Flatten Your Stomach Fast

Best Ways to Burn Belly Fat

2009-12-16T06:55:00.000-08:00

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

Best Ways to Burn Belly Fat

I often get asked, “What’s the best way to burn fat, lose belly fat and flatten my stomach?” People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.

Well, to say I've done them all would be an understatement.

With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.

But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.

That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.

We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.

Having said all that, the bottom line for getting a better body is...

Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.

You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.

Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.

And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.

In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?

So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

Toning Your Abs the Right Way

2009-12-07T09:48:00.000-08:00

If you are serious about toning your abs, you need to do a lot more than just a few sit ups every night. You need to focus on a lot more than just muscle development and weight loss if you want to achieve your goals. The first thing you need to do is educate yourself about what goes into the most effective ab workouts, and which workouts are simply a waste of time!

The first thing you need to know about toning your abs is that there is more than just one set of abdominal muscles that need to be worked on. In fact there are three, and each of them require equal amounts of attention or your entire workout plan can be rendered ineffective. The three muscle groups you need to concentrate are your rectus abdominis, your obliques and your transverse abdominus.

The rectus abdominis is the muscle group that is most commonly associated with the “six pack” although it is not the only one responsible for ripped abs. We’ll get to this part of toning your abs later, but first you need to concentrate on your transverse abdominis. This is the muscle that runs underneath your rectus abdominis and wraps around the lower part of your rib cage. Apart from protecting your internal organs, this muscle is responsible for both your core strength and your core stability.

This part of toning your abs is the most difficult, but is the most essential part of having a well developed abdomen. Doing deep breath-and-release exercises or water exercises are both good ways of developing your core abdominal muscles. Deep breathing exercises like the Vacuum are done by filling your lungs to capacity, then breathing out while sucking your stomach in. Hold at the point where you feel your muscles tighten for two to three seconds, then release. Do sets of eight if you can, and do them every day!

Training your obliques is something that a lot of people neglect, but they are one of the most important muscle groups if you are toning your abs to look good. Men’s Health Magazine asked women all over the world what the sexiest muscles on a man were, and the obliques came out top almost all over the world. To tone these muscles simply do bicycle twist crunches. Lie on your back in sit up position, clasping your hands behind your head. Bring one knee up to your chest, and contract your stomach muscles to lift your shoulder blades off the ground. Point your left elbow at your right knee, then do it the other way. Try to do six on each side per set if you are looking to lose weight.

When you are toning your abs, the rectus abdominus muscles are actually the easiest to work with. Performing three sets of the double vertical leg lift will give these muscles definition within a few weeks. Lie on your back and lift your legs 90 degrees to the ground. Cross your ankles, and clasp your hands behind your head. Now contract your stomach muscles to both lift your feet towards the ceiling and your shoulder blades off the ground. You should feel it start to burn all over your abdominal region.

This exercise is one of the most effective for toning your abs, especially if you want to lose weight in your belly area. Doing longer sets with shorter time intervals can really burn fat, and if you do three sets of these every night you should start to see positive results in as little as two weeks.

John Ripper is a fitness freak. Discover free tips and tricks to get six pack abs at Toning Your Abs

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

Home Ab Workout for Women

2009-12-04T05:36:00.000-08:00

Weight Loss Hypnosis Fully Explained

2009-12-02T08:06:00.000-08:00

When it comes to dieting and losing weight, dieters will probably leave no stone unturned in a bid to make their weight loss goals a reality and achieve the success they have been yearning for; However, it must be pointed out that any form of weight loss must be undertook with due caution and all safety aspects should be examined and implemented into any form of program.

The Use Of Weight Loss Hypnosis

Weight Loss hypnosis is a weight loss technique that keys into your mind beneath consciousness in order to achieve better motivation to assist with your weight loss targets. Frequently, people fail to keep up weight loss diets or exercise programs because they can't break their old routines. Weight loss hypnosis permits you to easily escape many food traps that get in the way of your weight loss ambitions.

The ways you eat affects your weight on a multiple factors such as temperament and emotions, family training, habits, condition of your diet, knowledge about food, taste and preference, sensitivity to different food types, genetic predisposition, and exercise levels among other things. This is the reason why diet programs that do not take these pointers into consideration are easy to be unsuccessful.

In light of being predisposed to many things, it's difficult to discipline ourselves through sheer will power. When we are used to consuming when we are bored, depressed, or on every occasion, it is difficult for us to let go of these habits. This is where weight loss hypnosis can be beneficial to us. Weight loss hypnosis can get into the unconscious mind and turn around old habits that we have developed around food.

Weight loss hypnosis is achieved by artificially inducing a trance like state that is alike to sleep so you can be far more open to suggestion. While in the trance like state, you can be asked to eat certain types of food and steer clear from foods that are not within your diet plan. This way, when you are in a normal state, you will not be affected by the cravings or sudden impulses you used to feel with certain types of foods. This is really a very clever way for losing weight and one that has proven both successful and popular with a vast amount of people. Undergoing weight loss hypnosis is easy and deeply stimulating and relaxing. Just be sure that you go with a trustworthy company that will not take advantage of your hypnotic or impressionable state.

Weight loss hypnosis programs differ from clinic to clinic, and depend on the kind of motivation you need. A few of the things offered at weight loss hypnosis programs will help you look forward to daily weight loss chores, take comfort in things besides food, consume healthy foods that will sustain your perfect weight, and feel control around food so that you can keep your weight loss success permanent.

Weight Loss Hypnosis can be successfully implemented in a very short period of time. Find out much more right now and understand hypnosis today. www.tranceformationneurolinguisticprogramminghypnosis.com

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

Get Six-Pack Abs using this workout video

2009-12-01T06:59:00.000-08:00

Shed Weight Fast and Safely using Acai berry

2009-11-30T08:52:00.000-08:00

Acai berry diet is the simplest way to lose pounds permanently without spending too much time or money. It does not appear to be a cheap weight reduction supplement ; but it is the most inexpensive weight loss formula on the market. Unlike any other weight loss programs it fixes your metabolism in such a manner that you don't gain fat so easily.
The reason you can shed weight fast using Acai berry is usually because it contains lots of healthy vitamins and is rich in natural fiber and antioxidant properties.
Energy drinks are ordinarily sold at gyms, since caffeine helps increase the metabolism and help you to shed pounds, but caffeine is a highly addictive chemical, and once your body gets used to it, you'll get headaches, become exhausted, and, in the future, stress your heart. Acai berry diet is quite easily followed because all that you need to do is take the supplement continually at your convenience and see the results.
When comparing the supplements to the juice, the additions are much better than the Acai juice. They're more convenient to take, and have gone thru a rigorous process to ensure the quality of the end product.
Diabetics due to their high sugar content cannot consume most fruits ; Acai berry are among the few of them that have been advocated to be taken as a part of regular diet. This spread or nutrition permits Acai berry in helping diabetes and to lower blood sugar levels.
Within just a few weeks of trying this supplement, your face starts glowing and your overall energy level improves miraculously.
Acai berry speeds up your metabolic activity rates and boosts plenty of other functions like immunological system, digestion, colon health, cardio health and overall staying power. The most discussed health benefit of Acai berry is fast weight loss. The weight loss supplements of this Brazilian berry are mixed with a natural colon cleanser. We keep eating all kinds of fast food in the day but a good share of this junk starts forming a thick layer of mucus along the internal walls of our colon. The main purpose of colon cleansing is to facilitate fast processing of food and absorption of nutrient elements for the body. When your digestion starts working efficiently ; weight reduction becomes a natural process.
Acai berry is found in Brazil growing on palm trees in the Amazon rainforest.
The easy way to buy Acai berry supplements is going online. Acai products makers obtain their products right from Brazil. They then take orders and send their products to almost any bit of the world . On Rachel Ray show was debated the great number of health advantages of this super food which include vitamins and minerals, necessary amino and fatty acids, proteins, fibers, antioxidants, amongst others. She emphasizes its capability to aid in weight reduction and anti aging as it contains a lot of fiber and vitamin E. There is not any doubt that Rachel Ray is a consumer of Acai berry.
If you need to shed many pounds or just keep up healthful diet, you must order your Acai berry free trial now so you can begin to experience the numerous benefits it has.

Great Ab Workout to Tone Your Stomach

2009-11-30T02:38:00.000-08:00

How to Reduce Tummy Fat, Flatten Your Abs, and Tone Your Stomach

2009-11-30T02:06:00.000-08:00

If you want to reduce your tummy, flatten your abs, and tone your stomach, this is the right article for you. I've got the formula you've been looking for so read this article all the way through.

Everyone wants to have a flat tummy and sexy abs. A lot of people make a tremendous amount of effort, workout like crazy and still don't get the results they've been looking for.

Why?

The answer is simple: ignorance. Most people don't know what they need to do in order to lose tummy fat, so they go about it in the wrong way. The biggest mistake revolves around doing the wrong exercises. Most people try to increase the amount of stomach focused exercises like crunches and sit-ups, hoping that this will help them to lose belly fat.

This is the wrong thing to do. You can't lose fat from a specific body part by doing focused exercises. Our body simply doesn't work that way. We lose fat from our entire body as a single unit. Doing abs workouts will not get rid of the tummy fat. It can help to tone your abs but only after you've lost the excess fat.

Therefore, if you want to flatten your abs, you have to focus on exercises which burn the most body fat, first and foremost. These aren't stomach exercises but cardio workouts and full body weight training (bodyweight workouts are also good). The more intensive your make your workouts the better (within reason). Intensive workouts burn more tummy fat.

However, to really tone your stomach you do need to do belly exercises, but these are much less important than fat burning workouts.

In addition, in order to flatten your abs, you have to watch your diet. Don't starve yourself. This isn't the way. You need to eat sensibly and the right things in order to tone your abs. Remember, you can't out-train a bad diet. If you eat badly, no amount of working out will help.

If you do eat well and workout intensively, you will reduce your tummy and get flat abs.

To see how you should eat to tone your abs, visit: Eat To Lose Belly Fat

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. To read more about fast weight loss, click here: http://BurnMyBellyFat.com

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

The Best Way to Get a Flat Stomach is Not Sit Ups Or Crunches

2009-11-28T06:02:00.000-08:00

Sit ups and crunches are not the best way to get a flat stomach. Actually, walking and running are the best stomach flattening exercises. So many people make the mistake of slaving away on the floor doing thousands of crunches everyday in the hopes that it will give them a flat stomach. However, stomach exercises only play a small role in actually giving you a flat stomach.

The #1 myth in fitness is that you can spot reduce fat by exercising the muscles in the area that you want to lose fat from. This is known as the spot reduction myth. Our bodies naturally store more fat is some areas based on gender and genetics. Women tend to store excess fat on the thighs, hips, and stomach, and men tend to store excess fat on the abdomen.

The reason we store more fat in certain areas is that there is a higher number of fat cells in that area. There are not many fat cells in the hands, so you rarely see someone with fat hands unless they are really obese. So despite what the marketers try to convince you, you cannot spot reduce fat by doing targeted exercises for any area of your body, including your stomach.

Here's just a quick distinction between spot reduction and toning muscles or building muscles. You can definitely tone muscles or build lean muscles with targeted exercises. Let's say that your arms are not well developed and a little flabby. If you started doing arm exercises you would definitely tone and build your arm muscles. The problem that many gym-goers face is that they have built their muscles through weight training exercises, but they still have a layer of fat covering up those muscles.

In order to get a flat stomach you need to take a comprehensive approach to fitness and perform weight training, aerobic exercise, stomach exercises, and eat a healthy diet. After eating a healthy diet, aerobic exercise might be the most important thing to focus on if you want to get a flat stomach because aerobic exercise burns tons of calories.

Walking and running both burn tons of calories and this helps you to lose stomach fat. I have never met someone who runs on a regular basis that was significantly overweight. And if you think about athletes, running is the secret to how they keep and get flat stomachs. Every track and field athlete (with the exception of throwers like shot putters and discus throwers) has a flat stomach because they run all the time for exercise. Basketball players, soccer players, and tennis players run all the time and generally speaking they all have flat stomachs.

Running burns tons of calories and it is the best stomach flattening exercise. Running is way better than sit ups for burning calories. If you run at a 6 minute per mile pace, you can burn about 500 in 30 minutes. If you wanted to burn 500 calories doing sit ups, you have to do more than 2500 sit ups. Assuming that you could do 50 sit ups every minute, it would take you 50 minutes to do 2500 sit ups-and that's straight with no rest. I don't know of any athletes that can do 2500 sit ups in a row or even in a day, but I do know quite a few people that can burn 500 calories in 30 minutes running.

Now, if you have bad knees or can't run fast, don't fret. Walking is also a great exercise for people who want to get a flat stomach. Getting a flat stomach is all about burning calories and losing body fat. Walking 5 miles a day will burn about 500 calories. I don't know about you, but I'd rather walk 5 miles a day than do 2500 sit ups.

Okay, let's recap. You can't magically burn off stomach fat and get a flat stomach simply by doing stomach exercises. If you want to get a flat stomach, you have to lose body fat and lose weight. In my opinion walking and running are some of the best stomach flattening exercises, so aim for 20-60 minutes a day of aerobic exercises 3-5 days a week.

Charles Inniss is a Physical Therapist and Personal Trainer. Visit his website to learn the best stomach exercises, and also learn tips to getting a flat stomach.

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

Ab Workout Plan

2009-11-28T05:21:00.000-08:00

A great looking set of abs starts with an ab workout plan. As with any exercise routine, you should not expect results over night. The main idea is getting into a routine and then sticking with it. Bad habits are ten times easier to form than good ones, and an ab workout plan should be a good habit you start now.

The main thing to remember about abs is that they are the major support system of your body or "core". If your core is weak, then the rest of your body does not have the proper support to function normally. A great place to start your ab routine is with your back. The lower back is a part of your "trunk". You can think of your trunk as a big barrel that contains all of your organs. Your abs act like the straps around that barrel weak abdominal muscles allow the abdomen to sag which puts undue stress on your lower back.

Strong abdominal muscles will alleviate the load from your lower back. This also creates what is called "intra-abdominal pressure". Increased pressure forces your spine into a more upright position. The end result is a decreased load on your lumbar spine which will decrease the chances of rupturing or slipping a disk in your back. Strengthening and toning your abs also promotes better posture and decrease back pain.

Whether you suffer from acute or chronic back pain, following a good set of ab exercises will go a long way to preventing back pain. Most low back pain is preventable by keeping your abs toned. If you use slow controlled movements when you are performing exercises for your abs, you will reduce your risk of injury. If you have a back injury or any lower back issues, it is important to start off any exercise routine slowly and to build your muscles gradually. What you need to do is to find an ab workout plan that has basic exercises that increase in difficulty as you build your muscles.

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Great Tips to Lose Belly Fat

2009-11-28T05:12:00.000-08:00

Many people gain fat around the stomach due to excessive dietary calories, lack of physical activity and genetic susceptibility. Everybody wants to trim down some inches around the waist and get a flatter stomach but it is very difficult to burn calories around the stomach. Belly fat can even cause many different health problems.

People tend to gain more plump around tummy as compared to other body parts. If you are struggling with belly fat then you will surely get some benefits after reading this article. In this article I would like to provide numerous ways of burning stubborn stomach fat. Let us start with the first one.

1. Exercise everyday
Many people believe that cardio exercises are a good way of getting rid from excessive fat. If you wish to get a well toned tummy then you must spend time everyday in these exercises. Aerobics is yet another good exercise to cut additional belly weight. An additional benefit of exercise is that it reduces stress and insulin levels, which in turn reduces the presence of cortisol hormone from the body.

2. Change your diet
A healthy diet is very essential for getting a slim and good looking body. Even a small change in diet can do wonders. Strictly avoid junk food, cookies, chips, sweets, bread, pasta, donuts, cakes, chocolates and other items that carry huge amount of calories. Even by cutting down a small portion of your meals you can notice a big change. You can also take help of a dietitian and plan a healthy diet chat for yourself. Take a meal that has good mixture of protein, carbohydrates and vegetables.

3. Drink a lot of water
The next thing that you can do reduce tummy fat is intake of excessive water. If you drink a lot of water then your body remains hydrated as well as you do not feel hungry.

4. Diet pills
Diet pills also work effectively on the accumulated fat. You have to take a diet pill every day along with a glass of water. But remember healthy eating habits and exercise is equally important, without them these pills will not do anything.

5. Eat an apple every day
It is very well said that "an apple a day keeps the doctor away". You should try to eat an apple everyday. It is a good source of fiber and has high water content. It will stop you from feeling hungry.

If you want to look better and sexy then you must definitely try these techniques. I hope my article will help you in getting rid from belly fat. Good luck in your journey to lose stomach chubby!

Are you ready to learn how to lose belly fat fast? Visit http://loosebellyfatfast.com today to find out just how!

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

How to Get a Flat Tummy - Tips to Great Abs

2009-11-28T05:04:00.000-08:00

Many of us want have a slim stomach. The problem that many face is that they work and work at doing crunch after crunch with little to no progress. Why doesn't this work? Well mainly it's because we have everyone claiming that crunches and similar abdominal exercises are the way to lose the fat around your middle. The truth is that in order to get a flat tummy you need to do more then target your stomach muscles. In fact, if you're trying to get rid of fat focusing in on the area alone will do little for you.

I'm sure that many of you are reading this and are thinking I'm crazy. If working your abs won't get rid of the fat on your stomach what will? Many things impact whether you get a flat tummy. One of the best tips you will ever get is to drink plenty of water. Drinking plenty of water is great for your overall body health and will make it easier for your body to burn fat.

Another great tip to get a flat tummy is to consume enough fiber every day. Although fiber alone won't help you lose fat it will help regulate your digestion. By doing this it helps you to digest food easier and faster. If your digestion is working at its best you will be less likely to gain weight from food that isn't digested properly.

The last tip to get a flat tummy is good diet and exercise. I know that you have heard this one before but it's necessary. In order to lose weight anywhere on your body you will need to eat healthy, choosing to eat foods low in fat and calories. You will also need to have an exercise program that includes both cardio and resistance training.

Cardio exercise helps to burn calories and fat all over your body. Resistance on the other hand helps you to tone your muscles. Without both forms of exercise your success will be much smaller.

In order to get a flat tummy you need to incorporate several tips. You should drink plenty of water along with eating an overall healthy diet. Remember to eat your fiber. Add in some exercise both cardio and resistance and you'll have a great start on great abs.

Did you know more than 50% of American women age 20-74 are overweight or obese? If you think you may need to lose a few pounds you can find some great information on how at WomenLivingHealthy And don't forget to check out Max Trim to learn how you can lose weight and become a healthier slimmer you!

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