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If you have tried to lose belly fat and not gotten the results you wanted, it might not be your fault.
The belly is one of the hardest areas on the body to lose weight.
The fat that is around your mid-section is often much more harder to lose than toning up the other parts of your body with the correct workout plan and good diet.
Here are some keys that will assist you in being able to lose your fat belly and make sure that you don’t leave any other body parts behind.
So if you really want to learn how to lose your fat belly, take a look at some things below that you want to take not of and use effectivley.
Click HERE to learn some strange workouts (science based) that actually burn belly fat quicker than boring cardio.
The first thing that you want to do before starting to exercise is to cut all of the sugar out of your daily nutrition.
Foods with a lot of sugar in them plant the most fat right on your belly.
Your belly does not get worked out as much on a daily basis as most of your other body parts, such as your legs and thighs because you are walking around all day.
Start in your kitchen and throw away all foods that are not good for you.
This is difficult to do, but very necessary, that sweet tooth can get you in trouble when you are trying to lose your belly fat.
You are also going to have to make sure that you are completing the proper exercises to be able to lose the fat around your belly.
There are plenty of great exercises such as abdominal crunches and other routines that you can work on which especially target your belly, and help you get rid of that belly fat.
You are going to have to be committed to losing the belly fat if you want to see results and make it work.
You can’t slack off with either the nutrition or exercise, because it will make it harder to reach your goals on time.
The best way to do this is to make your new eating and workout habits part of your lifestyle and daily routine.
The first few days are going to be the hardest and you will probably be getting some intense cravings, but once you get past the first few days your cravings will cease.
The very first few weeks are going to be tough, especially fighting some food cravings, but once you make it past the first few weeks they should all but go away.
When you start to get into a groove and seeing results, you will see that it just keeps getting easier to stick with it.
Click HERE to learn some strange workouts (science based) that actually burn belly fat quicker than boring cardio.
This is a review of the cookbook Eating For Life by Bill Phillips.
I purchased this book after reading Body For Life also by Bill Phillips.
One of the main reasons I bought this book was that for each recipe it gives you pictures of that actual things you need to buy from the grocery store.
The recipe part of the book is broken down into 6 main parts:
- Nutrition Shakes
There is a good introduction which is fairly brief explaining how to eat healthy and breaking down some myths about food.
I must say that I like this book a lot more than many of the other cookbooks that I have because it’s broken down into section based on what type of meal you want to make, quick and easy instructions, and a good variety of meals.
I even recommended this book to my parents and they went out and bought it, so that should tell you something. Although my parents don’t use it as much as I would like them too!
One thing that I’m not crazy about in this book is the different kinds of protein shake recipes. I find that you really have to make them a few times each and experiment with different types of ingredients and also how long you blend it for to make it the right consistency and taste.
Other than that, this cookbook is easy to use, the food tastes good, and it’s healthy. I would definitely recommend getting this book.
Some of my favorite recipes in the book that I make a lot are:
The meatballs from the spaghetti and meatballs recipe, I have used turkey and also buffalo meat. I like to add two tablespoons of olive oil to the recipe so they don’t dry out too much.
Albacore Tuna Casserole – My girlfriend doesn’t like this one, so I have to make it when she’s not around.
Baked French Fries – the Colorado Buffalo Burger recipe has a side dish of seasoned baked fries made with white potatoes. I make them with sweet potatoes and they are awesome!
Click below to check out the book on Amazon:
Eating For Life
You finally get home, just wanting to take your shoes off, and the trash smells like something died, dishes are piled in the sink, and you still need to make dinner.
The workout you said you would do before work now gets pushed to tomorrow (again) and your bathing suit body will have to get put on hold (again).
We’ve all been there.
Or are there.
Click HERE to learn the 5 foods that fight abdominal fat.
But wait, LOST is on tonight and you would have to have a space ship land in your backyard to miss it.
You scarf down a microwave dinner, throw the dirty dishes in the dishwasher, and put that rancid trash on the deck until the morning.
So, Mr. Rogers………sound like a typical day in the neighborhood.
You want those fast abs, but s**t happens…
Well, this is why an exercise bike can be your saving grace.
Park that puppy right in the front of the tv and start peddling to the intro music of LOST, or 24, or whatever tickles your fancy on the tube.
Just make sure it’s a quiet bike, not one of those 1972 jobs with the fan for a wheel that your neighbors can hear.
Before you know it, the ending credits are appearing out of nowhere and you just finished an hour of peddling your stomach fat away.
Check that bad boy off the list, but only put a half check next to the trash…
It hasn’t made it all the way to the can yet, so you might be providing a squirrel a four star meal tonight.
Anyway back to the bike.
You were so caught up in the drama of LOST and who done it, or what, or how, or when, that you didn’t even realize you just exercised for 1 hour straight.
Go to bed
Do it again tomorrow.
Consistency is key, and you must find ways to stay with it, and your fast abs will be here by Summer.
And if it happens to be Winter, then go someplace warm to show them off.
Good excuse to to take a vacation, huh?
Click HERE to learn the 5 foods that fight abdominal fat.
You can do an ab work out that consists of just doing ab exercises.
You can do an ab work out at the end of your full body workout.
You can do an ab work out throughout the rest of your workout and mix it in.
You can do an ab work out before or after your cardio session.
Wow, that’s a lot of options, how do you figure out which one will work best for you? First let’s talk about muscle confusion, what is it and how do you do it?
I’m sure you’ve heard the term before called muscle confusion.
Basically what it boils down to, is that after doing the same exercises or routine for a while, your muscles will get used to this routine and you will see your results come to a screeching halt!
If you have ever started working out for the first time, or taken a long break and then started up again, you probably noticed that you got the best results withing the first couple of weeks.
The reason for this is that it shocks your system and this is all new to your muscles. After a while your results slow down because your muscles get used to this type of exercise or stress on them.
If you really think about it, this is what your muscles are designed to do. You work out to lift heavy weights and your muscles adapt or get bigger to be able to lift these weights.
So after a while your muscles adapt and you see less and less results. Well the whole concept of muscles confusion is to keep your muscles guessing so that they keep having to adapt and you keep seeing results.
This helps to keep your results more consistent so that you don’t reach a plateau.
So the answer to the above question of what is the best ab work out is, all of them. You want to keep mixing it up so that you keep your muscles confused and you see the best results, consistently over time.
You ideally want to switch up your routine every six weeks or so. You can do it more frequently than that if you wish, you just never want to go any longer than that.
I believe that crunches are the all around best abs exercise.
The reason why I think that they are the best abs exercise is that they target most of your abdominal muscles at the same time.
Crunches can be done a variety of different ways, but they remain the staple in most trainers workout plans today.
Crunches can be done by novices that are working out for the first time and also by the seasoned veteran who has worked out for several years.
Whenever doing any exercise you always want to make sure you use strict proper form and warm up before hand.
When doing the best abs exercise in my opinion, you want to start out by laying flat on the floor or mat with your knees bent and feet flat on the floor.
Then you want to either place your hands behind your head or you can cross your arms over your chest, and make sure that you lower back is flat with the floor.
Next, you want to slowly raise your head off of the ground, pulling up with only your abs and make sure you don’t pull with your hands.
Breathing is also very important when exercises because it provides essential oxygen for your muscles. You want to take a breath in and then breath out whenever you are exerting force.
So with crunches you want to start flat on the ground, take a breath in and then breathe out on the way up. By breathing out on the way up with crunches, this will force you to contract your abdominal muscles even more.
You also want to drink plenty of water when working out as well to keep your muscles hydrated. Your body is made up of 70% water and you will not get the full benefit of your workout if you are in any way dehydrated.
It is a good idea to sip water throughout your entire workout. If you have ever been to a gym, you will notice that a lot of people will carry around a water bottle as they complete their workouts so that they can stay hydrated.
There are many different exercises that you can do to work out your abs, but I believe that the crunch is still the best abs exercise out there.
It is simple to do, you don’t need any special equipment, and it hits all of your abdominal muscles at once.
I am going to outline a few key points in what those rules are and how to follow them as easy as possible.
First off you need to get 7 – 8 hours of sleep per night so that your body and rebuild and recharge.
When you work out you are breaking down your muscles and with the proper rest and nutrition you are building them back up better, stronger, and more toned than before.
This happens the most while you are sleeping. If you don’t get enough sleep then your body will not be able to consistently rebuild your muscles better and stronger to burn more fat and reveal your toned abs.
Second you need to eat smaller more frequent meals. You want to eat five to six meals per day about every three hours through the day.
This will not only fire up your metabolism but it will also keep your energy levels consistent throughout the day so that you don’t spike and then crash.
This is common when you eat caffeine, sugar, or stuff yourself for one meal.
Third you want to train your entire body and not just your abs. It is very important to incorporate a full body workout into your routine when toning your abs.
You can’t just do 1,000 crunches per day and expect to get in shape and reveal a 6 pack. You must reduce your entire body fat percentage in order to be able to see your abs.
This is done through a full body workout that incorporates all of your muscles.
And last but not least you will also have to eat the proper foods. You could have the perfect workout routine and stick to it every day, but if you eat fast food for all of your meals, toning abs is going to be a lot harder than you thought.
Mainly you want to stick to non four legged protein sources, like lean chicken, turkey, and fish. Low glycemic carbs as well, such as sweet potatoes, brown rice, and whole grains.
Vegetables should round out your diet, so that you get plenty of fiber and vitamins.
If you stick to these simple rules, toning abs should be a lot easier for you than someone who elects to just do one or two of them by themselves.
These 3 are also referred to as cardio, weights, and stretching. In this article I am just going to focus on your abs work out, but for optimal fitness, you would want to do all 3 consistently.
A complete abs work out focuses on the upper, lower, and side abdominal muscles otherwise known as your obliques.
Some trainers prefer to do high repetitions when training abs and some prefer low repetitions. A repetition or “rep” is refers to doing an exercise from start to finish one time.
So for example, if you were doing ab crunches lying on your back you would come up and then lower yourself back down, and that would be considered one rep.
A set on the other hand refers to any number of those reps done in one sequence.
So if you did 15 ab crunches one after the other and then stopped, that would be considered one set of 15 reps. I prefer to mix it up when training any part of your body to keep your muscles confused.
So you would not want to do a specific workout the same way for any longer than 6 weeks at a time before you switch it up. You could do low reps for one type of workout and high reps for another type of workout.
This will keep your muscles guessing and you should see better results.
Here is an example of an abs work out that will hit all of the different areas of your abdominal muscles. If you do these correctly you shouldn’t have to do a lot of reps to really feel it.
Standard Lying Ab Crunches: 1 set for 15 reps
Lying Leg Raises: 1 set for 15 reps and hold for 3 seconds at the top before you lower your legs back down
Lying Ab Crunches with a twist at the top to hit the sides of your stomach: 1 set 15 reps
You want to do these exercises one after the other without resting, then rest for 30 seconds and repeat the same exercises again for a total of 3 times.
There are many different ways that you can do your abs work out, this is just one example to get you started. If you get more advanced to can move up to 25 reps per exercise.
There are many different exercises for abs that you can do and some variations of each exercise as well. I would like to highlight a few of those for you.
Standard Ab Crunch: Lie on your back with your knees bent and your feet flat on the floor, and you want your lower back to remain flush with the floor.
You can either cross your arms over your chest or put your hands either behind on on the sides of your head. If you elect to put your hands behind your head, just make sure that you do not pull on your head because this will put too much stress on your neck.
You then want to lift your head up off of the ground as you breath out and release all of the air out of your stomach as you crunch up.
You will notice that you don’t have to have a very large range of motion (come high up off the ground) to make this exercise for abs effective.
Lying leg raise: This one is great for the lower abs and is a little bit harder to do. Again, lye flat on the floor, but this time don’t bend your knees and place your hands flat on the ground next to your body.
Take a breath in and as you breath out gently lift your legs off the ground, hold it for a count of 3 and then slowly lower them back down.
When you bring your legs back down to the ground you don’t want to completely rest them on the ground, you want to just touch the ground and then raise them back up again.
A variation of this exercise is to keep your legs up off of the ground and then move your legs like scissors up and down individually keeping both legs off of the ground.
Exercise ball crunch: Similar to a standard ab crunch but sitting on top of the exercise ball. Sit comfortably on the center of the exercise ball and walk forward a few steps until the ball is in the middle to lower part of your back.
You can either put your hands behind or on the sides of your head or you can cross your arms against your chest. I prefer to cross my arms against my chest. Remember again if you do put them behind your head not to pull with your hands.
Place your feet firmly against the ground and lift the top of your torso up off of the ball using your abs and then lower back down. Breathe out when you exert force on the way up and breathe in on your way down.
Here are just a few exercises for abs that you can mix up into your abs work out.
He said that if we have high levels of insulin in our bodies we tend to lock in belly fat. There is only one thing that causes too much insulin and that is too much sugar and processed carbs.
He also said that the average American consumes about forty seven cubes of sugar per day (that is mostly hidden), and that we should only consume fifteen grams per day.
Milk chocolate has 6 cubes of sugar in half of a bar and we should substitute it with 85% dark chocolate which only has 1 cube of sugar in half a bar.
Brownies that are store bought or home made have 5 cubes of sugar and we should substitute them with brownies made with maltitol. Maltitol is a sugar alcohol for diabetics that has 0 grams of sugar.
Most standard size cups of yogurt contain 8 cubes of sugar and contain corn syrup and added sugar. We should substitute it with Greek yogurt which only has 1 cube. Greek yogurt is getting more and more popular and you can find it at most grocery stores now.
Regular chewing gum has 5 cubes of sugar per pack and we could substitute it with chewing gum made with xylitol. Xylitol has 0 cubes of sugar and is good for our teeth. It made from natural sugar from the birch tree and gets rid of bacteria in the mouth.
Protein and meal replacement shakes have 6 cubes of sugar per the average serving. We can replace these with a 100% whey protein shake that is made with stevia which has no sugar and about 20 grams of protein per serving.
Coffee with sugar or flavored syrups has 10 cubes of sugar and we should substitute this with coffee made with real cream and put some whip cream on top.
The real cream has zero sugar and you can get whip cream topping (the kind you turn upside down and press the nozzle to spray it out) that only has less than 1 gram of sugar per serving.
Flavored or pre-spiced oatmeal has 5 cubes of sugar and you can replace that with plain oatmeal and add your own cinnamon which has 0 grams of sugar.
And last but not least whole wheat bread has 6 cubes of sugar per the average slice. You should substitute this for 100% whole wheat bread with 0 sugar or high fructose corn syrup in it.
Jorge has given us some great tips on decreasing your belly fat to get fast abs and I would highly recommend purchasing his book The Belly Fat Cure.