Belly fat free-converted

Table of Contents -:
Description ………………………………………………………………………… 2
How to reduce your Belly Fat................................................................ (3 – 17)
Some Effective Tips to Lose your Belly Fat ................................................. (18 – 19)
Some Extra suggestion how to reduce your Belly Fat …………………………… (20 – 37)
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Description
You will discover the topics about the importance of eating the right foods and how it will
help you banish stubborn bally fat from your body and good, how excess belly fat
effects your overall health. Hint, it changes more than your appearance, the real truth
about losing lower belly fat for a sexy flat stomach, some simple, yet effective diet tips
that will help you lose excess belly fat and the connection between belly fat and
diabetes and how it affects your health.
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How to reduce your Belly Fat
VOL -:1
Welcome to your first issue of Belly Fat Free. In each issue of this newsletter, you will
learn valuable information on how you can successfully banish stubborn belly fat from
your body for good.
Fact: Many people struggle with stubborn belly fat. It can be difficult to figure out how to
lose your belly fat; it takes time, effort and patience. There is no easy solution unless
you want to submit to expensive surgery like liposuction, which often is only a temporary
fix without maintaining a proper diet and fitness routine.
Stubborn belly fat must be lost one pound at a time through diet and exercise. There are
three main way to lose your belly fat: regular exercise, reduced calorie intake, and
abdominal exercises. Combine these and you will have the recipe for an effective
weight loss plan.
To begin to lose your belly fat, you should adjust your diet. Keep in mind that high fat,
high calorie foods are a treat not a daily food group. Take the time to clean out your
cabinets and refrigerator remove any of these types of foods from your home. If you
keep them around, you'll eat them. Consult your doctor or fitness trainer to determine an
appropriate amount of calories for weight loss, and stick to this program. This reduced
calorie diet will help prevent new belly fat from building up.
Next, you need to begin a regular exercise routine. Find a heart -pumping exercise that
you enjoy, and incorporate it on a daily basis. You can do different activities each day if
you are easily bored. Be sure, however, to exercise for at least 30 minutes per day.
Your body burns energy from sugar for the first 10-15 minutes that you exercise. Only
after that does it begin burning the fat around your middle. The more cardio you do the
more fat you will burn; it's a simple equation.
After you have begun to lose your belly fat, you'll want to begin a series of abdominal
exercises. These exercises will strengthen your muscles and lead to a lean, toned look.
You can do these before you lose the fat, but you won't see any real results until you've
lost the necessary weight. Six pack abs do you no good if they're buried under excess
layers of fat!
Take the time today to begin to work towards better health. Consult your doctor and
develop a diet plan that works for you. Begin to incorporate regular exercise into your
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daily schedule. As you lose weight, add in some abdominal exercises. Soon you'll have
a body you can be proud of, and you'll be able to kiss your belly fat goodbye!
VOL -:2
P.S. Quick disclaimer: this newsletter is for informational purposes only. It is not medical
advice and should not be used or interpreted as such. You should always consult a
medical professional before making drastic changes to your diet and physical exercise.
In the last issue we talked about banishing stubborn belly fat from your body for good
In this issue, we are going to talk about belly fat and the appearance of overall health.
The size of a person's stomach give an impression of their overall health. Even people
who are thin everywhere else might have a potbelly, which makes them look unhealthy
and those of us who have a potbelly often feel unhealthy because of it.
There's good news and bad news when it comes to belly fat loss. The good news is it's
achievable. No matter how big your belly is and how long you've been overweight, you
can lose that belly fat and get into much better shape.
The bad news is that there's really no secret or trick to doing it. No doubt, you've been
seeing all the different ways of losing belly fat for years. Maybe you've tried different
things, like different diets and exercise plans, and the results weren't fast enough for
you or you just didn't stick with the plan.
The bad news is you were probably on the right track and gave up. Any healthy eating
plan combined with an exercise program can help you lose that belly fat. It might not be
exciting or pretty, but it's there for you to try. The hardest part is finding a plan that
works for you as an individual.
The diet that works for your neighbor and the people you work with might not work for
you. Everybody is different. If one plan worked for everyone there wouldn't be so many
different diets that so many different people can lose weight with. There would be one
plan for everybody and it would work without fail as long as you stick to it.
Instead, there are low-carb and low-fat and low-calorie, and diets that focus on
vegetables. There are hundreds of different particular diets out there. This time, don't go
on a diet. Decide to simply eat healthier and take in fewer calories than you have been.
This will step up your fat loss and soon you'll have far less fat in your mid-section.
This alone can help you lose belly fat just as it can help you lose fat everywhere. If you
take in fewer calories than you burn, you lose fat, period. But if you're simply shaped
differently and you have a larger belly, it might appear this is the last place you lose that
fat. Do exercises that target that area to slim it down and make it look like you've had a
great amount of abdominal fat losses. Strength training exercises that focus on the thigh
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Muscles will help you burn fat faster everywhere. That's because these are your largest
muscle groups and making them work more efficiently increases your metabolism.
Also, focus on the abdominal area with some crunches, and maybe exercises like yoga
and Pilates. These types of exercises will tighten those muscles and make your entire
belly area smaller. Start small so you don't hurt yourself and then build up.
Doing all these things can help you achieve your belly fat loss goals much faster, and
before you know it you'll have a nice tight stomach with all the fat melted away.
VOL -:3
In the last issue, we talked about belly fat and the appearance of overall health. In this
issue, we are going to talk about how eating healthy helps you lose stubborn belly fat.
If you want to know how to lose stubborn belly fat, then you're going to have to follow
the advice you've probably been hearing for years. You have to go on a healthy eating
plan. Without a healthy eating plan, all your other efforts are going to be reduced and
what's the point in working hard if you’re sabotaging yourself by what you're eating?
It's very easy to do all the right things with exercise and eat the wrong foods.
Unfortunately, the dietary advice we're given today often contradicts itself. This group of
people don't eat carbohydrates and seem to be doing great. While other people eat
mostly carbohydrates and avoid fatty foods. Others don't worry about carbs and fats at
all and just count calories.
All three of these different groups have many people that are successful using that
method. So how do you know which one is right for you? The only thing you can do is
try one and see if you can stick with it. If it's not right for you then try something else. An
overall healthy diet is typically lower in starches and processed foods.
Of the diets that do contain many carbohydrates, they're usually very complex carbs.
These diets contain things like oatmeal and small portions of pasta that are cooked al
dente, which means they're very firm and not mushy. The focus on good carb diets is
that you eat carbohydrates that take a long time to digest and that keep your blood
sugar stable.
This type of diet should work for just about anyone. But if the amount of carbohydrates
is so low that you feel like you're starving and it just doesn't feel right for you, then try a
higher carb but low-fat diet. If this kind of diet doesn't seem to help you lose weight,
there are always plans like Weight Watchers and different diets that focus more on
calories.
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The important thing is to find one you can stick with. Because the best diet in the world
won't help you lose weight if you don't follow it. Eating right can help you lose weight
and that will help you lose fat all over your body. Because there's really no way to focus
just on belly fat it’s important to incorporate plenty of exercise into your routine.
Here are a few ideas to get you started:
Do cardio exercises 4 to 5 times a week like walking, jogging or aerobic dance this will
help you burn fat everywhere.
Do something like yoga or Pilates that's a slow, meditative movement that works on
your core abdominal muscles.
Do crunches to really tighten and work your abs. This will really tighten the muscles up
and make them much smaller, so that when you lose fat everywhere, your stomach will
look dramatically different.
Do these types of exercises in addition to fat burning exercise and follow a healthy
eating plan. Now you know how to lose stubborn belly fat. The important thing is that
you actually follow the steps.
Make sure you look for your next issue soon. We will be talking about losing lower belly
fat for a sexy flat stomach.
VOL -:4
In the last issue, we talked about how eating healthy helps you lose stubborn belly fat.
In this issue, we are going to talk about losing lower belly fat for a sexy flat stomach.
It is a cry heard around the western world as people become fatter. Men, especially
worry about potbellies and having stomachs hanging over the belt line. As washboard
abs are a sign of sexiness, many men look for solutions to how do I lose lower belly fat?
The key is that you need to do a variety of kinds of exercises. The best strategy is to do
an hour of cardio exercises every other day and 45 minutes to an hour of strength
training every other day.
Walking, running, cycling, and working out on cardio equipment at the gym all qualify as
aerobic exercises.
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To deal specifically with the question of how to lose lower belly fat, you need to realize
that lower stomach fat is different from the rest of your abs. Sit ups and ab workouts
can help, but they will not get rid of it. You need to do cardio in combination with your
ab workouts. You may not see results right away, but keep at it. Besides sit ups, Hatha
Yoga can help with lower belly fat. Vajrasana exercises involve you bending to the front
of your knees, which provides a great workout. This kind of yoga should be done under
the guidance of an instructor if you are a beginner.
In addition to normal “stomach exercises,” work with your legs. Do exercises that
require your legs to come level with or above your lower waistline. This causes your
lower abdominal muscles to work in order for you to keep your balance. Kickboxing is a
great example of a type of exercise that can keep your stomach completely flat.
Vigorous dancing can provide this kind of leg exercises. In addition to helping you lose
weight, it tones your legs and helps you to lose belly fat. Belly dancing in particular will
work to rid you fo belly fat. You can either join a class or get videos to teach you the
movements.
But cardio-type exercise alone will not answer the question “How to get rid of lower belly
fat?” Indeed, you must involve some weight training at least three times a week.
Remember that muscle mass burns fat. When you put on muscle, your body is burning
fat all day, not just when you exercise. So, don’t neglect this aspect of losing your lower
belly fat.
You have to get close to your ideal body weight in order to have the firm, flat stomach
you desire. Your lower belly fat will be among the last fat you lose. If you are 50
pounds overweight, getting in shape should be your first goal, because your long-term
goal of losing lower belly fat will only happen when most of your other fat is gone. If you
are a fit person who just has a little pouch, some specific types of exercises will work.
However, if you are overweight, it is going to take some long-term work.
Make sure you look for your next issue soon. We will be talking about some simple diet
tips that will help you lose excess belly fat.
VOL -:6
In the last issue, we talked about losing lower belly fat for a sexy flat stomach.
In this issue, we are going to go over some simple diet tips that will help you lose
excess belly fat.
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Remember that the key to having a flat stomach is to lose the amount of fat you have
overall. The stomach fat is just the last to go, so it’s the toughest. Here are a few tips
that can help you lose that last bit of stubborn belly fat.
First, you need to eat more fiber. The major reason women are getting fatter these
days is that they do not have enough fiber in their diets. As we eat more processed
foods and less whole grains and produce, the natural fibers in our diet are becoming
Scarcer. An average person should try to get at least 25 grams of fiber per day. People
who are serious about a diet to lose belly fat should get 35 grams of fiber.
Secondly, realize that carbs aren’t the devil that some diets make them out to be, but
too many calories from carbohydrates can increase your middle mass. Carbohydrates
should make up no more than 60 percent of your calories when you are on a diet to lose
belly fat.
Make sure that they are at least 45 percent of your diet. As you can see, balance is the
key here. Most of your carbs should come from fruits and vegetables and you should
avoid high carb, empty calorie foods like cupcakes.
Third, drink your water. Many people mistakenly believe that drinking a lot of water will
give them puffy abs. But, water actually flushes sodium out of your system which
reduces puffiness.
- Here are a couple of ways to tell if you’re drinking have enough water.
Are you thirsty? Then you are already dehydrated. Don’t ever lack water so long that
you feel it. Another way is to monitor the color of your urine. If you’re drinking enough
water, your urine will be close to colorless.
Fourth, limit your sodium intake as it leads to puffiness. A person only needs 500 mg. of
sodium a day for the body’s natural functions to work. However, the average American
gets up to 6,000 grams! A Chinese take-out entry can have 3000 grams by itself. You
can limit your sodium by choosing fresh, natural foods.
Fifth, have a small dinner and shut the kitchen down afterwards. Having your calories
during the day when you are actually burning them is key to losing weight. Evening
eating is often mindless eating. You sit down in front of the television with a brand new
bag of chips and before you know it, half the bag is gone. Another benefit of eating light
at night is that you’ll wake up hungry for a good breakfast. People who eat good
breakfasts are more likely to lose weight.
If you are wondering how to get a flat stomach, monitor what you are eating. When you
eat healthy, natural foods, you are going to develop the body and the flat belly you want.
Make sure you look for your next issue soon. We will be talking about the connection
between belly fat and diabetes.
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VOL -:6
In the last issue, we talked about simple diet tips that will help you lose excess belly fat.
In this issue, we are going to go over the connection between belly fat and diabetes.
Is there really a connection between belly fat and diabetes? Unfortunately, there is. It's a
statistic that people who carry more fat around their midsection and other parts of the
body tend toward something called metabolic syndrome. Heart disease, high cholesterol
and blood pressure, and diabetes all seem to plague people with more belly fat.
Body types are given fruit names. Pear-shaped people suffer from these problems far
less than people shaped like apples with round middles and lots of weight above the
waist. So if you have a lot of abdominal fat, are you headed for diabetes on a one-way
train that you can't stop?
Definitely not. It's not really known whether people who carry more belly fat are more
prone to diabetes or if it’s because they're born with a tendency toward diabetes and
that causes the fat to settle around the middle.
In other words, when it comes to metabolic syndrome and abdominal fat, doctors and
researchers don't know if the chicken or the egg came first. Does the fat cause
diabetes, or do you have the fat because you're more prone to diabetes? However, one
thing is certain. Losing belly fat lowers your chances of diabetes.
In fact, statistics show that type II diabetes, also called adult onset diabetes, is
preventable in almost all cases. Type I diabetes typically happens in childhood and is
called juvenile diabetes. This strikes young people when their pancreas simply stops
producing enough insulin or it stops producing any insulin at all.
Type I diabetes has nothing to do with being overweight or having belly fat. Type II
diabetes, by comparison, is a disease this believed to be mostly caused by lifestyle.
Poor eating habits and no exercise or very little exercise are believed to mostly be the
cause of this disease.
Even if everyone in your family has diabetes, you can take steps to try to prevent it in
yourself. If you have a lot of abdominal fat, diabetes is a definite danger for you. Losing
the fat might not directly affect your chances of diabetes. If someone could peel the fat
off your stomach without you changing your lifestyle, you might still be headed for
diabetes.
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But the action you take to lose that abdominal fat affects your health so positively that
you lower your risk of diabetes dramatically. Even losing 10 pounds drops your risk of
so many different things like diabetes, heart disease, high cholesterol, and even knee
problems.
So it's not the belly fat loss that directly makes a difference. It's the healthy choices you
make that cause yourself to lose fat that can help save you from diabetes.
The steps are simple. Eat complex carbohydrates like oatmeal and whole grains. Make
vegetables, fruit, whole grains and very lean proteins the core of your diet and don’t
forget to get plenty of exercise. The belly fat diabetes connection means these healthy
choices can help you avoid this chronic and potentially debilitating disease.
Make sure you look for your next issue soon. We will be talking about using a stability
ball to help lose excess belly fat.
VOL -:7
In the last issue, we talked about the connection between belly fat and diabetes.
In this issue, we are going to talk about using a stability ball to help lose excess belly
fat.
If you want to lose belly fat, exercise with a stability ball. This $20 piece of fitness
equipment, which is available at most sporting goods or department stores, may be the
key ingredient in your search for a flat stomach or washboard abs.
Researchers at Sacramento State University in California found that people who worked
out with stability boards had twice the muscle fibers in their stomachs compared to
people who did crunches alone. Do a lose belly fat exercise routine with a stability ball.
For beginners, these three lose belly fat exercise described here can help to get you
started.
First, sit on the ball and place your hands on the ball for balance. Alternatively, place
your hands behind your head, which makes it more difficult but a better strength
exercise. Slowly begin to roll your hips in a circle towards the right, making small circles
and then, as you get comfortable, larger circles. Do 10 to 20 circles then repeat the
exercise to the left. While it sounds simple, this exercise will be working all of the
muscles of the stomach making it a perfect lose belly fat exercise.
The next lose belly fat exercise is called the Seated March. Sit on the ball with your
spine straight and your abs in. Begin a slow march, alternating lifting the right foot and
then the left. As you get comfortable with the movement, lift the knees higher and
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March faster. You can also add a bounce on the ball if you feel comfortable. Repeat
this exercise for 1 to 2 minutes.
The final beginner’s exercise I’m going to outline here is the Seated Balance. You will
sit on the ball with your spine straight and your abs in. Place the hands on the ball if
you are a beginner or behind your head if you have more confidence and lift your right
foot off the floor, holding it in the air for at least 5 seconds. Lower and repeat on the left
side. Repeat 5 to 10 times. Keep your abs in to help keep your balance.
All of these beginner’s lose belly fat exercise routines have you sitting on the ball. As
you gain confidence with the stability ball, you will begin to do exercises that have you
starting from the floor, from your knees, and even from lying on top of the ball. The
manual that comes with the stability ball should describe many different exercises with
illustrations to help you get the gist of what you are supposed to be doing.
If you are under 5’1, get an 18-inch ball. From 5’1 to 5’8, get a 22 inch ball and, for
those over 5’8, you’ll want to use a 26 inch ball.
Make sure you look for your next issue soon. We will be talking more about healthy
eating tips that will help you lose excess belly fat.
VOL -:9
In the last issue, we talked about using a stability ball to help lose excess belly fat. In
this issue, we are going to go over some simple yet effective ways to burn belly fat.
When it comes to burning unwanted belly fat, many people make the process
unnecessarily complicated. The good news is you don't need to watch endless workout
videos, read hundreds of books or do a dozen different kinds of exercises to get rid of
your belly fat. Just follow these simple steps.
As we have discussed before it's important to realize that burning belly fat involves
burning fat throughout your body in general.
Trying to target specific areas of your body is called "spot exercising" or "spot
reduction." It doesn't actually work. In order to burn belly fat, you need to implement an
effective overall fat burning program.
This method will help you do just that.
- Identify Your Maximum Heart Rate
Your maximum heart rate is how fast your heart can beat if you really, really pushed
yourself in an exercise. It's not actually healthy to push yourself to your maximum rate
constantly. 11
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However, knowing your maximum heart rate will help you set a target for how hard you
want to be working out.
- Exercise Regularly at 70% of Your Target Heart Rate
You can figure out what your heart rate is on just about any exercise machine at the
gym. If you'd rather not use gym equipment, you can easily buy a heart rate monitor for
between $40 to $100 online.
By measuring your exercise in terms of heart rate, rather than distance run or time
spent exercising, it allows you to compare yourself to other people in a similar weight
and age bracket as you.
If you "only" ran 20 minutes, should you feel good about that or bad? It's hard to tell,
because length of time is a terrible metric. Instead, gauging your target heart rate
makes it much easier to both push yourself and to see how well you're doing overall.
- Reduce Your Fat & Sodium Intake
Even if you work out regularly, if you don't reduce your calorie and sodium intake, it'll be
very difficult to lose your belly fat.
Start with calorie reduction. Don't try to do things all at once, but gradually work on
cutting out high calorie foods from your diet.
Try to reduce the amount of sodium you take into your body. Sodium plays a large part
in regulating how much water your body retains in your fat cells and in your
bloodstream. More salt means fattier cells and higher blood pressure.
These three steps, if applied regularly, are all it takes to burn belly fat. You don't need
complex systems, you don't need fad diets - all you need is a bit of self-discipline to
stick with the system.
This system will help you identify exactly how hard you need to work out and keep your
heart rate at exactly that pace to lose enough weight to burn belly fat. It will also help
you keep it off through proper dieting.
Make sure you look for your next issue soon. We will be talking about some hard fast
rules for losing belly fat and keeping it off for good.
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VOL -:10
In the last issue, we talked about some simple yet effective ways to burn belly fat.
In this issue, we are going to go over some hard fast rules for losing belly fat and
keeping it off for good.
There are many reasons why you have accumulated fat in your belly. The trick losing
my belly fat for good lies in controlling the intake of foods that add to your belly fat while
taking the precautionary measures that allow you to lose all of your belly fat fast.
- Do your sit ups.
Sit-ups and crunches are the easiest and probably the most effective way to lose belly
fat fast. You will achieve the desired results in no time. All fat is just stored energy.
Therefore, in order to lose belly fat, you need to burn more calories than you consume.
In order to get the best results, you need to do sit ups, which are the single most
effective exercise. They work on almost all body types.
Cut out the fried stuff.
In order to get a flat belly, you need to cut out some kinds of foods. Fried foods will put
on belly fat faster than any other kind of caloric intake. Fried foods mostly contain empty
calories, which are poor in nutrient value. They only provide you with calories, which
add to your belly fat.
- Don’t snack between meals.
Snacking is one of the best (or worst) ways to stack up that belly fat. And, late night
eating is the worst kind of snacking. When you consume your calories during the day,
you have a chance to burn them off. When you eat at night, you go to sleep and that
food just sits in your stomach.
Additionally, when you eat at night, you tend to engage in mindless snacking. You’ll
start out with a whole bag of chips and after an hour of television, half is gone. When
you snack, you are not being mindful of your food, which leads you to have to say “I
want to lose my belly fat.”
- Burn it off.
As I mentioned earlier, belly fat is unused energy. It accumulates in the form of fat in
the stomach area. If you want to get rid of belly fat, you have to burn off more calories
than you take in. All kinds of aerobic exercise is good for burning belly fat. This can
include walking, running, cycling, or working out on a cardio machine at the gym. Even
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basic activities like taking the stairs instead of the elevator at work or parking in the
furthest lot when going to the mall can help.
Make sure you look for your next issue soon. We will be talking about the healthy
approach to losing belly fat.
VOL -:11
In the last issue, we talked about some hard fast rules for losing belly fat and keeping it
off. In this issue, we are going to talk more about the healthy approach to losing belly
fat. How do you lose belly fat? That seems to be the million-dollar question!
A firm, flat stomach is the ultimate symbol of sex appeal. Nevertheless, researchers
have also found that losing belly fat is one of the most important things you can take to
stay healthy for life.
While you probably realize that excess fat is unhealthy, you should also know that
where the fat is distributed is key to health. People who are fattest in the abdomen (the
so called “apple shaped body”) have a greater risk of heart disease and diabetes than
those with pear shapes (fattest in the hips, buttocks, and thighs).
You won’t be surprised to learn that the best way to lose abdominal fat is to eat right
and exercise regularly. There is a growing body of evidence showing that the quickest
way to burn off the fat from your belly is with a mix of weight-training and aerobic
exercise.
One study tracked 30 obese women for six months. The women were assigned to either
a control group, an aerobic exercise group, or a combined exercise group. The aerobic
exercise group did a full hour of cardio exercise for six days a week. The combined
exercise group did weight training on Mondays, Wednesdays, and Fridays, and aerobic
exercise on Tuesdays, Thursdays, and Saturdays.
At the end of the six-month period, the women in the aerobic group had lost 23.1 cm of
abdominal subcutaneous fat while the combined group lost 61.8 cm, nearly three times
as much. The combined group also did better on the abdominal visceral fat measure
with 93 cm lost compared to 82 for the aerobic only group. There was no change in the
control group.
Losing belly fat starts with developing a combined exercise plan that is strenuous
enough to burn calories. 30 minutes a few times a week won’t cut it. You need a full
body-training program combining cardiovascular and resistance exercises. You don’t
need to do hundreds of crunches, sit ups or any of the complicated routines being
touted by the “six pack abs” hype machine. The key to losing belly fat is to burn more
calories than you eat. These fancy exercises don’t burn the kind of calories you need in
order to be really successful. 14
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Getting killer abs has a lot less to do with training and everything to do with lowering
your total body fat. The next step is to eat the right foods. There is a lot of conflicting
information on nutrition. From the Adkins “eat no carbs” people to those who avoid all
fats, there are radicals on every side.
It’s also important to take in enough protein to maintain muscle mass. At least 20 to 30
percent of your diet should come from fats. Then, you balance your carbs around the
other two factors depending on whether you want to lose weight or not. Bottom line, if
you are trying to lose belly fat, you do want to lose weight. You must take in fewer
calories than you burn.
Make sure you look for your next issue soon. We will be talking about losing belly fat
after pregnancy.
VOL -:12
In the last issue, we talked about the healthy approach to losing belly fat. In this issue,
we are going to go talk about losing belly fat after pregnancy.
It's perfectly normal to gain a fair amount of weight during pregnancy. This excess
weight is nothing to worry about, and actually, helps ensure the healthy development of
your baby. However, once your pregnancy is over it's also perfectly normal to want to
lose baby belly fat, and lose it as fast as possible. While it will take a bit of effort and
determination to lose weight after pregnancy, it can be done by following a few basic
steps.
Eating right is important any time you wish to drop a few pounds, but it is even more
important after pregnancy, especially if you're breastfeeding. A good rule of thumb is to
eat foods that are as close to their natural source as possible. For example, eating a
raw carrot is better than eating a calorie- and sugar-laden piece of carrot cake.
However, you can still enjoy the occasional piece of carrot cake, too; just don't make it
the centerpiece of your diet.
Load up on foods like fresh fruits and vegetables, whole grains, low-fat dairy, lean
protein, and healthy fats. Be sure you are getting a wide-range of nutrients, including
vitamins, minerals, and micronutrients. Some people like to take a multivitamin as a
form of nutritional insurance, but you shouldn't have to do that if you are eating a well-
balanced diet. Don't forget to eat plenty of fiber. It's not only good for your digestive
system, but it will also help you to feel fuller.
You can lose baby belly fat by doing nothing more than making positive improvements
to your diet; however, it will take a long time. Combining exercise with your diet is the
real secret to getting rid of your extra weight quickly. For our purposes, we will focus on
three types of exercise. 15
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- Cardio
Running, jogging, kickboxing, aerobics, and swimming are all examples of
cardiovascular exercise. These all get your heart pumping, make you sweat, and burn a
lot of calories while you are doing them. They tend to be good for your heart and overall
health, too. The fact that they will help you to lose baby belly fat is an added bonus.
- Resistance
These are exercises where you are working against something that is resisting your
movement. For example, weight lifting. You don't typically burn as many calories during
these exercises, but you do build muscle mass, and muscle burns calories even when
you're not exercising.
- Stability
Exercises that help you improve your balance and posture can not only help you to lose
baby belly fat, but they can also improve your overall appearance. Using a stability ball
is one of the easiest ways to do these types of exercises.
Your body will be in a state of constantly balancing itself when you use a stability ball,
and this increases the effectiveness of any exercises done on one. You may not even
notice much of a difference, but you can be sure that you're getting a real workout and
melting away the belly fat at the same time.
Make sure you look for your next issue soon. We will be talking about some of the
quickest way to lose belly fat for good.
VOL -:13
In the last issue, we talked about losing belly fat after pregnancy. In this issue, we are
going to go over some of the quickest way to lose belly fat for good.
As we well know the quickest way to lose belly fat is a combination of healthy eating
and exercise. The exercise can help you lose fat all over your body and help you tone
your belly muscles. There is no particular diet or exercise program that can specifically
target belly fat, but you can target those muscles and tone them while you're burning fat
from everywhere.
First, find an eating plan that works for you. Many people prefer a low carbohydrate diet.
The lack of processed starches and sugars can help reduce abdominal bloating and
gas. This can help your stomach seem smaller right away.
16
*** Transform your body in a fat burning machine

Other people prefer higher carb diets like those that include things like bread and pasta
and they follow a very low-fat plan. Some people do much better on this type of plan
than on a low-carb diet. The only way to know what's right for you is to try one or the
other and see how it feels.
The best eating plan the world won't work for you if you can't stick to it. So choose low-
fat, low-carb, low-calorie, whole food, vegetarian or any kind of eating plan that you can
stick to and then follow that plan.
The next thing to do is to work out an aerobic exercise plan. It doesn't have to be
anything more than brisk walking 4 to 5 times a week. But you need to burn more
calories than you consume so that you can melt fat away. You'll lose fat all over your
body, and while some places might slim down quicker than others, there's no way to
target your stomach with this type of exercise.
The third thing you need to do is to do specific exercises that will tone your stomach
area. While this won't make the fat in that area go away any quicker it will reduce the
size of the area because you're tightening up the muscles. You can do several
exercises.
Any exercises that say they focus on your core area will help make your belly smaller.
But the specific exercises that work well are crunches, and any exercises that involve
bending or turning at the waist. If your back is in good health then touching your toes
repeatedly can help whittle your waistline.
Twists and even full sit-ups, if your back can handle them, will also help. Using a hula
hoop is an excellent way to trim your waist. Even kickboxing exercises like Tae Bo
routines, because of the punching from side to side that helps turn you at the waist, can
help slim your waistline down.
Crunches are one of the easiest things to do that don't require any kind of equipment. In
a safe because you're not doing a full sit-up but just raising up enough to tighten your
stomach muscles and tone them.
Doing all three of these things together is the quickest way to lose belly fat. Healthy
eating, aerobic fat burning exercise, and spot reducing exercises focusing on your belly
will help you slim your waistline as quickly as possible.
17
** OWN YOUR BODY TIME FRANCHISE

VOL -:14
Some Effective Tips to Lose your Belly Fat -:
Only eat plenty of soluble fiber -: Soluble fiber also absorbs water and forms a gel
that helps slow down food as it passes through your digestive system. All of the Studies
show that this type of fiber promotes weight loss by helping you feel full, so you
naturally eat less. It may also decrease the number of calories .So soluble fiber also
help you to reduce your belly fat.
Avoid trans fat food -: Trans fats are generally created by pumping hydrogen into
unsaturated fats, such as soybean oil. All of these fats have been linked to
inflammation, heart disease, insulin resistance, and abdominal fat gain in observational
and animal studies.
Can’t drink too much alcohol -: Alcohol can have health benefits in little amounts, but
it is very harmful if you drink too much. Research suggests that too much alcohol can
also make you gain belly fat.
Only eat a protein food -: Protein is very important nutrient for weight management.
High protein intake increases the release of the fullness hormone PYY,
which decreases appetite and promotes fullness. Some Protein foods are – meat, fish,
eggs, dairy, whey protein, beans.
Want to reduce your Tress levels -: Stress can also make you gain belly fat by
triggering the adrenal glands to produce cortisol, which is also known as the stress
hormone. Research shows that high cortisol levels also increase appetite and drive
abdominal fat storage.
Can’t eat a lot of sugary foods-: Sugar contains fructose, which is also increasing
your bally fat. You can realize that more than just refined sugar can lead to belly fat
gain. Even healthier sugars, means real honey, should be used sparingly.
Please replace little of your cooking fats with coconut oil -: Studies suggest that
using your coconut oil instead of other cooking oils may help reduce bally fat.
Weights Lift -: Strength training is one of the important weight loss strategies which
may help reduce belly fat. Studies suggest it’s very effective in combination with aerobic
exercise.
18
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Avoid sugar-sweetened drinks -: Avoiding all liquid forms of sugar, such as sugar
sweetened drinks. To totally lose your belly fat, it’s best to completely avoid sugar-
sweetened drinks such as – Soda, Punch, Sweet tea, Alcoholic mixers containing
Sugar.
Need plenty of restful sleep -: Your Sleep deprivation is linked to an increased risk of
weight gain. If you want to lose weight and improve your health then sleep should be
one of the main priorities.
Track your food habit and exercise -: As a general weight loss advice, it’s always a
good idea to keep track of what you’re eating. Keeping a food diary or using an online
food tracker are two of the most popular ways to do this.
Eat fatty fish (every week) -: Fatty fish are (Salmon, herring, Sardines, Mackerel,
anchovies) also help to reduce your bally fat.
Stop drinking fruit juice -: If you want to fat gain, fruit juice can be just as bad as
sugary soda. Please consider avoiding all sources of liquid sugar to increase your
chance of successfully losing weight.
Add apple cider vinegar to your diet -: Apple cider vinegar may also help you to lose
some weight. Animal studies suggested that may help to reduce belly fat.
Eat probiotic foods / take a probiotic supplement -: Taking probiotic supplements
may help promote a healthy digestive system. Studies also suggest that beneficial gut
bacteria may help promote weight loss.
Try intermittent fasting every week -: Intermittent fasting every week is an eating
pattern that alternates between periods of eating and fasting. All of the Studies telling
that it may be one of the most effective ways to lose weight and belly fat.
Tack green tea -: Regularly tacking green tea has been linked to weight loss, though
it’s probably not as effective on its own and best combined with exercise.
First Change your lifestyle and combine different methods -: If you want to losing
weight and belly fat then permanently change your dietary habits and lifestyle.
19
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VOL -:15
Some Extra suggestion how to reduce your Belly Fat -:
First of all, you want to have a balanced low calorie diet. One suggestion is to “eat
around the outside of the supermarket.” That is, don’t go into the isles where all the
processed food is. Instead, eat lots of fresh fruits and vegetables as well as a moderate
amount of lean meat and low fat dairy products. Bulk up with natural foods like whole
grains and legumes.
------------------------------------
The best way to do aerobic exercise is high intensity interval training. This is where you
do a two minute burst of activity at the most intense level you are capable of doing
followed by three minutes of moderate activity. Repeat the cycle.
------------------------------------
Finally, you have to reduce your calories. You want to eat 500 fewer calories than you
would in order to maintain your weight. A 30 year old man who is 5’10 and weighs 180
pounds needs about 2700 calories to maintain his weight. He should eat only 2200
calories while on this program.
------------------------------------
A resistance band simply takes the exercise and makes it more intense. You should
probably start out doing the movements without any type of resistance at all to help you
look like you're losing belly fat. And once the simple movement becomes a little bit
easier then add a resistance band or some other type of resistance to take it up a notch.
Adding resistance to almost any movement designed to make your belly look less fat
will simply make results happen faster.
------------------------------------
20
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The Healthy and Fit Program - click here

Avoiding beverages that are carbonated and full of sugar like soda can help reduce your
stomach as well. While you might not be shedding belly fat to make it smaller, it will be
less full of either food or the gases caused by carbonation, and will appear smaller.
------------------------------------
You'll lose fat elsewhere around your body, but also your belly. Some diets claim to give
you a flat belly, but it's just ordinary weight loss and perhaps some food choices that get
rid of abdominal bloat. Eating foods that aren't gassy or acidic can help make your
stomach seems smaller because you reduce the gas and bloating that you might have.
------------------------------------
So, one element in the fastest way to lose belly fat is to come up with a healthy eating
plan. This is an eating plan for life, not some fad diet. When you yo yo in weight, you
actually compound the stomach fat problem because you lose weight in other areas but
you put it back on in the stomach area first. So, making a change in your diet on a
permanent basis is key. You’re developing a lifestyle, not going on a temporary diet.
------------------------------------
Your diet needs to be concerned not only with the total number of calories but the kinds
of calories. You need to take in at least 1 gram of protein per day for every pound you
weigh. You also need some fat in your diet. A diet of 30:20:50 in the ratio protein: fat:
carbohydrates makes a lot of sense for an overweight woman who wants the fastest
way to lose belly fat. Fish oils are the best kind of fat for this purpose.
------------------------------------
Cardio is important in this plan as well. Try to get a 45 minute heart healthy workout at
least 3 times a week to lose baby belly fat. This can include swift walking, jogging,
cycling, or using any cardio machine at the gym.
------------------------------------
21
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When you buy your ball, it will come with an instruction manual filled with a variety of
exercises. Usually there are diagrams that help illustrate what you are to do. That’s
why I’m only going to outline a couple of them here.
------------------------------------
One thing is certain. People with more belly fat tend to suffer from things like diabetes
and heart disease more often than people with less belly fat. If you lose your belly fat,
it's no guarantee you won't still have these problems. But losing weight no matter where
you lose it on your body is a step in the right direction and can help you avoid poor
health.
------------------------------------
Avoiding the use will almost certainly help you lose weight. Exercising along with such a
diet can help you target certain areas to reduce, like your belly. A healthy foods diet
combined with exercise can drastically reduce the size of your belly.
------------------------------------
First, to lose baby belly fat, you need to buy a stability ball. These retail for about $30 in
a sporting goods store. Most women will want a 22 inch ball. If you are under 5’1, buy
the 18 inch and if you are over 5’8, go for the 26 inch.
------------------------------------
Muscle is important, but it may not help you to actually lose weight, at least not
according to your scale; it all depends on how well you lose belly fat, and how much
muscle issue you build up. The reason for this is that muscle weighs more than the
same volume of fat. Don't let that frighten you away from the stability ball, though. This
is actually a good thing! Whether you want to look better or reduce your risk for certain
diseases, what you are really trying to do is be healthier. Muscle tissue will not only
make you look better, but it will also burn some calories while you are at rest.
22
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------------------------------------
One popular routine that can burn up to 500 calories in a single session has you
warming up for 3 minutes, picking up the intensity for 3 minutes, pushing yourself as
hard as you can for two minutes, then slowing down for 3 minutes followed by pushing
yourself for another 2 minutes. Repeat this for a total of 45 minutes before doing a 2
minute cool down period.
------------------------------------
Then, start to ramp up a cardio routine. You should be doing heart healthy exercises at
least 5 times a week. One study showed that dieters who also walked for 50 minutes 3
times a week lost nearly twice as much belly fat as those who only reduced their
calories.
------------------------------------
Processed foods and sugars are unhealthy foods. Sugars that occur naturally in fruit
and whole foods are healthy sugars when eaten in moderation. Processed sugars like
white table sugar, white flour which breaks down in your body like sugar, and simple
carbohydrates are unhealthy sugars and starches.
------------------------------------
Metabolic syndrome is a syndrome that involves high blood sugar, high blood pressure
and obesity. People with a lot of belly fat tend to suffer from this more often. It's not
known if the syndrome is present first and causes the belly fat or his people who have
more belly fat are more prone to the syndrome.
------------------------------------
23
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Choosing foods that are whole foods and avoiding highly processed foods can help
reduce bloating and any swelling that might be contributing to a larger belly. Diets that
focus on real food and whole food can definitely help with this.
------------------------------------
Use the same position as you did for the seated march. This time, instead of using a
marching motion, you are going to lift one foot off the floor and then hold it in the air for
5 to 10 seconds before switching to the other foot.
------------------------------------
While the ball is central to this plan, it is not the only component. The quickest way to
lose belly fat also involves doing 50 minutes of cardio at least three times a week. You
want to warm up for three minutes and then alternate between three minutes of regular
paced exercise and two minutes pushing yourself as hard as you can. Cool down for
two minutes at the end. You can do any kind of heart healthy exercise including
walking, running, cycling, or using a cardio machine at the gym.
------------------------------------
It is, however, the exercise that will help shrink the belly more than the diet. But you
might find that if you've been eating heartily for a long time and you go on a good eating
plan, your belly will seem smaller right away. That's simply because your stomach is no
longer full and bloated from too much food or the wrong types of food.
------------------------------------
A study at Sacramento State University found that people who used stability balls to
lose belly fat had developed twice the number of muscle fibers as those who did normal
crunches. As you can see, this will help you lose baby belly fat quickly, so you’ll want to
get one.
24
Transform your body in a fat burning machine
OWN YOUR BODY TIME FRANCHISE

------------------------------------
Do a few sets of 10 or 12 just to start out. Then increase the amount that you do every
few days or every week. Do some of them at an angle from right to left to work the
oblique muscles on your sides to bring your waist in.
------------------------------------
Finding ways to reduce calories for a short period of time is actually easier than you
might imagine. For instance, making your latte with skim rather than whole milk saves
120 calories. You can live with that for two weeks, can’t you? Other swaps include
eating air popped popcorn instead of potato chips (saves 95 calories) and substituting ½
cup of sliced strawberries and ½ cup fat free vanilla yogurt for your traditional “fruit on
the bottom” yogurt cup (saves 105 calories). Make 4 to 5 of these substitutions a day
and you’re on your way to lose baby belly fat.
------------------------------------
Your body will constantly be trying to balance itself when you're using the ball. Chances
are you won't even notice a lot of these movements, but you can be sure that the ball is
working. While there is still more research to be done, at least one group of researchers
has found that using a stability ball during certain exercises can nearly double the
number of muscle fibers in the targeted area.
------------------------------------
There will be a number of exercises in the manual that comes with the stability ball, but I
want to feature a couple here that are especially helpful when you want to lose baby
belly fat. The first is the reverse crunch. Lying on your back, press your legs into the
ball and lift it 3 to 6 inches off the floor. Hold it for one second, lower and repeat.
------------------------------------
25
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The second is the rock and roll. Get on your knees and put your elbows on the ball.
Then lift your body until you are on your tippy toes at a 45 degree angle to the floor.
Hold this position for one second, relax, and repeat.
------------------------------------
Put yourself on the floor as if you're about to do a sit-up, but only go up about halfway.
When doing them at first be sure to use good form so that you don't injure yourself.
Keep your face turned up toward the ceiling and lift with your stomach muscles, and not
your neck and your back. If you use your back, your stomach won't benefit.
------------------------------------
The second is called the Pike and it’s one of the more complicated maneuvers you can
do with the stability ball. Your should lie on top of the ball and your legs should be
together with the ball under your thighs. Keeping your legs straight, contract your abs
and lift your hips up toward ceiling, rolling ball to shins. Hold for 1 second, and then
lower.
------------------------------------
The final component is to modify your eating habits. Try to eat 500 calories less than
what you would need to maintain your weight. For instance, a 5’4 140 pound active 28
year old woman would need 2400 calories to maintain her weight. She should have a
diet of just 1900 calories for the two weeks she is on this program.
------------------------------------
There is no one specific exercise that will make you lose your stomach if you are 20
pounds overweight. Sit ups and crunches will help strengthen the muscles in the area,
but do nothing to burn the fat. And, belly fat is, at its core, fat. The only way to lose fat
is to eat fewer calories than you burn.
------------------------------------
26
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You can get a stability ball at most stores that have a fitness section, but you may want
to go to a store that specializes in sporting goods, and that will allow you to try out a ball
before buying it. You can also buy stability balls online. Be sure to check the weight limit
on the ball, just to be sure that you will be able to use it.
------------------------------------
Next up is your training program. The fastest way to lose belly fat is by doing both
weight training and cardio exercises. A study of overweight women showed that women
who alternated between cardio and strength training every other day lost significantly
more fat in their stomachs than women who relied on aerobics alone.
------------------------------------
Sit straight up on the ball and pull your stomach in, trying not to hold onto the ball. Now
alternate between lifting your left and right foot in a marching motion. You may not be
able to lift them too high at first, but over time, make a goal to lift them higher and
higher. Once you are comfortable with that, you can try adding a bouncing motion to the
ball when you are "marching".
------------------------------------
As far as the exercises to target the stomach muscles, the goal is to tighten them up as
much as possible. You might not be able to get six pack abs or a washboard stomach
right away, or if ever. But you can make a dramatic difference in the size of your belly by
doing some concentrated stomach exercises.
------------------------------------
Central to the routine is a $30 piece of exercise equipment called the stability ball. This
is a 18 to 26 inch plastic ball that you use for a variety of exercises. Researchers at
Sacramento State University found that people who worked out with the ball had twice
the muscle fibers compared to people who actively did crunches. You can calculate
then that using a stability ball is the quickest way to lose belly fat.
27
The Back Pain SOS

------------------------------------
Be aware that there are food choices that you can make to save calories. For instance,
swapping 2 cups of air popped popcorn for 1 cup of potato chips saves you 95 calories.
And, instead of eating the prepackaged fruit on the bottom strawberry yogurt, eat ½ cup
of sliced strawberries with ½ cup of fat free vanilla yogurt and save 105 calories.
------------------------------------
Other exercises that can really help you look like you're losing belly fat focus on your
entire torso muscles called your core. Pilates is a good exercise for this area. Yoga is
another one. Do some of the basic moves in these exercises while using something like
a resistance band.
------------------------------------
Crunches, while not a particularly exciting exercise, are a very effective one. There's no
need to actually do an entire sit-up and in fact crunches probably focus on the deep
muscles much better than whole sit-ups. These can make a dramatic difference in your
belly's appearance in just a few weeks if you do them properly.
First of all, you want to have a balanced low calorie diet. One suggestion is to “eat
around the outside of the supermarket.” That is, don’t go into the isles where all the
processed food is. Instead, eat lots of fresh fruits and vegetables as well as a moderate
amount of lean meat and low fat dairy products. Bulk up with natural foods like whole
grains and legumes.
------------------------------------
The best way to do aerobic exercise is high intensity interval training. This is where you
do a two minute burst of activity at the most intense level you are capable of doing
followed by three minutes of moderate activity. Repeat the cycle.
28
------------------------------------
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The Back Pain SOS
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Finally, you have to reduce your calories. You want to eat 500 fewer calories than you
would in order to maintain your weight. A 30 year old man who is 5’10 and weighs 180
pounds needs about 2700 calories to maintain his weight. He should eat only 2200
calories while on this program.
------------------------------------
A resistance band simply takes the exercise and makes it more intense. You should
probably start out doing the movements without any type of resistance at all to help you
look like you're losing belly fat. And once the simple movement becomes a little bit
easier then add a resistance band or some other type of resistance to take it up a notch.
Adding resistance to almost any movement designed to make your belly look less fat
will simply make results happen faster.
------------------------------------
Avoiding beverages that are carbonated and full of sugar like soda can help reduce your
stomach as well. While you might not be shedding belly fat to make it smaller, it will be
less full of either food or the gases caused by carbonation, and will appear smaller.
------------------------------------
You'll lose fat elsewhere around your body, but also your belly. Some diets claim to give
you a flat belly, but it's just ordinary weight loss and perhaps some food choices that get
rid of abdominal bloat. Eating foods that aren't gassy or acidic can help make your
stomach seems smaller because you reduce the gas and bloating that you might have.
------------------------------------
So, one element in the fastest way to lose belly fat is to come up with a healthy eating
plan. This is an eating plan for life, not some fad diet. When you yo yo in weight, you
actually compound the stomach fat problem because you lose weight in other areas but
you put it back on in the stomach area first. So, making a change in your diet on a
29
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Permanent basis is key. You’re developing a lifestyle, not going on a temporary diet.
------------------------------------
Your diet needs to be concerned not only with the total number of calories but the kinds
of calories. You need to take in at least 1 gram of protein per day for every pound you
weigh. You also need some fat in your diet. A diet of 30:20:50 in the ratio protein: fat:
carbohydrates make a lot of sense for an overweight woman who wants the fastest way
to lose belly fat. Fish oils are the best kind of fat for this purpose.
------------------------------------
Cardio is important in this plan as well. Try to get a 45 minute heart healthy workout at
least 3 times a week to lose baby belly fat. This can include swift walking, jogging,
cycling, or using any cardio machine at the gym.
------------------------------------
When you buy your ball, it will come with an instruction manual filled with a variety of
exercises. Usually there are diagrams that help illustrate what you are to do. That’s
why I’m only going to outline a couple of them here.
------------------------------------
One thing is certain. People with more belly fat tend to suffer from things like diabetes
and heart disease more often than people with less belly fat. If you lose your belly fat,
it's no guarantee you won't still have these problems. But losing weight no matter where
you lose it on your body is a step in the right direction and can help you avoid poor
health.
30
Belly Fat Terminator
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Fitness Coach And Grow Your Fitness Coaching Business!

Avoiding the use will almost certainly help you lose weight. Exercising along with such a
diet can help you target certain areas to reduce, like your belly. A healthy foods diet
combined with exercise can drastically reduce the size of your belly.
------------------------------------
First, to lose baby belly fat, you need to buy a stability ball. These retail for about $30 in
a sporting goods store. Most women will want a 22 inch ball. If you are under 5’1, buy
the 18 inch and if you are over 5’8, go for the 26 inch.
------------------------------------
Muscle is important, but it may not help you to actually lose weight, at least not
according to your scale; it all depends on how well you lose belly fat, and how much
muscle tissue you build up. The reason for this is that muscle weighs more than the
same volume of fat. Don't let that frighten you away from the stability ball, though. This
is actually a good thing! Whether you want to look better or reduce your risk for certain
diseases, what you are really trying to do is be healthier. Muscle tissue will not only
make you look better, but it will also burn some calories while you are at rest.
------------------------------------
One popular routine that can burn up to 500 calories in a single session has you
warming up for 3 minutes, picking up the intensity for 3 minutes, pushing yourself as
hard as you can for two minutes, then slowing down for 3 minutes followed by pushing
yourself for another 2 minutes. Repeat this for a total of 45 minutes before doing a 2
minute cool down period.
------------------------------------
Then, start to ramp up a cardio routine. You should be doing heart healthy exercises at
least 5 times a week. One study showed that dieters who also walked for 50 minutes 3
times a week lost nearly twice as much belly fat as those who only reduced their
calories.
31
------------------------------------

Processed foods and sugars are unhealthy foods. Sugars that occur naturally in fruit
and whole foods are healthy sugars when eaten in moderation. Processed sugars like
white table sugar, white flour which breaks down in your body like sugar, and simple
carbohydrates are unhealthy sugars and starches.
------------------------------------
Metabolic syndrome is a syndrome that involves high blood sugar, high blood pressure
and obesity. People with a lot of belly fat tend to suffer from this more often. It's not
known if the syndrome is present first and causes the belly fat or his people who have
more belly fat are more prone to the syndrome.
------------------------------------
Choosing foods that are whole foods and avoiding highly processed foods can help
reduce bloating and any swelling that might be contributing to a larger belly. Diets that
focus on real food and whole food can definitely help with this.
------------------------------------
Use the same position as you did for the seated march. This time, instead of using a
marching motion, you are going to lift one foot off the floor and then hold it in the air for
5 to 10 seconds before switching to the other foot.
------------------------------------
While the ball is central to this plan, it is not the only component. The quickest way to
lose belly fat also involves doing 50 minutes of cardio at least three times a week. You
want to warm up for three minutes and then alternate between three minutes of regular
32
Authentic Keto Diet Plan for Vegetarian and Non-vegetarian

paced exercise and two minutes pushing yourself as hard as you can. Cool down for
two minutes at the end. You can do any kind of heart healthy exercise including
walking, running, cycling, or using a cardio machine at the gym.
------------------------------------
It is, however, the exercise that will help shrink the belly more than the diet. But you
might find that if you've been eating heartily for a long time and you go on a good eating
plan, your belly will seem smaller right away. That's simply because your stomach is no
longer full and bloated from too much food or the wrong types of food.
------------------------------------
A study at Sacramento State University found that people who used stability balls to
lose belly fat had developed twice the number of muscle fibers as those who did normal
crunches. As you can see, this will help you lose baby belly fat quickly, so you’ll want to
get one.
------------------------------------
Do a few sets of 10 or 12 just to start out. Then increase the amount that you do every
few days or every week. Do some of them at an angle from right to left to work the
oblique muscles on your sides to bring your waist in.
------------------------------------
Finding ways to reduce calories for a short period of time is actually easier than you
might imagine. For instance, making your latte with skim rather than whole milk saves
120 calories. You can live with that for two weeks, can’t you? Other swaps include
eating air popped popcorn instead of potato chips (saves 95 calories) and substituting ½
cup of sliced strawberries and ½ cup fat free vanilla yogurt for your traditional “fruit on
the bottom” yogurt cup (saves 105 calories). Make 4 to 5 of these substitutions a day
and you’re on your way to lose baby belly fat.
33
The Back Pain SOS

------------------------------------
Your body will constantly be trying to balance itself when you're using the ball. Chances
are you won't even notice a lot of these movements, but you can be sure that the ball is
working. While there is still more research to be done, at least one group of researchers
has found that using a stability ball during certain exercises can nearly double the
number of muscle fibers in the targeted area.
------------------------------------
There will be a number of exercises in the manual that comes with the stability ball, but I
want to feature a couple here that are especially helpful when you want to lose baby
belly fat. The first is the reverse crunch. Lying on your back, press your legs into the
ball and lift it 3 to 6 inches off the floor. Hold it for one second, lower and repeat.
------------------------------------
The second is the rock and roll. Get on your knees and put your elbows on the ball.
Then lift your body until you are on your tippy toes at a 45 degree angle to the floor.
Hold this position for one second, relax, and repeat.
------------------------------------
Put yourself on the floor as if you're about to do a sit-up, but only go up about halfway.
When doing them at first be sure to use good form so that you don't injure yourself.
Keep your face turned up toward the ceiling and lift with your stomach muscles, and not
your neck and your back. If you use your back, your stomach won't benefit.
The second is called the Pike and it’s one of the more complicated maneuvers you can
do with the stability ball. Your should lie on top of the ball and your legs should be
together with the ball under your thighs. Keeping your legs straight, contract your abs
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Advanced bodybuilding program featured in movies incl.

And lift your hips up toward ceiling, rolling ball to shins. Hold for 1 second, and then
lower.
------------------------------------
The final component is to modify your eating habits. Try to eat 500 calories less than
what you would need to maintain your weight. For instance, a 5’4 140 pound active 28
year old woman would need 2400 calories to maintain her weight. She should have a
diet of just 1900 calories for the two weeks she is on this program.
------------------------------------
There is no one specific exercise that will make you lose your stomach if you are 20
pounds overweight. Sit ups and crunches will help strengthen the muscles in the area,
but do nothing to burn the fat. And, belly fat is, at its core, fat. The only way to lose fat
is to eat fewer calories than you burn.
------------------------------------
You can get a stability ball at most stores that have a fitness section, but you may want
to go to a store that specializes in sporting goods, and that will allow you to try out a ball
before buying it. You can also buy stability balls online. Be sure to check the weight limit
on the ball, just to be sure that you will be able to use it.
------------------------------------
Next up is your training program. The fastest way to lose belly fat is by doing both
weight training and cardio exercises. A study of overweight women showed that women
who alternated between cardio and strength training every other day lost significantly
more fat in their stomachs than women who relied on aerobics alone.
------------------------------------
Sit straight up on the ball and pull your stomach in, trying not to hold onto the ball. Now
alternate between lifting your left and right foot in a marching motion. You may not be
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Fat Burning Home Workouts and Diet

able to lift them too high at first, but over time, make a goal to lift them higher and
higher. Once you are comfortable with that, you can try adding a bouncing motion to the
ball when you are "marching".
------------------------------------
As far as the exercises to target the stomach muscles, the goal is to tighten them up as
much as possible. You might not be able to get six pack abs or a washboard stomach
right away, or if ever. But you can make a dramatic difference in the size of your belly by
doing some concentrated stomach exercises.
------------------------------------
Central to the routine is a $30 piece of exercise equipment called the stability ball. This
is a 18 to 26 inch plastic ball that you use for a variety of exercises. Researchers at
Sacramento State University found that people who worked out with the ball had twice
the muscle fibers compared to people who actively did crunches. You can calculate
then that using a stability ball is the quickest way to lose belly fat.
------------------------------------
Be aware that there are food choices that you can make to save calories. For instance,
swapping 2 cups of air popped popcorn for 1 cup of potato chips saves you 95 calories.
And, instead of eating the prepackaged fruit on the bottom strawberry yogurt, eat ½ cup
of sliced strawberries with ½ cup of fat free vanilla yogurt and save 105 calories.
------------------------------------
Other exercises that can really help you look like you're losing belly fat focus on your
entire torso muscles called your core. Pilates is a good exercise for this area. Yoga is
another one. Do some of the basic moves in these exercises while using something like
a resistance band.
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------------------------------------
Crunches, while not a particularly exciting exercise, are a very effective one. There's no
need to actually do an entire sit-up and in fact crunches probably focus on the deep
muscles much better than whole sit-ups. These can make a dramatic difference in your
belly's appearance in just a few weeks if you do them properly.
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Belly fat free-converted

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