Exercises To Rid Lower Belly Fat

Exercises To Get Rid Of Lower Belly Fat

Ab exercises, although beneficial for building muscular tone, will not make any impact on fat tissue. Instead, you want to do exercises that will burn the most calories.

Targeting the Lower Belly

To see a noticeable difference in your lower belly, you need to lose overall body fat. It?s impossible to target a particular area for weight loss. Your body decides where it?s going to break down fat. However, as your body fat decreases, you?ll see changes all over your body, including your stomach. The abdominal exercises that you feel in your lower belly area are effective for developing the muscle tissue, but they don?t make an impact on any excess fat you have in the area. Therefore, to get rid of lower belly fat, you want to do exercises that are efficient for supporting fat loss.

Fat Loss

To lower overall body fat, eat a diet that?s low in calories and fat and participate in a workout program consisting of both cardio and strength training. This helps you lose fat because it causes you to create a caloric deficit, meaning you burn a greater number of calories than you consume. Aim to create a deficit of 300 to 500 calories through a combination of increasing the number of calories you burn during exercise and decreasing the calories you consume daily (See Reference 5). Cardio exercise is and efficient way to burn calories and lose fat. Strength training develops lean tissue, which in turn speeds up your metabolic rate and increases the number of calories you burn throughout the day.

Cardio Exercises

According to the American Council on Exercise, the types of exercises that are most efficient for burning calories and helping you lose fat are running, swimming, playing basketball and aerobic dancing. The number of calories that you?ll burn partly depends on how much you currently weight. A 180-pound person will burn about 17 calories every minute of running, about 11.6 for every minute of swimming, 11.3 for every minute of playing basketball and about 11.1 calories for every minute you dance aerobically (See Reference 2). Get in 30 to 60-minutes of cardio in on most days (See Reference 1). Keep in mind that you don?t have to complete one particularly long workout. It?s just as effective to split the 30 to 60-minute workout into separate, shorter workouts.

Strength Training

Lifting weights isn?t the most efficient exercise for burning calories while you?re participating in the activity, but it increases the number of calories you burn while you?re at rest. Participate in strength training two to three days per week, giving a 48-hour break in between each workout. The American Council on Exercise recommends that to help with fat loss, you should complete one to two sets of 12 to 15 repetitions (See Reference 3). In addition, to specifically work towards acquiring more defined abdominal muscles, incorporate ab exercises into your strength training workouts. Effective abdominal exercises include bicycle crunch, straight leg crunch and crunches on an exercise ball.

For the original version, visit http://www.livestrong.com/article/111110-exercises-rid-lower-belly-fat/

The Calorie Myth: How To Eat More, Exercise Less, Lose Weight And Live Better

The Calorie Myth: How To Eat More, Exercise Less, Lose Weight And Live Better |Examiner.com

Jonathan Bailors book, ” THE CALORIE MYTH : How to Eat More, Exercise Less, Lose Weight and Live Better,” gave me the insights to understanding the importance of balance in our diet . This is the key to a happy, healthy and productive life.

How To Eat More, Exercise Less, Lose Weight, And Live BetterIn this book, Bailor teaches the reader how the body responds to different foods and throughout his book he provides you with facts and well-informed research that changes the way we view exercise and weight loss. The information in this book concerning the myths of calorie intake is a critical factor to losing weight and staying healthy.

Over the years, the US alone has become infested with illness (Diabetes, heart problems, ect…) and weight problems that have had a serious impact on millions of lives resulting in illness and disease. We are looked upon as one of the most obese countries on the planet yet we have thousands of weight loss products that promise weight loss. There are so many misconceptions and false advertising; society does not know what is true and what is not. How can society lose weight and overcome illness when such a large amount of information on the Internet is misleading.

Bailors mission in writing this book after researching thousands of academic studies on health and weight loss was to inform society of the weight loss myths (calorie myths) that misconceives our perception of weight loss. Bailors book informs readers what really works and guides them with a program tailored to their bodies needs to help people enjoy the food they eat, lose the weight at the same time and not have to kill themselves exercising endlessly hours on end.

To continue reading The Calorie Myth: How to eat more, exercise less, lose weight and live better | Examiner.com, visit http://www.examiner.com/review/the-calorie-myth-how-to-eat-more-exercise-less-lose-weight-and-live-better

How Many Days a Week Should You Exercise to Lose Weight? | Yahoo Shine

How Many Days a Week Should You Exercise to Lose WeightThe contestants on The Biggest Loser spend hours a day in the gym with one goal in mind – to lose the most weight. But how frequently should you exercise to drop pounds in the real world? For Michelle Bridges, a trainer on the Australian version of the show and author of Total Body Transformation, the amount of time you work out every week can unlock a key to weight-loss success that is about more than just caloric burn.

Michelle’s magic number for her weight-loss clients: six days a week, ideally for 50 to 60 minutes at a time. But while hours of exercise a week will surely help you create a calorie deficit, that’s not the only reason Michelle wants her clients to find time for a workout almost every day.

“We’re setting up habits and rituals,” Michelle explains. “Think about the last time you had to psych yourself up to brush your teeth.” In other words, when your workout becomes just another part of your day, you’re more likely to do it without a second thought.

If the idea of almost-daily hour-long workouts sounds exhausting, Michelle assures you that it won’t feel like that. She recommends you break up your workouts three “hard” days of exercise, such as Tabata or interval training, along with two moderate days and one “passive,” or light-exercise day.

To continue reading How Many Days a Week Should You Exercise to Lose Weight? | Spring Wellness – Yahoo Shine, visit https://shine.yahoo.com/spring-wellness/many-days-week-exercise-lose-weight-210800248.html

Fast Stomach Fat Burning Exercises

Eight Exercises That Burn Stomach Fat FAST

running-Stomach Fat Burning Exercises# 1: Running or Walking

Okay, you?re probably thinking, ?How does moving your legs shrink those love handles?? Well, the truth is there?s no way to target belly fat. Your genetics get to decide where the fat settles in your body, so the best thing to do is start moving.

As you exercise, calories are burned and your body?fat percentage decreases. So, exercising not only helps you lose belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn?t too far behind.

Running and walking can be part of your interval training routine and do not forget to warm up and cool down if your take up running for weight loss.

# 2: Elliptical Trainer

Some of us no longer have the strong joints we had as teenagers. Jogging is out of the question and walking doesn?t cut it. The good news is elliptical trainers provide an intense, low impact cardio workout. In fact, a 145-lb. person can burn about 300 calories in 30 minutes on an elliptical trainer. That?s about as many calories as running burns, but without the joint wear-and-tear.

Bicycling-Fast Stomach Fat Burning Exercises# 3: Bicycling

Bicycling is another great low impact cardio exercise. Not to mention, it?s a great way to travel or see the countryside. Depending on the speed and intensity the average person can burn between 250 to 500 calories during a 30-minute bike ride.

# 4: The Bicycle Exercise

Burning body and belly fat with cardio exercises is half the battle. Next is strengthening abdominal muscles so you have something to show once the fat is shed. In a recent study, ab exercises were ranked from best to worst. The bicycle?exercise?ranked as #1 because it requires abdominal stabilization, body rotation, and more abdominal muscle activity.

#5: The Captain?s Chair Leg Raise

For this exercise you require a captain?s chair which is found in most gyms. The chair has a padded back and armrests with grips. Your legs hang free.

# 6: Exercise Ball Crunch

This exercise needs a lot of stabilization which engages more muscles. You?ll need an exercise ball.

# 7: Vertical Leg Crunch

The vertical leg?crunch?is similar to a regular crunch. But it requires you to keep your legs straight, which makes the abs work harder and increases the workout?s intensity.

# 8: Reverse Crunch

The reverse crunch was also ranked above regular crunches as the 5th best exercise for strengthening core muscles.

Read more at?http://www.ynaija.com/here-you-go-8-exercises-that-burn-stomach-fat-fast/

Slimmer Thighs Secret: How To Lose Thigh Fat?

Secrets To Slimmer Thighs – Tri-county Times: Featured Sections

The thighs are among the most common problem areas among overweight people, especially women.

Even women who aren?t overweight complain that their thighs are too big or too fat. Unfortunately, there?s no shortcut to losing weight in the thighs, or any other part of the body for that matter.

However, there are some very effective exercises, diets and weight-loss programs that can help you lose weight all over your body and eventually help you get the slim thighs you want.

At Home

One of the best ways to achieve slimmer thighs is to perform certain exercises regularly.

Workouts that target the thighs specifically include leg lifts, squats and lunges. These are very simple exercises that don?t require any expensive equipment and that you can do at home. In their desire to lose thigh fat as fast as possible, some people strain their muscles by working out too hard or too long. But this isn?t the proper way to do these exercises.

The secret is to start with short but frequent routines. You can gradually increase the duration as your thigh muscles get stronger.

At The Gym

If you prefer working out at the gym using exercise equipment, the best thigh-trimming exercises involve the use of resistance machines. These equipment will not only help you lose excess fat in your thighs, but also make your thigh muscles become stronger and more toned.

While thigh-targeted exercises do work very well, experts recommend that you alternate these with a cardiovascular workout. The combination of resistance training and cardio training will improve the physical condition of all the other parts of your body.

To continue reading, visit http://www.tctimes.com/living/featured_sections/secrets-to-slimmer-thighs/article_516ad7c2-c3d8-11e3-9afc-0019bb2963f4.html

Amazing Comfort Foods That Burn Fat

Comfort Foods That Burn Fat

They’re called “comfort” foods for a reason ? they bring back warm memories, tickle your taste buds, and soothe your soul. Though some comfort foods are deep-fried, covered in cheese, or packed with sugar, some can actually help you lose weight. Beat the battle of the bulge with the following cozy eats.

Hot chocolate

Cocoa is packed with antioxidants, which reduce your levels of cortisol, a stress hormone that causes your body to cling to belly fat. In fact, one Cornell University study found that the concentration of antioxidants in hot chocolate is up to five times greater than it is in black tea. Hot chocolate’s combination of carbs and protein can also help your muscles recover faster from a tough workout, according to research in the?International Journal of Sport Nutrition and Exercise Metabolism. Adding a dash of cinnamon boosts your treat’s health benefits even more ? it contains compounds that keep insulin out of the blood stream and from storing fat, says Gidus.

Collard greens

A single serving of this hearty veggie adds up to a mere 46 calories. A serving also packs more than your daily-recommended doses of vitamins A and K, which can strengthen your immune system for a healthy metabolism, says Jonny Bowden, PhD, a nutritionist and the author of?The 150 Healthiest?Comfort Foods?on Earth. Plus, a cup of collard greens contain 7.6 grams of belly-filling?fiber. Research from the USDA shows that eating fiber-rich foods can lower your body’s absorption of calories from carbs.

Chicken noodle soup

“People who eat a broth- or vegetable-based soup before their meal consume fewer calories overall,” says Rania Batayneh, MPH, nutritionist and author of?The One One One Diet.?”The water in the soup helps fill you up and boosts satiety, and just the act of eating soup helps slow your eating down so that your body has time to notice feelings of fullness.” One Penn State study found that people who ate soup before digging into their entrees reduced their total calorie intake by 20 percent. Plus, chicken noodle varieties pack the protein, vitamins, and fiber you need to rev your metabolism even after your meal.

Oatmeal

One cup of warm, gooey oatmeal contains 4 grams of fiber and 6 grams of protein, a combination that slows the digestion of carbs, reduces your insulin response, and keeps you fuller for longer, says Batayneh. In fact, a study published in the?European Journal of Clinical Nutrition?evaluated 38 common foods and found that oatmeal was the third most filling. When possible, opt for steel-cut oatmeal, which goes through less processing than other varieties and as a result has a lower glycemic index score, a measurement of how much a food increases your blood sugar.

Read more, http://www.fitsugar.com/Fat-Burning-Comfort-Foods-32084578.

The Top 10 Best Foods For Burning Belly Fat

Furthermore, low calorie diets are not without inconvenient side effects such as mood swings, poor memory and hair loss to name a few. The symptoms worsen over time and can develop into illnesses or diseases, totally defeating the purpose of why it was necessary to lose weight for health in the first place. Knowing what to eat To eat generously does not have to mean to eat irresponsibly.

The important thing to remember is to eat natural and nutrient-dense foods as well as whole foods that the body understands how to use to properly. Below are some examples:

1. Apples – There is wisdom to the saying, an apple a day keeps the doctor away. In a Brazilian weight study, subjects who ate three apples a day while dieting lost more weight than those who didn’t. This fruit contains pectin, a compound that is known to inhibit colon cancer. Apples are packed with nutrients and are a rich source of vitamin C, beta-carotene, dietary fiber, phytosterol, flavonoids, antioxidants, vitamins and minerals.

2. Watermelons – In a study conducted by the University of Kentucky, watermelon was found to have a significant effect on artery plaque deposition because it altered blood lipids and lowered the risk of developing belly fat . The researchers in the study observed that animal subjects in the experiment who had diet-induced high cholesterol were given a supplement of watermelon juice while another group was given a typical diet with water. Eight weeks later, the animals given watermelon juice had lower body weight than those who were just given water. It appeared that there was no decrease in muscle mass and the weight loss was due to abdominal fat loss.

3. Tomatoes – A large tomato contains only around 33 calories.
Read more, http://www.naturalnews.com/035170_foods_burning_belly_fat.html.