Exercises That Burn Fat

Quick Weight Loss Diet Plan To Remove Belly Fat

by Christian Blake on February 9, 2013

01To reduce belly fat there are several techniques that are involved in the process. Excess fats that are stored in the body are derived from the unhealthy foods that we consume. Are you suffering from belly fat? Do you believe in impossibilities? There is absolutely no problem that does not have it’s own solution. For you to remove belly fats that have long been affecting your general health you will need to follow a healthy food journal and exercise your body so that the heat produced will help burn fat. Quick weight loss diet

The most dangerous fat in the body is the belly fat because it might cause you a lot of health issues. Do you watch what you eat and drink? Generally people of nowadays love drinking alcohol, beer, processed drinks. There are just two ways that fat can be stored in the body (the fats that you can see and the one that you cannot see at all) the one you can see is called subcutaneous fat and they are usually the human skin layer in the hips, thighs, butt, and in the abdomen.

Like I said earlier, there are just two ways by which the body store fat, I have mentioned the one that can be seen, the one that cannot be seen is the dangerous the most dangerous type of body fat and it is stored in hidden regions of the body.

Everybody have the hidden fat which is also called the visceral fat but not always the same issue with everybody. The hidden fats in the body causes the body a lot of issues and if you are having a lot of it there is tendency of developing high blood pressure, diabetes, dementia, heart disease, any type of cancer, pot belly and obese structure.

Let me quickly tell you one important thing you should know about excess fat in the body; when the body stores the fat in excess and the body becomes obese, there is assurance that it will run out of safe regions where the fat is normally stored and start to store fat inside and around the organs of the body which heart and liver is not excluded.

Let us take a look at the ways by which you can get rid of body fats; fats in the belly area can be removed by working your abs. Typically, it is the body that knows where to store fat and where to remove the fat, and the amount of fat in your body will be determined by your genetics. If you are having genetics for a large production of belly fat, I think you should waste no time on getting rid of it.

The body stores fat in the abs, hips, butts and this is because the misconception of the body is the best region for storing energy mainly because it will require a little energy efficiency to create it, store it, and use it up. It is the duty of the body to locate the best region for the storage of fat, understand that it would not make any sense if the fats are stored in the toes.

Generally in women, fat are stored in the hips, butts, breasts and this is responsible for creating attractive body figure so as to attract mate. The body stores fat in the places where there is fat cells.

Here are tips on quick weight loss diet.

Overconsumption: If you have craving for foods then you are not likely to remove belly fats because the more you eat, the more you get bigger and it will also be determined by the type of foods that you are consuming. First you need to create a food journal that will help you with the record of the foods that you are eating throughout a week. When you discover that you have a high craving for foods, the best thing to do is to change your lifestyle. When I say change your lifestyle, I mean you should cut down the size of foods that you eat on the daily basis. You should never attempt to eat with large plates, choose smaller plates instead and do cut the foods you eat into smaller portions, either six or eight portions. This will assist your digestion and the foods will be used up and stored as energy instead of fats.

Surgery: Did I hear you say you want to go through surgery in order to get rid of stomach fat? No, you shouldn’t do that. The best way to eliminate fat is through physical strength and commitment and not the use of pills, supplements and surgery because in the end you are likely to gain more weight than the previous. In order to eliminate body fat it will take you enough time to work on the whole body, there are no pills that can for it perfect for you just the way you wanted. All that matters is a permanent weight loss and not a temporary one.

Aging and Hormone growth: these two things are the causes of weight gain. According to research, they claimed that the human body produces certain hormones that cause the body to add weight and as we grow, there human body is likely to add weight and to eliminate the weight gain, you will have to do certain physical exercise and involve yourself in a healthy diet.

Here are the trainings you may do in order to get rid of excess fat:

Like I mentioned above, there is no weight loss plan that does not require exercise and diet plan. So, if you are exercising your body and do not go on nice diet, you are just wasting your whole time and energy on exercising. You shouldn’t because you have tried all the exercise and diet plans that were provided for you on internet and decide to give up. That is not an excuse for you. Remember that you can go to any length because you want to eat and I see no reason why you should give up. Instead, visit an expert for advice. Remember that not everybody can do all the exercise that are available for weight loss, if you are having health issue, please do not fail to see your doctor prior to any weight loss program.

A high intensity weight training circuit: According to the name, it is a combination of different exercises. You may include a weight exercise in the circuit training that you consider the best for you, you may even jog between exercises, and then rest. Doing this will help keep the heart rate at optimal.

When you are exercising, always remember to rest in between, and you should not exercise more than three to four days a week so that you won’t lose your strength. There is a simple mistake that some people make when training with weight, you should not use a light weight or that which its intensity is too low. Before starting any program ensure that you are physically fit and ask your doctor for clearance if you aren’t so sure.

To begin any type of exercise you need to warm-up for a period of about ten minutes or more. This will get you prepared. You may stretch your body, jog, walk do presses or any type of warm-up exercise. Weight training helps to maintain and build muscle, it also assist in burning plenty of calories in the body.

Here are foods that will assist you to get rid of belly fats:

  1. Marinara
  2. Fish
  3. Sauce
  4. Salmon
  5. Sardines
  6. Carrettiera
  7. Gallinella
  8. Bottarga
  9. Red mullet
  10. Clams
  11. Bacon
  12. Garlic
  13. Ginger
  14. Vegetables
  15. Fresh fruits
  16. Fiber foods

Fiber foods will help you feel fuller and this will cause you to lose belly fat because they contain natural sugar and not refined sugar. Water is a good remedy for losing weight. Instead of consuming processed drinks, you should take at least 2.7 liters a day. Drink as soon as you wake up, drink water before you eat, drink water after meal and it will help you to keep fuller. It also helps to flush out the excess toxins in the body and bodily fluids.

For you to reduce belly fat, you should cut down the amount of calories that you eat every day by day. Instead of taking refined sugar or deriving your calories from high calorie foods you should go for fruits and veggies because they are the best and natural foods for weight loss. You can derive the little amount of calorie that the body needs from them.

All the above shows you tips on how to get rid of stomach fat. Follow the steps, exercise yourself, cut back the amount of calories you are eating, eat fat, be serious with your weight loss plan and in the end you will see a better result. Losing weight takes time, so better think twice before starting and seek the advice of a medical expert before you start anyone. Click on quick weight loss diet for more information.

Best Fat Burning Exercise Equipments (Issue Two)

by Christian Blake on February 7, 2013

Contemplating

Welcome back to the second (as well as the last) installment and issue of the series – Best Fat Burning Exercise Equipments. In the previous issue (which was the first), we discussed and highlighted some of the major equipments as there are in the fitness world. I will be kind to share some of the things we discussed in that installment with those that unfortunately missed it (although I have to say that you missed a lot). but not too late though; you could still search for the post and go through it after reading this; then come back again to read this one more time. However, here’s a quick recap of what we discussed in the previous issue.

Recap Of Issue One

I shared with you that in 2009, research had it that over 60 percent of Americans were either overweight or obese. This result might be flagrant but I wouldn’t say it is a surprise. Reason being that too many American’s consume fast food and still keep saying they hate exercising. So, you shouldn’t be surprised if these same people try to start an exercise program and fail. They obviously should, after all they don’t have the motivation and psyche to. Studies have also proven that thousands of people all over the world try to lose weight every year but quit even before they get quarter-way.

I also said that losing weight is a difficult task as it requires a vast level of determination and motivation. So, more often than experienced, most are faced with the temptation to quit, stop or cheat during the program. These people are of the common misconception that there are quick fixes for losing weight. Fixes like secret diet pills, surgery, or even traditionally crafted methods. You seriously don’t need all those; they would only end up killing you. The bitter truth (which of course you don’t want to hear) is that if you actually choose the right exercises and use the right equipments, you can lose weight and burn fat even faster. Cardiovascular exercises, resistance workouts and endurance exercises increase your heart rate and burn calories faster than most fixes you hallucinate about. All you need to know are these equipments and how effectively to use them to get the best from them

Most exercise machines feature settings that allow you to make your respective workout routines even more intense, which will of course help you burn more fats. If your machine has an interval setting, using it will definitely boost your calorie-burn. This setting, though, varies your pace, usually starting with a warm-up session and then moving on with a more vigorous pace by adding in some sprints which in turn boost your heart rate, thereby increasing metabolism; so that even when you slow down, your machines engages auto-run. You can program your own speed intervals on an exercise machine by increasing the pace every few minutes and sustaining the sprint for at least 30 seconds before slowing down. Below are examples of exercise equipments you can utilize

Today’s Agenda

There’s an old saying (one that I so love to use); it says “What a man doesn’t know can’t hurt him”. However, it pained me to discover that this saying is a very wrong conception as concerned with exercises. Why? Well, it is that what you don’t know about that treadmill, elliptical, stair stepper or stationary bike thought might not cause you physical pain, but it could possibly thwart your fitness and weight-loss aims

Obscure Facts About The Best Fat Burning Exercise Equipments

Burning Fat

I have seen this happen several times at the gym and in other fitness centers. People hop on their piece of cardio equipment, run through the program options and become obsessed by their fat-burning program because of their over-eagerness to lose weight. The question is; who doesn’t want to burn fat? There are thousands (even millions) of people all over the world who want to, but what most of these program initiators aren’t telling you is that the fat-burning program was designed to keep your heart rate as low as possible. Burning FatResearch over the years has shown that when you’re working at a lower percentage of your maximum heart rate, you burn a higher percentage of fat as fuel. However, because you’re working at a lower intensity, you’re also burning fewer calories.

So logically, if you have just 30 minutes every day to work out, you may only burn 200 calories with a mythical fat-burning program, whereas if you were following a more intense workout, you might have been able to burn over 300 calories. Of course, I don’t suppose I have to remind you that weight loss is all about calories. It doesn’t matter where those calories are coming from; what does is that you’re burning as many as possible. So don’t be deceived by all these false and mythical weight loss programs telling you about best fat burning exercise equipments of all sorts.

You should instead add intervals; be it programs on the machine or those created by you, a trainer. They should of course be able to always give the most results for your calorie-burning efforts. You can incorporate your own personal workout by simply increasing your intensity to a hard pace for 30 seconds followed by 2 minutes at an easy pace; repeat for up to 30 minutes. Once you’ve mastered that, try 1 minute of a hard intensity, followed by 2 minutes at an easy pace. This should get you going pretty well.

Machine Results

A lot of exercisers have testified and I have admitted that it is really awesome to see big figures and impressive results on machineMachine Results screens. But the sad truth is that most of these figures are usually false. If you think that you burned enough extra calories this morning to eat that burger and soda for lunch, then you really need to have a rethink!

Even when you specifically enter your gender, weight and age, your result could be off by tens to hundreds of calories. In fact, the majority of cardio machines manufacturers test their equipment on big, muscular guys and not your kinds. Because of this, the estimated calorie burn that is programmed into the machine is based on a macho man who burns tons of calories by just simply breathing. If you’re a female, this is even more problematic.

Be cautious about these figures and don’t rely solely on them. On average, most people burn about 100 calories per mile walked or run. If your cardio machine’s calorie count registers way more than this, then you ought not to be told it’s way too false. Generally, all machines and online calculators offer mere estimates of calories burned, so never take them as fact. A better and more accurate way to estimate your calories burned for any workout is to invest in a good heart-rate monitor that estimates calories burned based on your actual workout intensity.

Machines Vs Aerobics

Although treadmills allow you to run at a variety of paces and incline without being directly exposed to the weather; however, if you’re preparing for a running race or walking event, you need to know that the treadmill does not challenge you as much as doing the same Cardioactivity outside. In fact, the motion of the treadmill belt pulls your feet back, thereby allowing you to shorten your running and walking stride and exerts less energy. This result of less energy means fewer calories burned.

Also, the treadmill is set at a totally flat or slight decline, which makes your run or walk easier than it is outdoors. Therefore, if you’re used to running or walking on the treadmill, you might have troubles adapting when you head outside for your aerobics and find that you can’t run as fast or as long without becoming fatigued.

You can address this issue by simply making a couple of changes to your routine. Once a week, sub your indoor workout for a power walk or jog through your neighborhood or a park. The change of scenery and atmosphere will help give your body and mind something more and new to focus on. As your muscles work harder to propel your body, you’ll burn more calories and better gauge your true running or walking speed.

Workout IntensityInternal Muscle Injury

The built-in heart rate monitors on most exercise equipments are very economical and handy. They automatically sense your pulse from your fingertips and hands. However, your pulse isn’t as strong or accurate when measured from your hands as it is when it’s measured closer to your chest. Plus, these displays rely mostly on spasmodic data, which is only available when you hold on to the console. This is typically a not too effective method, especially when you’re running or walking fast.

What you ought to do instead is; listening to your heart and paying more attention to your pulse by really reading it. You should invest in a heart rate monitor with a chest strap; they are the most accurate and reliable gadgets to measure your exercise intensity continuously and safely as you work out, without even compromising your form. You should use what you have to get what you want; it’s the least you can do to derive the most results from your best fat burning exercise equipments.

Different Best Fat Burning Exercises Equipments (Issue One)

by Christian Blake on February 7, 2013

Fat Burning ExercisesThose familiar with this issue of fat burning and weight loss will agree with me that besides the issue of gaining more weight than necessary and finding methods to lose the excess fat; there’s also the factor of the exercise equipments we use to address these weight loss issues. Here, I will be sharing with you the best fat burning equipments in a scintillating 2-issue series. I will do the talking (more like writing) and explaining; all you have o do is just sit back and enjoy.

In 2009, research had it that over 60 percent of Americans were either overweight or obese. This result might be flagrant but I wouldn’t say it is a surprise. Reason being that too many American’s consume fast food and still keep saying they hate exercising. So, you shouldn’t be surprised if these same people try to start an exercise program and fail. They obviously should, after all they don’t have the motivation and psyche to. Studies have also proven that thousands of people all over the world try to lose weight every year but quit even before they get quarter-way.

It’s a fact that losing weight is a difficult task as it requires a vast level of determination and motivation. So, more often than experienced, most are faced with the temptation to quit, stop or cheat during the program. These people are of the common misconception that there are quick fixes for losing weight. Fixes like secret diet pills, surgery, or even traditionally crafted methods. You seriously don’t need all those; they would only end up killing you. The bitter truth (which of course you don’t want to hear) is that if you actually choose the right exercises and use the right equipments, you can lose weight and burn fat even faster. Cardiovascular exercises, resistance workouts and endurance exercises increase your heart rate and burn calories faster than most fixes you hallucinate about. All you need to know are these equipments and how effectively to use them to get the best from them

Best Fat Burning Exercises Equipments

Most exercise machines feature settings that allow you to make your respective workout routines even more intense, which will of course help you burn more fats. If your machine has an interval setting, using it will definitely boost your calorie-burn. This setting, though, varies your pace, usually starting with a warm-up session and then moving on with a more vigorous pace by adding in some sprints which in turn boost your heart rate, thereby increasing metabolism; so that even when you slow down, your machines engages auto-run. You can program your own speed intervals on an exercise machine by increasing the pace every few minutes and sustaining the sprint for at least 30 seconds before slowing down. Below are examples of exercise equipments you can utilize;

The Treadmill

The treadmill is probably the most used and recognized item of exercise equipment on the globe. This is probably because theTreadmill treadmill allows for more versatility and diversity to be introduced and incorporated into any workout routine. More modern models are renowned for their ability to track weight, heart rate, amount of calories burned, distance covered and time spent. Every exerciser from beginner to pro will enjoy using the treadmill because speed and inclination are both controlled by you. You can increase it as you become more physically fit.

Furthermore, due to its cardiovascular effect the treadmill increases metabolism by strengthening the heart, stabilizing blood pressure and blood sugars level and increasing energy; thereby burning tons of calories. It can be used for routines like walking and running since the speed of the foot track varies from 1.5 to 15 miles per hour up. Like I said earlier, increasing the intensity of the routines will burn more calories and in turn burn more fats. All you have to do is increase the speed of the foot track, to simulate a similar motion of going up a hill. Most treadmills have a speed limit of 15. You could as well consult your instructor if you feel you need to increase yours.

The Elliptical Machine

Elliptical Machine
Over the years, the elliptical machine has gained more grounds in popularity, most especially in women fitness. It is the typical rival between the other exercise equipments. You get the benefit of both a cardiovascular and resistance workout without experiencing the usual fatigue and strain on your joints. It also burns a lot of calories even while strengthening the lower body. Most exclusively; for those who don’t really like to run, the elliptical machine is the most perfect equipment for your alternative workouts, because it increases the heart rate, burns calories and still, you don’t have to stress or strain your body to achieve these.

 

The Elliptical Cross Trainer

The elliptical cross trainer is a no-impact cross between a treadmill and a stair climber. The user’s feet are placed on two moving planks allowing exercisers to move their feet forward or back, in the motion of an ellipse. Due to the fact that there is no impact on the body while using this machine, it’s mostly more suitable for beginners.

The Exercise BikeExercise Bike

Exercise bike is one of the most fantastic cardiovascular workout equipments, with the option of increasing or decreasing the intensity as you want it. There are three kinds of exercise bikes; Upright (which imitates the action of a real bike); Recumbent (which has a bucket seat and pedals) and the Indoor cycling bike. Upright bikes are a typical stationary bicycle; Recumbent bikes have a relaxed seat position which may be more comfortable for some riders while the Indoor cycling bikes are typically used for indoor cycling classes. They are all beneficial to the body by burning calories and toning your legs and lower body. Recumbent exercise bikes offer more comfortable workout with bucket seats and back support allowing you to enjoy your workout even while reading a book.

The Steppers

Steppers offer more to your workout by toning the buttocks, hips and thighs much like climbing a regular staircase. Like most other best fat burning exercise equipments, the steppers are hydraulically powered and computerized. They present a great cardiovascular workout with the potential to burn a lot of calories and fat. Anyone can use a step machine but it offers the most benefit to women who normally have problems with weight in specific and odd regions.

The Rowing MachineRowing Machine
The rowing machine also imitates the operandi module (mode of operation) of rowing a boat on water. They provide the whole body with aerobic output from the arms and shoulders, to the back and abdomen, the legs, heart and lungs. The rowing machine requires that it should be in proper form to avoid a strain on the lower back. If properly executed, it builds muscle strength, endurance, flexibility, and aerobic capacity. They come in two kinds; hydraulic and cable.

 

The Step-mill Machine

Step-mill machines simulate climbing up stairs over and over again. With a step-mill machine, the foot pedals move up and down while the user is upright as if climbing steps. The level of intensity can be modified by increasing the speed of the foot pedals so that the user can walk or run up the stairs.

Conception

Although the elliptical machine and treadmill are the most popular exercise equipments, several variables are responsible for determining which machine a person will work out with.

A runner will most likely want to work with a treadmill because treadmills stimulate running. The moving belt allows runners to increase or decrease their speed the same way they would outdoors. If you prefer to get on a machine and just take a walk, the belt also stimulates walking. In addition, the incline option mimics hills and provides an opportunity to burn additional calories during your workout. Unlike running or walking outdoors, a treadmill decreases injuries caused by road hazards, such as rocks, cracks in the sidewalk or potholes. Treadmills tend to make you work harder to keep up with the speed of the belt.

On the other hand, a person with arthritis, osteoporosis or limited athletic abilities may be more likely to work with an elliptical because it’s less stressful on your knees, hips and back because you glide with no impact to your joints. The low-impact benefit of the elliptical makes it a favorite mostly for the elderly. You may also want to work with an elliptical machine if you want a full-body workout while performing cardio; as some elliptical machines allow you to work your upper and lower body simultaneously.

A Stern WarningExercise Injury

On a final note, you ought to know that if you have knee or joint problems, you are shouldn’t workout with a treadmill because the weight-bearing impact may be painful. The elliptical requires using your own manpower, so it’s easier to slow down and not work as hard as you would with the moving treadmill belt. In some cases though, you may not want to use any of these so called best fat burning exercises equipments due to a couple of reasons like the unavailability of wind resistance that you find doing cardio outdoors. Also, there is the cost which can also be a deciding factor on which machine you work with. Just make your decision fast but wisely and resume your routines as soon as possible.

Rapid Weight Loss Diet And Exercise

by Christian Blake on February 6, 2013

01Rapid weight loss diet: Belly fat has caused a lot of people various health issues and over thousands of people are looking for how to reduce belly fats and possess lean body. Seriously you don’t have to give up because you have long been looking for means to get a lean body and all the steps you took didn’t work out for you. It may be because of the genetics you are having or maybe because of the foods you are consuming every day. Losing belly fat and weight generally depends on the type of foods that we are eating, performing various exercises does not mean you will lose weight if you do not change your lifestyle and measure the foods that you eat.

Stomach fat is the most dangerous type of fat and it should be taken care of before it gets out of hand. Losing weight does not happen by magic, it depends on how you have chosen to handle the situation. It is not a surprise that many people are suffering from obesity, it is because of the foods that we consume on the daily basis, the amount of calories that we consume which makes up about sixty five percent of the foods we eat.

Unhealthy foods bring about serious health issues and most people consume foods such as soy, corn and wheat which contribute to the body weight. When you consume these three unhealthy foods it will cause you gluten intolerance and this is exactly what is called a spectrum of disorders that cause celiac disease because these foods are consumed in excess. Apart from that, it will result to various health issues such as diabetes, high blood sugar, etc.

Foods such as soy, wheat and corn are known as the most genetically modified foods in the world and they are sprayed with pesticides and herbicides. These sprays are having a lot of disadvantages on your health because they will cause the accumulation fat in the belly area.

You need to substitute these foods for others that will have benefits to the health. I know you must have heard of natural foods for weight loss but maybe you don’t know exactly what these foods really are. They are the natural gifts of nature and they are vegetables and fresh fruits. These natural foods are rich in fiber, vitamins and many more. They should be included in the daily meals. Did you know? Fruits have a lot of benefits to the body and that is why it is recommended for dieters. You may use them for smoothies and juicing, consume them in their raw form, mix them with other foods or cook them. Now we shall discuss the things that causes belly fats now.

There are various things that lead to pot belly or belly fats and they are:

  1. Stress
  2. Lack of exercise
  3. Unhealthy foods

Stress: there are several claims by experts that when there is high level of stress and too many fats that are retained in the belly due to the hormone that is known as cortisol. You need to reduce stress if you are willing to reduce the amount of fats that are deposited around the waistline.

Lack of exercise: There are plenty people who are not ready to engage themselves in any exercise and they give excuses that they cannot do the exercise, they claimed that they do not like the exercise or that the exercise is taking a lot of their time. That is no excuse at all, if you really want to get rid of belly fat and general body fat there is need to perform exercise because it will cause you to sweat out those accumulated fat. You should perform cardio exercise for about three times in a week and ensure you rest in between exercise.

Rapid weight loss diet:

Exercise speeds up the rate of metabolism, this helps to burn more calories and the stored fat that are in the fat cells (fat cells is where the fats in the body are stored). Examples of cardio exercise are biking, aerobic, brisk walking, running, or any other exercise that you consider the most suitable for you. All these exercises will increase the rate in which your heart beat and they should be performed for at least thirty minutes or more.

Unhealthy foods: unhealthy foods are the primary cause of weight gain and belly fats. When you consume a lot of carbs and processed foods, you will discover that they are the foods that will cause you to add weight and when you reduce them and perform necessary exercise, you will notice that you start losing weight as fast as possible. Instead of consuming processed foods organic foods are preferred. You can buy foods such as fruits, veggies, beans, nuts and make sure they are not the processed type.

For rapid weight loss diet, drinking enough water is a very good means of reducing belly fat. The unhealthy foods that we consume release some harmful toxins to the body and for you to remove those toxins you will have to drink enough water. Retained water or bodily fluid needed to be removed from the body. Take in a lot of water to remove the bodily fluids before they cause serious harms to the body.

There are some people whose body lacks the ability to break down and digest the sugar in milk, this results to digestive problems such as cramping, bloating and diarrhea. You should take low-lactose foods as alternative. Ensure the diary foods that you consume are those that have reduced calorie in them.

Rapid weight loss diet: You may as well swap fruits if you notice that you are getting fed up with the ones you have been eating for so long. You may even spice your foods with hot sauce like tobacco, barbecue, garlic and they will help you lose weight. It will help reduce the stomach acid thereby resulting in irritation. You may use curry powder for chicken or fish. You may also include black pepper, cloves, chili powder, mustard, onions. These foods will help you lose weight on time without causing a serious health issue to the body.

01There are amazing things that you should know about dumbbell exercise for men. The training secrets, and how to improve your speeds and get to the peak. Dumbbell exercise also helps build the muscles and as well stabilize it. You do not need a lot of equipments to begin this type of exercise; all you need is dumbbells and a workout bench. When you have these two equipments you will be able to do more than thousands of different exercises. The dumbbells are available in varying sizes and models but you may ad different weight configurations to your dumbbells.

In this type of exercise, you may be tempted to cheat. What do you understand by this type of cheating? This involves making use of body movements that helps to perform a dumbbell exercise more simple and easy. When you cheat in this type of exercise you will never meet your target, we advise that you get it done properly.

Before you start any dumbbell workout, you need to be familiar with the routines. It does not matter if you are a beginner or you have long been doing the exercise before. You need to learn the inside and out of this exercise because you need to improve your skills. As soon as your body get used to one type of exercise there will be no improvement, follow the guidelines below and you will understand a lot more about dumbbells.

Prior to starting the dumbbell exercise or any type of exercise, always ensure you do at least one warm up set. It is just as important as the last set that you push when you are tired. The human body is like a machine and you need to warm it up prior to starting any exercise.

1. Breathing is very important when you are performing any dumbbells workout. Ensure you exhale when you are exerting yourself and inhale when you are on the opposite side of the exercise. Breath out when you push up and inhale when you bring the chest close to your chest, this idea will help you to breath properly because if you do not breath properly during your workout, there is no way you can reach the optimal.

2. Star light is very important

3. The machines have been made with some guides on it and if the exercise is not performed in the correct manner, it will lead to waste of time and energy and in the end you may sustain injury. Follow the guidelines to prevent yourself from injuries and cheating.

4. Ensure you listen to your body regularly. When you are performing a dumbbell exercise you should listen to your body and do not exceed your energy limit. When you choose to overwork your body and do not rest, you will understand that your body will start losing strength and may result to serious health problems. If your body tells you that you need to rest, then please do so. If you ignore the signs it may bring about serious injuries.

5. One of the best ways to avoid injury during this exercise is by stretching. Ensure you have warm-up your body before doing the exercise. You may do dynamic stretching. As soon as you have completed your workout, do some static stretching to help release lactic acid.

6. You should ensure you balance your workout routines. When you are working out on one type of exercise, your body will become adapted and if you continue with it, definitely you will reach plateau. So, you need to switch exercise and this means will stop you from reaching plateau.

7. When you are performing a dumbbell exercise, you should always ensure that you are eating the proper nutrition. You should eat foods that will help you lose weight, fat and gain muscle. What are the types of food that you can include in your workout? You should eat natural foods like veggies and fruits. Ensure you are limiting the amount of calories you are ingesting every day, eat more fats because it will help you eliminate fats, keep away from processed and junk food.

Each dumbbell workout has its own routines that should be followed correctly to avoid mistakes, injuries and to improve your strength.

You should understand one thing, even the strongest man in the world make use of dumbbell exercises for their intense routines.

Here are ways to perform various dumbbells exercise for men than will help lose weight and gain muscles:

1. Sit-up and weighted sit-up: you should lie down on a flat bench and bend your kneed, cross your arms and ensure your hands touches the opposite shoulder. Keep your feet on the ground, raise your torso until your elbows contact your knees, and then come back down. You should ensure to keep your back locked and do not allow your feet to move away from the floor, if you want to include weight, hold a dumbbell on your chest.

2. Leg raises: you should lie down on the floor with your back; your hands should be down by your side, raise up your legs and keep your legs straight with your knees locked until both legs are horizontal with your torso. You should be able to hold for some seconds and then return your legs to the ground. Ensure to keep your shoulders against the floor and keep your back from arching.

3. Bicycle crunch: You need to lie on the floor with your back; your hands should be behind your head while elbows are out. Let your leg be on the floor, raise your right leg at the knee and your night calf parallel with the floor. Raise your left elbow until you touch the right knee. Return your right leg as well as your left elbow to the floor and repeat the other leg and arm. Make sure you tighten your core and remember it is like you are riding a bicycle.

4. Planks: You should do this by staying in a standard position except for the fact that you are willing to rest on your forearms with your elbows bent. Lock your general body and hold the position for as long as possible. You should remember to remain straight, do not allow your stomach hip down towards the ground. Keep track on your hand to know how long you can hold.

Actually there are more to know about dumbbell exercises, there are some that helps build the chest, there are some that works the shoulder, there are some that works the back, some works the leg and some works the arm.

We shall discus the dumbbells that work the chest;

  1. Dumbbell bench press: You can do this type of exercise when you lie down on the bench and face upward. Hold a dumbbell in each hand. Make sure your arms is at your chest side, raise your arms until they are almost fully locked, squeeze your chest muscle and pause for some seconds and  return your arms to your side.
  2. Decline dumbbell bench press: you can do this type of exercise by lying on a decline bench and hold a dumbbell in both hands, let your arms be positioned at your side by your chest, raise your arms perpendicular with the floor, squeeze your chest muscles, pause for some seconds and then return your arms to the starting position.

We shall discuss the dumbbells that work the shoulder;

  1. You should begin by sitting on a bench with a back rest with a dumbbell in both hands resting on your legs, raise the dumbbells above your shoulders with your arms at a position of 90 degrees. Raise the dumbbells above your head until you have fully extended your arms, pause for some seconds and return your arms back down until you elbows are 90 degrees.
  2. Front lateral raise: you should start by standing your shoulder width apart with a dumbbell in both arms, let your palms face your body with the dumbbells resting in front of your body. Raise one arm at one time in your front until your arm is parallel to the floor. Then you should pause for some seconds and repeat the other arm

The dumbbells that work the back;

  1. Dumbbell bent over row: You should remain in a standing position with your knees bent. Get dumbbells in both hands. Make sure your back is around 45 degrees bent, draw the dumbbells up towards your stomach height, hold for some seconds and return to the starring position.
  2. Dumbbell one arm row: Get a bench and rest your knee on it. Place the same side arm on the bench and hold a dumbbell with the other arm. Begin by lowering the dumbbell towards the direction of the floor and gradually bring up the dumbbell to torso side until your elbow is at 90 degree position, pause for some seconds and return to the starting point.

All the tips listed above are the steps to take when you are performing dumbbell exercise for men.   Remember that every workout have their own routines, do not fail to read the guidelines applied to any workout you are about to start.

How To Loose Belly fat Through Dumbbell Exercise For men

by Christian Blake on February 2, 2013

01Generally dumbbell is a well known exercise throughout the universe and it is one of the best exercises for losing weight and building muscles. One major thing that I see as an advantage of dumbbell is that you do not need to get to the gym before you perform the exercise. Dumbbell exercises does not require a large space, it can be done anywhere around the house and at anytime as long as you are longing to reach your set goal.  Dumbbell exercise for men is a good way to gain muscle.

We are here to discuss with you everything that you should understand about this type of exercise. This type of exercise is mainly working on the use of heavy compound and will ensure that the amount of muscles you will gain is maximized with the use of minimal equipment. This type of workout does not have a limited time to perform, you can do it for as long as you are able to perform it but ensure you get some rest as soon as you noticed that you are feeling tired. There are basic routines that are attached to the dumbbell exercise and they shall be discuss in this article.

I understand you want your progress to get to the optimum and here are the steps to follow:

  1. Why do you train? Here is an answer for you. Like everybody will say, I train to lose weight and gain muscles and not for failure. If you do train for failure, you should never expect success. You should make sure that you use good form whenever you push for more repetitions. You should never fail to include weight as soon as you hit the top level of the recommended repetition ranges that you were give as a beginner.
  2. You should ensure you use your effort to train to the extent that if you make an attempt to do another rep, you might fall
  3. You should ensure that you are eating the right food and not the unhealthy ones that will cause you to add more weight. There is no losing weight strategy that does not require a good diet plan.

You should at least perform these exercises three times a week and rest in between. Here is a three days dumbbell workout plan that you may follow to achieve a good result.

First day

You may perform dumbbell squat of three sets for six to twelve repetitions

You may do dumbbell bench press of three sets for six to twelve repetitions

You may perform one arm dumbbell row of three sets for six to twelve repetitions

You may perform standing dumbbell curl of three sets for six to twelve repetitions

You may perform two arm seated dumbbell extension of three sets for six to twelve repetitions

You may do sit ups of three sets for ten to twelve repetitions

The third day

You may perform dumbbell step up of three sets for six to twelve repetitions

You may perform dumbbell stiff leg deadlift of three sets for six to twelve repetitions

You may perform seated dumbbell press of three sets for a six to twelve repetitions

You may perform standing one leg dumbbell calf raise of three sets for ten to twenty repetitions

You may perform dumbbell shrug of three sets for ten to fifteen repetitions

You may perform dumbbell side bends of three sets for ten to fifteen repetitions

Fifth day:

You may perform dumbbell lunge of three sets of three sets for six to twelve repetitions

You may perform dumbbell floor press of three sets for six to twelve repetitions

You may perform wide grip pull up of three sets for six to twelve repetitions

You may perform standing hammer curl of three sets for six to twelve repetitions

You may perform lying dumbbell extension of three sets for six to twelve repetitions

You may perform lying floor leg raise of three sets for ten to twenty five repetitions

The above guidelines show you the types of dumbbell exercises and how to perform them. There are some other dumbbell exercises that needs to be included and they are;

1. Hangover barbell curls: this is another type of dumbbell exercise and you can do this by kneeling on a bench that is inclined, allow your chest to lean against the back rest and let your arms hang over the opposite side. Hold a barbell a little lower than shoulder width apart, ensure you arms lies in angle 90 degree with your chest always, repeat this process for about eight to twelve times.

2. Inclined dumbbell curls: This is another type of dumbbell that you need to be familiar with. look for a bench, sit n that bench with dumbbells in each hand, place your hand down by your sides. There are different ways you can do this type of exercise, you can keep your palms facing your body at all times (hammer curls), you may keep your palms facing the upward direction (regular curl), you may also begin with your palm facing your body, you can turn your hands up when you are about half way through the movement (supinating curls) you should repeat this exercise for about eight to twelve repetitions.

3. Supinating dumbbells curls on ball: You should get an exercise ball and sit on it, hold the dumbbells with your hand and each arm by your side, make sure your palms faces inward. You should curl the two arms at the same time, turn your palms upward about halfway through the movement, this will allow for complete curl with your palms facing upward.

4. Reverse grip curls with bar or cable: here is another dumbbell exercise that will help you lose weight, burn calories and gain muscles. You should hold a barbell with your palms facing the downward direction and your hands a bit lower than your shoulder width apart, curl and do the exercise for about eight to twelve repetitions.

Like I mentioned previously, you do not need large room or many equipments to perform dumbbell exercise. The main goal of this workout is to lose weight, burn calories, and build muscles. it does not only work little parts of the body but the full body.

5. Abdominal crunches: this is one other effective dumbbell exercise that helps a lot. It works the abs muscles and some other parts of the body. You should begin this exercise by lying on your back in a semi supine position. Hold one dumbbell with your hands. Then straighten your arms and ensure they are pointing upward. Gradually raise your shoulders as well as your upper back, focus on your upper abs. You should start again and control the movement in the process.

6. Cable bicep curls with rope attached: When you want to perform this type of exercise, you should secure the rope attachment to the lowest hook on a cable machine, hold it with your palms while you make sure your palms are facing inward, under the ends of the rubber. Contract your biceps, gradually turn your palms upward to ensure they are facing your direction by the time you complete the movement. Ensure you perform about eight to twelve repetitions.

7. Preacher curls: this is an exercise that can be performed while sitting on a preacher bench, you should rest the arms back on the pad. It is usually made of adjustable seat. You should adjust the seat so that your armpits are in connection with the top of the pad. Hold the curl bar with your hands and shoulder width apart and your palms should face the outward direction.

8. Pull ups. This is usually done by the military and it is called military training. It is a good exercise that works the biceps, the shoulder and general upper body strength as well. Actually, the bar should be at least a foot higher that you are with your arms extended above your head. Remain in that position with your palms pointing to your direction, pull yourself up as high as possible, make sure you aim to pull yourself higher than the level of the bar. Always have in mind to lower your body in a controlled way. You should aim to perform about fifteen repetitions and rest in between.

There are lots of dumbbell exercises that you can do to lose weight, burn calories and then gain muscles. it depends on the one that you consider the best for you. Before you decide to do any of this exercise you should ensure that you speak with your doctor to know if you are healthy enough to do the exercise and if you are not healthy enough you should never force yourself to do it. Make sure that as you are doing the exercise you are as well consuming the right food.

You deserve to look great in your dresses but you still need to get some things done in order to get to that level in life.  All you need to do is to change your lifestyle and do the dumbbell exercise for men correctly. Start flexing your arms now.

How To Burn fat Through Dumbbell Exercise For Men

by Christian Blake on February 2, 2013

01There are so many ways by which one can maximize the weight loss plan and build muscle in the process. One major way to lose weight is through exercise. Here in this article we are going to talk about dumbbell exercises for men. This exercise is more useful than many other exercises. The equipments needed are few and because of their sizes, you can convey them from one place to the other. They do not need a large area to perform, they are very easy to store and it is not necessary that you go to the gym before you perform them, it can be done at home. There is one other advantage that dumbbell has, it can work every part of the body and they are effective means of losing weight.

Here are the advantages of dumbbells:

When you choose to lose weight and build muscle through dumbbell, there are so many advantages that can be derived and they are explained below;

  1. When you have a different weight in each hand, it will allow you to do a lot of combinations of unilateral and bilateral movements.
  2. Dumbbells are having compact nature which makes it a better choice for dynamic, power based movements.
  3. There are some exercises that you will perform that will allow for imbalances but as for dumbbells, it will never pave way for strength imbalances between the arms. Anybody that performs this exercise will not be able to use the dominant arm to assist when you are not having enough strength to lift with the weaker arm.
  4. This type of exercise will provide more comfortable motion range for anybody that performs it.
  5. It is a great exercise to do when you are training alone because it is very easy to dump when anything goes wrong with the lifting.

There are lots of dumbbell training that you need to know and they shall be listed and discussed in this article.

  1. The windmill
  2. The bent press
  3. Straddle press
  4. Renegade  row with rotation
  5. Bottom up press
  6. Single leg squat
  7. Dumbbell clean
  8. Clock lunges
  9. Pushup position row
  10. Overextension kickback
  11. Supinating dumbbell curl
  12. Bentover row with back extension
  13. Dumbbell lunge with lateral raise
  14. Golf squat

Let us discuss few of this dumbbell exercise for men; first we shall discuss the windmill.

Windmill: this is an exercise that is good for developing stability of the shoulder and the rotational core strength. This exercise can be performed by anybody, be it athletes, wrestlers, and marital artists or any other person that is willing to shed weight and build muscle. This exercise has its own routines, this is how to get it done; press the dumbbell overhead in one harm and ensure that arm is kept straight till you complete the exercise. Place your feet around hip width apart and turn them outwards at forty five degree to the working arm. You should begin the movement by hitching your hip to one side, and then slowly reach down towards the direction of the ground. Look upward to the dumbbell and allow the shoulder as well as arm to rotate. You should do this all over again.

If you are a beginner: twenty percent of your body weight for five repetitions per arm

If you are intermediate: thirty five percent of your body weight for five repetitions per arm

For the advanced people: fifty percent of your bodyweight for five repetitions per arm

If you are a beast in the exercise: seventy five percent of your bodyweight for five repetitions per arm.

Bent press: This is another type of dumbbell exercises that develops additional pressing power in the position of the windmill. This helps to lose weight and build the true multi-planar strength in the body.

You need to clean a dumbbell to your shoulder height. Place your feet in the same position just like you are completing a windmill. Begin the process by hitching your hip out to the side and press the dumbbell upwards as you get down towards the direction of the floor with the other arm. Repeat this exercise.

For beginners, five percent of your body weight for five repetitions per arm

For the intermediate, twenty five percent of your body weight for five repetitions per arm

For the advanced, thirty five percent of your body weight for five repetitions per arm

Straddle press: This is a good exercise that works the core strength and flexibility in the hamstrings and hips. To do this exercise, you should sit down on the ground in a straddle position and hold the dumbbell in your shoulder height. Press the dumbbell overhead without leaning backwards. Ensure to keep your legs totally in a straight position till you complete the exercise.

For beginners, fifteen percent of the body weight for repetitions of five times per arm

For intermediate, twenty five percent of the body weight for repetitions of five times per arm

Advanced: thirty five percent of the body weight for repetitions of five times per arm

For the beasts, fifty percent of the body weight for repetitions of five times per arm

Renegade row with rotation: This is considered a killer variation on the traditional push up position. You can do this exercise in a pres up position, support yourself on the dumbbells. Ensure to keep the tight core position and row one dumbbell up in the direction of your chest. When the dumbbell reaches your chest, allow your arm to completely extend in the upward direction. Begin again and repeat the exercise. Ensure that you get enough rest between exercises so that you can gain your muscles back.

For beginners, ten percent of the body weight for five repetitions per arm

For intermediates, twenty percent of the body weight for 5 repetitions per arm

For the advanced people, thirty percent of the body weight for five repetitions per arm

For the beast, forty percent of the body weight for a repetition of five times per arm.

For anybody that wants to lose weight and gin muscles, you are required to read through the routines of the exercise you are about to start. The main reason for saying this is to avoid injuries and for you to get to the maximum level of muscle gain. When you begin the exercise, you should always remember to change the way you eat. Instead of eating three full foods a day, choose to divide your foods into portions so that your metabolic rate will increase and instead of storing those foods as fat they will be stored as energy or used up.

When you are doing exercise to lose weight and gain muscles, water performs a very important role. Water is natural and contains absolutely no sodium or calorie. This makes it a perfect means of getting rid of wastes in the body. Despite the fact that you involve in almost all the exercises in the universe, if you do not have a healthy eating plan and the required exercise, you will never reach your goal.

I know you want the best physique that will impress women, you want those big arms and built chest. Those that are having such body do not possess them by magic. They work towards achieving it. Although there are some people that make use of supplements but the truth is, there is no way that supplements will work perfect as the natural ways of losing weight. I heard that some even undergo surgery but there are so many disadvantages in all those methods. The best way to lose weight is through natural means. If you hate doing exercise and you are used to junk foods then I think you should consider a change of lifestyle.

You too can as well build a beach killer body that your friends will envy. It is advisable that anybody that want to perform this exercise should warm up before starting. You should warm up for about ten to fifteen minutes before you jump into a circuit training workout. Ensure not to do two days full body workouts two days in a row. The reason for telling you this is that the muscles needs enough time to rest and recover all its lost strength. You should never workout for more than three times a week.

You can perform each exercise for a particular amount of reps. You may do some for 6 reps, 10 reps, 15 reps and 20 reps.

The dumbbell exercise for men was designed on a purpose of losing weight and muscle gaining. When doing the circuit training, you are required to perform various exercises while having little rest between. When you are doing compound exercise, you are working more than one joint and more than one muscle group. Dumbbells are the best type of exercise for stabilizing muscles. you can perform any dumbbell exercise of your choice, it ranges from squats, presses, snatches, deadlifts and rows. There are many of it but choose the type that will work for the area you want to build.

5 Top Best Fat Burning Exercises for Women

by Christian Blake on February 1, 2013

posts2Being a woman, there are many things you will want to get done and most times, one of them is losing weight. 80% of women that I have met at one time or the other want to reduce their weight or get rid of some amount fat. Because of this, many are looking for the best fat burning exercise they can use to help them burn fat and get their body in shape.

The 6 top best fat burning exercises for women is what I took time to write from my experience on weight loss and also from the different people I have worked with on weight loss, so this article is a combination of experience and knowledge all joined together.

There are several factors that you have to put into consideration so that you can get the best out of every workout that you will be doing in regards to weight loss. There is nothing more frustrating than putting in so much efforts and you are not getting any result that will compensate you for your efforts, this is often because of some things that people fell to pay attention to and when they don’t get the results they were expecting to get, they turn and blame whatever it is blamable around them. To avoid that, we are going to talk about these things and make sure that you don’t fall victim to these various factors that work against weight loss.

Sugar Intake

Many people without full knowledge do not know that this single factor that might be pulling them back in their workout routine and weight loss program is that they are taking in too much sugar than their body needs. Of course our body needs sugar but when it comes in excess, it begins to harm the body. The more sugar you have in your system, the more your body increases its caloric level which is what will make you gain weight and not lose weight.

Intensity

One thing that I have noticed is that most people exercising for weight loss do not exercise with much intensity and so they don’t always get the best results they would want to get. While some people are thinking they are putting in much effort that will guarantee fantastic results, they are merely wasting the most vital resources in life- time and energy.

The main focus here is for you to increase your workout intensity, because no matter how long you spend in doing any fat burning exercise, if you don’t increase your intensity, you will just be wasting your precious time, energy and sometimes money.

Rest

With the different exercises that we are going to talk about here, you are going to be burning fat at a high rate even when you are sleeping, your body will be getting rid of calories. So it is very important you give your body the rest it needs. There are many people who are exercising for weight loss that hardly give their body enough rest and that is one of the reasons why they are not getting lasting results in regards to what they are doing.

Diet

I cannot go on with the fat burning exercise without talking about your diet and how you should eat. This factor is so important and so vast that I can take the whole day to write about it. But I will just summarize it.

First you should ensure that you keep your metabolic rate high and active always, because, that is what will determine the rate at which you burn calories, keeping your metabolism high means eating healthy foods always and avoiding anything with high calorie content.

Secondly you need to make sure that you eat foods that are high in protein, calcium, vitamins, minerals and water and reduce the intake of foods that are high in carbohydrate and calorie content.

Now that we have discussed the various factors that might hinder your progress in weight loss, lets jump on to the 5 top best fat burning exercises that you can use to burn fat and lose weight.

Treadmill Exercise

The treadmill exercise is one of the best fat burn exercise that one can use to lose weight because of the effects it has on the whole body. The treadmill exercise is known to have great effect on the vital organs of the body, and is very good at getting rid of unwanted fat from the body. The best part of treadmill exercise is that you can have it home which means you can do the exercise anytime you want and get great results.

Jumping Rope

Back then you school, we used perform this as a form of fun activity; what we didn’t know is that this form of exercise can also be used to burn fat and keep fit. The jumping rope is an exercise that has stayed for hundreds of years and many have used to get rid of unwanted fats from the body and people are still using it.

It is a cardio workout that helps to raise the heartbeat rate which is the vital process that helps to burn off fat from the body. Doing the jumping rope every morning of 50-100 sets for an hour can burn as much as 400-500 calories. Being consistent with this workout will make you get rid of fats from your system fast.

Running

Running because of its usefulness has become one of the top exercises for burning fat from the body. There is no weight program that you start with a gym or a fitness trainer that running won’t be included as one of the top fat burning exercise that will be used for you weight loss.

Calories are burned and fats gotten rid of with running because of its effects on the different parts of the body at the same time. The rate at which running burns fat from the body can only be attributed to the fact that it is a cardiovascular exercise. Being a cardio workout, it has high tendency of burning fats and getting the subject in shape.

It’s not a doubt that most runners and sprinters always looks fit, healthy and in shape. This is because of the health effects it has on all the various parts of the body. It increases your heart beat, makes you sweat, and accelerates your metabolic rate, which when all these are put together, burns fats fast and keeps the person in good health without any trace of unwanted fat in the body.

Running for 2 hours every day will make you lose as much as 1500 calories. With that number of calories going out of your body every day, you will lose weight faster than you imagined in the first place. There are many benefits that one can gain from running that is why most trainers use it as the number exercise for weight loss and the results are simply amazing.

Sit Ups

If you want to lose weight in your abdominal region, then you have to try this exercise because it is great at burning unwanted fats from the belly. If you are in dare need of losing fats from the belly, then sit-up will be your best choice. The effects on the belly is simply phenomenal, because it doesn’t only gets rid of fats from the belly but also tones its muscles so that gaining fats there again would be something close to impossible.

In this exercise, high level of intensity is required for you to get the best out of it. All that matters is how many reps and sets that you do and how long you do them. This is the main thing that sit up requires for it to produce outstanding results.

Aerobics

Do aerobics by enrolling in a fitness class, following along with a free TV program or DVD, using calisthenics or using weights or a universal gym with little or no weight or resistance. You can decrease the impact of aerobics with a step-aerobics or sliding workout. A 160-lb. person can burn 365 to 511 calories per hour, depending on whether they are doing low- or high-impact aerobics.

Dance

I must say this is a fun way one can use to lose fat from the body if that person seems to be having any issue or challenge with weight gain and weight loss. If you have been looking for a way you can get rid of the fat from your body easily, then enrolling in a dance class is a sure way for you to achieve that. I can’t stop to wonder why people who engage in dancing either as a career or a hobby tend to be healthy and fit always, plus their body is always in shape whenever you see them.

This is because they have found one of the secret of losing weight and keeping fit. Dancing though it is something that might look simple when it comes to weight loss can produce great results when it comes to getting rid of fat from the body.

I think I have said enough although enough can never be said about weight loss. But I am sure that if you work with these tips, you will make tremendous progress in your weight program.

 

8 Proven and tested Best Fat Burning Exercises

by Christian Blake on February 1, 2013

postThere are some things that are in short supply and these things are the things that most people want and need in full supply, but fat burning exercises are not part of these things. There are many people who are actually looking for ways they can use to burn fat, but I constantly tell people that want to burn fat from their body that exercises that you can use to burn fat is great and full in supply once you are able  to identify them. Getting the right fat burning exercise can be a toil in the neck especially if you are a starter and you don’t know what to do or how to  begin any fat burning exercise.

Before we go into the best fat burning exercise, we are going to first of all deal with some things that will make the exercise that we are going to talk about effective and result oriented. These things are the things that most people planning for weight loss miss and they don’t normally get the results that are in built in these exercises.

Time Frame

The first thing that I want to talk to you about is the time frame of the exercise that you are about to start doing. Time frame covers the length of time and the time of the day that will best suit the fat burning exercise that you will do.

The best time for you to carry out any fat burning exercise to ensure that you get the results that will make you burn fats fast will be in the morning time and evening time, the reason being that your body will be burning more calories at these times. Especially in the morning time when your body is just getting ready, for the day and needs some nutrients to carry out the day’s activities, if you are able to do intense fat burning exercise at this time, you will get rid of unwanted calories that your body has stored faster.

Secondly is the duration of each workout that you are going to be doing. For you to get maximum results from your fat burning workout, you will have to put in some time that will cause your body to burn out fats faster.

Workout Intensity

In as much as you need to spend quite a while exercising, you also have to make sure that you train with intensity. That will ensure that you burn out more fats efficiently. It doesn’t really matter if you spend the whole day in the gym or at home exercising your body for weight loss, if you don’t exercise at an increased intensity, am afraid you won’t be getting the level of results that you ought to get.

Keep Yourself Hydrated

One other thing that you have to do will be to keep yourself hydrated all the time you will be doing your exercises. Keeping yourself hydrated means getting enough liquid preferably water into your system to ensure that your body doesn’t suffer from dehydration which is the loss of liquid from the body. Try as much as possible that you take a lot of water and low-fat energy dinks.

Now that we have talked about the various things that you should be doing during your exercise session, let’s talk about the various fat burning exercises.

Weight Training

The reason why it is very difficult to see any bodybuilder or strength trainer gain excess fat is because strength exercises are very good at getting rid of fats and it constituents. This is achieved by two simple ways.

The first one is by converting the fats that the body doesn’t need into muscle tissues and getting rid of the remaining fat totally. Weight training is a type of fat burning exercise that will get the kind of results that will get you to shed pounds fast.

One way to get started with weight training is to get to the gym that has different weight lifting equipment that you can use for your weight loss workouts. You need to start out with small and lighter weights that will not cause you to gain excess muscles, we are here to lose weight and not to build for muscles.

Sprinting

Can you give me one reason why sprinters are always looking so fit and in shape? The reason lies in what they do for a living-sprinting. Sprinting is a very good way that one can use to get rid of fats from the body fast. Every sprinter that you see has the right amount of fat in his/her body and hardly have troubles with weight gain because of the nature of what they do. This is what helps them get rid of unwanted fat in their bodies. Sprinting for 1 hour or more can make you lose or burn as much as 1000 calories. Tell me what will happen if you are able to sprint for 1 hour everyday for 4 weeks?

Sprinting is a type of fat burning exercise that will ensure that you lose weight and guarantee you fast weight loss process, you know not all fat burning exercise can guarantee that.

Cycling

There is so much that you can achieve with cycling. You can use it as a sport, a fun activity and a fat burning exercise. A research conducted sometime ago found out that you can burn over about 500 calories with 1 hour of cycling.

Some people do not know that cycling can be used as a fat burning exercise that is why they do not pay much attention to it. The few who known are aware of the results it can bring for the person employing it as a means for weight loss. One thing that should also come to your mind at this point is, why is that people that engage in cycling are always slim and do not have any issues with weight gain? I leave you to answer that question while I move to our next fat burning exercise.

Push Ups

Another exercise that is a fat burning exercise that will help you burn off all those fats that your body doesn’t need is push-ups. This particular exercise helps to strengthen your abdominal muscles. This means it helps to get rid of fat from your stomach region. There are some people who have problems with losing fat from their stomach region and no matter how hard they try, they never get that to happen. With push-ups, you will induce so much pressure on your abdominal muscles that the fats around that area will have no other choice than to disappear. The most important aspect of this workout is the intensity at which you apply in doing it. It is the intensity that will determine if you will generate the amount of pressure that will cause your abdominal fat to disintegrate.

Jogging

There are so many things that people don’t understand about jogging which is why it is not been regarded as a fat burning exercise that can be used to burn fat and lose weight effectively. Its results might not be like that of sprinting, but it sure does produce results that you can use for weight loss if you don’t have to capacity and ability to go with the sprinting exercise.

Jogging burns calories at a very slow rate and requires great amount of consistency before the results can start to be evident on the subject. I f you are going to be jogging, then you have to make sure that you jog at a very consistent level so that you can get good results.

Mountain Climbing

Mountain climbers don’t have any issue with weight loss because they don’t have any fat in their bodies that needs to be burnt. This is because of the effect that mountain climbing has on their body. Mountain climbing might seem like a punishment but it is the best body toning exercise for weight loss and for getting rid of unwanted fat.

The best way for you to get the best out of mountain climbing is for you to do it with several people and also have a coach that will be taking you through on all the various things that you can be doing to get the maximum results.

Jumping Jacks

I can remember when we used to do this as a physical education sports back then in school. But the good thing about jumping jack is that it is not only used for school activities but can also be used as one of the best fat burning exercise for easy weight loss.

This simple and easy home cardio can be used to elevate your heart beat rate which is what will get you to burn fat at an increased rate.

Exercise Machines

Ellipticals, treadmills, rowing machines, exercise bikes are very good equipment that you can use and that can aid your fat burn exercises. With this different exercise machines, you can increase your workout intensity, endurance rate, your speed and decrease boredom.

Using these machines .will make you burn fat at an increased rate which can range from 525-945 calories per hour.

Top 30 Fat Burning Foods For Women

by Christian Blake on January 25, 2013

01There are more than thousands of fat burning foods for women that can be used to get rid of belly fat and this is exactly what we are going to focus in this article. Losing weight is all about getting rid of excess fat and reducing the amount of calories that are present in the body.

Here in this article we are going to provide you with top twenty fat burning foods for women. What are the functions of these foods in the body? They assist in building muscles, they assist with the promotion of fat burning, and they also assist in burning calories by digesting them. If you are on a diet or maybe you are just trying to lose body weight, there are various foods that you can take that will assist you in getting a good and faster result, these foods are known as fat burners because they burn extra calories in the body naturally. But if you are having a health problem, it is advisable that you talk with your medical doctor before you change your diet.

Now we are about to begin with the various foods that women can use to get rid of fat and get a lean body.

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1. Spices: Some spices function as fat burners and one of them is called cinnamon. Research has shown that if you add a little cinnamon to your meal, it performs specific functions, for example, it assist the body to reduce the amount of sugar twenty times faster than all other spices, if added to food it also assist to reduce the blood sugar levels.

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2. Ginger: Ginger is known to be one of the foods that assist in getting rid of unwanted body weight. It works by expanding the blood vessels and increase the heat. It is this heat that assist in removing the body fats faster. So, it is required that you add it to your food journal if you are willing to lose weight faster. You can derive ginger, from teas or purchase it from a nearby store. Here are the advantages of ginger:

  1. It expands the blood vessels
  2. It detoxifies the body and improves circulation, so it is better that you include it in your foods.

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3. Garlic: This is another fat burner for women, there are some people that fail to include garlic in their foods maybe because they do not understand the functions.

Functions of garlic:

Garlic increases the body heat, though you will not have the freshest breath but it has a lot of benefits to the body. It is all in one medication for treatment of different ailments. It is a natural antibiotic, it help to eliminate the bacteria in the body because it has regulates the body blood sugar and for this reason, it helps in getting rid of fat in the body. One other advantage that garlic has is that it help to reduce the levels of insulin in the body, this also makes it a perfect fat burner.

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4. Vitamin C: It was proved that almost all the foods that are loaded with vitamin C work for the fat burning process. Foods such as lime, lemon, oranges, grape fruit, water lemon, and apple. Vegetables are also loaded with vitamin C. Veggies such as cabbage, broccoli, celery, as well as carrot. Research claimed that broccoli and cabbage are loaded with high amount of calcium and vitamin C. Why is vitamin C a fat burner? Vitamin C is a fat burner because it dilutes the fat in the body and makes it less effective. It will also help to flush out the system faster. One other ingredient in fruit is pectin, this is especially found in apples, and pectin limits the amount of fats absorbed by the body cells.

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5. Peppers: Pepper is a fat burner. Does this sound strange to you? It aids the fat burning process as fast as possible because it causes the body to produce a lot of stress hormones. It is this stress hormone that speed up the rate of metabolic activities in the body system. The ingredients of pepper are called capsaicin and will cause the fat burning process to take place in the body system.

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6. Oatmeal: oatmeal is an excellent fat burner, but ensure you buy the old fashion type if you want to include it in your fat burning foods. You may take whole grains and skimmed milk as your breakfast for fat burning. Oatmeal is a great source of vitamins, fiber and mineral and for this reason alone, it is an excellent fat burner.

Being a woman, you should understand that the body of women is prone to storing fat because it is the reality of life for women gender. For this reason, women should limit the amount of fat that are stored in their body.

7. Water: You don’t need to keep yourself away from taking enough water a whole day. Water performs magic in losing weight. Not only that it will assist to keep the appetite in check, it will also assist by keeping you hydrated as well. What are the benefits of hydrated body? The benefit of hydrated body is that it is better able to flush away fat cells. It is advisable that you ingest at least six to eight ounces glasses of water on the daily basis

8. out salt or sodium: if you are really willing to get rid of body fat, it is best to reduce the amount of salt you are consuming every day by day. One major cause of fat storage in the body is bodily fluid. When you consume a lot of fat, it will cause you to gain weight instead of losing weight. If your body stores bodily fluid, it will be a lot difficult for you to lose weight, burn fat, and eliminate the amount of calories in you. Majority of the frozen foods that we consume are made up of high quantity of salt. A better option for you is to go for natural foods as a substitute for frozen foods. Natural foods such as veggies and fruits is good for a better result

9. Calorie consumption: it is advisable that you shouldn’t exceed the limit if one thousand six hundred calories on the daily basis. Here is how you can derive them; three hundred calories for breakfast, four hundred and fifty calories each for lunch and dinner, and two 200-calories from snacks. Evidence shows that you will be able to burn more calories every day by day if you eat every four to five hours

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10. Consume more magnesium: Magnesium is also a fat burning food. Majority of women do not consume the recommended amount (three hundred and twenty milligrams) of magnesium. Magnesium possess a lot of benefits, it will help fuel the muscle therefore keeping you full for longer hours throughout a whole day. There are plenty foods that you can derive magnesium from, examples are; tuna, cashew, brown rice, spinach, black beans, scallops, almonds, ground and flaxseed.

11. Food journal: keeping to a food journal is a better means of getting rid of body fat. If you are able to get a diet journal, you will be able to calculate for the amount of fat, calories you are consuming on the daily basis.

12. Low fat diary: Remember that most of the diary foods that are available in the market are containing a lot of fat in them. So if you want to buy a diary food, read the label to know the ingredient and ensure the one you are taking is a low fat diary. Dairy products such as milk, yogurt, cottage cheese all contain calcium and studies explained that not getting enough calcium results to release of calcitrol, which happens to be a hormone that cause the body to store fat, whereas consuming calcium on the daily basis helps with fat burning more effectively.

People that consume reduced calorie diet and include three to four servings of dairy foods lost absolute more weight than those that consume a low diary diet that contain the same amount of calories. Low-fat yogurt is a rich source of weight loss friendly calcium, providing about four hundred and fifty milligram per eight ounce serving, as well as twelve grams of protein.

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13. Berries: Berries are fat burning foods that are made up of a higher percentage of fiber and this is exactly what makes it a good fat burner. It contains absolutely no calories and will help keep you satisfied for a longer period of time. One cup serving of raspberries contains eight gram of fiber and only sixty calories. The following are good examples of foods that are loaded with high fiber and no calories; strawberries, blackberries and blueberries.

What are the importances of fiber? As we all know that they are responsible for weight loss, they makes us feel full as soon as possible and remains in the stomach longer than other foods that we consume, berries slows down the rate of digestion and moves fat through the digestive system faster so that only a little of it is absorbed.

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14. High fiber cereals: According to studies from the journal of the American Dietetic Association, Women that eat cereal foods which are thirty percent lower are having the possibilities to possess obese body than those that consume other foods as breakfast. Cereals that are made up of high fiber contain a little calorie than eggs, bacon, donuts, muffins. Fiber is s fat burning food that will help keep you full all morning so you are less likely to have a snack for lunch.

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15. Soy beans: soy beans are a good fat burning food. One of its consistent is lecithin. Lecithin help keep the body cell from storing fat. If you want to choose soy beans, you may either go for those that are frozen in bags or dry roasted.

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16. Pistachios: This is an efficient fat burning food that help the body fight against unwanted body weight. It functions by slowing down rises in blood sugar levels and reduce the craving for food. It is made up of a good amount of protein, they are also one of the highest fiber nuts which help to slow down digestion, and keep you fuller longer than low-protein, low-fiber snacks. If you consume one ounce portion of pistachios, you get pistachios and only twenty almonds and eighteen cashews.

17. Soup: Yummy! You should remember to consume less food by dividing your meal into portions. You will lose weight as fast as possible by consuming a bowl of soup as an appetizer. Soup is regarded by experts as a super appetite suppressant because it is made up of a combination of hunger satisfying liquids and solids.

According to experts, women who consume chicken and rice soup as a snack consume an average of one hundred fewer calories than those in the study who opted for chicken and rice casserole and a glass of water. One thing to note is that you should avoid eating soups that are made with cream or loaded with pastas or potatoes. Miso soup, vegetable soup and bean soup is a good substitute.

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18. Turkey and other lean meats: they assist in muscle building when consumed and as well strengthen the immune system. You should include these foods in your diet if you are willing to lose fat, gain muscle and possess a lean body

19. Herbs: Clean and protect the liver by taking herbs such as dandelion root, burdock and milk thistle. Your body will not be able to store fat and you will lose weight in the process.

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20. Exercise: Exercise plays a vital role in losing weight. Women who want to lose weight should try and perform one or two exercises that will cause you to sweet out the fat that has accumulate in the body. There are various exercises to perform which can assist in losing weight. The way in which women are being overweight is getting serious in the modern days and for you to lose weight and live a healthy life as well as possess a lean body, exercise becomes necessary. You may try cardio, skipping, leg squats, leg raises, weight lifting, jogging, brisk walking, running, dancing exercise, swimming.

Now we are going to talk about the things that cause excessive weight gain:

21. Toxin: to lighten up your toxin load, you should first eliminate alcohol, coffee, cigarette, refined sugars and saturated fats, all these act as toxins in the body and are obstacles to fat burning process.

22. Another thing that brings about unwanted weight is stress. Stress triggers the body to release stress hormones into the body system. These hormones can provide the ‘adrenalin rush’ to meet a deadline, in large quantity and they create toxins and as well slow down detoxification enzymes in the liver. You can transform stress by emphasizing positive emotions. Breathe deeply to allow oxygen to circulate more completely through your system.

23. Pitta bread

24. Arugula

25. Pumpkin

26. Okra

27. yams

28. Water cress

29. Cherry

30. Limes

Here are a few diet plans you can follow if you want to get rid of body weight:

Breakfast: Milano cereal bowl

Mix half cup of fat-free Greek yogurt, ¾ cup of cereal (low calories), four chopped dried figs, and a teaspoon agave nectar or honey. Grate 1/8 teaspoon lemon peel over the top

Snack: Sorbet berry bowl or smoothie

Put half cup fat-free raspberry sorbet in a serving dish and top with ¼ cup each sliced strawberries, raspberries, and blackberries. Sprinkle with one tablespoon walnuts. If you like, toss all the ingredients into a blender and enjoy a smoothie

Lunch: Tuna and golden raisins

Mix four ounces chunk light tuna packed in canola with one tablespoon white vinegar and two tablespoons golden or brown raisins. Serve with one sliced red, orange, or yellow bell pepper, 8 baby carrots and two whole wheat crackers such as Wasa brand.

Snack: chips and salsa

Dip one ounce unsalted baked tortilla chips in five tablespoons no-salt added salsa. Serve one ounce low-fat string cheese.

Dinner: whole wheat pasta and veggies and garlic steak:

Prepare one cup cooked amount whole wheat pasta according to package directions. Drain and toss with half teaspoon olive oil, one tablespoon silvered fresh basil or one and half teaspoon dried, and two tablespoons sunflower seed kernels. Coat a skillet with cooking spray and heat over a medium-high heat. Cook one minced garlic clove, half chopped onion, and a cup sliced zucchini for three to four minutes, stirring often. Include three ounces extra-lean round steak sliced into thin strips, sprinkle with black pepper, and cook for three minutes, or until it is no longer pink. Serve over pasta.

You should not just sit in your house doing nothing when you have a lot of jobs you can do that will make you sweat and then lose weight in the process. There are a lot of women that do not like doing their homework themselves. Instead, they will employ labor to get it done on their behalf. You can’t just sit down, eating junk foods, consuming calories and expect your body to start losing weight. There is a limited amount of calories that a person should consume a day and if you are exceeding that limit, you should be sure to add weight. Weight gain has so many disadvantages on the body. If you are having excess body weight, you are prone to have serious health issues.

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In order to get rid of the excess fat that has accumulate in your body, you will need to pick a food journal, select the foods that you want to eat every day, remove those that are no good for your health, choose exercise program to help you sweat out the fat that are stored in your body. You do not need to run away from good fats, you should eat them but ensure you do not consume them in a large amount because it is the fats that you consume that will help you eliminate those that are stored in the body.

Generally, the best foods for bodybuilding and weight loss are the natural foods around us. They contain little to no calories, and they are the foods that you can derive the health foods you need for the fat burning process. Natural foods are fruits, veggies that are found around us.

Women body are likely to store more fat as they grow and this is as a result of the body type that life has given them.

You may include foods such as salad in your daily meal; this will help to reduce the amount of calories in the body. Actually, it is not everybody that loses weight through fat burning foods, there are some that undergoes surgery but I must let you know the truth and the truth is that there is no better way to lose weight than the traditional means of losing weight.

The cost of surgery might be too much for you to bear and the pain you will go through after the surgery, but when you lose weight by watching whatever you eat, then I assure you a 100% weight loss without stress. Do not because you are having a heavy body and give up on losing weight, losing weight depend on your genetics, it does not mean you will not lose weight, though it might take a longer time.

If you want to know if you are progressing, you cannot determine it by your stature because at first you might see know changes unless you take measurement and see how you shed that fat that has been causing you a lot of troubles for so long. As soon as you continue with your workout routines and diet plan, do not give excuses that you cannot continue maybe because you have a change in diet. Remember that it requires your commitment and effort.

All the tips above are focused on fat burning foods for women. How to get rid of excess fat should not be a strange thing anymore, practice the steps above and observe the changes as you progress.