Belly Fat Burning Exercises

I was getting bored with my traditional workouts lately so I thought it would be a fun idea to mix things up with these .  Most of the time you’ll do fine with just a pair of dumbbells or your bodyweight for your fat burning workouts but to be honest with you sometimes you have to spice things up a little bit.

I like using some fitness toys and gadgets in my workouts not just because it adds a little flavor to my workouts but because when use correctly they’ll also enhance my workouts as well.  Picking up a few pieces of fitness equipment here and there have gradually accumulated for me and now I have a giant gym bag filled with goodies.

The enemy when it comes to training programs is monotony because doing the same thing over and over again will not only stagger your results but will also leave you dreading your boring workout.  So it’s going to be imperative to constantly evolve and progress your workouts not only for your rapid fat loss results but also just to keep up your adherence to your training program.

Mixing It Up With These

Best Way to Lose Belly Fat

0Digg Digg

Almost anyone who is trying to lose weight is probably also placing a lot of focus on attaining a flat stomach. A flat stomach can be a great source of confidence for those who are able to achieve it. Those who are not able to make it, yearn for it.

What is the best way to lose belly fatThe best way to lose belly fat is to do it naturally without the aid of gimmicks or fad diets.  You may be able to lose a lot of weight with these gimmicks but it is seldom fat loss. Weight loss can be a combination of muscle, water and fat loss.  When ever fad diets or gimmicks are used, there is a tendency to lose more muscle and water than fat.

Fad diets and gimmicks will never help you to lose belly fat. This is because the belly fat is the body’s emergency fat store and its going to take a lot more than brute force dieting to get the body to release this for burning. The only way to trick your body into releasing fat from this emergency stores is via a holistic approach to fat loss.

A holistic approach to losing belly fat requires the incorporation of the 7 keys of correct weight loss as explained below.

NutritionHealthy nutrition is essential if you want to shed fat. You essentially got to get rid of junk food and add high quality whole foods into your diet. Take note of meal quantity, quality and timing. Read more about healthy diet to burn belly fat.

ExercisesRegular exercise is extremely important to lose belly fat. Without a proper exercise regimen, you will find it difficult to lose belly fat. Read more about the best exercises to lose belly fat.

SupplementationIt is important that you take a quality multivitamin-multimineral. This acts as nutritional insurance against any deficiency that may exist. Certain nutritional deficiencies can cause a disturbances in your fat metabolism. In addition to this, you should also consider consuming a quality omega-3 fish oil capsule. This again has been shown to aid in fat loss.

RestorationAn often forgotten part of losing weight is restoration. Restoration in this case refers to adequate sleep and stress management. High levels of stress and lack of sleep can severely sabotage your weight loss efforts.

EducationIt is extremely important that you have basic knowledge about how your body handles fat. With this understanding, you will be able to pick out the genuine methods to lose fat and the gimmicks. Most people fall for ridiculous gimmicks because they lack fundamental knowledge about weight loss. Most people think that fat can be made to disappear into thin air.

FeedbackThis relates to all the measurements that you need to take to make sure that you are on the right track. The most important measurement to take is the body fat level with a pair of calipers. This will ultimately tell you if you are making real progress in your efforts to lose belly fat. Most women will have reasonably flat stomachs at about 20% body fat and 6-pack abs at 15%body fat. Men will have reasonably flat stomachs at about 15% body fat and 6-pack abs at about 10% body fat. As long as your body fat is reducing, you know that you are on the right track.

Social SupportThe last essential part of a holistic approach to losing belly fat is the right social support. You have to be in the company of people who have similar goals or practice a healthy lifestyle. These people will uplift you and keep you focused on your goals. This is unlike others who will chide you and do their best to derail your efforts so that they do not feel guilty of not doing something for themselves.

Suresh and Paramjit discuss in greater detail, what you can do to lose belly fat in the video above. They also go into some things that you should avoid. It is hoped that the resources on this page will help in providing you the best way to lose belly fat.

Podcast: Play in new window | Download (Duration: 11:22 — 10.4MB)

Transcript of The Best Way to Lose Belly FatHi I am Suresh V and I am Paramjit and we are from the Correct Weight Loss team.

[Suresh] Today we are going to talk about the best way to lose belly fat. I think there is a big interest in this topic for a lot of people who are struggling with belly fat. We are going to talk about what causes belly fat in the first place. We got a list of items that we believe actually induces belly fat.

[Suresh] The first is alcohol. Alcohol is a big no-no as far as belly fat is concerned. If you want to avoid belly fat, try to avoid alcohol. Basically it has a high amount of calories and its a form of toxin to the body. The body wants to get rid of it as quickly as possible. Therefore when you take alcohol, the body starts burning alcohol first and stops all other calorie burning in the form of fat or carbs.

[Paramjit] It also messes up your hormonal system.

[Suresh] Yes. It reduces your testosterone and other beneficial hormone levels.

Avoid refined carbohydrates [0:01:06.2][Suresh] The other thing that you want to avoid is refined carbs. This is stuff like sugar and white flour. These foods induce huge spikes in insulin. These also cause huge spikes of calories in your body. The body is not used to handling these type of foods. Excess calories that can’t burned are stored as fat in the belly and other areas.

[Paramjit] These refined carbs are the main culprits for the obesity epidemic. You get so much of refined carbohydrates around us. This continuous insulin spikes are really bad for the body. This is where your body starts storing a lot of fat.

[Suresh] When the insulin spikes, you store fat within the abdominal cavity and this is called visceral fat. This is major contributor of belly fat.

Avoid liquid calories [0:01:52.0][Suresh]  The other thing you want to avoid is liquid calories. Things like sodas and all these sweetened beverages are definitely having the same kind of effect on your body as refined carbs. It spikes insulin as too many calories are released into the body at one go. These surplus calories are stored in the body as fat.

[Paramjit] A lot of people do not realize that even the lattes and the coffees that people are used to drinking, are quite calorie dense.

Avoid junk food [0:02:17.1][Suresh] The other thing is fast food and junk food . That is obvious. These are highly dense in calories and very low in nutrition.

[Paramjit] There is also a lot of junk in it like trans fats.

[Suresh] Yes. Trans fats are the other stuff that messes up your hormonal balance. You want to avoid fast food and junk food.

Avoid skipping breakfast [0:02:36.7][Suresh] The last thing you want to do is that is to skip breakfast. A lot of people think that they will lose weight by skipping breakfast. If you want to lose belly fat, you must have a good healthy breakfast. If you don’t have your breakfast, your body goes into a long starvation period because you have not eaten for 8 hours. To make things worse, you skip breakfast. It’s 12 hours to 14 hours before you have your lunch. Your body thinks it is starving and therefore goes into starvation mode where it slows down your metabolism to help you survive. The body does not know that you are skipping breakfast. The body thinks you are starving. The minute you have something to eat at  lunch time, your slow metabolism causes the food that you eat to be stored as fat.

[Paramjit] I guess you covered some of the things not to do. So let us look at some of the things that you should do

Consume a healthy and wholesome diet [0:03:34.6][Paramjit] The most important part to help burn belly fat is your diet. Good nutrition is extremely important for weight loss and for belly fat loss. You have to eat more complex carbs. You spoke earlier about avoiding refined carbs.  Refined carbs really cause havoc in the body. Some people go to the extreme and cut carbs out completely.

[Suresh] That may not be a good strategy because it is not sustainable. We need a certain amount of carbs in our body. Eat healthy carbs. If you cut carbs too much, you lose a lot of nutrients that help your metabolism to work optimally.

[Paramjit] People fail to realize that they will not gain weight if they eat carbohydrates in its natural form….

[Suresh] Like salads, fruits…

[Paramjit] or even potatoes … What we have to be careful about is carbohydrates that have been processed by man. You get white flour. White flour is the biggest poison you can take. Avoid refined carbs but do not avoid complex carbs. Have adequate protein. You also got to be adequately hydrated. Water is very important. When there is inadequate water in the body, the cells cannot function properly.

[Suresh]  Fat burning slows down as a result of inadequate hydration. The metabolism does not function properly.

[Paramjit] You got to have adequate hydration for the cells to work in the proper way to help fat burning. So good nutrition and adequate hydration is extremely important for optimal functioning of your metabolism.

[Paramjit] The other thing to remember is that you have to be on a diet that you can sustain for your whole life. It cannot be a stop-gap measure of a one or two month diet.

[Suresh] It must be a lifestyle.

[Paramjit] It has to be a lifestyle. It has to be something that you can sustain. If it is something that you practice for only 2 or 3  months, what happens when you stop and go back to your “normal lifestyle”? You put on all the fat again.

Regular exercise is a must [0:05:26.7][Paramjit] The other part that you got to consider is exercise. Some people don’t like it when you mention exercise.

[Suresh] Look, I think most of us don’t like the exercise part. The idea is not to enjoy the exercise too much but to learn to enjoy the results of the exercise. You got to think beyond the exercise. You do the exercise to get the results that you want.

[Paramjit] That is a very good point. You are working for the results that exercise gives. Off course the exercise itself is a little painful but endure it for the results. It is the results that we are all after.

[Suresh] The pain is temporary but the results are forever.

[Paramjit] Well said. the pain is temporary and the results are permanent.

Get adequate sleep and manage stress [0:06:14.4][Paramjit] Another point to take note of is sleep.This is one part that a lot of people do not realize

[Suresh] I believe there is actually a correlation. Studies show that Americans are sleeping less and less. They are getting less sleep with the internet and all the latest gadgets available. You will notice that there is an increase in obesity. Sleep has been proven scientifically to have a tremendous effect on your fat burning abilities. If you don’t get enough sleep, you mess up a lot of processes in the body.

[Paramjit] The other part to be aware of  is that our minds are working all the time. We are not able to shut down.

[Suresh] Basically people are stressed up. The cortisol levels are elevated.

[Paramjit] Yes people are stressed. Stress hormones are bad for losing fat and losing weight. Besides good sleep, you also neet to have a technique or mechanism to de-stress yourself. Off course exercise helps to de-stress.

[Paramjit] To a certain extent….

[Suresh] Yes to a certain extent. But there are other de-stressing mechanism like meditation which definitely helps  to cut your stress levels.

Find a source of motivation [0:07:20.3][Paramjit] You need to have some level of motivation and this can come from having other people around you who are going after the same weight loss goals. Try to find other people who also want to lose weight and get a slim belly. Find people that have the same common goal. People with common goals can motivate each other. Some times you have down days and some time your partner may have his or her down days. It is important to motivate each other. It is an important aspect. It is a the softer side of weight loss

[Suresh] The body and the mind are inter-related. Get your mind on the right track and your body will follow. You  have to mix around with the right crowd and read the good stuff. Your mind will start moving in the right direction and your body will follow.

[Paramjit] These are the softer aspects of losing belly fat or weight loss but these are important and carry you a long way.

Educate yourself about weight loss basics [0:08:17.6][Paramjit] The other aspect that I always thought was important is to have at least adequate basic knowledge about weight loss. You got to at least know the difference between weight loss and fat loss. You have to know if  all of your weight loss is coming from fat loss? Are you losing muscles in the process? These are all fundamentals that you got to know. Some people try to be ignorant. Just tell me what to do, they say. When you have this frame of mind, you can fall for gimmicks. You got to know what is right and what is wrong. Having the right knowledge is extremely important so that you continue to get results.

[Suresh] Adequate knowledge actually creates self-discipline. Human beings by nature cannot knowingly do something foolish. It is impossible to knowingly do something foolish. You only foolish things when you are ignorant. Once you know the truth, you can’t knowingly do something foolish. It creates self-discipline effortlessly.

[Paramjit] It is sad because some people just say, “Just tell me what to do and I will do it”. It may work to a certain extent

[Suresh] It works to some degree but you will gain all the weight back because you are not taking responsibility for that area of your life.

[Paramjit] You got to take responsibility.

[Suresh] Responsibility and freedom goes together. Which ever area in your life that you take responsibility, you are free in that area. That is part of growing up.

So I guess without going into more details, these quick tips can help you and put you on the right track to lose belly fat. This is one of the fastest ways to  start losing belly fat. If you incorporate these tips into your lifestyle, you will get results.

From the Correct Weight Loss team, this time do it right.

How to Lose Belly Fat for Women

0Digg Digg

Most women have the perennial problem of trying to deal with the excess fat in their bellies. Women are sadly very inclined to gain weight in the belly area. It is not surprising that women spend most of their lives chasing that ideal body shape that they so badly yearn for.

Lack of weight loss educationIt is unfortunate that most women would be unsuccessful at trying to lose belly fat. The simple reason for this is that most women do not have enough education about the fundamentals of how the body manages fat. Most women approach fat loss from a logical point of view. They feel that if they cut down their food, they will lose weight. If they cut down their food even more, they should lose even more weight. This may have been true when they were younger, especially before pregnancy. Most women in their college days could skip some meals and get the extra pounds of easily. In those years, women had their hormones on their side. As they age, this same pattern of skipping meals, reducing food intake and fad diets actually make the fat loss problem worse.

At an older age, potent fat burning hormones such as the Human Growth Hormone start to decline. Most women would have also lost a lot of muscle mass from all the dieting done in the earlier years. The loss of muscles has also made most women insensitive to the insulin hormone thus slowly but surely making them insulin resistant. Pregnancy also plays a major impact on later life weight gain. Some women never recover from post-pregnancy weight gain. All these factors are compounded as they age.

The sad thing is that the more weight they put on, the more they do the things that are causing them to gain weight. Most of these women cannot believe that what they were doing in the earlier years is not working. They cannot understand why skipping meals and the diets are not helping with weight loss anymore. In fact the weight just keeps creeping up.

You have to be prepared for the battles of later ageMost women are not prepared for the weight loss battles of later age. They would have done so much damage in their earlier years that they would have lost considerable amounts of muscles. The belly starts to stick out and the posture starts to slump. The body is paying back for all the rapid diets of the earlier years.

There is hopeThere is hope for all the women out there. You really need to do two things which will set you on the track towards effective fat loss and a flat stomach. The first is to eliminate refined carbohydrates from your diet. The next thing is to start weight resistance training to rebuild all the lost muscles. Weight resistance training will also help normalize your hormonal balance. Increasing your muscle mass will make your body more sensitive to insulin. When you take these two steps together, you should start seeing the pounds drop.

If you still do not see enough progress, start removing more carbohydrates. The problem is often caused by elevated levels of insulin. You really need to bring your insulin levels down before you can ever see weight loss progress. You could even monitor your insulin levels via 2 monthly blood tests. Tell your doctor that you want to measure insulin and not glucose. he will off course try to talk you out of it, telling you that your glucose levels are normal. Insist in an insulin test and monitor it.

Once your insulin levels normalize the pounds will come down. There will be an upward spiral as you start rebuilding the lost muscles. Once you are in reasonable shape, do not fall back into the trap of your old lifestyle. It is this lifestyle that made you gain weight in the first place.

Suresh and Dr Jasvin discuss about some of the points that women should take note of when trying to lose belly fat. You can get a toned and flat belly if you know what you are doing and why you are doing it.

Podcast: Play in new window | Download (Duration: 5:38 — 5.2MB)

Video Transcript of “How to Burn Belly Fat for Women”Hello this is Suresh V and I am Dr Jasvin and we are from the Correct Weight Loss team.

[Suresh] Today we are going to talks about an interesting topic called how to lose belly fat for women. Dr Jasvin what do you think. Interesting topic?

[Dr Jasvin] Very interesting topic and a big problem with a lot of women.

[Suresh] So why do women have belly fat?

[Dr Jasvin] Well I would think from years of not eating right and lack of exercise. I suppose a lot of women out there are actually trying to lose weight. They may not be doing the right thing so they need to come to the correct path of exercise and nutrition. I think a lot of people are also on the right path of exercise and nutrition but not getting the desired results. A lot of patience is required here.

[Suresh] I noticed that even among men but more so with women, the belly area gets a lot of focus. It seems to be a problematic area. From my understanding there are really 3 reasons why it is a problematic area. Firstly, because of genetics. Most of us are genetically designed to store fat in the belly area. It follows the fat loss theory of first in last out. If the first place you store fat is the belly, the last place to store fat is also the belly. So you must have patience. Ladies have post-pregnancy issues and lost of core muscle strength which causes loose muscles. This gives the illusion of a loose belly. There are also the hormonal problems such as syndrome-X or PCOS that cause storage of excess fat in ladies. I guess if it is the pregnancy induced large belly or hormonal induced problems, you can get faster results if you start going on the right track of the right foods and the right exercise.

[Dr Jasvin] For those women who are post-pregnancy and their core muscles are loose, exercise is a very important part. Also for those with hormonal imbalances such as PCOS, exercise and a good diet can actually bring them back to the normal path without going on medication.

[Suresh] If these are truly the issues that are causing the large belly syndrome, you will get reasonably quick results by getting on the right exercise and nutrition program. However, some women could be predisposed genetically to store subcutaneous fat in the abdomen. In this case, you will have to be more patient with the exercise and the diet. After you have burned fat in the other parts of the body, you will likely start burning fat in the abdomen.

[Dr Jasvin] Patience is a very important factor. A lot of people do not have patience.

[Suresh] They are also very focused on the abdomen because that is the problem area.

[Dr Jasvin] They do spot training and other desperate measures. I have seen a lot of people who have spent 15 years to getting to where they are and they expect to lose it in 1 to 2  months.

[Suresh] Yes it doesn’t make sense.

[Dr Jasvin] It just does not. So you need to be consistent with your diet and exercise and you will see the results.

[Suresh] Also don’t get too hung up with the belly. If you keep the correct measurements, you will notice that you are changing dimensions in the other areas. You may be losing fat in other parts of the body. Once the body burns up all the fat in the other areas, it will move to the belly area and burn fat there.

[Dr Jasvin] Most people do not realize that their clothes are getting more loose. This would be the first indication of weight loss success.

[Suresh] It’s  because they are too focused on the belly area. They tend to lose motivation. If they are intelligently measuring other body parts, they can keep themselves motivated until the fat in the belly starts disappearing too.

I guess that’s all for now. From the Correct Weight Loss team, this time do it right.

How to Lose Belly Fat Naturally and Fast for Women

0Digg DiggAlmost every woman wants a trim and flat stomach. They will also say that they want to achieve natural belly fat loss. The irony is that very few women even know what natural belly fat loss is. Natural belly fat loss happens when you lose only fat. There should be minimum muscle or water loss from your weight loss efforts.

How to lose belly fat naturally and fast for womenIn order to achieve quick results, women need to do 2 things that are essential. The first thing to do is to normalize hormonal levels. The second thing to do is to boost metabolism. By doing these two things, most women can shed considerable amounts of fat at the belly and other parts of the body.

Normalizing hormonal levelsOne of the main reasons that there is an accumulation of fat in the belly area is because the hormonal system is out of whack. While the hormonal system is a complex mechanism, 2 hormones stand out that play an essential role in losing excess body fat. These are insulin and thyroid.

Most women will be surprised to find that they may have low thyroid levels. This is a condition that is called hypo-thyroid. Before any woman begins any effort to lose weight, she should get her thyroid levels checked. Irregular thyroid levels need to be treated by a medical practitioner. It is essential to get this sorted out as no amount of dieting or exercise will help if the thyroid levels are not within regular levels.

Insulin is also a very potent influence in a woman’s efforts to lose fat in the belly or other parts of the body. Insulin levels get out of whack through the over-consumption of refined carbohydrates. Most people do not realize it but we are consuming just too much refined carbohydrates and simple sugars. Refined carbohydrates are digested very rapidly and as such release a rush of glucose into the blood stream. The body over-compensates by releasing a high level of insulin. This is what is called an insulin spike. The insulin hormone lingers on in the body long after it has done its job of sending excess glucose into the cells. Insulin is a potent fat storage hormone. You can have amazingly fast fat loss results by completely eliminating refined carbohydrates from your diet.

Boosting your metabolismThe smartest thing that you can do is to boost your metabolism. When your metabolism is elevated, you burn more calories around the clock. One of the easiest ways to do this is by doing weight resistance exercises. These are the best exercises to lose belly fat. Weight resistance exercises are extremely energy intensive during and after the exercise. After each exercise session, there are microscopic tears in the muscles. The body repairs these tears by tearing down these damaged muscle and rebuilding stronger muscle fibres. This process is extremely energy intensive. Some research has shown that weight resistance training can keep your metabolism raised for 24 to 48 hours.

Having 5 small meals spread throughout the day also helps to keep the metabolism revving. At the very least, it prevents your metabolism from dropping. When the body is continuously getting small portions of food, it does not get paranoid and activate its starvation response. When the starvation response is activated, the body fears that there is a food shortage. It is more inclined to store calories as fat and not burn it.

Simple steps that can take you a long wayThese simple steps can actually take you a very long way. If you normalize your hormonal system and boost your metabolism, you can get lots of natural fat loss in the belly area. It also becomes easier as you are working with your body and not against it. This is the easiest way to lose belly fat naturally.

 

Lose belly fat exercises

Local DiggMost people don't understand what's really arip less deep work on Firefox for: 0. no movement will lose fat belly. There are many reasons why this is.

EqualDifferent type of movement is different from the standard education and training, most of the people running the effect. walk or swim, and cardiovascular exercise the mind. Elimination of non-performance increases to improve their health really fat perfect exercise.

In the end the best belly fat, weight, exercise, body weight resistance metabolism is the loss of density makrawang after training mobility. When very different weight training for you and these muscle muscles muscular body to reassess the demolition of the recent recovery in the microscopic tears and textiles. Metabolic process the high power holding more dense.

Training high-intensity, high-performance timing considerations to select the always use the current intensity interval training Choiceif. Short rest periods of very high intensity exercise is stylish and different from the classic race.

You can eat carbohydrates and alcohol DietYou food is the most enthusiastic key issue is that bottle of fat. I suspect it is processed and refined carbohydrates, insulin, weight loss, almost impossible. On the other hand, alcohol is a full stop in the fat burning.

How to layout a more holistic approach to cover local fat weight. Lose weight 7 must conform to the Edit button on her way, and weight loss if you follow the principles of the comprehensive weight loss fat belly does not remain abroad.