approach. This includes changes to your diet, abdominal exercises and fat-burning exercise.

  1. Reduce your intake by 500 to 1,000 calories to promote weight loss. Use an online resource like the Daily Plate for help with tracking. Monitor your intake for three days, add the totals together and divide by three to get your average.
  2. Choose your foods wisely. Stop eating deep-fried foods, refined grain products, candy, commercial baked goods and processed meats. Stick with foods that are high in nutrients like lean meats, fish, beans, whole grains, fruits, vegetables, seeds, nuts and low-fat dairy products.
  3. Eliminate the liquid calories from your diet. Give up lemonade, soft drinks, slushies, dessert coffees, milk shakes, sweetened teas, beer and wine. Drink water as your main beverage to keep your calories under control and to hydrate your body. Have a glass of water with your meals to fill yourself up.
  4. Eat more frequently, but keep your portions small. Have a meal in the morning and continue to eat every two to three hours for the rest of the day. This will keep your hunger under control. Prepare each meal with a portion of protein and complex carbs to make them balanced. Oatmeal with low-fat milk, berries and pumpkin seeds is a balanced meal.
  5. Lift weights to build muscle. When you build muscle, you increase your resting metabolic rate, which causes a higher caloric expenditure while you are resting. Do exercises that target all of your major muscle groups like bench presses, upright rows, pull-ups, dips, biceps curls and lunges. Perform 10 to 12 reps, three or four sets and work out two or three days a week.
  6. Perform cardiovascular exercise to burn the fat in your stomach. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio. Do any form of cardio you enjoy, such as brisk walking, running, elliptical training, stair climbing, inline skating or swimming. Work out three or four days a week.
  7. Execute ab exercises to tone and tighten your midsection. Target your entire abdominal area with exercises like reverse crunches, hanging leg raises, Russian twists, bicycle kicks, toe touch crunches and sit-ups. Do 15 to 20 reps, three or four sets and work your abs after your weight-training sessions.

Article Source: Livestrong.com
 

Use these seven tips to get rid of spare tire fat around waist and flatten your belly.

These will set you on the path to better fitness and help you achieve the lean body you desire. Don’t let fear or bad habits get in your way. You can change your body and change your mind and transform yourself into a lean mean fat burning machine.

- Tom

Here’s three more tips you can use.

Filed Under: Lose Belly Fat, Rock Hard Abs, Tone Abs Tagged With: ,

How to Lose Fat Around The Belly and Look Amazing

September 28, 2011 By Leave a Comment

Imagine if you knew how to lose fat around the belly? You would feel great and look amazing, not to mention the rubber necking looks of the opposite sex.

Now imagine every time you pulled your shirt off you looked down and smiled at your hard core six pack.How to Lose Fat Around the Belly

Once you dive into this article I recently found, you have everything you need to learn how to lose fat around the belly.

And the  body transformation you covet will reveal itself

Core exercises: 7 reasons to strengthen your core muscles

You know core exercises are good for you — but do you include core exercises in your fitness routine? Here are seven reasons why you should.

By Mayo Clinic staff

Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Check out seven specific reasons to include core exercises in your fitness routine.

1. Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

2. Core exercises don’t require specialized equipment or a gym membership

Any exercise that uses the trunk of your body without support counts as a core exercise. Abdominal crunches are a classic core exercise. Try lying on your back and placing your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles, then raise your head and shoulders off the floor. Classic push-ups count, too. You can also do push-ups on your knees or standing up against a wall.

3. Core exercises can help tone your abs

Want more defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

4. Strong core muscles make it easier to do most physical activities

Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.

5. You can take it slow

You don’t have to dedicate hours a day to core exercises. Instead, concentrate on doing each exercise with correct technique and proper form. Gradually build up to 10 to 15 repetitions of each exercise. Also remember to take a break when you need one. If you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to give your muscles time to recover.

6. You can do core exercises at home

Remember, you don’t have to trek to the gym to do core exercises. Try them on the floor at home while you’re watching your favorite shows. You can even do core exercises with a fitness ball. To do abdominal crunches with a fitness ball, for example, sit on the ball with your feet resting on the floor, about hip-width apart. Cross your arms on your chest, tighten your abdominal muscles and lean back until your abdominal muscles kick in. Hold for three deep breaths, then return to the starting position and repeat.

7. Core exercises can help you reach your fitness goals

Aerobic exercise and muscular fitness are the primary elements of most fitness programs — and stretching counts, too. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. Whether you’re a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals.

Article Source: Mayoclinic.com

You now have seven simple tips you can use to discover how to lose fat around the belly.

And your smart enough to know, it’s now all about the abs. The entire core needs to be fine tuned and built with lean muscle to achieve the look you covet.

You will also want to start to clean up the diet and change the eating habits you have etched in your DNA the past few years.

Start out with something simple and attainable like eating six smaller meals a day. Choose a lean source of protein at every meal.

When you start small, it’s easier to allow the snowball to build and soon your eating habits will clean themselves up and the snowball of health will steam roll down the hill of fitness. It sure beats climbing it!

- Tom

Here’s more tips to learn how to lose fat around the belly.

And share this with friends so they can become leaner below.

 

Filed Under: Lose Belly Fat, Stomach Muscles Exercises, Tone Abs Tagged With: , , ,

How to Make Your Belly Flat for Mom’s

September 25, 2011 By Leave a Comment

If your a mother and you want to learn how to make your belly flat then this is for you. In this post you’ll discover why most common exercises you grind out every day won’t work and what will work.

Many new moms have issues with abdominal separation or they have the little “pouch” of fat post birth. And if you fall in thisHow to Make Your Belly Flat category, help is on the way.

Yes!

You can lose stomach fat and you can have your pre natal body back.

Read this article I found…it shares some great insights to help you.

By SAMANTHA MONTPETIT-HUYNH

For all you moms out there who are crunching your way to a flatter belly, but can’t see the results of all your hard work, guess what – you probably won’t.

Think about it. If you want to create a flat tummy, why would you do something that causes your abdominals to come forward? This is partly where pilates has their thinking in the right direction. If you want your abs to go in, then you should be doing movements that encourage your belly button and abdominals to go toward your spine, not away from it.

So that’s part of it, but what else?

Well there are definitely other contributing factors to a bulging belly. Diastasis recti, also known as abdominal separation, is the certainly one of them, but there are other things that can make it look worse.

Hydration

Water intake is essential as it pushes things along and helps to clean you out.

Dehydration can cause bloating and irregularity that results in constipation and bigger bellies. The average person sweats about two litres of water each day so replenishing those liquids is vital especially for a flatter tummy.

Proper nutrition

Similar to water, eating whole foods in their most natural state that are not filled with lots of fat and fillers help move waste out of your body. If you eat a hamburger and french fries and find yourself full after several hours, it’s because it takes your digestive system a lot longer to break down food that’s not natural and shouldn’t be in your body any way. This extra “stuff” sits in your tummy and just adds up until it’s eventually passed.

Cortisol

Otherwise known as the “stress hormone”, cortisol can result in elevated levels when undergoing stressful situations or lifestyles. Elevated cortisol has been linked to increased abdominal fat storage. Exercise and proper amounts of sleep are good ways of controlling cortisol to manageable levels.

Strength training

Although cardio burns calories while you are doing it, strength training gives you the benefit of actually burning more calories at rest. And research has shown women who lift weights have less abdominal fat compared to those who do cardio exercise alone.

So think of these things the next time you try and crunch your way to an abdominal separation and abs that probably won’t be flat again if you continue on that path.

If you remember these rules and train your abs from the inside out, you definitely have a fighting chance.

Article source: Inside Toronto

As you can see, it’s still possible to have your rocking body back. You just need to follow the advice from trainers who have traveled down the same path as you.

And if I can add to this wonderful insight, I would suggest adding more fiber in your diet and upping the amount of protein you eat every day. Make sure to plan your meals and eat 6-8 times a day.

Sure…

I understand your busy and it’s hard to get time to eat, sleep and everything else mother’s deal with. Therefore, why not plan your meals the night before and prepare them once the kiddies hit the hay.

It will free a bunch of time and it’s important to take of yourself as well as you children.

- Tom

Feast your eyes on these tip, they can help you!

 

Filed Under: Lose Belly Fat, Rock Hard Abs, Tone Abs Tagged With: , , ,

3 Easy Ways to Remove Abdominal Fat

September 23, 2011 By 4 Comments

In this post you’ll discover three  simple ways to remove abdominal fat and finally eliminate that spare tire.

And if you’re like most individuals, losing that spare tire fat isn’t the main objective. It’s the confidence you’ll feel burst inside like a water balloon, when you accomplish you goal.

Now who else wants to instill more confidence and feel better about themselves when they remove abdominal fat?

Credit: Livestrong.com

Everyone does, visceral stomach fat is  unsightly and  leads to multiple health complications.

So glue yourself to these tips and begin to pop the spare tire fat today!

  1. It all starts with the mindset. Deep down inside you want to feel better about yourself. You need to feel healthy and you can’t, if you have excess abdominal fat. You know by now…your a reflection of your inside. You project out in the world how you feel inside. So the first step is to set your mind on a projected goal and write that specific goal down on paper. And everyday do something which places you closer to it.
  2. Your food intake or diet plan  is the main source of stomach fat. You should start to cut back on simple sugar carbohydrates and stick with the complex type. Here’s a list..click here. Don’t pound down any after 6:00 PM and always eat one source in the morning.
  3. You don’t have to exercise to remove abdominal fat. I’m not kidding! Though it will speed up the process. Don’t worry, you only need about 60-80 minutes of exercise a week. Whatever you chose…make sure you elevate your heart rate. Some people enjoy walking while some like to turn a treadmill into their own personal road way to health. Choose one source of cardiovascular exercise which you not only enjoy, but fits into your schedule.

You now have three simple tips you begin applying today.

So what’s stopping you?

YOU!

Don’t delay…right now…write down your goal on a piece of paper and tape it where you will see it first thing in the morning.

Go!

Do it right now. It will spark an ember of passion most people never enjoy and it will set off a parade of motion in your mind.

Change your mind and you’ll change your body.

I’m rooting for ya!

- Tom

Don’t stop there, read these tips.

And share this so we can help others.

 

Filed Under: Lose Belly Fat, Stomach Muscles Exercises, Tone Abs Tagged With: , , , ,
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