Jun 23

Advices To Any Woman Who Wants To Look SEXY!

Advices To Any Woman Who Wants To Look SEXY!If you’re a woman and you want to look sexy, you need to do strength training! Specifically, you gotta squat and deadlift. Overhead presses or benching for the upper body.

Take up squats and deadlifts! Because your legs, thighs, hips and butt are going to look toned, tight and awesome afterwards!

Baby, take a look around you next time you’re at the gym. How many of those same guys do you see come into the weight room day after day. They never get any bigger?

They all want to get “Bulky” and they can’t even do while trying. Do you really think you’re going to gain 20 pounds of muscle and turn into the Hulk just because you picked up a weight or two?

Just keep the reps and sets low and the weight high. Don’t drink too much milk a day and at the most you’ll gain 2-5 pounds of muscle you already had (and in the right places I might add — the aforementioned butt region!)

– If you’re naturally thick, the best thing you can do is to strength train

– If you want “Core Training”? There is nothing better than deadlifts and squats!

Jun 19

How To Get Bottom Abs?

How To Get Bottom Abs?
How To Get Bottom Abs? It is a common question from many subscribers.

Getting bottom abs is usually a chore for most guys. That’s why they’re so desirable. Everyone has different muscle structure on their abs. so everyone’s abs will look different when they’re “cut up”.

It’s this lower ab area where most men hormonally store the most fat and also it’s the last place they lose the fat! See How to Reduce Lower Abdominal Fat?

But as far as exercises to build the lower abs, you can do no better than hanging leg raises.

Losing fat is the most important to get bottom abs. Even if you have really muscular lower abs, you’ll never see them if you don’t get rid of the fat around your midsection. So to do this, remember the three keys to losing fat for life:

    – Strength Training …
    – Control Your Diet …
    – Interval Training for extra fat burning (Interval Training Will Make You a Winner).

Lastly — Patience, Commitment and Consistency Are Key

You’ll probably start seeing some upper ab definition as soon as you get around 12-15% bodyfat (for men).But those pesky lower abs won’t really come in until you’re down around 10% or lower.

It just takes time! I know it’s not sexy, but the most important part about getting those lower abs is to just keep at it. Keep doing what you’re doing if it’s burning away fat. Keep controlling your diet. Keep strength training. Keep doing cardio and eventually, they’ll start to show.

One thing to look forward to in the meantime: the “sexy” V-lines going down your hips. This sounds kind of stupid, but I know lots of women who think these are sexier than even a full six/eight pack.

Jun 13

Does Abdominal liposuction Work?

Does Abdominal liposuction Work?
Abdominal liposuction is one of the most common liposuctions performed to eliminate the excess fat in their abdominal areas.
When you consult with your surgeon about abdominal liposuction, discuss with him the goals and changes you would like to achieve to enhance your appearance. Your surgeon will explain how abdominal liposuction works and what are the potential risks involved.
He or she will inform you of several available options as well. This is the best time to ask your surgeon what you need to know about abdominal liposuction. You can ask to see before and after treatment photos of recent patients.Often not even regular exercise or a strict diet can effectively shed fat in the abdomen. Abdominal fat is highly resistant to exercise so you may try different abdominal exercises to remove the flab but with little success. In addition, many people are genetically disposed to accumulating fat in the abdomen area. This is where abdominal liposuction can help.

Your surgeon will also have to assess your weight, skin, muscle and fat distribution. He or she will have to determine your medical history including your diet and exercise. Let your surgeon know if you are taking any kind of medication.

Abdominal liposuction procedure depending on what your surgery requires, your surgeon will give you either a local anesthesia or a general anesthesia before starting the surgery. If you will be under local anesthesia, the surgeon may give you sedatives to help you settle down.

After marking the specific areas in your abdomen where fat is to be removed, the surgeon will then make a small incision into which a thin elastic tube known as the cannula will be inserted. The surgeon uses the cannula, which is connected to a suction, to dissolve the fat and extract it from the body without harming the tissues, nerves, muscles, and skin.

There are several techniques to the abdominal liposuction procedure. In super-wet abdominal liposuction and tumescent abdominal liposuction, the surgeon first injects a solution into the target area prior to actual surgery. This solution not only makes fat easier to remove but also minimizes blood loss and post-surgery side effects such as swelling.

Another method in abdominal liposuction is called the ultrasound-assisted liposuction, which utilizes sound waves to break down fat. This method also reduces the loss of blood during the surgery and post-surgery bruising. Ultrasound-assisted liposuction is especially effective to treat fibrous parts of the body, for instance the male breast and the upper area of the abdomen.

Your surgeon will recommend the method of abdominal liposuction for you based on the specific area where fat is to be removed and the volume of fat to be eliminated.

Most patients are able to notice results as early as one week after having their abdominal liposuction. However, it may take up to six months to see complete improvements.

While abdominal liposuction is an effective way to lose unwanted fat, you must continue to eat right and exercise regularly to maintain and enhance its result.

Jun 04

Belly Fat: How To Lose Belly Fat

how to lose weight

Belly Fat: If you want to lose belly fat, then you’ve come to the right place.  I will tell you how to get rid of belly fat.

It isn’t difficult to lose belly fat because the type of fat that’s responsible for this condition is the first fat to start being burned by your body when you take the appropriate steps.

There are actually two different types of fat in your body, Visceral and subcutaneous.

Visceral fat is fat that’s inside your body, in your abdomen, surrounding your internal organs. This is the fat that protects your internal organs and a little bit of it is actually necessary for you to be alive.

Subcutaneous is the fat that’s right underneath your skin, on top of your muscles. This is the fat that you need to get rid of if you want to get six pack abs.Visceral fat is linked to everything from bad cholesterol and hypertension to diabetes, heart disease and stroke. The good news is when you start taking steps to reduce your weight, eat healthier and exercising — this type of fat is the first type of

fat to start burning away.

The process for losing belly fat is just like losing any fat — it’s pretty much made up of two parts:

  • Create a calorie deficit in your body by eating a little less food and…
  • Accelerate your calorie burning and the deficit by being more active…

There are many different methods, but the best way to lose belly fat is to eat right and exercise regularly. And there’s a growing body of research to show that the fastest way to burn off the fat from your belly is with a combination of weight training and aerobic exercise.

You don’t just have to exercise especially if you can’t find a type of exercise you really enjoy — you can get a long way by simply increasing your activity levels. Play more sports, walk more and drive less, ride your bike for enjoyment, take a walk after dinner, get up every 15 minutes and take a lap or two around the office, etc.

Related Articles:

Jun 01

How To Get 6 Pack Abs

 How To Get 6 Pack Abs

If you are willing to get 6 pack abs, you have to know that ab exercises aren’t the only thing you have to do in order to get 6 pack abs. You need to work hard on your diet as well, sticking to a fat-burning, muscle-building diet all year round.

No matter how many crunches you do, you won’t be able to get rid of your ab fat with crunches alone. You need a good diet and an increase in your calorie burning from strength training and interval training.

You’ve probably seen dozens of ab gadgets on TV that may help you to get 6 pack abs, but none are magic bullets. You can’t expect anything you order from TV to help you to get 6 pack abs. You have to do the hard work with nutrition and training to get results.

Diet is first and foremost the key factor when trying to get 6 pack abs. Plan your nutrition in advance, to avoid dietary downfalls.

It is important to do all repetitions with good form. Focus on quality, not quantity. Avoid sit-ups and an excessive number of crunches. Both exercises can damage the lumbar spine in your low back, and crunches are rarely effective anyways.

You don’t need to do abs every day. Instead, train them twice per week and use non-conventional exercises to reduce the stress on your low back.

May 31

Do You Really Want to Lose Your Excess Abdominal Fat?

Want to Lose Your Excess Abdominal Fat?
If you really want to lose your abdominal fat, follow these tips:

1. set goals and mentally prepare. Before you start your abdominal exercise and workout you need to set goals and mentally prepare. This way will ensure that you achieve your aims. If you dive into an abdominal training regime without thinking about what you want to achieve and how you want to or are going to achieve it, then it is more than likely that you will fail before you’ve even started.  

2. Get a piece of paper and a pen and write down your answers to these questions:

  • Do you really want to lose your abdominal fat?
  • Are you willing to work as hard as you need to achieve this goal?
  • If you lost your abdominal fat, what will that change in your life? What will actually do for you?
  • What would happen if you let go of this ideal and focused on other goals?
3. After looking at your answers and thinking about your targets and objectives, do you still want to proceed with the abdominal workout lose your abdominal fat?

4. Your next challenge is to write down your goals. Write down your short term goals such as:

 I want to lose one inch around my abs within one week


– I want to lose six inches around my abs within twelve weeks.

– I want to continue my training programme after this time to maintain the firmness in my abs”

5. Write three or four goals down and stick them on your bedroom wall or in a place where you will see them everyday. This will keep you focused on the task and motivate you to do that one last sit up or one last crunch.

Do not underestimate the importance of this step. This part of the process is essential not just to lose your excess abdominal fat but also for any fitness programme or regime you embark upon.

May 25

Do You Have Excess Abdominal Fat?

You Have Excess Abdominal Fat

The first thing that most people think of is that their excess abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body. What most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health.

Although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat. There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors. They increase the risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.  

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your top priorities! There’s just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see six pack abs that everyone wants.

So what gets rid of excess abdominal fat?

The first thing you must understand is that there is no quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. 

The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program is important if you are to overcome your excess abdominal fat.

May 21

How to Banish Abdomenal Fat?

Banish Abdomenal FatDo you want to know how you can quickly get that abdominal fat stripped away from the midsection of your body?

It is important to understand that abdominal fat could be the toughest fat to eliminate away from your body, whether you are maintaining your diet or doing six pack ab exercises. Having excess body fat on your abdomen causes it to become impossible to see your abs. Your abs is covered in fat which all adds up to the bloated look that you experience each day.

But there is something that can be done to banish abdominal  fat. You have to realize that dieting while not working out only will help you burn muscle mass without fat. But you want to build up your muscle mass and cut down on your abdominal fat through proper physical exercise and nutrition.

To banish abdominal fat would be to consume foods that contain large numbers of monounsaturated fats within them. Using a special diet is one of the most effective ways to shape your body. However, it cannot do the job all by itself. Decision either to have lean muscle mass or you can body fat on you depends on your food regimen and exercise.

When it comes to exercise it is very important that you workout no less than three to four times each week. It doesn’t matter what day or what time of time you workout. You should be doing something every day to help in the permanent removal of your extra abdominal fat. 

Situps and abdominal crunches don’t help too much in regards to understanding the way to banish abdomenal fat.  You simply might feel a burn in your stomach region whenever you carry out such workouts, although the thing is…that burning feeling is because your muscles are tired from the workouts, and not because you are burning your extra abdominal fat away. These exercises won’t get rid of the belly body fat by themselves, which is a common misunderstanding numerous people have.

You must focus on the overall weight loss reduction of your entire body. If you have body fat everywhere else, you won’t see any positive gains inside your abdominal area. You should not only concentrate on your abdomen. You need to workout the whole body by doing squats as well as other full body workouts that you can checkout on the internet or learn about on message boards such as the biggest loser forum.

These items not just help with getting rid of abdominal  fat, but they also help to decrease levels of cholesterol too.

May 10

What’s The Best Way To Burn Belly Fat ?

Best Way To Burn Belly Fat

Many people want to how to lose tummy unwanted fat fast, what is the best way burn belly fat? I’m likely to share with you a few easy methods you can do this. If you’re open to new suggestions and if you’re sick of how items are going with your existing excess weight reduction plan, then read this now for some Verified Details that will make fat reduction come about for you NOW


Exercise Is Crucial To Unwanted Fat Loss

On to physical exercise! It’s widespread knowledge that exercise is crucial to unwanted fat loss and tummy fat is no exception. The difference is that, for greatest final results, specialized workouts, these kinds of as crunches and sit-ups should be utilized. These workout routines goal the stomach region and burn up the body fat right the place it is saved; much far more efficient than operating laps since this mainly minimizes the amount of new body fat that is saved even though minimally effecting the body fat, presently current.

Start undertaking a small bit of exercise each day. Shoot for thirty minutes a day. Try out using the stairs, parking additional absent from the keep, going for walks to the grocery shop, actively playing with your kids, or basically go for a 15 moment wander three times a working day.

You might read my post about  What Is Best Stomach Exercises That Fitness Experts Consider?


Flat Belly Diet Regime

The food ideas developed caters to the want of absolutely everyone; from vegetarians, lactose intolerant or individuals with foodstuff allergy symptoms. The goal of the Flat Belly Diet regime is to include four, 400-calorie meals spaced each 4 hrs, and each and every food consists of a MUFA. The monounsaturated fatty acid assists kill belly fat and is the key to this diet system.

Foods large in intricate carbs (far better known as fiber) are Really critical to try to eat if you want to shed belly body fat rapidly. Acquiring loads of fiber each day will improve your digestive system, make you truly feel content, improve your metabolism, and so considerably much more. Excellent carbs that I advise are uncooked veggies, whole grains, nuts, beans, and more.


Vitamins and Minerals

Include vitamins and Minerals in your diet regime to lose belly fat : One of the numerous causes powering the caution of based on junk foods is the truth that though they supply calories for the body, they lead quite minor else outside the house this. Several folks frequently overlook the value and part of nutritional vitamins in an individual’s diet program. Individuals who are deficient in their vitamins will be a lot more probably to experience from metabolic ailments which will cause their human body to perform less effectively.

A diet plan to fastest belly fat loss should therefore incorporate prosperous sources of natural vitamins. Fruits and vegetables are superb sources of vitamins and minerals and will make a significantly far better substitute as a snack than junk meals. They are also abundant in all critical fiber.

While this question might increase question marks in most people, it is pertinent to address it. Daily, we are uncovered to a slew of environmental poisons. The foods we consume is laden with meals preservatives, and we breathe in toxins from cigarettes, household furniture and paints.

These will give you the most resistance in a whole stimulation way. So your midsection will get completely flat, just like the stomaches you see all the health and fitness designs sporting.

May 08

Ab Workouts without Doing Any Direct Ab Exercises

 Ab Workouts without Doing Any Direct Ab Exercises

Instead of the typical ab exercise routines, there are better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs. One of the best ab workouts that don’t include any direct ab exercises at all is in a tri-set format (similar to a super-set but alternating between 3 exercises).

This could be 3-4 sets of 8 reps for each exercise, or more sets for fewer reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of “reps”.

 Front Squats with Barbell

Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you’ll feel this one in the abs big time!

Front squats are done similar to back squats with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body. This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form.

Renegade Dumbbell Rows

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area.

Mountain Climbers on Floor

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

Have a rest for 30 seconds after finishing each exercise. Have a rest about 1-2 minutes after completing each “tri-set” before repeating. This is one of the best ab workouts without even doing any direct ab exercises. You’ll see what I mean after you try it!

May 07

How to Keep Motivation for Flat Abs?

 Keep Motivation for Flat Abs

Everyone likes to have flat abs and be fully healthy.  This goal can be achieved by everyone. Although some may find it difficult to reach it, it is possible if you have an optimistic and positive outlook on life. Nobody said that being discipline was easy. We can begin our day very positive, but by the end of you can be a victim of procrastination.  We as humans tend to enjoy the path of least resistance.

The interesting thing is that we make ourselves believe such things. The secret to success is not overworking but being in control of your thinking and outlooks in life. Whether you are looking to lose a few pounds, get flat abs or  in shape for bodybuilding competition, don’t let yourselves of any excuses.

Always tell your friends and family about your goals. Telling your acquaintances about your goals is great.  Some will take you serious and some won’t.  But the reasoning behind this is that they can help you be on track. Having a workout partner or a dieting partner will make things better for everyone.  Pick someone that you enjoy being with and someone that you know will help you to keep motivation for flat abs.

Get a notepad right this moment and jock down all of your goals and aspirations. Make sure they are in detail and also try to make them very personable. Also take note of the times you are at your lowest in energy and pull out your sheet and read those to you out loud. Getting in top shape takes discipline and full commitment. Its rewards are priceless and the amount of confidence you get when you are watched or check out is amazing.

May 05

Interval Training Will Make You a Winner

Interval Training Will Make You a WinnerMany people are surprised to find out that the cardio routines they are doing not the real solution to lose belly fat. They have to learn to change their workout habits to accommodate interval training. Interval training where the intensity of movement alternates between hard and recovery rates is the most effective way to burn fat and target abdominal fat.

You need to do intensity-based interval workouts combined with a strength training program to get the most effective workout for fitness and lose belly flab. Many people spend an hour or more everyday trying to lose belly flab with traditional cardio, but getting no results. If you’ve been used to doing cardio for a long time, you will start to see results quickly,

Interval workouts might require a little more hard work, but they curt your workout time to less than half an hour on only three days of the week. One of the most important things is to begin your first five mins with a sequence of drills that will warm you up in preparation for an interval session.  Then do some megasets with strength training by performing multi joint routines that will boost your metabolic rate.

Then you will finalize your session with about twenty minutes of intervals where you alternate between intensity and rest. You should do a cool down routine before you quit. By comparing a complete workout of three quarters three times a week to do cardio workouts every day for longer than that, you’ll see that intervals and resistance combine to make you a winner.

May 04

Will Training Using Intervals Target Your Abdominal Flab?

Training Using Intervals Target Your Abdominal Flab

There is study turns out that training using intervals will target your abdominal flab directly. This means that if you are going to shrink the size of your waist you’ll need to stop wasting all your time on crunches and sit-ups. Because you don’t have to spend as much time working out with intervals as you did doing traditional cardio, interval training coincidentally offers the additional benefits of giving you time back to your life.

In that study took some people doing twenty minutes of intervals three times a week and others forty minutes of traditional aerobic exercises three times a week. After a fifteen week period, when it was all over, the group that did intervals was the one that showed some fat loss, especially around the stomach area.

What this study say that to target your abdominals you have to do interval workouts. My opinion is intervals just happen to be the best technique of reducing flab all over the body: it just so happens it has a targeting effect in the abs. When we say that targeted fat burning provides no benefit we mean that movements like crunches aren’t going to get the job done.

The theory was that the extra workout would target the one arm for fat burn because it worked more. The study concluded that there was not fat benefit to the arm that worked more. The underlying claim here is that you burn fat from your abs by working your legs.

May 03

Quick Fat Burn Workout

Quick Fat Burn Workout

If you think there’s no chance in your day for a quick workout, you have to think again. What you’re going to have is a ten minute break in order to get some fat burn under way. The first step for quick fat burn workout is to decide on the most profitable movements to use that will get you the most bang for your buck. You will find out that a quality routine can be done anywhere at any time even if you’re at home.

Just look at your day and see where you can get ten minutes to do a quick fat burn and you’ll be on your way to fat burn and  a better body. If you are willing to work harder for a shorter period of time, you will get results that are a lot better than what you’d ever think. You can burn fat without doing any cardiovascular routines at all.

Keep in mind this theory: get your metabolic rate up and you can burn more calories in the same amount of time. Now let’s go to quick fat burn workout. It is ten minutes of fitness that will help you reach your fitness goals.

Body weight series

One: Prison squatting.

Two: The Push up.

Three: Pull ups or inverse body rowing.

For each of these movements, get at least ten reps accomplished. Keep doing this for a ten minute period.

Try a DB mega set. If you don’t have DBs, just use the body’s weight.

Again, you’ll be doing ten reps each without any breaks until you’ve completed the entire cycle.

One: DB splitting squat.

Two: Declining push up

Keep cycling through these until your ten minute period is exhausted.


May 02

Top-Secret Technique for Stomach Fat Burn

Top-Secret Technique for Stomach Fat Burn

How can I drop the body fat all around my tummy?” is an issue that a lot of physicians and dieticians listen to on a day-to-day basis. There is no quick reply but the careful adherence to a variety of measures will help you lose the flab and get the 6-pack you want. Initial, let me generalize what needs to be accomplished. You require to try to eat healthier, workout and keep absent from behavior that prevent weight decline, this sort of as cigarette smoking and ingesting also much liquor.

The 3rd is eggs. Now I know that several of you feel that eggs are undesirable for you, but that is just not the case. They are loaded with protein and preserve you entire for a long time which fights the cravings to consume.

Skim Milk. Consuming skim milk is far better than consuming total milk. Everybody does not know that total milk can really incorporate some added grams of excess fat in a year. Alternatively, consuming skim milk is the healthier alternative. And considering that skim milk is not that very good on the flavor buds, you will sooner or later get the cling of it in the lengthy operate.

For these who would rather workout than change their consuming behavior, there is a variety of items that can be done through the day that will permit you to burn the additional body fat. You could select to just take the stairs instead of the elevator, clean the residence, walk quicker in the grocery keep, or take your canine for a wander. You could also go jogging, go for a swim or go biking. Not only will these activities aid you fastest belly fat loss in 1 week, they will also assist you loosen up and create a greater disposition. Many thanks to all the satisfied endorphins that workout brings out. These minor adjustments add up, and above the system of just a week, you are certain to start seeing good final results. If sustained, you are confident to have a flat tummy and a trim determine in no time.

Do some uphill managing – Operating at even a modest incline can make any running activity that significantly more challenging. In fact, I believe that working at a gradient is amid the most successful approaches to burn up further energy with running.

Trans fats, if you don’t know by now, are a single of the most un-wholesome foods you can consume. They truly are so negative they will place liaisons in your arteries that cause significant prolonged time period damage.

There are very a bit of possibilities out there on how to get rid of lbs . quick. But most importantly be secure! Make healthy lifestyle long diet choices. Like consume more drinking water, minimize down on sodas and sweets. After all, its your entire body and you only get one. So deal with yourself right.

May 01

Aspects of Diet That Help to Get Lean and Abs

Aspects of Diet That Help to Get Lean and Abs

One of the most important things you have to know is that your diet doesn’t need to conform to any of the fad diets. You don’t need to go “low carb” or “low fat” for that matter to be successful in losing enough body fat to get lean and abs. Balance is the key to success along with eating a diet that is made up of nutrient dense foods in their natural state.

The most important aspects of diet that help to get lean and abs are:

1. Make sure that almost your entire carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains. Fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.

2. Avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat.

3. Get enough quality protein in the daily diet that creates satiety so your hunger is satisfied longer, have a higher thermic effect than carbs and fat and a building block for maintaining and building lean muscle.

4. Try to eat enough healthy fats daily. Don’t be afraid to eat fat.

5. Avoid processed foods,  

The rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc.

It all falls into place and you eventually gain total control over how lean you want to get. Gain control of this part of your life, and that abs may be showing in no time! Aspects of diet are most important to get lean and abs.

Apr 30

The Real Solution To Lose Body Fat

Aspects of Diet That Help to Get Lean and Abs

Many people approach to lose body fat and fitness with great enthusiasm and determination.  They lose body fat and feel great, but even so, they just do not seem to get rid of all fat they want to. They lose fat successfully for a time, but ultimately get stuck just before all of the fat is completely gone.

Everybody has an abundance of fat cells throughout their bodies. A healthy adult with normal body composition has approximately 30 billion fat cells. Fat cells are part of our genetic code and they allowed us to use stored energy when food was scarce. When you consume too many calories, your body goes into storage mode. So your body simply stores those extra calories as fat. When you eat less calories then your body demands your cells release stored fat for energy. 

Men tend to store their body fat around their bellies and chest. Women tend to store it around there hips, buttocks, thighs and back of their arms. When old habits take over again, the body fat comes back with a vengeance. This is due to programming of the fat cell. Each time you try to lose body fat again, it seems to take longer and require more effort.

The real solution to lose body fat is simple. You must understand how fat cells work and how to defeat this last bit of body fat. Stubborn fat develops when your hormonal pathways are broken down. Fat deposits increase and become more resistant to fat loss methods as you get older.

Losing weight on crash diets and then regaining it will increase stubborn fat in the long run. People who crash diet on low calories and refuse to exercise and move their bodies, often have the worst stubborn fat problems of all. A decrease in exercise and activity level also compounds the stubborn fat problem.

Stubborn fat is metabolized extremely slowly and is resistant to the hormonal process that takes place while the fat burning process is started up. To lose body fat is not nearly as simple as just slashing calories and dieting. You need to understand the deeper issues you are really dealing with. You need to know What’s The Best Way Burn Belly Fat ? Do understand the other variables in the equation – exercise and lifestyle.

Apr 29

Swiss Ball Is a Powerful Training Tool

Swiss Ball Is a Powerful Training ToolSwiss ball is a powerful training tool. many fitness experts placed the swiss ball up on a pedestal as the end-all be-all of abdominal, core and fitness training, rather than representing the ball as  a single training tool among many other fitness equipment such as barbells, dumbbells, cables.  

Actually, entire training systems were built around the swiss ball neglecting other forms of training, and people misused and overused the ball. Some trainers used the ball for exercises that were nothing more than circus acts. The versatility of the Swiss ball is simply unmatched. It can be used to help a professional boxer to build stamina and add power to his punches. Also it can be used to help a 65 year old sedentary woman overcome muscle weakness and improve balance.  

The swiss ball improves the level of muscular activity as well as the co-recruitment of spinal stabilizers. You can do your crunches on a swiss ball. The swiss ball crunch (unstable surface) effectively recruits more muscle fiber than the floor crunch (stable surface). This leads to greater strength, stability and muscle development in your core region.

Performing the curl over the gym ball with the feet on the floor doubled activity in the rectus abdominis muscle, and activity in the external oblique muscle increased approximately fourfold. The high on back position is easier, while the ball lower on the back is more difficult, accommodating for different strength and fitness levels. This reveals how the ball is a versatile tool for exercise progression.

The swiss ball is only a tool. It is one of many training tools. It’s not the core training. It will also not burn fat off your stomach. Swiss ball is one of the best of the bunch if it used properly. Use the ball as one part of a balanced training program that includes other tools such as free weights, cables and your own body weight.

Apr 27

How to Reduce Lower Abdominal Fat?

Reduce Lower Abdominal Fat?Having flat, tight, lower abdominals is a highly desired look, but it is a very difficult look for most people to achieve. Many people feel a need to perform special lower ab exercises. But there is no abdominal exercise can spot reduce lower abdominal fat. The real reason they can’t see their lower abs has nothing to do with their choice of abdominal exercise, and everything to do with an excess of fat and possibly digestive problems.

The lower abdominal region is simplest one of the first places most people store body fat. And in reverse it is the last place to come off. Removal of lower abdominal fat is a separate issue than lower versus upper abdominal muscle recruitment. Body fat problems can only be addressed by creating a caloric deficit. This requires proper nutrition, not special “lower ab” exercises.

Both upper and lower abdominals are activated during the performance of any abdominal exercise. But it is very possible that the upper and lower abdominal areas can be emphasized to a greater degree by the choice of exercise. Some experts believe that “lower ab exercises” are just another fitness myth and that the case is simply closed. However, the abdominal and core region may be much more complex than just one long sheet of muscle running from the sternum to the pubic bone that contracts completely along its length or not at all.

Assuming that the lower abdominals can be stressed to a greater degree with choice of exercise, this has significant implications for creating highly effective and individualized training programs. Before starting the program, you have to take the upper and lower abdominal tests to find out your level of lower abdominal conditioning.

When you take these tests, you will easily see the difference between the two and then you will know which areas to prioritize the most, which exercises you can safely begin with and how to get the best results possible from your training program. A common mistake is when a beginner with weak lower abs attempts to do advanced exercises such as hanging leg raises. This demonstrates improper exercise selection and progression and will do nothing but build muscle imbalances that manifest in poor posture and lead to injury and low back pain.

Apr 26

Belly Fat Can Be Deadly

Belly Fat Can Be Deadly

Belly fat – which refers largely to visceral fat, not just the subcutaneous fat below your skin – has been associated in recent years with all kinds of health problems ranging from heart disease, to strokes to diabetes.

Fat can be cosmetically frustrating, but belly fat can be deadly. Understanding how to beat belly fat will helps to understand the genetically engineered reasons that we store body fat.

Men store most of it in their belly, while women store fat in their hips and thighs. Women store body fat in the lower body because of childbirth and hormonal reasons. After menopause when hormones change women also tend to begin storing more fat in the abdominal region. The main reason why we get belly fat is caloric excess.  So we have to look at how much you’re eating every day first.

The other reason is reduced exercise. In today’s modern technologically advanced society, we do not work like our grandparents did. Also, we are much more stressed. Because of the nature of stress hormones such as cortisol, combined with metabolic syndrome, excess insulin and insulin resistance that are the common result of sedentary lifestyle combined with refined foods, the caloric surplus is stored as visceral body fat and our bellies begin to bulge.

 It can lead to more health problems than you ever thought. There are many studies show that fat that builds up in the abdomen is much more likely to cause diabetes and heart disease.

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