Shred Belly Fat – How to Get Admirable Abs!

 Shred Belly Fat – How to Get Admirable Abs!

Women want a flat, toned midsection, men six-pack abs. Despite these aspirations, most of us are heading in the wrong direction and gaining more and more belly fat, year upon year. You might be overweight or might be lean and have too much belly fat. Irrespective of your BMI, there are many health risks associated with belly fat. You can’t sleep as well as you used to, your lower back aches and exercise causes your knees hurt. Worse than that, belly fat releases biologically active substances that cause metabolic dysfunction such as diabetes, insulin resistance, metabolic syndrome, heart disease, and more.

Your belly fat might just be killing you slowly. But lets be honest, despite all the health risks, losing belly fat is also about looking good. Unlike other problem areas, a large belly projects out and is instantly noticeable no matter what you wear. Too much belly fat screams look at me; look down here – look at my generous proportions. The good news is you can lose the belly fat.

The first rule of great abs is to blast the belly fat that is masking the abdominal muscles, which lie underneath. You could have the strongest, largest, toughest six pack in the history of mankind, but if they are covered by a layer of belly fat no one will ever know you have them.

CALORIES TO LOSE BELLY FAT

You want great abs, but to get there you first need to lose belly fat through a calorie controlled diet. First find out how many calories you need to maintain your current weight using this calorie calculator, then subtract that amount by at least 500 calories. However, women should not go below 1200 and men 1800 calories per day. Anything more than this and you risk failing in your diet, losing muscle along with belly fat or your body switching into starvation mode. Basically, you’re aiming for moderate calorie restriction. If you want to create a greater calorie deficit to blast.

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6 Eating Rules To Slim Down

6 Eating Rules To Slim Down

 

 

4. Protein

Aim for three servings of lean protein (such as fish, white meat chicken and turkey, pork loin chops, and lean beef sirloin) per day. In addition to being an essential nutrient, protein helps to keep you feeling full longer, which is a big benefit when you’re trying to lose weight. In a small 2009 study, participants who ate a higher-protein breakfast were more satiated afterwards (and took in fewer calories at lunch) than those who ate a low-protein breakfast. (Be sure to vary your protein sources and include plant based ones, too.)

5. Water

Studies from Stanford Prevention Research Centre suggest that water helps promote weight loss in two ways. First, drinking more water—at least 4 cups per day—was linked to a 5-pound weight loss over the course of a year. According to the researchers, this amount of water increases the amount of energy or calories your body burns. Second, substituting water for sugary drinks—sodas, sports drinks, flavoured drinks, and sweetened milks, coffees, and teas—resulted in even more weight loss.

The exact number of pounds lost depended on how many sugary drinks were consumed in the first place, and how many were replaced with water.

Still don’t think you can give up your sodas and mochaccinos? Then consider this: It’s been shown that when people consume a certain amount of calories, they’re more hungry and more likely to overeat at their next meal when those calories are in liquid rather than in solid form. Translation: If you eat a 200-calorie snack, you’ll be more satisfied afterwards and eat less later than if you drink a 200-calorie beverage.

So frequently drinking calorie-dense beverages could increase both your hunger and your calorie intake throughout the day.

6. Green Tea

Sip at least 3 cups of green tea every day. Catechins, the antioxidants found in high amounts in green tea, have been shown to be helpful in promoting weight loss, specifically belly fat. If caffeine is a concern, decaf tea is an option. Some decaffination processes, however, can lower the antioxidant content so you might want to have an extra cup or two.

In a study at the USDA Human Nutrition Research Centre on Ageing at Tufts University, participants who drank the equivalent of 3 cups of green tea a day lost twice as much weight as those not drinking tea. The tea-drinking group also lost significantly more belly fat than the non-tea drinkers.

If you like citrus, the news gets better. Replacing some of the tea brewing water with citrus juice, such as lemon, lime, orange, or grapefruit, allows your body to use more of the tea’s catechins. You can drink your green tea freshly brewed for a warming hot drink, or chill it after brewing for a refreshing cold drink.

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http://www.prevention.com/weight-loss/weight-loss-tips/eating-rules-faster-weight-loss?s=5

6 Eating Rules To Slim Down

6 Eating Rules To Slim Down

 

   

 1. Fiber

Eat at least 20 grams of fiber per day from whole grains, fruits, and vegetables. Fiber helps keep you feeling full longer—a big benefit when you’re trying to lose weight. A study from Brigham Young University College of Health and Human Performance demonstrated that women who ate more fiber significantly lowered their risk of gaining weight. Each gram of fiber eaten correlated to 1/2 pound less body weight. The researchers suspect that the higher fiber intake led to a reduction in total calories over time.



2. Calcium & Vitamin D

Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy.

Calcium and vitamin D work together in your body, primarily to strengthen your bones. But if the latest research is any indication, both of these nutrients may flex some muscle in your weight loss success. Dairy foods are the prime source of calcium and vitamin D in the diet. In a study from Johns Hopkins Bloomberg School of Public Health, college students who came closest to meeting the three-a-day dairy requirement while eating an otherwise healthy diet weighed less, gained less, and actually lost belly fat, compared with students who consumed little or no dairy.

Moreover, vitamin D by itself may play a role in weight control. Extra body fat holds on to vitamin D so that the body can’t use it. This perceived deficiency interferes with the action of the hormone leptin, whose job is to tell your brain that you’re full. And if you can’t recognize when you’re satiated, you’re more likely to overeat.

You may also want to consider a vitamin D supplement. The latest research suggests that this nutrient may be a factor in protecting you from everything from heart disease to memory loss and even chronic pain.

Evidence is mounting that we need more than the current recommended intakes, especially as we age, because older skin produces less vitamin D (and sunscreens block the body’s ability to use sunlight to produce this vitamin). That’s why the leading experts in vitamin D research are now recommending a daily supplement of 1,000 IU of vitamin D—the kind most readily used by the body.

Daily Recommended Calcium Intake
Men and women ages 19-50: 1,000 milligrams
Men and women age 51+: 1,200 milligrams

Daily Recommended Vitamin D Intake
Men and women ages 19-50: 200 IU
Men and women ages 51-70: 400 IU
Men and women age 71+: 600 IU



3. Good fats
These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados, certain fish—and yes, even chocolate! Eat 3-4 servings daily.

A study published in the journal Appetite shows how these fats—besides being good for your heart—can help you feel fuller longer after meals. The study participants with a higher intake of omega-3 fatty acids (more than 1,300 milligrams a day, either from foods or from supplements) reported feeling less hungry right after their meals, as well as 2 hours later, compared with a lower omega-3 intake (less than 260 milligrams a day). Less hunger means less munching and an easier time keeping calories in check.

More specific research has been done on walnuts, a good source of monounsaturated fats. An Australian study had participants follow a healthy low-fat diet, either with walnuts or without. Both groups ate the same number of calories and lost approximately the same amount of weight at 6 months. But during the next 6 months of the year long study, the walnut-eaters continued to lose weight and body fat, while the other group stopped losing—even though they were still following the same diet.

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Everything You Need To Slim Twice As Fast

Everything You Need To Slim Twice As Fast

A day on the 30-20-10 eating plan

Hungry? Good! Here's how tasty a day on the plan can be.

Breakfast
Tomato and feta omelet (2 lg eggs, 1/4 tsp canola oil, 1/2 c baby spinach, 1 diced plum tomato, and 1 oz feta); 1 c fat-free milk; 1 pear
429 cal, 26 g pro, 45 g carb, 7 g fibre, 33 g sugars, 17 g fat, 7.5 g sat fat, 585 mg sodium

Lunch
Open-faced tuna salad sandwich (2 oz drained canned water-packed light tuna mixed with 1 Tbsp reduced-fat mayonnaise and spread on 1 slice whole grain bread) and side salad (1 1/2 c lettuce; 1/2 c chopped red bell pepper; 1/2 carrot, sliced; 1/4 cucumber, sliced) with balsamic vinaigrette (1 Tbsp extra virgin olive oil whisked into 2 Tbsp balsamic vinegar); 1 c grapes
491 cal, 20 g pro, 56 g carb, 7 g fibre, 36 g sugars, 21.5 g fat, 3.5 g sat fat, 510 mg sodium

Dinner
3 oz broiled or grilled chicken breast with 1/2 c peas and rice pilaf (3/4 c cooked brown rice, 1 1/2 Tbsp olive oil, 1 oz dried currants, 1 Tbsp chopped onion, 1/2 oz slivered almonds, and salt to taste)
580 cal, 37 g pro, 68 g carb, 9 g fibre, 24 g sugars, 18 g fat, 2.5 g sat fat, 144 mg sodium

Snacks
3 oz fat-free plain Greek-style yogurt; 1 c blueberries
129 cal, 9 g pro, 25 g carb, 4 g fibre, 18 g sugars, 0.5 g fat, 0 g sat fat, 33 mg sodium
12 baby carrots; 1/4 c hummus
136 cal, 6 g pro, 17 g carb, 6 g fibre, 4 g sugars, 6 g fat, 1 g sat fat, 309 mg sodium

Daily total: 1,765 cal, 98 g pro, 211 g carb, 33 g fibre, 115 g sugars, 63 g fat, 14.5 g sat fat, 1,581 mg sodium

http://www.prevention.com/fitness/fitness-tips/your-complete-fat-burning-plan?s=10

The No Squats Belly, Butt, and Thighs Workout

The No Squats Belly, Butt, and Thighs Workout

 Love Your Lower Body!

Wall Bridge

Lie on your back with your butt against the wall and arms at your sides. Bend your knees and plant your feet 3 to 4 feet up the wall. Raise your lower and middle back off floor, keeping your shoulder blades on the ground. Hold for a deep inhale, then exhale and slowly return to the starting position.

MAKE IT HARDER


Cross your right ankle over your left knee so that only your left foot is on wall. 

MAKE IT EASIER


Don't use the wall. Keep your feet flat on floor as you lift into a bridge.

Windshield Wipers
Lie face up on the floor with your legs against a wall, the bottoms of your feet facing the ceiling. Slowly lower your left leg down the wall like a clock arm toward 9 o'clock, then return to the starting position. Repeat with right leg, sweeping toward 3 o'clock. Continue to alternate legs until you've completed all of the reps. (Got 10 minutes? Then you've got time to lose the weight for good with Prevention's new 10-minute workouts and 10-minute meals

MAKE IT HARDER


Wrap an elastic exercise band around your left foot. Hold both ends at your right hip for added resistance as you sweep your left foot down the wall. Do all reps, then switch legs and repeat.

MAKE IT EASIER


Move your butt 3 to 6 inches away from the wall while performing the move.

 

.Toe Reaches
Lie on the floor with your heels pressed against the wall, your legs straight. Reach your right hand toward your left foot, allowing your right shoulder to raise off the floor. Return to the starting position. Repeat with your left hand and right foot. Continue to alternate until you've completed all reps.

MAKE IT HARDER


Perform the exercise with your feet stacked toe to heel.

MAKE IT EASIER


Reach toward your knees.

http://www.prevention.com/fitness/strength-training/love-your-lower-body?s=2

Everything You Need To Lose Fat Twice As Fast


Triple-interval training: is a technique that can help you go harder and incinerate calories quickly. Here's how it works: Instead of alternating between two intervals—fast and slow, as you would during an HIIT (high-intensity interval training) workout—you alternate between 30-, 20-, and 10-second bouts, building your burn from slow to fast to max.

So what gives this method an edge? It pushes you harder without your even realising it. Even when you think you're in high gear, you probably have the capacity to push a little bit more. Here, the last interval forces you to dig down and find whatever you have left to burn, and because you know it'll be brief (you can do anything for 10 seconds), you're less likely to slack off, says Jens Bangsbo, ScD, professor of exercise physiology at the University of Copenhagen. Those last seconds spike metabolism, endurance, and speed.

Danish runners tried it and proved the theory: They shaved seconds off their times and lowered their blood pressure, all while cutting their mileage in half. When we tested it on walkers, they lost up to 11 pounds and more than 12 inches in 8 weeks. Try it with whichever activity you like best to supercharge your burn; throw in some lower-body toning moves; and then, since balance is everything, try our chill-out plan to calm your mind, too. (Toned body, tamed brain, anyone?)

Your Cardio Interval Plan
The basic 30-20-10 Core Set is a total of 6 minutes: 5 rounds of 30-20-10 intervals followed by a 1-minute recovery. After starting with a 4-minute warm-up of your activity of choice, repeat the 30-20-10 Core Set a few times before ending with a 2-minute cool-down. We recommend 2 sets in week 1, 3 sets in week 2, and 4 sets in weeks 3 through 8. Swimming laps without a stopwatch? Stick to a moderate pace for 1 length, rev it up for two-thirds length, and kick it into high gear for the last third.

http://www.prevention.com/fitness/fitness-tips/your-complete-fat-burning-plan?s=1

Do the above routine 3 times a week to fast-track results.
30-20-10 core set

Activity	Intensity	Duration
Brisk pace	5	30 sec
Fast pace	7	20 sec
Speed pace	9	10 sec
*Do 30-20-10 intervals 4 more times
Recovery	4	1 min
TOTAL	6 min

Your 8-week plan                                                

	Week 1	Week 2	Weeks 3-8
Warm Up	4 min	4 min	4 min
30-20-10 core sets	2 sets (12 min)	3 sets (18 min)	4 sets (24 min)
Cool down	2 min	2 min	2 min
TOTAL	18 min	24 min	30 min