Without | Fitness and Health

Fat Loss Expert Reveals Little Known Tricks for Losing Belly Fat & Getting Flat Abs Without Wasting Time with Useless Ab Exercises

Marlton, NJ (PRWEB) July 16, 2007

With nearly 2/3 of the adult population in the US classified as overweight or obese, it has become a very rare occurrence these days to see virtually anyone with the six pack abs appearance that is so yearned for. Unfortunately, it seems that the masses still go about their quest for a sexy stomach in the least effective manner possible.

The fact is that typical crunches, sit-ups and side bends have almost nothing to do with truly attaining that flat stomach and sexy abs that everybody wants, but most struggle with. It’s true.

According to Mike Geary of Marlton, NJ, Certified Nutrition Specialist, Certified Personal Trainer (CPT), author of the internationally best-selling e-book, “The Truth about Six Pack Abs” and founder of TruthAboutAbs.com, most people are simply wasting their time with hundreds of crunches, sit-ups and other direct ab exercises while trying to flatten that stomach.

The real secret, says Geary, is in choosing exercises and workout combinations that stimulate the metabolism and give more of a fat-burning hormonal response, in order to more easily strip off the excess belly fat that is covering up those abs.

For losing belly fat to slim down that tummy much faster, Geary prescribes throwing the crunches out the window for the time being, and instead focusing on multi-joint full-body exercises that give you a much better calorie burn and metabolism increase. For example, exercises such as lunges, squats, mountain climbers and other similar exercises are much better for burning belly fat than ab exercises such as crunches or sit-ups.

Here’s an example of how these three exercises can be combined into a time-effective 10-15 minute workout that will blast that excess belly fat off of your abs faster than ever before and can be done right in your own living room:

Example Bodyweight Exercise Circuit

Take note of the time, or start a timer, then repeat the following circuit as many times as possible in 10-15 minutes

1. Bodyweight squats — 8 reps each set

2. Bodyweight lunges — 6 reps with each leg per set

3. Mountain climbers on floor — 30 seconds for each set

Take no rest between exercises in the circuit, and then rest 30 seconds after each rotation through the circuit. Keep repeating the circuit for 10-15 minutes straight. If you’re a beginner that never exercises, just go for only 5 minutes for the first week or two. For everyone else, try starting at 10 minutes for the first week, and slowly work up to 15 minutes of these high intensity circuits thereafter.

For some, a 15 minute workout might not sound like much, but this type of high intensity combination workout is guaranteed to be more effective than the typical waste of time abs machines and ineffective ab exercises. Bye, bye belly fat.

Exercise Descriptions

1. Bodyweight squats — Start with a foot stance slightly wider than shoulder width. Initiate the squat by pushing the hips back, and then squatting down until your thighs are approximately parallel to the ground. Then push yourself back up to the starting position. Important tip: always think about “sitting back” into a squat as opposed to just “squatting down”.

2. Bodyweight Lunges — Step forward with one leg at a time. Take a long enough step so that at the bottom of the lunge, your shin is vertical and your thigh is parallel to the floor. Alternate legs and repeat.

3. Floor mountain climbers — Get down into a pushup position on hands and toes. Quickly start alternating your legs by shuffling your feet in and out. Your knees will come in close to your elbows on each rep. Move swiftly. This is meant to be a fast paced exercise. Keep moving for the recommended time period (30 seconds each set).

This was just an intro to the full body philosophy of fat loss. The Truth about Six Pack Abs manual contains all levels of advancement from beginners to super-studs and bodyweight workouts to gym-based free weight workouts. In addition, the most important portion of the manual deals with nutritional strategies for losing body fat to achieve a low enough body fat percentage for visible abs.

The following page contains a free fat loss & metabolism raising report to help both beginners and advanced fitness buffs break out of their fitness plateau.

Mike Geary is also the founder of the website geared towards busy professionals looking for fast 4-minute dumbbell and bodyweight home workouts.

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Home Page > Sports and Fitness > Fitness > 3 Things You Must Know To Ket A Killer Ab Workout Without Hurting Yourself

3 Things You Must Know To Ket A Killer Ab Workout Without Hurting Yourself

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Posted: Sep 02, 2009 |Comments: 0

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Fitness is More than Just Exercising But You Can’t Get Fit Without it!

Exercise is definitely an important part of getting healthy and staying fit but there is more to those things than exercise. There is a lot more to truly being fit than running or lifting weights. You need to make smart choices in all areas of your life if you truly want to get fit. Leading a healthy lifestyle and being physically fit become more important as you get older. Think back over the last few days and weeks of your life: how many times have you wished you were healthier than you are now?

Thankfully you can do a few things today to start to increase your health and fitness. Here are some tips that you can put into practice to help you get physically fit and lead a healthier lifestyle.

Make good lifestyle choices. Don’t smoke. Pare down your booze. You already know that smoking and drinking are filthy habits but if you keep doing them while you try to get healthy you will only keep yourself from reaching your goal. Smoking is terrible for your lungs and can keep you from being able to work out properly. Drinking wreaks havoc on your liver and decreases your energy level.

Beyond the damage they do to your body, alcoholic drinks are jam packed with empty calories. Just working off the calories from the alcohol alone could use up your whole exercise routine. Why set yourself back those steps?

A full workout is possible even if you don’t want to spend a bunch of time at the gym. Elliptical trainers and rowing machines provide full body workouts with a single activity. You might not believe this but spending twenty minutes on one of these machines works out your whole body. Just twenty minutes with either of these machines is the equivalent of a sixty minute workout that works each major muscle system individually. You will probably choose to use one of these machines to help you get fit because using these machines can save you hours of time spent training each day.

Join an athletic activity that you enjoy. Dance classes provide you with a great way to burn calories work your muscles and have fun. Join a water aerobics class. Learn how to do rock climbing or go for a hike. These exercises will allow you to have lots of fun while also helping you get fit. You stand a better chance of getting fit if you have fun with your exercise routine. If you hate your fitness routine you will be more likely to make excuses to not do it. How productive can that be? Why not have fun while you get fit? Just about every person on earth wants to be fitter. We all wish we were stronger or had more endurance. We all want to be healthier. The problem is that few of us know how to start making the changes we need to make to get fit. Don’t let yourself get intimidated. Everybody has to start somewhere! There are people throughout the world who feel the same things you feel right now. The most important thing right now is that you know what you have to do. You only have to take the first step.

Visit website: http://www.weightlossreviewed.info

Vanessa Summer has done extensive research in natural alternative treatments and remedies, especially on natural home remedies and how to lower cholesterol naturally. She is one of the editors of http://www.NaturalCholesterolSupplements.com

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Tips for the Obese to Lose Weight Fast Without Weight Loss Surgery

You do not need weight loss surgery to lose weight fast, and by fast I am talking about 100 pounds in 6 to 10 months. That is on your own, no drugs, no supplements, no protein drinks, just good old fashion food and exercise. I know this because I did it losing 136 pounds in 9 months and have clients who have lost over 100 pounds in 7 or 8 months with one who lost 160 lbs in one year. How did we do it?

With food, exercise and attitude. You can do it too. I will tell you how.

Find a diet you can live on long-term. If it is one you have quit time after time it is not for you. It needs to be one that makes you feel good about what you are doing. For some that may include lean meats, or not. I chose raw foods because I am an all or nothing type of person and it was a perfect match. You have to find the perfect match for you. Pick the diet wisely, but if the one you pick doesn’t work, don’t quit dieting, switch to a different one without stopping the weight loss. Don’t use the diet as an excuse to fail.

Know up front that fast weight loss requires exercise. Most obese people hate exercise and have a plethora of excuses why they can’t do it. If you aren’t willing to exercise, you will not be able to lose the weight fast. And even if you did, without the added muscle you won’t like the final results of your fast weight loss. Taking a leisurely walk each night is not going to do it. You need a minimum of 90 minutes a day of cardio in your fat burn zone. Two hours is better.

Stop babying yourself. So many obese men and women tell me: “My day was just so tough I had to have my comfort food.” or “The craving was so intense, I just had to eat it.” You are an adult. You say no to many things in your life. It is now time to say no to yourself. I have heard more excuses than I thought were possible for why an obese person can’t or rather won’t stick to a diet. If you honestly want to shed that fat suit, you have to learn to stand up to yourself. No addiction is broken easily. Understand that going in and start your program with the commitment to take it all the way.

Develop a strong support system. I know this is tough because everyone you know has seen you lose and gain so much weight that they are just going to roll their eyes when you ask for support. Tough, ask for it anyway. To make this work it cannot be general support, it must be specific. Ask your friends and family to plan social events around something other than food. My friends started meeting me for tea instead of dinner. I asked my children not to eat three different foods around me: pizza, Chinese, and popcorn. That wasn’t asking them to give up everything, just to plan to eat those foods when I wasn’t around. They were very good about this. They were the foods I knew I couldn’t resist, luckily I didn’t have to. If your friends won’t be supportive then you need to step away from them while you do this. If your family will not support you, you will need to find outside support.

Realize that you have the right to pursue your health. So many women use mother’s guilt as their major excuse for not sticking to a program and not getting their exercise. They will drop everything to do something for their family, but when it comes to their own lives they just refuse to find the time. What many don’t want to accept is that their health has a direct correlation to the health of their family.If they as the primary caretaker are not fit and healthy, the whole family suffers.

You will never succeed at becoming healthy if you are not willing to make your weight loss a top priority. I tell my clients that if they want to lose weight fast they must treat it like a part-time job. The ones who have the great losses, do exactly that.

Stop using your past as an excuse to prevent a better future. I’m not saying your past is not valid and does not deserve working through. What I am saying is stop using it as an excuse not to succeed. I tell my clients this all the time. You cannot change your past, but you can change your future so stop letting the things you can’t change keep you from realizing your dreams.

Believe in yourself and trust yourself to do this. Lack of confidence is a great reason to stop any program. If your fat brain starts whispering words of failure, tell it to shut up. We all have it in us to achieve the things we want in life. Don’t sell yourself short.

There is more to obesity than just losing the weight, but if you need to lose the weight fast, then you can do it without weight loss surgery. People are doing it every day. You are not as weak as you think.

When deciding between doing this on your own or going after weight loss surgery, keep in mind that both take work. One works by limiting your abilities and making you ill if you break your program, the other way, doing it on your own with great food and exercise will give you a huge dose of personal satisfaction which will help you keep that weight off for life.

Carlene Jones is an Obesity Weight Loss Coach offering fast weight loss solutions and life-time solutions for obesity since 2005. She is author of Fat Brain Lies, a workbook to help the obese in accepting what they must do to find permanent health and well-being. In 2005 she founded Raw Food Boot Camp where her clients in 2008 lost over 2,000 lbs.

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Do you have stubborn Belly Fat? Yes this is an area of frustration for many people. Due to genetics fat tends to accumulate around the midsection. And it can be resistant to change often being that last area to burn fat. So does this mean you have to live the rest of your life with love handles or a pot belly? No… the good news is there is a very specific method natural bodybuilders have been using for decades to lose belly fat. It works every time with predictable results and it will work for you too.

The following explains exactly how to loose belly fat fast without starving or doing anything drastic.

First of all forget about doing hundred or thousands of reps of ab exercises. Ab exercises are great for developing and toning the muscles of the midsection but they do absolutely nothing for burning off that layer of fat covering those muscles.

There are 2 things you must do if you want to learn how to lose belly fat.

1. Do aerobic exercise and
2. Develop proper eating habits.

Let’s go over each one:

Aerobic Exercise

Aerobic simply means ‘with oxygen’ and fat needs plenty of oxygen in order to burn as a fuel source. Aerobic exercise is often referred to as ‘cardio.’

Cardio exercises include walking jogging cycling stairclimbing aerobic classesrowing elliptical machines or any other medium paced activity that continuously elevates your heart rate.

For weight maintenance and overall health 3 cardio sessions per week 20-30 minutes each should do the trick. But for maximum results if you want to learn how to loose belly fat you should do cardio 4-7 times per week 30-45 minutes each session.

Cardio can be done at a medium pace with excellent results. But if you’re short on time increase the intensity to get the same results. 20-25 minutes of high intensity cardio is probably equal to 30-45 minutes of medium paced cardio.

Also try doing cardio on an empty stomach whenever possible. When you do cardio shortly after eating there is a tendency to burn stored up carbs as the primary fuel source (at least for the first 20 minutes or so.) Doing cardio on an empty stomach insures that fat is being burned as the primary fuel
source… this is a good thing!

Nutrition

Ok volumes have been written on this subject. Let’s sort through the sea of information and get to the basic fundamentals that natural bodybuilders have been following for decades with great results:

Eat 5-6 smaller meals every day and don’t starve yourself.
Eating frequently causes your metabolism to burn at a high rate. When you starve yourself your body goes into ‘survival mode’ and stores fat.

Eat less calories if you want to lose weight.
If you want to lose belly fat then reduce your calorie maintenance levels by 15-20%. If you go much below this you will start to lose muscle and and your metabolism will slow down.

Eat lean protein with each meal.
Lean protein has a thermogenic (fat burning) effect and also acts as an appetite suppressor. It also promotes the growth of new muscle… more muscle creates a faster metabolism.

Eat more natural complex carbs.
Complex carbs are not to be mistaken for simple carbs like sugar white bread pasta etc. Complex carbs include vegetables whole grains potatoes brown rice etc.

If you’re serious learning how to lose belly fat and you’ve tried other diets and exercises with little or no success give these proven methods a try. Natural bodybuilders and fitness professionals have been using this approach for years and they have very low body fat levels. These same fundamentals work for ‘normal’ people with busy lives too. Keep in mind that you don’t have to live in the gym or starve
yourself to burn fat.

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Workout Without Weights.

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