Category: Weight Loss

How To Lose Belly Fat, What You Need To Know.

How to lose belly fat? Fortunately getting rid of belly fat and toning your abs is not that hard. Follow these general guidelines and you will be on your way to beating the bulge.

Since one pound of fat contains 3500 calories, to loose one pound of fat in a week you just need to eat 500 calories less than your maintenance level(the amount of calories you eat a day to maintain your current body weight) a day for 7 days.

People with extra slow metabolisms will have to reduce calories to a greater extent is how to lose belly fat faster. While those with fast metabolisms or with shrink stomach fat may have to cut down less. The more aerobics you do, the less you have to reduce your calories.

Now heed this warning: Don’t try to speed up fat loss by going on a low calorie starvation diet. If you drop to less than 1000 calories a day, your metabolism will slow down, making belly fat loss impossible even with low food intake. Your body will go into emergency mode, thinking it’s starving and store body fat. Definitely the opposite on how to lose belly fat.

You are better off changing the type of calories you eat and keeping caloric intake fairly high because this will boost metabolism. Eating six small meals a day is better than three large ones. I suggest you never go below 1500 calories a day no matter how much stomach fat you have. Instead try to exercise more and eating better food.

Losing belly fat is all about food intake and energy output. The more you will exercise, the more you can eat and still lose fat. If you have a great deal of bodyfat to lose, the best thing you could do for your body is go on a good bodybuilding routine to add muscle mass. The more muscle you build, the faster your metabolism will become. Combining weightlifting with aerobics makes a lean, muscular waistline much easier to obtain.

Getting back to the abs diet, we know that sugar and fat are converted to body fat much more easily than protein and complex carbs; therefore, the majority of your calories should come from those food sources high in protein and complex carbs. By eliminating sugar and fat from your diet, you will make it much easier to lose belly fat and attain your goal of rock hard six pack abs.

Belly Fat Health Risks.

It’s no secret that beer belly’s look physically unattractive but there is a lot more to it than that. Excess stomach fat, even in a naturally thin person increases the risk of premature death due to heart attack, cancer, stroke, diabetes, heart failure and hypertension. That is why you have to know how to lose belly fat.

Men deposit more fat in the abdomen than women, this may be the reason for the difference in longevity among genders. Abdominal fat also reduces metabolic health that can lower energy, decrease sex drive and performance and trigger some depression.

Most of the fat that men deposit lies deep in the abdomen called visceral fat and some on top of the muscles just under the skin called subcutaneous fat. While the subcutaneous version is relatively safe, the visceral surrounds the intestines and liver and acts as an active endocrine organ releasing hormones that cause inflammation in the body. It also interferes with the livers metabolism and insulin resistance which can lead to heart disease and type 2 diabetes. Visceral fat is also easily mobilized and sent into the blood stream causing arterial disease.

The tape measure rather than a scale is the best and simplest way to determine risk of heart disease. Men with waist sizes over 40 inches and over 34 inches in women are considered to be in the higher risk category. An increase in waistline of only 2 inches raises the risk by 17 percent in men.

Men with waist sizes over 40 inches are two times more likely to have at least one heart disease factor like high blood pressure, high cholesterol or diabetes over men with 32 inch waist or less.

Read more about Abdominal Fat Dangers.

How To Lose Belly Fat Strategies.

Years of scientific research accompanied by real people using different strategies in every day life has enable us to see what really works and what thousands of people have discovered on how to lose belly fat.

Eat Breakfast. The easiest thing to start out with on how to lose belly fat is to eat breakfast and stop eating late at night. Most people that don’t eat breakfast end up not eating enough calories during the day which they compensate for at night. Leaving those calories to sit and be turned into stomach fat during the night.

Eating breakfast only makes sense. You have a whole day of energy to fuel up for. In a recent study two groups where given similar calorie diets to eat every day. The group that started the day with a high protein 600 calorie breakfast lost more belly fat than the subjects that ate a low protein 300 calorie breakfast. Group 1 also had more energy during the day and an average weight loss of 38 pounds each over the other group who reported a 19 pound average weight loss.

Cut out refined sugars and grains. These are what we call empty calories or junk food. What they do is spike up your blood sugar too fast because they contain fast absorbing carbs which are easily turned into fat. They don’t offer sustained energy leaving you feeling tired and hungry all the time.

Foods like sodas, potato chips, candy and white bread should be avoided. Also sugar in any form like cane or corn syrup, sucrose and refined flour. Remember if it doesn’t say whole wheat don’t eat it.

Eat vegetables and fruits as snacks instead. They are high in fiber, contain healthy antioxidants and more importantly are low in calories.

Balanced Diet. This means your belly fat diet should include more protein, high fiber produce, whole grains and healthy fats.

-Protein feeds and maintains your muscles. The less muscles your body burns for energy the more fat it will burn.

-Fibers make you feel full longer. Plus it slows down carbohydrates absorption in your blood giving you more energy longer.

-Healthy fats like omega-3 provide nutrients to vital body organs. They taste good which will help you stick to your belly fat diet.

While dieting alone is a good way to lose fat, exercise is the most effective way to get rid of visceral fat. Studies have shown that people who diet and exercise reduce visceral fat by 18 percent more than dieters alone.

Cardiovascular Activity is a great way on how to lose belly fat. Intervals are gaining more and more popularity based on numerous study that show they are more effective than conventional aerobics.

Intervals are short but intense burst of energy followed by less intense activity. For example, you would ride the elliptical machine at about 90% intensity for 3 minutes, then slow it down at about 30% intensity for 2 minutes. Repeat this for 8-10 times.

Studies showed that this method burns more fat and gets you in shape faster than longer session of 50 to 60% intensity. The reason is that it activates a similar effect to weight training making your body burn fat calories long after you have finished exercising.

Strength Training at least 2-3 times a week. This is a great calorie burner but also will boost your metabolism. A lot of you, however, are intimidated to go to the gym and look out of place in front of the regulars.

I suggest trying my total body flat belly home exercises that don’t require any gym membership.

Motivation is the key that brings it all together on how to lose belly fat. Without motivation you will not have any consistency and the tips above become as worthless as the latest belly buster gizmo.

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Burn Belly Fat

How To Burn Belly Fat is the subject of this week’s Belly Fat Grenade newsletter.

This week I want to share something very powerful with you when it comes to a flattened belly.

But before I do, I want to tell you a little bit about why you should pay close attention to what I say in these newsletters regarding how to burn belly fat.

Even though this newsletter will cost you nothing, it still means that you have taken the first step in changing your life for the better.
That is why the information that I am going to give you is the actual methods and knowledge I used to burn my belly fat.

I’m sure you know by now that I too struggle with my weight. At 32, I was the fattest I’d ever been and I had zero self confidence left. That’s when I knew I had to burn belly fat and fast.

I first tried what everyone was doing. The popular diets and training methods. They worked for a while but then stopped and I gained all the weight back.

It’s not that I wasn’t trying – as some people were telling me – it’s that I just didn’t have the time or the energy, and I wasn’t willing to starve myself or count my carbs for very long. So I didn’t burn belly fat.

The Way To Flatten Belly.

That’s when I found out that doing countless hours of cardio on a treadmill or trying to follow the fad diet of the month didn’t work – nor does those exercises gizmos you see on those late night infomercials. –

I knew if I was going to burn belly fat successfully, I needed to find someway that would require very little of my time and be simple to follow.

I spend the next few years finding out what worked, what doesn’t works and what hurts. I finally found a method that works, is simple and doesn’t require a lot of time.

I call it a method but it is, in fact, a combination of 3 key elements.

It is those same 3 elements that helped me lose 30 pounds and 6 inches off my waist in less than 60 days.

And at the same time, I was building muscle mass, strength, and cardiovascular health. I felt great. I know it sounds incredible but facts are facts.

One of the reasons I created this website and this newsletter is I know how hard it can be to get started towards realizing your weight loss goals.

So let me congratulate you again for taking the first step towards a healthier you.

You’re about to learn the methods to burn belly fat and get – that is if you follow these methods – the trim sexy body you’ve always wanted.

One thing I hadn’t counted on when I began my journey was how long it would take to sort through the abundance of crappy products that are around the health industry today.

I got mad at myself often for falling for some of the claims these products make. But it all paid off because I found the methods that would alloy me to have the body I always wanted with very little time required to train.

I say it all paid off, sure it cost me a lot of time and money, but the look on my family and friends faces when they see me – especially when I lift my shirt – makes it all worth it.

They now came to me – the fat kid – to help them lose weight. That is one of the reasons for this website. To save you years of wasted effort and show you what works.

Now before I get to the first key element, let me let you in on a secret that people often misunderstand:

“The number 1 rule for permanent fat loss is you must create a lifestyle change.”

Now this in itself is no secret as I’m sure you have heard it time and time again. The secret is how to do it effectively. This is what most people miss.

In order to change your lifestyle, you must first know what your lifestyle is.

But what am I saying here, and how do you do it?

First start by writing down what your typical weekly diet is and what exercise or activities you do. Also include your sleep and rest schedule.

Once, you see it in writing what your habits are, you will be able to see that making only temporary changes will not work.

But making small changes here and there can have a huge impact over time if you stick with them.

You can also see now that to make a successful lifestyle change, one that will help you burn belly fat and flatten your belly, you will need to commit to a system for fitness success.

Now on to the 3 Keys to belly fat loss success.

The 3 Keys To Burn Belly Fat

I’m not going to go through each key into detail in this newsletter – as I feel it is running a bit long – but I will cover each of them thoroughly in the coming issues of the Belly Fat Grenade Newsletter.

There are three major components to fat loss.

One of the most important components in fat loss is your nutrition.

We’ve all seen and tried a lot of these fad diets that promise great success with very little effort. We’ve also been disappointed when we stop that diet and see all the weight plus more load back on.

That’s why you need to follow a nutrition plan and not a diet.

Let me explain: Diets mostly focus on the foods you shouldn’t eat, while a nutrition plan helps you focus on eating the right kinds of food at the right times, every day normal food but with a low Glycemic Index.

When I first discovered the power of low Glycemic Index meals, within a week I felt more energized and never felt hungry so I didn’t need to cheat between meals.

And it is easy to stick to because you don’t need to count calories or carbs, you just eat the right types of food, every day food.

Combine this with the next key element and you will see that you don’t have to change your eating habits all that much.

Metabolic Resistance Training

The second component is called Metabolic Resistance Training.

This is a method that alloys you to exercise less, in less time but with more intensity.

Now I know what you’re thinking – “not a lot of people will tell you to exercises less” – fact is, too many people are exercising way too much with not enough intensity.
Metabolic Resistance Training involves using total body movements to help build muscles including a stronger core. Which burns more calories.

Because muscles need more calories than fat it only makes sense to add muscle to lose weight. Even when you’re at rest, your muscles keep burning calories.

Adding lean muscles is by far the most effective way to burn fat and to keep it off.

That is what I meant when I said you wouldn’t have to change your eating habits all that much.

Because you will burn more calories with this type of training and boost your metabolism with the added muscle.

Combined that with the third key which is Interval Cardio Training.

Flatten Belly With Intervals

The sad thing is most fitness experts still recommend that you perform long boring cardio as your main way to burn belly fat. It is in fact the least effective way to do so.

If you’ve watched the T.V. show on NBC “The Biggest Loser” you’ve seen that they do not perform long bouts of endless cardio but shorter more intense workouts.
Interval Training is just that, short intense workouts.

You perform intervals by going hard for 30 seconds then slow down for 30 to 60 seconds to catch your breath. You repeat this 3 to 6 times.

This short workout will greatly outperform any long boring cardio or repetitive aerobics session.

The idea here is that if you work long you can’t work hard and if you work hard you can’t work long.

But when you work hard you burn more fat. So why not make your workouts short and intense.

When I first started interval training it felt like the belly fat was melting off me.

Not to mention that my cardiovascular fitness improved really fast. I was no longer winded after the first flight of stairs.

Plus I could only need to workout 45 minutes a day 3 times a week. Great for even the busiest schedule.

And that’s not hearsay, that is actually how I was working out, only 3 times a week for about 45 minutes a day and I got the best results. Results I never though possible.

In Conclusion

And there you go, those are the three basic key elements that helped me burn belly fat. I told you that it wasn’t as hard as most people will have you believe.

In the next issue of the Belly Fat Grenade newsletter, I will talk about key #1 – The Glycemic Index nutrition plan and show you why Diets Don’t Work.

Baby Steps – Remember long term weight loss is a marathon and not a sprint.

That’s why I want to teach you the way one step at a time.

Yours in health,

Charles Boisvert.

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Core Exercises – A Real Benefit

core-exercises

Core exercises can benefit everybody in any walk of life, male or female regardless of age. From construction workers, taxi drivers, office workers and stay at home parents. We all need core strength training to reduce the risk of injury especially the lower back.

They have helped a lot of people with orthopedic problems improve their lives. Because most orthopedic problems and lower back pain are due to weak core stability and strength which also leads to poor posture.

Women especially can benefit from core training because they naturally have a wider pelvis for childbearing which can lead to bad lower body posture. This creates muscle imbalance leading to pressure in the lumbar spine and lower back pain. Here are 4 women core exercises every woman should do.

Anatomy Of Core Muscles.

Core stability and strength is the bridge between the upper and lower body.

The core muscles can be separated into two groups: The Inner Units and the Outer Units. However, the two groups remain interconnected. All core exercises routines should involve both units in all planes of motion:

  • Sagittal plane – Forward and backward
  • Transverse plane – Rotating or twisting
  • Frontal plane – side to side or left to right

You should be aware of these planes of motion as it can help you understand the principals of these exercises.

The major muscles that represent the core are:

  • Transverse abdominal
  • Rectus abdominal
  • External and internal obliques
  • spinal erectors
  • Quadratus lumbar

A good core exercises program will work all these muscles as one.

Core Training.

Core exercises develop muscles that contribute to vital functions in our bodies and permit us to perform from basic to advanced tasks. Without good stabilization and control, you are more at risk of developing lower back pain.

The following exercises will help both men and women achieve core stability and strength while providing maximum benefits. A good core strength workout should be in the following order:

  • Train your lower abs first
  • Then your obliques
  • End with your upper abdominals

The core exercises order is based on your bodies neurological demand on each section of your core.

The Reverse Crunch. Designed to target the entire abs area. it starts out by working the lower abs then moves on to the upper. Lie flat on the floor with legs bent and perpendicular to the floor, arms to your side. Contract your lower abdominals by rolling your pelvis moving your knees toward your chest until they are up off the floor. Hold for two seconds then return to starting position.

Keep your head and shoulder flat on the floor at all times. Do not arch your back. Do not swing uncontrollably, move slowly and in a controlled manner.

Woodchopper. To perform the horizontal woodchopper you will need a cable system. This one is good training for the obliques. Sit on the end of a workout bench perpendicular to the weight stack. Grab the handle with both hands one on top of the other. It is important that you do not bend forward or to the side, keep your spine straight. Draw your belly button in. Start with your arms extended out to your side then pull the cable across your chest ending when your arms are extended to the other side. Repeat for the next side.

Use a light enough weight so that you can maintain proper form. Once you master perfect form you can increase intensity by sitting on a swiss ball.

Supine Lateral Roll. This one requires a swiss ball and a straight rod. To get into position sit on a swiss ball while grasping the rod with your palms with arm stretched out so that the rod is across your chest. Roll out so that your head and shoulder are being supported by the ball. Keeping the rod parallel to the floor slide your left shoulder off the ball, do not let your hips drop. Return to the middle and slide off the right side. This is a great integrative exercise that promotes core stability.

Floor Crunch. This is an excellent abdominal trainer. It is one of the best upper abs strengthening the movement. However, limiting your workout to only stomach crunches can lead to a more rigid thoracic spine. It will also shorten the rectus abdomens which will result in poor postural alignment which can lead to injury. It is important to incorporate at least one lower abs exercise. To perform the floor crunch lie on your back, legs bent with heels about 8 inches from your buttocks. Place your arms across your chest. Keep your lower back flat on the floor. Curl your head and shoulders up keeping constant tension on your belly. Look up at the ceiling to avoid dropping your chin to your chest. Exhale at the top of the movement, hold for 2 seconds and lower.

Before starting this program it is highly recommended that you perform the inner units exercises for at least one month. These exercises will ensure proper spine and pelvis functionality. You will have good core stability at the joint level with proper transverse abdominal activation to prevent your joints from injury.

As always, consult your physician before starting any programs and core exercises.

Stomach Crunches – Your sure way to 6 pack abs

stomach-crunches

Stomach crunches where invented in the late 1950’s as the search was more fervently than ever to build the perfect ab trap. Boxers tried to repeatedly take punches and medicine balls in the stomach to increase there ab and mid section strength. But that’s a little too painful and extreme for the average person.

And there have been numerous gadgets, ab crunches equipment and home abs work out machines made available as fool proof belly builders. But it wasn’t until the sit up was re-examined that the next real breakthrough in flat belly builders was burst upon. And they called them stomach crunches.

Stomach Crunches – The Beginning

The situp was a great invention, it was easy and required no apparatus, just a smooth surface to lie on and the will to get up. So it was a great stomach builder. The problem was that the situp didn’t completely isolate the ab effectively. sure it worked them, but it also brought the hip flexors into play and stressed the lower back to greater or lesser degrees. While it got the job done, sometimes, almost inadvertently, it also left many abs-olutely ab-less. And though this can’t be verified, it seems that the Iron Guru himself, Vince Gironda extracted the necessary info from the sit up and developed the stomach crunches sometimes in the 50’s.

Ab crunches are a very close relative to the situp. But it’s when Mr.Gironda recognized that the abdominals are only completely active from the bottom of the movement to a partial way up, that stomach training began to developing into a science. Once you get past the midpoint of the situp, The abs are no longer the primary mover. Sure it doesn’t hurt to have the hip flexors or other muscles provide a helping hand, but it does prevent the isolation of the abdominals, and if you are training the abs, you may as well train them as efficiently and effectively as possible.

The Variations Of The Stomach Crunches.

1. The Abs Crunch – This exercise, also called stomach crunches, can be performed in a variety of ways, but the simplest is the one in which you lie on the floor on your back with knees bent (creating an “A Frame” design between your calf and thigh when viewed from the side) and simply lift your shoulders up off the ground while rounding your back. This is a very small movement but involves the abdominals greatly. You can place your hands behind your head, but be careful not to yank your neck in an attempt to complete more reps. It doesn’t help your abs and it’s the first step on the way to traction. Instead, you can cross your arms in front or rest your hands on your forehead. Sure, you can keep your hands behind your head if you don’t pull, find what is most comfortable for you.

2. The Stomach Crunches with Feet on Bench –The abs crunch can also be performed while lying down and putting your calves over a bench (Creating a 90 degree angle between the calf and thigh). Again, the performance is still the same. You do not attempt to come up to touch your chest to your thighs. You will just crunch up partially while squeezing your ab muscles, then lower yourself without ever releasing the tension on the stomach. Don’t drop from the top and don’t stop reps till you drop. The stomach crunches can also be performed with your legs hooked into a decline bench and on that angle to increase intensity. This is an abs crunch exercise that can be done anywhere from 10 to 50 reps, depending on whether you are an abs-olute beginner or seasoned vet.

3. The Reverse Abs Crunch – This variation of stomach crunches combines the elements of both the abs crunch and the leg raise, But because it involves a bit of momentum without too much resistance, it is perhaps easier than either. Lie Flat on your back with legs in the position for a regular crunch and with your palms face down on your side. Pull your knees up to your chest, then slowly lower to the start position. Again beginners can let their feet touch the floor after each rep, but as your strength and muscular endurance increases try not to touch the ground.

4. The Reverse Crunch on Bench – Performed a little differently than reverse crunches. Lie on a bench and stabilize your body by grabbing the end of the bench above your head. While keeping your back flat on the bench, lift your legs and point them straight up at the ceiling with your knees slightly bent to take pressure off your lower back. Using your lower belly muscles lift your tailbone off the bench by pushing your lower back into the bench and pushing your feet towards the ceiling.

5. The Kneeling Rope Crunch or Cable Crunches – This exercise was the inspiration for the development of the best abs machine. And while the attempt of those abdominal workout machines may have been to improve upon it, it certainly hasn’t been made obsolete. Attach a rope to a top pulley and grab with both hands. While on the knees with forearms against the side of the head or in some close proximity, find a position that is comfortable and slowly round the back and moves the chest towards the knees. You can bend your knees slightly as you contract. But again, this isn’t a big movement. Simply crunch and contract the abs. However, you must pay attention not to let the arms move around. Once you lock your arms into position, they are to remain as stationary as possible. They are simply holding onto the weight to provide resistance and the only movement comes from the torso rounding and moving towards the floor.

6. Bicycle Crunch – This is one of the best overall belly exercises as it places constant tension on the stomach and also works the obliques. Lying on your back with your hands behind your head, bring your knees towards your chest. Start making a bicycle pedaling motion by touching your left elbow with your right knee while straightening your left leg, then your right elbow to your left knee and straighten your right leg.

7. Swiss Ball Crunches – Consider this one to be an advanced stomach crunch. The ball allows you to stretch further back which gives you a wider range of motion. Plus it forces your core muscles to keep you stabilized keeping a constant load on them. However, if you have a poor form you will bring other muscles into play dramatically reducing its efficiency not to mention the increased risk of injury. Lie on a swiss ball at mid back level with your feet flat on the floor. Cross your arms across your chest. Draw your breastbone forward by squeezing your abs. Try not to assist yourself by lifting your shoulders or neck, let your abdominals do the work.

8. Weighted Swiss Ball Crunches –Again it is important to master the non-weighted swiss ball crunches to avoid injury. Perform this one the same way but holding a single dumbbell across your chest. You can stabilize your feet by placing them under some dumbbells or the end of a bench.

9. The Side Crunch – A lot of people think of this one as strictly an oblique exercise. While it does work the love handles quite effectively it also hits the upper and lower abs. Lie on your right side, rest your right arm along your body to keep your balance. Put your left arm behind your head and curl up using every muscles in your belly. Try to feel everything from below your chest down to below your waist. Maintain a slight contraction at all times.

Stomach crunches will help you develop abdominal muscles but they won’t burn belly fat.

Discover the easy way to a Flat Belly

Lower Belly Exercises – How To Get A Flat Tummy

lower-bellyWe all know that lower belly exercises are the correct way to get a flat tummy. And we all know that the crunch is superior to situps with the legs held down. Because when you hold the legs down, the hip flexors do most of the work. It’s not a bad idea to have strong hip flexors but they shouldn’t be stronger than the lower abdominals. The reason being that if the hip flexors do most of the work when you do lower belly exercises, the very problem you’re trying to correct actually gets worse.

Let me explain: the lower abdominals have to be strong enough to hold the pelvis in the posterior pelvic tilt position. Otherwise, whenever you bend down to lift something, which puts stress on the trunk, you get pain in the lower back because of the improper lordotic curve. A pot belly and back pain often come from the same weak lower rectus abdominals. This news isn’t too earth shaking but what is interesting is how to go about an abdominal workout.

I always thought crunch situps were the key. You know the kind I’m talking about – laying on the floor with your legs resting on a bench in front of you. You’re not doing the full sit up, you just crunch part way. This abdominal exercise only builds the upper abs is not part of the lower belly exercises. So…..

What is the correct lower belly exercises?

Leg raises are not the answer because if not done correctly they actually add to the problem and aggravate low back pain. You are working the hip flexors more than lower abs each time you do leg raises.

The hip flexors keep your pelvis in an anterior tilt so it makes your lower gut stick out. Furthermore, this anterior pelvic tilt puts your low back in a prime position for injury.

All it takes is just standing on your feet for a while and the pressure of your spine sitting on top the improper anterior pelvic tilt gives you low back pain.

The key is to get it into the correct position by strengthening the lower abdominals without strengthening the hip flexors. That’s why you got lo learn how to do…

The best lower belly exercises there is!

Before we get to the Lower Belly Exercises –

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Your lower abdominals will get stronger, you will get a flat tummy and your back will refuse to be pulled out of position by strong hip flexors because your lower abs will be so powerful.

Another effective lower belly exercise is the Mountain Climber. These are a direct replacement to the leg raises but they do not involve the hip flexors. Start at the top of a standard push-up position.

Without letting your hips sag bring your left knee into your left elbow. Return to start and repeat by an alternate from side to side. This is a full body exercise and works the lower abs a lot harder.

“Oh Give Me A Break!”

I hear you say. I know, I used to believe the same thing. The truth? Anytime you do leg raises you are working the hip flexors isotonically and the lower belly isometrically.

Quick explanation: Isotonically means moving the muscle through its full range of motion and isometrically means holding it flexed in a static condition.

Why is this information so important? Because you can build a muscle a lot faster by doing full reps than you can by just holding it flexed. Yet when we do leg raises we are working our hip flexors through their full range of motion and our lower belly is held static. Why do we do this? I’ll tell you why I did…Ignorance!

Why Lower Belly Exercises Are the Key To A Flat Stomach.

Lower abs are the abdominal wall that supports the weight of the intestines when your are standing up. You have to keep this area toned well enough so it holds the intestines flat when the lower abdominal isn’t flexed.

So remember this: each time you do leg raises as your lower belly exercises you are strengthening the muscles that contribute to your pot belly.

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Oblique Exercises Stabilize Your Core

Oblique exercises are important in the development of strong abdominals. Strong obliques can help prevent lower back pain injuries and improve your posture.

Their main functions are rotation, flexing and lateral flexion of the spine. It helps protect the spine and lower back in every day activity such as bending, lifting, reaching and pulling. If they are weak they cannot provide the support and stability to the lower back which can cause injury.

They basically act like a girdle supporting and protecting the spine and lower back. They allow you to rotate, bend, twist and lean from side to side safely. Because our lower back is most vulnerable when we lift or twist, whenever we move suddenly to one side to dodge and obstacle or as a lot of you have felt the electric shock sensation moving up your spine when lifting a child improperly followed by lower back pain. In order to avoid such discomfort we must strengthen the muscles with oblique exercises.

The obliques are located one on each side of your torso. They attach to the ribs and run down to your hips. The external obliques lie closest to the surface while the internal obliques lie deeper and closest to the back..

For the oblique exercises to be effective at strengthening your muscles they must consist of some form of twisting or rotating and side bending. When you do stomach crunches you work the obliques as they help to pull up your shoulders when you crunch. But to really isolate the internals and external you need to include at least one twisting or bending exercise in your abs workout.

Athletes can greatly benefit of the stability strong sides can bring as a lot of their actions will involve some sort of rotational movement. It will definitely increase their performance. Sine many workout routines neglect the incorporation of oblique exercises athletes should really incorporate them into their training.

Reduce Your Love handles

One thing you must know is that spot reduction is a myth. Everyday hundreds of people perform twist and bend with the sole purpose of reducing their love handles. Problem is they are performing them incorrectly to burn their belly fat.

You will not shrink your waistline by training your obliques with a strengthening routine. You must be careful as this can build up the muscle and push the fat out even further making your sides look bigger.

However, there is a way to target them without fear of over-building them. You must perform the oblique exercises in an aerobic way, this will encourage fat loss in the love handles. Here is a more in depth description of Ab Aerobics.

The Oblique Exercises Workout.

This program will strengthen both the internal and external obliques. As they combine rotation of the spine which also activates the erector spinae.

Abdominal muscles work all day long so they resist fatigue quite well. That means you can do this routine 4 times a week without fear of over training them. Incorporate one or two of these exercises in your regular flat belly exercises routine.

Side Bridges – Lie on your right side with your feet together. Your right forearm on the ground so your elbow is under your shoulder and your left hand is on your hip. Raise your hips off the floor until you form a straight line with your head and your feet. Slowly lower your hips and repeat 12-15 times then switch sides.

Do not strain your neck, keep it in line with your torso by concentrating on keeping the spine straight.

Twisting Crunch – Millions of awestruck fans watched as Rocky did these before every final boxing match. Many mistakenly use this exercise for the six pack abs, when in fact it works the external obliques. Lie on the floor with your knees bend and feet flat on the floor. Your hands behind your head with your elbows out to the side. Rather than curling up straight as in a stomach crunch, try to touch your left knee with your right elbow. Lower and repeat to the other side.

Exhale at the top of the movement and hold for a count of two. When you can do 20 reps on each side, do them on a decline bench or hold a weight to your chest.

Swiss Ball Twist – Lie on a swiss ball like you would on a bench with your upper back in contact with the ball and your knees bent at 90 degrees with feet flat on the floor. Cross your arms over your chest. Slowly rotate your upper body to the right, feel the obliques stabilizing your core by keeping them tense. Rotate until you are on your right shoulder. Slowly rotate back to starting position then repeat for the left side. Do 12-15 reps on each side.

Make sure not to tilt your head down to look at the floor or to the side. Keep your neck and spine straight at all times.

V-Twist – Lie on the floor on your back with your knees bent at a 90 degree angle. Raise your feet off the floor so your lower leg is parallel to the floor. Cross your arms over your chest. Straighten your legs until they form a 45 degree angle with the ground and point them to the left. At the same time crunch up while twisting to the right and extend your arms forward. Slowly return to start and repeat for the other side. Do 10-12 reps for each side.

Take at least 3 seconds to perform this exercise and 3 seconds to return to start. This will make it easier to stay stabilized.

It is very important to maintain proper posture or body alignement when performing these exercises. Remember do not sacrifice good form to do extra reps.

Our Flat Belly System

As I said before simply doing abdominal or oblique exercises will not flatten your belly.

The best way to get a flat belly is through a combination of full body exercises and interval training as part of the cardio.

The best part is that these can be done in very little workout time.

All you need is 45 minutes 3 times a week to get the body of your dreams.

Our NEW Ultimate Belly Fat Burning Guide To six Pack Abs combines the most effective ways to lose belly fat in one complete Manuel.

Plus it comes with our world famous Eating For Abs nutrition guide as a FREE bonus, among others.

Women Click Here Or Men Click Here

The most effective way to stabilize the lower back is through oblique exercises.

Belly Fat Diet For Women

The belly fat diet for women plays an important role in your quest for six pack abs. This lesson will show you a few lifestyle and eating habit changes that will help you battle the bulge.

But first here is a little added motivation other than vanity. Putting on fat on the hips and limbs can have a negative effect on your health but not as much as gaining weight in your belly. Studies show that it can increase the risk of heart disease, breast cancer, diabetes, and high blood pressure just to name a few.

Changing Your Eating Habits.

Changing your eating habits by replacing some of the food you eat is the easiest way to tackle a healthy lifestyle. Incorporate these 5 guidelines as the basics of your belly fat diet for women.

#1 – Drink Water. Drink at least 8 glasses a day. Not only will this keep you satisfied a lot of times our brain interprets thirst as hunger. It helps digest food boost metabolism and washes away waste your body produces. But drinking water will replace at least 8 glasses of soda and sugar infested juices you would normally drink decreasing your daily calories which brings me to my next point:

#2 – Avoid processed sugar. Eating sugar raises your blood sugar which creates insulin. Insulin not only reduces your blood sugar which can cause that crash or tired feeling it also acts as a storage hormone,yep you guest it storing fat particularly targeted in your belly. The stored fat will not be released to be burn as energy.

Eliminating or reducing your sugar intake from your belly fat diet for women will have a bigger effect on weight loss than reducing fat. Now don’t get me wrong you must still cut down on fatty foods especially food containing saturated fat.

#3 – Replace saturated fat with poly unsaturated fat and reduce your in take of simple carbs such as the ones found in white bread and pasta.

#4 – Eat six meals a day. Eating six small meals a day instead of three large ones will boost your metabolism which will encourage fat loss. There are a lot of scientific studies that support eating more often to lose belly fat.

The biggest advantage is it keeps you full which will reduce your cravings for sugar and snacks. Something that most fad diets don’t do. Here’s an example of what your meals should look like:

Meal #1- Breakfest-high protein

Meal #2- Snacks – about 2 and half hours after breakfast

Meal #3- Lunch – about 2 hours after meal #2

Meal #4- Snack – about 2 and half hours after lunch

Meal #5- Dinner – about 2 and hour after meal #4

Meal #6- Snack – at least 2 hours before your bedtime.

#5 – Eat breakfast. It really is the most important meal of the day. Eating a high protein breakfast will give you energy throughout the day but mainly it kick starts your metabolism so your body will not go in starvation and store fat. Plus it will encourage your body to burn fat as energy.

#6 – Have a cheat night plan to eat what you crave one meal a week. Doing this will give you what you have been missing. Plus planning it keeps you in control when you cheat helping you stick to your new belly fat diet for women.

Follow these simple guidelines and you will be on your way to a flat belly faster than you think. Do this for one week and you will be surprised at the results.

Remember, deprevation diets don’t work. They actually encourage your body to store the same belly fat you are trying to get rid of.

Find all the nutrition tips you need and a complete guide to what kind of food to eat as well as when to eat them, check out our Eating For Absnutrition guide.

Based on the science of the Glycemic Index it is full of healthy fat loss meals ideas for breakfast, lunch, dinner and snacks.

You can get it FREE when you purchase our very own Ultimate Belly Fat Burning Guide To Six Apck Abs available here.

Belly Fat Diet For Women

See you next time,

Healthy regards

Charles Boisvert.

The Real Way To Women Abs.

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If you found this page by surfing the internet and would like to sign up for this e-course Sign Up Here: How To Lose Stomach Fat In Women

Growing Big Belly – Setting Goals To Stop Your

The first step in stoping your growing big belly. Men have lots of reasons to want to lose their growing beer belly, To have more energy, to feel better or to look better. No matter what the reason if you are going to be successful you need to set sensible goals with realistic expectations.

When you set goals for yourself and commit to them on a daily basis it gives you something to shoot for and will dramatically raise your motivation and level of success of stoping your growing big belly.

Writing down your goals is a very important step. It forces you to think about your goal and makes it real in your mind. It reminds you of what you need to do to succeed.

When you have daily weight loss goals written down you should commit to them every morning. When you renew your commitment you are giving yourself a chance at small victories every day and that is very motivating.

It also gives you a road map of what you need to do to lose your beer belly successfully.

Like the efficient one in our Ultimate Belly Fat Burning Guide To Six Pack Abs.

The small changes you make every day add up fast.

Setting Your Goals

The key to setting goals is: they must be specific, measurable, attainable, realistic and tangible.

You can determine your goals with a number of factors but we recommend using your weight, your waist measurement and your hip to waist ratio.

Weighing yourself is pretty straight forward, make sure your scale is level and on a hard surface. Don’t worry about the number, instead use it as motivation it will only go down from here.

Measuring your waist will actually be more accurate than the scale especially in the beginning. Because at the start of a fitness routine men tend to put on muscle fast and since muscle is heavier than fat you could of actually lost more fat than the scale says. Making the measuring tape more accurate in determining if you have stop your growing big belly.

Your waist to hip ratio is also an important measurement it will determine if you’re losing fat in the belly. It will also give you a very specific goal, men should have a ratio of 1.0 or less. To calculate the ratio you simply measure your waist and then your hips. Dividing the waist measurement with the hip measurement will give you the ratio.

Healthy Realistic Goals

A good place to start would be to aim for a weight loss of 5 to 10% of your body weight a week, generally about 2 pounds per week.

But keep in mind that if you are adding on muscles a tape measure would be your instrument of choice. As I stated earlier, muscles weigh more than fat. So you must use all the tools to get an accurate view of your body and your growing big belly.

Another way would be to set goals on healthy choices instead of weight loss.

Focusing on reducing your daily caloric intake by creating a calorie deficit will also yield results.

First you need to calculate your BMR (Basal Metabolic Rate). Your BMR is the energy your body burns when it is at rest to maintain normal function. This free tool will calculate your BMR as well as your total daily calorie requirement. BMR Calculator

This will give you the number of calories you need on that day. All you have to do now is simply reduce your calories by about 200 calories under your BMR and you’ll be in a calorie deficit state which will stop your growing big belly.

No matter how you choose to set your goals, you must record them and then make a plan to reach them. For example if your goal is to reduce your calories by 200 today, then simply plan to replace 2 sodas with water.

Just remember that once you set goals and you are not stopping your growing big belly fast enough you need to adjust them in order for you to attain them.

In the next couple of days you will receive Lesson # 2 which will talk about your nutritional need.

See you next time,

Healthy regards

Charles Boisvert.

If you’re eager to get a jump start on your weight loss then consider this complete guide to losing fat and gaining muscles all in less than 45 minutes a day 3 times a week.

Boost your energy with this specifically designed for men and stop your growing big belly for good.

Losing Stomach Fat The First Step

Welcome to losing stomach fat. In this lesson you will determine why setting goals is important in losing stomach fat and how they will help you to stay motivated. These are steps that a lot of people neglect and by doing so can affect their weight loss success.

“In order to know where you’re going. You need to know where you’re starting from.”

Step 1: Assessing your body weight. This should be the first step in any belly fat loss plan. The goal here is to provide you with real number in order to help you set realistic goals. You will need two key measurements: your body weight using a scale and your waist circumference using a tape.

These measurements serve two purposes, to give a weight loss number to shoot for and to determine if what you are doing is helping you in losing stomach fat.

If it is, keep doing it, if not you need to adjust and fine tune your weight loss strategy.

This abs book has helped a lot of women in this department.

Weighing your self is fairly straight forward. Make sure the scale is level on the floor and that you are wearing as little as possible. Write down what you weigh and the date in a journal. Don’t worry about the number if your discourage because it is more than you tough. Instead use it as motivation on your quest to losing stomach fat.

Women Weight Ranges For Adults (in pounds)
Height
Ft/In
In
Minimum for all adults
(BMI = 20)
Maximum for all adults
(BMI = 25)
4’8″ 56″ 72 88
4’9″ 57″ 77 94
4’10” 58″ 81 99
4’11” 59″ 86 105
5’0″ 60″ 90 110
5’1″ 61″ 95 116
5’2″ 62″ 99 121
5’3″ 63″ 104 127
5’4″ 64″ 108 132
5’5″ 65″ 113 138
5’6″ 66″ 117 143
5’7″ 67″ 122 149
5’8″ 68″ 126 154
5’9″ 69″ 131 160
5’10” 70″ 135 165
5’11” 71″ 140 171
6’0″ 72″ 144 176
6’1″ 73″ 149 182
6’2″ 74″ 153 187
6’3″ 75″ 158 193
6’4″ 76″ 162 298
6’5″ 77″ 167 204
6’6″ 78″ 171 209
6’7″ 79″ 176 215

Step 2: Waist circumference measurement. For this place the tape snuggly around your waist, but not so tight as to squeeze your belly. Do not suck it in or hold your breath. Use your belly button as a reference and make sure that the tape is horizontal or parallel to the floor. Again write the number down in your journal.

The tape is actually more precise then the scale when it comes to measuring body fat. Especially when you’re in the beginning stages of exercising. Because this is when you will build muscle easier and inch for inch muscle weighs more than fat. This means muscles will take up less space than fat making the tape measure a more accurate tool.

Your BMR (Basal Metabolic Rate) is the energy your body burns when it is at rest to maintain normal function. This free tool will calculate your BMR as well as your total calorie requirement. BMR Calculator

Importance of goal setting.

“The people who succeed at permanent weight loss are the ones who have chosen their goals wisely and pursued them”. Quoted from Dean Anderson fitness behavior expert.

But how do you choose goals that are right for you? How do you keep on course to reach your goals? The answer: be realistic with sensible goals and expectation for yourself you will be more likely to reach them. A small short term weight loss goal is realistic and achievable.

So what is a healthy realistic and achievable goal? Reach for a weight loss of between 7 and 10 percent of your current body weight in the next four months. For example if you weigh 150 pounds and you aim for 10 percent you will need to loss 15 pounds in four months or about 1 pound per week.

Most guidelines recommend that you not exceed two pounds per week. Because it is easier to gain back once you go off the program. Losing stomach fat in small amounts at a time makes it easier to maintain.

Make a plan: once you set your goals you need to record it in your journal and a plan to reach it. In your mind this will make it specific measureable and tangible.

Here is an example of the plan I used when I decide to lose weight.

I measure 5’11” and weight 210 pounds. I will lose 21 pounds in 12 weeks. For this I will need to cut 500 calories a day with diet and exercise.

To attain my goal I will:

• Replace one soda a day with water.

• Eat a high protein breakfast instead of nothing.

• Walk a least three times a week for 30 minutes.

• Replace one sugar snack a day with an apple.

When you break down your goals into specific items really puts a focus on them. This will make them more attainable but remember to adjust them and even set new ones as you progress in your losing stomach fat journey.

Also if you realize that you set your weight loss goal too high (which is very normal at first) reduce it or change the length of time you set to reach it. Remember that you are not a pro yet and adjusting your goals will help you to stick to them and reach them.

In the next lesson we will discuss your belly fat diet and your eating habits.

See you next time,

Healthy regards

Charles Boisvert.

If you’re looking for a easy and highly effective exercise and nutrition program designed specifically for women then consider this e-book on losing stomach fat in women.

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If you found this page by surfing the internet and would like to sign up for this e-course Sign Up Here: How To Lose Stomach Fat In Women

Male Abs Workout – Weighted Vs Non-Weighted

Whether to train your male abs with a weighted routine or not should be determined by common sense, not half haphazard training practices. In choosing a method that both suits you and is logical you should always assess all the facts.

There are two school of thought when it comes to working out guys abs. The first says using the heaviest weight possible is required to build ripped washboard abs. Proponents of this approach contend the abdominal muscles are fixed , so they can’t become overblown or overgrown because they have nowhere to go.

The other camp, those who believe using weight to exercise their abs is a no-no, says: “Never train your abs with weights, If you do you’ll have a waistline like a whale.” This exercise bluster originates mostly in myth, but a lot of the hype on either side comes from making too many assumptions and a handful of loose associations.

We see someone in the gym who has ripped male abs. For one reason or another this guys abs are doing rope crunches with a ton of weight on the stack, and his waist is tiny, tiny, tiny. Naturally we might assume: rope crunches…ripped abs…good. The next day we may see a wide waist guy in the gym doing the same abdominal exercises and conclude: rope crunches…bloated waist…bad. Which do we believe? well, it has to be one or the other, right? Wrong!

Inferring one fact from looking at another is simply faulty logic. It’s almost like saying: a dog has four legs and so does a chair, so a dog must be a chair. We all know that is ridiculous. Why then do we make loose associations like that in the gym? Probably because we have no idea what the answer to that dilemma is so we have to choose a side and let the chips fall where they may.

I Want Male Abs, Which Do I Use?

Find the answer to that question, and there probably wouldn’t be asymmetrical men abs on the stage again! Unfortunately the solution isn’t that simple. Getting to the heart of the matter only means splitting hairs further, and splitting hairs makes people more confused and disillusioned.

The answer is to use both weighted and non weighted abdominal exercises. You should follow a complete program of bodyweight exercises, strength exercises and intervals to burn your belly fat.

This is what makes out NEW Ultimate Belly Fat Burning Guide To Six PAck Abs so effective.

Those who say using heavy weights is best for ab development are trying to substitute weight for intensity. Conversely, when someone advocates using no weights, he is implying intensity makes up for a lack of weight. Both of them are correct.

Using a weighted routine as a substitute for intensity is as beneficial as using a routine which derives its intensity from duration and number of repetitions. Although some athletes and experts feel heavy weights are unnecessary, they can contribute to your overall look. An advantage if you are a competitive bodybuilder. Those early stages of building a foundation are crucial times. Using weights to build a little density in the abdominal muscle walls isn’t a bad idea, and may be just what you need to attract the attention of the judges.

The problem with using weights in an abs workout, however, is the risk of building more than you bargain for. In the off season, when the waist isn’t tight and the body is carrying excess weight, the abdominal muscles strain during exercises like the squat, leg press, deadlift and the bench press.

Adding weight during abdominal workouts further exacerbates the situation and makes the waist swell during periods of intense growth. Enhancing pharmaceuticals, food supplements, compound the problem, for they are unforgiving to the male abs that aren’t kept tight and in check.

Male Abs – Moderation Is The Key.

Moderation truly is the key to male abs development. Either using weights too often or not using weights at all can skew the appearance of the abs unfavorably. Instead of using heavy weights to get fast abs, you can burn the abdominals into submission with lighter weights.

No matter which approach you take, the abs need to be worked with both high intensity and high repetition. If you can withstand this pace while using weights, you can increase the intensity, but only if you are willing to keep the same pace going that you would use without weights.

While heavy weight may create intensity, it can’t replace what high reps burn out can do. Try to regularly alternate a combination workout, some male abs exercises with weights and some without weights.

Weighted or non weighted ab routines aside, no progress ever happens with the abdominals if you don’t follow a few simple rules for

Male Abs Example Routine.

Here’s a routine that offers the best of both training methods. Try to regularly alternate a combination workout with a completely non-weighted workout at least once a month. When you are ready to get some definition in your abs do only non-weighted exercises with higher reps.

1. Bicycle crunches – 3 sets of 15-20 reps

2. Weight assited ball crunches – 3 sets of 10-12 reps

3. Kneeling rope crunches – 3 sets of 10-12 reps.

See detailed information of the stomach crunches.

Weighted or non weighted ab routines aside, no progress ever happens with the abdominals if you don’t follow a few simple rules for male abs.

 

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