Get A Flat Stomach

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What Can You Do To Get A Flat Stomach (Without Going To The Gym)?

What Can You Do To Get A Flat Stomach (Without Going To The Gym)?
By Jon Allo

To get a flat stomach you’ll need to eat a healthy diet and do some exercise. You already eat everyday and with some planning you can eat more healthier foods and less unhealthy, heavy calorie foods. But, if you don’t currently do any exercise finding the time and the money to go the gym can be a greater challenge.

Going to the gym on a regular basis can be costly. Also gyms can sometimes be a little intimidating if you’re just starting to exercise. Here are a few exercise ideas on how you can get a flat stomach and avoid going to the gym.

Bench and Weights

Resistance or strength training is one of the best exercises to lose fat because muscles burn more calories, even while they are at rest. You can buy a bench and set of weights for a home workout. With these you can do just about all of the exercises that gym weight machines do. Also can use them any time you want not just when the gym is open.

Cycling

If you’ve got a bike then head out for a ride! Cycling works your legs, your core and your arms. Cycling gets you out in the fresh air and it’s a great exercise to do with your family. You can also hire stationary bikes from your local health shop so you can cycle in the comfort of your own home.

Yoga

Despite the fact that yoga isn’t for everyone, it’s very popular. It’s great way to stay healthy when taken seriously and all you really need is a yoga mat. If you’re not familiar with yoga exercises, you can easily find yoga instructions on the internet.

Exercise Without Equipment

The obvious kind of exercise that requires no equipment is walking and running. But there are a variety of other exercises that you can away from the gym with nothing but your own body. Classic examples are press-ups, pull-ups and sit-ups. Using body weight exercises like these you can cover nearly every muscle in your body.

Stay Motivated

If you’re working out at home to get a flat stomach, the hardest things is usually staying motivated. To keep your motivation going, see if you can do your exercises with a friend. You can then both support each other.

Another great way to stay motivated is to reward yourself when you reach a weight loss goal. Be careful not to undo all your hard work with too many foodie treats or reward yourself with a treat like seeing a new movie or show.

For more information on the best exercise programs, fitness motivation, nutritional tips and a FREE guide on how to burn belly fat daily go to http://howtogetflatabsfast.org/

Article Source: http://EzineArticles.com/expert/Jon_Allo/1079948

http://EzineArticles.com/?What-Can-You-Do-To-Get-A-Flat-Stomach-(Without-Going-To-The-Gym)?&id=9410000



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What Foods To Eat For Maximizing Fat Loss

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What Foods To Eat For Maximizing Fat Loss

What Foods To Eat For Maximizing Fat Loss
By Aline Pilani

Hi there, in this article, I will show you how to eat 1,400 calories mindfully without having to literally count calories.

There are two clear-cut methods to maximize fat loss. Either you burn more food ingested through exercise or you decrease the food you eat. Let’s leave the first for later discussion and deal with the second.

What most of us mistake for calorie restriction is severe dieting. We go below the 1200 calories limits by adopting crash diets and by skipping meals. This inadvertently triggers the “starvation mode”. In the starvation mode, your body realizes that there is an impending crisis. The amount of food being supplied to it has been reduced and it presumes that it will continue.

So, instead of burning the fat deposits to provide energy in the absence of food in the present moment, A CRASH DIET does just the opposite. It hangs on to every molecule of fat it can find in every nook and cranny of your body. It starts burning the muscle mass to provide for energy.

The Bottom-line: Not eating is not going to get you anywhere. At the most, you will lose all the water weight. You should aim for a healthy caloric reduction, 400-500 calories less than what you usually consume.

The next thing you should pay attention to if you want to maximize fat loss is meal timings. It includes eating at the right time every day and eating the right number of meals, AROUND 6-7 IS THE BEST WAY. It is essential to eat at the same time every day because it puts the body into a proper cycle and makes it easier to process everything systematically. Do not eat out of schedule.

If you think three big meals for the day – breakfast, lunch and dinner – are enough, you are mistaken. However, there is no doubt about it that they are absolutely necessary; you must not skip any of them.

By eating only three large meals, you slow down body metabolism. It is a better option to break down the total calorie intake into 6-7 meals. Doing so keeps the fat burning mechanism going constantly. However, it is 6-7 smaller meals, not 6-7 large sized meals. Each of these meals should be about 200-250 calories.

Now coming to what you should and should not eat, you should eat everything in moderation. Carbs are not that bad as long as they are not the simple ones. The sugar found in cookies and candies is the simple type. The body breaks it down in minutes offering an immediate spike in energy. It uses it up at the same speed. When someone faints you put sugar or a candy into the mouth, right?

If you pile on sugar when it is not needed by the body, it will accumulate adding to your already-overabundant fat reserves. You should eat complex carbohydrates as the body takes longer time to digest them.

Avoid simple carbohydrates such as white bread, white pasta, white rice, chocolates, potato, cocoa puffs and chips. Also, cut your intake of carbohydrates for the evening meal as it is not used and it gets stored. All carbohydrates must be eaten before 2 in the afternoon so that there is enough time to digest and use them.

Just like carbohydrates, there are good and bad fats. The unsaturated fats are the healthy variety and are found in large quantities in avocados, nuts, olive oil, coconut oil, canola oil and grape-seed oil.

You can also eat sea foods in moderate amounts as they contain Omega-3 fatty acids, a healthy variety of fat. You should steer clear of saturated fats and trans-fast as they increase add fatty deposits. They are also unhealthy as they increase bad cholesterol in the body.

A weight loss diet is incomplete without protein. In fact, you will have to double up on the amount you eat. There are several reasons for it. Protein like fiber takes long time to digest and keeps you feeling fuller for a longer period of time. Proteins build more muscle tissues and more muscle tissue uses up more energy. Dietary proteins also build endurance and stamina needed to get through hard and rigorous exercise routines. It helps the body recover after a workout and thereby get back to exercise the next day.

Try your best to avoid fast foods as they are poor in nutrition but rich in calories. Most of them contain empty calories.

So, from now on consume around 1400 calories per day, go for 6-7 small meals of 200 calories each. To help you build your daily diet plan use these calculator as it an amazing free tool! http://www.calorieking.com. Try to combine fresh veggies with a protein source on each meal.

Don’t forget to share this article about Fat Loss Foods with your friends using the social media.

https://alinepilani.com/

Article Source: http://EzineArticles.com/expert/Aline_Pilani/2255922

http://EzineArticles.com/?What-Foods-To-Eat-For-Maximizing-Fat-Loss&id=9359664



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7 Ultimate Weight Loss Exercises

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7 Ultimate Weight Loss Exercises

7 Ultimate Weight Loss Exercises
By Jon Allo

If you want to lose weight you’ll want a set of effective weight loss exercises. Exercises that actually burn fat, are not too difficult to do and ones that can even be fun and enjoyable. If exercise is enjoyable, you’re far more likely to stick with a program.

Here are 7 ultimate weight loss exercises that, when combined with a healthy diet, will certainly help you on your way to a slimmer you. Try some of these weight loss exercises and find one that fits into your lifestyle and you enjoy.

1. Walking

Walking is one of the easiest weight loss exercises and is a great starting point if you’ve not done any exercise in a while. Make the effort to add a 30 minute walk into your day to burn fat steadily.

2. Running

If you want to move past the walking stage, running is an excellent fat burner. All you need is a good pair of shoes and you’re ready to get started. Slowly but surely ease into a running regime to prevent damage to your joints.

3. Swimming

Swimming is a great option for all ages as it’s a non-weight bearing exercise that’s easy on your muscles and joints. It’s one of the best over-all weight loss exercises because it mixes a cardio exercise with a strength exercise.

4. Dancing

Dancing is a great way to burn fat and make your weight loss exercises fun. Choose a fun, upbeat dance style to burn the most fat possible.

5. Cycling

Cycling outside on a conventional bike or inside on a stationary bike are both excellent weight loss exercises. Cycling works your legs, your core and your arms. It’s an exercise that you can do with your family as you work towards losing those excess pounds.

6. Exercise Classes

If you don’t want to exercise on your own, take a look at the exercises classes at your local gym or fitness club to see what classes are being offered. You can enjoy meeting new friends and burning fat at the same time.

7. Weight Training

Weight training is a great way to burn fat because your muscles burn calories even while you’re resting. Cardio exercise does burn calories, but only whilst you are exercising. Some women are worried that lifting weights will make them look like a bulky male body builder. But this is not the case. Male body builders develop their bulky shape due to their testosterone hormone and a very unique training regime and diet.

For more information on the best exercise programs, nutritional tips, fitness motivation and a FREE guide on how to burn belly fat daily please visit http://howtogetflatabsfast.org/

Article Source: http://EzineArticles.com/expert/Jon_Allo/1079948

http://EzineArticles.com/?7-Ultimate-Weight-Loss-Exercises&id=9352308



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Top 5 Ways To Lose Weight Safely And For Good

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Top 5 Ways To Lose Weight Safely And For Good

Top 5 Ways To Lose Weight Safely And For Good
By Jon Allo

The basic formula to lose weight safely and for good is to decrease the amount of calories that you eat each day and increase how often you exercise. Beware of ‘crash diets’ that promise to help you shed unwanted pounds in super quick time. These diets are generally too restrictive on certain food types which is not healthy and you’ll usually end up putting back on any weight you lost when you stop the diet.

Here are 5 ways to lose weight safely and for good.

1. Cut Back On Unnecessary Calories

Limit the amount of unnecessary calories you eat (eg, starches, sugar, etc.), and eat fewer foods with a high glycemic index. These are foods that quickly raise your blood sugar levels rise after being eaten (eg, white bread, short grain white rice, pies, cakes, pastries).

2. Watch Out For Alcohol

You won’t lose weight very easily if you drink too much alcohol. Drinking too much alcohol not only has a negative affect on your waistline but also your skin, liver and brain. Alcohol is very high in calories and a night out boozing can add up to a lot of consumed calories. Alcohol also makes you feel hungrier so you eat more.

3. Drink More Water

It’s essential that you keep up your water intake. In addition to helping keep your organs in good working order, you will literally be flushing out the fat that’s been hanging on to your body for so long.

4. Exercise Doesn’t Have To Be Horrid

There are many different exercises that you can do to lose weight. Exercise doesn’t have to come in the form of a running machine or hours at the gym. Just making small changes can make all the difference. For example, use the stairs instead of the elevator,park your car farther away from your destination, or get off public transport one stop early. Try to get in 10,000 steps a day for maximum weight loss benefits.

5. Stay Positive And Allow Yourself An Occasional Treat

Your willpower can be enough by itself to keep you from overeating, and eating unhealthy foods. But there’s nothing wrong in allowing yourself a treat every now and then. If you deny yourself all the foods you love, you’ll never be able to maintain your diet. If you do eat a little too much one day or miss out on some exercise, don’t beat yourself up about it or give up on your weight loss goals. Accept the set back and remain positive that you will, and can, lose fat quickly.

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 visit http://howtogetflatabsfast.org/

Article Source: http://EzineArticles.com/expert/Jon_Allo/1079948

http://EzineArticles.com/?Top-5-Ways-To-Lose-Weight-Safely-And-For-Good&id=9313178



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Fat Loss Exercises: The Best Ones Around

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Fat Loss Exercises: The Best Ones Around

Fat Loss Exercises: The Best Ones Around
By Martin Bolduc

If someone were to ask your opinion on the best fat loss exercises, your answer would be aerobic. Well, partly true but there is a bigger picture you need to look at. Resistance training plays a big part in burning calories as well. As opposed to aerobic exercises, resistance training exercises burn calories for a longer time after workout. And, we all know for a fact that more calories burned equates to losing weight or staying lean.

So, how does this work out? For a simple reason that muscles form a major chunk of your body. When you train muscles during a typical resistance training session, your muscles are going to be hungry for calories. Thus, whatever food you eat is used by muscles and not stored as fat. Another key thing you have to remember when you go on a weight loss program is that you are looking to up your metabolic rate. Well, since skeletal muscles are the most metabolically active tissue in your body, what better way to up the metabolism than give your muscles a good workout? Let’s have a look at some of the best resistance training as well as aerobic fat loss exercises.

A typical program for quick weight loss should include a minimum of 4 sessions a week. These should comprise 2 sessions of resistance training, a session of long slow duration cardio exercises and a session of intense, short burst exercises.

Each session should begin with a 5 to 10 minute of warming up. A thorough warm up to get the core body temperature up and mobilize the joints is important. It also prepares your body for the task at hand.

Resistance training exercises

The best resistance training exercises for express fat loss are the ones called the compound movements. Now, compound movements are the ones where in 2 or more joints are involved, for instance, the squat, dead lifts and bench press. These compounds movements can be done using either barbells or dumbbells. Barbells tend to use more weight whilst dumbbells give you better ranges of movement and also hit the stabilizing muscles more. Some of the best fat loss exercises are squats, dead lifts, clean and presses, bench presses.

Aerobic exercises

Some of the best and most often used exercises for express fat loss are kettle bells, plyometrics, treadmill and the cross trainer.

The treadmill and cross trainer workouts are typically called the long, slow duration aerobic, fat loss exercises. These are good for beginners or for people who have gone off their fitness programs for a while. However, once you have been at these for a couple of weeks or maybe 4 weeks, it’s time to go onto the more intense fat loss exercises.

Kettle bell swings and plyometrics are the more intense, short burst fat loss exercises. There are a number of kettlebell moves ranging from swings, both arms as well as one arm along with cleans and presses and the more difficult ones like the treadmills. Kettle bells using muscle power in doing so take your heart rate up. This means that you are burning fat even as you are working your muscles. Thus, they are a great way to work out your muscles as well burn fat.

Plyometrics are for the individuals who have been working out for more than 12 weeks. These basically involve calisthenics (exercises using your body weight) with a power component to it. What that effectively means is that there is a lot of jumping about involved. Thus, moves like jump squats, burpees, pop jumps on aerobic boxes, plyometric press up would form the major part of the session.

Of the exercises outlined here, if you were to do just one of them, it would defeat the whole purpose. In order to achieve express fat loss, all of these fat loss exercises have to be combined in a structured fat loss program.

Martin Bolduc is the author of the Ultimate guide to Express Fat Loss, Personal trainer, Certified Fitness Nutritionist Specialist and a Cancer Survivor.

If you want results, you must know the best fat loss exercises [http://www.expressfatloss.com/program.html].

Be sure to stop by ExpressFatLossReport.com [http://www.expressfatlossreport.com] to pick up your Complimentary Special Report on Express Fat Loss and receive our newsletter at every week.

Article Source: http://EzineArticles.com/expert/Martin_Bolduc/155563

http://EzineArticles.com/?Fat-Loss-Exercises:-The-Best-Ones-Around&id=6739709



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