Rid Lower Belly Fat: Exercises, Diet Tips

How to Get Rid of Lower Belly Fat ? Exercises, Diet Tips, and Advice

Lower belly fat?is typically caused by sedentary lifestyles and diets consisting of nutrient-lacking processed food, and it goes hand in hand with the rise of obesity and obesity-related diseases like?high blood pressure,?heart disease, and?diabetes. It?s an enormous problem in today?s day and age, and there are two basic things that need to be implemented in order to eliminate it: diet andexercise.

When it comes to eliminating?lower belly fat, the dietary changes are relatively simple to carry out. Strive to introduce more natural foods into your diet, like fruits, veggies, and whole grains. Substitute all of the processed garbage in your diet for wholesome vegetables and clean sources of protein such as quinoa, beans, broccoli, fish, and chicken. You can also swap one meal a day out with a meal replacement shake, but avoid products with high calorie content and artificial sweeteners like sucralose and aspartame. If you?re in need of specific recommendations, this?Shakeology review?will fill you in on one of the more healthy meal alternatives.

The more challenging aspect of losing?lower belly fat?for many people, however, is?exercise. Aside from the fact that adhering to a daily workout regimen can be inherently difficult, the types of workouts that you engage in will also determine how fast you?ll actually lose your belly fat. Cardiovascular?exercises?should always be incorporated into any workout regimen since these are effective for the reduction of overall body fat levels. However, you should also add the following to your workouts to further hasten?lower belly fat?loss:

Abdominal Holds

This specifically works out the lower portion of your?abdominal muscles. Begin by sitting on a chair with your hands holding the edges to keep you stable. Contract your ab muscles as you lift your feet about four inches from the ground. Hold this position for five full breaths and release. After about two seconds, repeat the?exercise. Do abdominal holds for a full minute to?exercise?your lower abdomen.

Abdominal Tilts

This is a very simple?exercise?designed to develop your lower core. Breathe regularly when you do this?exercise. Lie on the floor or on an?exercise?mat with your feet slightly bent. Gradually raise your buttocks off the ground, lifting it towards the ceiling using your lower core muscles. Hold for ten seconds before going back to your original position. Rest again for a couple of minutes before doing ten more repetitions.

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What is Fat Burning Foods? The Truth About Fat Burning Foods Reveal

“the Truth About Fat Burning Foods” Helps People Know Fat Burning Foods Exactly ? Vinaf.com

The Truth About Fat Burning Foods is a newly updated program designed by Nick Pineault, who claims to guide people on how to transform all the ingredients hidden right in their own kitchens from fat storing foods to fat burning foods. With the program, people will learn how to get rid of unhealthy fat storing foods and focus on fat burning foods easily and quickly. Besides, the program reveals the 3 biggest nutrition mistakes most people make in choosing fat burning foods. After Nick Pineault released the program, he received many positive comments from customers who have benefited hugely from The Truth About . Therefore, the website Vinaf.com tested the program and has revealed an overview.

Fat burning foodsFat Burning FoodsThe full overview on the website Vinaf.com affirms that The Truth About Fat Burning Foods Fat is a new nutrition program that helps people get rid of toxic foods. In the program, users will find out the artificial sweeteners that make you gains more fat and what foods and supplements contain dangerous heavy metals. Besides, the author explains to people why cutting down on their sodium intake actually destroys their health and why almost all soy products are horrible to them and need to be avoided. The program also covers the worst kind of chips they can eat and a simple recipe to prepare delicious, mouth-watering chips they binge on without guilt. Moreover, Nick Pineault provides people with a variety of the informative nutrition books including the ?Truth About Protein, Fat And Carbs? book, the ?Truth About Condiments, Snacks And Seasoning? book and the ?Truth About Drinks? book.

Feer Tad from the website Vinaf.com comments: ?The Truth About Fat Burning Foods is a new and useful program that tells people exactly what to do to feed themselves with fat burning foods properly. The Truth About Fat Burning FoodsThe program is adobe acrobat PDF format that can be viewed on Mac, PC and no shipping costs are required. Besides, users will get some useful gifts from the program such as the ‘Truth AboutSuperfoods’ book and the ‘Truth About Grocery Cart’ book, the ‘Truth About Supplements’ and the ?4-Step Diet Makeover? book. Moreover, the program comes with a 60-day money back guarantee.”

For more information on the review, visit http://www.prweb.com/releases/the-truth-about-fat/burning-foods/prweb11600804.htm

 

The Exercise Habits Of Successful Dieters

A new study,?published in the Journal of?Physical Activity and Health,investigates several subgroups of the participants, divided by exercise amounts, the first such analysis of the registry population. The study results include some surprises.

 

The researchers followed 3,591 adult men and women (average age of 46; 95% Caucasian), dividing them into four groups by their physical activity levels. The highest exercisers said they expended more than 3,500 calories (roughly 35 miles of running) in a week; the low-exercise group expended less than 1,000 calories per week. The study lasted three years. All subjects were already enrolled in the registry, meaning that they had maintained a weight loss of at least 30 pounds for a year or longer.

 

The study team hypothesized that the low-exercise group would have to follow more dietary strategies to maintain their weight than the high exercisers. Instead, the results showed the opposite.
?Those reporting higher levels of physical activity indicated greater difficulty maintaining weight [based on several behavior questionnaires completed by all subjects], and a greater importance of both following their diet regimen and following their exercise routine,? the researchers wrote.
The researchers also noted the following:
?We were surprised to observe that those reporting low levels of physical activity did not appear to rely more on dietary strategies to achieve and maintain their weight loss relative to those reporting more physical activity. There is a subset of [registry] participants who appear to be able to maintain a weight loss while engaging in relatively low levels of physical activity and with less of a focus on dietary habits.?
Lead author Victoria Catenacci, M.D., from the Anschutz Health and Wellness Center at the University of Colorado Denver, told?Runner’s World Newswire,
?This suggests that there is not a one-size-fits-all strategy for successful weight loss maintenance. Some individuals may need to use more strategies than others.?
She also notes that the low-activity group had twice as many smokers as the other three groups.
All four groups reported roughly the same amount of weight regain, about 11 pounds, during the three years. The same subjects had lost an average of ?71 pounds before entering into the registry database. Message: It really is hard to keep all the weight off, even if you are an exerciser.

 

Among the diet strategies more often followed by the high-activity group than the other groups: lower fat intake, more carbohydrate intake, less fast food, and more frequent breakfasts. At the beginning of the study, this group had lost about 7.5 pounds more than those in the other three activity groups.
?The important take-home message here is that most successful weight-loss maintainers employ both dietary and activity strategies, not one or the other,? says Catenacci. ?Some people may need more strategies than others. The key is to find a set of behaviors that works for you, and then to maintain them over time.?

Click the following link to learn more on The Exercise Habits Of Successful Dieters.

 

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The Myth of Magic Fat Burning Zone

The Skinny On The Fat-Burning Zone

Exercise has a sweet spot?known as the fat burning-zone. It?s the activity level at which your body burns the greatest proportion of fat. However, the idea is frequently taken out of context, say Capital Region fitness specialists. If weight loss is your goal, the zone alone isn?t enough to get you there, they agree.

The best sign that you?re in the fat-burning zone is if you can speak easily, says Paul Arciero, a professor with Skidmore College?s Department of Health and Exercise Sciences. He studies how exercise and nutrition influence metabolism. If you?re too winded to converse, you?re not inhaling enough oxygen to keep burning fat, he says.

Our bodies convert fat into energy through a process called oxidation. As the heart rate increases, our cells consume less oxygen and produce more carbon dioxide, says Arciero, who measures test subjects? oxygen-carbon dioxide ratio at the cellular and ventilatory (breathing) levels. To find your maximum heart rate, subtract your age from 220, he says.

Our cells burn the greatest percentage of fat during relatively gentle aerobic exercise (exercise that uses oxygen), Arciero says. Such steady aerobic exercise is also great for mental health because it releases endorphins ? natural pain killers that can produce euphoric feelings, he says. AerobicBurn the fat exercise such as walking, jogging or swimming is also good for the circulatory system and blood vessels, he says.

However, it?s generally not the best route to optimizing weight and metabolism, he says. Because many people are overweight, scientists currently recommend interval training ? alternating between higher-intensity exercise and lower-intensity aerobic exercise, Arciero says. For instance, you could walk at a brisk pace for a period of time and then slow it down to a leisurely ?window shopping pace,? he says.

Gain your health professional?s permission, base your efforts on your own perception of intensity, and if you haven?t exercised, ease into it for two weeks, he advises. In between a five-minute warm-up and cool-down, you can fit four 30-second sprints, each followed by three to four minutes of recovery. Ideally, do this twice a week, he says.

?You?re pushing yourself to your maximum for that brief period of 30 seconds,? Arciero says.

How we eat is also important?for keeping our metabolisms humming. Ideally, you should consume 80 calories of quality protein every three hours, he says. Half your food intake should be fresh vegetables, fruit, legumes and whole grains.

Body Transformation System?If you want to lose weight Click Here, don?t worry about staying in the ?fat burning zone? because it?s often misunderstood,? advises personal trainer Brian Nunziato, owner of Synergy Fitness and Nutrition and manager of the Omni Fitness Center in Albany.

It?s preferable to think in terms of overall calories, he says. A calorie is the amount of heat needed to raise a gram of water one degree Centigrade.

?For fat and weight loss, it matters little whether the calories burned during exercise come from fat or carbohydrates; what matters most is the difference between the number of calories you expend and the number of calories you consume,? he says. ?If your goal is to lose weight and decrease your body fat percentage, high intensity exercise for a shorter duration will actually help you burn more calories in less time.?

Rather than spending hours working out, he says, you can engage in high intensity exercise, and ?you will not only burn more calories during your workout, but it will also boost your metabolism so you continue to burn fat while sitting at your desk or couch.?

It is ?simply not true? that there is some ?magic fat burning zone that will melt away a person?s body fat,? despite many claims that have been made, says exercise physiologist Scott Larsen of LifeWay Wellness, a Capital Region nutrition, fitness and lifestyle counseling program.

?The concept of the ?fat burning zone? is an enigma,? he says. ?The understanding of how we use fat during aerobic exercise has been identified, but misapplied, and more often used for hype, marketing campaigns and sales.?

The body primarily uses blood fat for energy at low exercise levels, intramuscular fat at medium exercise levels and carbohydrates at high exercise levels, he explains. High intensity exercise?may be inappropriate for those who are sedentary, obese or have heart or orthopedic issues, he says.

?For these populations, a lower-intensity aerobic exercise program that stresses progressively longer duration would be appropriate,? he says. ?In other words, burn more calories by extending exercise time, not intensity.?

body transformation weightlossOur bodies continue to burn energy at a slightly higher rate after each exercise session is through, he says. One way of capitalizing on this, he recommends, is exercising more often for shorter periods ? for instance, working out twice a day for half an hour instead of once a day for an hour.

To continue reading, please visit?http://blog.timesunion.com/healthylifemagazine/the-skinny-on-the-fat-burning-zone/6808/.

Reduce Belly Fat With Ayurveda

How To Reduce Belly Fat With Ayurveda

Avoid Sugar

Foods such as sweets, sweetened drinks, carbohydrates and oil rich foods increase kapha and medha (body fat) and must be avoided, carbohydrates when transformed into sugar in the body tend settle on the fat-friendly areas of the body (abdomen and thighs).

Reduce Rice in Diet

Include more wheat products in your diet than rice products. Use green gram and horse gram to reduce kapha and medha.

Drink Water

Drink a glass of warm water immediately after waking up in the morning. This is highly effective in reducing belly fat. Taking one glass of water every hour from the time you get up can also aid in burning of fat around the belly. You may also add one spoon of triphala chooran to water, boil it and take it with honey after every meal to reduce belly fat.

Hoe to reduce belly fatMinimise Salt Intake

Reduce the intake of salt and milk-based products, such as ice-creams and butter as these are high on sugar.

Eat Fruits

Ayurvedic practitioners suggest that one consume two fruits in the morning and one fruit every evening to reduce belly fat.

Avoid Afternoon Siesta

Avoid the afternoon siesta to prevent the slowing of basal metabolic rate and burn more calories.

Exercise

Exercises such as swimming, brisk walking and jogging also contribute to weight loss along with the above mentioned ayurvedic remedies to reduce belly fat.

Abstain from Non-vegetarian Food

Although, ayurveda does not proscribe meat from ones diet, it recommends that one avoid non-vegetarian food as much as possible.

Add Ground Spices when Cooking

Use a lot of cinnamon, ginger and pepper in your cooking. These spices improve insulin resistance and reduce spurting levels of sugar in the bloodstream.

For the original version, visit http://www.onlymyhealth.com/how-lose-belly-fat-ayurveda-1317622934

Best Ways To Burn Your Belly Fat Fast

6 Ways To Burn Your Belly Fat Fast

One of the most common questions I get is how to lose belly fat. Belly fat is actually the most dangerous type of fat ? besides aesthetics, large waist lines are indicators of ?disease-disease-disease.

It takes more than just crunches! We start to gain weight in our midsection when our cortisol levels spike. Stress is one of the primary culprits for high levels of cortisol secretion. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region. That stress can even get WORSE with bad dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction. So how do you shape up? Incorporate these 6 things below and you will be on your way to a flatter belly in no time flat!

Sleep

If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you?re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.

Short bursts of exercises

1000 crunches a night may get you strong abdominal muscles, but with a full layer of fat on top, you will not get the results you really want. Instead of all those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you hold yourself in a push-up position, resting your forearms on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and moving throughout the day by going for walks will also help.

Planking workout

To explore on the remaining 4-ways to burn your belly fat fast, visit http://www.forbes.com/sites/jennifercohen/2012/03/27/6-ways-to-burn-your-belly-fat-fast/