Month: July 2011

Categories
Weight Loss Exercise

How to Get a Flat Tummy: 6 Easy Tips





Many people blame their genes or metabolism for the flab on their belly. No matter what they do, it seems that they can never get rid of belly fat. While it’s true that some people do find it difficult to get ripped abs, the task is not impossible. The first thing you should do is find out how to get a flat tummy.

Thanks to the internet, it’s now easy to learn how to get a flat tummy. You will find many programs on the internet that will show you how to reduce belly fat and get a flat tummy. When you look closely at these fat-busting programs, you’ll notice that the secret to a flat tummy is eating healthy food, cardiovascular exercise, and strength training.

How to Get a Flat Tummy: 6 Easy Tips



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Strength training exercises that target the abdominal and back muscles will firm up your stomach. Cardio workout and nutritious, fiber-rich foods will help melt away excess fat, revealing a trim physique. The following tips will help you get a flat tummy faster:

1. Eat nutritious foods that contain fewer calories. Load up on fruits and vegetables, and eat lean meats, chicken, and fish. Reduce the portion size of your food and stop eating when you are 80% full.

2. Avoid soda, candies, and fruit drinks. They only fill you up with empty calories. To get a flat tummy, reduce your intake of high-fat, high-sodium foods.

3. Perform cardiovascular exercise at least five days a week to get a flat tummy. You can walk, jog, run, bike, or swim. You can also do your cardio workout on a treadmill or stationary bike. Aim for at least 30 minutes of moderately intense physical activity. An hour or an hour-and-a-half of cardio workout is necessary for weight loss.

4. Engage in strength training exercises that target the abdominal muscles for at least 5 minutes to get a flat tummy.

5. Develop your rectus abdominis, the muscle along the front of your stomach, to help flatten your tummy. The bicycle maneuver, knee raises, and crunches using an exercise ball are some ab exercises that target this muscle.

6. To get a flat tummy, include exercises for the oblique muscles on the sides of your abdomen. There are many ab exercise for the obliques including oblique crunch, reverse twist, side jackknife, and cross crunch.

If you are new to exercise don’t try to overdo it. You can start with 30 minutes a day, broken down into three 10-minute sessions three times daily. Gradually add more minutes and work up to 60 minutes per session. Include strengthening exercises for your back to develop your core strength. By developing the muscles of the abdomen and lower back and eating nutritious food, you’ll get a flat tummy faster.



Categories
Weight Loss Exercise

Lose Belly Fat Naturally: 7 Useful Tips



In some people, fat accumulates in the hips, thighs, and buttocks. Others find fat accumulating in their midsection or stomach. While excess fat in any area is bad, visceral fat or fat that accumulates in the abdomen is more dangerous. It increases the risk of developing heart disease and Type 2 diabetes. If you are wary of medical treatments and weight-loss pills, you may want to know how to lose belly fat naturally.

Exercise and diet changes are the best ways to lose belly fat naturally. There are also other steps you can take to reduce belly fat safely.

Lose Belly Fat Naturally: 7 Useful Tips


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How to Lose Belly Fat Naturally

1. Get a good night’s sleep. You need 6-8 hours of sound sleep to maintain a healthy body. When you are sleep deprived, your metabolism drops by 10-15%. Sleep deprivation also causes glucose intolerance and increases the production of cortisol, causing you to feel hungry. Getting enough sleep helps reduce fat storage in the body.

2. Don’t skip breakfast. Mom was right. A good breakfast jumpstarts your metabolism and gives it a boost. Eat more proteins for breakfast. You’ll feel full longer and prevent food cravings that will have you eating more. Eating breakfast will help you lose body and belly fat naturally.

3. Consume low-calorie, nutrient-dense food. Eat more fiber-rich foods such as fruits, vegetables, whole grains, seeds and legumes. Choose lean cuts of meat and low-fat or fat-free dairy products. Avoid highly processed foods that contain high amounts of sodium, fats and sugar. Healthy foods will help you lose belly fat naturally.

4. Perform cardiovascular exercises. Cardio workout should be done for at least 30 minutes to encourage fat burning. Brisk walking, jogging, biking, swimming, and kickboxing are excellent forms of aerobic or cardio exercise.

5. Develop your abdominal muscles. Targeting your abs will help tone and flatten your belly. Some of the best abs exercises that will help you lose belly fat naturally include crunches, sit-ups, leg raises, and pelvic tilts.

6. Get stronger. Lift weights to develop your muscles and increase muscle mass. Muscle tissue burns more calories than fat does, even while at rest. When your muscle mass increases, your metabolic rate will also increase. Your body will burn more calories and you will lose belly fat naturally.

7. Eat less but eat more often. Have a light snack once every two to three hours between meals to increase the rate of your metabolism. Snack on fruits, vegetables, healthy nuts, and other natural foods. Include whole-grain cereals in all your meals. Whole grain cereals are high in fiber, low in calories, and will keep you feeling full longer. Try some fat-burning foods that will help you lose belly fat naturally.

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Categories
Weight Loss Exercise

Detox Cleansing – Natural Way to Lose Weight



Rather than diet pills or weight loss diets that offer far less nutrients that your body needs ? think about using a detox cleansing method to prepare your body for weight loss ? the natural way. You may already realize the importance of eating organic and natural foods and avoiding too much meat or processed foods, but do you know that it’s also a way to detoxify your entire body from chemicals and toxins, restore your health and lose weight?

Detox Cleansing – Natural Way to Lose Weight

Depending on which detox cleansing diet you choose, other procedures (such as natural laxatives or juice fasts) may be included with the diet plan. Detox cleansing may seem like a drastic solution to weight gain, and you won’t be able to keep the weight off unless you make some lifestyle changes. But, after detoxifying your system, your body will be ready to accept these changes and you’ll be more apt to continue with a healthy lifestyle.

Some natural foods that you can eat to help your system in the detox cleansing process and flush out the toxins that are contaminating your body.

Here are some Detox Foods

Juices that are pure (no sugar added) and made with organically grown fruits and vegetables (cranberry juice is an excellent way to naturally flush out the kidneys).

Lean meat isn’t included at the beginning of the detoxification process, but as you reintroduce solid foods to your diet, avoid fatty meats and concentrate on lean chicken.

Raw fruits and vegetables are rich in fiber which keeps your digestive tract working properly.

Berries such as raspberries and strawberries are abundant in nutrients that help clean out pollutants such as alcohol. They also increase brain power.

Citrus fruits, rich in Viamins E and C are great cleansers for your liver.

There are many natural foods that help your body work properly ? and, after all — you do have the best detoxification process inside your body. You were specifically designed so that organs such as the kidneys, liver, gallbladder and lungs would work in your favor to keep the body safe from toxins.

But, along the way, our diets and lifestyles have gone from healthy, fresh foods and moderate or vigorous amounts of exercise to foods drowning in too much oil, sugars and salt ? and we’ve become a nation of couch-potatoes besides. Plus, the environment in which we live has become polluted, clogging our lungs and slowing our thinking process.

Detox cleansing means returning to a more simple way of life, eating natural foods, lots of water and exercising our bodies. It’s the natural way to make sure we remain fit and healthy, keep off the unwanted weight and be able to fight life-threatening diseases that come our way.