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Quick tips and tricks in order to lose stomach fat quickly

December 31, 2011 / Jamal Ahmad Malik / No comments

The stomach is the first place many people gain weight, and the last place that many people lose weight. It can be very frustrating to work so hard to lose weight, yet our stomach fat seems to linger. There are some quick tips and tricks that you can use in order to lose stomach fat quickly. Here are dieting, exercise, and lifestyle tips that can help you to trim off the ever-hated stomach fat.

Dieting Tips

Cut back on simple sugars and white bread products. These extra carbohydrates tend to build up and store as fat. Most people consume more white bread than they realize. Consider this: A plain bagel at breakfast, a sandwich on white bread for lunch, spaghetti for dinner. Does that sound like an average day of meals? Cutting our carbohydrates completely is not the idea that I am trying to emphasize. Whole grain breads are much better for you and will not store as easily on your body. Consider the replacement meals: A whole wheat bagel for breakfast, a sandwich on rye bread for lunch, and whole grain pasta for dinner. You can still enjoy the same foods, but eat smaller portions of them, and opt for whole grain varieties whenever possible.

Watch out for fried foods. You might think that getting a crispy chicken sandwich is healthier than a burger, but that is not necessarily true. The fat content of fried foods could very well exceed the actual fat content in beef. This can add to stomach fat. Many healthy foods, like fish and chicken, are often eaten with loads of added fats because of the frying process. Try baking or grilling your fish and chicken instead of frying. Avoid things like french-fries and mozzarella sticks for a long while. You will save on tons of calories if you cut back on fried foods. Try limiting yourself to one fried food per week or once every two weeks.

Another sneaky weight gainer is alcohol. Have you ever heard of a beer belly? They don’t give it that name for nothing! Alcohol will slow your metabolism down, and cause you to store stomach fat. If you drink alcohol on a regular basis, cut back. If you drink with friends or at social events, volunteer to be the designated driver or simply drink less alcohol than you normally do.

Stick to lean proteins, like fish, poultry and nuts, and beans or legumes as main sources of protein. Also, make sure that you get your daily dose of vegetables. A high protein diet will help keep your muscles toned when you work out. These also contain healthier types of fats, unsaturated, which is the kind of fat that you should get.

Exercise Tips

One trick in using exercise to burn fat is to incorporate both strength training and cardiovascular exercise. Strength training will tone your muscles, and cardiovascular work will increase your metabolism by getting your heart pumping. The more that you work your muscles during a cardio vascular workout, the more calories you will burn.

Doing more intense workouts for shorter time periods is also a trick. Make sure that you give your body adequate rest in between workouts. During the rest period between workouts, you muscles recover and firm up. You will burn more fat if you do intense workouts, and then rest in between. Overall, you will burn more fat than doing longer, less intense workouts.

Certain leg exercises actually help you to lose stomach fat. Most people that wrestle with the issue of stomach fat have a bulge of fat in the lower abdomen area. One of the best ways to work that area is actually to use your legs. Biking, standing knee lifts, and bicycle crunches work both your legs and your lower abdomen. Don’t just work your stomach, work your whole body to keep your metabolism up.

Lifestyle Tips

I mentioned earlier that rest between exercise is important. I want to take that note a step further and say that rest in general is important. If your body does not get the proper rest, meaning good sleep, it will not function optimally. In order to burn calories effectively throughout the day, make sure that you get a full night’s rest. If you feel tired, take a nap if you can. This will also make a difference in how effectively your body will burn calories during and after your workouts.

Reduce the overall stress level in your life. You may need to cut back on some of your extra commitments. You may need to stop doing favors for some people if you don’t really have the time and energy for it. It is okay to take time for yourself, to clear your mind, relax and settle down. You can read a book or meditate, or practice yoga exercises. Reducing stress will reduce the amount of stomach fat you have.

Dancing is a great way to lose waist fat

December 31, 2011 / Jamal Ahmad Malik / No comments

If you have extra waist fat, you should hit the dance floor. That’s right, dancing is a great way to shimmy down the fat on your waistline. There are certain dances in particular that pump up the heart rate, and have lots of hip action. Learning these dances is not only fun, but really good for your body. You can sign up for a class to learn the moves, or you can get videos on DVD that incorporate fitness moves into creative dance styles. It is no lie, you can dance your way to a skinny waist.

Dance salsa
Salsa is a popular Latino style dance that has some speedy fancy foot work and plenty of hip motion. The music is lively, and if you have Latino roots, why not learn the dance? If you don’t have Latino roots, why not learn the dance? It is fun and can really work up a sweat. These can be very sexy moves, so once your learn them, you can take them on the dance floor with your significant other and wow them. No to mention that you will be wearing smaller clothes to fit your new waist!

Dance hula
This is a Hawaiian dance that uses the legs, waist and hips a great deal. You can learn the moves slowly and contract your muscles for a strength training workout. You can also do hula moves faster for a cardio workout. Some of the moves are great for the oblique muscles and abdominals as well. You can get a full body workout with hula dancing because you will tell a story with your hands, as well as strengthen your legs.

Dance hip-hop
This is an American dance that younger generations really get into. There are tons of different slick moves that work every part of the body. A lot of these moves are faster pace and you need good coordination for them. There can also be a lot of waist movement. You can certainly work up a sweat dancing hip-hop, and depending on what moves you do, tone muscles.

Not everyone is into music and dancing, I know. It’s alright if you “have two left feet” and just can’t catch on to dance moves, there are other ways to trim your waist fat. Other exercises include side-bends, oblique tilts, and knee lifts. You may even prefer following a successful diet plan such as fat loss for idiots. There’s a great review on it here.

To do side bends, stand with your legs hips’ width apart. Place your hands on your hips. Extend and reach your left arm over your head, and bend your body to the right. Come back to the starting position and do the same thing using your right arm. Repeat these actions until you are fatigue. This exercise will tone down your waist fat after only a week.

To do oblique tilts, you should again stand with your legs hips’ width apart. Bring your hands to chest level and point your bent elbows out so that you form a straight line from elbow to elbow. Tilt your body from the waist to the left side so that your elbow almost touches your body. Hold it there for a moment and come back to the starting position. Do the same thing on your right side. Repeat this 5 to 10 times. You can do this exercise standing up or sitting down, just make sure your back is straight at the starting position.

Knee lifts can also help you to lose waist fat. Stand with your legs shoulders’ width apart with your hands on your hips. Bend your left knee to waist height and bring it down to about an inch above the floor. Raise and lower it ten times and rest. Now do the same thing with the right leg.

Category: Lose Waist Fat Free / Tags: lose waist fat

Lose Upper and Lower Belly Fat Quickly and Easily

December 30, 2011 / Jamal Ahmad Malik / No comments

There are two main areas of belly fat: upper and lower. In reality, you abdominal muscles are actually one long slab of muscle. The problem is that it is easier to exercise the upper abdomen than it is to exercise the lower abdomen. Here are some exercises that workout each of the sections of your abs, so than you can develop that dreamed of six pack. At the end of this article will also be some fat burning tips.

Upper Belly Fat
Regular crunches. Lying flat on your back (on a mat or bench), place your hands behind your head gently to support your neck. Your knees should be bent with your feet flat on the floor. Contract you upper abdominal muscles and lift your shoulder blades off of the floor and lower back down. Repeat this several times.

Clam shell. This exercise is similar to the regular crunch, only there is an additional movement. As your bring your should blades off the floor, bring your knees in towards your midsection. When you lower your head back down, lower your legs back to the starting position.

Lower Belly Fat
Reverse crunches. Lying flat on your back, with your hands rested at your sides or behind your head, raise your legs so that they are perpendicular to the floor. Cross your legs with your knees slightly bent. Contract your lower abdominal muscles and raise your hips off of the floor. You back should remain straight and on the floor. Hold the position for a second and lower back down. Repeat the exercise until fatigue.
Abdominal leg raises. You will lie on your back for this exercise as well. Place your arms down at your sides and close your legs. Press your lower abdomen into the floor as you lift your feet off of the ground. Keep your legs straight. Lower your legs back down and raise them again. Repeat.

Fat Burning Exercise
Aerobics class. Sign up for an aerobics class and get your heart pumping. Aerobic activity is great for your respiratory system. It is without question, a great way to boost your metabolism and help you burn fat. You will also have accountability with your instructor and friends.

Dancing. You can sign up for a class in dancing as well. You can take ballroom dancing, hip-hop, Latin Dance, and many other types of dance. It will get your heart pumping just as much as other aerobic activities.

Fat Burning Diet
High fiber, low sugar. Fiber can work wonders for your diet. Increasing your intake of fibers will increase your metabolism and keep you from storing as much fat. Fiber will also help you to feel full faster, so that you won’t eat as much. Reducing your refined sugar intake will also help you to lose weight. Cut down on the cookies, cakes and donuts. You should also drink water instead of soda and fruit drinks that are not 100% fruit juice. The best tried and tested fat loss diet is the Fat Loss 4 Idiots. Thousands of people have had amazing success with it already!

Good fats, good carbs. Monounsaturated fats are the healthy types of fats that you can have. They are found in olive and peanut oils. Lower your intake of saturated fat, because that increases your cholesterol, and packs on weight. Good carbs, or complex carbohydrates are in wheat, rye, oats, and other whole grains. Make sure your breads are 100% whole grain, and not refined. White bread products are something to avoid.

Practicing these exercises will help you to lose both of your upper and lower belly fat. If you do them and make sure that you eat properly, you will see your belly shrink down, and expose a nice six pack.

Category: Lose Belly Fat Free / Tags: Lose Upper and Lower Belly Fat

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