Getting Rid of Stubborn Belly Fat – The Natural Way

No matter where you turn these days, there is always someone that is finding it difficult to get rid of stubborn belly fat. In many cases he or she has done just about everything in the book, but still continues to have pesky blubber hanging from the middle section. While this scenario would seem distressful to most people, there are known ways to get rid of stubborn belly fat. Whether you have, or know someone that is working like crazy to get rid of stubborn belly fat, the tips below will help to make your efforts a whole lot more rewarding.


Consistent Exercises


Being consistent with your exercise program is one of the best ways to get rid of stubborn belly fat. This is because exercise provides a list of benefits that range from: regulating appetite, changing the body’s metabolism, changing the body’s hormone chemistry and maintaining muscle. Whenever you exercise, the body will release what is known as Endorphins and these small morphine-like chemicals play an important role in making you feel relaxed right after an exercise, but most importantly they also help to reduce fat storage in the body.


Exercise also has a prolonged effect on the body’s metabolic rate and this is part of the reason why people who maintain a consistent exercise program are able to get rid of stubborn belly fat even when they are not exercising. Another important fact to note about exercise and how it works to get rid of stubborn belly fat is the effect that it has on increasing fat-burning enzymes in the muscle. These fat-burning enzymes are only found in the muscle and the more you exercise to get rid of stubborn belly fat is the more you will build these types of enzymes.


Meal Planning


Do you know what you plan to eat two or three hours from now? If the answer is no, then you run the risk of pumping yourself with too many calories that you may not even burn off. The result of this is that the body will store these as extra fat and make your whole task to get rid of stubborn belly fat a lot more demanding. When you start your day, try to plan at least 5-6 small meals that you are likely to eat throughout the day. While some people may look at 5-6 meals as being exaggerated, this is the number that is recommended by experts for those that want to boost their metabolism. The residual effect of this is that they burn more calories and experience the ease of getting rid of stubborn belly fat. Meal planning gives you are chance to be creative and not settle for just about anything that comes along the way as”filler”.



Life Analysis


Did you know that stress could make you fat and make it even harder to get rid of stubborn belly fat? Well, this has been scientifically proven and this is why analyzing your present life to identify and deal with stress points will make it easier for you to get rid of stubborn belly fat. Visceral obesity (abdominal obesity) has been directly linked to stress and the worst part is that stress leads to stress induced behavior.


The typical stress induced behavior is overeating and this is usually cased by the release of opiod in the body. Opiod acts almost like morphine and is released by the body in an effort to protect it from the bang that stress causes. When opiod is constantly released in the body, then this leads to what is known as a neurobiological adaptation. When this neurobiological adaptation occurs then the individual develops a repetitive habit of using food as a ”soother”. This leads to a buildup of excess calories in the body, a slow metabolic rate and eventually more belly fat. The best way to get around this would be to focus on stress management sessions and possible lifestyle changes. This will make your whole mission to get rid of belly fat easier. To check out more on living a healthy lifestyle click here

Toned Abs

leg exercise

Having toned Abs is an awesome feeling. Exercise can be hard especially for those who have belly fat. This is why people tend to give up right even before starting because they know they would not last a month with that kind of exercise regimen. But, what if there is a way for you to lose your fat with these exercises? With diet and the proper techniques, you can slowly lose all that fat in a slow but sure way.


The first step with belly fat exercises is to do cardio exercises for 30-45 minutes after warm-up. If you want to lose your belly fat, you need to lose body fat. There is no such thing as reducing fat at one point in your body only. If you want to lose some parts, lose them all. Jogging, running, and biking are some cardio exercises you can try. Increasing your metabolism is another good way of trimming down your belly fat. You can do so with another form of belly fat exercises which is weight lifting through strength training. This does not mean that you have to lift really heavy weights to get your body up and running. You can do these exercises with the use of lightweight iron but with many repetitions.


Do leg lifts, crunches, and squats in various sets. Do at the very least 5 sets of each exercise every other day and try to increase them as you go along. Then you can try more complicated belly fat exercises like the plank position, reverse crunches, exercise ball crunches and other exercises that focus on your abdomen. After you do all these complex exercises, remember to have your cool down exercise to prevent any forms of strains to your body. A healthy combination of training, discipline, diet, and exercise is the right way to get your flat toned abs. Get more tips here

Stomach Fat Burner

slim waistline

In this article I will cover some practical stomach fat burner ideas. You can succeed at stomach fat burning with a plan. The problem of obesity has become a great concern for many already because the lifestyle of today’s generation is more on less walking, and more typing most of the day. We have grown to live an immobile lifestyle. But if your not obese, but you already notice that tummy fat slowly building layers around your trunk, then it’s about time indeed that you take time to know how to lose tummy fat. If you decide on doing one thousand crunches as a way of how to lose tummy fat, then you are definitely going the wrong way. Crunches are good, but by themselves they are not the most effective way to burn through those thick layers of fat. If you want to lose the fat around your belly, then you will have to lose everything else. This means that you don’t focus your exercise alone on your abdomen, but rather on the whole body. Set a realistic goal as well. How to lose tummy fat should not be as hard as you think it is. Stomach fat burner can be a reality for you if you do things that fosters stomach fat burning. 


The problem with us is that we want the results in an instant. So we make goals that are far-fetched. While it’s alright to imagine yourself in that hot bikini or trunks, imagine yourself taking every single step towards that. And that means having to go through each day achieving a goal for that day. For instance, your goal for today is to walk around the neighborhood, or drinking 2.5 liters of water or not eating junk food for today. That’s a great realistic goal, and very effective indeed. You have to put a challenge on your workout as well. If walking around the neighborhood already seems easy to you, put a little more intensity in it by brisk walking and later on jogging. You may even want to add more minutes in it and throw in a set of 5 pound ankle weights for resistance. These are just really simple ways on how to lose tummy fat. Don’t stress yourself into thinking it is hard and impossible, because really, it isn’t. It’s like a good game of chess, it requires planning and a strategy and you can come out victorious every time.

Two Free Ways to Lose Weight Immediately

I know you think I’m a snake oil salesman, just by saying that I have two free things you can do today to help start losing weight instantly, without selling you any diet books or exercise guides, and really without even making you learn anything new. But I’m not. In fact, I hope you’ll give me a fair shake, because I’ve got something awesome to share with you. These are two free ways to lose weight immediately.  My first suggestion is extremely simple: eat more slowly. Eating more slowly gives your body more time to alert your brain that your belly is full. A recent article about this calls it “mindful eating”: When eating it take somewhere close to 20 minutes for your mind and belly to realize you are full. If you eat too fast you might be onto your 2nd or 3rd serving before your mind and stomach figures it all out.  


Hormones deliver the message “I’m full!” to your brain, but they take 15-20 minutes to get there regardless of how much you’ve eaten. So if you eat slower, you’ll get that message without eating as much “extra” and therefore without consuming as many calories, and as much fat. So simply reducing the amount of food you eat at a single serving, if you think about it, this simple tip can have immediate impact on your weight loss efforts. As for the second simple, free diet tip: Drink more water. Science Daily points out that water can help you feel full, does not contain the sugars and fat builders that sodas include, and avoids dehydrating caffeine. Basically water is the fluid of life, and it’s healthier for you to drink it without any sugar and carbs that your energy drinks and sodas contain. It helps all your cellular processes and helps you feel healthier, because it helps you be healthier.


drink more water

Caffeine can pick you up, but it also dehydrates so it is counterproductive to drink caffeinated drinks all day. You may improve your taste for water by getting a Brita filter or by buying bottled water in bulk at a sam’s club, BJ or costco warehouse, because in many cities it does taste better and have fewer impurities than municipal tap water. You will quickly get use to the taste of a pure and refreshing bottle water and avoid those sugary drinks. Whatever you do, drink more water!  Follow these two free ways to lose weight immediately.

Best Way to Build a Six Pack – 3 Killer Ab Exercises to Get Ripped Six Pack Abs


If you are looking to build your six pack abs then you need to know the best ab exercises to include into your workouts. We will cover the best way to build a six pack. There are loads of ab exercises out there, and below I will reveal to you 3 of the top ab exercises you should be doing to build your six pack abs.


Hanging cork screws. Simply put, hanging cork screws are basically leg raises but to the sides instead out in front of you. These are absolutely awesome for building your lower abs. You start by hanging on a pull up bar or a scaffold bar then you raise your legs up to one side then back down again then raise your legs up on the opposite side. This is one rep. When you do these though make sure you keep your legs as straight as you can, if you bend your legs too much you wont get the full benefit of the exercise.


Planks. Planks are another great exercise to do to build a rock hard set of abs. Doing planks will also help to build your core strength too. They are very simple, all you do is lay down on your front with your arms in front of you, but with your forearms on the floor. You need to be in a fixed position so you are off the floor with just your forearms and toes touching the floor and supporting you. You stay in that position for as long as you can, it really works your core and is awesome for building a six pack.



Side planks. Side planks are pretty much the same as normal planks accept you are on your side instead of your front. With side planks you turn on your side using the side of your forearm as support. Keep in a nice fixed straight position and hold it there for as long as you can. These are also great for building a strong core and will really engage your abs.


A good workout using the front planks and side planks is to hold it first in the front plank position for as long as you can and then change to the side plank position when you can’t hold it any longer. Then again change to your other side when you can’t hold the position any longer. These plank exercises are killer workouts for your abs so make sure you start including them in your workouts at least once a week. Doing just these 3 exercises will give you rock hard abs; a plank is one of the best way to build a six pack

Lose Stomach Fat in a Week – Try These 7 Simple Tricks to Lose Your Belly Fat!

workout training

It is not as hard as you think to lose stomach fat. Here are seven simple ways that you can reduce the size of your waist rather quickly:


1. Cut High Calorie Foods Out of Your Diet! The fat that makes you have a bigger stomach is fat that the body has stored. In order to force the body to burn this fat, you have to cut down on the number of calories that you eat so that the body burns more than what it takes from your food. You don’t have to starve, but you do need to eliminate certain items such as fast food, bars, chips, beer and alcoholic drinks, pop and fried foods. Eat more fruits and vegetables that cause the body to work harder to digest them.


2. Eliminate Bad Carbs From Your Diet! The body does need carbohydrates for energy, but there are two kinds of carbs – good carbs and bad carbs. The bad carbs are ones that you eat in refined or processed food. Examples are white rice, white breads, sugared cereal, sweetened drinks and soda pop. Fruits, vegetables and whole grains are examples of good carbs.


3. Reduce the Amount of Alcohol You Consume! There is no nutritional value in alcoholic beverages and the calories you consume in the drinks are stored as fat. You must be able to work them off.


4. Exercise on a Regular Basis! When you want to reduce belly fat, you do need to exercise on a regular basis in addition to making sure that you control the foods you eat. How To Get Abs is a good source of information about the best exercises you can do to reduce your belly fat.


5. Don’t Eat Late at Night! Usually when people eat late at night they go to bed soon afterward. When they do this the body does not burn off the calories because it doesn’t need to produce energy and as a result late night snacking causes weight gain.


6. Add Power Foods to Your Diet! One of the best ways to lose weight and belly fat is to make sure you have certain foods in your diet. These include proteins, nuts, eggs, berries fat-free drinks and dressings, Whey powder, fruits and vegetables.


7. Give Up Smoking! Smoking is an unhealthy habit that increases your risk of getting cancer. It also raises your blood sugar levels because it stimulates your response to stress.


Follow these tips and you can Lose Stomach Fat in a Week, it is partially that simple. Check out of my weight loss podcast.

Weight Training For Women – How To Get Started


This is the perfect time to organize your life for a brand new body. Whether you are looking to expand on a new adventure or whether you are looking to improve your fitness level, weight training for women is a very exciting path to travel on. There are so many health and confident benefits for every participant. This article will address some of the basic steps you need to take to get started as soon as possible. First of all you are going to need a training program. Specifically you will need a program that is very detailed in the type of workouts, body safety and workout goals required. This is very important. Without this type of help you will not be able to move forward.


There is a right way to do things then there is the wrong! Which is completely the opposite of what I want you to achieve. Your trainer should provide you with a varied and interesting workout to keep you motivated. It would be to your advantage to have your program detailed enough so that you are working different body parts each time you workout. You should also have adequate time for rest and recovery between your sets. This is just as important as the workout itself.


Believe it or not, your muscles do need to rest. Cardio is helpful but not as much when you are weight training. Therefore finding a trainer who is aware of this aspect is vital to your success. Fortunately for me the trainer I have keep in touch with are of high workout standards. One in particular knows how to get the best out of each workout in the shortest amount of time. That means I am getting terrific results when I just need to know anything new in terms of muscle behavior and new workout tips. She is very detailed and sympathetic to my needs. Best of all she is an online trainer and reachable at anytime of the day for me if I should have any question at about anything I don’t specialize in! I hope you can find a trainer just as good as the ones I deal with from time to time.


Women’s Weight Training Exercises


There are several women’s weight training exercises I like to include in this training program. Some of these are the Push Press, One Arm Rowing with Back Step, and Walking Lunges. One of the reasons I like to prescribe these exercises for Women’s Weight Training is because they are energy costly. Or in other words they are very demanding and expend calories during and afterwords, the calories does not stop burning when your workout ends, but many hours later; that is the beauty of exercise it keeps on giving long after the workout ends. Another this is each exercise targets more than one muscle; so it is time-efficient more than other exercises that target only isolated muscles. Compound exercises or exercises that works many muscles are considered super exercises or the power house of exercises, exercises such as deadlift, squats, clean and jerk, among a few others; these exercises are at the top of the hierarchy of exercises.


Regardless, I will provide you with the instructions of the three exercises, and you can perform one of the three and supplement it with other less demanding exercises if you are just starting to exercise with weight training. These are exercises that work primarily a muscle or two. The Three Women’s Weight Training Exercises are The Push Press (dumbbells or Barbell) – Hold the dumbbells next to your collar bone, and stand with your feet parallel to each other and a little wider than the hip-width stance – Begin the exercise squatting partially (a quarter of a squat), and then forcefully stand straight while you press up with the dumbbells. One arm rowing with back step (using cable machine or tube resistance) – Stand at 12 o’clock facing the anchor of the resistance tube – With the right hand hold the tube (the tube should not be too loose nor too tight to pull) stand with the feet parallel to each other. – Squat about knee-level or higher – With the right hand perform the rowing motion, and at the same time take a step back and turn to 3 o’clock with the right leg – Repeat for the prescribed number of repetitions then switch to the left hand. Walking lunges (hands free or prisoner pose which is more demanding for balance) – Stand with both feet parallel to each other and with a hip-width stance – Take a fairly long step with the left leg and squat slowly until the right knee is behind you and almost touches the ground – Repeat the same for the left leg And make sure you perform the same number of repetitions equally for each

Arm Toning Exercises That Will Give You Sexy Arms


Lately, I have been I have been focusing on doing arm toning exercises more during the past few weeks because I have been neglecting them from my previous workouts. Whenever I switch my goals to fat loss and start doing multi-joint movements like squats, lunges, military presses, etc, my arms are usually the last thing I think about in terms of training. To fix this, I do some arm toning exercises after my multi-joint exercises whenever I have time after my regular workouts. Before I move on with the topic at hand, I want to make sure you do not get the idea that simply doing arm exercises by itself will help you get rid of your arm fat. You know what I’m talking about: it’s the fat that “jiggles” whenever you wave bye bye. The only solution to losing this area of fat is to lose fat all over your body. The same goes for belly fat and other stubborn areas of body fat. However, these arm exercises will make your arm muscles more visible as you lose weight. The result is a “toned look” for your arms just like you see in celebrities like Jessica Biel, Courteney Cox, and Jennifer Aniston, just to name a few.


The Top 3 Arm Toning Exercises for Sexy Arms Bicep Curls Bicep curls are probably the most common exercise for toning the arms. These are the muscles on the upper, front part of your arm. To perform this exercise, hold a dumbbell or a barbell in both hands with your arms straight and palms facing away from you. Slowly curl your arms towards your chest and slowly lower to starting position. The most common mistake in performing bicep curls is not concentrating on the lowering or negative part of the exercise when one is coming back to a resting position. To get the maximum benefit from this exercise, do them as I described in this post. If you do not access to the gym, you may use resistance bands in replacement of dumbbells or barbells. There are other variations to bicep curls such as hammer curls where your palms are facing each other during the lift. This helps you target a different area of your biceps. You may also squeeze your curl at the top to get more muscle contractions from this exercise.


Deltoid Raises or Lateral Raises. The deltoid muscles are the muscles on the side of your upper arms that are shaped like a triangle (for your information, deltoid is Greek for triangle). These muscles are smaller compared to your other arm muscles so you would not need a lot of weight to perform deltoid raises. In addition, because you are lifting the weights away from your body, you are losing leverage which will require lighter weights. Most women can start with 5 lb weights in each hand or the lightest resistance band. Men can start with 10 lb weights for beginners. To perform lateral raises, hold a dumbbell or resistance band handles in each hand. If you’re using resistance bands, you will step on the band with one foot to hold the band in place. Start with your arms resting on your sides with palms facing towards your thighs. Lift your arms slowly towards shoulder level or until they are parallel to the ground. Slowly lower down your arms to starting position and repeat. You may also position your palms facing forward during deltoid raises to target a different part of your deltoid.


exercising Tricep Extensions The triceps are the muscles on the back area of your upper arm behind the biceps. Tricep exercises can be called many different names but all of them require extending the triceps. So, for the purpose of this article, we will call them tricep extensions. The most common way to perform tricep extensions is overhead while standing up or laying down. To start, hold light dumbbells and extend arms overhead with your palms facing each other while standing or laying down. Slowly lower the weights behind your head being careful not to hit your head with the weights. Slowly go back to starting position and repeat. You can also perform tricep extensions with ropes, cables or bands. For instance, most resistance bands come with a door attachment which you can place close to the top of a door hinge to create some distance between your hands and the other end of the band. Face the door and hold the band handles with your palms facing each other. Your arms should create a 90 degree angle at your elbows. Press down with the band handles and lock your elbows to contract your triceps and slowly go back to starting position. This is one repetition. The same action can be done with ropes and cables.


Here is a great example of a 3-minute Arm workout just for biceps and triceps designed to be a short-workout to be done after your regular training: To be done with 4 sets of 6 repetitions Choose a weight you can normally lift for 8 repetitions but only perform 6 reps Bicep Curls – 6 reps at 1-0-1 tempo (lower 1 second, no pause, return to starting position for 1 second) Tricep Extenstion – 6 reps at 1-0-1 tempo Craig didn’t include this but you can add Deltoid Raises for 6 reps also at 1-0-1 tempo Do not rest in between each exercises. Rest 1 min after all 3 exercises and repeat 3 more times for a total of 4 sets. The first time you do these arm toning exercises, you may feel a little sore the next day or so. To avoid being to sore to the point that you can’t straighten your arm, make sure you stretch or foam roll the muscles you just trained as soon as you’re done with your workout. If you still feel soreness or tightness the day after your workout, make sure to keep stretching or foam rolling that area to prevent further tightness. Make sure you enough protein, and yes protein can cause you to tone up and lose weight(fat weight).

How to Flatten Your Stomach – Eat Well, Sleep Well

A well toned body and a flat stomach definitely gives you a very attractive appearance and  personality. In the present era when being in shape is the new norm along with fashion and  great looks, it is very important to get rid of that extra flab in your body unless you want to be the odd man out. Getting a flat stomach involves various kinds of activities that you need to perform effectively. Your diet, your sleeping habits and your work-out routine contributes to the kind of body you have.


Diet is an important part of getting a flat stomach. You need to make sure that you do not eat obesogenic food. This involves cutting the consumption of high calorie and fat rich food. Fast food and fried meals are the most popular sources of fats. Avoid eating fast food too often and curb you desires for food that are fried and high on starch food. Perhaps you would need to deprive your taste buds of a good taste for some time in order to get a flat stomach. Instead you need to eat protein rich food and increase the consumption of vitamins. Fruits and vegetables are the healthiest kind of eatables that you can find. All fruits are beneficial for your weight reducing stint. Similarly, make sure that you include a lot of vegetables in your daily meals.


Eating habits contribute a lot to a good metabolism. If you are in the habit of pigging out on your meal once a day, you need to stop immediately. It is recommended that you eat 4-5 small meals in a day rather than eating 1-2 heavy meals throughout the day. This helps in improving the metabolic activities in your body. Make sure that you have breakfast in the morning. Do not skip your breakfast. Researchers have found that those who skip their meals have a higher tendency of gaining weight than those who don’t. Exercising regularly is a must if you want to get rid of your belly. You need to make sure that you do not miss a single work-out session to compound your weight loss result. Also make sure that you do not over work your body. Increase the number of repetitions and exercises day by day. The process of getting flat stomach is a gradual one and does not happen overnight, so be prepared to give it time.


You need to concentrate on exercising your abdomen the most. Make sure that you do not avoid other exercises. Crunches and sit ups are very effective and you need to perform these on a regular basis. However a morning jog would do a lot of good to your cause. Your sleeping habits also contribute a lot to your abs building stint. If you are in the habit of hitting the sack in the wee hours of the day, you need to correct your habit. Make sure that you go to bed at a decent time and wake up early in the morning. You may not realize it but your sleeping habits affect your body to the maximum. Your body needs proper rest at the proper time. The fresh air of the morning breeze is advantageous to the core, so try to expose yourself to the early morning while well rested and awake. Your diet, sleeping habits and work-out sessions define your body shape. Performing these activities in the right way will definitely help you get a fantastic stomach for good.