Tag: Body Fat

Tips for Ab Fitness

For those seeking ab fitness to tone, firm, or lose weight around the midsection, abs are one of the hardest areas to workout. Due to the fact that many people do not work them out properly, and also that it is an area of the body which is prone to high body fat, make sure you know how to workout, and what exercises to do for ab fitness. Here are some things to keep in mind to attain the desired results. These are 7 tips for ab fitness which will help you slim down, and see the results you are hoping for.

DON’T STICK TO ONE EXERCISE

Whether it is crunches, sit-ups, reverse crunches, or planks, you have to mix things up. In order to see the muscle transformation, and in order to workout all muscle groups in the abs, you have to mix things up. Changing up the exercises you do, and throwing in new exercises will help you to see the changes, reduction around the waistline, and the definition you seek.

USE WEIGHTS

In order to build muscle, you have to add weights to your abs routine. You can hold a weight across your chest, above your head, or with your ankles (depending on the routine you are doing) but, adding in weight is going to help build muscle, and will allow you to do more challenging exercises down the road. This will in turn lead to the definition, due to the fact that you are doing new exercises, and working out different muscle groups.

DON’T TRY TO DO HIGH REPS

You will notice that if you do 20 reps properly, with the right weight thrown in, and done from different angles (exercises), you are going to get a much better workout than if you do 200 reps of crunches, where you are simply working the spine. When done properly, you only have to do a small number of reps for each exercise, to see the results when you are working out the core muscles.

PROPER DIET

As with any other workout routine, if you want to see results you have to incorporate the proper diet. So, you are going to want to eliminate refined sugars and carbs, increase protein, and add in the healthy fats like nuts. Additionally, eating super foods like berries, legumes, nuts, etc, you are going to notice you remain fuller longer, due to the high fiber content in these foods. So, you will reduce calorie intake, and the calories you are eating are high in protein and fiber, making for a slimmer midsection. For more on healthy diet see muscle building foods.

ALTERNATE SPEED

Depending on the exercise and muscle group you are using, and on the amount of weight you are including, you should vary the speed of each exercise. This will not only workout different muscle groups, but it is also going to shock the muscles, which is something that is required when you want to see the changes in body composition, and when you want to see the ultimate results with your ab fitness workout.

WORKOUT OTHER BODY PARTS FIRST

Due to the fact that your abs are part of the core muscle group, they take much more effort to work them out. For this reason, you should do cardio, and workout larger muscle groups first (when weight lifting), to ensure you will have the strength you need to complete your workout. Even if an abs routine seems easy, it is more draining than doing squats or bicep curls, because you are working the entire core.

STRETCH

Although it seems trivial, stretching prevents injury, and it helps you to elongate the ab muscles. This is going to make for a more defined look, will help you get the slimmer look you are after, and will help you see the definition in your abs far quicker than with individuals who do not stretch with their workouts.

You may also wish to see the article on top 3 abdominal exercise workouts or also the review on the popular Six Pack Shortcuts fitness program.

Keeping each of these factors in mind, and making sure you know how to do the movements properly as opposed to trying to do hundreds of reps, are some things which are going to help you see the ab fitness results you are after, and will help you attain the best looking abs in a shorter period of time.

Also check out Top 3 Abdominal Exercise Workouts or Six Pack Shortcuts Review

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Weight Loss Exercise

Quickest way to lose fat

In this age of instant gratification, it’s hardly surprising to know that an increasing number of overweight people are looking for the quickest way to lose fat. In fact, this topic has gained widespread media attention in recent years. With approximately 120 million Americans being overweight, I can assure you that this topic will remain in limelight at least for the foreseeable future.

So what exactly is the quickest way to lose fat, you might ask. If we go by all the media hype then we have to conclude that the answer lies somewhere between a new magic weight loss pill and some random revolutionary diet which will give us the ultimate slim figure before we can bat an eyelash. But in your heart of hearts you know that these things do not work. In fact many a times they will do you more harm than good.

The reason that such ‘Weight loss systems’ are bound to fail is because they focus more on decreasing body weight rather than lowering the body fat. The two are not one and the same and anybody who’s telling you otherwise, while selling their weight loss program, is a straight out liar. You will do yourself a favor by running away from them as fast as you can without ever looking back!

The above ‘miracle methods’ work only for some time during which your body starts losing water and it gives you a sense of satisfaction that you have ‘lost’ some weight. In reality, you will gain this ‘lost’ weight within a few days and after that perhaps even gain some more to make your condition even more miserable. The way to get out of this dilemma is to focus on losing body fat. In this way you’ll not only preserve but also gain muscle mass with an additional advantage of it being a long term effect.

Quickest way to lose fat – eating and exercise

Quickest way to lose fat

Now that we have put all the ‘miracle methods’ aside, its time to focus on our original question of quickest way to lose fat. The quickest way to lose fat is NOT easy. I say so because you are limiting yourself on the time parameter while expecting quick results. Quick weight loss is achieved by combining the right diet along with following an optimum exercise schedule.

When we talk of diet then you need to control the amount of calories that you intake on a daily basis. Moreover, you need to eliminate all kinds of junk and sweetened foods such as fast food, beverages and soda. Notice I say ‘Eliminate’ and not ‘reduce’. This will of course be difficult if you’re a huge fan of fast food but then you’re also looking for the quickest way to lose weight, isn’t it?

Eating for fat loss

Moreover, your diet will now be composed of small 4 to 6 meals on a daily basis. These small meals should be taken after every 3 hours (approximately) and you must suppress your hunger in the meantime. Don’t give in to your taste buds and start munching high calorie foods like fried/French fries, potato chips etc. All your efforts will be in vain if you can’t control your urges.

Your ‘Small meals’ should consist of portions rich in protein, complex carbs and healthy fats. High Glycemic carbohydrates should be avoided at all cost and you must drink a lot of water during the interval between your meals. This water will also act as a filling agent and hence will control your urges thereby minimizing the calorie intake in your body.

Exercise for fat loss

Regular exercise is inevitable for quick weight loss. You’re not required to sweat out excessively at the strength training machines at the gym. Instead, you have to focus on interval training exercises. You must focus on adding muscle mass to your body while getting rid of body fat at the same time. This can best be accomplished by increasing the number of repetitions and decreasing the weight lift while doing any exercise.

Just as I have always said, the quickest way to lose fat is by eating small healthy meals often and getting plenty of exercise. This may not sound like magic but it definitely works.

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Weight Loss Exercise

Shrinking those fat cells Part 1

Post author By admin
Post date June 14, 2012
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Shrinking Fat Cells

Tom Venuto of Burn The Fat Feed The Muscle has written this great article on the shrinking of fat cells. Here is part one of the article.

Earlier this week someone in our discussion forum wrote, “I haven’t “LOST” any fat… I know EXACTLY where it went! I got a chuckle out of that because I “got” the joke, but truth is, most people really don’t know how fat cells work, how the fat burning process takes place or where the fat goes when it’s burned. It’s actually quite a complex biochemical process, but I’ll explain it as simply as possible, so by the end of this article, you’ll be a “fat burning” expert!

When you “lose” body fat, the fat cell (also called an adipocyte) does not go anywhere or “move into the muscle cell to be burned. The fat cell itself, (unfortunately) stays right where it was – under the skin in your thighs, stomach, hips, arms, etc., and on top of the muscles – which is why you can’t see muscle “definition” when your body fat is high.

How is Fat Stored in the Body?

Fat is stored inside the fat cell in the form of triaglycerol. The fat is not burned right there in the fat cell, it must be liberated from the fat cell through somewhat complex hormonal/enzymatic pathways. When stimulated to do so, the fat cell simply releases its contents (triaglycerol) into the bloodstream as free fatty acids (FFA’s), and they are transported through the blood to the tissues where the energy is needed.

A typical young male adult stores about 60,000 to 100,000 calories of energy in body fat cells. What triggers the release of all these stored fatty acids from the fat cell? Simple: When your body needs energy because you’re consuming fewer calories than you are burning (an energy deficit), then your body releases hormones and enzymes that signal your fat cells to release your fat reserves instead of keeping them in storage.

For stored fat to be liberated from the fat cell, hydrolysis (lipolysis or fat breakdown), splits the molecule of triaglycerol into glycerol and three fatty acids. An important enzyme called hormone sensitive lipase (HSL) is the catalyst for this reaction. The stored fat (energy) gets released into the bloodstream as FFA’s and they are shuttled off to the muscles where the energy is needed. As blood flow increases to the active muscles, more FFA’s are delivered to the muscles that need them.

Enzyme for Fat Burning

An important enzyme called lipoprotein lipase (LPL), then helps the FFA’s get inside the mitochondria of the muscle cell, where the FFA’s can be burned for energy. If you’ve ever taken a biology class, then you’ve probably heard of the mitochondria. This is the “cellular powerhouse” where energy production takes place and this is where the FFA’s go to be burned for energy.

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

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