Remember that losing belly fat is not a sprint it is a marathon. Losing weight takes time and effort, but following these three simple tips should increase your results.
1. Eat the proper amount of calories – neither too little nor too much in order to lose belly fat. It is necessary to calculate the proper amount of calories for you to consume in order to lose a safe and healthy amount of weight each week. First figure out your basal metabolic rate using one of the many calculators available on-line make sure that when you figure this out that you include the exercise that you are planning to do. After you get this number then subtract 500 calories from the total which gives you the number of calories you should eat each day in order to lose weight.
2. Eat the proper types of calories and foods. While it is possible to lose belly fat while eating all junk foods but staying within calories it is not a healthy way to go about losing weight. Try to include foods that will help boost your metabolism and add to your energy levels. An important thing to remember is to decrease simple carbs and increase complex carbs. Also try to consume about 1 gram of protein per pound of body weight each day.
3. Workout utilizing both cardiovascular exercises and weight training . Combining these two types of training boosts the ability for the body to lose belly fat. The weight training helps add to lean muscle mass which can help boost the metabolism and increase weight loss. The cardiovascular exercise helps burn calories and fat. A good starting point for beginning an exercise routine is to set aside about 45 minutes 3 days a week then start with weight training for about 15 minutes then continue on with about 30 minutes of cardiovascular exercise.
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Adding a stability ball to your exercise routine can really increase belly fat loss. Using a stability ball causes you to work harder to do the same exercises as you might have been doing already in your work out routine. In particular the stability ball really increases the work out that the core muscles get while doing every exercise. The core muscles are the muscles of the abdomen and back which by strengthening and toning can help make you look sleeker and fitter through the belly area.
Here is a list of some of the best stability ball exercises which you might want to consider adding to your regular work out routine to help lose belly fat.
• Ab Roll on Ball
• Abdominal Tuck on Ball
• Back Extension on Ball
• Ball Balance
• Ball Pass
• Ball Rotation
• Ball Twist
• Butt Lift on Ball
• Chest Fly on Ball
• Crunch on Ball
• Crunch Up with Ball
• Crunch, Reach, Pass with Ball
• Dumbbell Bent Over Row on Ball
• Frog Jump with Ball
• Hamstring Curls with Ball
• Hip Extension on Ball
• Incline Dumbbell Press on Ball
• Leg Drop Crunch with Ball
• Oblique Crunch on Ball
• Overhead Squat with Ball
• Pendulums with Ball
• Plank on Ball
• Plank Pike Up on Ball
• Push Up on Ball
• Reverse Crunch with Ball
• Russian Twist on Ball
• Shoulder Press on Ball
• Side Crunch on Ball
• Squat with a Ball
• Stability Ball Dolphin
• Stability Ball Push Out
• Standing Side Splits with Ball
• Stationary Lunge on Ball
• Weight Press on Ball
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May 09
24
Weight Loss Enhanced by Yoga
Yoga is gaining popularity as a way to enhance weight loss. Most fitness professionals recommend at least 3 sessions of 90 minutes or more per week of Yoga if used as a form of exercise to promote weight loss and not just for strength and flexibility purposes. Also, many fitness professionals recommend other forms of cardio be done in addition to Yoga. Typical Yoga practice burns about 150 calories per hour for a 150 pound woman; however some of the other more cardio based types of Yoga such as Ashtanga Yoga can burn about 480 calories per hour for a 150 pound woman.
Here are a few of the many Yoga poses that especially are beneficial for enhancing weight loss.
• Ardha Kapotasana – Begin in vajrasana (sitting back on the heels with the legs folded); Straighten one leg out behind you; Lay the palms in front of the body and rotate the front leg so that the heel is away from the groin; Inhale while stretching the body back so that you are looking up; Hold pose for 10 to 30 seconds; Return to the starting position; Repeat with opposite side.
• Ardha Sarvangasana – Begin by lying on ones back: Lift up the legs until they are overhead and the majority of the weight is on the shoulders and upper back; Support the lower back with the hands while resting the elbows on the floor; Hold pose for 5 to 10 deep breaths; Return to the starting position by slowly lowering the legs back to the floor.
• Paschimottanasana – Begin in dandasana (sitting straight and tall with legs outstretched in front of the body); Lift the arms out to the side then up over the head; Inhale and stretch the spine; Exhale and bend forward from the hips; With each inhale stretch the spine and reach further while keeping the head and neck neutral and not rounding the back; Continue to stretch forward with each inhale until you either can grasp the ankles or shins; Hold the pose for as long as possible; Return to the starting position.
• Suryanamaskar – Begin standing with the feet together and the palms together near the heart; Inhale while raising the arms up above the head then slowly stretch backwards; While exhaling bend forward and touch the ground directly in front of the feet with the head touching the knees; Inhale again while stepping back with the right foot and stretch the back so that the face is up towards the sun; Exhale and step back with the left foot to match the right and form a V with the body keeping the head down so that you are looking at your feet; Continue exhaling and place the forehead, chest, hands, knees and feet on the ground; Inhale again and stretch the back so that the face is up towards the sun; Exhale and return to the V position with head down looking at the feet; Inhale and bring the left leg in close to the body with the foot between the hands on the ground and stretch the back so that the face is up towards the sun; Exhale and bring the feet together with the head touching the knees; Inhale and straighten the body while raising the arms up above the head and slowly stretching backwards; Return to the beginning position with feet together and palms together near the heart.
• Trikonasana – Begin in the Downward Facing Dog (the body forms a V shape with palms and feet on the ground and the head facing the feet); Bring left foot to the left palm; Raise the right palm from the ground and raise it to point at the ceiling; Twist the head to look at the ceiling; Lower the head and arm to place the palm back on the ground; Step back with the left foot returning to the Downward Facing Dog position; Repeat with opposite side.
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May 09
24
Walking to Lose Belly Fat
Walking can be a great way to get your daily exercise in and a great way to help lose belly fat at the same time. For best results begin your walking program by walking 30 minutes per day.
If 30 minutes at one time is too much for you to do in the beginning it is acceptable to break down the 30 minutes into 3 segments of 10 minutes each. It doesn’t matter if you can’t go outside due to the weather or don’t have access to an indoor track, anyone can do this even if it means you walk in place while watching TV or do your walking with the aid of one of many walking for exercise DVDs. As your endurance improves so can the length of your daily walks, and a great way to boost weight loss is to add in at least one longer walk per week.
Also there are other options for boosting the calorie burn and belly fat loss such as adding in hills, plyometrics, or intervals.
- Hills - By simply changing your walking route to include hills you can burn up to three times the calories as walking on a level surface. Or if you walk on a treadmill use the incline feature to mimic walking up hills.
- Plyometrics – By simply adding in moves such as skipping, bounding, and hopping to your walking helps build in pockets of intensity which aid in burning about twice the number of calories as walking alone. Try to add in one minute bursts of plyometrics every few minutes of your walk for maximum benefit.
- Intervals – By adding in faster paced walking interspersed with your typical walking helps build in pockets of intensity which aid in burning about twice the calories as just walking at one moderate pace. For the best result add in 10 one minute bursts of speed to the average 30 minute walk.
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May 09
24
Lower Body Workout
When beginning a lower body workout be sure to start slow and build up. Lower body workouts should focus on hamstrings, calves, hips, quads, and glutes. Begin with doing 1 set of 10 to 16 repetitions of each desired exercise with light weight or resistance then build up to 2 and then 3 sets of 10 to 12 repetitions of each desired exercise using more weight or resistance. It is important to remember to give your muscles time to rest a day between working them in order to get maximum gains.
Here is a list of exercises for the lower body to use in building your perfect lower body workout.
• Bridge
• Bridge on Ball
• Butt Lift Calf Raise
• Dumbbell Squat
• Dumbbell Squat
• Forward Lunge
• Hamstring Flexion with Ball
• Inner Thigh Leg Lift on Ball
• Lateral Lunge
• Leg Extension with Band
• Low Mount Abduction with Band
• Low Mount Adduction with Band
• Low Mount Leg Curls with Band
• Lunges with Step
• Lying Abduction
• Lying Abduction with Band
• Lying Adduction
• Lying Double Leg Raise
• Lying Hamstring Curl with Ball
• Outer Thigh Leg Lift on Ball
• Reverse Lunge
• Runner’s Lunge
• Seated Leg Extension with Band
• Single Leg Bridge Up
• Single Leg Hamstring Flexion with Ball
• Single Leg Hip Flexion with Band
• Single Leg Squat
• Single Leg Squat with Toe Touch
• Skater Squat
• Squat
• Squat with Band
• Squat with Medicine Ball
• Standing Abduction
• Standing Adduction
• Standing Hip Abduction with Band
• Standing Hip Adduction with Band
• Walking Lunge
• Wall Squat
• Wall Squat with Ball
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May 09
24
Upper Body Workout
For a good basic upper body workout it is important to work the arms, shoulders, chest and back. When you are just starting out with strength training start with light weights or easy resistance bands and aim to do 1 set of between 12 and 16 repetitions for each exercise then as you improve increase the weight or resistance bands and decrease the repetitions to between 10 and 14 while upping the number of sets to 2 or 3. Also, remember to not work the same muscle groups on consecutive days in order to get maximum gains from the work you are putting in.
Here is a list of good upper body exercises to choose from when building your work out.
• Back Extension
• Barbell Row
• Bench Press with Barbell
• Bent Rows with Band
• Chest Press with Band
• Close Arm Wall Push Up
• Concentration Curl
• Decline Push Up
• Dips
• Dumbbell Chest Fly on Ball
• Dumbbell Chest Press
• Dumbbell Chest Press on Pall
• Dumbbell Fly
• Dumbbell Reverse Fly on Ball
• Dumbbell Shrug
• Dumbbell Wrist Curl
• Front Raise
• Incline Push Up
• Kickback
• Low Mount Seated Row with Band
• Lying Triceps Lift
• Modified Push Up
• One Arm Dumbbell Row
• One Arm Dumbbell Row with Ball
• Overhead Press
• Push Up on Ball
• Reverse Fly with Band
• Standard Push Up
• Triceps Lift with Band
• Triceps Row with Band
• Wall Push Up
• Wall Sit with Dumbbell Biceps Curl
• Wall Sit with Lateral Dumbbell Raise
• Incline Bench Press
• Incline Chest Press
• Standing Fly
• Alternating Dumbbell Biceps Curl
• Biceps Curl with Band
• Chest Fly on Ball
• Triceps Extension
• Triceps Extension on Ball
• Chest Fly
• Lat Pulldown
• Dumbbell Hammer Curl
• Triceps Pulldown
• Dumbbell Shoulder Press on Ball
• Dumbbell Lateral Raise
• Dumbbell Triceps Extension on Ball
To learn more on any workout Click Here!
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May 09
24
Ashtanga Yoga and Weight Loss
One of the oldest forms of Yoga is Ashtanga Yoga or eight-limbed Yoga. It is sometimes known as Power Yoga and is a type of Hatha Yoga that is based on synchronizing breathing while moving rapidly through a progression of poses.
The eight-limbs of this system of Yoga are Yama (moral codes), Niyama (self-purification and study), Asana (posture), Pranayama (breath control), Pratyahara (sense control), Dharana (concentration), Dhyana (meditation), and Samadhi (contemplation). The first four of the limbs are considered to be external cleansing practices and the last four of the limbs are considered to be internal cleansing practices.
Practicing this type of yoga is said to produce internal heat which aids in detoxifying the body while bringing about a “unified sense of being”. Ashtanga Yoga is considered to be one of the better types of Yoga for weight loss. This type of Yoga is intense and athletic. Ashtanga Yoga can be considered a cardio work out as there is no resting between the poses which are cycled through in a rapid manner.
This type of Yoga is also considered to be good for improving circulation, cardiovascular capacity, flexibility, strength, muscle tone, endurance, and for stress reduction along with weight loss benefits. As for the typical calorie burn when practicing Ashtanga Yoga – the average 150 pound woman burns about 240 calories per 30 minute session.
However, due to the rapid movement from one pose to the next with this type of Yoga it is not recommended for beginners. Instead one should learn the basic poses before moving on to Ashtanga Yoga. Yoga in general and especially this type of Yoga has gained popularity in the past decade. Madonna is one famous Ashtanga Yoga practitioner. Gwenyth Paltrow is another famous devotee.
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May 09
24
Yoga For Weight Loss
Yes, yoga can be used to help with weight loss! Yoga is a wonderful addition to a weight loss program. Not only can Yoga help improve your mood but Yoga also helps improve strength and flexibility, while improving muscle tone; although not all types or forms of yoga raise the heart rate enough to be considered cardio. Ivengar Yoga is a great example of using yoga as strength training as it requires holding poses for long periods of time. Vinyasa or flow Yoga is the best choice for weight loss purposes – forms of Yoga that fall into this category include Ashtanga Yoga, Power Yoga, and Hot Yoga.
Alan Kristal, DPH, MPH with funding from the National Cancer Institute has studied the medical connection between Yoga and weight loss. The findings of this study include that one can be considered practicing Yoga if they do at least one 30 minute session of yoga per week over the course of four or more years. People that practice Yoga under these conditions tend to at the minimum not gain weight and at the maximum lose weight. If the practitioner is overweight then they tend to lose weight – typically about 5 pounds in comparison to about a 14 pound gain by those not practicing Yoga during the same time period. Scientifically the study was unable to pin point a reason that Yoga is so beneficial with weight loss, but the study does emphasize the importance of the mind-body connection found in practicing Yoga.
One Yoga pose in particular that especially seems to be helpful in achieving weight loss is the Sun Salutation. For maximum benefit the Sun Salutation should be done at a rate of 4 rounds per minute for a total of at least 24 rounds per day.
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May 09
24
Lose Belly Fat Naturally
Having too much belly fat is often viewed as unhealthy. Naturally we all want to have a slim body. We find tons of different supplements in magazines, health food stores and even online that lures us with their bizarre claims. They often promise remarkable benefits but rarely found to work. Some useful supplements to lose belly fat are listed below:
Try out natural antioxidant : Often found in brown, edible seaweeds like Wakame, Fucoxanthin is basically a natural antioxidant. Preliminary tests on animals have revealed that Fucoxanthin usually targets abdominal fat, which makes it a potent weapon to combat belly fat, which in most cases gives rise to diabetes and heart diseases. However, it has not yet been approved or recommended for weight loss, as it has not been thoroughly tested on humans.
Chromium: An essential mineral=Besides being necessary for the stimulation of carbohydrate, fat and protein metabolism in our body, this mineral has loads of other functions. It plays a vital role in imbibing glucose into the blood cells where it is broken down to energy. It is often considered as a fruitful supplement for weight loss and muscle building. This is effective for non-diabetic people.
Alternatively go for diet pills=There are commonly two separate types of diet pills. One is the weight loss supplement, sold over counters (OTC) offering a range of supplements, and the other being the weight loss medications that are only available on the production of prescriptions from an authorized physician.
Herbal supplements=Hoodia and Guarana are some of the most essential herbs used for appetite suppression. Suppression of appetite, quite obviously, leads to weight loss. Estimates reveal that almost half of the Hoodia products available in the market are counterfeits. Guarana contains caffeine that increases the metabolic rate in our body, thus increasing its energy expenditure. However, excess of it can affect the Central Nervous System and cause anxiety and rapid heart rate.
A specially prepared Apple syrup=It is a natural appetite suppressant popularly known as Apple Cider Vinegar. People often take one to three teaspoons of Apple Cider Vinegar prior to a meal as a part of an Apple Cider Vinegar diet. However, reports suggest that it can have adverse health effects.
These simple supplements can obviously help on reducing belly fats but you should always keep doing physical exercises along with these. It’s not that all weight loss supplements are necessarily safe. Some can cause small side effects; others can even prove to be fatal. Thus it is always recommended that you should check out with your physician before using any such supplements to avoid serious side effects.
Notice: Before starting any diet consult a doctor first.
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Weight loss is a big issue all around the globe because of the risks it to one’s health. Having an obese body can cause serious health problems. Apart from these conditions, obesity and bad health contributes negatively in causing problems to the crucial body organs such as the heart. Keeping your weight down and the body free from any health problems can actually contribute to a healthier life.
Dairy products – great slimming option
Are you one of those who consume enough dairy food items? Dairy products are highly packed with slimming nutrients like calcium, fatty acids, selenium and protein. By consuming these natural dairy products, the dieter can actually lose up to 5 to 10 pounds of belly fat. One can easily get rid of those extra belly pounds by simply making some changes in the weight loss and diet program.
Even the cultured dairy items like kefir and yogurt have basically live cultures that are the good bacteria. It helps in causing less body bloating as the protein and sugar complexes break down thereby improving the overall digestive system. Also, proteins have the ability to boost the metabolism and help to burn more calories and belly fat.
Homemade foods – path to lose belly fat
The homemade recipes like healthy snacks can also be taken at regular intervals . Taking fiber in your diet also serves the purpose of losing belly fat and it helps in keeping the dieter feel fuller for long period of time thereby eliminating the need to consume junk or snacks. In addition, the potato and leek soup is also a great option to consider while looking for homemade recipes to lose the extra belly fat. Potatoes make great foundation for the broths as they boil and thicken. But the chopped leeks sprinkled with seasoning and herbs can result in a great favored soup that is healthy for losing belly fat.
No matter how sumptuous a meal is when it is fully cooked, many people are still driven towards spicing their dishes with relishes and sauces. Although these sauces and garnishing can add that additional zest, they can prove to be threatening and give those unwanted calories. It is better to have homemade and low fat sauces on the salads and other healthy dishes in order to maintain your taste and carry on with your diet.
It is also important to keep healthy food items like fruits within easy reach to snack on them. So, it is crucial to have carbohydrates, fruits, vegetables, fiber and proteins in your meals in order to say goodbye permanently to that ugly looking belly fat.
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