The secret to fat loss & making your waist slimmer!
If you are trying to battle the bulge and not succeeding then you are not alone. Despite the diet industry turning over billions each year it still has a poor success rate for its many followers.
So what is going wrong and what can be done to achieve permanent fat loss?
Fat loss has to begin with the individual’s lifestyle. The only way to secure complete fat loss is to follow some basic guidelines to help build health within the body and apply some overlooked principles.
Some of these guidelines range from getting a good night sleep to managing stress levels. Both of which can contribute to an over production of fat storing hormones. The truth is you can go to the gym and eat a clean diet but if your hormones are working against what you are trying to achieve then you are fighting a losing battle with the bulge.
That is just one side to the fat loss phenomenon. The other side is nutrition. The secret to eating your way to fat loss is to eat foods with the greatest nutrient value available. That means you need to eat foods that offer the most bang for the buck and the best place to look is organic and natural foods. What I mean by natural foods is anything that hasn’t been interfered with by man. Processed foods masked, as a health food needs to go from your diet straight away if you are serious about losing weight and inches.
Once your body begins to digest high amounts of nutrients from natural foods you will require less food to satisfy hunger.
That is just the beginning, once you get your lifestyle in check and introduce plenty of good foods in your diet you can then be concerned about what kind of exercise you choose to do.
The most effective way to exercise is to choose a type that is challenging but short in duration. There is a saying you can train long but not hard and vice versa. The best kind of exercise that will work best for fat loss are the kinds that will leave you sweating and increase your heart rate and breathing. There are different ways to skin a cat and experimenting with what suits you and what you respond best from is the way to go. From my experiences resistance exercises of any kind work the fastest for fat loss results.
The secret to fat loss & making your waist slimmer!
Sunday, March 28, 2010
Wednesday, March 24, 2010
The Easiest and Quickest Way to Get Rid of a Beer Belly Gut
Advice & exercise recommendations for beer bellies and man boobs!
Pints of beer drunk frequently are going to swell up and distend the stomach regardless of an individual’s body fat levels. Some men regularly drink at least half a dozen pints in one drinking session. The pressure of retaining pints of high calorie fluids is going to swell even the leanest person’s belly.
High levels of visceral fat also cause the beer belly look. Visceral fat is internal fat. It is actually underneath your six-pack muscles and covers your organs. People who have high levels of visceral fat are also insulin resistant and need to avoid sugary, processed and starchy foods.
Obviously the best way to lose a beer belly is to stop drinking beer!
If you don’t drink beer and still have what looks like a beer belly then you will need to lose the visceral fat. Given that visceral fat is an indication of severe insulin resistance then the first step is to manage insulin levels by limiting certain carbohydrates in the diet and sugary processed foods.
Eliminating breads, pastas, ready-made meals and basically anything that comes in a fancy packaging with unpronounceable ingredients including so called healthy cereals is the fastest way to drop fat. Then it can take as little as a couple of weeks to see a major change in the size of your beer belly.
Beer is a terrible choice of drink for someone who wants to lose body fat. Beer has empty calories and has an estrogenic effect. Hops are highly estrogenic and are considered the main causes for beer bellies and man boobs on men.
Exercise recommendations for beer bellies and man boobs should be something that gets your heart rate high and panting like a dog. Resistance type training is the most effective way to exercise for someone wanting to burn fat. Weights burn more calories than cardiovascular exercises such as the treadmill and rowing machine. You need to approach resistance training with a view to sweat and work hard in order to get the best results.
Advice & exercise recommendations for beer bellies and man boobs!
Pints of beer drunk frequently are going to swell up and distend the stomach regardless of an individual’s body fat levels. Some men regularly drink at least half a dozen pints in one drinking session. The pressure of retaining pints of high calorie fluids is going to swell even the leanest person’s belly.
High levels of visceral fat also cause the beer belly look. Visceral fat is internal fat. It is actually underneath your six-pack muscles and covers your organs. People who have high levels of visceral fat are also insulin resistant and need to avoid sugary, processed and starchy foods.
Obviously the best way to lose a beer belly is to stop drinking beer!
If you don’t drink beer and still have what looks like a beer belly then you will need to lose the visceral fat. Given that visceral fat is an indication of severe insulin resistance then the first step is to manage insulin levels by limiting certain carbohydrates in the diet and sugary processed foods.
Eliminating breads, pastas, ready-made meals and basically anything that comes in a fancy packaging with unpronounceable ingredients including so called healthy cereals is the fastest way to drop fat. Then it can take as little as a couple of weeks to see a major change in the size of your beer belly.
Beer is a terrible choice of drink for someone who wants to lose body fat. Beer has empty calories and has an estrogenic effect. Hops are highly estrogenic and are considered the main causes for beer bellies and man boobs on men.
Exercise recommendations for beer bellies and man boobs should be something that gets your heart rate high and panting like a dog. Resistance type training is the most effective way to exercise for someone wanting to burn fat. Weights burn more calories than cardiovascular exercises such as the treadmill and rowing machine. You need to approach resistance training with a view to sweat and work hard in order to get the best results.
Advice & exercise recommendations for beer bellies and man boobs!
Saturday, March 20, 2010
How to Train Abs in Only 3 Minutes
It only takes 3 minutes!
In my previous article about 3 minute abs I introduced you to the concept of training your abs as hard as possible in only 3 minutes. Just to recap, choose 3 abdominal exercises and work them for 30 seconds each with no gaps of rest between any of them. When you have done the 3 exercises repeat them all immediately until you have exercised for 3 minutes.
Today I will show you another way to blast your abs in only 3 minutes.
This is what to do:
Exercise #1 for 30 seconds
Exercise #2 for 30 seconds
Repeat three times with no rest between any of the exercises.
This time you are only doing 2 exercises for the 3-minute circuit. The same principles apply as before where you go from one exercise to the other without any rest.
The 2 exercises I have found to work very well are:
Exercise #1 The V Sit Up
Lie face up on the floor with your head touching the floor. Place your arms straight by the side of your head and straighten your legs so they are touching each other.
The aim of the exercise is to bring your legs, arms and head off the floor at the same time. Ideally you should come up so your body imitates a V shape. I have found bringing your head a few inches off the floor and arms and legs around 12 inches off the ground works just as hard for most people. Make sure you start each rep with your head; arms and legs touching the floor so you work in the full range and prevent your neck from hurting.
The tempo should be 2 seconds each way and try and focus on recruiting the abdominal muscles every time you lift off the ground. In other words don’t force your body up by throwing your arms and legs upwards.
Exercise #2 The Plank
Begin lying face down on the floor with your feet together and forearms on the ground; hands should be clenched in a fist. Draw the abs inward, squeeze your backside muscles and lift the entire body off the ground until it forms a straight line from head to toe, remember you are resting on your forearms and toes.
Forearms should be parallel and elbows directly below the shoulders. Keep the back flat throughout your set and chin tucked. Hold this position until you can maintain good form and slowly return to the ground.
Remember when you have done the 2 exercises in a row for 30 seconds each go back to the first and repeat them 3 times so you get a 3 minute workout.
What makes this circuit popular is the fact that you can do it absolutely anywhere and it only takes 3 minutes.
It only takes 3 minutes!
In my previous article about 3 minute abs I introduced you to the concept of training your abs as hard as possible in only 3 minutes. Just to recap, choose 3 abdominal exercises and work them for 30 seconds each with no gaps of rest between any of them. When you have done the 3 exercises repeat them all immediately until you have exercised for 3 minutes.
Today I will show you another way to blast your abs in only 3 minutes.
This is what to do:
Exercise #1 for 30 seconds
Exercise #2 for 30 seconds
Repeat three times with no rest between any of the exercises.
This time you are only doing 2 exercises for the 3-minute circuit. The same principles apply as before where you go from one exercise to the other without any rest.
The 2 exercises I have found to work very well are:
Exercise #1 The V Sit Up
Lie face up on the floor with your head touching the floor. Place your arms straight by the side of your head and straighten your legs so they are touching each other.
The aim of the exercise is to bring your legs, arms and head off the floor at the same time. Ideally you should come up so your body imitates a V shape. I have found bringing your head a few inches off the floor and arms and legs around 12 inches off the ground works just as hard for most people. Make sure you start each rep with your head; arms and legs touching the floor so you work in the full range and prevent your neck from hurting.
The tempo should be 2 seconds each way and try and focus on recruiting the abdominal muscles every time you lift off the ground. In other words don’t force your body up by throwing your arms and legs upwards.
Exercise #2 The Plank
Begin lying face down on the floor with your feet together and forearms on the ground; hands should be clenched in a fist. Draw the abs inward, squeeze your backside muscles and lift the entire body off the ground until it forms a straight line from head to toe, remember you are resting on your forearms and toes.
Forearms should be parallel and elbows directly below the shoulders. Keep the back flat throughout your set and chin tucked. Hold this position until you can maintain good form and slowly return to the ground.
Remember when you have done the 2 exercises in a row for 30 seconds each go back to the first and repeat them 3 times so you get a 3 minute workout.
What makes this circuit popular is the fact that you can do it absolutely anywhere and it only takes 3 minutes.
It only takes 3 minutes!
Tuesday, March 16, 2010
How to Train Abs in Only 3 Minutes – The Six Pack Circuit
Do this workout at home, at the gym, in the office, hotel room, on the balcony, on the beach or outside in the park!
I have found a way of training the abs as hard as possible in only 3 minutes. You could try different abdominal exercises with the following method but my favourite way to do this circuit is to do 3 lower abdominal type exercises back to back. You get an unbelievable burn in your six-pack muscles during this circuit, it is more difficult and beneficial for working the abs then the standard approach of doing a set and resting and repeating.
This is what to do:
Exercise #1 for 30 seconds
Exercise #2 for 30 seconds
Exercise #3 for 30 seconds
Repeat once with no rest between any of the exercises.
Move immediately from exercise 1, 2 and 3 and repeat them all making sure there are no gaps of rest. This will give you 3 minutes of hard work. A great way to get the most from exercising your abs whether you want to get ripped or shred body fat.
The 3 exercises I like to use are:
Exercise #1 Leg Lowering
Lie face up on the floor and place your hands underneath your low back. Rest on your elbows and forearms so your head is off the floor, your upper body remains in this position during the set. Now straighten you legs and begin to lift your legs off the floor. Aim to bring your legs around 2 feet high above the floor and return them towards the floor but don’t touch the floor on the descent with your legs. The idea is to lift your straight legs up and down without touching the floor for 30 seconds.
It is important to keep pressure on your hands throughout the set, make sure your low back stays in contact with your hands at all times. If you feel your back arching bring your tummy in towards your spine. If you find it difficult to keep pressure on your hands try bending your legs a little.
Exercise #2 Reverse Crunch
Lie on your back with your head on the floor and arms by your side. Bend your knees so your feet are as close to your butt as possible. Now lift your feet off the floor so your thighs are vertical. This position is your start position for every rep; don’t start each rep with your feet on the floor.
From the start position gently roll your low back off the floor and bring your knees towards your chest. When you reach the furthest position you are capable of achieving pause for a second before returning to the start position. Repeat for 30 seconds.
Exercise #3 Knee Push
For this exercise you need to be in the same position as the start position for the reverse crunch exercise. Lie on your back with your head in contact with the floor during the set. Keep the feet off the floor and thighs in a vertical position.
The aim of the exercise is to push your knees up towards the ceiling. Depending on the strength of your abs will determine whether your butt leaves the floor or not. You are striving to push your knees around one inch upwards, that is enough distance to work the exercise properly.
Keep the head and upper body as relaxed as possible during the exercise, this will make your abs work more. The tempo should be moderate and there shouldn’t be any bouncing. Repeat for 30 seconds.
Don’t forget when you have done the 3 exercises in a row go back to the first and repeat them all so you get a 3 minute workout.
You could do this workout at home, at the gym, in the office, hotel room, on the balcony, on the beach or outside in the park. There are no limitations with this workout.
Do this workout at home, at the gym, in the office, hotel room, on the balcony, on the beach or outside in the park!
I have found a way of training the abs as hard as possible in only 3 minutes. You could try different abdominal exercises with the following method but my favourite way to do this circuit is to do 3 lower abdominal type exercises back to back. You get an unbelievable burn in your six-pack muscles during this circuit, it is more difficult and beneficial for working the abs then the standard approach of doing a set and resting and repeating.
This is what to do:
Exercise #1 for 30 seconds
Exercise #2 for 30 seconds
Exercise #3 for 30 seconds
Repeat once with no rest between any of the exercises.
Move immediately from exercise 1, 2 and 3 and repeat them all making sure there are no gaps of rest. This will give you 3 minutes of hard work. A great way to get the most from exercising your abs whether you want to get ripped or shred body fat.
The 3 exercises I like to use are:
Exercise #1 Leg Lowering
Lie face up on the floor and place your hands underneath your low back. Rest on your elbows and forearms so your head is off the floor, your upper body remains in this position during the set. Now straighten you legs and begin to lift your legs off the floor. Aim to bring your legs around 2 feet high above the floor and return them towards the floor but don’t touch the floor on the descent with your legs. The idea is to lift your straight legs up and down without touching the floor for 30 seconds.
It is important to keep pressure on your hands throughout the set, make sure your low back stays in contact with your hands at all times. If you feel your back arching bring your tummy in towards your spine. If you find it difficult to keep pressure on your hands try bending your legs a little.
Exercise #2 Reverse Crunch
Lie on your back with your head on the floor and arms by your side. Bend your knees so your feet are as close to your butt as possible. Now lift your feet off the floor so your thighs are vertical. This position is your start position for every rep; don’t start each rep with your feet on the floor.
From the start position gently roll your low back off the floor and bring your knees towards your chest. When you reach the furthest position you are capable of achieving pause for a second before returning to the start position. Repeat for 30 seconds.
Exercise #3 Knee Push
For this exercise you need to be in the same position as the start position for the reverse crunch exercise. Lie on your back with your head in contact with the floor during the set. Keep the feet off the floor and thighs in a vertical position.
The aim of the exercise is to push your knees up towards the ceiling. Depending on the strength of your abs will determine whether your butt leaves the floor or not. You are striving to push your knees around one inch upwards, that is enough distance to work the exercise properly.
Keep the head and upper body as relaxed as possible during the exercise, this will make your abs work more. The tempo should be moderate and there shouldn’t be any bouncing. Repeat for 30 seconds.
Don’t forget when you have done the 3 exercises in a row go back to the first and repeat them all so you get a 3 minute workout.
You could do this workout at home, at the gym, in the office, hotel room, on the balcony, on the beach or outside in the park. There are no limitations with this workout.
Do this workout at home, at the gym, in the office, hotel room, on the balcony, on the beach or outside in the park!
Friday, March 12, 2010
A Diet That Will Force Extreme Fat Loss
Lose Weight & Inches in 10 Days – the Natural Diet From Years of Research!
I have tried all sorts of diets in the past but I was never impressed by any of them. After years of experimenting I discovered a very powerful way to lose weight and reduce fat. This could be the most important article you ever read about dieting so do yourself a favour and spend a minute to discover exactly what this diet is all about.
After years of trying different types of diets on my clients and myself I came across the best and quickest way to lose inches and drop body fat that I had ever witnessed. It is worth mentioning before I go any further that I recommend avoiding fad diets of any kind especially if a celebrity endorses it. Those types of diets will cost you in future weight loss and fat loss attempts. The more you put your body through extreme dieting the more you screw up your metabolism in terms of it slowing down. Metabolism is the rate your body burns calories and it can take your metabolism a very long time to recover from a diet and get back to normal speed again. Famine type diets that restrict nutrients from the body help kick start a life long obsession to achieve your ideal body shape. All this does is encourages you to try different diets that are equally as bad as the last one you tried.
The most effective diet I have found to lose a lot of pounds and reduce fat fast involves controlling the types of carbohydrates in the diet and making sure to eat good quality proteins with every meal.
This diet will force extreme weight loss and fat loss simply because it is based on balancing blood sugar levels throughout the day. This alone is the secret to achieving your ideal body shape and keeping hunger pangs at bay.
The action steps required to make this diet work at its optimum level is to modify the ratios between the carbohydrate foods and the protein foods until you are happy with the speed of progress.
Lose Weight & Inches in 10 Days – the Natural Diet From Years of Research!
I have tried all sorts of diets in the past but I was never impressed by any of them. After years of experimenting I discovered a very powerful way to lose weight and reduce fat. This could be the most important article you ever read about dieting so do yourself a favour and spend a minute to discover exactly what this diet is all about.
After years of trying different types of diets on my clients and myself I came across the best and quickest way to lose inches and drop body fat that I had ever witnessed. It is worth mentioning before I go any further that I recommend avoiding fad diets of any kind especially if a celebrity endorses it. Those types of diets will cost you in future weight loss and fat loss attempts. The more you put your body through extreme dieting the more you screw up your metabolism in terms of it slowing down. Metabolism is the rate your body burns calories and it can take your metabolism a very long time to recover from a diet and get back to normal speed again. Famine type diets that restrict nutrients from the body help kick start a life long obsession to achieve your ideal body shape. All this does is encourages you to try different diets that are equally as bad as the last one you tried.
The most effective diet I have found to lose a lot of pounds and reduce fat fast involves controlling the types of carbohydrates in the diet and making sure to eat good quality proteins with every meal.
This diet will force extreme weight loss and fat loss simply because it is based on balancing blood sugar levels throughout the day. This alone is the secret to achieving your ideal body shape and keeping hunger pangs at bay.
The action steps required to make this diet work at its optimum level is to modify the ratios between the carbohydrate foods and the protein foods until you are happy with the speed of progress.
Lose Weight & Inches in 10 Days – the Natural Diet From Years of Research!
Monday, March 8, 2010
The Big Winner for Fat Loss is the Right Diet – Second Place is the Right Kind of Exercise!
Invest in eating a clean balanced diet from the beginning!
Your diet is probably responsible for the way you look right now. Having excess body fat and being over weight is not a symptom of not using the treadmill a few times a week. If you don’t believe me just look at all the gym members the world over that quit everyday because they never achieve any results. They hit the treadmill in their droves religiously and still never get anywhere. The next time you are down the gym take a closer look at all the dedicated gym members that continue to exercise week after week and year after year yet still don’t look any different for their efforts. The majority of these people spend their workout time doing cardiovascular exercises. The type we have been led to believe is the answer to all over weight problems.
The mainstream media and the diet and exercise industry have programmed people to believe exercise is the answer to fat loss. How many people head straight into exercise routines without bothering to change their diet? A lot I can tell you.
From years of experience training people I have discovered the people who eat a bad diet are looking for a quick fix with exercise. They are hardly ever willing to change their diet without waiting a few months. This is to see if their exercise regime will give them the body they want. Then after all their invested time spent exercising fails to deliver the fat loss they want they more often then not throw in the towel.
Investing in eating a clean balanced diet from the beginning is the quickest way to get healthy and lose fat. You can’t out train a diet full of bad calories. If you live on processed junk foods and fail to get the right balance of nutrients everyday from natural foods then it is highly likely that you will feel lethargic and not look as good as you should. The effects of eating well show up on your body and keeps you feeling energised all day long. A far cry to what a few workouts a week on the treadmill can give you.
Invest in eating a clean balanced diet from the beginning!
Your diet is probably responsible for the way you look right now. Having excess body fat and being over weight is not a symptom of not using the treadmill a few times a week. If you don’t believe me just look at all the gym members the world over that quit everyday because they never achieve any results. They hit the treadmill in their droves religiously and still never get anywhere. The next time you are down the gym take a closer look at all the dedicated gym members that continue to exercise week after week and year after year yet still don’t look any different for their efforts. The majority of these people spend their workout time doing cardiovascular exercises. The type we have been led to believe is the answer to all over weight problems.
The mainstream media and the diet and exercise industry have programmed people to believe exercise is the answer to fat loss. How many people head straight into exercise routines without bothering to change their diet? A lot I can tell you.
From years of experience training people I have discovered the people who eat a bad diet are looking for a quick fix with exercise. They are hardly ever willing to change their diet without waiting a few months. This is to see if their exercise regime will give them the body they want. Then after all their invested time spent exercising fails to deliver the fat loss they want they more often then not throw in the towel.
Investing in eating a clean balanced diet from the beginning is the quickest way to get healthy and lose fat. You can’t out train a diet full of bad calories. If you live on processed junk foods and fail to get the right balance of nutrients everyday from natural foods then it is highly likely that you will feel lethargic and not look as good as you should. The effects of eating well show up on your body and keeps you feeling energised all day long. A far cry to what a few workouts a week on the treadmill can give you.
Invest in eating a clean balanced diet from the beginning!
Thursday, March 4, 2010
How to Save Money & Lose Weight – Avoiding The Gym Membership Trap
Most gyms only have around 20% of their members use the gym regularly!
Most people join gyms with a clear mind of what they want. As soon as they sign up they hit the treadmill followed by a few crunches and hope in a few months time they will achieve their objective. There is a never-ending flow of people that are willing to buy into the belief that investing time exercising will yield results.
The other side of getting in shape is dieting; most people follow fad diets or join diet clubs wanting to transform the way they look in a limited time.
What you have are two different actions to solve the same problem. Both seem straightforward. So why do so many people never achieve their fat loss goal and give up after falling at the first hurdle?
There are numerous reasons why people never achieve results but the common ones are because they are doing the least effective options available. The least effective exercise and dieting methods costs you big money and wastes a lot of time and effort.
Did you know that most gyms only have around 20% of their members use the gym regularly? That means some people join up and only use the gym once costing them a full years membership for one session. Or you get others that use the gym once a month or even once a week that will still cost a staggering amount per visit when you calculate it. The reasons for this are normally a lack of motivation or no direction to follow.
So how can you save money with gym memberships if you are locked into a 12-month contract? If you are new to exercise it is essential to invest in expert advice so you are spending your time doing the most effective methods available for your goals. Once you follow the right way the sooner you will see results and the less chance of you giving up. After all who would want to stop if something is working?
Personal Trainer fees can seem expensive but so are gym memberships that never get used. This applies to fad dieting as well. Why waste time following a diet that never delivers? Wouldn’t it be easier following an expert’s advice and save time and money in the process? How many times do unsuccessful dieters buy into the next wonder pill? It always comes back to spending more money and wasting more time then necessary.
All this can be avoided by following the most effective methods available by asking for an expert’s opinion. Always seek a trainer with credentials and good experience. Decide by what they can do for you and not what it costs you because failing to reach your goal will cost you more in the end.
Most gyms only have around 20% of their members use the gym regularly!
Most people join gyms with a clear mind of what they want. As soon as they sign up they hit the treadmill followed by a few crunches and hope in a few months time they will achieve their objective. There is a never-ending flow of people that are willing to buy into the belief that investing time exercising will yield results.
The other side of getting in shape is dieting; most people follow fad diets or join diet clubs wanting to transform the way they look in a limited time.
What you have are two different actions to solve the same problem. Both seem straightforward. So why do so many people never achieve their fat loss goal and give up after falling at the first hurdle?
There are numerous reasons why people never achieve results but the common ones are because they are doing the least effective options available. The least effective exercise and dieting methods costs you big money and wastes a lot of time and effort.
Did you know that most gyms only have around 20% of their members use the gym regularly? That means some people join up and only use the gym once costing them a full years membership for one session. Or you get others that use the gym once a month or even once a week that will still cost a staggering amount per visit when you calculate it. The reasons for this are normally a lack of motivation or no direction to follow.
So how can you save money with gym memberships if you are locked into a 12-month contract? If you are new to exercise it is essential to invest in expert advice so you are spending your time doing the most effective methods available for your goals. Once you follow the right way the sooner you will see results and the less chance of you giving up. After all who would want to stop if something is working?
Personal Trainer fees can seem expensive but so are gym memberships that never get used. This applies to fad dieting as well. Why waste time following a diet that never delivers? Wouldn’t it be easier following an expert’s advice and save time and money in the process? How many times do unsuccessful dieters buy into the next wonder pill? It always comes back to spending more money and wasting more time then necessary.
All this can be avoided by following the most effective methods available by asking for an expert’s opinion. Always seek a trainer with credentials and good experience. Decide by what they can do for you and not what it costs you because failing to reach your goal will cost you more in the end.
Most gyms only have around 20% of their members use the gym regularly!
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