Here’s a set of quick weight loss tips that you can use and get started right away. By doing these quick tips and incorporating them into your daily life, you will start to see the belly fat drop off and lose weight.
1) Eat more meals
This sounds really counter-intuitive, but the secret really is to eat more meals. The only draw-back to this wonderfully sounding weight loss tip, is that the portions need to be significantly smaller. If you currently eat 3 large meals a day, those being breakfast, lunch and dinner. Try spreading those meals out the day to become 6 smaller meals. This could be breakfast, brunch, lunch, afternoon snack, supper, followed by an evening snack.
Eating 6 meals a day keeps your metabolism running high all day and it also keeps the hunger at bay. This means less time feeling hungry and keeping the urge to grab a quick unhealthy snack right down.
2) Drink more water
Drinking more water is a great tip to lose weight. One of the reasons I like to emphasize is that it fills your belly up giving a feeling of fullness. Try to drink at least 8 glasses a day throughout the day.
3) Interval Training
Interval training is well known for it’s fast fat burning effects. It’s proven to be much more effective than cardio and requires much less time. In a nutshell interval training means training in periods of intense periods followed by slower more relaxed periods. It’s the intense periods where the real fat burning occurs. Interval training is becoming much more popular these days given that it requires less time to do than a normal slow paced cardio. Interval training can be done in as little as one 20 minute session. One good program on Interval Training is Turbulence Training.
4) Count Your Chews
When you’re eating learn to slow down. When you eat too fast, you aren’t allowing your brain to register the feeling of fullness. By slowing down your eating, it allows you more time to tell yourself to stop eating before you’re scoffed down everything.
5) Put The Salt Shaker Far Away
It’s know that salt in the body, retains water. When we retain a lot of water in the body it gives us a bloated look. Almost unknown to a lot of us, but salt is in a great deal of the things we eat. When we grab the salt shaker, we’re just adding unnecessary salt we don’t need.
This is not something that people know a lot, but eggs can actually burn belly fat. People seem to think that eggs are way too high in cholesterol and can be very bad to one’s health. Eggs are only bad when you have consumed a lot of it in a day.
In a study done about weight loss, cholesterol actually has no effects on the cholesterol levels in the blood. The real suspect is the dietary fat contained in the foods you eat. It’s the one that causes certain health problems.
If you still find it very hard to think that eggs can actually burn belly fat, the best thing you can do is to separate the yolk from the part you will eat. A popular breakfast dish among healthy eaters is the egg white sandwich. What makes eggs such effective fat burners is the vitamin B12, which is known to help in getting rid of fat. For more on how eggs can burn fat, click here.
The Best 5 Ab Exercises for Women and How They Are Done
Do you want to know the best and most effective ab exercises for women?
Abs exercises are all about getting a strong core for a healthy and strong body. Getting into an effective abs exercise will not only make you fit, it will also strengthen your back and flatten your abdomen.
There are 5 ab exercises for women that can improve their core strength:
This exercise is considered as an effective exercise that can strengthen your core. It targets the abdominal muscles of the rectus abdominis and the internal as well as external obliques.
Lie down in a mat; face up with hands behind your head.
Pull your knees up to your chest then lift your shoulder blades from the floor while avoiding any strain on your neck.
Rotate to your left, while bringing your right elbow to your left knee while straightening your right leg.
Rotate to your right, while bringing your left elbow to your right knee while straightening your left leg.
Do this three times on 16 counts each set.
The Captains Chair Exercise
This exercise is also a way to strengthen abdominal muscles of the rectus abdominis and the internal as well as external obliques. There are different exercises that can be done with the captain’s chair. It is a rack with arms that are covered with pads, to allow the legs to hang free. An effective way to do this exercise is to avoid putting too much strain on the legs and focus more on the abdominals.
Start with stabilizing your upper body by standing on the chair while gripping the handholds.
Then press your back on the pad and then contract your abs while raising your legs while lifting your knees to your chest.
Remember not to arch your back or swinging your legs up.
Then slowly lower your back down and then repeat exercise three times of 16 repetitions.
Exercise Ball Exercise
This exercise is done with an exercise ball which is a perfect tool to strengthen the core. This is another exercise targeting the abdominal muscles of the rectus abdominis and the internal as well as external obliques. It is very effective since when using an exercise ball, the abdominals exert more effort, while using the entire body to stabilize movement.
Start the exercise by lying on the ball, positioned on your lower back.
Then put your arms behind your head or cross them over your chest.
Lift up your torso by contracting your abs, while pulling your ribcage down to your hips.
Make sure to keep the exercise ball stable while curling your body up.
Lower your back down, while stretching your abs, then repeat in three sets of 16 repetitions.
Vertical Leg Crunch Exercise
This exercise is similar to an ordinary crunch, but done with the legs straight up, forcing the abs to exert more effort, thus intensifying the exercise.
While lying on the floor extend your legs with your knees crossed.
Support your head with your hands behind it avoiding any strain on your neck.
Lift your shoulders by contracting your, like you’re trying to reach your chest to your feet.
While keeping your legs in place; contract your abs like you are trying to get your belly button into your spine.
Repeat in three sets of 16 repetitions.
Long Arm Crunch Exercise
An effective abdominal exercise, the long arm crunch is done by executing the floor crunch with the arms straightened behind the back. This adds more effort to the move making it more challenging and difficult. Like the rest of the abs exercises for women, this exercise targets the abdominal muscles of the rectos abdominal, strengthening the lower chest and pelvis muscles.
On a mat, extend your arms straight behind your back keeping your arms next to your ears.
Contract your abs and then lift your shoulder off the floor.
Avoid straining your neck while your arms are extended behind your head.
Repeat three times of 16 repetitions.
The Abs Diet For Women
When people go on fitness regimes and diets they have different parts of the body that they want to change as a result of their hard work. Often, people struggle to get definition and shape when it comes to their abs and this area of the body can be notoriously difficult to get into shape.
However, doing the right exercises and eating the right foods in the right way can help to get that definition that you want in your abdominal area. This is where the diet book The Abs Diet can help, as it aims to arm you with the information and techniques that you need to get your six pack in six weeks. A tall order indeed but one that the authors claim is achievable if you follow the instructions of the diet.
The Abs Diet has been created and written by David Zinczenko, the editor of Men’s Health Magazine, so it has been put together by someone that has experience in the area of health and nutrition. However, whilst David does have some level of expertise in this field a lot of the information in this book is not revolutionary and is based on principles that most people already know about but may simply need reminding.
What you will learn with The Abs Diet
The good thing about The Abs Diet is that you do not have to worry about cutting out particular food groups, which is something that many diets rely on these days. This means that you get to eat a well balanced, varied diet, which is ideal for picky eaters who might struggle to cut out one of their favorite food groups.
With The Abs Diet you learn about which foods to eat for maximum effect in order to get your abs into shape in six weeks, and this involves eating six meals a day. There are also fitness programmers that you need to follow as part of the diet in order to achieve your weight loss and get your six pack in six weeks. Of course, you need to bear in mind that everyone will react differently to the diet and exercise program because that’s how our bodies operate, which means that not everyone is going to reach this goal in six weeks.
The Abs Diet does have a range of endorsements from those that are pleased to see a diet that does not rely on faddy eating and cutting out food groups in order to promote weight loss. A combination of eating the right foods, eating regularly, exercising and re-educating your eating habits is what this diet relies on in order to achieve results.
Pros and cons of The Abs Diet
There are both pros and cons that need to be considered with this diet. This includes:
- There is no need to cut out certain food groups so you can enjoy a varied and balanced diet
- The diet is available in convenient book format
- It has received a range of endorsements.
- It is written by someone with experience in health and nutrition
- A lot of the information is nothing new to the world of weight loss
- Some of the exercise routines could be a little on the strenuous side for beginners
- Not everyone will be able to achieve the desired results in six weeks with the Abs Diet
Effective Abdominal Exercises
If you’re just getting started with your workout routine, it’s important that you come to learn some of the best beginner abdominal exercises that you can perform to get yourself on the road to success.
There are a wide variety of different ab movements that you can select from, but not all abdominal exercises are created equally. Some are much more intense and demanding than others, so it’s best to save those for a later date when you’re more advanced and ready for a greater challenge.
By first taking the time to perform a good core strength base building workout routine, you can be confident that you’ll be taking the first step towards developing a very strong core.
All of the following movements you can complete right in the comfort of your own home and only require anexercise ball in terms of equipment. Exercise balls make for great ab tools and you’ll be able to incorporate them into your routine from the very beginner level all the way up to the point where you’re highly advanced with your training.
Let’s show you the top effective abdominal exercises that you should be doing right now to get started.
Exercise Ball Crunch
The basic exercise ball crunch is the first move to kick-start your ab routine. By moving the basic crunch, which even beginners should be able to do very easily to the exercise ball, you’ll call the muscles into play to a much larger extent and help to really firm up the area.
When performing the exercise ball crunch, make sure that you move through the full range of motion so that you target as many muscle fibers as possible with the movement.
Take a short pause if you can at the top of the movement as this will help to increase the tension on the muscles even further.
Perform 10-12 reps per set, aiming to complete 2-3 sets per workout.
Since you likely not only want to target the front of your abs but the side of your abs as well, you’ll want to be sure to include the side crunch in addition to the front crunch.
You perform the side crunch in very much the same manner as you would the front crunch only this time you’re going to crunch towards the side rather than up directly to the front.
In doing so you’ll help hit the obliques, which is the muscle that runs along the side of the body. Perform 10 reps in each direction, completing two sets total per side.
If you’re like most women, another area of the body that you definitely want to be targeting is the lower ab region. Your lower abs are going to be a problem spot due to the fact that being a woman, you naturally have a tendency to store body fat in this region.
While following a good diet will be key to help remove the layer of fat covering this portion of the abs, by using the right movements you can make sure that the muscles are very firm underneath.
The reverse crunch is the perfect exercise to perform. This movement is very easy for the beginner to complete and will get you building up more strength in the lower ab region. Make sure to pause at the most contracted part of the exercise to evoke full ab tension.
Perform 10-15 reps per set, aiming to complete 2-3 sets per workout.
Finally, the last exercise that you’ll definitely want to add into your workout program is the kneeling plank movement. This exercise is perfect for developing strength all throughout the entire core region and will also help to strengthen the upper body slightly as well.
When performing the kneeling plank you want to make sure that you keep your body flat and firm at all times, never allowing the hips to drop or rise up and move out of alignment.
If you do notice that you begin to move out of correct form, take a short 30 second break and then start the exercise again.
Aim to perform two sets of this movement, holding for 30 seconds each (or however long you can).
So there you have some of the top moves to consider as you work to form your own abdominal workout program. Each of these exercises will prepare you for future moves to come that will be more advanced and take your strength level up a step allowing you to continue to firm and flatten the abdominal region. Reviews for Best Ab Belt or Best Ab Wheel