It would be great wouldn’t it?

You’d discover a  thinner and better looking you. Your confidence will zoom like a Ferrari snarls downs the open road.

Credit: Getty Images

And you will burst with pride.

Well here is what one writer believes to be the fastest way to loose stomach fat.

Along with other programs like Lean Sexy Abs this will start you on the correct path to a healthier you.

Fighting fat with muscle mass

By Yang Bai

When it comes to your relationship with the gym, a funny thing happens. At least from personal experience, when I’m feeling lazy, I continue to feel lazy. When I’m on a roll with my exercise and lean foods, I continue that rate of consistent training and diet. In other words, fat begets fat and fit begets fit.

Why does this happen? Why is it rare to see someone who was once overweight become the idol of the weight room and why is it almost impossible to beat that person who already is the idol of the weight room?

Before we can answer these questions, let’s take a closer look at muscles.

There are three types of muscles in your body: cardiac, smooth and skeletal. Skeletal muscles are involved with voluntary movements and thus the ones we are concerned about when we exercise. Skeletal muscles also have two subtypes.

Type I are slow-twitch muscle that functions in low-intensity repetitive motion such as marathons. Type II are fast-twitch muscle that deals with high-intensity explosive movements such as sprinting or weight lifting.

Type I muscle functions are linked to aerobic exercises where the blood consistently delivers enough oxygen to the muscles and can sustain the same form of movement for extended periods of time. On the other hand, Type II muscle functions involve anaerobic exercises based that require more oxygen than the blood can deliver and thus can only be sustained for short bursts.

In our struggle to fight fat cells and create a more sculpted look, muscles are our friends. Muscles burn fat for energy and, while building muscles is no easy endeavor, having muscles is even better. Muscle boosts metabolism, heightens testosterone and revs sex drive.

Muscle also keeps aging at bay and protects against heart disease, back pain, arthritis and depression. The benefits of having functional and moderately-developed muscles can pledge a myriad health benefits.

In contrast, fat cells are just not welcome. Our BMR, or how many calories we burn by doing nothing, is determined by factors such as age, sex, height, genes and the ratio of fat-to-muscle cells. The larger the percentage of your mass that is fat, the slower your metabolism will be.

Fat burns barely any calories and doesn’t need a high metabolic level to exist. To support one pound of fat per day, you need about two calories. To support the same weight of muscle, you need three times as much energy. On top of this, the more fat you accumulate, the harder it will be to lose “bad weight” because each additional gram of fat you have slows down your metabolism by a small amount and overtime, it can be very hard to jump start it again. Fat loves company and will always make room for more of its kind.

Arguably, the worst fat is visceral fat. This is the culprit that builds up over your stomach to form a gut. Visceral fat cells release a collective substance called adipokines that increase chances of high blood pressure, heart disease, arterial inflammation, diabetes and high blood sugar.

Visceral fat also influences an important hormone called adiponectin which regulates metabolism. The more visceral fat cells there are, the less adiponectin your body releases thus slowing down your overall metabolism and increasing the rate of fat buildup.

So let’s assume that you’re standing next to the hulk of the gym. For our purpose, we can assume that his muscles are not only bigger individually but he has a lower percent body fat.

This means that because he already has a lot of muscle mass, the effects of weight training may have even bigger effects on his body. Aside from the discipline that bodybuilders uphold, the fact that they continue to maintain such a low fat-to-muscle ratio allows them to burn a higher percentage of food and stored fats, keep a chiseled physique and sustain a heightened metabolism.

The reason it’s always hard to beat out the hulk of the gym is because, at that high level, his body is functioning more efficiently than a normal person’s. Having more muscle, allows your body to better use the nutrients it consumes.

During a lifting session, muscles burn fat, carbs and protein to produce the movement we need to pick up weights. After a lifting session, the fuel that muscles use to contract depletes. This fuel is called Glycogen and is stored in muscle cells.

Any intake of carbs after lifting will be used to replace that Glycogen and will once again be stored in muscle, not fat cells. If the workout is intense enough and you find yourself breathing heavy from some post-weight-lifting running, then fat burning becomes even better. At this stage, your body is desperate for fuel to keep your heart rate up and your nutrient consumption high. Since the food you just ate has been taken up by muscle cells, your body turns to fat cells for energy and voila, there goes a layer off your stomach.

If you can get started, the exercises will become easier as your body learns to more efficiently channel nutrients, and the results will be more and more noticeable.

That’s why people with the mindset to continue working out stay ahead of everyone else. They’ve not only trained their mind to force them into a routine, but their body has now literally become a lean machine by shredding fat and replacing nutrients in the most economical way possible.

So is the point to give up because you’ll never be as good as the guy everyone talks about in the gym? Obviously not. Your inspiration is standing right next to you.

Article Source: John Hopkins Newsletter

You see it’s what I have been saying for a long time. In order to loose stomach fat, you need to train your mind as well as your body.

- Tom

I found this article interesting and it holds some truth.

Of course there are other ways of  slimming tummy fat like turbulence training.

So I should warn you up front this article may change your thoughts on running…

Does running make you fat?

By Sophie Morris

The idea that exercise, and running in particular, will lead to weight loss, is a common misconception, writes The Independent‘s Sophie Morris.

Not long ago, a friend called me on a Sunday morning, flushed with fresh air and pride after completing an early run.

“I can already smell that lunchtime burger,” she reported.

I wasn’t going to deny her the pleasure of a good burger. I probably had one lined up myself. But after jogging for 40 minutes, she would have burned off around 400 calories.

Even if she cooked a burger herself at home, chose a healthy bun and passed on the butter and mayo, the minimum possible calorie intake would cancel out those she used up running.

It’s much more likely, given the sort of treats we like to indulge in after exercise, that she went out and ordered a cheeseburger with fries on the side. The result being that she consumed far more calories than if she hadn’t gone running.

The idea that exercise, and running in particular, will lead to weight loss, is a common misconception. I have been running for years. Net weight loss: zero.

When I ran a marathon, under the extremely naive apprehension I would cross the finish line looking like Paula Radcliffe, I put on weight.

At the time, this seemed astonishing. In fact, it is quite common.

This is partly because muscle is denser than fat. But there is also a more subtle connection. Getting up at 6am for long runs demands an increase in calorie intake. My response? Two breakfasts, minimum, and then protein-based snacks before and after runs. Ah yes, and the cake.

“It is possible to lose weight with dietary changes alone,” explains Laura Clark, a registered dietician with the British Dietetic Association, “but to lose weight just through exercising is very difficult. You would have to exercise at high intensity for three to four hours or more a week, and not many people can fit that in.”

It is fair to describe my behaviour during marathon training as gluttonous, but it exemplifies the two principal reasons why anyone exercising to lose weight is unlikely to succeed.

First up is the reward element.

“An apple is rarely appealing after you’ve worked up a sweat,” confirms Clark.

“It’s very easy to think, when you’ve been to the gym, that you merit a treat. The reality is that the number of calories you have to make up for is usually very few.”

“People gravitate towards rewarding themselves after exercise with sweet treats,” says James Duigan, the trainer responsible for the bodies of Elle Macpherson and Rosie Huntington-Whiteley, no less, “which is like taking two steps back.”

One pound of fat equates to 3500 calories. You need a deficit of 500 calories a day to lose a pound, so rewarding yourself with a burger or a cake will automatically cancel out that deficit. The catch is that this is so easy to do.

“It can take an hour to burn off 400 or 500 calories, and just two minutes to eat that,” says Clark.

Exercise has been found both to curb and stimulate hunger. Unfortunately, only very intense exercise will suppress appetite.

A Loughborough University study found that vigorous exercise increases levels of peptide YY, an appetite-suppressing hormone, and reduces ghrelin, an appetite-stimulating hormone. But an hour later, the appetite will kick in again.

Another study, from the University of Massachusetts, found that not only does exercise increase hunger, by increasing levels of insulin and leptin, both appetite-stimulating hormones, but that women are affected more than men.

A few years ago, the American peer-reviewed journal PLoS ONE, the publication of the not-for-profit Public Library of Science, ran a surprising study. It suggests that even holding back on the treats and ignoring post-exercise hunger pangs will have little effect.

The study put 464 overweight women who did not exercise regularly into four groups. Three of the groups worked out for different lengths of time each week with a personal trainer, and the control group remained inactive. The women were asked to stick to their usual diets.

Although all groups lost weight (though some individuals gained more than 4.5kg), those who exercised did not lose significantly more weight than the inactive participants. They did reduce their waist measurements a little, but lost no more body fat overall than the control group.

One theory for this is that the women who worked out most did the least at other times of the day to compensate. After all, exercise wears you out. When I am in a training programme for a race, I often take the escalator and avoid long walks. So all those calories I would have burnt stagnate. Where do they stagnate? Often around the tummy.

“Running is great. I don’t want to discourage people,” says Duigan.

“But a lot of people overdo it. Getting up at 5am to run 1.5hrs per day is an obsessive approach. Doing too much increases our levels of cortisol, the stress hormone, which leads to tummy fat.

“When you’re purely running, you’re not creating lovely lean muscle fat, so people end up having that ‘skinny fat’ look, where there is no real muscle tone because they haven’t done any resistance work. Half an hour of running every few days is plenty, along with resistance work.”

This encapsulates why running fares worse in the weight-loss stakes compared with other forms of exercise. If you are preparing for a long run, the likelihood is you’re trotting along at little more than a fast walk, so your muscles hardly get going.

Then there are the different consequences of aerobic versus anaerobic exercise. We burn fat during aerobic exercise (running, cycling, walking, dancing), but as soon as the exercise is over, so is the fat burning.

With anaerobic workouts (weights, circuits, sprints, interval and resistance work) you burn fat and also convert some into muscle while training, but the muscles keep working out after you have stopped, so you end up with a higher calorie burn and a higher proportion of lean muscle to boot.

“It is now commonly thought that varying the intensity of your training is better than grinding along at a slow pace, because you work the heart harder and you get this afterburn,” says Andy Dixon, editor of Runner’s World magazine.

“It’s not running that makes you fat, it’s eating. It’s a common habit for runners to think that everything else will look after itself, but even more important than the exercise is looking at nutrition.

“What’s more, and the reason I put my trainers on when it’s raining, running is easier than going to the gym or engaging in team sport. It’s accessible, easy to get into, cheap and a very effective mode of burning fat,” says Dixon.

As for those, like me, who are too tired to take the stairs after workouts, the UK’s National Health Service recommends between 75 and 150 minutes of exercise per week, depending on the intensity, plus two sessions of muscle-strengthening activities. But the exercise doesn’t have to be done in one go: the message is to become more active, rather than to offset a sedentary lifestyle with bursts of exercise.

It is important not to downplay the benefits of exercise. The part it plays in weight loss has been overstated, but it has a crucial role in most aspects of our physical health, in fighting disease and in moderating mental health. Even better, a morning jog will put a smile on your face.

- INDEPENDENT

Article Source: NZHERALD.Co.Nz

Hmm..interesting. I know I have succumbed to bad eating habits after a harsh workout. Simply because I thought I deserved it.

- Tom

Gobble up these tips…their fat free!

• Eliminate Belly Fat By Chowing On Mustard
• How to Get Washboard Abs and Make Them Pop!
• Announcing The Best Way To Burn Off Stomach Fat

This little tasty treat does so much good for your body it only makes sense to add it into your snacks or main meal.

Here’s a article I found very intriguing. And I think injecting Greek Yogurt in your diet plan is a smart move.

Read this…

Greek yogurt: Why it’s good for you, how to work it into your diet

Registered dietitian Molly Kimball and “Trim & Terrific” cookbook author Holly Clegg tell you why non-fat Greek yogurt is so good for you, and how to incorporate it into your diet.

Molly says:

Belly-friendly: Yogurt is one of the best food sources of probiotics, the healthy bacteria naturally present in our digestive tracts.

Lactose tolerant: Yogurt often can be tolerated by people with lactose intolerance, since the live cultures essentially digest the lactose for us.

Strong bones: One single-serving carton provides 20 percent of our calcium needs for the day.

Packed with protein: Ounce for ounce, Greek yogurt has more than twice the protein of regular yogurt. A single-serving carton contains 15 to 20 grams of protein — about what you get in 2 to 3 ounces of lean meat.

Good for blood pressure: Not only is Greek yogurt low in sodium, it’s also high in calcium and is a good source of potassium, all of which can help to lower elevated blood pressure.

Holly says:

Greek yogurt has a delightfully tangy taste, making it a perfect substitute for your sour cream on tacos.

Add your favorite berries and high-fiber granola for a great start to your morning or a super healthy afternoon pick-me-up.

Mix in savory seasonings such as garlic, dill and parsley for a zingy dip for carrots, celery sticks and cucumber rounds.

Make your creamy dressing low in fat and calories by substituting Greek yogurt for mayo and sour cream.

Article Source: Nola.com

Tell me what you think about this tasty source of protein.

- Tom

Use these tips below to attain sexier abs.

• Foods That Blast Belly Fat
• 3 Secrets to Six Pack Abs
• Fastest and Easiest Way to Lose Love Handles

This writer found a cardiologist who believes are focus should be placed on nutrition instead of outer appearance.

Which is great advice, but when you want to look good and feel good, we both know a sexy midsection can send you self-confidence soaring.

Programs like six pack abs shortcuts work and will put you on the path a better looking abs.

South Beach Doctor Talks Mega Foods

By Diana Gonzalez

Simply counting calories to lose weight?  That’s the wrong approach according to cardiologist and South Beach Diet Creator Dr. Arthur Agatston.

 ”The thing about diet in general is the focus has been too much on calories and on cosmetics, and looking like a cover girl for women.  And it should be much more about nutrition,” he said

But often it’s not.  Dr. Agatston likens belly fat to a toxic chemical factory fueled by some of our favorite foods. “It’s the processed carbohydrates, the sugars, the candy the baked goods the trans fats that is all leading to inflammation.”

Inflammation can lead to a host of health problems.  Dr. Agatston’s new book “The South Beach Wake Up Call” offers strategies to reverse our toxic lifestyle.  One specific recommendation:  The South Beach Gluten Solution. That entails giving up wheat products, barley or rye for a one month trial period.  Instead, have brown rice or quinoa a gluten-free grain.

“It’s certainly not going to hurt you and a lot of people may be amazed that they’ll have more energy, that arthritic problems go away,” Agatston said.

It helped his nurse practitioner Carissa Gregory with her acid reflux. She says she had been on prescription medication for ten years.

“I cut the gluten and within two days I felt dramatically better,” she said.

What should we be eating?   When you go grocery shopping Dr Agatston wants you to consider putting 15 megafoods on your list.

Here are some of them.  In the produce section: cruciferous vegetables like broccoli and brussel sprouts the antioxidant powerhouses. Sweet potatoes and other bright orange veggies  are packed with immune boosters. Mushrooms have vitamins.

When it comes to fruit. berries are best. Avocados provide healthy monounsaturated fats, so does olive oil. Salmon is rich in omega three fatty acids. For your sweet tooth inflammation-reducing dark chocolate with at least 70 per cent cocoa.

Angela Wenke, a busy Miami attorney is one of the “Supermoms” featured in the book.

“I think there are a lot of kids who don’t eat real food nowadays for days on end, and everything is processed and everything is out of a can or out of a box,” said Wenke.

She makes sure her freezer and refrigerator are stocked with homemade organic food for Olivia.

 ’We’re actually members of  a produce buying club.  Every Monday we pay about $45 and get about $150 worth of vegetables and fruit.’

Agatston is hoping  more parents will start this new generation on a healthier eating path.

Article Source: NBCMiami

As long as your eating the right fats!

It’s important for your body to receive the type of fats it craves. It depends on fats for energy. And you like to be energized or your days will turn into lethargic strolls.

Read this…

How to Trim Stomach Fat Fast

Healthier you: The skinny of fats

By Alicia Hesse

Instead of cutting out all fats to trim down, add some. Just make sure they’re the right ones.

According to talk show host Dr. Oz, exercise helps trim belly fat, and so do certain foods. He suggested dark chocolate that’s 70 percent cocoa or higher, natural peanut butter and guacamole to make your belly “flat vs. fat.”

Going on a completely fat-free diet doesn’t equate to cutting off unwanted fat; instead, it raises health concerns.

Dietary fats are essential for the body to function properly, to get energy and to absorb vitamins such as A, D, E and K.

So you should get to know your monounsaturated fatty acids and polyunsaturated fatty acids.

MUFAs may lower your total cholesterol levels, help normalize blood clotting and may even benefit insulin levels and blood sugar control, according to the Mayo Clinic.

Foods with MUFAs include olive oil, almond butter, avocado, green and black olives, and nuts such as pistachios.

Include MUFAs in your diet by using olive oil over butter when cooking and on sandwiches instead of mayo. Also explore how versatile peanut butter is. Include it on wheat toast for breakfast, on a banana with peanut butter for lunch, and on chicken with a Thai-inspired, spicy-savory peanut butter sauce for dinner. The key is that the peanut butter has to be natural. You can also make a trail mix with other nuts containing MUFAs such as almonds, pecans and cashews.

Don’t forget to include PUFAs. Evidence shows that PUFAs improve blood cholesterol levels, which can decrease your risk of heart disease and type 2 diabetes. PUFAs, like omega-3 fatty acids, may be beneficial to your heart, according to the Mayo Clinic.

Incorporate PUFAs in your diet with seeds (flax, sesame, sunflower and pumpkin), nuts and fish.

If you’re planning on carving a pumpkin for Halloween, you can always save the seeds and bake them with some olive oil for a blend of MUFAs and PUFAs.

Nuts such as pine and walnuts also contain PUFAs. You can make a pesto sauce with pine nuts, olive oil, basil leaves and garlic.

You can also get omega-3s in cold-water fish such as fresh salmon and tuna. Try lox on a bagel for breakfast, sushi for lunch, or exploring some fish recipes for dinner and dress it any way you like.

The fats to leave out of your diet are saturated and trans fats.

Saturated fat is found in a lot of creams. This includes cream cheese, sour cream, ice cream, coffee creamer and heavy cream used in pasta dishes like fettuccini alfredo sauce. These are foods you should have small amounts of and only on occasion.

Then there’s trans fat, which is most prevalent in processed food and created for packaged foods to increase shelf life.

Check out some of the trans fat levels on the back of the box of cookies or crackers. Trans fat can also be found in fatty animal meat. Go for lean meat or beans for your source of protein.

Also watch out for “reduced fat” labels. What type of fat is reduced, and if it’s lowered, is sugar or sodium increased?

WebMD recommends that for a 2,200 daily calorie intake, most people should get 49 to 86 grams of total fat, 17 grams or less being saturated fat and three grams or less of trans fat. There is also an application atMyPyramid.gov to figure out the right daily calorie intake for you.

Alicia Hesse is a senior media arts & design major. Contact Alicia at hesseam@dukes.jmu.edu.

Article Source: BreezeJMU.org

And there your have it. It’s all about the Omega 3′s

- Tom

Read these tips while your here.

• Your Best Cardio to Burn Belly Fat
• Getting Rid of Fat Belly Easier
• Shed Unwanted Belly Fat and Reveal Those Gorgeous Abs

Heck ya it does!

Green tea is a powerful natural fat burner.

Check out this study…

Green tea inhibits weight gain: study

By Luke Malone

There has never been a better time to go green, according to a team of US food scientists who say that green tea may slow weight gain and has the potential to play an integral role in the battle against obesity.

Publishing their findings in online journal Obesity, researchers from Pennsylvania State University found that a control group of obese mice who were fed Epigallocatechin-3-gallate (EGCG) – a compound found in most green teas – in addition to a high-fat diet gained weight 44 per cent slower than their counterparts who were fed the same diet without the compound.

“Our work suggests that EGCG inhibits an enzyme called pancreatic lipase (PL), which is secreted into the intestine when you eat and is the most important enzyme for the digestion of dietary fat,” explains study author Joshua Lambert, assistant professor of food science at Pennsylvania State University. “EGCG, in the test tube, inhibits this enzyme at relatively low concentrations. Definitely concentrations that are achieved in the intestine when you drink a cup or two of tea.”

The study also proposes that it could provide a cheap alternative to clinical weight-loss drugs, proving to be as effective while lacking the sometimes debilitating side effects. Though Lambert advocates drinking tea over the use of pills containing pure compounds, as human case studies have shown links between consumption of high doses of green tea-based dietary supplements and liver toxicity.

“We think this mechanism is relevant in animals, and probably in people, because mice treated with EGCG have elevated faecal fat content,” he adds. “To us, this suggests that the fat is not being digested, and is instead passing through the intestine and into the faeces. One pertinent point is the PL is the target for Orlistat [Australian trade name Xenical], a clinically used drug for weight loss.”

The findings support earlier research undertaken at the Department of Human Biology, Nutrition and Toxicology Research Institute at Maastricht University in the Netherlands. Scientists there conducted a meta-analysis of multiple studies on the effects of green tea on weight loss and weight maintenance in humans and concluded that its consumption “significantly decreased body weight and significantly maintained body weight” after a period of weight loss.

“It has only been scientifically evaluated in the past 11 years, and it is thought that the combination of EGCG and caffeine are responsible for the weight loss,” says Teresa Mitchell-Paterson, Head of Academic Studies (Natural Therapies) at the Australasian College of Natural Therapies. “However the consumption of caffeine alone does not give the same fat-loss benefit.”

Extrapolating from the mice study, Lambert says a human being would have to drink 10 cups of green tea per day to ingest a dose of EGCG equivalent to that given to the mice, but further research is required to establish a more effective dose, and what the magnitude of the effect actually is.

It’s advised that those with heart conditions or major cardiovascular problems strictly limit their intake of caffeine, while pregnant and breast-feeding women should drink no more than one-to-two cups of green tea per day, since it can cause an increase in heart rhythm. Given these concerns, Mitchell-Paterson says a more pragmatic approach might be suitable for everyone.

“Studies suggest that approximately 150mgs of green tea is needed to gain a therapeutic effect, which is approximately three-to-four cups daily,” she says. “Dosage must be kept to three-to-four cups per day due to the caffeine content of green tea, [and] there is no data regarding toxicity of long term use.”

Article Source: SMH.com.au

So there you have it. Proof inside the pudding, even though we don’t eat pudding, because it would make us gain stomach fat. But you catch the drift.

Does green tea burn fat?

Yup!

It’s the safe and natural fat burning elixir.

- Tom

Devour these tips while your here.

• Best Cardio to Burn Belly Fat
• 3 Exercises for Belly Fat
• How to Get Rid of a Pot Belly

Well after you read this article you’ll have my secret as I’m about to share it with you.

First read this article I dug up recently on cardio.

How much cardio should I do

With so much conflicting information about fitness in the media, maybe you’re wondering “how much cardio should I do?”

The short answer: it depends.

The amount of cardiovascular exercise you’ll want to engage in should be predicated on your goals.

• Are you training for a marathon or other race?
• Is weight loss your goal?
• Want to fit both strength training and cardio in your routine?
• Don’t have a lot of free time to squeeze in a 45-minute run?
• Just want to get in better shape?

For general guidelines, the American College of Sports Medicine recommends 30 minutes or more of moderate-intensity exercise three to five times per week.

What does moderate intensity mean?

If you can’t carry a conversation during a jog, swim, bike or other aerobic activity that gets your heart pumping for a sustained period of time, you’re working out too hard. This is especially true if you’re new to exercise or concerned about flooding your body with the stress hormone, cortisol.

Moderate intensity is generally viewed as, after a proper warm up (think: brisk walk for five to 10 minutes), elevating your heart rate to about 50 to 65 percent of your maximum heart rate.

There are more scientifically precise ways of determining your maximum heart rate. The best method, especially for those who are around 40 years old or older and overweight is to do a treadmill stress test administered by a medical professional.

One formula that’s often used for the general public is to take your age and subtract it from 220 and then multiply that by anywhere from .50 to .65, which will give you a heart rate guideline for moderate intensity.

The Karvonen formula is also cited as more reliable, though you’ll have to know what your resting heart rate is to figure out your moderate intensity training range based on this formula.

I’m training for a marathon. How much cardio should I do?

Before answering that question, first ask yourself why you want to train for a marathon. Is it just to prove that you can achieve a monumental task? Make sure you have a thorough understanding of sports nutrition and don’t have any underlying health issues (an irregular heartbeat, for example).

If you’re cleared by your physician and have studied sports nutrition extensively, you’ll want to do cardio at least 5 days a week for several weeks if not months prior to a race. Each session should last well over an hour.

I lift weights and want to keep muscle. Won’t too much cardio burn away my muscle mass?
If you’re concerned about cardio exercise wasting away your muscle tissue, two to three moderate intensity cardiovascular sessions per week of 30 minutes should be enough.

Keep in mind that it’s possible to sustain your heart rate at an aerobic capacity for 30 minutes or more during weight lifting. Full-body exercises like deadlifts and squats use your whole body and will tax your heart. To keep up your heart rate, consider focusing on muscular endurance by lowering the amount of weight lifted and increasing the amount of repetitions.

If you’re concerned about staying as strong as possible, don’t lift too light but do jump rope in between lifts to keep your heart rate up.

I don’t have time to do 45 minutes of cardio at one time. What should I do?
Split up your routine. Performing two 20-minute sessions of cardio per day (jumping rope, climbing stairs or bleachers) a day has been proven to be just as effective, if not more so, than one continuous cardio session.

Cardio conclusion

Elite athletes and endurance exercisers thrive on doing high-intensity cardio for prolonged periods, provided that they supplement with adequate nutrition and rest. The average person would do well getting their heart rate up to at least a moderate intensity level five to six days per week. Striking a good balance between resistance and cardio exercise will be most beneficial. Pick an exercise program that accomplishes both to save time. Get clearance from your doctor before starting any exercise program.

Judd Handler is a health writer in Encinitas, Calif

Since you’re smart enough to realize you should avoid harmful pills and you understand excess belly fat can also be harmful. Let me share with you three simple tips to learn how to reduce stomach fat naturally.

So…read this article I discovered on diet pills.

From Fat Chance To Second Chance For A Diet Pill Maker?

By Ed Silverman

Three months after Orexigen Therapeutics shelved further development plans for its Contrave diet pill because the FDA made an “unprecedented” request for additional clinical trial work, the aspiring drug developer has reached an unexpected deal with the agency to proceed with a cardiovascular study.

At issue are concerns over cardiovascular risks that prompted the FDA to request a randomized, double-blind, placebo-controlled trial, which Orexigen execs claimed “would generate significantly more information than is necessary or feasible.” Now, though the FDA agreed to a study involving 10,000 patients and would be completed and reviewed by 2014.

“I think this was a multi-pronged effort that we built to create some momentum that helped the process,” Orexigen ceo Michael Narachi told analysts on a conference call last night. “…This drug, which we always believed could benefit patients, has a clear path to market” (see a statementhere).

The disclosure comes just one week after the FDA agreed to reconsider yet another diet pill. Vivus, which is developing the Qnexa weight-loss drug, will pursue an indication for men and women who do not have the potential to have children, and will resubmit data by the end of October (see this).

The moves suggest that there may – emphasis on ‘may’ – be a future after all for this latest round of forthcoming diet pills, each of which has suffered setbacks trying to overcome regulatory hurdles. Last year, the FDA also rejected the Lorqess drug from Arena Pharmaceuticals due, in part, to concerns the pill may cause tumors in rats and that efficacy was marginal (back story).

As Leerink Swann analyst Joshua Schimmer wrote in an investor note, “With over 70 million Americans now defined as obese, weight loss has become a major unmet medical need and is a major contributor to significant conditions such as diabetes and cardiovascular disease.” This helps explain why the FDA plans to hold an advisory committing meeting early next year to review diet pills.

However, the FDA has been particularly cautious about approving new diet pills. The backdrop, of course, is greater agency emphasis on safety and, in particular, the 1997 withdrawal of Pondimin, which was one-half of the infamous fen-phen weight-loss cocktail and its chemical cousin, Redux, over links to serious heart and lung side effects.

The agency is also concerned that diet pills may be prescribed and used inappropriately. The fen-phen craze spawned a number of so-called pill mills and FDA officials fear that many consumers will rely too heavily on diet drugs without simultaneously altering their diet or exercising more. And with various safety signals showing up in this new trio of pills, the FDA deliberately exercised restraint.

Contrave, by the way, combines two older drugs – the Wellbutrin antidepressant and a sustained release form of naltrexone, an opioid blocker used to treat addictions to alcohol and painkillers, as well as curbing appetites. About four of 10 patients taking Contrave for a year lost at least 5 percent of their weight, an outcome that just met FDA guidelines for effectiveness.

However, Contrave increases blood pressure, a side effect that was also caused by the Meridia that was withdrawn last year after links to heart attacks and strokes (see this). So approval is certainly not a given. After all, one reason for conquering obesity is to lower the risk of such afflictions as high blood pressure. Such issues have prompted speculation that the FDA will require any newly approved diet pill to include a program that has formal patient controls and monitoring.

Article Source: Forbes.com

 

Now here’s my three tips.

1. Drink more water. It serves your metabolism and assists in devouring fat cells. It also keeps the belly full and keeps you from overeating when your dig into your 7 meals a day.
2. Eat breakfast. So critical for you to eat breakfast and kick start your metabolism after it rested all night. Eat some whole eggs with a bowl of oatmeal. Or sample some salmon on a bagel.
3. Green tea. It’s natures fat burning secret. Enjoy a cup in the morning and another in the afternoon and your body temperature will rise a touch and help burn some of the fat your have eaten during the day.

Every day you should wake up and remind yourself of your goal and every night when you retire.

Credit: Getty Images

For those with a touch too much midsection fat, I feel for you. I really do!

I’ve had the same problem and many others  face the same problems at different times in their lives.

So let’s set you on the right path and start getting rid of a fat belly.

Read this excerpt…

Getting Rid of Your Belly

By Dr.Harold Gunatillake FRCS

How can you reduce visceral fat?

Vigorous aerobic exercise and to the burning of calories may trim subcutaneous and visceral fat. In addition, resistance training may help to reduce the subcutaneous fat, and may reduce the belly prominence. Vigorous exercise includes jogging, for fit people and brisk walking for an hour on a daily basis  for less active people. Workouts at the gym also will help.
Most people at the gym commonly complain that the belly does not get flattened even after years of gym workouts.
It is observed that those who have had open heart surgery recently seem to come home with a flattened belly and gross weight loss. The lesson you learn is to restrict your diet akin to diets given in the hospitals. There aren’t any specific diets recommended to reduce visceral and subcutaneous fat.

Core exercise

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, and 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.
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.

Link between belly fat and diabetes

Researchers in U.S. have concluded that belly fat is largely to be blamed for the higher diabetes incidence in the U.S., especially among women.
Sri Lankans seem to accept the belly profile with no complaints or shame. It is also an observation that those people who wear sarongs are pushing the belly muscles forward unconsciously to hold the sarong in place. This would add to the problem.
Sri Lankan ladies too don’t seem to worry about bellies, as hiding behind the saree gives them adequate confidence. Only those sun lovers, rare in the Island, would be concerned about their body shape to fit into slim bikini clothing.

Toddy belly

It is quite a common incidence to see beer and toddy drinkers having “pot bellies”
It is presumed, that the calories in the alcohol add more visceral fat. Those who wish to have a flat belly should not indulge in drinking alcoholic beverages, after all that would be adding calories, in addition to the calories from your diet. Prevention should be the aim in order to avoid the problem.

Read full article at The Sunday Leader

 

Take note…it’s dangerous to allow visceral fat to remain on your stomach. So read some more articles here and devise your own plan to getting rid of a fat belly.

And check this out if you are ready for a challenge and set to lose weight around your midsection…click here.

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I reveals a few savvy exercises you need to incorporate into your exercise regimen.

Without exercise and a proper diet, you will struggle to pull back the layers of fat hiding those sexy abs.

Read this…

By Jason Therman

The The best possible Abdominal Exercise routine That Will help Shed Stomach Fat

If you are trying for some wonderful do the trick out for your abdominals that are heading to give you a six pack you can reveal off at the seashore, you in all probability won’t obtain it right here. Stomach exercise sessions are just not going to clear away belly body fat. Rather than paying your time executing ab exercise sessions, you may want to quite possibly concentration on a Taylor Lautner workout. That is greater suited for your plans. So while the question of the finest ab exercise can be answered, the problem about the greatest ab exercise that helps you drop stomach body fat cannot be answered.

The most beneficial way to reduce stomach excess fat is by carrying out workouts that affect the complete human body. These are physical exercises that involve a whole lot far more of your body to regulate your abdominals. Examples of these are mountain climbers, dead lifts, sprints, slots, and many others. By doing these workouts you can permanently cut down the amount of human body fat you have. By properly combining a variety of these workouts you can optimize your excessive fat loss system.

Some other thing that is critical to sustain in thoughts is that nutrition is the most important factor in your hard work to reduce stomach body fat. It is really going to be difficult to cultivate a 6 pack even while you are ingesting junk foods. It is awesome how men and women want to have terrific abs, however are unwilling to adjust their eating habits. Training plan will only be successful with an accompanying dietary plan.

In summary, if you will give up throwing away your time on physical exercises like crunches, and if you get rid all all those stomach physical fitness units you bought from Tv, physical exercise your total system and try to eat more suitable you will be able to get a 6 pack abs you are shopping for.

If you want the authentic fact on which workouts undeniably guide burn excess fat the fastest, implementing the least total of work, then examine these three tips and hints to lose belly body fat the smart and beneficial way. All the best!

Article Source: Ettoday.com

 

I thought this was a great article to help those who want to shed unwanted belly fat.

Share your thoughts below, I want to hear from you.

- Tom

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