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4 Exercises to Help Lose Belly Fat

admin — Sat, 19 Mar 2016 11:51:47 +0000

Regardless of how many times you say you love your belly fat and your love handles, you are most likely to have wished they could disappear at least 50% of those times. It is important we love and take pride in our bodies regardless of the shape or form they are in. However, in loving and taking pride in our body, it is essential that we work towards making those bodies, the best version of themselves (No, belly fats and love handles are NOT the best versions of your body). Making our bodies the best version of themselves requires the right food and exercises. Different exercises focus on different parts of the body so the type of exercises you do matters.

Below are some exercises that are sure to help you lose your belly fat:-

1.Bicycle

Bicycle focuses on your sides (the oblique muscles). By strengthening these muscles, whilst losing weight, you are able to develop a smooth silhouette (goodbye to love handles). This exercise basically incorporates the crunch into the normal bicycle movement. To do this;

Lie flat on your back with your hands behind your head
Pedal as you would on a bicycle making sure your thigh forms an angle of 45 degrees with your abdomen each time you lift them
In addition, whilst pedaling lift your head up so the elbow opposite that knee touches it (i.e. right elbow touches left knee)

2.Vertical Leg Crunch

The vertical leg crunch is almost like the traditional crunch. However, it focuses on your sides as well as the front of your belly (the oblique and rectus abdominis muscles respectively). This routine involves you;

lying flat on your back, with your arms behind your head
lifting your legs into the air and crossing them (knee over the knee)
Then lifting your shoulders off the floor as in a “sit-up” whilst your legs are still in the air.

3.Leg Lifts

This exercise routine is really easy and also helps in strengthening your sides. All you need to do is;

Lie on your side
Lift one leg up until it makes an angle of 90 degrees with the ground and forms an ‘L’ with your body
Keep it up for approximately 5 seconds and bring it back down

4. Cardio exercises

It is important to include at least two cardio exercises in your routine. It could be jogging, skipping or running. Although cardio exercises don’t focus on only your abdomen. They cause a generalized loss of fat, making you lose body fat as well as belly fat. One advantage they have over other exercises is that they also help maintain the health of your heart and lungs.

Conclusion

Losing belly fat should always include both cardio exercises and strength exercises which focus on the abdominal muscles. This is because cardio focuses on fat loss whilst the strength exercises focus on muscle building. It is important to also make sure you eat right and make these exercises a routine practice so that your belly fat loss lasts.

A good idea for making the most of your fitness plans is to hire a personal trainer. We can help you get connected with male and female personal trainers who can provide one on one or group sessions. Please get in touch with us at:

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Beneficial And Efficient Ways To Reduce Belly Fat

admin — Tue, 15 Mar 2016 02:30:08 +0000

If belly fat has been a issue for you over the years, then this is definitely for you. There so many negative effects that comes along with belly fat, which is both psychological and physical. Physically, belly fats puts you at a greater risk of illnesses like diabetes, obesity and diseases. On the other hand, it also has some negative psychological effects. Stats has shown us that people who have a lot of belly fats are more prone to low self-esteem, which often lead to depression.

Running

If you are looking to start losing belly fat as a beginner, then running should be one of your early choices. It’s an effective way to burn belly fats and also lose calories because it keeps your heart rate up. Running can be part of your interval training routine in order to prevent doing the same fixated workouts all the time.

Jogging

If you are not into running or finding it difficult to endure running, you can simply try jogging. Studies show that jogging can help you stay fit, healthy and fight obesity. It can also help to burn belly fat and easily break down excess body fat.

Walking

Walking is an efficient beginner’s workout. It’s a low impact exercise that can boost your metabolism and increase heart rate. Brisk walking for about 30-45 minutes every 4 or 5 days a week can gradually change your weight by burning excess fats and therefore reduces belly fat.

Bicycling or bicycle Exercise

Bicycling is another low impact exercise which also helps to burn a lot of fat and calories during a 30 minutes bike ride. Even without a bike you could better still just lie on a mat or floor and do the bicycle exercise. Keep both hands on either sides or behind your head. Now lift both legs in a way that your knees now form a 90 degrees angle. Then bring your left knee to your chest and leave the right one out while you try to meet your left knee with your elbow to have a perfect crunch. Alternate bending the knees as if you are using a bicycle.

Crunches

This is one of the best belly fat burner exercises that can easily burn belly fat fast, especially when combined with a proper diet.

Planks

Planks is also one of the best exercises for a toned and flat stomach because it works most of your stomach muscles including the hips and back.

Other ways to reduce belly fat involves:

Eating more protein
Drinking a lot of drink
Reduce Sugar intake
Consumption of more Vitamin C and Fiber

Conclusion

No need to beat yourself up on yourself because you can cut down any type of fat by exercising and having a low carb diet. There are many reasons for why teenagers and adults have belly fats which includes Genetics, metabolism, hypertension, hormonal changes, diseases, and overeating, sanitary lifestyle.

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Stop Eating These 4 Foods If You Want a Flat Belly

Valentine Oliver — Sun, 06 Mar 2016 02:12:43 +0000

Every normal person has a picture in their mind of how they’d love to physical look like. But the issue however, is that many of them are not ready to take bold steps towards that dream of theirs. This is mainly because they have in mind that it would take too much work and effort. Albeit this might be true, it doesn’t mean it is totally impossible. All you need to do is to one step at a time, and with patience and perseverance, you would surely get there.
The first step you would have to take is eliminating certain foods from your daily meal plans. These foods not only cause physical discomfort but are also a barrier to getting the abs of your dreams. Whether it’s from bloat or you’re carrying those last extra five pounds around your middle, do yourself a favour and cut these 4 foods out of your diet now.

1. Soda

Soda not only adds extra calories to your system, but these carbonated drinks can often cause excessive bloating. So even though it is true that some sodas are very low in calories, they can still cause gas to get trapped in your stomach. A huge step towards reaching the abs of your dreams would be scratching these drinks off your diet lists.

2. Alcohol

People will always have their various reasons for taking alcohol and to some extent, it’s actually justifiable – because studies have shown that regular, moderate consumption of 5 to 30 grams a day of an alcoholic beverage can reduce the risk of heart disease in men by 51%.
Nonetheless, it poses two problems: Firstly, just like sweets, it has a very high caloric content with little or no nutritional benefit. Secondly, when it comes to alcohol, drinking one drink often leads to drinking more. So indulging in alcohol just for one night, can lead to consuming hundreds or even thousands of extra calories that you would normally not have consumed. And of course, when you’re drunk or tipsy, you end up making bad eating choices.

3. Refined carbohydrates

Refined carbohydrates are also very tempting and they’re always very easy to prepare. However, if you’re looking to have a better-shaped belly, you must avoid these foods as best as you can. If your choice carbs are made of white flours, start to weed those out of your diet because they get digested very quickly, causing a spike in your blood sugar and insulin levels. Scientist claim that since insulin is known as a “fat storage hormone”, the more insulin circulating in your blood, the more likely your body will convert the carbs you eat into fat and will store them mostly in your stomach.
Instead of white flour, switch to whole wheat flour and instead of eating more of carbs, add more lean proteins to your daily diet.

4. Dairy

Even though it’s through that dairy is a great source of calcium, if you’re looking towards a flatter belly, you may want to avoid it. Especially if you’re lactose intolerant, consuming anything containing dairy can cause gas and bloating. You can choose aged cheeses and yogurts, which are lower in lactose.

Conclusion

Having that flat stomach that you’ve always dreamt of is can come into reality. Your first step however, should be eliminating these foods from your daily meals.

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4 Foods That Literally Turn To Belly Fat

Valentine Oliver — Wed, 03 Feb 2016 19:30:56 +0000

The same way cocaine and other hard substances go straight to your brain, that’s the same way some foods go straight to your belly and get stored as fat, and no one wants that.

Belly fat has been linked to increasing the risk factors for so many illnesses, including; heart disease, diabetes and Alzheimer’s, just to mention a few. Where your body stores calories is completely dependent on the hormones, and some foods particularly trigger the exact the right hormonal reaction for turning food into fat.

Recent research has identified the 4 most common foods that instantly turn to fat, and the tricky thing about these foods is that they’re so delicious and hard to resist.

1. Potato Chips

Apart from the fact that potato chips are filled with saturated fats, which end up causing abdominal fat gain, their main negative effect on the body is that they can never get you satisfied. They just put you in a position where you keep wanting more and more and before you know it, you’ve accumulated much more belly fat than you would have ever anticipated.

Studies have shown that daily consumption of chips can add nearly two pounds of flab to your body every four years. This tells you that if you cut out chips, you could lose more than half a pound of fat directly from your belly, without even starting a weight loss program.

2. Diet Soda

They tell you that if you want to maintain your weight, all you need to do is to cut out sugary beverages and replace it with diet versions. Well, this is a common misconception that you need to correct with immediate effect.
Recent studies have found that people who indulge in drinking diet sodas often get a wider waist circumference over time. This means regular diet soda drinkers have a higher risk of accumulating belly flab than those who don’t indulge in the beverage.

3. Pizza

During my research, I saw a quote that got me really smiling. It said and I quote “Pizza, a night at the hut, a lifetime in the gut”. Pizza has a large concentration of saturated fat that often turns to into belly fat.

Researchers have found that unlike other fats, saturated fats are more likely to be stored in the stomach. So next time you’re having a pizza evening, think about how much fat you’ll be adding to your tummy. You’ll probably realize that it’s really not worth it.

4. Fruit Juice

You’re meant to believe that they come from a natural source and so there could be nothing possibly wrong with them. Well, the truth is even though a 100 percent fruit juice is still better than sugary drinks, they still pack up to about 36 grams of sugar per cup, which is still really bad for your stomach.

Conclusion

You can take control and choose today how flat you’d prefer your stomach to be. Remember, to achieve this, you’re going to need to cut these foods out of your diet.

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5 Foods To Avoid If You Want To Lose Belly Fat

Valentine Oliver — Mon, 18 Jan 2016 00:00:57 +0000

Don’t be deceived by the common misconception that once you’ve reached 40, your belly is supposed to get bigger. The reason why your belly gets bigger has nothing to do with your age, and is mainly caused by what you eat. Just like there are foods that will help you lose belly fat, there are also foods that do the exact opposite. Don’t wait till you’re older before you start cutting down on these foods; the time to start is now, and here are 5 foods that you should start cutting down on, with immediate effect:

1. Refined grain

When it comes to grain, it’s always healthier to choose the unrefined stuff like whole wheat, brown rice, quinoa, just to mention a few. White rice, white bread and white pasta are bad for your health in general. Research has shown that people who consume whole grains in addition to a healthy diet of fruits and vegetables, etc, lost more weight around the belly region than people who were keeping the same healthy diet but still ate refined grains.

2. Potato products

Inasmuch as potato chips taste so great and crunchy, you need to know that it adds a lot more weight to your body weight than any other food. Studies have shown that potato products are the foods that add weight the most in the body, especially around the belly region.
A particular study conducted for 20 years showed that people who ate potato products gained about 3.35 pounds every four years, which makes it about 17 pounds in 20 years.

3. Red and processed meat

I’m sure this is not the first time that you’ve heard that red and processed meat is bad for your heart’s health. But you probably didn’t know that they are also bad for your weight.
The same 20-year study, quoted above, found that people who often consumed red and processed meat gained about an extra pound every four years.

4. Frosting

This is probably not the first time you’ll be hearing that frosting adds some extra pounds to your weight, and perhaps you still indulge but console yourself with the thought that “It won’t hurt to just have it once a week”. But then, this food is known for making you want to have more, and if you can’t resist, you end up just eating more and more.
Frosting is not just bad for your cardiovascular system, but is also bad for your weight.

It contains a lot of trans fats and these fats are the unhealthy type that particularly causes your belly to grow fat. You can also find trans fat in most baked foods, pizza, etc.

5. Diet soda

Most people get carried away by the zero-calorie labels that they see on soda and so they feel free to take many as they possibly could. But the truth is that diet soda actually does more harm than good to your weight. A lot of research has been done on this issue and the results have been the same. Drinking diet soda constantly can make your body vulnerable to insulin and glucose intolerance, and these are the two main factors known to lead to weight gain.

Conclusion

One of the best ways to fight against belly fat is by choosing what you eat carefully. Exercise will help you lose enough belly fat, but if you don’t carefully select what you eat, exercise wouldn’t have as much effect as it ought.

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6 Foods That Help Kill Belly Fat

Valentine Oliver — Thu, 14 Jan 2016 18:55:07 +0000

Losing weight is no easy task, but with the help of an appropriate diet and exercise, you can make it a reality.
One of the parts of the body that overweight people are ashamed of most is the belly. Good news however is, there are foods that you can actually eat to aid you loose those fats in your belly region. These foods are not hidden on some faraway island, they’re actually foods that we come across in our everyday lives. We just probably never knew that they are natural fat burners. Here are some foods that you need to embrace for a healthier looking belly.

1.EGGS

Contrary to certain beliefs, eggs are actually not bad for you. It is true that they might contain cholesterol, but then it has been proven that the cholesterol that you eat has little impact on how much cholesterol is in the blood.
Eggs are loaded with fat-burning protein that help keep you feeling full for a longer period. They also contain other nutrients like vitamins B6, B12, A, E, D and K, folate, calcium, iron, lutein, choline, zinc, phosphorus and omega-3 fatty acids.

2. Green tea

Research has shown that drinking green tea every morning is one of the best ways of dealing with belly fat. It has been discovered that a substance found in green tea known as catechins can trigger weight loss by stimulating the body to burn calories and decreasing body fat.

Green tea helps in regulating your blood glucose levels and this in turn helps prevent an insulin spike, reducing the storage of unwanted fat.

3. Avocado

Avocados are loaded with nutrients that help reduce belly fat. They contain a large amount of protein, fiber and monounsaturated fats. These three nutrients see to it that you have reduced cravings by keeping you full for a long period. Choose to add avocados to your everyday meals and they will help kill belly fat.

4. Berries

Berries are loaded with so much fiber, which helps to slow down sugar absorption and make you feel less hungry. Blueberries, blackberries, strawberries, raspberries are all loaded with a lot of nutrients that help your body fight off cravings.

5. Dark chocolate

Dark chocolate contains antioxidants and natural stimulants like theobromine and caffeine that help your body fight and burn fat. Just like avocados, dark chocolate contains monounsaturated fats, which help your body deal with cravings. It also contains other nutrients like vitamins, iron, magnesium and potassium which are all healthy for your body.

You must also be mindful of the kind of the chocolate eat, however. Go for dark chocolates that contain 78% cocoa and above.

6. Beans

Beans are definitely one of nature’s best gifts to mankind, and are packed with nutrients. They not only contain a high amount of protein and fiber, which help you stay full for long, but also contain nutrients like vitamin B, potassium, calcium and folate to name but a few. Beans are undoubtedly one of the top weight loss friendly foods.
It is true however that beans can be gassy. So to fix this problem, wash your beans properly and soak them in water overnight before you cook them.

Conclusion

Weight loss doesn’t have to be as challenging as most people think it is. Eat more of these 6 foods, follow your workout plan and you’ll surprised how much weight you can lose within just a few months.

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5 Proven Ways To Lose Belly Fat

Valentine Oliver — Sun, 10 Jan 2016 04:00:31 +0000

Most people don’t consider themselves excessively fat or heavy, and therefore do not see the need to exercise. The fact that you’re normal weight doesn’t mean you’re not facing the risk of becoming obese. The fat under the skin isn’t really the big issue here, it’s the excess fat around your belly and abdomen you should be worried about. So the fact that you have a normal weight, might not exactly be the whole story.
To check for your belly fat, you can easily use a measurement tape to check for the circumference around your waist. Anything above 120 cm (40 inches) in men and 88 cm (35 inches) in women is known as abdominal obesity.

There are actually very few ways that have been proven to effectively help burn the fat in the belly region more than other areas of the body. However, these 5 ways have been tested and proven to be effective in burning belly fat.

1. Take sugar and sugary beverages as enemies

The Simple fact is that sugar is bad for your health. Sugar is half glucose and half fructose. The glucose is already in its simplest form, so the body does not expend much energy in breaking it down which causes it to get stored as fat quicker than most types of food.

But the fructose is the main problem here.Fructose can only be broken down by the liver in small amounts, so when you take in a lot of refined sugar, your liver is flooded with fructose and is forced to turn it all into fat. Excess fructose increases belly fat and also liver fat, which in turn leads to insulin resistance and other metabolic problems.

2. Eat more protein

Protein is generally the best food to eat if you plan on losing weight. Your body burns a lot of calories when it breaks down protein. And also, protein fills you up and therefore helps reduce cravings by about 60%.

A lot of research has been done with regards to this and the results have been the same. One study in fact showed that the amount of protein consumed was inversely proportional to the amount of fat in the belly. So the best thing you can do for your belly is to simply eat more protein.

3. Keep yourself hydrated by drinking a lot of water

A lot of times thirst might seem like hunger. So it’s important that you always keep yourself hydrated to avoid eating more. Staying well hydrated throughout the day will also help you deal with cravings. Another major reason why you should always have a bottle of water by your side all the time is because of it’s effects on your metabolism.

4. Eat foods rich in viscous fiber

Viscous fibers are good for your health in general. And they also help you burn more calories because they take a longer time to digest.

This fiber forms a gel that sits in your gut. This gel slow down the whole digestive process, thereby causing your body to expend more energy which in turn leads to burning more calories. This also causes you to feel full for a prolong period, therefore reducing cravings and hunger pangs.

The best way to eat more viscous fiber is by eating more legumes, vegetables, fruits and some cereals like whole grain oats.

5. Do more aerobic exercise

Effective dieting is a very efficient way of losing weight, but exercising is also as important. Aerobic exercises especially, will help you burn a lot of calories. Many people spend a lot of time doing abdominal exercises like crunches to help them lose belly fat.

Well that won’t really be of help for burning fat specifically. Abdominal exercises only help you build muscles and those muscles can’t be seen until the fats around your abdomen is gone.So spend more time doing cardio exercises like walking, swimming, jogging.

Conclusion

Losing belly fat should be one of your priorities because it puts you in danger of other health complications. These 5 tips are sure to see you making progress on your mission of burning belly fat.