3 Six Pack Abs Workout at Home You Can Start With Today

October 7, 2011 By 1 Comment

Your ready for a six pack abs workout at home you can use to trim belly fat and shrink your waist?

Bottom line…

The three I’ll reveal in a second will not only flatten your stomach, they will also give you the added benefit of heart health.

And we all need to keep our heart in tip top shape if we plan on living a long lustrous life.

Six Pack Abs Workout at Home Six Pack Abs Workout at Home

  1. Skipping rope – Act like a school child at skip rope at home. It will help boost your heart rate and will aid in reducing stomach fat. Go ahead and go hard for a minute, then relax for a minute and a half. Rinse and repeat for 20-25 minutes.
  2. Standard sit ups – Tuck your feet under your couch and begin. Try and rep out as many as you can till you fail to do any more. Then rest and get back at it, the fat’s not going to evaporate like a bad dream without some self-motivation.
  3. Side bends – Grab two used milk cartons and fill them will water, make sure their capped. Place one in each hand and begin by leaning to one side and then the other. Start out with 15 each side with a brief rest period. And then continue for 4-5 set.
Take these and combine them into one six pack abs workout at home and you’ll see amazing results in just a few weeks.
Now check out this fun article I found on skipping rope.
5 Reasons to Jump Rope

Jumping rope is an often overlooked method for getting into shape. After all, a piece of string can’t hope to compete with a high-tech treadmill. Despite its simplicity, jumping rope is one of the most effective ways to exercise your heart, lose weight and add variety to your workout. Here are five reasons you should consider jumping rope for your cardiovascular workout.

1) It is simple and free

All you need to start jump roping is an inexpensive rope and place to jump. There are higher end models that you can buy, but I found that a simple plastic or beaded rope works best. If you cannot afford gym fees or don’t have any place to run near your neighborhood, then you should definitely consider jumping rope.

2) Jumping rope works your entire body

Not only does it exercise your legs, but jumping rope also works on your arms, shoulders and abs. There are many variations from the standard two feet jump that specifically target different body parts, such as criss-crossing to focus on your shoulders and double rotations for your arms. Since it works multiple body parts, it is a great way to tone your body.

3) It improves your hand-eye coordination

Although it seems like an easy enough concept to do – jump over the rope and try not to fall – it does take practice to get a consistent rhythm going. Some are natural and don’t struggle their first time, but most will be tripping and stepping on the rope for a while. But by the time you are able to jump decently, you will have improved your agility and speed. There is a reason boxers jump rope. It helps improve their flexibility and develop speed in their footwork. This is a useful benefit for all athletes.

4) Jumping rope allows you to burn a large amount of calories in a short time

If you are busy, and don’t have the time to run at the gym or park, then jumping intensely for 15 minutes is a great alternative. Since jumping rope requires your whole body, it is much more exhausting than other cardiovascular workouts. Simply try to jump for 15 minutes straight, and you will realize how hard the exercise can be.

5) Portability

Jump ropes are compact and allow you to get a good workout almost anywhere because of their small required space. Treadmills are bulky and anchor you to single spot, forcing you to watch the same view over and over again. It becomes boring fast and is not motivating. While running outside provides you with a change of scenery, it can be challenging to run in winter or bad weather. There is nothing worse than running on a snowy day only to slip on a patch of ice that was hidden underneath. You will appreciate a jump rope’s portability and simplicity much more when you try to keep fit during those long winter days.

Of course, a jump rope is only a tool, and the benefits are dependent on your dedication and conviction to improving your health. That being said, It is one of the best and versatile fitness tools, proving that just because something is simple doesn’t mean it’s not effective.

Article Source: Associated Content

Sounds like a great way to get in a at home workout and lose weight!
- Tom
Make sure to comment and share with others and join us on Facebook.
Filed Under: Exercises to Reduce Belly Fat, Get Ripped Abs, Six Pack Abs, Stomach Muscles Exercises, Tone Abs Tagged With: , , , , , , ,

Fastest Way To Get Ripped Abs Starts Here

October 4, 2011 By Leave a Comment

Looking for the fastest way to get ripped abs and transform your body into pure sexiness?

Many people crave a lean stomach, the kind that make eye balls pops whenever you strip of you shirt or sport a low cut top.

Doesn’t matter if your male or female, ripped abs are hot and they are a sign of health and vitality.Fastest Way to Get Ripped Abs

So let’s get you some with the fastest way to get ripped abs.

As you can see…advice found online can be tough to digest. Read this article and then decide if it helped you, then I’ll meet you at the bottom.

Tips for getting perfect Stomach Abs

Besides being healthy, plenty of people wish to have washboard abs while soaking in the summertime sun. To accomplish this, do sit ups everyday , maintain a well balanced diet, exercise regularly, train with weights and stay positive.

With summertime just around the corner, it’s just the right time to make a life style change and get a flat, toned tummy along the way. You’ll be strutting around in that attractive bikini in no time with these tips:

Do ab crunches every day

To be able to tone your stomach, you first need to work the muscles in that area. Alternatively, you can get particular equipment including the slendertone flex belt that is particularly customized to meet your needs. You could always go back to the original approach to trimming down your waist by undertaking ab crunches. To do this, you need to lie flat on an exercise mat, flex the knees and gradually elevate yourself up. Hold that position for 3 counts prior to going back to your original position. Repeat this 12 to 15 times at least three times each week.

Manage a healthy diet

Keeping a balanced diet plan is key to obtaining the dream body you’ve often wished. Consume foods that are well balanced both in terms of nutrition as well as portion size. Your diet should be loaded with vitamins and minerals, and most of these can easily be obtained through vegatables and fruits.

Get some exercise regularly

When it comes to reducing your weight and getting fitter, physical fitness is important. In order to keep your metabolic rate at its maximum level, you’ll need to maintain it and you’ll only be able to do this if you get some exercise regularly. Make it a point to start your entire day with a slow walk or if you’re really busy, incorporate some light exercise into your every day schedule. You can park a few blocks away from the office so that you push yourself to stroll, or take the stairways instead of the elevator once in a while. These would help get your coronary heart pumping and help you stay in shape.

Train by using weights

Although cardio work outs are ideal for burning up calories and trimming excess fat, in order to develop your ab muscles you’ll have to train using weight loads no less than thrice weekly. Start with lighter weight loads and do approximately 15-20 reps for every session prior to trying heavier weights. Make sure to do this gradually or you might end up shredding a tendon or stressing yourself, and this would be both devastating to your progress and also dangerous to your wellbeing.

Be positive

This is a minor of a case of mind over matter. Shedding pounds and also getting fitter is a routine that needs determination as well as motivation in order to keep going. Optimistic feelings will motivate you when times get challenging and you feel like quitting. Get together with a group of pals who all talk about the same purpose to ensure that you’ll be able to motivate and keep each other determined throughout the occasions when you feel like giving up and binging on that double chocolate fudge mud pastry.

Getting a toned and trim belly may not be as hard as you’ve thought all this time. With the proper mindset and dedication, you could be well on your way to that killer beach body!

Article Source: Tempo.com

 

Not the most in depth article you’ll read this year huh?

It’s spun garbage by someone who has no clue.

If you’re serious and you want the fastest way to get ripped abs.

Read these three articles…

- Tom

 

Filed Under: Get Ripped Abs, Rock Hard Abs, Tone Abs 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: , , ,

Here’s 3 Simple Six Pack Abs Workout for Women

September 25, 2011 By 1 Comment

Want the best six pack abs workout for women?

In this article I’ll reveal three you can use today to start eliminating stomach fat while toning and tightening your midsection.

You’re intelligent enough to realize it all happens with strength training and cardiovascular exercise.Six Pack Abs Workout for Women

At least, we thought. Read this article below as it let’s in you on new research.

Then I’ll let you in on my six pack abs workout for women.

By SEANNE SAFAII, Ph.D., RD and TIFFANY SCHAEFFER, UI Dietetics Student

Sweets and other snacks may be the downfall to anyone’s plan to lose weight, but new research is contradicting that claim. A recent article in the August issue of the Journal of the American Dietetic Association detailed a study about weight loss in overweight and obese premenopausal women. In this study, one group of women were placed on a reduced calorie diet and permitted to have a premeasured portion of dark chocolate or licorice daily. The other group was not. At the end of the study, both groups had lost a significant amount of weight.

The successful weight loss of the group having sweets is due to key factors in the intervention. First, the group was on a reduced calorie diet that resulted in slow steady weight loss over a period of 18 weeks. Traditional diets usually require restriction of food for a shorter period of time until the diet is over. The problem with this idea is that once the diet is finished, the restriction is no longer in place, which may lead to the return of old habits and weight. As much as we all would like it to, weight loss cannot be achieved nor maintained overnight. This is why long-term weight loss must be a completely permanent lifestyle change. Slow and steady changes over a long period of time eventually become permanent habits and a way of life.

Second, by allowing pleasurable snacks that fit within the calorie guidelines, the group that was not restricting treats faired just as well as the restricted group. This seems contradictory to traditional diet guidelines, but demonstrates why moderation and portion size are key in achieving and maintaining weight loss. Small reductions in portion size reduces calories, which means weight loss over a period of time. Moderation of favorite foods in smaller doses ensures that eating can still be exciting and pleasurable while maintaining motivation and the likelihood of weight loss.

Although this study did not test physical activity in relation to weight loss, regular exercise is also important in reducing and maintaining weight. A Registered Dietitian can help you make a healthy weight loss plan and lifestyle changes tailored to your goal weight. To find a Registered Dietitian, go to www.eatright.org.

Flashy diets promise long lasting dramatic results, however, the truth is that most do not. The dieting cycle often results in fluctuating weight and discouragement. Free yourself from the doom and gloom of the “diet” lifestyle by making changes in portion sizes, and include some sweet, pleasurable snacks in your meal plan.

Article Source: CDA Press.com

Well, fluctuating diets can be a thing of a past once you start to applying my six pack abs workout for women.

Here’s the tips I promised.

  1. High intensity interval training is a must to blast away stomach fat. You can run on a treadmill at high speeds for a minute, then walk for a minute and a half. Keep this up for a half hour and results will show soon enough. Try to spike your heart rate and then bring it back down and spike it again.
  2. Strengthen your core muscles. Try and use total body exercises. When you replace fat tissue with lean muscle tissue all over your body, it makes easier to see those abs pop!
  3. Skip rope….you can’t believe the health benefits from such a simple workout. Hit it hard for minute, rest for a minute and continue to alternate for up to 30 minutes.

These work if your dedicated to the workout routine.

Now clean up diet and you’ll get the results, you deserve it.

- Tom

Here’s a few more tips to help you.

Why not help others by sharing this post below.

 

Filed Under: Rock Hard Abs, 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: , , ,
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