Sunday, August 12, 2012

How to lose Belly Fat

Contents of this Post "How to Lose Belly Fat" include for you reading are

1: Tasty Fat Loss, Muscle Gaining Recipes PDF E-book (for free)

2: Sliding Inch worm (not for beginners)

3: Stair sprinting (start slow and easy if need to)

4: 3 Abdominal Exercises (NOT Your "Normal" Ab Exercises) 


If you are fed up with feeling like garbage about how you appear, dont seem like you are alone. Millions of people want to know how to shed belly fat. For many it's easy, and for other people it may seem like an overall total headache. 

Stop Dieting! The actual "word" weight loss program is the psychological trap and causes you to feel hungry just hearing It. The truth is, if you are on the right diet to help the body burn fat, you should rarely feel hungry 


Slimming down Isn't Difficult! But as you've probably discovered, the majority of weight loss is short-term at best. Like most diets are designed for you to definitely fall short. 

The folks in it have never proved helpful alongside real people to see what it really takes to make a alter. They don't know the actual battle regular people endure to overcome an eternity associated with improper habits and faulty information. 



1. Tasty Fat Loss, Muscle Gaining Recipes PDF E-book

Diet plan businesses and online marketers just think of you as a (not a shock) sales graph - not really a human being.

A well known Chinese Proverb is; 
Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime. 


So with that said I would like to offer to you a free, yes a free E-book. The E-book I am giving you, no download required because it is in PDF format. All you have to do is click save to desktop or whever you save PDF books.

Tasty Fat Loss, Muscle Gaining Recipes PDF E-book is a collection of useful and importantly easy to create muscle building and fat loss recipes. Even better this is a free E-book.

Below is the Sliding Inch worm a workout I put on an earlier post

2. Sliding Inch worm

The move stretches your calves, hamstrings, and thighs, while preparing your muscles for just about any activity. But throw a towel under your feet while you do it, and suddenly the inchworm becomes a grueling core-strengthening move called the inchworm slide. If the below demonstration is to advanced you can also do this on your knees. Once you master it on your knees then graduate by starting in the position below, but bring your knees to your stomach, almost like a an upside down crunch. Once you master that then move up to the exercise below.



Bye Bye Belly Fat

Basically this post helps you in two ways. One by giving you a free ebook that has useful and importantly easy to create muscle building and fat loss recipes. If you want that free ebook click hereThen I also introduced to you a great exercise that really blast your stomach and core muscles.  To lose belly fat you have to have two main ingredients a healthy diet and a work out plan.  

Also if you want a great cardio then try Stair Sprinting:


3. Stair sprinting!


Your typical interval workout in the gym might be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s usually a 1:1 or 1:2 work to recovery interval. You then rinse and repeat for the desired number of intervals, usually between 6 and 12.

I sometimes have access to a great set of university stadium steps with a straight shot right up - 52 steps.
Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be how long it takes to run up and walk down that particular flight of stairs, but co-incidentally, that fits within common recommendations for short sprint-style intervals.

I make sure I’m warmed up first, I usually start with a couple flights up at a slow jog then a run, before sprinting, usually 10-12 rounds.

Even if you jog/run instead of sprint, (or pause briefly at the bottom of the stairs), when you do the math, you can figure that this usually doesn’t take more than 10-12 minutes.
Why do I like stadium step sprinting?

1. Stair sprinting is a time saver. Like other forms of interval training, it’s entirely possible to get as much if not more cardiovascular conditioning in 10-15 minutes than you’d get from a much longer session of slower cardio (depending on the intensity and effort levels).

2. Stair sprinting is engaging. Many people get bored doing long slow to medium intensity cardio sessions. This is a great way to break up the monotony of traditional cardio workouts. Even though it’s tough, it’s actually kind of fun.

3. Stair sprinting is incredible for leg development. As a bodybuilder, I like to look at all types of training not only in terms of conditioning, fat loss and health, but also whether they will add or detract from the physique. I find that brief but intense stair workouts are amazing for leg development - quads, hamstrings, glutes and even your calves. In fact, I started training on the stairs more than 20 years ago, and I always considered it as much if not more of a leg workout than anything else.

4. Stair sprinting can be done outside. If you have access to stadium steps, as opposed to just a stairwell, you can enjoy the sun and fresh air.



4. 3 Abdominal Exercises 

that Are NOT Your "Normal" Ab Exercises  


unique ab workout that doesn't contain your typical boring stomach exercises - no crunches or situps here!
by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer
Author of best-seller:  The Truth about Six Pack Abs


Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost!  It's in a tri-set format (similar to a super-set but alternating between 3 exercises).

Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Exercise Pics & Descriptions:

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!

 renegade rows start position for solid core
renegade rows - great ab & core exercise
Renegade Rows shown above

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!

 front squats start position for rock hard abs
front squats - surprisingly good abdominal exercise
Front squats shown above

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

mountain climbers ab exercise start
mountain climbers - great ab exercise
Mountain Climbers shown above

After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each "tri-set" before repeating.

This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises.... and with a LOT more fat-burning metabolic effect compared to standard ab exercises...  You'll see what I mean after you try it!

Thanks for reading I do hope you liked what you read... If you did like what you read please Share the love below and help some of your family and friends out..

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