3 Exercises To Reduce Tummy Fat

Is your unattractive protruding tummy irritating you? Numerous weight control plans and workouts are out there that guarantee tons of things, yet in the event that they have frustrated you, possibly what you require are exercises that helps to lessen tummy fat. Here are those 3 exercises.

1) Bike pumps

Rest on the floor flat on your back. We have a bend of the spine on our lower back that normally raises it a bit and almost does not touch the floor. Ensure you press your lower back to the ground. Put your hands over your head. Lift your left curved knee and your right elbow to touch it. Without bringing your lifted knee and arm down, likewise do elbow-to-knee touching on the other pair. Rehash these bike pumps 20 times before coming back to your initial position. This, together with two more exercises explained below, will decrease tummy fat. Let us move on to the next exercise.

2) Full circle twist of the body-trunk - the torso

Stand straight on the floor, feet separated, and hands on your hip. When you feel sufficiently stable, lift both hands and fasten them together over your head. Turn your face right without moving your legs, from this position you will curve down and sideward on your right side, going toward your foot, and bending till your body-trunk arcs in a circle that passes your left foot and finishes the bend with your hands lifted and fastened over your head again. You can begin from the right or lift as you like. Do 5 full circle body-trunk twists beginning on either side, then change sides.

3) Crunches

Crunches are essential and compelling. A few individuals skip crunches assuming that they are old-fashioned or hard to do, or both. Don't be same to them. Crunches focus on the surfeit fat gathered in your tummy area. Start by lying on the floor, looking up the roof. Ensure your knees are twisted, and that your feet rest flat on the floor. Keep your hands at ear level. Your lower back has a bend that renders it somewhat over the ground. Press your entire lower back till it touches the ground. Bend up till your shoulders are over the ground by some inches. Hold that posture for 5 seconds. Relax. Come back to initial position and rehash.

With these focused workouts, you are certain to diminish tummy fat quickly.


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The Herbalife Weight Loss Method of Losing Tummy Fat

People say that some people are fat because they are born that way - that they come from a long line of overweight family members and that they can do nothing about their weight problem. However, most health experts now say that the concept of hereditary predisposition to being overweight is a simply not true.

There can perhaps be some argument that our basic body weight is genetically inherited, but not excess body weight, which is almost entirely dependent on what we eat and the exercise we do.

The exception is the aging process, which we cannot change. We put on weight as we age, leading to the middle age spread syndrome. Perhaps it is not the aging process which is to blame. It is the fact that we are not expending the calories we once did. We have to give up playing energetic sports after the age of forty, we now have a car whereas as kids we used to bike. Nevertheless, there are some strategies we can put in place to stop us eating more and exercising less.

One of the easiest ways is to take some weight reduction medications, and one of the most popular herbal medicines which claim to help you lose weight is the product known as Herbalife, which was founded in 1980 and has grown rapidly since then. It is a MLM company, relying on distributors to shift its products. The major criticisms of Herbalife concern the way it does business, rather than any fraudulent weight loss claims.

Herbalife products claim to contain the effective herbs in order to make losing tummy fat easier.

The major focus of the diet plan is to replace meals with a milkshake like solution known as formula 1, which comes in many flavours. This is one of the reasons for its success, in that the shakes are pleasant to taste and easy to drink.

Herbalife is certainly effective in losing weight, but cynics would suggest that cutting out meals and using an ordinary milkshake would achieve much the same result, at a much lower cost.

Some of the claims are a little unbelievable, such as the man who claims to have lost 405 pounds since using the product and I would suggest that to lose that amount of weight would have to involve some form of stomach stapling surgery.

One thing that strikes me about any weight loss supplement advertised on TV is that in tiny print on the bottom of the screen, if you are quick enough, you will read that the results shown are not average, and also that this diet plan should be used in conjunction with exercise.

My view is that if you substitute large meals with a drink of milk, and undertook some exercise you would get essentially the same outcome. If you substituted fruit and vegetables for the milkshake you would probably lose more.

The bottom line is that if you are contemplating using a Herbalife weight loss product in your diet, do some research and see if you could not achieve the same loss of tummy fat through some other means not involving extra costs.


Peter Phillips is an internet entrepreneur living in Canberra, Australia

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No More Exercises to Reduce Tummy Fat - A Better Way

Exercises to reduce tummy fat fast don't have to be torture sessions where you wonder if you're going to live through it! For centuries Asian women have mastered being able to get a flat stomach and skinny waist without starving themselves and without long workouts. Let's take a look at just one of their methods and how you can use it to get the body of your dreams faster than you think.

No More Exercises to Reduce Tummy Fat - A Better Way

Let's just get this right out of the way now: You will NOT be doing any sit-ups or crunches, I promise.:)

I can't remember ever seeing my Chinese Mother or Grandmother ever lying on the floor trying to touch their elbows to their knees...instead they would do simpler techniques to maintain their size-2 tiny waists.

One of these ways is found right in your bathtub...

The Magic Properties and an Epsom Salt Bath

Epsom salts are named for the mineral rich waters of a village in England called "Epsom", where they were known at least as far back as Shakespeare's day. The salts were quickly found to be effective for treating the aches and pains our bodies often go through, along with removing toxins from our system which then resulted in weight loss!

Toxins can take many forms, including certain fat compounds, and if they are blocked or not being released for whatever reason they will accumulate into a topical layer of fat that many people call cellulite.

The reason Asian women take Epsom salt baths is because when combined with hot water the salt can draw toxins out of the body at a tremendous rate. This works by hot water infused with Epsom slat bringing toxins out of the body to the skin surface, while the water cools it and then washes it away.

When Epsom salt is absorbed through the skin in a bath it also sedates the nervous system, reduces swelling, relaxes muscles, is a natural emollient, exfoliate, and much more!

Below is the actual Epsom salt Detox bath recipe that all the Women in my family have used forever:

- 1 x Cup Epsom salts

- A handful of sea salt

- 2 x Tablespoons of bath oil

Be sure to pour all of the ingredients into the tub while the tub is filling up because Epsom salt gets lumpy when exposed to wet bathroom air. For a typical bathtub use about 1 cup of salt.

Soak for 20 minutes or so, and let your mind relax and unwind.

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Weight Loss - Could Your Belly Fat Be Smoker's Belly?

If you smoke and carry weight around your middle, that belly fat could be smoker's belly! Most people have never heard of 'smoker's belly' but studies have been done in the past more than once that explain why you're on the thin side (or fat side) and have a protruding stomach.

Smokers usually weigh less than nonsmokers but not all smokers are slim either. And even though smokers weigh less than nonsmokers they tend to have more belly fat. One of the studies that was done in England of 21,800 British men and women reported that even though smokers have a lower BMI (Body Mass Index) they have more belly fat.

And compared to people who have never smoked, smokers had the smallest waist to hip ratio than current smokers. And the more cigarettes that are smoked the larger the belly. So if you start smoking even more cigarettes it means you will continue to increase the size of your belly. When current smokers were compared to former smokers or people who have never smoked, the smokers had bigger waist measurements and smaller hip measurements.

This research suggests that smoking may lead to belly fat if you don't have any now and lead to more belly fat if you do have it now and also a reduction of lean muscle mass.

Even though smokers usually weigh less than nonsmokers do, not all smokers are slim, of course. When smokers start putting on the weight or fat they are more likely than nonsmokers to deposit it around the belly and this is verified in another study.

It's still not known why smokers tend to accumulate more belly fat than nonsmokers do. But some researchers make a guess that smokers might be more likely to eat foods that are high in saturated fat than non-smokers but this has not been proven. Why the body tends to distribute the weight to the mid-section is yet to be discovered. Perhaps the chemicals in the cigarettes or tobacco influence the hormone levels.

What can you do about it if you have a fat belly? Quitting smoking is the first thing you want to do. When you quit smoking the body will adjust and slowly you'll lose the belly fat provided you're not taking in extra calories. Combine this with a weight loss program or weight loss plan or diet that you devise and you will lose weight and get rid of belly fat fast. You waist line will shrink and you will lose inches that have been around for a long time.


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The Benefits of Losing Tummy Fat

Having too much weight on your tummy is not only uncomfortable, but it is also dangerous to your health, although belly fat is natural. It's main purpose is to actually protect the vital internal organs. To lose belly fat, is to defy nature, and this is why it is so difficult to achieve. But, you can do it, if you stay focused and work hard. Once the tummy fat is gone, you will feel like a new person. You will not spend hours in the store just trying to find something to wear that will hide your fat, or something that just simply fits you. You will be able to find something that will make you feel younger, something you can be comfortable in, your clothes will look amazing on you, and everything you try on will fit and look great! So, you will spend more time trying to figure out which outfit you like the most, because everything will fit you! You will also have a lot more energy, and you will want to be around people that you were uncomfortable with when you were heavy. Your self-esteem will rise, and your overall health will increase. People will see you as someone who is motivated, and you will feel like doing the things that you were not able to do when you were heavy.

Women

Belly fat is a huge problem for a lot of people. It is usually a very stubborn type of fat. Many women accumulate belly fat after having children or during menopause. Losing weight becomes harder as a person ages, because they become less active as they get older. This just adds to the problems.

Men

Men are more likely to have more belly fat then women. This is due to sex hormone differences. This fat is known as central obesity, the pot belly, or the beer belly. In this case, the abdomen protrudes excessively.

Teenagers

How they feel about their appearance is important, since body image can be such a big part of self-esteem during the teen years. Teenagers have a big advantage over adults because they are more energetic and have a faster metabolism. Weight loss is relatively easy for teenagers as long as a healthy diet is followed and regular exercise is taken. It is important that you avoid gimmicks and pills when you try to lose weight. You need to make a lifestyle change and eat a healthy diet along with exercise.

Young children

Many kids are spending too much time in front of the tv, computer, or video game consoles and less time playing outside and getting exercise. From fast food to electronics, quick and easy has become the reality for many people in this day and age. Children that are overweight have an increased risk of being overweight as adults. To overcome childhood obesity, we should feed our children healthy home cooked meals, and increase their activity by putting them in programs that encourage them to want to be active.

Depression

This also has a big effect on the person's self esteem that is carrying around all that weight. Depression usually sets in as a result of being overweight. It can make you feel tired all the time, and it can make your knees hurt. Everything in your body is out of balance. It can cause a person to feel like people don't like them, or that there is something wrong with them. People who are over-weight may also have a hard time finding clothes that fit them and feel that they don't look the way they want to. The person can even get to where they hate their own reflection in the mirror. As you can see, excess weight gain does not discriminate, and it can attack anyone from men, women, teenagers and even young children.

Benefits

Losing tummy fat can have an amazing effect on the way you feel and look. It will make you look in the mirror and be impressed! You will feel good about yourself, and you will feel like doing more things like walking and being around people again. If you work hard enough at this or get on the right program, you could even end up with what is called six pack abs. You will feel good about yourself if you learn how 2 get abs and keep them.


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Aerobic Exercises - The Best Way to Lose Abdominal Fat

Everyone who has his or her midsection covered in fat dreams about a perfectly shaped body and a flat abdomen. Belly is very visible and it affects your entire body shape, so find out what makes fat accumulate in that area and do something in order to get rid of it. One of the most effective ways of burning abdominal fat is by practicing aerobic exercises. Besides helping you lose some undesired weight, aerobics also have other advantages.

Aerobic exercises are great calorie burners and this is why they are so efficient in losing weight and getting rid of unwanted fat. Start doing them on a regular basis in order to see the results and the benefits they have on your overall health.

Aerobics keep you in shape and also make you forget the stress you accumulated during the day. It plays a big part in relaxing you after a hard day. The tension in your muscles is slowly released, so nothing sudden happens to your body. Practicing aerobics daily will create for you a welcomed routine and your life ill be more organized than before. Aerobics will also improve your mood, because when exercising your body releases endorphins, substance known to make you happy.

Practicing aerobics in order to eliminate your abdominal fat is far healthier than taking diet pills and it is more pleasant than practicing exhausting workouts. The results are not necessarily visible in a very short amount of time, but they are sure.

You can practice aerobics in your own home, as video tapes that teach you what to do are now available. You have no excuse in saying that the gym is to far away or that you don't like your trainer. You don't need a gym or a trainer. Determination and a video tape are enough. There are different aerobic techniques that you can put in practice if you just want to eliminate fat from on area of your body. Check them out and shape your body as you wish.

Exercising helps a lot in losing abdominal fat but you also have to be constant in practicing it, to eat healthy and to avoid processed foods, to make sure you drink enough water and to keep stress away.

You can combine aerobics with acai berry diet for optimal results. Acai berry, a fruit that grows in thee jungles of Amazon, is also called the "superfood". It does wonders in diets and it helps you look better in just a couple of weeks. The weight loss is based on the fact that it contains lots of fibers, so don't worry about any side effects. Before you realize it, your abdominal fat will be just a memory. Acai supplements can be purchased online so you can start taking them as soon as possible.


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Fat Loss Foods - 5 Steps To Homemade Protein Bars

One of the most important things to consider when selecting the right fat loss foods is convenience. You want to know exactly what you are eating and don't want to spend hours in the kitchen preparing it. I have the solution for you right here: Follow these 5 steps and you will be making your own homemade and customized protein bars in no time!

1. Protein Powder + Flour - First you will have to select your protein powder and flour. I prefer to use plain protein powder, as you can then flavour it to your own liking. When selecting the flour, be sure to pick one that can be eaten raw, such as coconut flour or almond flour. However, this is up to you.

2. Bind the Powder and Flour - You will be using milk as the binding agent. You again have a lot of choice when it comes to what kind of milk to use: Anything from regular cow's milk through to nut milks. The goal here is to end up with a dough-like consistency that can then be used to shape the bars using your hands.

3. Shape the Mixture - After you have achieved the right consistency, you can begin to shape the bars into whatever shape you desire. The key here is to not to let the mixture get either too dry or too wet. However, if the mixture does become too dry, add more milk, and if it becomes too wet, add more flour.

4. Add Chocolate - You will want to melt the chocolate beforehand and leave in a bowl. Simply dip your bar into the chocolate until it is completely covered. It is best to use dark chocolate here, as you will have the added health benefits of the antioxidants, but this is up to you also.

5. Place in Freezer - Put the protein bars in the freezer for a minimum of 30 minutes and they will be ready to go: That's it. I bet you see now how easy this is to make and why it is one of my favourite fat loss foods. From start to finish, you should be finished and eating well within an hour.

I strongly encourage you to try this recipe out for yourself. There are tons of variations that you can try out and experiment with until you find the protein bar that is perfect for you. Until next time, keep eating plenty of fat loss foods and keep active.


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Losing Belly Fat - Discover 6 Easy Steps to Losing Belly Fat for Good

Are you struggling with losing belly fat? Have you tried all the latest products from late night commercials that claim to help you lose belly fat? Well, you're not alone. Millions of people are hoping to find the secret to getting rid of that stubborn belly fat.

Let's face it. Getting rid of belly fat is tough using any of those products you see on infomercials. But, there are some very effective ways to slightly change your lifestyle that will do wonders for your weight loss goals. In fact, your body will be turned into a fat burning machine once you apply these secrets.

Here's a list of what you need to know to lose belly fat once and for all.

1) Stop Abdominal Exercises: Losing belly fat is not done by doing abdominal exercises. All those ab machines you see on commercials are a waste of money if you're trying to lose stomach fat. You're only building muscle under your fat. You need to get rid of your fat first before toning your abs!

2) Stop Fad Diets: These are a metabolism killer. If you've been on one recently, your metabolic rate is probably very low. To lose fat easily, you need to get your metabolism as high as possible.

3) Drinking Water: Being properly hydrated is vital. It will flush out toxins and help get fat out of your system. Also, your liver will do a better job metabolizing fat when your body is properly hydrated.

4) Eating Frequency: Do you skip breakfast? Do you only eat two to three meals a day and snack at night? Well, this is very bad for your metabolism. You need to make a lifestyle change and start eating six times a day. This will immediately start to rev-up your metabolism.

5) Interval Training: You do need to do a bit of exercise. You need to spend 30 minutes, 4 times a week doing interval training. The easiest way to do interval training is to use a stepper, stationary bike, or recumbent bike. They have programs designed to take you through a proper interval training session.

6) Metabolism Supplements. There are some very healthy, all natural supplements that will crank up your metabolism. This will make losing belly fat a snap.

So, there you have it. You now know the secret to losing belly fat. Do yourself a huge favor and start using this information right now. What's stopping you from doing so?


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Help Me Lose This Belly Fat - Top 10 Steps to Losing Your Belly FAT FOR GOOD!

You Want Help Losing Your Belly Fat?

As a personal fitness trainer, one of the most frequently asked questions I hear often is...

"Felicia, how can I get rid of my belly fat?" or "Felicia, I need help getting rid of this gut, girl!

I've tried almost everything short or surgery but nothing has worked!"

When I ask that same person what specifically have they've tried in the past,

Here are some of the responses I get...


100 sit-ups every day
200 crunches a day
Skipping meals
Eating only one meal a day
Cutting calories ridiculously low
Counting calories
Excess cardio(treadmill, elliptical machine for an hour)
Zumba classes
H Cg drops
Fat burners, etc.



If you're still struggling to lose your belly fat, you're probably using the wrong approach, my friend.

You don't need endless sit-ups, crunches, supplements, starving yourself, H Cg drops, Mesdoderm injections (yes, I've tried those too) or worse... surgery. Zumba is fun to do, but it's NOT going to help you get rid of your belly fat.

Here's the SECRET RECIPE to losing your belly fat: Eat Healthy.

Move On Purpose for 30 minutes a day.

Lift some heavy stuff (building muscle helps burn fat at REST).

Get some SLEEP!

Here's 10 Ways To Get Rid of Your Belly or "GUT" FOR GOOD!


Eat Healthy. You may have heard me say it before... "abs are built in the kitchen". You can train hard & build muscular abs, but if you eat junk food all day, you won't lose your belly fat.
Stop eating processed food. Eat whole, unprocessed foods.
Limit your alcohol. What you drink is as important as what you eat so don't drink Your calories. You can pretty much forget about losing your belly fat if you drink beer & sweet liquor daily. Beer drinkers normally have a pear shape with belly fat & man boobs - especially as they get older. Alcohol also stresses your liver and makes it harder to clear the toxins... which slows down or prevents muscle growth.
Drink a gallon of water daily to flush the fat away. Flavor your water naturally with a squeezed lemon or lime and green tea.
Reduce your simple carbs. You need carbs for energy, however,the problem is that most people eat more carbs than they need. Your body will hold on to the carbs it doesn't need as fat. And this is how you get belly fat.
Keep eating fruits & veggies with each meal.
Limit white potatoes, pasta, rice and breads.
Eat More Real Food. Eating tons of healthy foods won't make you fat. Especially not if you exercise 2-3 times a week.
Starving yourself is the number 1 nutritional mistakes.
Clean Eating, Resistance Training and a little cardio is a must for successful weight loss.



Don't want to give up the junk food, alcohol or processed foods? That's cool... you can forget about losing your belly fat.

Let's make 2014 the healthiest year ever!!

Hopefully you've realized that it's not so hard to lose your belly fat. You really can start losing weight and keep it off by making small changes and planning ahead. Refer back to these techniques to devise a plan that will help you reach your weight loss goals.


If this was helpful at all to you, click to share it so you can find it later on your Facebook activity log or wall. Heck, TAG A FRIEND that talks about their belly and give them some inspiration to make a change!!

To Your Massive Success

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An Aerobic Step Bench - The Key to Burning Fat and Improving Your Body

By using an aerobic step bench, which can be an intensive aerobic exercise, you'll find out that it can be one of the best ways to improve your health and burn off fat. You may have done other forms of aerobic exercise, such as jumping rope, running, swimming, and dance. If your benefits are starting to plateau from those activities, then you should think about adding a difficult step bench exercise to your workout for a good increase in results. Here in this article, I will show you the advantages of using an aerobic step bench and what you need to know before you're about to start your routines.

You'll find that an aerobic step bench can provide you with many different advantages compared to other aerobic exercises. For one, step benches provide you an intense cardiovascular workout that you need, while at the same time it can work your legs and buttocks very well. You can usually find step benches in intermediate aerobic classes because it is great for strength training and toning those areas of your body. Another significant advantage is that it places less stress on your body compared to other forms of aerobic exercise such as running or jump roping. Although you will still feel some impact, it isn't as significant as the other aerobic exercises. This is a great alternative for people who have joint or back problems. By adding the aerobic step bench to your routine, its advantages can provide a great addition to any workout.

If you want to get your own aerobic step bench, you should know that it can come in all sorts of shapes and sizes. Currently there are adjustable height benches that allow you to increase the intensity as you get better by raising the height. Beginners should start out with a bench height of about 4-6 inches, and more experienced steppers can move their steps slowly towards a height of 12 inches. Try to avoid narrow, hard wood, and metal benches for stepping because these may be unsteady, slippery, and unsafe.

Even though an aerobic step bench can be a great addition, there are a few types of people that should avoid it. For one, obese people should not attempt to use one right away because they could risk placing stress on their knees and back. If you are obese, then the first thing you should do is walk so that your body gets used to aerobic activities.

Eventually you can move on as your body gets in better shape. Another type of person that should avoid an aerobic step bench is a person who has balance problems. If you can find a wide step bench, then that's great... but if you can only afford a small one, then be careful! Overall, if you fall into these categories, then you should slowly correct yourself before you get an aerobic step bench... for everyone else, this exercise will be perfect for you.


Out of all the other aerobic exercises, the aerobic step bench is a powerful addition to your workout. It gives you the aerobic exercise that you need while also providing you an excellent fat burning and strength training exercise. You can find more cardio exercises, techniques, and healthy diets to compliment your step bench workouts by visiting my fitness blog. If you're really serious about losing weight and getting back into shape, then take a look at my review of the Burn the Fat Feed the Muscle ebook to learn about a weight loss program that is guaranteed to make you burn fat quickly, without using some crazy gimmick. It's a weight loss program that takes you back to the old and true method of losing fat: fitness and proper dieting.

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5 Steps on How to Lose Belly Fat and Flatten Your Belly Fast

I do not know of any person who does not wish for and want to show off a flat belly and it does not necessarily need to be a six pack. Losing belly fat and flattening our stomachs is one of the many problem areas for women. Here are five steps on how to lose belly fat and flatten your belly fast and it does not involve dieting!

It is normal and natural to have a little padding in the tummy area and not having enough body fat in this area can lead to infertility or irregular periods. If the padding is excessive, then this becomes a problem and the individual becomes self conscious and restricts the outfits that they can wear as they attempt to hide the belly fat.

There are certainly a lot of tools on the market such as girdles like Spanx that can be used to create the illusion of a flatter belly but these can be extremely uncomfortable and should not be a long term solution.

Even when you are losing weight on a diet plan or exercise plan that increases your metabolic rate which burns calories, the belly fat in most cases can be stubborn and refuse to cooperate.

Here are five steps that will help you burn belly fat and flatten your stomach fast without the pain of dieting;

1. Hydrate

A dehydrated body leads to water retention by the different cells of the body which causes an increase in water weight and puffiness that is especially displayed in the belly area.

Drinking six to ten glasses of water a day depending on your activity level will help your body release this water weight and reduce puffiness. Being hydrated also promotes healthy digestion especially if you have problems with constipation.

I usually drink a tall glass of water, sometimes warm, with a twist of lemon first thing in the morning. This also helps kick start and speed up my metabolism. Boosting my metabolism means that more calories per day are being burned which results in increased weight loss.

2. Sleep

Lack of adequate sleep leads to negative health results in addition to weight gain. Lack of sleep makes you hungrier and leads to excessive eating beyond what your body needs. Get at least seven to eight hours of sleep a night and this will be extremely beneficial to fat loss and overall health and wellness.

3. Relieve Stress

Evidence shows that increased stress leads to an increase in belly fat. Try to meditate at the end of the day or other stress relieving activity such as exercise or aromatherapy. Essential oils such as jasmine, lavender, geranium, rosemary, etc, applied to bath water or through massage are excellent at relieving stress and soothing and calming the mind. They also smell good too!

4. Eat Fat

One of the dieting myths for most people is to eliminate fat from their diets in hopes of losing weight and the body fat fast. This is a mistake since research shows that eliminating fat from a diet program causes the body to lose the fat enzymes that help individuals digest fat so that when you indulge every now and then, it leads to bloating and puffiness.

Healthy diets should include a healthy dose of every food group including fat consumed in moderation. When moderate amounts of healthy fats such as avocado slices, or a teaspoon of olive oil on a salad, are added to a meal, this will help with digestion and help to eliminate belly fat.

5. Artificial Sweeteners

Artificial sweeteners such as Splenda are not naturally occurring, therefore our bodies do not know how to treat or digest this when it is ingested in coffee or tea, sugar free food items, candy and diet drinks. This causes bloating and gas. The best solution is to cut artificial sweeteners out of your diet or gradually wean yourself off them.

Let this summer be the summer that you proudly show off your body as you implement the techniques above in your lifestyle.


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3 Steps to Lose Chest Fat Fast

Man Boobs

No guy wants man-boobs. They are unsightly and a sore source of a lot of fun at one's own expense. How to lose chest fat is a great thing to know. I'll tell you up front it is going to require some modification to your diet and possibly your physical activity level but the result will be well worth it.

Fat that collects on your chest is not as dangerous as the fat that collects around your belly, but the fat around your chest can be a lot more embarrassing, and the good news is that as you learn how to lose chest, you will be losing belly fat as well. "...Two birds with one stone."

Step 1 to lose chest fat

Add things to your diet, yes, add that's what I said. If you add the following and make it a habit you will be half way to your goal. By the way, it takes 21 days to establish a habit.

Add the following:

1. Eight glasses of water a day. (spread them out through the day)

2. Eat a variety of fresh fruits and vegetables. At least 5 servings a day

3. Get at least 30 grams of fiber or more a day.

You won't lose chest fat or any other kind of fat without properly fueling the body. If you want to lose chest fat faster. Eat a serving of fruit or vegetables 30 minutes before you take your largest meal of the day and wash it down with a glass of water or two.

Step 2 to lose chest fat

After you have established step 1 as a habit, begin decreasing the amount of red meat you eat. Reduce it to only once or twice a week at most. Cut out fast foods and junk foods. You may have to do this gradually, but the sooner you get rid of these the more you will lose chest fat!

Also, reduce the amount of soda pop you drink to one or two a week. Drinking your 8 glasses of water a day will help you do accomplish this.

Step 3 to lose chest fat

Once you have established steps 1 and 2 you are ready for step 3. Start exercising every day. Start off easy and then push yourself a little harder each day. Join a gym or get some home exercise equipment that is resistance training equipment. Building lean muscle actually helps burn fat. Concentrate on the whole body as you exercise.

Follow these steps, make them habits and your man-boobs will become a thing of the past.



Christian walker has taught health for 25 years. He is a health seminar presenter, teacher, researcher, and author. Christian recommends http://www.eodd.biz as a wonderful way to lose weight.

Christian's health blog is found at http://www.healthjournal.biz

Article Source: http://EzineArticles.com/?expert=Christian_Walker

How to Lose Thigh Fat in 5 Extremely Easy Steps

Do you carry most of your weight in your thighs? Is it difficult to find a pair of jeans that fit you comfortably? Would you like learn how to lose thigh fat, and be one of those "skinny girls" again? If so, this article is for you. If you follow these 5 easy steps, not only will it reduce the amount of fat stored in your thighs, but also leave you feeling happy, healthy, and in control of your body again. So, without further ado:


Step 1: Go to your local health food store and buy the best whey protein shake powder they have (the pricier stuff tends to taste much better and you will be more likely to actually drink it). Drink two servings of the protein powder every day, between meals. Do not replace a meal with a protein powder shake.

Step 2: Instead of using water to mix your shake, use milk. I know that the instructions may say to mix the powder with water, but trust me: use milk. Low-fat is okay. Skim milk is best. Not only will the milk make the protein shake more delicious, but it will also add much needed calcium into your diet. Calcium has been scientifically proven to boost weight loss by over 250% by binding to fat in the digestive system.

Step 3: Try to drink your second shake about 2 hours before your last meal. I know what you are thinking: "I'll ruin my appetite!" That is the goal, actually. You don't want to completely skip dinner, but you do want to eat less. Eating less dinner will mean that you have less on your stomach when you go to bed and you will burn fat (and lose thigh fat) while you sleep.

Step 4: Add a fiber supplement to your diet. Getting fiber from the food you eat is better, but most people either cannot make those types of dietary changes, or are not willing. The next best thing is a fiber supplement. Be sure to use a supplement that uses natural fiber, such as psyllium or flax seed husks. The fiber will help you feel full longer, and will keep your bowel movements more regular. But, fiber will also help you lose thigh fat by binding to fat and flushing it out of your body before it has a chance to be stored.

Step 5: Get those thighs of yours moving! Walk around your neighborhood. Get back on that treadmill. Dust off that old bike. You don't have to do much, but you need to do something to give your metabolism a boost. Although exercising earlier in the day is best, any time of the day is still better than nothing. This will help you lose thigh fat quickly all by itself, but when combined with the 4 steps listed above, your thighs will seem to shrink before your very eyes.



So there you go. Five easy steps: Buy protein shake powder, mix it with skim milk, drink it between meals, and try to drink one of them 2 hours before dinner. Then, add a fiber supplement to your diet, and get some exercise. Following these 5 steps will help you lose thigh fat quickly, easily, and without being going hungry.


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It's A Bird, It's A Plane, No It's Superfoods!

These superfoods have amazing health benefits. Best of all, they are all easily accessible, relatively inexpensive, and very easy to prepare.

TEN TOP SUPERFOODS

1. Berries

Blueberries especially, are packed with antioxidants. They prevent all kinds of disease and are known for creating age-defying skin. They have high amounts of vitamin C, E and B, and a ton of minerals. Strawberries and pomegranate also rate high. Buy frozen blueberries and mix into oatmeal, make sandwiches with PB or mix into pancake batter for a tasty Sunday morning breakfast. I find that small grocers sell berries really cheap when they are too ripe. I just bought 2 pints of strawberries for $1. They'll go in smoothies, muesli, and again, fruit sandwiches!

2. Beans, Peas and Pulses.

Low in fat, high in protein and fiber, beans, peas and pulses are incredibly versatile and make a great entree on their own. Black beans go great with burritos, chickpeas are nice spiced, and almost any bean tastes great made into a heated or cold salad with some tomato and corn. I always have frozen green peas on hand. I pour a half cup into almost every stew or curry for extra green goodness.

3. Green Veggies

Broccoli is particularly notable for being nutrient dense, containing vitamin C, beta-carotene, calcium, folate and vitamin K. Frozen greens are just as nutritious as their fresh counterparts. Unless you're making a salad frozen spinach is really convenient. No picking through the stems and spoiled pieces, just heat and cook!

4. Nuts and Seeds

Use in cooking, for snacking and even healthy baking. Many people are wary of nuts and seeds because of the high fat content but in moderate doses, they are full of fiber, protein, Omega-3's, vitamins and minerals. Raw almonds and walnuts are best and have been proven to reduce the risk of heart disease, prevent cancer, diabetes and they give you great hair and nails! The best seeds are sunflower and pumpkin.

5. Oats

Breakfast of champions...Not just for race horses anymore. Filled with protein, fiber, Vitamin E, thiamine, copper, magnesium, potassium, zinc and many others, oats have amazing health benefits: Reduced risk of coronary heart disease, lower cholesterol, and they keep you full for a very long time! Just don't eat the sugary packets! There are many overnight recipes that are even easier than microwaving breakfast in the morning, like Swiss Muesli.

6. Green Tea

Although all tea have antioxidants, green tea is less processed and has more flavonoids (the antioxidants). Green tea has been reported to assist weight loss by increasing the metabolic rate. Personally I find a green tea after dinner really aids digestion and curbs my "dessert response" for something sweet before bed. Green tea has also been shown to reduce gum disease, prevent kidney stones, and reduce the risk of stroke and cancer.

7. Tofu, soy and others

Packed with protein, minerals, vitamins and omega-3 fatty acid. It's known to prevent cancer, osteoporosis, cardiovascular disease, and ease menopausal symptoms. It also makes a great dairy alternative.

8. Orange Veggies. Carrots, Squash and Sweet Potato

Very high in beta-carotene. These antioxidants boost cell communication and strengthen the immune system. They protect the eyes from degeneration, and ward off cancer and heart disease. They also tote a ton of vitamins and minerals!

9. Yogurt

Plain, no fruity stuff, and with live bacteria. Yogurt heals the digestive tract, lowers cholesterol, boosts the immune system, clears skin and fights osteoporosis and arthritis. It's high in vitamin B6 and B12, in addition to calcium, magnesium, zinc and potassium.

10. Water

Okay, not quite a superfood but it has it place. Water lubricates joints, and will keep you hydrated, which prevents energy lows and headaches. Water aids digestion by "flushing" the body. Drinking a glass of water before a meal will aid weight loss. Plus, it's a no-calorie beverage. If you'd rather eat calories, you can't get much better than zero calories!

Any and all of these superfoods can be eaten every single day! Try out at least half on this list daily and take notice of the gained energy, vitality and overall wellness you will receive within a few short weeks.

Eat Well!


Kaleena Lawless
Personal Training Specialist
http://www.kalisthenixfitnessblog.com

Article Source: http://EzineArticles.com/?expert=Kaleena_A_Lawless

To Stay Healthy, What Super Foods Should You Eat?

Why should anyone eat super foods to stay healthy, what foods are they, and why are they called super foods?

With super foods, you get unusually large amounts of nutrition with relatively fewer calories per nutrient. For example, buffalo delivers twice the protein in one calorie as lean steak. This allows you to pack more nutrition into your calorie limit for each meal - contributing greatly to staying healthy.

There are basically three categories of super foods to make it easier to stay healthy:
o Super high nutrient foods
o Unusually extra healthy foods to always include often
o Supplements to be taken to stay healthy. (as opposed to the supplements for helping to get over an illness)

The high nutrient super foods for staying healthy include:

o Quinoa
o Goji Berry
o Spirulina
o Hemp Protein
o Agave Nectar
o Stevia
o Wheat Grass
o Acai Berry

Common foods that are extra high in great nutrients to stay healthy include:

o Walnuts
o Bison - Buffalo
o Pumpkin
o Oatmeal
o Spinach
o Beans and Legumes
o Blueberries
o Broccoli
o Wild Salmon
o Tomato
o Skinless Turkey Breast

Supplements to consider to stay healthy should include:

o Co Enzyme Q 10
o Creatine
o Conjugated Linoleic Acid (CLA)
o Bee Pollen
o Whey Protein
o Omega-3 Fatty Acids
o Flaxseed Freshly Ground

Here is a super powder high level list of 17 supplements that will practically make you Bullet Proof!
Cognition, Memory, Consciousness, and Brainpower

o Blueberry Extract w/Pomegranate - Improves absorption of the free radical fighting blueberries.
o Dmae/Ginko
o Vinpocetone Improves oxygen uptake
o Ashwagandha Studies show this destroys beta-amyloid plaque in the brain which is a causative factor in Alzheimer's disease.
o Benfotiamine Fat-soluble to easily penetrate inside our cells to normalize blood sugar, blocks blood vessel damage and inflammatory conditions caused by glycation.

Fat Burning and Blood Health

o Omega 3s-EPA/DHA - This helps the liver mitochondria to properly burn fatty acids to prevent dangerous amounts of triglycerides accumulating in the blood - contributing to preventing artery blockages.
o Green Tea Extract is 25 to100 times more potent than vitamins C or E. There is no need to drink 18 + cups of green tea a day.
o Chromium keeps blood sugar levels regulated - helping prevent insulin resistance.

Sleep

o Melatonin
o Tryptophan

Liver Health

o Silibinin
o Silymarin

Muscle Building

o Branched Chain Amino Acids
o Carnosine declines with age (as so many things do) resulting in contributing to muscle mass and function decline as well as cross-linking of proteins and sugars that form non-functioning structures in our bodies.
o Creatine

Additional Supplements

o Selenium plays a major role in DNA repair and detoxification of heavy metals. With high doses of vitamin C you can actually reduce your absorption of Selenium.
o Grapeseed Extract w/ Resveratrol is the key component of the: French Paradox".

Four great foods that are available all year long which are eaten raw are:

o Avocados
o Dried Fruit
o Lemons
o Oranges

Remember our pancreas produces about half our healing and digestive enzymes our body requires to stay healthy. The other half has to come from what we eat. Since cooking and heating food always destroys all its enzymes, to stay healthy we are left with eating raw nuts, fruits and vegetables for part of our meals to be certain to supply enough enzymes.

In many ways, you could even call raw food a form of super foods. Of course, to stay healthy it is also wise to consider taking some enzymes supplements from plant sources. Because of the nutrient power of raw foods, we should all strive to eat about 1/3 raw each day just to stay healthy.

Dave Mallegg


My blog ( http://davemallegg.com ) is about staying healthy with the latest news on fun health and exercise including state of -the-art innovations on the most effective, efficient time saving exercise techniques. You will also learn the simplified version of good nutrition after I shift through all the multitude of health confusion and myths. From Dave Mallegg's 50 years of passion.

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Losing Belly Fat - Top 3 Foods That Will Burn Belly Fat

Your body is constantly working to burn calories. Processes like digestion, waste removal, and even thinking all require energy, which means calories are burned. This is why it is recommended that you eat a minimum of 2000 calories each day.

1. Soy Protein

Protein tops the list of foods that require the most energy to digest. Since your body works extra hard to digest proteins, it burns calories at a fast rate. One of the cleanest types of proteins is one that is soy based. Even though there is no such thing as a magic weight loss pill, the soy bean comes pretty close.

If you are serious about your weight loss goals, one of the best supplements to a good fat burning diet is an effective workout routine. The more lean muscle you get, the more energy it will take to fuel those muscles, which will increase your metabolism. A balanced weight training routine will be important for building up that lean muscle mass.

Increasing your soy protein intake will fuel your muscles which will then help you burn fast at a faster rate. In addition, your body will be more toned when all the fat comes off.

2. Whole Grains

I'm sure you have probably heard that it is good to incorporate whole grains into your diet. However, it is important that you understand why whole grains are beneficial to you and how it can help you reach your weight loss goals.

A grain is referred to as "whole" when all three parts (germ, bran, and endosperm) are present. It is commonly known that many fruits and vegetables are a good source of anti-oxidants and phytochemicals. It may come to a surprise to you that whole grains are an even better source of key nutrients.

Whole grains are a great source of vitamin E, B vitamins, iron, magnesium, and fiber. Fiber on its own is great for regulating bowel movements, metabolism, and hunger.

Here are some of the most common and easy to stomach sources of whole grains:

Whole Wheat

Wild Rice

Oatmeal

Whole Oats

Barley

Brown Rice

Popcorn (without butter or cheese)

Whole Rye

3. Grapefruit

The advantages of eating grapefruit is starting to become a common topic of discussion. People have been trying to find out the benefit of grapefruit as part of a daily routine. Some people believe that grapefruit naturally boosts metabolism. Research data has finally surfaced to help us better understand the advantages of grapefruit as a weight loss super food.

Grapefruit helps slightly lower the insulin levels in your body. This means that your body will store less sugar as fat. Lower insulin levels also help lower your appetite. This is because high insulin levels tell your brain that it is time to bring more energy into your stomach.

Another benefit from grapefruit is that it is high in fiber and has a very low number of calories. One whole grapefruit is as low as 80 calories. A great thing about grapefruit is that it actually burns more calories from the process of digestion than the grapefruit itself.

For the greatest benefit, eat fresh grapefruits. The next step down would be 100% grapefruit juice with no added flavor or sweetener. Juice with the highest amount of pulp will give you the best results. Avoid using extracts in the form of pills because they generally cost more and are not as effective.

Even though the grapefruit is a great diet food, this does not mean you should jump in to a grapefruit diet. It is always best to have a well balanced diet so your body will get all of the nutrients it needs to function best. Combine grapefruit with other balanced meals like breakfast and lunch.

Conclusion

These are just a few superfoods that will help you burn belly fat and boost your metabolism. These 3 fat loss foods will get you on the right track for eating healthier,losing weight, and boosting your metabolism.


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4 Top Fast Fat Burning Foods For Effective Weight Loss

Fat burning foods are those that help our body to burn fat. They not only helps us to lose weight naturally but also increase our metabolism rate for weight loss purposes. These foods help burn the fat that is stored in your body by slightly changing your body's metabolism. They will help you burn more calories than you gain by just eating them.

Top Fast Fat Burning Carb: Oatmeal

Though oatmeal may not be the tastiest food you can eat, oatmeal definitely have lots of nutritional goodness. Oatmeal is is loaded with soluble fiber that helps reduce blood cholesterol by flushing out bad digestive acids out of your system.

As a form of a high fiber food, oatmeal slowly digests in your body keeping your blood sugar level steady and sustainable energy that lasts all day. It also boosts up your metabolic rate to burn more fat while you sleep and

Top Fast Fat Burning Vegetable: Broccoli

Broccoli is also loaded with fibre and have great estrogen fighting properties. Estrogen helps us to store fat for the next baby. Similar to oatmeal, this high fibre food is hard to breakdown and provides you with sustainable energy throughout the day.

Top Fast Fat Burning Protein: Egg Whites

Egg whites are also the most nutritious part of the egg and are high in protein. Countless studies have shown that eating protein can help you lose fat and build lean muscle tissue. Eggs are not only delicious but also help with muscle building. By building muscles, your metabolism rate will go up and subsequently burn fat even while you're asleep.

Top Fast Fat Burning Fruit: Grapefruit

Grapefruit in the diet regulates insulin levels, helping the body process other foods more effectively and reducing appetite.

Grapefruit can actually jump start weight loss. Scientists discovered that eating half a grapefruit three times a day before each meal helped people lose an additional 3.6 pounds over twelve weeks, without changing their diet in any other way. Grapefruit juice worked, too, but grapefruit extract capsules weren't as effective.


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How to Burn Body Fat Without Extreme Dieting - Lose Weight Fast!

Are you ready to learn how to burn body fat without suffering and starvation? You really don't have to resort to drastic calorie reduction or vigorous exercise to get rid of body fat easily. Contrary to popular belief, burning calories and body fat is fairly easy to do!

You hear so many different opinions on this topic. From fasting and ridiculously low calorie diets to lifting weights, running 3 miles a day or doing exhausting cardio, there are so many stories you don't know what really works. I will give you a few tips on how to burn body fat that truly work, and aren't hard to accomplish.

First of all, who can live on those special diet meals that contain about half of the food you normally eat? Besides that, the food usually isn't too tasty. Just the thoughts of those meals is enough to send you to McDonald's for a double quarter pounder with cheese!

Now, here are a few things you should know about burning body fat, and how easily it can be done.

1. Fat burning foods - No, these aren't rabbit foods. They are real foods that you eat every day. Lean proteins, dairy products, fruits, vegetables, nuts - these are all good fat burning foods. Calcium is a super fat burner!

2. Combining foods - There are some secret little tricks to combining your foods in a way the increases calorie and fat burn tremendously. When protein, fat and carbohydrates are combined in the right manner, your metabolism goes through the roof.

3. Eating more often - Think 3 meals per day is the right way to lose weight? Think again! How often and when you eat makes all the difference.

These are just a few tips on how to burn body fat. There are many other little secrets you probably don't know. Did you know that you must have calories in your body for your metabolism to work properly? That's why starvation diets don't work. Your metabolism slows down drastically, and you stop losing weight.

If you are ready to finally get rid of excess fat and achieve the slim body you've always wanted, you can. Are you ready to learn more about how to burn body fat? Visit the links below and get the body you want in no time flat!


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How to Burn Stomach Fat Fast - 2 Amazingly Easy and Speedy Ways to Crush and Destroy Your Belly Fat

Are you desperately seeking ways to burn stomach fat fast? Maybe you're stuck online clicking away at everything, hoping you find a solution? Thankfully, burning belly fat is easier than you think. In fact, most people overcomplicate it, making it seem more difficult than it really is.

If you want to burn belly fat and finally shed some weight, I've got 2 incredibly simple tips that can not only kick-start your weight loss goals, but also help you shed some pounds in the process!

With that said, check out these two fat melting tips below to burn stomach fat fast.

#1 - Pick Up Some Natural Supplements

Taking supplements can help aid in the fat burning process. However, you should keep the supplements natural and avoid things like diet pills, as these can cause adverse effects to your health.

What type of natural supplements work best? It's been proven that green tea can help you burn more calories each and every day in addition to your daily burn, helping you shed more pounds a bit faster.

Some other great natural supplements that can boost your fat loss are multi-vitamins and omega-3 fish oil.

#2 - Adding Some Spice to Your Life Can Melt Fat

Believe it or not, if you add a little spice to your daily diet, it can help increase your metabolic rate, thus allowing you to burn stomach fat fast.

You see, your metabolism is an essential fat burning tool. If you let it slack, you won't see many results. Put the effort in and kick it into overdrive and you'll be surprised at what can happen.

What types of spices should you add to your diet to get the most in return? Cayenne pepper has been proven to help melt fat away. It's a versatile ingredient that is used in a wide variety of other home remedies as well. If you want to kick the fat burning up a notch, add this to your daily diet now!


Now remember this - you don't need to make losing weight any more difficult than it has to be. In fact, it's easy when you know what you're doing!

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Quick Fat Loss Program

There are many weight loss and diet programs. Most of the programs work for a month only, and you gain your weight back in the next month. If you like to know an effective diet program for a quick and more permanent fat loss for your body, please read the following:

Low Fat Foods

Low fat foods have been popular for many years. However, these foods are often not low in calories. Many people fill up with fat free or reduced fat cookies and desserts. When eating less fat, they may consume more processed sugars and carbohydrates, which are high in calories and can be converted into fat stored in the body. Accordingly, the overweight population is still increasing in spite of a huge consumption of low fat foods. This indicates that a low fat diet program is not really the answer to losing weight.

Low Calorie Diets

Many people think that a fast way to lose weight is to reduce calories eaten each day. Most of their weight lost during a low calorie diet is only water weight and not fat loss. Once they stop dieting and resume eating normally, they will probably regain their weight.

Low Carb Plans

Our body needs carbs for energy. Without enough carbs, we will feel weak and tired all day long. Most low carb plans have a strict restriction on taking carbs for the first 2 weeks. Since a low level of carbs is very difficult for us to tolerate, these plans only lead to a short-term weight loss.

Effective Diet Program for Quick Fat Loss

1. There is a new diet program that focuses on faster weight loss (9 pounds in 11 days) without hunger. It is not a low carb or low fat diet. It shows you a way of dieting which is different from what you have seen or experienced. The technique used in this program is called Calorie Shifting. Simply speaking, you will be given different types of calories each day. In this way, you confuse your metabolism, and force it to start burning fat quicker.

2. It is an Internet based diet program that generates an 11-day diet menu based on your favorite food selections in its Diet Menu Generator. You can have 7 to 15 foods each from 2 food lists (Protein and Fruits/Vegetables) for your meals, and you are allowed to eat them until you are almost full. By doing so, you will have exact types of foods together and adequate calories/carbs for each meal. This will maximize your weight loss. The 11-day period is followed by a 3-day "vacation" from the diet before the next 11-day period of the diet begins.

3. It helps you lose up to 9 pounds in 11 days. After that, you can repeat the 11-day process by creating a new diet menu until you have reached your desired weight goal. By simply following its eating plan generated by the Diet Menu Generator and 10 rules covered on the Diet Handbook, you will not feel that you are on diet, and you will lose weight on a more permanent basis.


As part of a successful diet program, you need to exercise regularly (walking, riding a bicycle, swimming, etc.) to lose weight healthily and effectively. In my opinion, quick fat loss is highly achievable as long as you take action immediately. If you need more information regarding the quick fat loss program, please go to [http://fatlossguide4you.com] for details.

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4 Quick Weight Loss Tips to Effortlessly Burn Fat

Losing weight isn't easy - If it was, everyone would be skinny. The best way to lose weight and keep it off is to stick with a focused group of lifestyle changes. These individually you won't even notice, but together will have you shedding pounds every week and will help you keep it off when you're comfortable.

First, ignorance isn't bliss. Learn to recognize WHY something works, and you'll be at ease with it. Fad diets fail for a reason, they skirt the fundamentals. The foundation for a successful weight loss plan is to slightly decrease net calories. Several methods of this that make up the science behind the tips are decreasing appetite, increasing metabolism, and increasing activity.

Tip 1: Cut down on sugar. Don't eliminate it - Don't even try. These tips are all about keeping your lifestyle at ease. If you drink regular soda, switch to diet, or at least try to throw a diet soda in there. If you drink sugary fruit juices, try to switch to iced tea sweetened with Splenda. Even two sugary beverages per day switched out will reduce calories by several hundred!

Tip 2: Drink more cold water, every day - Even if it's only a glass or two . Cold water not only helps decrease your appetite, but the temperature will give you a quick metabolism boost as your body works to regulate your internal temperature

Tip 3: Green tea. If you can drink a cup of green tea (either hot, or iced, with Splenda as the sweetener) or pop a green tea extract pill, your appetite will be squashed, and you won't even notice it. Not only will you stay full for longer, but you won't crave food as much! So easy, and so overlooked

Tip 4: Think about carbs before bed. If you're gonna do it, switch to complex carbs. Simple carbs (like bleached flour, bread, white pasta, potatoes, etc) signal your body to "store fat!". Try either cutting down slightly (and up the protein) or just switch to whole grain pasta, whole grain breads, or more fibrous veggies like broccoli for example.

There you have it. If you apply all four of these weight loss tips, you're sure to boost metabolism and increase energy, while decreasing appetite - without turning your lifestyle upside down.


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15 Fat Burning Foods to Help You Drop Pounds!

Is it really possible to find a list of 15 fat burning foods? Most foods seem like they would do just the opposite. But there are some foods that actually burn fat! Hard to believe, I know, but these are medically proven to boost your metabolism. They are also proven to contain certain nutrients that continue to burn fat long after you have finished eating them.

But these foods must be terrible ones, right? The ones you couldn't manage to eat even if someone paid you to do so? You might be surprised to learn that the most popular 15 fat burning foods are ones that you probably have in your kitchen right now, and you just might include them in your meals on a daily basis. Bet you never dreamed fat burning foods were sitting in your refrigerator, waiting to help you lose weight!

If you like a good salad, then you're in luck. Many of the 15 fat burning foods are naturals for your salad cravings. If you love fruits, even better! If you manage to put a green, leafy salad and a few servings of fruit together for a meal, you're doing something good for your body that just might burn fat all day long.

So, with no further ado, what are the best 15 fat burning foods?

A helping of asparagus will help your body by burning fat, even as you eat it! Beets, cabbage and brussels sprouts are also high on the list of foods that are good for you. Did you know that crunching carrots is something that will keep your body burning fat long after you've satisfied your sweet veggie craving?

There are many more! Celery and cucumber, two of those summertime favorites, are fantastic for burning fat. Chop them up and sprinkle them over your salads for a quick fat-burning boost. How about putting radishes on your salad? Speaking of salads, lettuce is a good way to burn fat, so eat as much of it as you like! Don't hesitate to put those onions and tomatoes on your sandwich - they are great fat-burning foods, too.

When you're cooking, keep in mind some of the great additives that are good for burning fat. Any dish with a healthy dose of garlic gets the fat-burning started, and adding a pinch of horseradish is a sure-fire bet to keep the burn going. Apple cider vinegar is one of those foods that rank high on the list, so cook with it often.

Finally, citrus fruits are sure bets for burning away fat and keeping it off. There are many different reasons they are good for you, and now you have one more reason to keep eating the luscious, juicy fruits you have always loved to eat.

To recap, the best 15 fat burning foods are asparagus, beets, brussels sprouts, carrots, celery, cucumber, radishes, lettuce, onions, tomatoes, garlic, horseradish, apple cider vinegar and citrus fruits. Choose any from the list and you will be well on your way to weight loss success.


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Article Source: http://EzineArticles.com/?expert=Yolanda_Keating

Take This Quick Quiz To See If You're Ready To Lose Belly Fat

Are you really ready to lose belly fat? Are prepared to take action? Once you've achieved your goals, can you maintain them? Before you start trying to lose belly fat, answer these 5 quick questions.

1. Are You Worried How You Look?

Do you see a misshapen, lumpy figure when you put on a new outfit? Do you wish that you looked smart and tidy in your new clothes? Do you want go swimming or relax on the beach without having to worry that people can see the abdominal fat around your midsection? When you look at yourself in the mirror, do you hate seeing a flabby gut hanging over your belt? If the answer is yes to any of these questions, then go to the next question about getting rid of belly fat.

2. Are You Worried About Your Health?

Do you want to lose belly fat because you're concerned about the health risks? People with excess belly fat often face chronic disease issues such as diabetes. Diabetes is the leading cause of blindness and it is also a major cause of kidney disease. In addition to this, it increases your chance of having heart disease and suffering from a stroke by almost 400%. This is a very important reason for getting rid of belly, not only for you but how your poor health could affect your family and loved ones.

3. Will You be Careful About What You Eat?

If you answered yes to this question, that's good, because this is where it all starts when you lose belly fat. You do need to eat fewer of the foods that are filled with sugars and starches and eat more nutritious foods. Some the best foods to eat to lose belly fat include fresh fruit and vegetables, whole grain foods, fibre sources such as flaxseeds and beans, lean meats and drinking plenty of water.

4. Are You Prepared To Do Some Exercise?

You probably knew this question was coming but don't worry, you don't have to spend hours in the gym doing exercises to lose belly fat. There are plenty of exercises that you can do at home and simple things that you can include into your day. Like always taking the stairs, parking your car a little further from work or getting off public transport one stop early. Try out some new activities and find one that you enjoy and that you can stick with for the long term.

5. Are You Prepared To Change Your Lifestyle?

If you've answered yes to all the questions so far, you're on the right track for getting rid of belly fat. Whatever you do in life, you will always get better results if you set some goals and have something to aim for. With your belly fat gone, think about the new clothes you will be able to wear, how you'll look in your swim suit and how much healthier you will be.


Losing weight and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please click here.

Article Source: http://EzineArticles.com/?expert=Jon_Allo

How to Lose Belly Fat Fast: Top Quick Tips

One of the most obvious signs that you have weight issues can be seen right in the middle, the belly. When you start adding a little more weight without your knowing, it is your belly that would be the first to inform you as soon as you face the mirror and take good look at yourself. Actually, you do not even have to take a look at the mirror to notice this. You would notice it already when you wear your pants and wonder why you have to adjust your belt a little by loosening it so you could be comfortable. This is why you do have to learn the tricks of losing belly fat fast.

Exercise is definitely one of the most effective ways of losing the fat stored in your belly. Of course, the mere sound of it is already exhausting. But you really do not have much choice. If you want to be slimmer and if you want to have a washboard belly then there is no other way but to sweat out. Of course, it is also very important that you know about the routines that should be performed in order to flatten your belly. In this respect, it is recommended that you get the help of a gym instructor.

Diet is another way of losing belly fat fast. You should be careful with what you eat. This could not be done though if you do not even know what kinds of food should be found on your meal table. One thing is sure though is that you may have to cut on your carbohydrates. While carbs may be necessary for energy, these would have undesirable effects on your body if you do not make use of such through physically strenuous activities. Aside from a controlled amount of carbs, you should also be careful with your sugar intake.

You may find it unbelievable, but lack of sleep could be a factor for bigger bellies. There is actually a study that has proven this. According to this study, people who sleep less than five hours at night tend to have bigger bellies than those who sleep for 6 hours or more. If this is the case, you really should try minimizing your nightlife a bit. You should make it a point to sleep early so that you could lose belly fat. While this may seem a minor factor, you should still consider doing this along with proper diet and regular exercise.

By combining the three methods above, you could surely lose belly fat in no time. Of course, the reduction would be gradual and you may not even be able to notice the changes. However, it would surely be advantageous that you do start with the application of the three methods. Aside from these, you should also avoid things that could make you grow your belly, such as stress. You have to relax a bit so that you would not be prompted to indulge in belly-growing habits when you are stressed out.


Discover some new tips and techniques on belly fat weight loss by checking on this great resource here.

Article Source: http://EzineArticles.com/?expert=Craig_Geswindt

5 Foods That Shrink Belly Fat

If you to want to lose belly fat and get flat abs, your nutrition is the most important thing. No matter how often or hard you workout, you can't outtrain a bad diet. The food that you eat is the fuel your body runs on. If the fuel is bad, everything else is bad as well.

Here are 5 foods that shrink belly fat fast:

1. Eggs - Not only are eggs rich in protein but they're lean as well. In addition to to having lots of protein, eggs also make you feel full and help delay hunger, making them an excellent food for anyone who wishes to get a flat tummy.

2. Olive Oil - Even though olive oil is rich in fat, it is the kind of fat that our body needs. Fat is an essential nutrient and can't be eliminated from your diet. Olive oil is also rich in antioxidants which help fight diseases and the effects of aging.

3. Grapefruit - This fruit can actually help you shrink your belly fat because it helps you feel fuller by slowing down the digesting process. It is also rich in vitamin C which is super healthy for you.

4. Salmon - A super source for healthy Omega - 3 fatty acid and a source of excellent protein, salmon is excellent for anyone who works out regularly and wants to improve muscle tone and recovery.

5. Tomatoes - Rich in Vitamins C and A, full of iron and potassium, and containing a large amount of antioxidants, the tomato is a super-vegetable. Research shows that eating tomatoes may decrease the chances of getting certain types of cancer, so this is a veggie well worth eating on a daily basis.

Add these 5 food items to your eating plan and you should look and feel much better.


For more healthy, fat burning foods, visit Super Foods That Burn Fat
For more ways to get flat abs, go to Shrink Your Belly Fat Fast

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

Article Source: http://EzineArticles.com/?expert=John_Davenport

How to Get Rid of Belly Fat to Get a Flat Stomach and Six Pack Abs

Here are some scientifically proven weight loss facts you should consider if you want a well-proportioned flat stomach and six-pack abs. Low calorie diets simply do not work mainly because they have an adverse effect on your fat burning metabolism. Your body soon adapts to it and if the calorie deficit is too low the "starvation mode clicks-in" killing your metabolism and you begin to store fat.

With a reduced carbohydrate diet you need to be extremely strong-willed. Most of us are overweight because we are not strong-willed. This is why this type of diet has a very low success rate. The underlying principle here is that starving yourself always fails and it messes-up your fat burning metabolism. With these types of weight loss plans you will always have hunger pangs, feel low in energy, moody and short-tempered. When you go off the rails and most of you will, the weight just piles back on and all the weeks and months of sacrifices you've made would have all been in vain.

Now an effective scientifically proven 4 pronged weight loss plan is one that incorporates a unique system of eating and effective exercising such as with cardio and abdominal exercises. The scientifically tested plan is different to anything you may have tried before. This powerful fat burning system will guide you onto the path to finally getting rid of belly fat and flattening out your stomach on the way to a 6 pack in the shortest sustainable way possible.

1. Balanced Diet Regimen

To lazily kick-start and fire-up your metabolism you need to eat 5 or 6 modest meal a day rather than 3 large ones. By eating larger portions of food, a considerable amount remains undigested causing bloating. By eating smaller portions, this also helps to reduce your inner gut with time and you are never hungry. Simply, eat more food and lose weight.

Foods to avoid are processed ones that are filled with considerable amounts of fat, sugar, salt, stabilizers, colourings and other man-made chemicals. These also include white foodstuffs such as bread, pasta, rice, fizzy drinks, refined sugars, snacks, deserts, trans fats (crisps, margarine, shortenings), corn syrup- the lists goes on and on.

Good healthy food to include are oatmeal, olive oil, coconut oil, flaxseed oil, real butter, whole grain bread, coloured greens, free range eggs, fish, grass-fed beef, chicken, turkey, shellfish, green tea, still water and so on. These energizing foods contain a mix of complex carbohydrates, lean proteins and unsaturated fats as well as plenty of fibre. Remember to drink plenty of water and severely cut back on salt.

2. Cardio Workout

Interval training types of exercises are the scientifically proven ones that rapidly burn fat both during the exercise and for at least 48 hours afterwards also called the afterburn. These explosive types of workouts are performed in short sharp burst. For example, if you are running, simply run-flat out for 20 seconds followed by 30 seconds of walking and then repeat. Do this for about 15 to 20 minutes 2 to 3 times per week for positive results. Other successful fat busting cardio exercises to include are swimming, biking, step aerobics, elliptical trainer, rowing and so on. They all burn huge amounts of calories and will flatten stomach by getting rid of belly fat.

3. Resistance Workout

Building strong lean muscle is absolutely crucial to your fat burning success and your drive towards a chiselled looking six-pack abs. A pound of lean muscle can burn an extra 15 calories per day, 5 lbs. is about 75 calories. This is one of the most important reason to exercise while trying to lose fat - not to burn calories, but to prevent the loss of lean body mass.

The more lean muscle tissue you have, the more efficient is your fat burning system. Lifting heavy weights not only causes your muscle fibre to break up but also positively strengthens them as it heals.

Try and perform these resistance workouts for 30 to 45 minutes, 2 occasions per week. Leave a 1 to 2 day gap interval so that the muscles can happily heal and repair themselves. Remember to include a good source of protein in your thoughtful or well planned diet.

4. Ab Exercises

For ab definition and to show off that chiselled six-pack look add tried and tested ab exercises into your workout. The proven, useful ones are crunches, leg raises, pull ups, squats and so on. As always mix them up, add new ones and keep your body guessing so that it doesn't adapt. For successful and sustainable results, aim to work your abs 3 times per week!


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Foods to Eat to Lose Belly Fat - How to Harden Up That Flabby Midsection

Foods you eat are the prime reason for you putting up weight. On the other hand, there are a number of foods you can eat to help you lose weight. If you have that belly fat, here are three super foods you can eat to lose belly fat:

Avocados are the top foods to eat to lose belly fat. These contain oleic acid. This is very helpful in fighting cholesterol. There are a number of benefits of reduced cholesterol in the body. Not only does it significantly reduce the risk of heart ailments, it also helps in speeding up blood circulation.

A heightened blood circulation leads to a higher metabolism. This in turn helps lose weight. Also, avocados are a very good source of potassium. Potassium helps against blood pressure. Hence a good diet of avocados on a daily basis is also good for health.

Almonds, walnuts and other nuts are another category of foods to eat to lose weight. The body needs proteins and calories for energy generation. There are a number of ways through which this need can be fulfilled. You have a choice of foods like bread, corn, cereal etc. which are processed foods.

These are a good source of energy, but are also harmful for someone trying to lose weight. Almonds, walnuts and other nuts are very helpful in providing the body the required amount of calories and at the same time do not have excess carbohydrates or fats that are harmful to the body.

These nuts are also helpful in lowering cholesterol. These nuts also contain Vitamin E which is an antioxidant and hence helps the body in fighting off the free radicals. This helps arrest premature aging.

Onion, garlic and ginger are another group of super foods to eat to lose belly fat. These foods have been used for ages, across cultures, because of their health benefits. These foods are a very good source of supplements that the body needs to ward off ailments.

They have also been known to help further weight loss. The biggest advantage of these foods is that, unlike in case of some other foods, the body does not get resistant to these foods over a period of time. Thus, the benefits from these foods continue over a period of time.

These three foods, if used in the daily diet, can help you lose belly fat. These are the best foods to eat to lose belly fat.


The last factor which I haven't covered here is of course your diet. You can watch my free video [http://thefatfurnace.com] which reveals the number 1 diet secret that stops most people from EVER getting in shape despite everything else they do. You can watch it here: [http://thefatfurnace.com]

I hope you enjoyed this article on exercise to reduce stomach fat.

Sage Thompson is a fat loss coach and fitness enthusiast. She regularly contributes to the health and fitness community with her articles, newsletters and blogs.

Article Source: http://EzineArticles.com/?expert=Sage_Thompson

9 Fat Burning Tips to Get Rid of Stomach Fat

Desperate to get rid of stomach fat? Let's keep it simple - start eating healthy and exercise regularly. So the first thing you need to do now is - throw out all the junk food and
temptations in the kitchen. The last thing you need is a junk food craving. Remember, cravings can destroy a diet and add inches to your waistline.

Secondly, if you don't have social support network, you will not get rid of stomach fat. Find at least one weight loss partner, but preferably more --to continuously encourage you and work with you to keep you motivated. That way, your actions and goals are made accountable to your weight loss partner.

According to a 2006 research, working out with someone else who has the same goal and loses fat significantly increases your chance to get rid of stomach fat. In other words, you will have a greater chance of success.

Here are 9 more tips to get rid of stomach fat-

1) Avoid the liquid calories

Throw out all the juices, the diet and non diet soda drinks -- and the
sports drinks.

Liquid sugar is great for the body fat to stack on the weight!

And with regards to alcohol, studies have found a link between alcohol
intake and abdominal fat.

So drink in moderation and try to reduce the amount of alcohol intake.

Best yet, don't drink while you try to get rid of stomach fat.

2) Watch the fatty foods

When drinking, watch the fatty foods.

Studies suggest a combination of alcohol and high fat diet can lead to
overfeeding.

3) Forget the fast food

Quality of the food ingredients are poor, high in calories, and bad for
your health.

Even if you think it is healthy, the fast food chains are out for the
big dollar only.

Eating fast food will make you feel terrible, and will not help you lose
tummy fat.

4) Eat plenty of fiber rich fruits and vegetables

Each week, try to load up with lots of varieties of fresh vegetables and
fresh fruits in your fridge.

If you can't buy them fresh, frozen veggies and frozen berries like
blueberries, raspberries, blackberries, strawberries, cherries are the
next best option.

Look at adding the berries to high fiber cereal, oatmeal, cottage cheese,
yoghurt or smoothies.

Vegetables like zucchini, onions, fresh mushrooms, spinach, broccoli,
red peppers are great, especially in morning eggs.

Add just one fruit or veggie serving daily.

Get comfortable with that, then add an extra serving until you reach 8
to 10 a day.

5) Eat 1 handful of natural or dry roasted almonds or walnuts per day.

Eating nuts will not make you fat.

By eating half an ounce in the morning and half an ounce in the
afternoon, the nuts will keep the tummy satisfied and help you lose
weight.

6) For the freezer, look at adding frozen fish and frozen chicken breast

Fish has many benefits, having different kinds of fish each week will
keep the boring diet away.

With the chicken breast, it's great for quick meals with wraps or
sandwiches. Or dice up some lean chicken into the eggs, along with some
swiss, jack, or goat cheeses.

7) For the cabinet - Staples

-Cans of coconut milk, which is great for a creamy taste, but full of
healthy saturated fats;

-Various antioxidant rich teas like green tea, oolong, white, rooibos;

-Stevia, a natural non caloric sweetener

-Raw honey, has good amount of nutrients and enzymes, and can improve
your metabolism;

-whole wheat or whole grain spelt pasta, which are high in fiber;

-No white rice, buy brown rice and other kinds of high fiber rice;

-Organic unsweetened cocoa powder

8) Resolve never to super-size your food portions-unless you want to
super-size your clothes.

9) Workout regularly to get rid of stomach fat

Make workouts count.

Look at a HIGH intensity interval training and resistance training, as
you'll achieve more fat burning results in less workout time.

High intensity workouts have a higher metabolic disturbance which are
effective for reducing stomach fat.

So stay away from the boring, ineffective cardio exercise workouts and
stick with a program like Turbulence Training Routine to get rid of stomach fat. And it doesn't matter if you train in the morning before or after
breakfast, or at night before or after dinner, or before or after lunch -- just workout consistently.
Remember nutrition is the key to get rid stomach fat. It doesn't matter how efficient is a workout, your body fat will not disappear. The point, you can't beat a lousy diet.

To get rid of stomach fat now and for good, live a healthy lifestyle.


Desperate for the Best Abs Exercise Workout?

Discover How to Get a Flat Stomach Fast With the 5 Things You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs.

Article Source: http://EzineArticles.com/?expert=Jason_Oh

Great Abs - A Beautiful Belly - 4 Super Tips

A Beautiful Belly

Almost everybody has a belly and in America 65% of them are bigger than they should be. A big belly is a health risk. The bigger your belly is the higher your risk for heart disease, diabetes, cancer and stroke. Women are at increased risk when their waist is 37 inches or bigger in circumference. Men are at increased risk when there belly is 40 inches or bigger. Get out your measuring tape and assess your risk. How did you fare? Time to get to work on that gut.

An Easy Washboard Stomach

What if I told you that if you would do 33 crunches everyday that your belly fat would melt away? I would be lying. It is really 34. Just kidding. There isn't any magic number or exercise which preferentially burns belly fat. Exercising a body part to make is skinnier is called spot reduction. Unfortunately our bodies don't work like that.

When you exercise you burn calories. Some of those calories come from fat. We store fat all over our body and when it is needed we take a little from here and a little from there. It seems like the last place you lose fat is the place you would like to lose it first. The famous last five pounds always seems to be on your tummy. Seeing the six-pack requires patience, persistence and a disciplined diet.

Eating for a Six-Pack

Eat all the chocolate chip cookies you want and have abs that ripple. Ha! I wish. Creating a washboard stomach requires burning your stored body fat. Burning your stored body fat requires you to be in a calorie deficit. You know what that means-eating less than you need. Prepare yourself to feel hungry on your way to the perfect stomach. Eating less than you need isn't easy. Here are four tips to help you eat fewer calories than you need and still feel great.

1) Hydrate. When ever you feel hungry-drink some water. Try drinking a quart of water 10 minutes prior to eating. Drinking water helps you feel full. Drink up to a gallon of water a day.

2) Fill up on fiber. Go for high fiber, low calorie foods. Celery, lettuce, cabbage, broccoli, cauliflower, kale, chard, and spinach are all examples of low calorie, high fiber foods. Include these types of foods in all of your meals.

3) Snack on fruit. Fruit is also low in calories and high in fiber. Most fruit also has a lot of water in it. The combination of water and fiber make fruit a filling, low calorie snack. When you feel hungry grab an apple, orange, plum, peach, pear, mango or apricot.

4) Exercise. Exercising is a great way to reduce your appetite, take your mind off food and burn extra calories. Sometimes a quick 10-minute walk will do the trick.

In addition to eating right you will also need to exercise. Not only does exercise burn calories it also makes your stronger and healthier.

Exercise for Excellent Abs

To get rid of the gut you get to do two types of exercise-Cardio and Strength Training. You should strive for at least 30-minutes of moderate intensity cardio every day of the week. Depending on your health and fitness level you may do more or less. A full body strength training workout consisting of one set of 10-12 exercises with 12-15 repetitions done 2-3 times a week would be perfect. Here are three exercises specifically for strengthening your core (your belly and low back):

The Hover

If you want a flat stomach the Hover will be your new best friend.

The muscle you work doing this exercise is called the Transversus Abdominus, TA for short. It's the muscle that actually enables you to truly flatten your tummy. The fibers of the TA run from the front of your body to the back of your body. When you suck your belly in to button your jeans you are contracting your TA.

The Hover is also one of the best exercises for preventing low back pain. The TA is your very own back support belt.

Your TA is also important for keeping all of your abdominal organs in place. When all of your organs are where they should be your digestion improves and your energy levels go up. Your TA is your deepest core muscle and it stabilizes your spine while you move. So, if you want to stand up straighter, move more gracefully and have a flatter stomach, strengthen your core with a daily Hover.

So, here is what the Hover can do for you:

o Flatten your stomach

o Help eliminate back pain

o Strengthen and stabilize your core

o Improve your digestion and energy level

o Improve your posture

How to do the hover:

Start by lying on your belly with your elbow directly below your shoulder.

Curl your toes under and lift your body off the floor.

Pull your belly button toward your spine.

Remember to breathe.

To make the Hover a bit easier you can do it on your knees rather than your toes.

If you need more of a challenge you can lift one foot.

Try to hover for at least one minute.

Back Extension

While this doesn't work your stomach it is a crucial core exercise. In order to have a strong stomach you need a strong back. You have your back muscles and your stomach muscles and your spine in the middle. In order for your spine to stay healthy you need a balance of strength from front to back. Doing stomach exercises without a good back extension sets you up to experience low back pain. Low back pain is the 2nd most common reason people visit their doctor. So, do your back extensions.

How to do a back extension:

Start by lying on your belly with your arms out to your sides like airplane wings and the palms of your hands facing down.

Take a deep breath in. As you exhale lift your head, chest and arms up off the floor as high as you can.

Keep your chin tucked under so the back of your neck stays long and in good alignment with the rest of your spine.

Lift your hands high and squeeze your shoulder blades together.

Inhale as you lower back to the floor.

Try for 15-20 back extensions.

Crunches

While crunches won't flatten your stomach, they will make it stronger. We can all use a little more strength. Crunches work a muscle called the rectus abdominus. The rectus Abdominus is your six-pack muscle.

How to do crunches:

Start by lying on your back with your knees bent and your feet on the floor.

Cross your hands over your chest.

Take a deep breath in. Then, as you exhale, tuck your chin into your chest slightly (this helps support your head and prevents neck injury), and slowly, using your stomach muscles, curl yourself up, bringing your head towards your knees.

Go slow and focus on really feeling this in your stomach. Try for 15-20 repetitions.

Take away Tips:

If you want abs that show, focus on eating well everyday and working out consistently. Tracking the number of calories you eat in a food journal is a fantastic way to hold yourself accountable to eating well. Be patient with yourself. Six-pack abs don't show up overnight. Enjoy the journey!


Derrick DeLay, B.Sc. is a NASM-Certified Personal Trainer and ACE Certified Lifestyle and Weight Management Consultant. He specializes in working with people who are dissatisfied with the way they look and feel and are ready to feel healthy, vibrant and alive again. Derrick is also a fitness and wellness presenter and his peers chose him as Northwest Personal Training's Personal Trainer of the Year in 2005. Derrick may be contacted at [http://www.your-weightloss-wellness-solution.com] a free resource for weight loss and wellness success.

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