Posts Tagged ‘flat’
This quick weight loss workout will help you lose 15 pounds very fast but it may be too hard for some of you but doesn’t mean you shouldn’t try this workout
The KEY THING is that you at least try to finish this quick weight loss workout and work your way up to taking less rest time between exercises and for example…
Let’s say that during this quick weight loss workout — you have a hard time doing all 15 jump squats in a row — just do about 2 or 3 at a time — catch your breath — and then finish.
Eventually — you’ll be able to finish most of the workout by only stopping in between exercises for your mandatory rest periods and…
You can go here to print out this quick weight loss workout routine to help YOU Lose 15 pounds fast: http://www.nowloss.com/fast-weight-loss-workout-routine-to-burn-fat-get-flat-belly-6-pack-abs.htm
You can use heavier weights or do more reps of the exercises in this quick Weight Loss workout and…
How fast you lose 15 pounds all depends on…
*How much you weigh — the more overweight you are –the quicker you’ll lose 15 pounds and…
*Your diet — If you eat right and avoid bad foods like sugar, sodas, and processed & fried foods — then you’ll lose 15 pounds faster.
Duration : 0:6:12
I would like to lose weight/inches around my waist line, and flatten my tummy. I understand dieting will accomplish this along w/ exercise, however, I don’t want to lose weight anywhere else. How can I cut the inches and slim my tummy w/out losing inches elsewhere? Thanks!
1) go back in time
2) be born to different parents
Because there is no such thing as spot reducing fat. Your body gain and loses fat in a pattern that is pre-determined. By your genes.
Or get liposuction, that is pretty much the only way to do what you described.
Strip That Fat – Reducing Belly Fat Quickly with Calorie Shifting?
If your main goal is to lose belly fat, you should put more focus on your diet rather than on exercises. Why is this? In general when it comes to weight loss, 80% of your results are going to be based on just your diet alone. Exercise only takes up 20% of the outcome. This is even more true when you are trying to get rid of belly fat. When you do crunches for example, you are strengthening and bulking up the stomach muscles, this is great, but there are still inches of layers of fat sitting on top of them that you have to get rid of! If you don’t want to go on an overly restrictive diet but also want fast results, take a quick look at the popular Strip That Fat system.
Why has the Strip That Fat system become so popular? This is simply because people are able to lose 1 pound a day through a method called “calorie shifting”. Calorie Shifting basically manipulates your metabolism into burning more fat every day. You don’t have to necessarily eat less, you just have to eat the right combinations of food, at the right times! Strip That Fat has a custom diet generator tool where you can put in your favorite foods and it automatically draws up a custom meal plan made just for you. On average, people who have gone on the diet have lost 15 pounds in 15 days, that 1 pound a day while eating your favorite foods!
There are literally hundreds of diets and the majority of them are either flat out lying or are based on outdated research. People unknowingly follow them and end up wrecking
their metabolism in the process. If you want to learn all of the correct information and go in the right direction for long term fat loss, take a minute to check out the Strip That Fat program!
Morbid obese people have to suffer a lot because of their morbid obesity. They suffer with many problems like they cannot work properly and actively. People make fun at their back and their friends tease them. Children call others names. Morbid obese people also want to look that much smart so that the people cannot help saying wow when they see them. To get rid of morbid obesity, now a days morbid obese people are preferring Lap Band Weight Loss Surgery because this is the easiest way to loose weight out of all the weight loosing procedure known till today. But, before going for Lap Band Weight Loss Surgery once people want to collect all the knowledge about Lap Band Weight Loss Surgery and how Lap Band Weight Loss Surgery is conducted.
Lap Band Weight Loss Surgery is the surgery done to insert an inflatable silicone prosthetic device called Lap-Band around the stomach. This Lap-Band is an adjustable device which is adjusted according to the need of the patient via the surgeon. Lap Band Weight Loss Surgery works on the principle that after the surgery stomach allows less food to enter because the size of the stomach is reduced due to the Lap-Band. Lap-Band which is placed around the stomach divides the stomach into two pouches. Upper pouch receives the food and as the food enters into the upper pouch its size increases and it applies pressure on the Lap-Band. Lap-Band inflates and person feels that his hunger has been satisfied. This way, person does not have to remain hungry because of dieting.
Lap-Band leaves a small pore between the two pouches of the stomach. This pore allows the food to move into the lower pouch. Digestion takes place in both the pouches and then it is moved into the intestine for further digestion. When it comes to the safety and reliability of the Lap Band Weight Loss Surgery it is safe and reliable because no cutting and stapling of stomach is done here. It is entirely reversible and adjustable. None of the body part is removed. Person who wants to go for Lap Band Weight Loss Surgery, his Body Mass Index should be above 40. He or she should not be the patient of any untreated glandular diseases. After Lap Band Weight Loss Surgery, some complications may appear like nausea, vomiting, gastro esophageal reflux, stoma obstruction, constipation, dysphagia, diarrhea, and abnormal stools etc. but they all can be treated. If you also want to get rid of extra fat, you can go for Lap Band Weight Loss Surgery.
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(c) Anna Overweight NO MORE
How do I get flat abs? What a common question with a
simple answer. No matter how many crunches you do, unless you
lose the layer of fat covering your abs, you will not show those
sculpted abs. Period. The basic concept to lose that
unwanted abdominal fat is by combining cardio and abs exercise,
and eating healthy. Talking from my own experience, I
will share some simple steps to get flat abs with you, as I am
on my way to revealing my own flat abs by saying solemnly
bye-bye to belly fat and welcome to those flat abs.
How many times have you heard that by doing 100s crunches a day
you will get those sculpted abs? Well, this is not so. If you
have a high body fat percentage, the abs just won’t show no
matter how much you work or how many repetitions you do,
simple as that. It is logic, if we are carrying extra fat, toned
muscles cannot show because they are being covered, precisely,
by that unwanted extra fat. The only way to get rid of fat is
not by targeting exercises, but by burning excessive fat by
doing cardio exercises and adjusting our meals. In other
words, showing abs does not happen only in the floor exercise,
but also in the kitchen.
Abs exercises, just like any other muscle exercises, should
be done at least every other day, not daily. Muscles need
time to recover. In my case, I am doing abs exercises every 2
days, so I give my abs muscles 48 hours to recover. I make sure
to consume enough protein too to help for muscle recovery and
burn more fat. In a nutshell, eating better and exercising will
maximize your efforts to lose weight and flatten your abs fast.
EATING HABITS – Helpful food/herbs for flat abs
Before starting with our abs exercise plan, it is important to
adjust our eating habits too. Your diet, or as I prefer to call
it “eating regime,” should consist of higher protein intake,
moderate fat and moderate complex carbohydrate. Consuming high
complex carbohydrate and not using all that energy will lead to
stored fat; that is why a higher protein diet is advisable, not
that you have to eliminate carbs. Carbs are necessary to have
energy and properly body functioning. However, do not go to
extremes, just be moderate, not like crazy pre-set diets.
Eliminate all excess simple sugars and excess saturated fats.
You can use extra virgin olive oil as it is monounsaturated fat.
Reality is that permanent weight loss requires a permanent
change in eating habits; drastic diets are not the way to keep
the weight off.
Drinking water is your other big step to get flat abs.
Water flushes both waste and toxins from your body and maintains
a sense of satiety while also flushing fat from your system
before it can be stored. Water not only dilutes the digestive
fluids, but also accelerates the passage of food. Drink at least
8 glasses of water. How about burning extra calories with water?
How? Drink cold water, and you can burn extra calories as your
body warms it up.
About eating habits, many times, we tend to retain water or gas,
which seems that we are accumulating “fat” when in reality it is
“gas” for eating too fast or having foods hard to digest. It
is crucial to eat slowly, enjoy each bite, and do not swallow
without appreciating all flavors. The best suggestion to aid
digestion is to have daily yogurt (good at fighting the bad
bacteria and improving digestion), or add some type of “anise”
(either raw or as a tea infusion), the other option is by adding
digestive enzyme aids.
A great mistake is skipping breakfast. As many
nutritionists highlight, this is the main meal because is like
fuel to the body. After sleeping, we need to recover water and
add protein to our bodies as well as fiber. Ideally, oatmeal is
great for breakfast with enough carbs, fiber, and low in sugars.
Besides, it helps reduce cholesterol.
For dinner, you can have some chicken with salad because you
need to have some type of protein to help you burn fat, build
muscle and do not only limit only to salads, which is mostly
“low glycemic carbs” … or better said, water. Also, remember
of not adding heavy extra calorie dressing. You can use balsamic
vinegar or lemon. If not having chicken, you can have a protein
shake, yogurt, tofu, eggs, or any high protein meal.
These are suggested food/herbs to improve abs and to fight
Ginger Anise Celery Fennel Onion Garlic Green tea YOGURT (non
fat or low fat) Leek Raw sesame seeds Watermelon Strawberries
You can include them in your daily regime by either eating them
raw, cooked, or drinking tea, accordingly. I cannot emphasize
enough the importance of drinking Green tea. This is my main
magical drink because it speeds up my metabolism and sets it to
a fat burning mode. I prepare a cold pitcher of green tea for
the day. Sometimes, I drink it hot too. Generally, for the cold
pitcher, I combine it with ginger and anise, and that is my main
arm to combat fat and bloated feeling.
I suggest you eat every 3 hours to keep your body in “fat
burning mode.” Naturally, I am talking about small portions, not
super size portions. For instance, I eat every 3 hours, keeping
2 main meals and the other 4 snacks, including protein in all 6,
especially for breakfast and dinner.
Do not go into drastic diets because if you drop your calories
too drastically, your body may opt to use muscle tissue for
energy instead of fat. Moderation is the key. Many people who go
on fad diets look so soft because they lose almost as much
muscle mass as fat. Many studies have shown that the majority
of people, who use drastic diets, will gain the weight back, if
not even more than they lost. To make it personal, I was one
of those statistics. I fell many times into the yo-yo cycle
until I said no more! I rather lose weight and keep the weigh
off, than just a quick fake Weight Loss. How about you?
Nutritional supplements are good to aid your program, but as the
word says, they are just supplements. Your supplements
cannot do the work for you if you are not eating and exercising
properly. For instance, when I am running out of time, and
cannot have my protein meal, I drink a protein shake.
EXERCISE TIPS FOR BELLY FLATTENING – DEFINING YOUR ABS
You can expect to feel or see results in as little as 2 weeks
by combining cardio and abs exercises and your eating
regime. A combination of carbs and protein are needed for a
pre-workout meal. Exercise tips for a faster belly-flattening
plan include different sets of exercises, at least 3 times per
week 30-45 minutes cardio, and 2-3 times per week abs exercises.
(I use weight lifting training too.) here is no such thing as
magical fat spot reducing. It is a matter of lowering total
fat levels; as you lose fat, it will come off automatically all
over your body-not just in specific spot areas.
Do 2-3 sets for each exercise. Each set consists of 15 to 20
repetitions of each exercise. For every exercise, move slowly to
make the muscle work: 2 or 3 seconds up, hold 1 second, and 2 or
3 seconds down. The point here is to fatigue the muscle, not on
how fast you can do an exercise. You can rest about 90 seconds
Note: If you cannot do 2 sets, it is ok. Start with one;
the important thing is to start, take action to see results. Do
not get discouraged; just try your best.
1. Lie flat on your back with your feet flat on the ground (or
resting on a bench with your knees bent at a 90 degree angle,
three to four inches apart)
2. Place your hands lightly on either side of your head keeping
your elbows in. Tip: Don’t lock your fingers behind your head.
3. The key is to push the small part of your back down in the
floor to isolate your abs muscles.
4. Roll your shoulders off the floor; continue to push down –as
hard as you can– with your lower back to fatigue the muscle.
5. Shoulders should come up off the floor –only– about four
inches, while your lower back remains on the floor.
6. Concentrate on crunching together rather than moving your
body upwards to maximize muscle tension. Contract your muscles
as tight as you can to cause them to fatigue, the movement
should be like playing the accordion. This is more important
than doing quick repetitions.
Note: Another option is exercise ball crunch
1. Lie face up on the floor, place hands on the floor or just
behind the head. 2. Bring the knees in towards the chest bent to
about 90 degrees, with feet together or crossed. 3. Contract the
abs to curl the hips off the floor, reaching the legs up towards
the ceiling. 4. Use slow movements, emphasis is to use your abs
to lift your hips not swinging the legs.
1. Lie face up on the floor, lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder
blades off the ground without pulling on the neck. 3. Pedaling
movement: Straight the left leg out while simultaneously turning
the upper body to the right, bringing the left elbow towards the
right knee. 4. Now, switch sides, bringing the right elbow
towards the left knee to complete the pedaling movement. 5. Do
slow pedaling to feel muscle contraction … remember, is not
about speed but about fatiguing the abs muscle.
Captain’s chair / Roman Chair (mostly found in gyms)
1. Stand on chair, grip handholds to stabilize your upper body,
keep it firm. 2. Make sure you are pressing your back against
the pad, now contract the abs to raise the legs and lift knees
towards your chest. 3. Remember to be firm and don’t arch the
back, repeat slowly…remember, emphasis is on the abs muscles.
Vertical Leg Crunch
1. Lie face up on the floor, extend the legs straight up with
knees crossed. (or straight) 2. Contract the abs to lift the
shoulder blades off the floor, as though reaching your chest
towards your feet. 3. Keep the legs in a fixed position and
lower to original position, but keep the legs extended.
Long Arm Crunch (my favorite)
1. Lie face up on the floor, extend the arms straight out behind
the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor,
the pressure should be from the abs, not the neck. 3. Hold, feel
the contraction, and lower to original position.
Super Abs Stretch
1. Lie face up on the floor, extend the arms straight out behind
the head. 2. Bring down the arms, slowly, feel the abs muscle
stretching. Movement is arms straight behind the head to next to
3. Up and down feeling the stretch, hold it and start all over.
Summarizing, targeting exercises will not work unless you are
targeting your entire body by doing cardio exercises and
eliminating fat. Targeting upper, lower, inner, and outer
abs muscles will not burn fat; they define the muscles. Burning
fat is done by cardio exercises and by consuming healthy foods.
Remember, I told you already, flat abs are not only done in the
exercise floor, but in the kitchen. Recipe: Cardio, abs
exercise, and eating healthy. Just to add a funny note and bring
a smile, as my nephew Nadeem says, “What do you call a dog
with a fever that goes out to the snow? CHILLI DOG!! “Ha ha
Oh well, au revoir, auf wiedersehen, adios, arrivederci! It is
time to do my abs exercises. How about you, are you ready to
say bye-bye to belly fat and welcome to flat abs? I hope so.
=========== ABOUT THE AUTHOR
Anna “Overweight? NO MORE!” lost over 80 pounds from 230 pounds
and has kept the weight off for 3 years. If I did it, so can
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Anna Overweight No More
What are the best exercises to do (in the gym or at home) to burn fat and lost inches from my waist and my hips? I’d like to lose 2-4 off of each. I can do any exercise. Professional advice or advice from experience please!
heres what i find really helps.
do 25 normal crunches.
do 25 crunches lying completely flat and just lifting your torso
do 25 crunches with your legs raised
do 25 crunches with all of your weight on one side of your body
the same on teh other side
do 25 crunches with one ankle resting on the opposite knee and twist your torso to the other side.
then the same on teh other side
lift your lets up for 25 seconds(a few inches off the floor)
do a V-Sit for 30 seconds.
Do this every other day and i promise you’ll see results. Also you can try a pilates video because that focuses on your core, however you would hve to designate 20-45 minutes, but its really great!
you can also try the plank where you are in a push up position resting on your forearms and just hold that position for 30 seconds the first day and every other day try to keep increasing it until eventually you’re up to 5 minutes. good luck!
For a healthy life, you should maintain a balance between the carbohydrates, fat and protein intake. This article emphasizes on the role of food in weight management and how you can lose weight by diet specially designed for weight loss.
The intake of food must always be sufficient to supply the metabolic needs of the body. Since different foods contain different proportions of proteins, carbohydrates, fats, an appropriate balance must be maintained among these different types of food so that all segments can be supplied with the requisite materials.
The energy liberated from each gram of carbohydrate as it is oxidized to carbon dioxide and water is 4:1 calories (cal), and that liberated from fat is 9.3 calories. The energy liberated from metabolism of the average protein of the diet as each gram is oxidized to carbon dioxide, water and urea is 4.35 calories. Also these different substances vary in the average percentages that are absorbed from the gastrointestinal tract approximately 98% of carbohydrate, 95% of the fat, 92% of the protein.
Average American receives approximately 15% of their energy from protein, 40% from fat and 45% from carbohydrates. In most of the other parts of the world the quantity of energy derived from carbohydrates far exceeds that derived from both proteins and fats.
High proportions of fats and proteins are present in meat products and high proportions of carbohydrates are seen in vegetables and grain products. Fat is deceptive in the diet for it usually exists as 100% fat whereas both proteins and carbohydrates are mixed in watery media so that each of these normally represents less than 25% of the weight as food. Therefore, the fat of one pat of butter mixed with an entire helping of potatoes often contains as much energy as all the potato itself.
20 to 30 gms of the body proteins are degraded and used for producing other body chemicals daily. Therefore, all cells must continue to form new proteins to take the place of those that are being destroyed, and a supply of protein is needed in the diet for this purpose. An average person can maintain normal stores of protein provided the daily intake is above 30 to 55 gms. In general, proteins derived from animal foodstuffs are more nearly complete than are proteins derived from the vegetable and grain sources. Animal proteins have all the amino acids whereas many of the vegetable or grain proteins are only partial proteins.
When the diet contains an abundance of carbohydrates and fats almost all the body’s energy is derived from these two substances and very little is derived from the proteins. Therefore, both carbohydrates and fats are said to be protein sparers. On the other hand, in starvation after the carbohydrate and fats have been depleted the body’s protein stores are then consumed rapidly for energy, sometimes at rates approaching several hundred grams per day rather than at the normal daily rate of 30 to 55 gms.
So the role of diet in losing weight can’t be neglected. If you wish to lose weight, you need a Diet Program that guide you how to choose the right food and diet that help in weight loss. One of the highly recommended and bestseller diet program is the Stip that Fat diet system.
Looking for Fat Loss Supplements to lose weight? Check out the most popular fat burning program – Strip That Fat Diet Review. Also know How to Get a Flat Stomach Fast with scientifically designed weight loss system.
If you want to build muscles, particularly abdominal muscles or what we commonly refer to as a “six pack”, your diet (which we’ll call an abs diet) needs to be rich in protein. However, you may wonder exactly how much protein should be in your food in order for you to reap the maximum benefits. You may also wonder if you should cut down on or leave out the other food groups. You also need to know that in terms of content, the abs diet for women is very much different from the abs diet for men. And depending on a woman’s body size, the quantity of food in each abs diet service can vary.
Foods that are high in protein are the main requirements in an abs diet for women. If you want to have an attractive six pack, eating high protein foods is a must. While you won’t be eating as much protein foods as men who are on an abs diet, the foods on your abs diet menu are going to be similar overall. For instance, your abs diet will consist of several lean meats like chicken and turkey. Your abs diet will also include plenty of fish, eggs, milk, and protein drinks and bars. Be careful eating the latter, though, because many protein drinks and bars have high sugar content. Make sure that you read the label first.
Aside from the protein-rich foods, your abs diet will also include fresh vegetables. And if you really want to have attractive flat abs, you will have to refrain from eating fatty foods, junk foods and high sugar foods. Needless to say, you will need to avoid eating fast foods and greasy take out foods.
Just because you are on a high protein abs diet does not mean that you have to avoid carbohydrates altogether. You also need to eat carb foods. For best results, eat foods that are high in fiber and are of the wholemeal varieties. Avoid consuming white bread and food products made from bleached flour. Your abs diet can include foods that are rich in carbohydrates such as brown rice, potatoes, oatmeal, high fiber cereals and breads.
When you are on an abs diet, eat moderately. Avoid eating large amounts of foods. Instead of eating two or three big meals a day, eat small amounts several times a day. Not only doing this will help your metabolism, it will also prevent you from having a bloated and tired feeling after every meal.
So that’s it — a basic abs diet for women that you can follow whenever you are ready to start building your abs. Incorporate this abs diet in your daily routine, exercise regularly and you are on your way to having great abs!
Before you start your abdominal workout and exercises you need to set goals and mentally prepare to ensure that you achieve your aims and objectives. If you dive into an abdominal training regime without thinking about what you want to achieve and how you want to or are going to achieve it, then it is more than likely that you will fail before you’ve even started. As the old saying goes, “Fail to plan, then plan to fail”.
There are a few questions you need to ask yourself before beginning your abdominal training regime to rid your abs of that excess abdominal fat.
Do I really want flat abs?
Am I willing to work as hard as I need to to achieve flat abs?
If I did get flat and firm abs, what will that change in my life? What will flat abs actually do for me?
What would happen if I let go of this ideal and focused on other goals?
Get a piece of paper and a pen and write down your answers to the above questions. After looking at your answers and thinking about your targets and objectives, do you still want to proceed with the abdominal workout to achieve flat and firm abs or do you want to give up now?
If you’re still with me then your next challenge is to write down your goals. Write down your short term goals such as:
“I want to lose one inch around my abs within one week”
Or they can be long term goals such as:
“I want to lose six inches around my abs within twelve weeks and I want to continue my training programme after this time to maintain the firmness in my abs”
Your goals don’t have to be about losing a certain amount around your abs; they could also be something like:
“I want to firm up my abs and have the confidence to wear a bikini at the beach”.
Write three or four goals down and stick them on your bedroom wall or in a place where you will see them everyday. This will keep you focused on the task and motivate you to do that one last sit up or one last crunch.
Do not underestimate the importance of this step. This part of the process is essential not just for abdominal training but also for any fitness programme or regime you embark upon. Don’t ever dive into a fitness programme without the required planning stages.