Abdominal fat, also named abdominal obesity, is basically a rise in your waistline and brought on by a surplus accumulation of abdominal fat. Factors that bring about the belly fat problem are heredity, alterations in body chemicals and extra weight due to getting older. Abdominal fat boosts your odds of having heart problems. While you are not comfortable with a large abdomen, it’s the fat inside of you that you ought to become more concerned about. Some recommended stomach exercises to reduce belly fat are located below.
1. Hanging Knee Rises. You have to have a chin up bar in this workout. Grab the pull up bar with both of your hands. Then, cross your feet over the ankles and raise them to your torso, holding for a couple seconds prior to lowering your legs gradually. This exercise will work your lower abs.
2. Standing Side Bends. This belly training in order to lose belly fat takes a dumbbell. Palms in, get the dumbbell together with your left hand. Stand straight, with your feet shoulder size apart. Bend only at your waistline to your left side as far as you are able to, then come back up. Modify your hands and next do the right side.
3. Ball Crunches. Here you’ll need a workout ball. Take a seat on the exercise ball, feet flat on the floor. Rest your shoulder blades on the ball, then lay back, with your legs and torso parallel with the ground. At your level of comfort, contract your abdominal muscles while raising your torso to a forty-five degree position. Hold for 2 seconds before returning to the original position.
These types of workouts to reduce abdominal fat must be completed in in two to three sets (each set indicates 10-15 repetitions) every other day.
As well as common exercises, include some fat burning food in what you eat. Good examples of the sort of food are eggs, non-fat yogurt, low-fat milk and beans. They are full of proteins, fiber and iron.
If stomach exercises appeal to your interest, head on to exercises for abs.
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Everybody these days knows how bad trans fats and high fructose corn syrup are for you, so I figured I’d spare you yet another lecture on those… Instead, keep reading on to see a couple foods that may shock you that they may be packing on the blubber.
The first type of food that is often falsely believed to be healthy is wheat products… this includes most breads, cereals, bagels, muffins, pasta, crackers, and so on. And yes, I am including “whole wheat” in the category of this fattening food.
First of all, a large percentage of people have some degree of intolerance to the gluten in wheat and some other grains. Full blown celiacs are the most sensitive to it, but what most people don’t realize is that the majority of the population was never meant to eat large quantities of wheat. The human digestive system has never adapted to large amounts of wheat in the diet.
The introduction of wheat into the diet has only been in the last couple thousand years, and it has NEVER been in such large quantities in the human diet until the last 80-100 years. This is a small time frame compared to the traditional diet that the human digestive system developed over several hundred thousand years eating a hunter-gatherer diet of meats, fruits, vegetables, nuts, and seeds.
From my experience with many of my clients, when they heed my advice and eliminate wheat from their diet for 2-3 weeks to see if they start to lose weight and feel better, this almost always makes a BIG difference. Many times, they not only start losing body fat much faster, but they also finally get rid of headaches and indigestion that has plagued them for years. Sometimes even skin problems go away when eliminating wheat from the diet.
The 2nd example of the worst fattening foods that stuns many people because it is thought to be “healthy” is — fruit juice.
Don’t get me wrong, I’m not an anti-carb advocate per se… I actually believe most fruits are VERY healthy for us. However, we were NOT meant to separate the juice from the rest of the fruit and only drink the high calorie sugary mixture and leave behind the fiber and other beneficial components of the fruit.
When you only drink the juice of fruits (apple juice and orange juice being 2 of the worst culprits in the western diet), you are not getting the appetite satisfying effect of the fiber in the fruit, and you’re left craving more carbs. Also, the fiber in whole fruit helps to slow the blood sugar response when eating whole fruit compared to fruit juice.
Bottom line… overconsuming fruit juices makes you fat. On the other hand, eating whole fruits including all of the fiber helps you maintain a healthy balanced diet and high nutrient density (as long as the rest of your diet is whole unprocessed foods as well).
Mike Geary is a fitness and nutrition expert known around the world. he has written many articles and is the author of “The Truth About Six Pack Abs.” To get more information visit our site howtogetawesomeabs.com.com.
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The quality of your six pack workout can make or break your quest for amazing abs. Most people have their focus in this workout all wrong though. Today we’ll cover the common mistakes and how you can get back on track to get your six pack.
The first priority of your six pack workout must be to burn calories. A high body fat percentage is the main reason that someone doesn’t have six pack abs. Almost never is it about lack of muscle.
Your heart should be beating rapidly in your workout. If it isn’t, you need to change something. For the physics explanation of how to do this, you simply increase the work you do. Work is defined as force divided by time and is a measure of energy, which means you may either amplify your pace or resistance, or decrease the time it takes to complete. If you aren’t dripping rivers of sweat by the end of your work out, slap yourself across the face, go back, and do it right.
Secondly, the actual abdominal exercises should be focused around muscle maintenance (possibly muscle gain depending on a number of factors). Go for the low to medium rep range. If you’re doing more than 20 reps of anything at a time, that is for muscle endurance which does you no good at all. Sometimes you’ll need to add some extra resistance for this to be challenging. If the name of the ab exercise has the word reverse in it, or is otherwise meant to target the lower abs, it means holding the weight between your feet. For the other ab work of your six pack workout you may choose from holding the weight on your chest, behind your head, or over your head.
Lack of consistency is the last flaw. I don’t mean consistency in the exercises themselves, but in staying with your six pack workouts at least a few times per week every week.
By not having a schedule like this, you will either never gain any momentum or lose it all. Lack of workouts on a regular basis may cost you the balance of calories needed to lose body fat. It’s not missing a single workout that’s a problem in and of itself, but what missing that workout often leads to.
Don’t want to trash your old six pack workout entirely? Learn five simple methods you can enhance your existing six pack workout (and don’t forget to grab your free report on 27 techniques to increase your metabolism).
Technorati Tags: ab exercises, abs training, fat loss, fitness, six pack abs, six pack workout, stomach exercises, weight loss