Waist Exercises » diet

Tummy Reducing Exercise

sam — Sat, 24 Sep 2011 03:46:56 +0000

How to Lose Tummy Fats – Exercise

There are several different ways. In this post, we will address the most common method—exercise. You must make sure to exercise.

The first step to this is to find time. Most people today are extremely busy in life. They have work, they have a job, they have to study, they have to entertain themselves, and they have to live life. This is all respectable, but you must learn to manage your time. The best time to exercise is during the mornings and evenings. Exercising every 12 hours will double your metabolism–you will burn more fat. You “calm down” every 12 hours, meaning that if you exercise every 12 hours you can achieve double metabolism for 24 hours a day.

The next step is to find the right exercise. What you must do is to try everything out. If you can be categorized as obese, start out by walking long distances. How far can you walk? Walk faster and faster until you start sweating. Make sure to walk at least 30 minutes—preferably a full hour.

If you are simply overweight, consider jogging. Jogging is a great way to exercise. It is easy to do and won’t overwhelm you. Start out slow and increase your pace every 5 minutes. This will ensure that you can reach the optimum rigor. This is best done on a treadmill, but it also works outside. Make sure you wear good shoes so that you will not hurt your knees.

If you are in the standard range and would wish to lose a beer gut, what you really should do is to try and do both weight training and cardiovascular exercises.

If you can do all this, you can lose that tummy you don’t want. You can show off that slim and flat stomach. Have confidence in yourself! Lose that fat!

About the Author

If you’re interested in taking your fat-loss efforts to an entirely new level, go to the following site and get FREE instant access to the Lose Tummy Fats Presentation – Unusual Fat Loss Tips, You Have Never Heard Before – http://LoseTummyFats.com

Ivanildo is a Fitness Expert and Founder of LoseTummyFats.com

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Belly Workout

sam — Sat, 17 Sep 2011 20:45:58 +0000

9 Great Exercises To Beat Belly Fat

But I hate exercise, you say. Are the pants fitting tighter than usual, so the pooch is hanging over the waistband? If so, you probably havent been getting the exercise needed to let the muscles hold it in tight and remove the extra few inches of excess fat at the same time. Now, before you start thinking, I dont have time-you need to take at look at these 9 great exercises to beat belly fat.

For less than an hour a week-twice a week, 20 minutes a set, you can tighten up that belly and a few other muscles while you are at it. We arent going to talk about the same old sit-ups or crunches. There are three different levels, beginner, intermediate and advanced to get you started and advance as you feel like it.

Well start with the beginner exercises. All three of these involve: START POSITION with your feet about hip width apart:

1. Lunge twist-With knees slightly bent, elbows bent 90 degrees to hips, lunge forward with your right leg and rotate torso and arms to right, rotate back to center as you push off right foot to start, Alternate sides, do 16 reps.

2. Step Hop-With Hands on hips, step forward with the right foot and lift left knee to hip level as you hop straight up on the right leg, land with feet together, alternate, do 16 reps.

3. Shot Put-Bend right elbow to put hand by ear, with left arm straight out at shoulder level. Lunge to right with the right leg and rotate torso to the right. Push off right foot to stand, pivoting to the left, as you do, extend right arm diagonally, (like throwing a shot), alternating sides, do 16 reps.

Once you feel comfortable with this routine after a week or two, you may feel you are ready to start on the Intermediate work-out. These also are START POSITION, feet apart about hip width.

4. Lunge Reach-With knees slightly bent and arms by sides, lunge forward with the
left leg, bending both knees 90 degrees and reach arms toward the floor. Explosively push off left leg to return to starting position and lift your arms overhead. Do 8 reps, switch sides and repeat 8 reps.

5. Hand-Up Hop-With knees slightly bent and hands on hips, step forward with left
foot and lift right knee to hip level as you hop straight up on left leg and extend your arms overhead, then land with feet together, hands on hips. Do 20 reps, alternating sides.

6. Discus Throw-Extend arms at shoulder level, lunge to the right with right leg.
Rotate torso to right, quickly shift weight to left leg, bend knee and push off left foot to hop up as you turn to left and swing your right arm across body, (like throwing a discus), do 10 reps then switch sides and repeat 10 reps.

After a week or two, if you feel comfortable, you can move up to the advanced workout. If you have been doing your routine twice a week, you should start noticing some tightening in the belly muscles and if you have be faithful to your belly workout you should also notice it in your, butt, legs and arms, as well.

For the advanced routine, the start position is slightly different for each one.

7. Jump Lunge-With feet about hip width apart and knees slightly bent, extend arms slightly overhead and lunge forward with left leg, bending both knees 90 degrees, then jump straight up, switching legs in midair so that you land in a lunge with the right leg in front, do 12 reps, alternating sides.

8. Squat Jump-With feet shoulder width, knees slightly bent and hands by your side, squat, keeping knees behind toes, then jump up, lifting arms overhead, lower arms to sides, do 12 reps.

9. Hammer Hoist-Feet slightly more than shoulder width, hands clasped together in front of thighs, squat keeping knees behind toes, and reach arms slightly back between legs, then jump straight up, bringing arms overhead, (like hoisting a heavy mallet). Land in starting position and do 12 reps.

Once you have perfected this routine and feel your muscles tightening, you can repeat the routines as desired, or mix and match the parts of the different routines. The main thing is to keep a regular routing at least once, maybe twice a week.

You can do most of these while watching a regular TV show. With these 9 great exercises to beat belly fat you will find that there is no interference in your normal daily activities and you will get the flat tummy youve always wanted.

About the Author

Steve Hochman is the founder and CEO of Next Level Fitness. O.C.’s fastest way for you to get fit.
Personal Trainer Orange County Ca, Irvine Personal Training, Weight Loss
Personal Trainer Orange County Ca, Irvine Personal Training, Boot Camp

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Tummy Reduction Exercise

sam — Wed, 07 Sep 2011 22:08:07 +0000

tummy weight…reduction ……tips plz…?

i want to reduce my tummy weight but since iam trying to conceive ..i cannot do any of those abs exercises.since my weight is a lot around my tummy i want to reduce it through some diet for the time being.what are the foods i should avoid?

This is my theory and this is what works for me. Everyone is different so it may need to be adjusted to your own personal needs.

Energy In/Energy Out

Food Intake: 1,200 Per Day

One Pound equals 3,500 Calories

To loose one pound per day, You need to burn your food intake plus your one pound of fat

1,200 (intake) + 3,500 (Outtake) = 4,700 Calories Burn

You must burn at least 4,700 Calories everyday to loose one pound at least. It is very easy to go up and beyond 4,700 calories each day.

Best way to do this is to track your progress on a calorie counter monitor watch. If you do it by the numbers you can loose the weight. It is just a matter of changing the way you think about weight loss.

Once you start wearing your calorie counter you can see the numbers increase and you fill find yourself doing extra things in your day, like tapping your foot while waiting at the light in your car, chewing gum, singing out loud and so on onto of your workout routines. You begin to see that everything you do in your day contributes to the overall numbers needed to loose that pound.

I, myself, have done this recently. Two weeks later, I lost one pant size and 10 pounds. And that is just my current progress. I have used this method previously after childbirth and have gone from 168 to 127 pounds with in two months.

I personally burn 1,000 calories by Walking in my community for one hour in the morning and I also burn 1,000 calories by simply using a stationary bike while playing xbox. I get so involved in playing xbox that I completely forget I am pedaling or working out. Think about it..How many hours have you spent playing video games..why not burn calories while you are doing it.

___

Water Intake/Less Storage

Most people do not get enough water in their system. Water is your body’s principal chemical component, comprising, on average, 60 to 80 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. To determine if you are getting enough water use this simple formula.. Take your weight, for example 150 pounds and divide by 2. Take your answer which is 75 lbs and change it to ounces, in this case 75 ounces. That is how many ounces of water you need a day. Your body performs mostly on water. If you make sure you get enough water everyday your body will perform at top notch and your body will no longer have the cravings of junk food. You will have a better performing body system to help you work out and feel better thru out your day.

____

Good Food

My favorite things to eat:

Avocado Wraps

Simple: Low Carb Tortilla, Half Avocado sliced, alpha sprouts, lettuce, soy bacon…Just wrap it up and eat. You can vary the things you put inside so long as you keep it to approx 4 or 5 items. You want to make sure they are fresh, low calorie and filling. Avocado and mushrooms can replace meats in your meal and still have great taste.

Special K Cereals are fantastic. They have that sweetness that one craves and is so good for you. Calories are low. Great for even just dinner.

First thing in the morning…A Glass of Chocolate Milk. Yup!! Chocolate Milk. We all crave that “got to have” item in the morning. Milk is the best thing you can have for yourself while working out. The chocolate (and you can use Carnation Instant Milk for this but I simply use Nestle dry mix) will give you that sweet “snack” that you need. If you give your body a little bit of it and its in a control way, you will not crave sweets and junk the rest of the day.

Lean Cuisines

Fantastic food! Each meal is approx 180 t0 380 calories per box. So think about your calories. 1,200…You can still have several of these meals a day and still be under your intake requirements.

It’s all about the numbers and watching what you take in and what you burn out. And you know what..If you go over your 1,200 mark for food intake…that’s okay…you simple up your total calories burned for the day by what you took it. So long as you burn off the over all calories to be more than your food intake. Just make sure you stick too it so you can reach your weight loss goals.

Fruits and Veggies

All you want on the schedule listed below.
Bananas are my favorite. They are very filling and can make a meal all on their own.

____

Vitamins

My favorite is ONE A DAY WITH ENERGY…I am in love with this vitamin because I am just like everyone else who loves those quick fix energy drinks. But what people do not realize is that energy drinks can contain 120 to 440 calories in just ONE Can. If you think about it..That is HALF of your allowed calories for food intake. The best alternative I have found is One a day with energy vitamin. Easy to spot, it is packaged in a green label bottle. Just One vitamin a day will give you as much energy as approx. 1 1/2 cans of red bull…WITHOUT the calorie intake.
WoW..now your making progress already because you have made more room in your intake calories for actual healthy food.

_____

Soda/Carbonation

Carbonation is terrible for your system because it bloats your stomach. And when your stomach bloats, your jeans just don’t fit. You can drop one pant size simply by NOT drinking any carbonated drinks all together..Take away the bloat and you have instantly just made it one pant size lower. Besides, Sodas dehydrate you and with that One a Day Vitamin, you won’t need the Caffeine in the soda and it will also cut out those extra calories that you don’t need.
So remove that soda and the energy drinks and just think how much calories you just instantly removed from your daily intake. I normally consume what…four sodas and two energy drinks in one day…that is a total of …. 900 calories. Of what??? Nothing…Those are horrible calories and calories that can be replaced by food which will fuel your body for your day and your workouts.

____

Your Body

Your body is like a computer. You must program your body to do what it is suppose to do so it won’t crash and leave you with a virus. Your stomach is only the size of your fist. So think about it right now, Look at your hand and close your fist. Not very big is it. That is how much food you actually ONLY need to eat, each time you eat for every meal. If you eat anything more than that, you will stretch out your stomach which causes overeating and overweight.

What you need to do is eat every three hours, approx 5 to 7 times everyday around the same time. If you are always giving your body healthy and better food choices (the size of your fist) every three hours, your body will know you are giving it food. It will use that food properly. It will not go into starvation mode or store food away for later because it knows…it will get more in three hours. So what does your body do…it flushes everything out of your system because it doesn’t need it.. Now it knows…you wont’ forget about it and that food is on its way.

____

Walking Buddy

This is the best thing especially for woman. Get a walking buddy. One hour everyday. Just think about how much talking, venting and laughing two woman can do together while walking and yup, you guessed it…it just burns more calories and reduces your stress. You now are more relaxed because you can talk and free yourself of whatever is frustrating you while getting into shape.

:
By: My own experience/Joyceeleann

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Belly Fat

sam — Tue, 06 Sep 2011 10:39:11 +0000

How To Lose Belly Fat: Can you lose 10 lbs a week?

If you want to lose 10 lbs a week, it will take more than finding the right diet plan. That’s the mistake many dieters make. They change their eating habits and seem to be doing everything right, but they don’t lose weight.

If they do manage to lose weight, it comes back soon afterwards. Yes, more bellyfat! Whether you want to lose belly fat or 10 lbs once or until you reach a certain weight, a proper weight loss plan must include eating the right foods and getting sufficient exercise and sleep. Sleep is one aspect of losing weight that isn’t often talked about, but it is as important as exercise.

Researchers have discovered that two hormones that trigger appetite come into play if we don’t get enough sleep. This causes us to overeat and gain weight because our desire for high carbohydrates and rich foods increases. Next time you crave these foods, see whether you’ve been getting enough sleep.

Another key on how to lose belly fat or lose 10 lbs a week is to eliminate sugar and starch from your diet. They are the first and easy sources of energy that your body uses, which leaves the other food you eat to turn to belly fat. Any sugar that isn’t used turns to fat. Believe it or not, deep breathing exercises can also help you to lose weight.

Deep breathing 15 minutes a day will boost the oxygen flow into your body and promote weight loss. To lose 10 lbs in a week, you’ll want to incorporate all the natural weight loss methods available to you. You might find pills or fad diets that can get you there, but in most cases, it’s not a permanent weight loss.

The pounds will come back and your efforts will have been pointless. The most obvious way to lose 10 lbs in a week is to get rid of the excess water in your system and eat healthful, fat-free foods. Stay away from junk food, high carbohydrates and sugar. With a good diet plan, you will see results quickly.

The first to go is the water that your body has retained. This quick weight loss can be encouraging, but it is not fat loss. That comes next. Incorporate sufficient exercise into your weight loss plan. Simply eating right won’t cause you to loses 10 lbs in a week. It takes a combination of exercise, deep breathing exercises, good nutrition, and restful sleep.

Take each of these and apply whatever measures are necessary to get them into balance. If sleep is a problem, try to eliminate stress from your life. One way to do this is with exercise, which will also help you to meet your 10 lbs loss. With a good plan, you can lose weight through water loss and energy consumption.

Expect to lose little in the first few days, but an average of about 1-2 pounds per day thereafter. If you’ve struggled to get to your desired weight, know that with the right plan applied consistently, you can lose belly fat and 10 lbs in a week.

About the Author

The Belly Fat Guru

Providing health and wellness information

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Meal Plan

sam — Thu, 01 Sep 2011 06:44:30 +0000

Meal Planning- a healthy way to life

It is common for mothers to worry about their family’s health and nutrition. In order to improve the nutritional value of the food you are cooking, you should do healthy meal planning in advance. By eating more food at home, you can help keep your family healthier. But before you plan meals, you should understand good nutrition principles and how you can apply these tips while cooking food for your family. The food you prepare should also have an appropriate mix of vitamins, minerals, carbohydrates, iron, calcium and fats.

It can be stressful to be worrying about the kids being hungry while you are still trying to decide what to prepare for dinner. With the help of a daily meal chart in front of you, you will be ready and more relaxed when dinner time comes and your kids start asking for food. It also helps you to make efficient use of leftover food, and you don’t have to run to your neighbors time and again to collect missing ingredients. Instead of spending time visiting supermarkets, you can prepare side dishes and salads that increase the family consumption of fruits and vegetables.

Meal planning includes a few very simple steps. First thing you need to do is decide the days your menu includes (generally one week), which you can do on paper or in an online meal planning calendar. List the main dishes that you are going to prepare on each day. Then you have to include the other parts of the meals like starches, vegetables, and fruits. Then you can look at what food you have and what food you need, considering whether you have three or more food items or if you need specific varieties, sizes, etc. With these simple steps, you can easily plan nutritional meals for your family.

A meal plan will add quality to your life, as you will already be prepared for the next day, and you can accordingly manage things by preparing the ingredients needed beforehand. With help of meal planning you can easily buy ingredients required for a seven-day meal while minimizing time and money spent grocery shopping.

When you plan meals, it’s easier to include more food variety and to be cooking something different every day. Your family members are bound to be quite happy seeing their lunch in the office or at school and at dinner time at home. Meal planning helps remove the monotony in food, and by meal planning you will have to order less food from restaurants and fast food places, which makes it the economical option as well.

Planning your meals for the entire week well in advance, you will be able to establish the habit of making healthy food and have the satisfaction of knowing all the nutrients you are providing in your family meals. This habit of meal planning also makes your life easier, as you can purchase all your food ingredients at the beginning of the week rather than visiting the grocery store time and again. So start meal planning, and reduce some of the stress of worrying every day about what to fix and cook for dinner.

About the Author

Emily Hudson is the author of this article on Meal Planning.
Find more information about Meal Plans here.

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