How to Burn Belly Fat and Get a Flat Belly

How to Burn Belly Fat and Get a Flat Belly

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Everyone wants a flat belly. We want the washboard abs and the ripped midsection. There are a multitude of programs designed to get you exactly that: a flat belly. Many have created gadgets or exercise tools to get you there. I hate to tell you this but if you have excess fat around your midsection the you can do crunches, sit-ups, ab rollers, ab chairs, ab balls or any other ab exercise until the cows come home and it won’t make much difference.

I understand the desire to get rid of belly fat and concur with the obsession with it. Belly fat is more dangerous than any other type of fat. Belly fat is considered a contributing factor to heart disease and other diseases. Not to mention the fact that you don’t look so great in a bikini or swimsuit.

But losing belly fat is dependent on your ability to burn calories and lose weight. If you want to lose belly fat then it is imperative that you diet and exercise. The exercise with help you burn calories, the diet will enable you to restrict calories and the combination of the two will begin to make war on the fat around your belly.

Stop falling for the gimmicks and buckle down and stick to what works. Eat sensible smaller meals about four times per day and exercise at least four times per week. I would recommend at least a 45 minute brisk walk on the days that you are not exercising.

Weight training should be a part of your exercise program as well as some form of exercise that gets your heart rate up. This can be cardio, body weight exercise, interval training or some program like Turbulence Training.

So if you want to burn belly fat get out there and dedicate yourself to a sensible diet and consistent exercise program and you will begin to see results.

Just one final word. It has been my experience that belly fat is one of the last areas where the fat will leave. You will probably lose fat in other areas first but stay dedicated and and the fat will begin to disappear from your belly.

Hot fitness tips and trends for 2014

Hot fitness tips and trends for 2014

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Skip the gym! You do not need the fancy equipment divas! You already own what is the hottest fitness equipment for 2013 according to the American college of sports medicine. (ACSM). what is this wonderful hot trending equipment! It is your own body.

3,346 fitness professionals named bodyweight-baring exercise as the third top trend for 2013, making it the newest fitness craze to join the list. As the name implies, it involves using your body’s own weight as the source of resistance to build up strength and endurance. Think push-ups, squats, deadlifts, stuff like that. Yes Divas, it is the old fashion way of getting into shape. There no excuse to say, you can’t afford this piece of equipment, plus it is portable, it can be taken with you anywhere, after all you already do.

As the madness for the holiday shopping dash goes on, you can incorporate the body weight-baring exercises into a shopping routine. The malls will be packed, so parking a car far away, is logical. Instead circling the car around for an hour trying to get that space closer to the front, just park away from mall. Then do a sprint into the mall, when coming out loaded with gifts, you added resistance, sprint to your car. Guess what Divas, you just did an exercise with the hot, trending equipment. All it cost you was the gifts you bought for Christmas.

Exercise is getting back to basics, many fitness gurus have pushed this. “It’s true that things that are old are new again, and it is really nice to see that,” says Dick Cotton, ACSM’s national director of certification. “Older trends are coming back, and some are coming back and safer.” This trend has come at a perfect time. We have this desire to be healthy, yet economically it very hard to do. Example a salad cost $6, a cheese burger at McDonalds is $1. You paid your bills and you got $30 till your next paycheck, you still need groceries. What do you get to eat? We know how to eat healthy, it just sometimes it is hard to financially.

Hot fitness tips and trends for 2014

“We used to have only two variations of a push-up. The standard, straight body push-up as well as what was called ‘girls’ pushups.’” says Cotton. “Now, we have an extreme variety of no-cost exercises that work. Look at the heights of different common things out in the world like a table, a chair, the ground, a tree, the kitchen counter. Years ago those were not even considered during training. In fact, the ‘girls’ push-up’ has largely gone away because you can do more effective pushups with less resistance from a table top instead of going from your knees.” Avoiding the high cost of specialized equipment is definitely a plus, he says, especially in tighter economic times.

So, 2014 is about you, and no excuse to why you can’t use this piece of fitness equipment in 2014. Yes I know holidays are hard with all the temptation of the goodies to stick to a diet and fitness plan. Once they are over, what excuse do you have? You got the equipment, you got the capability, you can use it. Join in on this fitness craze of back to basics, and make it something for you.

2 Simple Food to lower cholesterol naturally

Alternative Treatment Beautiful Tips Cholesterol Diet Tips Doctor Tips Fitness Tips Flat Abs Home Remedies

2 Simple Food to lower cholesterol naturally

I am Julak   Comment  

Heart disease, stroke, erectile dysfunction and high blood pressure are some typical problem associated with high cholesterol. These are disease affects our life adversely and may even cause death. You have to address your high cholesterol before it hits you badly

The easiest way to do this is through your diet. Foods that are high in saturated fats can greatly contribute to the amount of cholesterol that you have. This includes fried foods, fattier cuts of meats, different cheeses, and processed foods like cookies, cakes, and cold cuts.

A strict diet is require for people with very cholesterol. It requires total calories to be limited as obesity is a man contributor to high cholesterol. Such diet will also limit the amount of cholesterol intake to not more then 300mg and that the calories derive from fat is not more then 7%. Typically 140 of 2000 calories of daily required calories. However for some lucky few, cutting back on the saturated fat foods is all that is require to lower their cholesterol to a optimal level.

Exercise and diet goes hand in hand to lower cholesterol naturally, especially if diet alone is not enough to bring the cholesterol level down. Doctor may also advise cholesterol lowering drugs if your cholesterol is extremely high.

When you are considering controlling your cholesterol with a diet plan, there are two "super foods" that you should consider adding to your diet. One is fish, and the other is fiber.

Fish is a good choice for anyone that is looking for a healthier diet. High in protein, it can be used as a substitute for fattier red meats as one of your protein choices. Fatty and cold water fish also contain omega 3 fatty acids. Omega 3s have a variety of health boosting benefits. One of these is the fact that Omega 3s ca help with your cholesterol problems. Omega 3s naturally boost your HDL cholesterol level. HDL cholesterol is the cholesterol that is carried away from your heart to the liver where it can be used, which in turn helps and prevents heart disease. This can help you naturally lower the levels of bad cholesterol, bring down your blood pressure, and reduce your risk of clots that could cause heart attacks or strokes.

Regular intake of oatmeal has been shown to reduce cholesterol naturally. Nutrients from fruits and vegetables has the effect of increasing the good cholesterol thereby reducing the bad cholesterol and helps fight the high cholesterol problem. Furthermore the fiber in grains, fruits and veggies keeps you full and regulate the digestive system. Most importantly the fiber absorb the fats in the guts before it gets absorb by the body in the small intestine. All these will help lower cholesterol naturally.

A healthy level of cholesterol can be achieved by some simple changes to your diet.

Do You apprehend what's Offered At daily Spa?

Do You apprehend what's Offered At daily Spa?

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Do You apprehend what's Offered At daily Spa?

The most concerning reality to know regarding day spas is that they're all completely different. this implies the pleasant expertise you had at one might not be the case after you attend another business. It additionally implies that one failed trip to the day spa should not mean you ban all for all times. to assist guarantee all of your day spa experiences square measure terrific, you would like to try and do some analysis on your own.

For example, some folks square measure afraid after they attend daily spa for a massage. they're in a very area with simply a sheet draped over them once somebody of the other sex walks in to try and do the procedure. Knowing what is going to be going down ahead will assist you to offset such feelings.

You really got to resolve all you'll be able to regarding the procedures that may be offered at any given day spa. a number of them provide everything underneath the sun that you just will imagine as well as the most recent sorts of treatment. Others square measure restricted and solely provide one or two of various things. However, if those square measure the kinds of procedures that interest you it will still compute to your profit. you furthermore mght need to search out out however the procedures occur.

You want to search out out what forms of ingredients square measure utilized in the day spa treatments. they'll be all natural merchandise that square measure nice for your skin. different day spas additionally use numerous oils that have therapeutic values. they must solely have licenced employees performing arts the procedures that square measure terribly qualified in these areas. If you do not see their licenses displayed then raise that info.

You need daily spa that's versatile enough to permit you to induce the procedures done that you just want. whereas several do provide package deals, you do not need to induce cursed  procedures that do not interest you. confirm you are taking notice of the cleanliness of the day spa facility too. By law, they need to be following the rules in situ by the native health department.

Once you have got determined the kinds of procedures that you just have an interest in, inquire regarding however they're done. There square measure many alternative forms of procedures that work an exact class thus do not assume. you furthermore mght need to search out out however long that specific procedure goes to require to complete. That method you'll be able to verify for yourself if it's a decent worth for the worth.

Some day spas square measure specifically  square measure for each women and men. If you have got a preference then make sure you raise. At some day spas the procedures occur whereas you're utterly naked. Others permit you to wear a washing suit so you'll be easier. this can be additionally one thing that you just got to name thus you're prepared for what's attending to occur at the day spa.

Finding out what's offered at daily spa can facilitate your trip be a lot of worthy. this can be a chance for you to pay some quality time on yourself. you wish it to be a really smart expertise. several day spas have on-line tours thus you'll be able to see however everything is about up. you'll be able to additionally contact them for a private tour also. Most day spas square measure terribly conscious of comments and suggestions from customers thus allow them to apprehend what they'll do for you.

Essential Fatty Acids Foods for Better Fitness

Essential Fatty Acids Foods for Better Fitness

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Essential Fatty Acids (EFA’s) are crucial, not just for our fat loss and muscle building results, but for our overall health and well being, too.

Omega-3 essential fatty acids are not made by the body but are essential for a variety of important functions, including lessened risk of cardiovascular disease, improved metabolism, better eye health and more.

Omega-3′s also help your body’s sensitivity to insulin. This helps your body store less fat. In addition, the fat you do store is more readily and easily converted into energy and burned during activity.

This keeps your blood sugar levels stable and keeps you away from those famed sugar crashes and cravings and irritable mood swings.

A big obstacle to getting enough omega 3′s from food is that very few foods have a significant amount of Omega 3′s in them. On top of that, the typical Western diet does not include many of the foods that are good sources of Omega 3.

To make the problem worse, by not getting enough Omega 3′s, we end up with an imbalance between other fatty acids, such as Omega 6 and Omega 9, which may cause a variety of health problems.

Here are 4 Essential Fatty Acids Foods High in Omega 3

1. Cold-Water Fish: Wild Salmon, Trout, Herring, and Sardines

These cold-water fish are very rich sources of EPA and DHA. Salmon and trout are best purchased wild or organically farmed. You can make salmon patties for dinner, or add sardines to a salad. Fresh caught, jarred, or canned varieties of these fish are equally high in these special fats, so you’re free to choose the form that works best for you. Just make sure you purchase jarred or canned items that have no added sugar or artificial flavors.

2. Seaweed, Spirulina, Chlorella

The cold-water fish listed above are rich in EPA and DHA due to their consumption of seaweed, which they convert to and store as EPA and DHA. You can add these special green foods to smoothies, or eat them on a salad. They’re also a rich source of iodine, which supports normal thyroid function.

3. Krill oil and Fish Oil

For some people, the simplest and most cost-effective way to get EPA and DHA omega-3 fats into their diets is to take it in supplement form. The two most concentrated sources of EPA and DHA are krill and fish oils. Ensure that you’re buying these oils from a reputable source that screens their product for mercury contamination, so that you avoid this harmful chemical at all costs. Fish also carries the risk of mercury, but salmon, trout, herring, and sardines contain very little compared to fish like swordfish and tuna.

4. Omega-3 Eggs

These special eggs come from chickens that were fed fish or algae oils. The EPA and DHA are then stored within the bright yellow yolks, making them an ideal source of omega-3s for people that dislike eating fish directly. Have an egg or two a day in scrambled eggs, boiled on a salad, or cooked in a quiche, to give your body the omega-3 fats it needs. Besides the long list of health benefits, Omega 3 fatty acids also help to burn fat and build muscle by increasing your metabolic rate (for fat burning) and boosting your testosterone levels (for muscle building).

Our testosterone levels start to fall naturally in our twenties and getting enough essential fatty acids can help to combat the drop.

And if you workout and stay fit…

“Studies show that higher-fat diets make more sense for fit people than low-fat diets,” says Liz Applegate, Ph.D., author of Encyclopedia of Sports & Fitness Nutrition. “In one study, endurance athletes ran up to 24 percent longer before they fatigued when they ate a diet that was above 30 percent fat compared to one that was below 20 percent,” she says.

Female Fat Loss: Fat Burning Tips and Tricks

Female Fat Loss: Fat Burning Tips and Tricks

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Fat Loss Facts For Women Of Any Age

All the hype these days is about ways to boost your metabolism and burn fat. It’s hard to know what fiction is and what fact is in this area. Here’s a break down of some of what you may be hearing:

Strength Training

Yes, it’s true. You CAN burn more calories SLEEPING if you have more muscle mass. Strength training is your way to build more muscle and is truly the fountain of youth. Keep in mind too, that studies show that you will gain a better metabolic boost by doing harder exercises. For example, it’s better to be doing 8-10 reps with a heavier weight than 20-25 reps with a lighter one.

 This could also mean doing more difficult body weight exercises like push-ups and pullups. It’s not always necessary to have a huge weight room to do strength training. There are many advanced body weight exercises that can aid in strength and muscle development that you can do at home.

Breakfast

Your metabolism won’t go into” starvation mode” without breakfast, but it is associated with successful weight loss. Make it a habit to consume some protein first thing in the morning. Also, insulin resistance is lowest at this
time; so consuming some complex carbohydrates is a good idea at breakfast time too. This will keep your appetite in check till your next break or even lunch.

Fat Burners

There are plenty of products out there that claim to ‘burn fat’. As desirable as this may seem, it’s likely to be too good to be true. You’d be better off saving your money. Most of these products contain caffeine. They may give you a mental boost, but that doesn’t mean they will significantly boost metabolism or burn fat.

Eating 6 small meals per day

This claim is simple and true. Eating actually does help boost metabolism, which can help you burn more fat. One of the worst things you can do when trying to get leaner is to stop eating. The body needs energy, and providing small meals on a regular basis helps.

Protein

The real claim to fame with adding protein to your diet is the blood sugar stabilizing effect that it produces. You can reduce the insulin spikes that occur with eating carbohydrates alone, and reduce the roller coaster effect
that the insulin produces as well. Often the addition of protein will result in an overall caloric reduction because your appetite is controlled better.

Long Slow Cardio

Many believe that in order to burn fat, you should stay in the ‘fat burning zone’. That is, modify the intensity so that you can carry on a conversation while performing the exercise. This type of exercise, whether it be on a
treadmill, bike, walking or jogging needs to be maintained for over 30 minutes to get into ‘fat burning’. The real result of this can be overtraining injuries and boredom! If this type of cardio appeals to you, great, do it, but
don’t expect to yield huge results in terms of metabolism boosting or fat loss.

Interval training

Interval training causes a greater increase in post-exercise metabolism than regular, long slow cardio. A recent study found that a shorter interval program led to more weight loss than a twice-as-long aerobic training program.

Bottom line: Intervals work!

It seems that common sense wins out again. Sound eating, hard exercise and not relying on magic potions to aid in your fat loss are your best bet to your best health. Add strength training, interval training, mini-meals, and protein to your weight loss plan and you’ll be leaner thanks to your faster metabolism.

Training Secret for Lean Muscle And Flat Abs

Fat Loss Fitness Tips Flat Abs HIIT Interval Training

Training Secret for Lean Muscle And Flat Abs

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HIIT training has really exploded in popularity in the last few years. And with good reason. High intensity interval training works! But if you want HIIT training to work for you, you need to know how to make it part of your exercise routine.

You see, long, slow, boring cardio isn’t the best way to lose fat and bring out that sexy, lean muscle you have hidden under there. Don’t get me wrong, old fashioned cardio can be part of an overall program that helps you burn fat, but the “bang for your buck” isn’t as great as hiit.

If you don’t know what hiit is, in its most basic form, you performs short bursts of high intensity exercise (like sprints), with brief periods of rest. For example, you might sprint the straightaway of a track and slow jog the turns and repeat for 8 or 10 “sets.”

It’s not an easy way to work out, but your workouts will be shorter and you’ll love the results. IF you do HIIT correctly. And this is where a lot of people run into problems with interval training.

Regular cardio doesn’t burn nearly as many calories as most people think it does. Want to know how many calories are burned during a marathon of 26.2 miles? Sure, it varies from person to person based on body weight, lean muscle mass, how fast you run, etc. but on average a marathoner burns about 2,500 to 3,500 calories running one marathon.

There are 3,500 calories in a pound of fat. Let’s say that’s how many calories you would burn running a marathon. So if you eat the exact number of calories your metabolism burns off in a week all you have to do is add a marathon every week and you’ll drop a pound a week!

Image by Huffinftonpost

That sounds great, doesn’t it? There’s also the small problem that a good percentage of that weight would be muscle, you wouldn’t lose just fat. Have you seen what a marathon runner looks like? Is that the body you want? I didn’t think so.

And that’s assuming that your calorie intake and calorie burn are equal. Most people start exercising because they’ve gained weight, ie, are eating more calories than they are burning off.

And let’s face it, if you did run a marathon every week, we both know you’d be eating a lot more than you are right now!

So if you don’t want to run a marathon or two every week AND you actually want to get results from your exercise program, what’s left? HIIT Training, of course!

With interval training, you get a one two punch of calories burned DURING your workout, as well as calories burned AFTER your workout (up to 39 hours!)!

Due to the high intensity nature of HIIT training, you will see an increase in excess post exercise oxygen consumption (EPOC). What this means is that your metabolism will stay elevated for many hours after you are finished the exercise, allowing you to burn more calories even while doing nothing.

There is little to no EPOC from a low intensity session, meaning your metabolism does not rise, and you burn few, if any calories after the exercise session is over (R. Bahr, et al., “Effect of Intensity on Exercise and Excess Post-Exercise O2 Consumption,” Metabolism 40.8 (1991): 836-841.)

Another study had individuals perform either an endurance training (ET) or interval training routine for a period of 15 weeks.

The interval training group experienced 9 times as much fat loss as those performing the endurance training program (A. Tremblay, et al, “Impact on Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism,” Metabolism 43.7 (1994):814-818)

Numerous studies have shown that hiit increases both one’s aerobic and anaerobic workout capacity while endurance training just improves the former. It has also been shown that intense interval training actually increases aerobic capacity to a better degree than traditional low intensity aerobics (G. Rhodas, et al, “A Short Training Programme for the Rapid Improvement of Both Aerobic and Anaerobic Metabolism,” European Journal of Applied Physiology 82.5-6 (2000):480-486)

So how do you use HIIT training effectively?

This is very important, because improper training will lead to over training, burn out, injury, a loss of muscle mass and a slower metabolism!

My guess is you aren’t working out and eating right to get those kind of results!

Interval training is intense, and while you will improve your aerobic and endurance capacity, you also highly tax your anaerobic system as well.

It’s much more like a weight training workout, as far as how it affects your muscles.

This means you shouldn’t do interval training workouts more than 3 or 4 times per week, you shouldn’t do them two days in a row, and these interval workouts should NOT be long!

Interval training focuses on quality over quantity. Forget 45 minute or 60 minute sessions. Now with hiit you don’t.

Heck, the most famous study done on interval training, by Dr. Tabata on speed skaters, involved all out work for 20 seconds, followed by 10 seconds of rest, repeated 8 times. Yes, that’s a FOUR MINUTE WORKOUT!

And the speed skaters all significantly improved their aerobic and anaerobic capacity. One of the other great things about hiit is that you do not need equipment.

Sure, you can do it quite well on a stationary bike or treadmill but you can also go outside and do sprints (hill sprints rock!), perform jump rope workouts (okay, technically that’s a piece of equipment) or do bodyweight exercises, either in a circuit training routine, or just one killer exercise like burpees for a number of intervals.

And if you follow the rule above about limiting your hiit workout sessions so you don’t over train, you also won’t have to worry about burning away your lean muscle mass, wreaking havoc with your metabolism and looking like a marathon runner. Wouldn’t you rather look like a sprinter? What type of workout do you think sprinters do? That’s right! HIIT training!

Add two or three HIIT training sessions a week, along with a good quality weight training program and you’re on your way to fat burning, lean muscle building success!

How To Do The Kettlebell Swing

How To Do The Kettlebell Swing

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The Kettlebell swing is called by some the best fat loss exercise there is. I love doing the swing myself and as far as it being “the best” exercise for fat burning? I don’t know that there is one best exercise you can do but I will absolutely put the kettlebell swing in my top 4 of fat burning exercises. The Swing is the foundation of all kettlebell exercises.

Here is a little side note about kettlebell exercises: ” Kettlebell workouts burn 20.2 calories per minute, that’s double spinning (9.8 calories per minute) and that’s double traditional boot camp workouts (9.9 calories per minute). So if you are on the fence about kettlebells you may want to rethink signing up for that spinning class again”.

Benefits Of The Kettlebell Swing

1) Swings develop the important posterior chain muscles of the body such as the hamstrings, glutes, core and back

2) Swings work the abs and strengthen the core muscles

3) Swings are great for cardio conditioning and fat loss. More and more studies are concluding that greater  fat burning happens when your workouts are done at higher intensity levels rather than long slow endurance type training.

4) Kettlebell swings train the back from the lower back all the way to traps. They train all the muscles together giving you a great functional workout.

That list is not all inclusive but you get the idea. Learn the Kettlebell swing! And it just so happens we have one of the leading kettlebell experts to show us how. The Kettlebell Queen aka Lauren Brooks has a video to show you how to do the swing properly

So there we have one of the best fat burning exercises you can do. Seriously get yourself a kettlebell learn the proper technique for using them (and I think you can see it’s not at all complicated) and in a couple of weeks of use you will be thanking me. Too much Muscle? Yea I Don't Think So For those of you who still think (and there are plenty of you out there) that using kettlebells or weight training you will build overly large muscles take a look at our 2 experts Shawna and Lauren, do you really need anymore proof about that old wives tale? Just my opinion but they look pretty good to me. Except for all those Hulking Muscles of course.

Save Time And Maximize Your Fat Loss Workouts

Save Time And Maximize Your Fat Loss Workouts

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Let’s set the record straight and get you started. Here is The Real Truth about what exercises you should be doing to maximize your workout time.

There is a myth about Fat burning exercises that they should be done slow and for long periods (check out the aerobics classes of the 1980″s and we are still a fat society go figure). The body burns a large amount of calories from fat when you do high intensity fat burning exercises in short bursts with minimal rest periods.

What you must keep in mind is that the more muscles you use at one time, the more fat you are going to start burning. This is how rapid fat loss can be achieved and your optimal weight can be kept. Maximize your workout time by using weight training, kettlebells and bodyweight exercises which are perfect  fat burners. These exercises give you the edge to making your fat loss attempts more successful.

Concentrating on total body exercises involve the major muscle groups of the body which in turn burns more calories long after your workout is over.

Here are some examples of Total Body Fat Burning Exercises:

* Barbell Squats – Front and Back Squats

* Deadlifts

* Kettlebell Swings (if you are not familiar with the swing click the link for Lauren’s article and demo)

* Kettlebell Snatch

* Burpee’s

* Jump Rope

Some forms of exercise actually burn more sugar than they do fat. Exercises that burn sugar are mainly comprised of long duration physical activity followed by periods of rest. This results in sugar being converted for fuel instead of being converted to fat.

These types of exercises include hour long treadmill, and the long aerobics type classes I mentioned earlier. Now I will say this if doing those kinds of workouts is what gets you exercising, well something is better than nothing.

However, they will not burn nearly as much fat as other types of exercise will. This doesn’t mean you shouldn’t do them of course. Just don’t rely on them as your main fat burning exercises. If you want to burn the fat off in an effective way you need to exercise at a high intensity for short burst’s of time with minimal rest in between. The after effects of this type of fat burning workout give’s you more benefits in the long run.

Fat burning exercises like these actually increase your metabolism and result in calories being burned long after you have quit exercising for the day. When you practice this routine on a regular basis you can actually develop more fat burning enzymes than people who don’t exercise at all. All it takes is about twenty minutes of this type of physical activity and those enzymes start working. This is an important piece of information to keep in mind when you first start. 

This means you should begin by working out at least twenty minutes and increase the time as you progress. Three days a week for your fat burning workouts is a good starting goal and also add in 2-3 strength training workouts a week. While you are working toward reducing the amount of body fat you have you should also do your best to stick to a healthy eating plan.. By combining a healthy diet with the right fat burning exercises you will obtain the results you have been looking for that will be easy to maintain for the rest of your life. 

For the quickest and healthiest path to lose fat, do the right fat burning exercises (squats, deadlifts, pull-ups etc.). your healthy eating plan should be spaced over 5-6 a day, no junk food, eat non processed foods. Be active everyday (it could be just going for a quick walk). So there are the key steps to fat burning success so let’s get it done!