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Pot Belly Exercises

March 7, 2011 By

I struggled for years to reduce my stomach flab without success until I designed my own unique exercise plan. Once my exercise plan was put in order, I started losing my stomach fat. To eliminate your pot belly like I did, you will need to design an exercise guide unique to you and based on your present weight. By having a unique exercise, you will be able to get the most from your exercises and cardiovascular training because your body will enjoy the fat eliminating exercises it will require to make your stomach firm.

Having a pot belly could be embarrassing at times, especially when you are in the midst of men and women with flat bellies. Pot bellies could however be flattened if the person spotting it has the will to do so. Exercise is one measure by which pot belly could be eliminated. Before you team up with the Joneses however, it is important to note that you need to design your own unique exercise that will not injure you. There are series of exercises from which you could choose or combination of which you could use to design your own.

Cardiovascular exercises like brisk walking, outdoor jogging and aerobics could help eliminate pot bellies. So also are strength training exercises like sit-ups and press-ups. It is important however to mix both cardiovascular exercises with strength training to achieve a desired result.

Tae Bo is also another form of strength training that you could use for eliminating pot belly. The exercise was developed in 1975 by Billy Banks and is a combination of aerobics (dance steps) and martial arts (kicks, punches and jabs).

Pilates is another form of exercise that you could use to eliminate your pot belly. This exercise works so well with wide range of people, from the young to the elderly, the strong and the not so strong. People who perform the exercise report being stronger, leaner particularly around the abs and being able to do anything with grace and ease.

Kapalbat Pranayama is another exercise you could use in eliminating pot belly. This exercise helps in dissolving fats around the belly and the body as a whole.

Exercising with gym ball is also a way of eliminating pot belly.

For women spotting post natal pot bellies, an effective post natal exercise is contracting and relaxing the abdominal and pelvic muscles to strengthen them.

Your unique exercises should be combined with your unique diet to have the desired result.

Want to lick off your pot belly the way you lick your lolly? Visit my blog: http://potbellysolutions.blogspot.com/

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The REAL WAY to LOSE BELLY FAT

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LOSE BELLY FAT CARDIO EXERCISES. ADD INTENSITY TO my WEEK 1-12 “Cardio”

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Diets For Belly Fat – What’s the Most Effective Diet Plan to Get Melt Away Stubborn Belly Fat Fast?

January 18, 2011 By

Have you been searching for diets for belly fat that are sure to work fast, easy, and permanently? Well, if you are having more of a problem searching for an effective diet than actually losing the fat, then simply take 2 minutes out of your day and read on to discover what type of diet plan is proven to work quickly, consistently, and easily…

Okay my friend, the first thing you want to do when searching for a program is to make sure you know the types of diet programs you should stay away from at all costs.

The types of diet programs that I strongly recommend for you to avoid are:

- Low Calorie Diets – These types of diet programs are ineffective primarily because they will end up slowing your metabolic rate down significantly. This is because our bodies need the appropriate amount of calories to keep the metabolism running strong. Lower the calories too much and you’ll run the risk of also lowering the metabolism!

- Low Fat Diets – Coincidentally, in order to burn fat efficiently, the body actually needs fat… go figure! The type of fat you’re going to need is healthy fat such as monounsaturated and Omega Fatty Acids. When you go on a low fat diet, you will be restricting a good portion of these healthy fats. Now what I do recommend you do is to avoid trans fat and saturated fat.

-Low Carb Diets – You don’t want to feel tired and cranky all day do you? If not, then I highly recommend you avoid this type of dieting. Low carb diets are ineffective because you must get plenty of fiber in your diet, and fiber is healthy carbs (complex carbs). The type of carb you have to avoid are simple carbs (which is sugar based foods).

-Starvation Diets – I don’t think I need to explain why on this one…

Okay, now that we have that covered, let’s talk about what type of diets for belly fat are sure to work.

What you should look for in a diet that is most certainly going to work is one that is based around getting 100% proper nutrition and boosting your metabolism.

A diet must be centered around eating ALL types of nutrients and the right amount of calories without restrictions (such as with fad diets). The diet must also be based around naturally increasing your metabolism to the maximum using 100% natural methods such as eating more frequently through out the day and calorie shifting.

Once I found a diet such as the above, I wound up losing belly fat, dropping several pounds, and I lost 4 inches off my waist LIGHTNING fast… and it was much more easier to do!

>> So, if you want to Melt Away Fat FAST and drop 9 pounds EVERY 11 DAYS, then I highly recommend the “calorie shifting diet” from Fat Loss 4 Idiots.

I lost an amazing 67 lbs. of fat in 4 months using this popular online diet plan… and it all stayed off FOR GOOD! This diet works so well because it is based on skyrocketing your metabolism by eating REAL foods. NO starvation, NO cravings, NO diet pills… just 100% natural and very EASY dieting!

Click http://www.FatLossIn11Days.info to read my full review and testimonial, and get started today!

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One Exercises Workouts to Burn Belly Fat and Lose Weight Fast!

January 18, 2011 By

Training for fat loss has surely evolved over the past decade. For years the first thing most fat loss seekers have done is jump on the treadmill and do hours of endurance training with no results to speak of. In fact, it has been scientifically proven time and time again that aerobic training alone for fat loss just doesn’t work.

So what does work? A combination of total body resistance training workouts and cardio interval training has been proven in both the lab and in the gym to be the ultimate one-two fat burning punch for twice the results in less than half the time when compared to the primitive, outdated aerobic training approach to weight loss.

Now, what exactly is a total body resistance training workout? Well, there are many ways to skin a cat but for our purposes a total body workout means that you have effectively worked you upper body, lower body, and core within the same workout.

Now, am I saying that you need to perform three separate exercises each and every workout to get that total body effect? Not exactly, in fact I am about to share with you today a rather revolutionary approach to fat loss training that truly simplifies the process on the user’s end. Essentially I am going to teach you how to do ONE exercise total body workouts using combination exercises to burn belly fat fast!

A combination exercise is where you take one exercise and combine it with one or more exercises. The whole idea here is to get more muscles involved to burn calories (and fat) in the shortest amount of time possible. After all, the key to any successful fat loss workout is escalating density, or the accumulation of more work in the same amount of time or less from workout to workout. So, total body workouts are great, but why not turbo charge your results by using total body exercises within your total body workouts.

For example, let’s say you are doing a dumbbell lunge to work your lower body. The lunge is a unilateral knee-dominant exercise which when performed correctly dramatically increases single-leg strength and stability and is a key movement pattern to teaching your body how to decelerate or efficiently stop and go on command. Well if you add a dumbbell curl to press at the end of each lunge, you would transform this exercise from a great lower body exercise to an even better TOTAL body exercise by simultaneously involving your upper body. The curl to press is in itself a combination upper body movement that works both pull-push components at the same time. Plus, your core is the link between all integrated upper and lower body movements so any time you perform an upper-lower body combo exercise your core automatically gets called into action. In other words, choose the right exercise and it’s one and your done!

So, now let’s show you how to make use of this single total body exercise for a simple, yet brutally effective five to ten minute fat loss workout:

One Exercise Workout#1- DB Lunge + Curl to Press

- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)

- Perform max reps for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized

- Once you can perform at least 5-10 reps per minute, seek to increase the weight by 2-5 lbs per dumbbell

This is all made possible because each leg gets just enough rest as you alternate legs on each lunge and your upper body gets just enough rest while you reset and perform each lunge before the next curl to press. Plus, you are using the same piece of equipment in one place without the need to move to another exercise or station. Yep, that’s called making the most out of every available second to melt off that ugly, unwanted body fat as quickly and efficiently as possible.

Now, if this sounds easy, let me personally guarantee you that it certainly is not. Many noted fitness professionals like Charles Staley and Alwyn Cosgrove refer to this type of workout as Escalating Density Training (EDT) and have used it with their diverse clientele with great success. Just like every trainer has a different name for every exercise, so do I have a different name for this type of training. I refer to it as Continuous Work because you are literally performing the same total body exercise continuously for 5-10 straight minutes. My many boot camp and corporate clients have a definite love-hate relationship with these workouts. Love because of the intensity and hate… well, because of the intensity!

Here are three more great “One Exercise Workout” examples that you can do anywhere:

One Exercise Workout#2- 1-Arm DB Squat to Press

- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)

- 1 Round = Perform 10 total reps/side

- Perform max rounds for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized

- Once you can perform at least 1 round per minute, seek to increase the weight by 2-5 lbs per dumbbell

One Exercise Workout#3- 1-Arm DB Swing

- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)

- 1 Round = Perform 10 total reps/side

- Perform max rounds for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized

- Once you can perform at least 1 round per minute, seek to increase the weight by 2-5 lbs per dumbbell

One Exercise Workout#4- Killer Variation: DB Squat Thrust + Push-up + Core Row + Knee-Ins

- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)

- Perform max reps for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized

- Once you can perform at least 5-10 reps per minute, seek to increase the weight by 2-5 lbs per dumbbell

Well there it is, four great “One Exercise Workouts” involving total body combination exercises that you can do in 5-10 minutes at home or on the road when traveling. Now if you really wanted to ramp up your results with a full 20-minute workout, try selecting two of the total body exercises above and then doing two separate 10-minute workouts or selecting all four of the total body exercises above and then doing four separate 5-minute workouts. And for those of you hardcore lifters, try adding in these short, but sweet 5-10 minute workouts as finishers for a great metabolic boost to end each training session. It will go a long way to helping you stay lean year round.

Crank it!

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Bonnie’s Pilates Workout Routine – Belly

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Exercises To Lose Belly Fat

December 7, 2010 By

You want to learn the best exercises to lose belly fat so that you lose weight faster and spend less time in the gym. Here you will learn how to put together an exercise program for the most efficient weight loss.

If you have belly fat, then you have other fat, too. Losing belly fat means losing fat in other places on the body as well. To lose fat you must burn more calories than you ingest. We burn calories in everything we do, because everything that we do requires energy, even thinking. However, doing physical exercise is the best way to burn calories.

If you could exercise all the time, then you could burn enough calories to remain thin, but in our culture many of us are too busy to spend hours in the gym or doing physical activities. So, we need to select exercises that don’t require us to spend a lot of time and yet burn lots of calories.

The best exercises to lose fat are multi-joint exercises.

Multi joint exercises mimic the ways that we use our muscles in our regular activities. If you do multi-joint exercises at a high intensity, then you will not need to exercise long for fast weight loss. Multi-joint exercises engage large muscle groups, burning more calories than single joint exercises. Performing them at a high intensity breaks down more tissue requiring your body to work harder to repair itself. This greatly increases your metabolic rate both during the workout and for 24-48 hours after the workout.

Cardio exercises burn calories, but unlike strength building multi-joint exercises, they do not increase your metabolic rate for long after the workout. You would have to spend much more time doing cardio the get the same metabolic effect as doing the multi-joint exercises.

Here are five excellent fat burning exercises:

Bench press

Pull-up

Squat

Dip

Dead lift

These five exercises will work most of the muscles in your body. They are all multi-joint exercises and will give you a good workout in less than an hour. Your metabolism will be elevated for at least another day while your muscles rebuild themselves, so you should skip at least one day after the workout.

Additional multi-joint exercises include the squat-thrust, push-up, leg press, step-up, and cable row. You can use any of these exercises to develop your fat burning exercise plan.

Absent from this list are sit-ups and crunches. These exercises are not efficient for burning fat. They target a limited group of muscles, and contrary to what many people believe, you cannot spot reduce.

An additional word about push-ups: they are excellent for building strength and endurance, but as you become stronger the push-up becomes more of an endurance exercise than a muscle building exercise. If you want to continue building muscle, then you must modify your push-ups to increase the resistance. You can add weight to your back, have a partner press down on your upper back, or you can put your feet in a chair.

Now that you know the kinds of exercises that are best for burning calories and losing fat, you can structure your own fat burning exercise program.

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Warning-Best Diets for Belly Fat Drain Energy But My Belly Fat Diets Don’t!

December 2, 2010 By

There are lots of trend diets which advertisers claim as the Best Diets for Belly Fat and while most of them do work, I am going to talk about a couple of my particular fave diets. Being a fighter, I sometimes had to shed pounds and even lose belly fat quickly to give me that ripped abs look that would dominate my contestant.

Hence I have had masses of experience with trying out numerous diets and I am going to explain 2 of them here that I actually enjoyed doing and that was a success for me. I do not trust any of these diets that are borderline perilous for your condition. There are a few people who advocate the thousand calorie diet which you only consume one thousand or fewer calories a day. I personally feel that diets like these drain the body not only of energy, but can drain the body of necessary nutriments that are required by the body to perform routine daily functions.

These are the best diets for belly fat, energy, and health in my personal private opinion and experience not to mention, they’re Free Diets for Belly Fat! No more high-priced programs!

Best Diets for Belly Fat My Flat Belly Diet!

My Flat Belly Diet- This is by a large margin my favourite diet to do as it worked so well for me! I talk about this diet all the time not only here, but to my buddies who ask what I am doing to get a 6 pack fast. The very first thing I am doing is to dump any junkfood from my diet till I feel that my metabolism is at a quick enough rate that I am able to every now and then have an unhealthy break and not have to fret about it throwing off days of coaching and working out. Next, I keep a tough limit on Carbs at a certain time of the day. Now, this isn’t like the Doctor Atkins diet for stomach fat, it is the Erik diet! So this is essentially how my days meals would go

Breakfast-Protein Shake, a banana and another choice of fruit and a giant cup of water.

This meal supplies me with the protein to get my brain working and has some terribly natural carbs in it to get my energy levels up.

Lunch-Grilled Chicken / Fish / Lean Beef with rice and beans and a salad on the side. I adore beans! When made right, they are so healthy for you and keep you feeling full! In addition, this meal gave me the boost of power from the carbs in the rice and salad to perform in the gymnasium and supplied me with tons of protein from the beef and beans which will fix my muscles afterward. I’d then go for my workout

After workout meal- here’s where the key to the diet for waist fat starts! Since the body stores excess carbs as fat, I would have liked to keep the quantity of carbs in my body as low as practicable after my workout, I knew the workout would burn up a lot of them.

In addition, your body continues to burn energy and energy after your workout as it enters its recovery mode. Hence when your body hasn’t got any carbohydrates to turn to for energy, it has a tendency to use excess fat instead. Therefore, why I stopped eating carbohydrates after working out! So my meal after working out could be a protein shake and some nuts with fruit or anything healthy and low or freed from carbohydrates.

Following the carbs factor, my dinner would be griddled chicken and salad or fish and veggies. Plenty of times, if I was in the mood, I’d heat up the remainder of the beans I made.

Best Diets for Belly Fat-Carb Cycling!

Carb cycling diet- I have only attempted this diet a couple of times but I did like it and enjoyed the result. I got it from mixing the basic factors of plenty of the best diets for belly fat.

It’s basic and easy to comprehend as well as simple to follow. I’d simply change my carbs from week to week.

One week I’d have plenty of carbohydrates, the following week I would not have any or little for the whole week. I’d continue this process till I got to the weight that I was satisfied with.

If I had to make a choice between the 2, I would say the best belly fat diet would be the flat belly diet. It’s quickest to do and to keep a record of and does not cause you to feel as drained as other diets sometimes do! These are the best diets for belly fat for me, but they may not be for you. Don’t forget to keep a log to say what works and what does not for you.

 

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