Are you looking to change the shape of your body or trying to lose belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine that that was developed by Keli Roberts.
With this 10 minute exercise routine you can burn up to 150 calories every single day.
The first two minutes of this fat burning routine is: Jump Rope - Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.
Minutes two to three: Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.
Minutes three to four: Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.
Minutes four to five: Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.
Minutes five and six: Jump Rope. Same as minutes three and four. keep thinking, I am losing body fat.
Minutes six and seven: Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.
Minutes seven and eight: Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.
Minutes eight and nine: Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.
Minutes nine and ten: Jump Rope. Same as you first two minutes. Keep thinking. If I do this every day, I will lose belly fat. Good luck to everyone.
Are you looking to change the shape of your body or trying How to lose belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine that that was developed by Keli Roberts.
With this 10 minute exercise routine you can burn up to 150 calories every single day.
The first two minutes of this fat burning routine is: Jump Rope - Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.
Minutes two to three(How to lose belly fat): Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.
Minutes three to four(How to lose belly fat): Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.
Minutes four to five(How to lose belly fat): Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.
Minutes five and six(How to lose belly fat): Jump Rope. Same as minutes three and four. keep thinking, I am losing body fat.
Minutes six and seven(How to lose belly fat): Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.
Minutes seven and eight(How to lose belly fat): Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.
Minutes eight and nine(How to lose belly fat): Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.
Minutes nine and ten(How to lose belly fat): Jump Rope. Same as you first two minutes. Keep thinking. If I do this everyday, I will lose belly fat. Good luck to everyone.
Are you always coming up with excuses not to visit the beach or swimming pool with your friends because of your belly fat? Are you feeling depressed whenever you look into the mirror and find that you will not look nice in dress or shirt because you have a belly? Having a belly is a frustrating social problem for many people. If you want to start losing belly fat, read on to discover easy steps to get rid of your stubborn belly now:
>> Monounsaturated Fats: Monounsaturated fats are vital to not just loosing belly fat, but also to your overall health. Some examples of monounsaturated fat would be Olive Oil, Olives, Avocado, Nuts, and so much more.
>>Protein Shakes (How to lose belly fat: You see muscle builders around the gym chugging protein down like water...and for a good reason. Protein shakes are loaded with 20-36+ grams of protein. Protein is very important for your health, fat burning, and muscle building. Protein also repairs tissues in your muscles after working out, making it vitally important to drink or eat some form of protein at least within 30 minutes after working out. Although protein is very important for your body, you should take it in moderation.
>>Whole Grain Foods (How to lose belly fat): Oatmeal (If you have oatmeal, make sure it is rolled oats and that you make it with water, soy milk, or skim milk.), whole grain cereals, whole wheat, brown rice, wild rice, pop corn (light to no salt & butter), quinoa, & whole grain corn just to name a few.
>>Fresh Fruits (Duh!) (How to lose belly fat): If you don't know by now that eating plenty of fruits daily will shed off pounds and reveal those much desired abs, then I would like to ask you for a discount on a round trip ticket to your home planet Mars! :) The #1 fruit to eat is Apples since they are high in fiber, low in calories and more. A little trick would be to consume an apple before you eat a meal, this way because of the fiber in apples, you will get full quicker when you eat your meal.
>>Fresh Veggies (Duh, again!) (How to lose belly fat): Vegetables are loaded with different vitamins, minerals, and plant chemicals are important for your health and losing belly fat. Here's a tip for you: Pack some sliced vegetables to take with you or at home to have as a quick snack. This will obviously help in deterring your desire for bad snacks.
>>Poultry Meats (How to lose belly fat): Lean cuts of chicken (breast) & turkey are the best. They are packed with protein, niacin, selenium, B6 vitamins and more. It is recommended that you cook these meats by grilling, baking or roasting.
>> Seafood (How to lose belly fat): Containing all eight essential amino acids, seafood is an excellent source of protein. Fish also contains omega 3 fatty acids which are vitally important for your health. The two best types to eat are salmon and tuna (if canned - light tuna in water).
>> (How to lose belly fat): You may have heard this before, but it needs to be drilled into you - start enjoying a big, healthy breakfast loaded with fruits and whole-grains. If you really want to lose the inches, then maybe it is time to plan for you big daily breakfast. Not only can a healthy breakfast help jump-start your metabolism for the day ahead - it can help prevent you from feeling hungry and stop you over-eating later in the day.
>>Eat out half as much (How to lose belly fat). The average person eats out 4 times a week (now, that's too many) - with fast food outlets the most likely destination. Every meal away from home represents an estimated 1500KJ above what you would normally have at your own table - that's a potential 18 pounds weight gain in a year. So stay home and cook, and pack your own lunch for work. Replace just 2 meals each week and you can lose your belly fat. Hence the key here is to get organized and plan your meals in advance. Not only can you lose belly fat quick, you'll save plenty of money! This is one of the easiest ways to lose belly fat quick!
>> Get you carbohydrate! When losing belly fat, you have probably been told to stay away from carbs. But it's the type and amount of carbs you eat that cause the weight gain, just like protein and fat. Eating wholegrain bread (which contains plenty of fiber) leaves you feeling fuller longer, while white bread doesn't, and is turned into sugar a lot faster. Good carbs to include in your diet are - beans, legumes, wholegrain cereals, wholegrain breads and wholegrain pasta.
>> If you want How to lose belly fat quick, and lower the risk of heart disease and diabetes as a result, start munching on foods that contain wholegrain. Studies have found that people when people who are trying to lose weight stick to a diet that includes wholegrain, they experience more weight loss in the abdominal region compared to people who eat only refined grains. Hence a diet rich in wholegrain can lead to fat loss and reduce the risk of several chronic diseases.
>> The best workout is - NOT long boring steady state cardios and 'light' resistance training. Yes ... it's good for beginners - but if you want to shape up fast, get into Interval Training and challenging Strength. These two combination are the best ways to lose belly fat quick!
>> It's not a race - take your time with new habits, and be patient. Patience is the key to reducing body fat over time. It is THE WAY to losing belly fat.
How to lose belly fat is actually not as difficult as you think it is. By exercising at least 3 times a week, having a healthy diet and include fruits and vegetables in every meal that you eat for detoxification, you will soon see your belly gets smaller. Not only you will look great in front of your friends, you will become healthier too!
Are you struggling to lose belly fat? The answer may lie right with the foods you are eating. I will show you the most powerful tips you should be having on a daily basis to lose belly fat...lightning fast!
Fat needs oxygen to burn and during aerobic exercises you are pumping blood and oxygen to all parts of your body. This supply of oxygen is what helps aid in burning fat. Although all aerobic exercises will help you lose belly fat, some are better than others. You want to select aerobic exercises that include the lower body.
The lower body muscles like the glutes, quads and hips are larger muscles. Using these larger muscles will give you a higher calorie and fat burn. Exercises like cross country skiing, walking, jogging or running are great fat burning exercises and use both the upper body and lower body muscles.
How to lose belly fat you need to make adjustments to your current eating habits. Begin eating smaller meals more often. Eating more often keeps your metabolism going all day long. This means you burn more calories and the more calories you burn the more fat your body uses for fuel.
You should include protein with each meal. High protein foods are great for helping burn body fat. This is because protein requires more energy to assimilate than fat. Foods high in protein include eggs, beans, lean meats, fish and even tofu.
Switch from whole milk to low fat or fat free milk. Studies show that people who include low fat or non-fat dairy products lose more weight than those who do not include this in their diet. Also get plenty of fruits and veggies, especially the dark green leafy veggies. Fruits and vegetables in their natural state are packed with nourishment.
Stress can lead to many health problems and is one of the main causes for excess belly fat. When you are stressed your body releases the stress hormone known as cortisol. Increased levels of cortisol can increase appetite and increases fat production. This excess fat more often than not settles in the stomach.
The best way to reduce stress is to exercise. You should also try to do breathing exercises 3 times a day for about 5 minutes. By taking deep breaths in and out you are not only relaxing your body and sinking stress, you are also increasing your metabolism. When you breathe deeply you are oxygenating your body and burning calories and fat more efficiently.
When you get a good night’s sleep you are allowing your body to recoup from the day before. You will be more refreshed and energized and will be able to exercise for longer or at a higher level. With a more challenging workout you will burn more calories and fat.
Additionally getting sufficient sleep helps to regulate your blood sugar and insulin levels. Lack of sleep impacts the production of insulin which is needed to regulate blood sugar. Increased levels of insulin send a signal to your brain to start storing foods as fat.
Lastly to help lose belly fat and keep the fat off you must do strength training. Strength training will help build lean muscles. The more lean muscle mass you have the higher your basal metabolic rate (BMR). Your BMR is responsible for up to 60% to 70% of the total calories you burn in a day. Of course your strength training exercises need to include abdominal exercises. After all, once you shed your excess belly fat you want to show off your six pack abs.
Think about it. What do ab workouts do? They help you strengthen your ab muscles and give them a better tone. Since you have all that belly fat hiding your abs, you won’t see them even if you did one million situps. Sure, you'll probably have super strong and sexy abs but there still invisible. We must kill the fat and bury it in the ground.
In fact, you don't have to do any typical cardio if you don't want to! I actually recommend against it. Almost everything out there tells you that you must do endless cardio exercise regularly to lose the body fat that is covering your abs. Most of them tell you to do 30-60 minutes of cardio exercise 3-4 days/week in addition to your strength training routines. Cardio is not such an effective way because it is done the wrong way.
The 96% of these suckers will not work. They are a complete waste of time and money. If you could really take a simple "magic" pill and lose body fat just like that then why are 70% of Americans fat? Why is your cousin, brother, and sister fat? Now don't get me wrong, there are some things out there that do work. But they require exercise and hard work. Just be careful which ones you buy, you don't want to get screwed over.
I bet you've heard it before. Breakfast will help you lose belly fat and overall body fat in general. This is because all the food you eat in the morning gets converted into energy during the day and that means more energy for you to workout with. Now, what happens if you eat at night? You get fat! When you eat, all the energy you receive gets turned into fat because you are not using it because you are sleeping. You'll get fat over night. Just like some people get rich over night.
This is a very important one. If you run into troubles say to yourself "What would a skinny person do". Thinking like a skinny person involves lots of thought and the ability to transform actions into habits. You must also use some common sense. If you just ate, don't go to your kitchen and eat again. If you missed a day of workout, double it the next day. If the bible says don't kill than don't kill. It's quite simple. You must also be an actor. In other words, you must pretend that you’re skinny. When you walk out into the street, pretend you’re the skinniest and sexiest person there, because you are. A good little tool I like to use is this one: Let’s say you wanted to lose 25 pounds but you end up losing only 10. Pretend that you lost 25 pounds and tell everyone you see how much weight you lost. This will help you actually lose the real 25 pounds faster than if you would have said to yourself "oh, I only lost 10 pounds, I hate my life". Warning:Do not use this method to sort of lie to yourself or to cover up that you actually did not achieve your desired amount of weight. You must be honest with yourself when you use this technique.
People assume that drinking a lot of water will make them look and feel bloated. In fact the reverse is true - when you start to drink the suitable amount of water your body will more competently flush out toxins. Excess sodium in particular has been cited as a primary cause of the bloated look, this is flushed out when water intake is increased. Make sure you aim to drink at least eight 8oz glasses of water per day, this will make your body far better equipped to lose belly fat fast. Make sure you avoid beverages that have caffeine, alcohol or sodium in them. Caffeine and alcohol in particular are natural diuretics and thus increase fluid loss promoting lack of moisture. Ideally limit yourself to water and green tea. Green tea is particularly rich in a type of polyphones called catechism. Studies have shown that these substances may affect body fat accrual and cholesterol levels.
To help lose belly fat fast and show off firm, sexy abs, aim to eat at least 25 grams of fiber daily. Fibre is the hard to digest part of fruits, vegetables and whole-grain foods and acts as a sponge when it combines with water in your digestive tract cleansing your intestines and helping food move through the body more quickly and efficiently. Fibre rich foods also make you feel fuller on fewer calories helping you avoid the normal cravings associated with low fat diets. For optimum results you should increase your fiber intake slowly over the course of a month to avoid excess gas. Be sure to drink plenty of water to keep food moving through your system as quickly as possible.
An important goal in the management of obesity is to reduce excess body fat while minimizing the loss of lean tissue. A high-protein diet results in a greater loss of body fat and greater maintenance of lean body mass than a traditional weight loss diet. Protein helps build, maintain and repair muscle tissue and the more lean muscle tissue you have, the higher your metabolism and the more fat you will burn - even whilst doing nothing. Protein also requires twice as much energy to process as fat or carbohydrates, thus your body uses up more calories. It is therefore essential to increase your protein intake if you are serious in your quest to lose belly fat fast.
To start losing belly fat, you must start having a healthy diet. You need to start watching your calorie intake so as to make sure that you do not take in more than what your body can burn. If your body cannot burn those unwanted calories, they will become fat and result in a bigger belly. Also try to cut down on unnecessary junk foods and replace it with healthy snack like salad. If you are one who gets hungry easily, try taking 4 to 5 small meals per day instead of 3 big meals. This will prevent you from getting hungry easily and also increase your metabolism rate to burn belly fat.
Losing belly fat can be a little tricky when compared to other parts of your body. One thing you must do is to exercise regularly so as to reduce your overall body fat. By doing both strength and cardio trainings, you can make your body burns fat for hours and reduce your fat belly. Cardio exercises like jogging and swimming are great ways to reduce overall body fat and you should at least engage in at least 30 minutes of cardio for every session.
Detoxification is one of the most important steps that you must do in order to lose belly fat. Sometimes, your belly remains bloated for days because your system cannot digest your food easily due to toxins. Therefore, you must get rid of your body toxins so that your digestive system can function properly. A great way to detoxify your body is to drink fruit juices and take in more vegetables and fruits during every meal.
Are you looking to change the shape of your body or trying How to lose belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine.
A unique program devoted entirely for abdominal development and fat burning for both men and women. With proven methods and research I present this unique program to help achieve rapid fat loss and abdominal development safely and effectively.
Fat around the mid section, commonly known as belly fat, is the top right of way for the popular of dieters. Belly fat is often stubborn and hard to lose, as many of you know. There is hope for losing belly fat, if you know what to expect and develop a plan.
It is possible to reduce the waistline with some targeted exercises. However, the reduction is not due to a loss of fat in that area. It is the matching of the underlying muscle. As the muscle is strengthened it naturally will be able to hold the abdominal wall firmer. This gives the appearance of a slimmer waistline. The abdominal wall that is not exercised will weaken and begin to sag over time, causing it to protrude. The weight of your internal organs is pushing on it constantly. This is why when you lie flat on your back, your belly becomes compliment. The weight of your organs has been relieved from the ab wall. As you exercise your abdominal muscles, they become stronger and are able to support the weight that is pushing on it.
For those of you who long for that six pack ab look, it may be a tough road. To achieve the type of abs you commonly see displayed on T.V. takes loyalty. This type of result is achieved through exercise along with strict dieting. To have six pack abs you will need to reach single digit body fat percentages. The truth is that most people have little things like kids, households, and earning a living that prevents us from having the extra time to achieve this.
Losing belly fat is not a lost cause though. Most of us just need to be a little more realistic and take as much help as we can get. Try to focus on burning more calories during your normal daily activities. Choose the stairs whenever possible for example. These types of choices can really make a difference. There are several supplements that can help us with dieting. One of the most promising is Hoodia Gordonii. Hoodia naturally diminishes your desire to eat. This makes it much easier to make better choices when you eating. A great place to find out more about this is here at Weight Loss Made Easy.
If you really want to transform your gut into a fat freewell defined six pack stomach then this is the perfect opportunity to take up the challenge and begin the Abs IQ program today. After more than 13 years of research I am finally sharing the secrets of how to get great abs and burn fat with the general public.
Things You MUST Understand if Want to Lose Your Belly Fat & Get Great Six Pack Abs Fast:
1. Many of the so called "health food" out on the market today is actually a wolf in sheep’s skin. It can actually make you gain belly fat. However, the health food industry continues to deceive you, and unless these products make a lot people very sick the government will not step in to protect you.
2. The standard abdominal exercises like crunches and ab machines are not really very effective at losing tummy fat and developing six pack abs. I will teach you the most effective moves and how to perform them properly to help you get the best results in the shortest amount of time possible.
3. Long and boring cardio workouts are not the most effective way of losing body fat and getting great abs. In Abs IQ I will teach you most effective way to do cardio workouts, which will help you to burn2 to3 times more fat then traditional cardio workouts.
4. You will not need to be spending lots of money every month of expensive supplements. I will teach you about inexpensive supplements that you can use to help you burn fat fast.
5. To get six pack abs fast and burn fat you do not need to be spending 2 hours a day at the gym. To get six pack abs and burn fat you need learn how to work out smarter not harder.
By the way, if you're looking for a highly effective and easy-to-understand guide to losing body fat, getting a flat stomach, and looking better fast I highly recommend the Burn the Fat, Feed the Muscle program located here: http://losebellyfat-sixpackabs.blogspot.com/ Visit today!
