Archive for May, 2009
Get Rid of Belly Fat
If you think the thickness around the midsection is love handles it is a mistake. All it does is increase your risk of heart disease and diabetes. Belly fat around the body core must be dealt with before it’s too late. Knowing this is when people ask the 64 thousand dollar question; how to effectively lose your belly fat?
The Time to Face Facts is Here!
You will not find a magical pill or secret shake that will melt away belly fat quickly. It would have been on the evening news and everyone would be lining up to get it already. There just isn't a secret cure to excess stomach fat.
The fact is that there is no big secret just waiting to be discovered. It has in fact already been discovered and reported to exhaustion with few people actually listening. The most effective means of losing body fat is and always has been to stop eating more than you need. The science of not eating too much can be learned. But it will take some effort on your part.
Once you stop eating more calories than your body needs to function for one day, you can jump into some cardio exercise sessions and start the process of burning off the fat from your entire body. Cardio exercise is what forces the body to burn calories and thus burn off more fat. Once your body effectively turns the food you are currently giving it for energy, it will be forced to start pulling from those fat stores to get through the rest of the day and power through that intense walk on the track. But, you have to be eating less than what your body needs for all that activity.
So, what's the catch?
You can't make your body pull that stored fat from your belly rather than your hips or some other location. That said, many people do notice a reduction in the waist first once they commit to a regular program of exercise along with the proper food intake.
Do not add anymore fat to your belly. Understand that refined carbs like white breads and pasta or sugary processed foods are likely to go straight to your gut. If you switch to whole grains and eat lots of vegetables and fruits with lean meats, you are likely to see more success with your workout sessions. Smaller portions 5 or 6 times a day is the trick of doing it without hunger. It also speeds up the metabolism. The hunger diet just forces the body to store the fat. The 5 or 6 smaller meals beat the hunger. This is how to lose your belly fat the smart way.
If you seriously want to learn how to lose your belly fat, then stop searching for some nonexistent miracle pill and just get down to the real work of making that gut disappear by pumping up your heart rate and feeding your body only what it needs to maintain good health.
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Abs of Steel
Are you motivated yet? Swimsuit season is on us and having a flabby tummy is just not an option. The time for abs of steel in now! If you're among those who need to drop a few inches, you'll be glad to learn it is possible to get flatter abs in two weeks by keeping just a few key points in mind.
Foods to Avoid
It's no secret that fried foods can cause a lot of harm to your body. So when you are looking to lose flab and extra weight, these types of foods should to be avoided. Whenever you eat greasy, fried foods, a layer of fat gets deposited on the area around the stomach. This alone should be the primary reason that you avoid these types of food.
Trans Fats Leave Behind
Trans-fats are present in abundance in junk foods like chips, fries and burgers and thus you will have to leave them behind if you want flatter abs in two weeks. Change from eating breads and pastas made of refined flour to whole grain breads and pastas. Incorporate more protein and fiber into your diet and keep yourself well-hydrated.
It is not enough to only keep away from fried foods and sweets; you need to work out regularly to remove the fat from your body. Some people spend a lot of time doing only the cardio vascular workouts under the assumption that it will burn away the fat around their abs. This is a misconception. It is not enough to just do the cardio vascular exercises; you need to combine them with strength training types of workouts.
Fitness Instructor
If you have access to a fitness instructor, ask for his or her help in designing a fitness routine for your body type. You will have to combine cardio vascular exercises with other exercises if you want to see results more quickly. You need to ensure strength training and weight training is in place to help you build your muscles and burn fat.
Simple Abdominal Exercises
One of the exercises that you can do to work on your abdominal area is the side to side crunches. Lie on your back. Bend your knees and place your feet flat on the ground. Let your arms rest on the sides. Now exhale and contract your abdominal muscles and try sliding your right hand towards your right foot. While doing all this, you should ensure that your neck and back are well aligned and your lower back is on the floor. Stay in that position for about 10-15 seconds and then come back to the original position. Now do the same on your left side. Repeat this alternatively on both sides for 15 times.
Ensure that you are always active throughout the day as laziness just helps you put on more weight. Walk to the stores and climb the stairs; keep away from shortcuts. Flatter abs in two weeks is possible if you keep at it.
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Workout for Flat Abs
It is very possible to have the body shape you desire, and everyone wants to have flat abs today anyway. The lifestyle in this modern day is the cause for flabby bellies, the great news is if you want to something can be done about it. Simple changes in your eating habits and lifestyle can be the best stride toward getting the flat abs. And you can decide to start right now!
By just going to the cities or the malls you can see here in the western world there is a big fat problem. The reason is we eat too much and we too much of the wrong kinds of foods. What must be relearned is how to burn more calories than we eat. The bottom line is – eat less and/or move more. The first place to begin is physical activity to burn more calories to get rid of the fat.
Take Control of Your Diet
Take control of your diet to begin your flat abs workout to begin. A real simple way to begin is to break up your eating habits by eating 5 or 6 smaller meals a day. You will not feel hungry by doing this and it jump starts your metabolism very quickly. You stop feeling tired and sleepy all the time almost overnight.
Add Protein to Your Diet
The reason for this is protein builds muscle, so a diet that includes plenty of lean protein will begin to flush your flat belly. Eat chicken (no skin), canned or fresh fish, beans and lentils, nuts and no-fat dairy.
A Balanced Diet
A balanced diet means plenty of protein, complex carbohydrates and fats. That means eat leafy vegetables, fruits, wholegrain cereals and breads to get your carbs, and nuts for the good fats. You need a minimum 8 glasses of water a day, sufficient sleep and rest and to stay away from fast food and anything that is overly processed. A good rule is stay away from the whites; white bread, white rice and white flower.
The Activity Part of Your Diet
In the next stage of your diet/workout is to get moving; do 30 minutes of something active every day, with 5 days being a cardio workout. The main goal of a cardio session is you aim to get your heart rate and breathing rate higher than normal and sustain it for 20 minutes. The remainder of the session is a warm up and a cool down - necessary to avoid injury. You can walk, jog, swim or cycle; whatever you like to get you puffing a bit. You will be burning fat, building muscle, increasing your mobility and flexibility and you will start to feel great! And the new energy will flow like you are plugged into a new source of power.
Strength Training is the Next Step
When you are ready to move on to strength training, you focus on the muscles of the torso, also called the core. Here, you are preparing your muscles for harder exercises, improving your balance and coordination. It is important to warm up before strength training and cool down after, with a light walk or jog and plenty of stretches.
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