How to lose belly fat healthy

High Intensity Interval Training And Belly Fat Loss

2012-01-29T12:31:21Z

With so many new and “revolutionary” training methods constantly advertised in television, magazines, and on the internet these days, it is easy to get lost in a sea of false promises. However, luckily, you have ended up in the right place, as my goal is to help you lose belly fat and achieve your own fitness goals, not sell you a product or service.

Introducing High Intensity Interval Training

In this article, I will go over one of the oldest yet most effective and engaging type of training ever created. The method of training I am referring to is HIIT or High Intensity Interval Training which has been widely used by athletes and celebrities to get in shape quickly since the early 1970s.

Targeting Fat Loss

HIIT training works so well because there is no rest in the entire workout, this has a greater impact on the number of calories you burn than standard routines and will therefore target your bodies’ fat stores more aggressively. Our bodies as efficient as they are find it necessary to store excess fat in fat stores for later energy use. This is why you will notice fat buildup in certain areas like your stomach, thighs, or hips. Where your body chooses to store this fat is different between each individual and by first recognizing where your own body is likely to store fat, you can begin to fix the issue. But keep in mind, when you lose fat there is no way to control exactly which area the fat loss comes from and to eventually drop that stubborn belly fat most people experience, you will need to drop fat from your entire body.

What is HIIT and why it’s so effective in losing weight

Now that you understand that concept, we will go back to discussing HIIT training. The way HIIT training is able to allow you to keep moving the entire workout, is by alternating between low to moderate training periods (used to recover) and high intensity training periods. The lengths of these periods can vary, as there are many forms of HIIT training out there, but the same core techniques will always apply. Keeping your body moving the entire workout is what makes this style of training so effective, because by keeping your heart rate elevated the entire workout you are burning more calories in a shorter time period.

Raising your Resting Metabolic Rate

However, the effect HIIT training has on fat loss does not stop there; it does something even more unique in the next 16-24 hours following your workout. By increasing your bodies EPOC( or Excess Post-Exercise Oxygen Consumption ) HIIT training will actually raise your Resting Metabolic Rate ( the rate at which your body naturally burns calories ) for up to 24 hours.

If that was not enough benefits for you, another way HIIT’ style of training can benefit you is increase your cardiovascular health and reduce your risk of cardiovascular diseases. This to me is the most important thing for you to consider in the long run and why HIIT training is truly helpful to your overall health.

Nevertheless, by now you are probably wondering how YOU can incorporate HIIT training in your life, so I will go over a few simple techniques you can use. First, as I said HIIT training comes in many varieties and the workouts are relatively short (10-30 minutes). The workouts can vary from weighted routines with dumbbells, barbells, or kettle bells to just running on the treadmill. The easiest way to incorporate HIIT training in your own life would be just three to five 10-minute sessions a week. You can do them on a treadmill, stationary bike, in the yard or down the street just follow these basic guidelines.

Step 1. Start by Warming up for 5 minutes by walking slowly or even just walking in place. Be sure not to skip your warm-up because it is very important for injury prevention and will get you ready for the workout.

Step 2. Based on your fitness level, pick a split for your workouts walking and jogging. A beginner could start at 40 seconds of walking per 20 seconds of jogging for example. You would then set a timer to 10 minutes total and follow this layout.

Walk 40 Seconds

Jog 20 Seconds

Repeat for 10 times.

Step 3. Finish the workout by moving into your cool down and stretching phase, this last step should last 3-5 minutes and is just to bring your body back to a normal level. If you have a few extra minutes you can also incorporate static stretching into your routine here, a few good muscles to considering stretching would be your Quadriceps, Hamstrings, Calves, and Piriformis muscles .

Now that is just one way to approach HIIT training and I chose that method because it is an easy yet effective way to get started. If after doing that a few weeks, the workouts are too easy, just extend the total time to 15 minutes or change the walk/ jog split to something like 30 seconds of walking per 30 seconds of jogging. Be sure to not to rush the progression on your workouts but you can eventually incorporate running in place of the jogging.

HIIT and Weight Lifting

Another style of HIIT of HIIT training worth mentioning is combining HIIT with weightlifting techniques, primarily using lower or full body exercises, to burn even more calories. I included a sample routine for you below.

Toe Touches- 15 Reps- Just reach down and touch your toes, knees, or calves depending on what your flexibility allows and then come back up.

Forward Lunges- 10 repetitions each leg

Side Lunges- 10 repetitions each direction

Jogging Butt Kicks- 50 feet

Arm Circles – 20 reps both arms.

Jogging High Knees – 50 feet

Trunk Twists- 20 reps

Bodyweight Squats- 30 reps

That is a great beginner routine to get started in HIIT and does not require any equipment at all. If after a few of weeks of following that routine it becomes too easy, you can increase the reps in the individual exercises or even do the whole circuit twice. However, do not try to progress too soon as that can lead to injury or overtraining.

As the famous quote goes, “Do not fear progressing slowly, fear standing still”

How To Get a Firm and Tight Butt

2012-01-26T14:15:58Z

As long as men have been trying to learn how to build muscle, women have been asking how to get a tight butt to trainers and fitness experts worldwide. Nevertheless, I have good news for you, by the end of this article you will know exactly what steps you can take to get a firm butt and why so many people are doing it wrong.

There is no such thing as ‘spot reduction’

The first misconception to dismiss is “Spot Reduction”, every beginner in fitness and even some veterans believe in this magical theory that has been disproved time and time again by studies. No matter how hard you work one particular area like your butt, thighs or abs, you will NOT directly burn fat away from that area. When you do lunges for example, you are not burning fat directly away from your butt and thighs, you are only building the muscle underneath the fat and in a way tightening or shaping the muscle along with burning calories throughout your entire body.

You have fat stores placed all over your body, which includes places like your butt, hips, abdomen etc. And when you do any exercise you are decreasing the total fat from all of these areas, not specifically targeting the one area you are working. Your body just does not work like that; the only way to reduce fat from your entire body including your butt is through regular exercise and dieting.

Your butt is a group of muscles…

Eventually I will address both these techniques for you, but let us begin with exercises and a short anatomy lesson. Your “butt” is actually a complex system of gluteal muscles including the Gluteus Maximus, Medius, and Minimus. The largest of the three, shown below is the Gluteus Maximus.

This is the muscle primarily responsible for the shape of your butt and is the main muscle you should target to achieve your goal as quickly as possible. The Gluteus Maximus is one of the most used muscles for basic movement and is responsible for hip extension and external rotation.

The other muscles I mentioned are the Gluteus Medius and Minimus, which are smaller muscles that can be found underneath the Gluteus Maximus and are responsible for abduction and internal rotation of your hip.

How to get a tight butt through exercise

As I said before, to develop a firm and tight butt you are going to have to exercise regularly and follow a proper diet. Nevertheless, with your gluteal muscles being responsible for so much of your lower body movements, you have many exercises to choose from:

Walking Lunges

Side Lunges

Back Lunges

Stiff Legged Deadlifts

Sumo Deadlifts

Squats

Split Squats

Step Ups

Lateral Step Ups

Standing Hip Extensions

Leg Presses

However, to further help you, I will go over the exercises I feel will benefit you the most.

Lunges

Lunges come in many variations and can be performed with just your bodyweight, a barbell or dumbbells. However, the same basic movement applies for all of them and that is what we will cover here.

General Guidelines : To ensure proper safety during lunges be sure to keep your torso upright during the entire movement to avoid stressing your lower back. Also, be sure to keep the lunge at a long but safe stride length to emphasize the Gluteus Maximus muscle.

Step 1. Depending on which type of lunge you decided to do, either grab a dumbbell firmly in each hand, or un-rack a barbell on your back. If you do not have access to weights or are a beginner, bodyweight lunges will be fine as well.

Step 2. To begin the movement lunge forward with your left leg in a slow and controlled motion until your back legs knee is almost in contact with the floor as illustrated below.

Step 3. Pause at this bottom position shortly before returning to your original standing position. That is one repetition and should be repeated while alternating leading legs.

Step-Ups

Step-ups are another exercise, which can be performed almost anywhere and yield great results. You can do them on a bench, flight of stairs, footrest ect and this is what makes them so versatile.

General Guidelines: For proper safety when performing step ups please be sure the surface your stepping up on is at a low enough height so you do not have a risk of falling or pulling a muscle. Also, be sure the surface is flat and not slippery. The shorter the surface you are using to step up on the easier the exercise will be.

Step 1: Stand directly in front of the ledge, bench, or platform.

Step 2: Lift your right foot up and plant it on the surface then follow up with the left foot , you are now completely on top of the surface.

Step 3: Step back, leading again with your right foot and following with your left into the starting position.

Step 4: Alternate which foot you lead with and repeat the motion.

5 Diet tips for a firm butt

The last step to get a tight and firm butt is to monitor your diet, which will help get rid of the extra fat stored around your body and therefore on your butt. I included an easy to follow list of diets tips below to help you.

1. Distribute your protein, carbohydrate, and fat intake evenly throughout the entire day and at each meal.

2. Go for whole grains and fresh vegetables over refrained grains and simple sugars, as a good amount of fiber and starch will aid overall hunger control.

3. Avoid empty calories drinks or highly processed foods whenever possible, which contain many calories and do not effect your feeling of fullness.

4. Drink 8-12 cups of water per day, The National Academy of Sports Medicine recommends individuals looking to lose weight drink 96 ounces of water plus an additional 8 ounces per 25lbs they want to lose.

5. Weigh and measure your food to become aware of actual serving sizes.

Sample Workout routine

Congratulations, you now know the ins and outs of each step you can take to reach your goal and now all you have to do is combine them and implement them! The most important thing will be your diet followed by the exercises l listed above, but if you want results even faster, you could also do a cardio session around 3 times a week such as jogging or biking.

Here is an example of a routine someone could use in addition to dieting properly and expect great results.

Monday- Do 30 minutes cardio such as jogging or biking

Tuesday- Do 5 sets of 1 minute of lunges, then immediately 1 minute of step-ups, rest 60 seconds in-between each set

Wednesday – Do 30 minutes cardio such as jogging or biking

Thursday- Do 5 sets of 1 minute of lunges, then immediately 1 minute of step ups, rest 60 seconds in-between each set

Friday- Do 30 minutes cardio such as jogging or biking

Saturday- Do 5 sets of: 1 minute of lunges, then immediately 1 minute of step-ups, rest 60 seconds in-between each set

Sunday- OFF

* images are courtesy of bikeradar

Vegetables that burn belly fat

2012-01-26T14:07:58Z

Are there any vegetables that burn belly fat? The importance of consuming fruit and vegetables daily for their health benefits is been highlighted every day. Fruit and vegetables have truly a number of health benefits. A plethora of studies support that adequate consumption of fruit and vegetables can help in reducing the risk of diseases such as cardiovascular diseases, stomach cancer and colorectal cancer.

They can also benefit in decreasing the risk of developing metabolic related conditions such as metabolic syndrome, and diabetes. Fruit and veg. have components such as vitamins, phytochemicals, antioxidants, vitamins and etc which are vital for the processes of the body. So it is important to follow a diet which is rich in fruit and vegetables. But how do they relate with losing abdominal fat?

Studies have shown that in the hunter-gatherer times (pre-historic) people ate 800 different varieties of plant foods. In recent times the Average American eats 3 servings of fruit and veg.
These are not enough to provide adequate amounts of elements naturally occurring in plants (such as vitamins, phytochemicals and antioxidants) which are essential for health.

Consumption of fruit and vegetables can help in fighting obesity and reducing body weight. What is less of a fact is what a lot of people may preach that specific fruits and vegetables will have magic powers in terms of burning fat from specific areas.

So let’s see what the actual truth is and what vegetables can do for belly fat.

Belly fat facts

Always remember that:

There is no such thing as spot fat burning. In simple words if you diet or exercise you can’t selectively lose weight from the place of your choice only.
Abdominal fat has been associated with inflammation and the risk of developing metabolic conditions, (such insulin resistance, metabolic syndrome and diabetes) along with other health conditions. In very simplified words is a cycle in which inflammation and insulin resistance can increase belly fat and vice versa.
3. Consumption of specific foods will not help you to spot burn the abdominal fat as you may have read elsewhere. However they can help with improving metabolic conditions, improve weight loss in general or help in improving general body processes, all of which can lead to increasing abdominal fat loss.
Finally, when you lose weight usually the first place to go is the fat from the abdomen as it is metabolically active and therefore easier to mobilise. Which means that by eating foods which increase weight loss will increase the fat you lose from your belly.

With these facts in mind you will be able to understand more about the role of vegetables in the diet. I may also help you clear some of the common misconceptions.

Vegetables that burn belly fat

Vegetables are great for losing weight as they have high water content, low calorie density and high nutrient density. What all that means?

Studies have shown that foods such as vegetables which have high water content promote satiety when consumed in a meal. So basically you feel fuller faster and/or with less food.

Vegetables can also make you feel fuller as they can contain high amounts of fibre. Fibre has a number of health benefits but also can promote satiety when consumed. In addition to fibre fruit and vegetables can be very rich in nutrients such as vitamins, minerals and antioxidants amongst others.

Last but not least vegetables are low in calories so you can eat and eat and eat without toppling the scales over. All these elements make vegetables great for both health and weight loss and it is vital to follow a diet which is rich in fruit and vegetables.

You would think that all you have to do is drink more water with your meal. However, scientists argue that just drinking water while eating will not have the same effect as it is the water contained inside the actual food which promotes satiety.

Eat ample of colourful fruit and vegetables

A study carried out by the Tufts University in Boston looked into the effects of dietary blubbery powder in obesity. The study suggested that blubbery powder can help to decrease inflammation and insulin resistance which are common in obesity and especially in increased abdominal fat. Although they did not show any changes in body weight, however decreasing inflammation and improving insulin resistance can improve metabolic processes and can help in increasing abdominal weight loss.

In simple words consumption of colourful fruit and vegetables which contain polyphenols can have cytoprotective and anti-inflammatoryactions and can further provide metabolic benefits to combat obesity-associated pathology.

Cruciferous vegetables

‘Cruciferous vegetables’ sounds all foreign and exotic but is nothing more than the everyday cauliflower, brussels sprouts, broccoli, kale and few others. Some studies suggest that this category of vegetables contain phytochemicals such as indole-3-carbinol (I3C) . These phytochemicals are suggested to help fight the effects environmental estrogens have in the body and for our interest in abdominal fat. For more details you can also read our article ‘Causes of belly fat and health dangers’, but in summary environmental estrogens are believed to increase storage of fat in the abdominal area.

The problem however is that many of these studies on vegetable phytochemicals have been carried out in cell level. In other words in a laboratory and there are not a lot of strong evidence on humans. What that means is, scientists are not 100% sure that this does work on the everyday person.

Moreover, vegetables such as cauliflower and broccoli also contain compounds which are goitrogenic. To explain simply, these compounds affect the works of the thyroid gland in many different ways. A lot of the ‘how’ and ‘why’ on the effects of the goitrogens, as well as how these can be eliminated, have not been fully understood by research. However, the thyroid gland is an organ which can influence metabolism and lead to body weight changes, not to mention that it is not good for health anyway.

How to lose belly fat with vegetables

Do eat loads of fruit and veg. Eating ample fruit and veg is vital for health and beneficial for weight loss. They do provide the body with a number of essential to the body elements such as antioxidants, vitamins, minerals, phytochemicals etc.
There is not one magic vegetable that will make your belly fat disappear. Fruit and vegetables can help you lose weight for many of the reasons mentioned above. Some people may support that if you eat specific vegetables will automatically lose belly fat but studies have not so far shown such a thing.
Losing weight will help in losing belly fat. Have a more holistic approach in terms of your abdominal fat.
Eat a variety of vegetables. Some vegetables are suggested to have protective against disease or chemicals properties. However, sticking to one vegetable will not provide you with the entire essential for health nutrients. In addition, overeating one vegetable or one category of vegetables in the hope that they will decrease belly fat may actually lead to other metabolic disorders.
Do include all the vegetables in moderation. Each vegetable has its very own benefits. Goitrogenic vegetables do have a number of other beneficial nutrients so do not exclude them from your diet. The answer here is in moderation.
Do eat all the colours of the rainbow. Studies have shown that colourful vegetables can have disease protective properties. They can also help in improving metabolic processes which could help to increase weight loss and abdominal fat. Coupling it with a healthy balanced diet and exercise is even more effective.
Follow a balanced dietary pattern which will provide all the nutrients. Let’s be realistic. Following in general a diet high in fat, high in calories, high in takeaways etc don’t think that by just eating specific vegetables will solve all your weight and health problems. Definitely do eat loads of fruit and veg. regardless of what diet you have but be realistic in your expectations.

A flat stomach for Christmas – diet and exercise tips

2012-01-26T14:08:06Z

The Christmas period is approaching and the big rush to get ready has started. With less than a month to go the panic starts to kick in. Thanks giving just been and gone and you are still counting the food and drink casualties while you are trying to squeeze your into your outfit.

If your quest is a flat (or near enough) stomach, think both diet and exercise. With diet you will manage to lose the extra abdominal fat which has been accumulated but you will need exercise to actually increase both the weight loss and the appearance of your tummy.

Read here how you can get a flat stomach for the festive period and how you can keep it.

5 Diet Tips for a flat stomach

1. Stop Dieting

Now this may sound silly. How on earth are you going to lose weight without dieting? Well how many times have you been on diet the past year alone or how many times have you said you will go on diet, and how many diets have you seen so far? If you are searching the internet for more dieting solutions obviously they previous haven’t worked.

Think of healthy eating instead of finding a diet. Aim to make small changes which they will become a lifetime habit rather than another weight loss project.

2. Go Mediterranean

The Mediterranean dietary pattern has been consistently suggested by ‘the experts’ as one of the best diets to follow in terms of weight loss results and health outcomes. There are a number of different weight loss diets which have been based on a Mediterranean style of eating which you can choose from. Alternatively, you can just follow the basic principles of a Mediterranean diet such as, eat olive oil, eat ample fruit and veg., lower sugars and carbs etc.

Remember: Aim to establish lifestyle changes rather than just a weight loss plan.

3. Start Now

It may look like a bad idea to start eating healthy on the door step of a food and nibble festive period. However, eating healthy does not mean you will be depriving yourself this season. You can still enjoy what you like but in a healthier way.

If you leave it for tomorrow you will most probably end up picking a 1 week crash diet which is likely to make you suffer, not result in any significant fat loss (mainly water and sugar) and unlikely healthy. Hardly worth the torture, so motivate yourself and make that start.

4. Cut down on liquid calories

This is probably the easiest way to cut at least 200 kcal from your day. Think how many sodas you have in one day. How many coffees or glasses of wine, or beer, or hot chocolates, milkshakes, fruit juices…the list can go on and on. You don’t have to go cold turkey and stop all your drinks through the day but you can make a plan and have so many per day.

Try to substitute some drinks with water or a green tea; both could help you lose weight and keep healthier. Why not carry a small bottle of water in your bag and if you feel thirsty you just have a sip. Have a freshly squeezed juice or a sugar free soda (not recommended to have too many sugar free drinks as some of the sweeteners used have been question for their safety).

5. Go low carb and then enjoy that big meal

You are probably thinking that now it is the hardest time to follow a diet or make changes with all the dinner parties and/or meal commitments you have to attend. Well actually not.

Go strict low carb in the weeks/days leading to a big meal or dinner party (etc.) and then just enjoy the meal. No wise choices or diet options, low fat this or salad that; just eat whatever you want. The next day just go back to low carb until the next party.

This way you will actually be boosting your metabolism. However, you do need to be strictly low carbohydrate and low sugar in the in-between days and it may not be recommended if you have problems in controlling insulin/blood sugar.

4 Exercise Tips for a flat stomach

1. Go Olympic

There is always that misconception that weight lifting is only for men and some exercises are only for body builders. Wrong. Resistance exercise can actually help you lose more weight than aerobic exercise alone as it used to be preached in the old days. In addition, functional exercises which provide full body (or close enough) work out can be better than just stationary weight lifting alone.

To bust one more myth, weight lifting does not necessarily translate to big muscles as some women tend to fear. What does going Olympic mean is try to do some Olympic lifts and functional exercises and you are more likely to get that flat stomach than doing 100 crunches alone. Below are some exercises for those who want to give it a go. These are for an example for beginners, men and women.

Dead lift: Works a number of muscles in the body directly or for stabilisation, including those in the abdomen, back and legs. There can be a few variations in performing the dead lift. Bellow is the classic style.

Use a barbell bar. If you are new to lifting any weights then try using the bar without putting any weight on. Place the bar on the floor right in front of you and as close to the shins as possible.
Keep the feet flat on the floor shoulder width apart.
Bend the knees in a squatting position and grip the bar with hands placed on either side. Grip bar with a closed grip.
Keep the back straight but not tensed and not bend.
Start pulling the bar upwards extending from the knees. Hips and shoulders should be following the movement upwards keeping the back in straight position until fully extended.
Keep the bar close to the shins and body.
Lower the bar to the floor in a reverse movement squatting to the floor. Keep the downward phase as controlled as the upwards phase.
Repeat x 8.

Overhead press: It can be a continuation from the dead lift. It is a good exercise for arms and back muscles. You could perform the exercise from a sitting position for an easier version however it works the back more if performed from standing. Start without adding any weights to the barbell bar or aim for the lightest bar available if you are in a gym. The description below is for performing the exercise in a standing position.

Standing position with back straight and shoulders back and down. Grip the barbell with palms facing inwards shoulder width apart.
Start with holding the bar close to your body, arms straight facing down in front of you.
Pull the bar upwards to your chest to shoulder level bending your elbows. Keep the bar close to your chest.
Bring the bar resting to your shoulder with hands and wrists under the bar. It is a continuous movement, pulling the bar and resting it to your shoulders. Basically as you come to your chest is like you flick your hands backwards so that the bar comes to your shoulders and the wrist and hands are under the bar. Try to perform slowly to get used to it first.
Then push the bar over your head by extending your arms upwards.
Move your head slightly backwards when you are pushing the bar over your head so that you don’t hit your face with the bar.
Tense your buttocks when you push the bar overhead.
Lower in reverse movement.
When confident enough you can combine the dead lift with the overhead press into one continuous movement and you will be close to performing an Olympic lift. It will also provide an all over body workout with just one exercise.
Perform x 8

Push ups: Functional resistance exercise does not always involve lifting loads of weights. Push ups is a classic exercise for upper body muscles. It can offer a good all over work out as it uses a number of muscles for stabilisation. There are a number of variations in performing push ups with some offering an increase in the level of difficulty.

Lying prone on the floor with the hands shoulder width apart and flat on the floor. Tuck your toes in to the floor.
Push up by your arms and extend slowly upwards.
Make sure you keep your body and back in a straight position without arching or bending.
For beginners you can perform the exercise by bending the knees on the ground. This will make the exercise easier to perform.
Lower to the ground slowly by bending your elbows.
Perform x 8

Pull ups/chin ups: Like the push ups it is a good upper body exercise and it provides a good all over work out. It can be quite hard and challenging for the beginner but it does worth it. The difference between pull ups and chin ups is on the grip. The pull up use a grip in which palms face outwards and chin ups use a grip in which the palms face inwards. Pull ups tend to be a little bit harder to perform as they use less of the biceps muscles. Perform the grip which you find most comfortable to begin with. There are a number of variations in which the exercise can be performed and progressed.

Use a pull up bar. If you are not in a gym area you can use a doorway pull up bar or any bar you can hold on to such as playground pull up bars. Make sure you have enough space above your head as you will be pulling yourself upwards and you could bang your head. Also make sure that the bar you are using can take your weight and it is not likely to collapse on you.
Using the grip of your choice extend your arms and grip the bar with both your hands. Keep your arms at shoulder width apart.
Pull yourself upwards by bending your elbows and leading your chest up and keeping the shoulders back. You can swing your hips to help ease the exercise.
Squeeze your buttocks (gluts) on the way up.
If you are a beginner you may not be able to pull yourself all the way. If you have an exercise partner you can ask them to help you by holding you on the sides and squatting down and then pushing you up. If your partner is a very beginner best not try it as you could both end up injuring yourselves. Pull yourself as high as you can, ignoring those who think they can do it better (a usual male gym living species) and/or avoid heroisms. You will get there with practice.
Lower yourself by slowly extending your arms.
Try to perform 2 to start off and build up.

2. Don’t pile the weights

A common thing in gyms especially is all those who get a little bit confident or want to look hard and pile the weights on. With great power comes great responsibility, as they say, and with great weight come great injuries as well. You don’t have to prove anything to anybody and also you don’t want to suffer with muscle or ligament injuries which you could end up paying for the rest of your life.

There is a species which tends to live in gyms and is so great, and can do anything and also thinks that it can tell everybody how they should do it. Ignore that one. The only person who you should be listening is qualified gym/sports professional.

3. Consult an exercise professional

Moving from no 2 it is always recommended to consult an exercise professional before taking on any exercise. It is especially important if you suffer from health conditions and/or injuries. The above exercises are a good suggestion but if you want to take them on you have to make sure that they are appropriate for yourself and an appropriate professional will be able to assess your needs.

In addition, a professional will be able to show you and ensure how to perform exercises in a correct technique and avoid injuries.

4. Resistance 1^st aerobic last

I have mentioned this tip in previous articles. For fat burning maximisation perform resistance exercises first and aerobic exercise after. The idea is that your body will use glycogen to fuel the resistance exercise 1^st and when you go to perform aerobic exercise then your body will mobilise the fat as fuel as it will not have much sugar left.

If you aim for medium intensity aerobic exercise you should be mobilising more fat. Do warm up however. If the warm up you use involves going on the elliptical machine or the tread mill carry on. It is important that you warm up and do some light stretches before exercising to avoid injuries.

Can you lose belly fat with Green Tea?

2012-01-26T14:08:49Z

This is really a very interesting question: Can you really lose belly fat with green tea? If you are researching for ways to lose belly fat then it is certain that you came across this question a number of times. Also if you have read articles on the Internet from web sites that sell or promote green tea products then most probably they told you that green tea is one of the best ways to lose belly fat. Well, the truth is somewhere in between. Read on to find out if green tea can help you lose weight and belly fat.

A brief history about Green Tea

Green tea has been the traditional drink for many Asia countries including India, Japan and of course China. It contains large amounts of antioxidants (polyphenols) that can fight free radicals (can damage the cells and create a number of health problems including cancer).

For many years Green Tea was used by Chinese for medication purposes and in the last decade scientists around the World investigated the possible benefits of Green tea for treating various health conditions including obesity. These studies showed that green tea can be useful for fighting or preventing atherosclerosis, high cholesterol, cancer and diabetes.

Green Tea for Weight loss

Green tea can certainly aid weight and fat loss but not to the degree presented by many web sites or product promoters. The effectiveness of green tea for losing weight has been identified through various clinical studies but cannot generate real results if not combined with traditional weight loss methods i.e. diet and exercise. The facts about the effectiveness of green tea and weight loss are:

Green Tea is possible to increase your metabolism if consumed daily (2-3 cups per day).
It can help control your weight and fat levels but not your appetite.
Green tea will not help you get rid of belly fat but it will help you gain less weight and less fat.
Green tea should not replace diet and exercise but can be used as a complementary method to assist your weight loss efforts.
Most clinical studies to date (November 2011) regarding the effectiveness of green tea for fat loss were done on mice and not on humans. Other studies carried out by research organizations on humans showed that regular consumption of green tea paired with regular exercise can generate better results than exercise alone. These studies were conducted by Japanese and Chinese scientists.
Experts suggest to drink your green tea hot (and not cold) as this shows down calorie intake and gives you a better taste.
The energy you get from regular intake of green tea can help you exercise longer and thus lose more calories.

To sum up, green tea is not a magical product. By drinking green tea alone you will not lose your belly fat or weight. To make the most of green tea you have to drink it regularly (2-3 cups per day) and never forget that the most effective way to lose belly fat is through balanced diet and regular exercise.

How to lose belly fat after pregnancy

2012-01-26T14:09:00Z

Oh, the happiness of ‘pitter patter of tiny feet’ around the house. During the 9 months of pregnancy you may have made allowances in your diet for those cravings, or an extra this and that which you wanted at the time. Post pregnancy a lot of women rush straight away into trying to lose those extra pounds gained, especially in the belly area.

How and when you chose to lose weight post pregnancy is important as it can affect both the health of the mother and the health of the baby. So how can you go about it? Read on to find out.

Pregnancy weight and Belly fat
Belly fat, Water retention or just unconditioned muscles?
Breast feeding
A healthy balanced diet v a radical regime
10 Tips to lose belly fat after pregnancy

Pregnancy weight and belly fat

It is part of the pregnancy process that the body will store extra fat around the hip and abdominal areas. It will do so as the mother will need extra energy during the pregnancy and for lactation and other processes. According to research an average woman of 65kg will gain up to 12.5kg during the full term of pregnancy. That is not all fat however. It also includes water retention, the placenta, the baby’s weight (usually an estimated 3.5kg).

Therefore, post-pregnancy the weight you have left is not all extra fat which you have accumulated. Before starting any diet have an idea of how much extra weight you have gained. Your doctor probably would have given you some guidance through the 9 months on how your weight gain is getting on and if you have exceeded the expected mark.

Belly fat, water retention or just unconditioned muscles?

Well think to yourself, is your post pregnancy belly all about fat or is it other matters going on? As mentioned above a considerable amount of water retention takes place during pregnancy and also your body has gone through major hormonal changes during and after pregnancy; some of which will take its course to sort itself out. Allow some time for your body to recover before you start a weight loss regime or placing any extra strain to your body. This is also important for your health. It is a big deal for your body the whole thing and it does need that time to recover and get back to pre pregnancy mode. Some people advise to allow for 6 weeks before starting weight loss and exercise. I will also add to that listen to your body and allow as much time as you feel you need to and listen to your doctor most importantly. The medical professional who has and/or will be following your progress will be the most qualified to advise you on your health. If your doctor doesn’t think your body can cope then you should listen to that.

In addition, to water retention and hormonal changes think that your muscles may have been stretched and been unconditioned through those 9 months. What may be spilling out of the top of your trousers could just be a matter of firming those muscles up again.

Breast feeding

During lactation and breastfeeding the energy demands of the mother increase. The body does need energy to produce and deliver the milk. Undoubtedly not all women will breast feed however if you do there may be a possibility that you will lose a lot of the pregnancy weight easier. Although studies have shown controversial results on the matter, in general it is believed that women who breast feed will tend to lose the weight they gained during pregnancy.

One theory is that the breast milk does contain a large amount of fat most of which comes from the mother. In that 1^st the quality of the mother’s diet will affect the quality of the milk and 2^nd the mother will be mobilising some of this fat from her own reserves. Also as the energy demands of breast feeding are high then the mother will be using more calories than pre-pregnancy.

For example, it is suggested that an average woman who breast feeds will need around 568 kcal per day (this energy (kcal) requirement is only for the lactation of an average of 680g/day of milk at 0-1 months). These energy requirements will be different from person to person and at different points postpartum.

Therefore, daily energy intake for women who breast feed will be different from those who don’t. The chosen diet should take into account those extra energy requirements. Another thing to consider is the physical demands of looking after a newborn. These will add up extra energy used.

A healthy balanced diet v a radical regime

Ok so you saw in the magazine the photo of the latest celebrity who has gone back to shape just 6 weeks postpartum. She professes for that radical, low calorie or some other sort of diet and you think if she can do it then I can as well. Well I would say don’t do it. Think that those celebrities do have a team of experts, such as nutritionist, cooks, personal trainers, nannies, and photo specialist who airbrush the photos. Not to mention as Gwyneth Paltrow suggested to one of her interviews, the first signs of osteoporosis.

What you need to consider…

1. If you are breast feeding the quality of the breast milk will reflect the quality of your diet. You do need a large amount of nutrients for that milk so if your diet is lacking of nutrients then you will be in danger of depleting your body of vital nutrients, such as vitamins, iron, calcium etc.

2. Your body needs time to recover in both nutritional aspects and physiological aspects.

3. During the first few weeks you will have the effects of the hormones oxytocin and prolactin which have a relaxing effect. Some studies suggest that too vigorous exercise too soon after child birth may lead to injuries.

4. Pregnancy and child birth are major matters for your body. A number of physiological, body shape and hormonal changes take place. It may not be realistic to expect to get back to your pre pregnancy weight and shape.

It is always best to follow a healthy balanced diet which will provide you with all the nutrients you need and will promote healthy outcomes for both yourself and your baby. A Mediterranean style diet may be a good choice to start from.

Below are some tips summarised to help you with your post pregnancy weight tummy loss.

Tip1. Plan ahead.

Ideally the best way is to start planning during pregnancy. Watch your weight and try to gain only the weight which is expected to be gained during pregnancy. Follow a healthy balanced diet such as a modified Mediterranean dietary pattern which will provide all the necessary nutrients and will promote positive health outcomes. The less weight you gain during pregnancy (apart from the weight which is part of the pregnancy) the easier will be to get back into shape.

Tip2. Don’t just concentrate on losing belly fat.

By losing weight you will lose belly fat. As mentioned there are major hormonal changes taking place in your body and the weight you may have accumulated in your belly could be part of those hormonal changes. In general belly fat is metabolically active and is easier to mobilise.

Tip3. Breast feed.

Breast feeding has a number of benefits for the baby and the mother. An additional bonus is that it may aid in losing those extra pounds and fat reserves.

As mentioned above the average energy requirements per day for breastfeeding are 568 kcal (this energy (kcal) requirement is only for the lactation of an average of 680g/day of milk at 0-1 months). What that means is that your body will need an extra 568kcal per day.
At average women need approximately 1500 – 2000kcal per day. During breast feeding you will need to add an extra 568kcal per day.
By only consuming an extra 413 kcal per day (instead of the 568kcal) you would be allowing for a weight loss of 0.5kg per month. In general it is not recommended to aim losing large amounts of weight during the first months of the pregnancy.
Above all show priority to your health and your baby’s health and only reduce your calorie intake if safe and possible. It is important to consult a medical professional first. There may be other reasons which could inhibit following any weight loss regimes.

Be aware that breastfeeding may not be possible for some people. This could be due to certain health conditions, or physiological problems etc. Do not place extra physical or psychological strain to breastfeed if it is not feasible for you.

Tip4. Follow a healthy balanced diet.

Ok I probably said that 100 times already. Apart from aiming for weight loss watching what you can have important health benefits as well. During pregnancy women tend to develop a form of insulin resistance. Although it is part of the physiological changes if overweight, or have pre-existing metabolic complaints or overloading your body with sugars etc could lead in developing diabetes and other conditions.

Balanced healthy diets such as a Mediterranean style diet can help in improving insulin sensitivity. Such diets are rich in fruit and vegetables, wholegrain carbohydrates, and protein. Improving insulin sensitivity can also improve abdominal fat mobilisation. See Also: best foods for losing belly fat

Tip5. De-stress

Pregnancy, child birth and a new born baby can all be very stressful. Try to rest and de-stress. Stress can lead to weight gain in many ways and has been connected with increasing abdominal fat. Have a bath, listen to some music or take a walk. Take a few minutes every day for ‘you’ to relax and de-stress. Apart from the weight loss benefits it will do miracles for your mental health. Needless to say don’t add extra stress with killing yourself to lose weight.

Tip6. Sleep well.

Caring for a new borne can have detrimental effects to your sleep. Sleep deprivation as well as low quality sleep and/or broken sleep can lead to weight gain or slow down weight loss. Easier said than done however try to get as much rest and sleep as possible through the day.

Tip7. Show off your baby with a walk to the shops

What a better way to get some exercise than taking a light walk to the local shops or the park. Take your pram and show your baby to the world and enjoy the fresh air and sunshine (weather permitting).

Tip8. Pelvic floor and abdominal exercises.

Contracting the pelvic floor and abdominal muscles can be a light exercise which you can do at any point through the day. You will not burn loads of calories by practising these exercises but it will help to condition those muscles which have taken a battering through your pregnancy. You can practice by just contracting either your pelvic floor or your tummy muscles for the count of 10 and realise and repeat again. You can practice when you watch tv or having a bath, or driving.

Always consult a medical professional if you had a caesarean as they may not be appropriate. In addition do not try to spend all day in a constant muscle contraction as this is not good for your muscles and could affect your back as well.

Tip9. Follow light exercise.

As mentioned earlier, do not aim to follow strenuous, vigorous and intense exercise as it could be placing too much stress and strain to your body and could lead to injuries. Exercise will help in getting your muscles back to form and will help in losing weight.

An easy exercise solution would be to just simple do the house work or push the pram to the park (you will discover prams are heavier than they look). Always consult your doctor before taking on any exercise especially if you had a caesarean. Alternatively there are a number of exercise classes for post-pregnancy such as water exercises, mother and baby clubs which can offer specialised training and exercise.

They may also be a place where you can socialise with other mothers and exchange ideas and tips or just have a little break from baby care.

With time you can increase intensity of exercise as your body recovers and you feel stronger. If you still find it hard to get you belly in shape then maybe do some more full body work outs. Muscles in the abdominal area could stretch through a pregnancy and/or caesarean and often can get damaged. It is not always possible to get them back to the pre pregnancy condition but by consulting your doctor and a fitness professional they can give you a better idea of your tummy condition.

Tip10. Drink plenty of water.

A lot of the remaining weight could be all the water retention from pregnancy. Drink plenty of fluids and especially water. This can help with the water retention. Also do walk and move around as this will help with blood circulation. Not strenuous however.

You can also read:

Why do women have belly fat?
How to lose belly fat for women

The combination diet for abdominal fat review

2012-01-26T14:09:16Z

A new diet has arrived in the weight loss world. It is written by H. Hagikalfa and reviewed by Dr. A. Slee. In a market saturated with weight loss diets, can’t help wondering if adding one more it is just too much. You will find diets in every corner you look; magazines, books, internet sites, eBooks, and television they all have to offer a weight loss regime which is guaranteed to change your life forever.

So what does the ‘Combination Diet’ has to offer that other diets haven’t done so far?

The details

According to the authors, the Combination diet is designed to provide dieters with flexibility, by choosing what they want to eat and when they want to eat it. How? I guess you can say it is a little bit of a mix and match style. The diet includes tables with food choices for main meals and for additionals. Dieters can choose any foods from the main tables and combine them with any foods from the additional tables as they please.

The idea is that dieters will be following a range of calories depending on how much weight they want to lose. They can then make their food choices and eat within that range of calories.

Does it work?

As a first view it can appear fiddly and confusing. What do I eat with what, calorie counting, how many calories I follow…etc. The authors do provide a detailed user’s guide which explains how to work the diet step by step. Put aside all complicated thinking in its bases is quite simple. You have the food tables and you can mix and match as you please.

In addition, it does provide some flexibility in respect of calories so dieters do not have to be playing around with grams of food to match the exact calorie target every day.

Moreover, it appears to be quite hard to over eat in calories as most of the choices have quite a low calorific content so unless you eat the entire menu at once you should be fine.

The deal

The Combination Diet is actually sold as a package of a bigger deal. What you get is access to a number of services such as calorie counter, food journals and experts’ advice. Money for value seems to be good as part of a package which would either wise cost a lot more than the £19.99 price of the deal. The question to be asked is how user friendly these services are and if services will be updated through time.

The book itself also contains a section for practical weight loss tips and an exercise section which is mainly focused in improving abdominal fitness. Although the tips section is not very big it has some valued points which can be used in everyday practice.

Scientific basis

The authors have included a list of references upon which the diet and the book contents have been based. The diet regime is designed upon the Mediterranean dietary pattern. A number of studies do support that The Mediterranean style of diet, can have a number of health benefits and can lead to weight loss.

It must be noted that what is the ‘Mediterranean diet’ is very hard to define as it includes around 18 countries and their different dietary styles. Some of the main elements considered beneficial and part of the ‘Mediterranean’ dietary pattern is olive oil, ample amounts of plant derived foods (i.e vegetables, nuts), and omega 3s (fish oils). The Combination diet seems to include majority of the ‘Mediterranean diet’ elements and to provide a balance of nutrients for the period it is aimed to be followed for (2 weeks).

In summary Pros and Cons

*Pros*	*Cons*
Good value for money, tide up to a package with a number of online services.	Only available through the internet and someone would require internet access for the services and a computer / book reader for the book.
Balanced healthy style of diet providing a range of nutrients.	It is only for 2 -3 weeks. Dieters could follow it for longer but the menus would become boring after a while.
It has tips for a lifestyle change and ways to eat carry on eating healthy and balanced to sustain *weight loss*.	As with everything new it needs to be tested to see how easy it is in practice.
Provides flexibility for dieters and it should be easy to follow.	Can’t criticise yet but it would be a con if the quality of support and services is poor.
Even if the menus are not to your taste the rest of the services included should still be good enough for the money.	The menus may not be to everybody’s taste.
Has a scientific basis and it has been reviewed and approved by a Nutritionist.	It is not a fast magic pill, but then I doubt that exist. In a healthy form anyway.
Dieters can increase/ decrease portions and amount of food as they please.	It can contain a higher amount of protein so it may not be suitable for some people especially those who suffer from kidney conditions.
It well explained and it is a promising weight loss guide.

Overall outcome…

Well it will not suit everybody but that goes with everything in this world. It is a good solution for those who can’t follow rigid diets and like some flexibility. That flexibility could feel as if you are not on diet at all as it doesn’t really restrict too many foods apart from takeaways, burgers, chips, cakes etc. Well it is a diet after all, for losing weight, so can’t ask too much.

It is not for those who want to lose a lot of weight as it is not meant for a long period although it can be followed for longer if wished and it does include tips on how to continue a healthy diet. In addition, it is not meant for those who want to lose 100lbs in a week.

However, it seems to be a good start for healthy weight loss and lifestyle change and it is part of a good package deal which includes just about everything you may need to lose weight. I guess if you are looking for a healthy multifaceted solution to weight loss and abdominal fat then it is worth trying the Combination Diet.

If you want to ask any questions about The Combination Diet, post your comment below and our experts will reply to the questions.

How to lose thigh fat

2012-01-26T14:09:26Z

So far, we have explained in detail how to lose belly fat but today we are going to analyse how to lose thigh fat. Losing thigh fat is indeed a challenge but we are here to help. Find out which diet is best for reducing thigh fat and which exercises can generate the best results if you want to get skinny legs fast.

How to lose thigh fat – Introduction

You may have heard quite a lot of times the saying that ‘men are from Mars and women are from Venus’. In some aspects of weight gain this saying rings truth. The different ‘sex’ hormones can be responsible for the fact that men and women tend to deposit fat easier in different regions of the body. The area of the thighs is one of them as women have the tendency to store fat in the region of the thighs easier and men in the abdominal region.

These biological differences serve a purpose in nature and have been in some way vital for the human species through time. However, nature did not have America’s next supermodel or the western society, calorie rich diets in mind when evolution was taking place and for some women can be a nightmare.

So what can you do to lose fat from your thighs? To be perfectly honest here there is not a magic solution for losing fat from the region of the thighs. However, there are ways to maximize your weight loss and we have looked into some of them in this article.

Losing thigh fat with the correct diet

Following a weight loss regime will help in reducing your weight and fat from all over the body, including your thighs. There is not such a thing a specific diet which will concentrate on the one specific area and spot fat reduction is a myth. Well I would rather say that there is no scientific evidence to say that it happens. Therefore, when you are on a weight loss program your body will break down fat from all of your body.

You may have seen diets which concentrate on abdominal fat, however, that don’t mean that your body will selectively lose weight only from the abdomen. There can be other factors which can increase fat deposition in the abdomen and a ‘good’ diet would improve some of these factors.

But let’s go back to the scope of this article which is how to lose thigh fat.So what is a correct diet? It is a balanced healthy diet which will improve fat metabolism in general.

Why the type of the diet is important?

If you consume less calories than you use you will lose weight; Yes? Yes that is in part true. However, when you lose weight you don’t lose only fat. You do lose glycogen (sugar stores), water and protein as well as fat. Some types of diets will help in improving the body’s metabolic processes which can translate in your body burning fat as fuel more efficiently, and in addition can be more beneficial for health. Fat stored in your thighs is less metabolically active, in contrast to the abdominal fat, and can be more persistent. The better your body uses fat as a fuel the more fat you will lose.

! Always remember that weight loss does not translate to fat loss only.

Long term diets

I am not a supporter of quick 1 week diets anyway. You can lose some weight on those weight loss regimes but to be honest you lose a lot of water and glycogen rather than measurable significant amount of fat. Now think about it if you want to get rid of persistent fat sitting on your thighs would a quick diet work? The answer is probably not. Opt for a diet which is longer in term.

Diet examples

Studies support that the Mediterranean style diets have positive outcomes for both weight loss and health. Moreover, diets which are lower on carbohydrates and higher on protein are considered good in improving fat metabolism. Such diet examples are the zone diet, the New Atkins diet and the Ducan diet. Always choose the weight loss regime which suits your individual preferences and lifestyle. You can also look at foods that burn belly fat to help you make up your mind.

I don’t need to lose weight; my only issue is the thighs

As I mentioned above, following a healthy balanced diet which will help you improve fat metabolism could be your best bet. You don’t necessarily need to concentrate in losing tones of weight but look into increasing the amount of fat you use as a fuel in place of other fuels such as sugar. Such diet should still provide you with adequate calories, and nutrients that your body needs.

Moreover, your somatotype (in simple words your body shape) does play a role. There a few different formal and informal categorisations of body types and shapes, but in simple words if your shape is ‘bottom heavy’ you have the tendency to store more fat in your thighs, bottom etc. Well you cannot change your body type but you can keep your weight and fitness in a level which will stop your thighs going out of control.

Some tips I have mentioned in previous articles to help you increase fat metabolism are:

Delay having breakfast. The body uses more fat in the morning after an overnight fast and when blood sugars are low. Delaying breakfast can help you increase the amount of fat you burn as a fuel.
Have times of fasting and feeding. Basically all it means is don’t skip meals however, avoid eating a lot of little meals all the time. This can help the body to use all the different fuel systems and it uses fat and sugars as fuels (amongst others).
Cut down on sugars. The body loves using sugar as fuel as it is quite easy to use. The more sugar you consume the more the body depends on using sugar and it finds it harder to mobilise the fat reserves.
Drink green tea. Some studies have shown that green tea can help in increasing weight loss. This doesn’t mean that only drinking green tea will make miracles. It is in addition to a weight loss regime, or if you are just following a healthy balanced diet everyday and are in an adequate for your needs calorie range.
Drink coffee. Similarly with green tea, coffee is considered to help in increasing the fat you mobilise as fuel. However, do not over consume coffee as it can have negative effects in your nervous system.

How to lose thigh fat with exercise

Apart from following an adequate diet, in order to lose thigh fat fast you should consider taking on some exercise. Again spot fat burning doesn’t really work; however exercise can have 2 effects regarding your thigh fat.

First: It can increase the fat you burn and can help with any weight loss results. With exercise you use calories during the actual exercise and during recovery. After a bout of exercise the body uses calories in order to repair and build the muscles, replenish its stores etc. As you build your muscles in time you increase your resting metabolic rate. The more muscle mass you have the higher your metabolic rate which means that the more calories you use even when you don’t do anything.

Second: By exercising the area of your thighs, it may not act as burning the fat from that area only but it can help in improving the appearance. As the muscle fitness and mass increases the area will look firmer and it will stop things going south.

Not to forget that exercise is good for your health. It is always recommended to try and exercise at least 4 times a week for any gains, however, I do support that any physical activity is better than no physical activity. Just be aware that the results you will get will depend on how much you put in.

! Always consult the appropriate medical and fitness professionals before taking on exercise.

It is always recommended to follow a full body work out however, bellow are a few exercises as an example.

Tip: For maximising fat burning perform resistance exercises first and aerobic exercises last.

Always start a work out with warming up to avoid injuries. It is best to do a few minutes full body warm up, but if time is limited make sure at least you mobilise and warm the muscle groups and joints you intend to use.

Sample exercises to lose thigh fat

Back leg extension (standing): Standing up hold on to the back of a chair with both hands. Keep legs hip width apart and the knees soft. Push the right leg backwards and raise it as far as it is comfortable without having to lean forward. Keep your back straight but allow for your back to arch as you raise your leg. Keep the exercise slow and controlled. Bring the leg back to the ground. Repeat with the left. (Repeat x 4 on each leg)

Start with using your own body weight and resistance. You can increase resistance by adding ankle weights.

Isometric squats (With or without gym ball): Stand against a wall. Make sure your back and shoulders are straight against the wall. Keep feet hip width apart and place them slightly forward with heels on the ground. Lower yourself to the floor by bending the knees to 90⁰ angle (until your upper legs are parallel to the floor. Shuffle your legs as you lower to the point you feel comfortable and balanced. Hold for the count of 10 and slowly straighten back up. You can perform the exercise by placing a gym ball at your back between yourself and the wall. (Repeat 4 times).

! If you are carrying too much weight squats can place a lot of strain in the knee joints and can result in injuries. Try performing the exercise by lowering only slightly (i.e. 10%) and build the fitness of your muscles. Increase the depth in time or if in any discomfort best avoid the exercise.

One leg circles (side lying): Lay on the floor on one side. Place arm straight under the head and the other across at the front to keep balance. Keep both legs one on top of the other straight. You can bend the leg on the knee closer to the floor slightly for balance. Make sure your body is on a straight line and you do not deviate forward or backwards. Lift the top leg a few inches. Start rotating leg as if you were writing a small circle in the air clockwise for the count of 5. Lower and rest for 30 sec. Repeat 4 times and then do the same exercise with the circles going anticlockwise. Repeat the exercise by laying on the other side, with the other leg in the same fashion. Perform the exercise slow and control. If you find it too hard you can do fewer repetitions.

The Bridge: Lying on the floor supine (preferably use a mat) place your hands on your side and shoulders straight. Bend your knees 90⁰ with the feet flat on the floor, and legs hip width apart. Contract your abdominal muscles (see tips) Tilt your pelvis upwards slowly as you start lifting your back off the floor to form a bridge. Lift as far as comfortable. If you start losing you position you have lifted too far. Hold for the count of five and lower your body back to the ground (release abdominal muscle contraction). Repeat x 4.

Tip: You can practice prior to exercise how to contract your abdominal muscles. Imagine that there is string that goes through your tummy. Contact your tummy as if you were pulling the string and bringing your tummy in. Pull in as far as you can and then start releasing slowly until you find the point you feel most comfortable.

! Remember to keep breathing.

Tip: When you lift your back imagine as if you are peeling your spine off the floor vertebra by vertebra slowly until you reach the height which is within your comfort. To lower imagine as if you are placing your spine back on the floor vertebra by vertebra again. Keep the exercise slow and controlled.

Cycling (Static or outdoor): Cycling is a good aerobic exercise which does not work only the muscles of your lower body. Why not cycle to work or the shops, or take the family and/or friends out for a fun ride. Exercising does not have to be a separate commodity but it can be part of the everyday lifestyle and activities.

Swimming: Plain old swimming in the pool or for the lucky ones in the sea. Swimming is a good all over body aerobic exercise. In the water body weight decreases and is especially good if you are carrying a lot of body weight as it decreases the strain from your joints during exercise. You do not have to achieve 40 lengths from the word ‘go’. You can build on it slowly or even just walk up and down the pool for a start until you feel more able and fit.

Why not try performing some exercises in the water or join a water exercise class?

The above are only suggestions on how to lose thigh fat with exercise. You should always consult the appropriate medical and/or fitness professional before taking on any exercise especially if there are health issues and/or concerns. A fitness professional should be able to ensure that you are performing exercises correctly and in your own lever of ability which will minimise the risk of injuries.

7 best ways to trim your tummy without exercise

2012-01-26T14:10:16Z

Is it really possible to trim your tummy fat without exercise? Exercising is beneficial for most of people. Not only is good for health and weight loss but it also has added beauty benefits. You look fit, trim, everything tends to stay in place and where is meant to be, not to mention that clothes do look good on. Let’s face it though, exercise is not for everybody. Call it luck of time, call it ‘I don’t like it’ or demanding lifestyle, well is not feasible for everybody.

So what can you to get your waistline back in control which does not involve exercise? How can you lose belly fat without spending endless hours in the gym? Read on to find out.

1. Diet

No 1 after exercise is diet. If you are putting on weight it usually indicates that you have eaten one too many. Even if you follow a healthy diet, overconsumption of calories will lead to putting on weight. If you lose weight you will lose belly fat and it usually tends to be the first to go.

Always ensure that any weight gain or increased belly fat is not due to any medical/health reasons. In addition always consult a medical professional before making changes to your diet.

Which is the best diet to lose belly fat? The one diet which suits your individual needs, it is healthy and balanced. Usually diets based on moderate macronutrient intake (moderate protein, fat and carbs) are the best recommended. Personally I am a supporter of Mediterranean style diets, as they tend to provide a variety of nutrients, they can be rich in essential fats (such as omega fats) and research indicates that such diets can be beneficial to health.

2. Cut down on sugars

If you are following a healthy balanced diet for weight loss you are most probably on the way of low sugars. Why cutting down sugars is important? Apart from the calorific value they usually carry, which is quite high, sugars can lead to negative health effects.

Belly fat has been linked with increasing the risk of developing conditions such as insulin resistance, metabolic syndrome and diabetes. On the other hand such conditions can lead to increased belly fat. By decreasing sugar intake you can aid in improving conditions such as insulin resistance which in turn can aid in losing belly fat. It is a matter which is a little bit interrelated and slightly more complicated but is beyond the scope of this article to analyse it in detail.

Be aware that sugar is not just the white or brown powder you add to your coffee. Pastries, pasta, bread etc. are all sugars, or as most commonly referred to, simple carbohydrates.

3. Cut down on foods which make you bloated

If your tummy refuses to fit in the jeans, it may not just be because you have put on weight but could be due to bloating. In general sugars and simple carbohydrates such as white bread, pasta, pastries etc are all guilty of making you bloat which is one more reason to cut down on them. Some nutritionist / dieticians support the theory that complex carbohydrates tend to be better as they are broken down slower (to put it in simple words). However, if your diet is mainly based on carbohydrates, you may benefit from cutting down on them either way.

In addition, consuming too much fibre, grains and legumes can have the same effect. Fibre can have health benefits and is always recommended to be included in everyday diet. However, consumption of large amounts of fibre can lead to gastrointestinal complaints and bloating. The magic word I like to usually use is ‘in moderation’. Fibre is found in vegetables and some fruits as well as grains. Consuming a combination of all foods without going overboard with one or the other should be enough to provide substantial amounts of the nutrients you need and keep any complaints at bay.

If you do suffer from increased bloating and regular gastrointestinal complaints it is always recommended to consult a medical professional. Conditions such as Irritable Bowel Syndrome (IBS), and food intolerances, could be the cause. The appropriate medical professional should be able to advise you on diet and treatments.

4. Cut down on stress and stay happy

Ok I agree that this is easier said than done. I must say that I find nothing more irritable than being stressed and people telling me to relax. However, according to research both stress and depression could have a role to play in the expanding waistlines.

Studies indicate that stress hormones increase appetite for sweet and high calorie foods as well as increasing capacity to store any excess calories. In other words not only it makes you want to eat fatty foods it helps in turning it into fat. Moreover, stress hormones combined with increased levels of insulin are indicated to increase abdominal fat.

With depression the processes may be a little bit more complicated. However, studies similarly show that there is a link between depression and increase in abdominal fat.

Avoiding every stressful situation we all know can be mission impossible especially if you juggling work, family, kids, global recession, hurricanes, and everyday life. Why not try distressing with having some ‘me’ time and maybe have a nice bath or book a massage. If that is hard to do, you can have a glass of wine or practice some breathing techniques which aim to alleviate stress. Alternatively you can go for a walk in fresh air or do some therapeutic journalism.

5. Improve your posture.

Do you remember when your mum used to tell you night and day to stand straight, stop slouching and keep your shoulders back? I do sometimes wonder if anybody did actually did listen to all that… Well slouching will not make you put on weight on your belly as such and if you do stand straight will not make you lose weight as such either. What it will do is actually improve the look of your belly and will help to condition your muscles a bit. Slouching can make your belly look bigger than it is along with all the not good effects on your back, chest etc.

Why not try it and you may see that you may have stopped some of those aches and pains on your back.

6. Liposuction

I will include it but in general I would not recommend any surgical procedures for the purpose of weight loss. Liposuction can be found with a number of different names and can be done with a number of different techniques. In its essence it is the removal of fat deposits from specific areas of the body via a surgical procedure. Depending on the area and/or the amount of fat to be removed the procedure can be performed under general or local anaesthetic.

As with every surgical procedure it carries dangers and it should not be taken lightly. Infections, blood clots, severe bruising and deformations are some of the complications that can take place. The more fat is removed and the less experienced the surgeon is, the more dangers the procedure can carry.

Moreover, unless you remove what makes the fat to be stored it will be back. Is it your diet, your lifestyle, stress lack of physical activity what expands your dress size? Well if it stays the same it will only have the same effect.

7. Tummy tuck

As with liposuction it is a surgical procedure and it carries a number of dangers. Although it is a way to trim your tummy without exercise, I would not recommend it.

Tummy tuck (or abdominoplasty) usually includes carrying out liposuction to remove the excess fat and also removing sections of the skin. As with any major surgery it can put increased strain in the body and it can have fatal results. It can also carry risks of infection, blood clots, scarring and deformations.

In some cases tummy tuck may be necessary or beneficial such as after major weight loss. It is often the case that the skin has lost its elasticity and there are folds of skin left on the body. Apart from beauty purposes the skin folds may be removed for health reasons as well.

Always consult the appropriate medical professional before making any changes to your diet and especially if considering any surgical conditions. In which case do make sure that it is your last option and the benefits do outweigh the risks.

Causes of belly fat and health dangers

2012-01-26T14:11:18Z

Overeating

A simple and straight forward reason for belly fat is just too much food. People consume more calories than they burn and the rest is stored as fat. Over a long period of time they put on weight and become overweight and obese. There are factors such as gender, body type and genetics which will affect the tendency of the body of storing more fat in some parts than others. However, when passing the stage of carrying a few extra pounds, (in general) fat will be stored everywhere. There are no catches here, only the well-known old fashion “too much food too little exercise”.

Solution Bubble
For the old fashion cause there is an old fashion solution. Healthier diet, decrease calorie intake and increase exercise/activity.

Hormones and gender differences

Hormonal imbalances, conditions such as polycystic ovary syndrome (PCOS) and menopause can influence weight gain and also the area in which the body will store fat. For example women during and after menopause tend to store fat in the abdominal area easier. This is mainly due to the hormone changes women undergo during menopause, such as the decrease in estrogens. It must be noted that hormonal imbalances are not exclusive to women, and men can be affected as well.You may have heard the ‘men are from Mars and women are from Venus’ saying. Well is not just an excuse to blame fat distribution on sex differences. Men and women do have differences in the ‘sex’ (steroid) hormones. In simplified terms women have higher levels of oestrogens and progesterone hormones and men have higher levels of androgens such as progesterone hormones. These differences translate into women having the tendency to store more fat around the hip area and men in the abdominal (belly) area.

Solution bubble
Being a man or a woman will not make you put on weight. Excess calorie intake and lack of exercise will (unless you do have hormonal imbalances and/or health conditions).
If you do suffer from any conditions which affect your hormones consult your doctor who can give you options for treatment. In addition, the doctor can advise you for condition specific diets.

Environmental pollutants and estrogens

It has long been established by science that environmental pollutants/chemicals can have disruptive effects in the body’s processes. In the past decade much attention has been given in the effects specific chemicals have in human metabolism and more specific in influencing weight gain and obesity. The ‘Obesogen Theory’ supports that exposure to chemicals which can disrupt the endocrine system (hormonal, metabolic etc), especially during development, can program the development of obesity and other

Solution bubble
Ok so you can’t move to Mars for a pollutant free environment… However, you most definitely you can avoid using to many plastics, or remove food from plastic packaging before placing in the microwave.
In addition, avoid too many soy products and drinking too much beer.

One such chemical believed to influence weight gain and belly fat is the environmental estrogens. In the body estrogen is a ‘sex’ hormone. In very simple words the environmental chemicals tend to mimic the effects of the hormone when in the body. Studies have shown that there is a strong link between consumption of environmental estrogens and weight gain, with more specific increasing fat storage in the abdominal (belly) area. Men seem to be more affected than women. Environmental estrogens can be found in plastics (food containers, bottles etc and can pass in food) and also in some foods such soy products (i.e. phytoestrogens in foods such as tofu, soy milk etc).conditions such as type 2 diabetes. Although, the exact mechanisms of how this happens are not fully understood, it is however accepted that environmental chemicals do influence how and in which areas people gain weight.

Alcohol

There are a number of theories related to alcohol and belly fat. One of the theories relates to the estrogen content of drinks such as beer (see above). Another theory suggests that alcohol influences liver metabolism which leads to storing fat in the abdominal area (belly). However, the exact mechanisms are not fully understood and some research evidence is not as strong.

A more simplified connection is that alcohol does contain high amount of calories. Well a few drinks can accumulate a few extra calories which add up to putting on weight. In addition, it is suggested that alcohol increases appetite and food intake. A few drinks coupled with a calorific takeaway the result: belly fat.

Diseases and conditions

There are certain diseases and conditions which affect metabolism. An example is AIDS; the disease has been correlated with dysregulation of lipid metabolism and increased abdominal fat. With any health complaints, conditions/ diseases a medical professional should be consulted about such issues.

Medication

Another factor which can lead to increased belly fat is medication. There are numerous drugs which can affect metabolism and weight gain. One such example is antidepressants and antipsychotic drugs. Abdominal weight gain could be one of the adverse effects of taking a specific medicine and it may not affect everyone.

Dangers of belly fat

Dangers of belly fat are mainly associated with visceral fat; the kind which is stored deep in the abdominal cavity and in the organs. Visceral fat is considered to be metabolically active and an endocrine organ which means that it produces hormones which are involved in energy metabolism and appetite regulation.

The visceral kind of belly fat has been associated with a number of conditions and diseases. Some examples are increased risk for ’metabolic syndrome’ insulin resistance and type 2 diabetes. The list goes on and on and can include increased risk for cardiovascular disease, liver disease, inflammation, cholesterol, dyslipidemia, and so on, and in general with the metabolic complications of obesity.

It must be noted that you don’t need to be obese to have a high risk of developing any of the above conditions/diseases. Being relatively slim but with a belly can still have the same effect. In additions, visceral fat is the one which you can’t see, and is easy to ignore.

What can you do? Well what about the old classic solution. A healthy diet coupled with increasing physical activity?
Always consult a medical professional if you have any health complaints or concerns and/or before you change your diet or exercise

How to lose belly fat healthy

High Intensity Interval Training And Belly Fat Loss

Introducing High Intensity Interval Training

What is HIIT and why it’s so effective in losing weight

Raising your Resting Metabolic Rate

HIIT and Weight Lifting

How To Get a Firm and Tight Butt

There is no such thing as ‘spot reduction’

Your butt is a group of muscles…

How to get a tight butt through exercise

Lunges

Step-Ups

5 Diet tips for a firm butt

Sample Workout routine

Vegetables that burn belly fat

Belly fat facts

Vegetables that burn belly fat

Eat ample of colourful fruit and vegetables

Cruciferous vegetables

How to lose belly fat with vegetables

A flat stomach for Christmas – diet and exercise tips

5 Diet Tips for a flat stomach

1. Stop Dieting

2. Go Mediterranean

3. Start Now

4. Cut down on liquid calories

5. Go low carb and then enjoy that big meal

4 Exercise Tips for a flat stomach

1. Go Olympic

2. Don’t pile the weights

3. Consult an exercise professional

4. Resistance 1st aerobic last

Can you lose belly fat with Green Tea?

A brief history about Green Tea

Green Tea for Weight loss

How to lose belly fat after pregnancy

Pregnancy weight and belly fat

Belly fat, water retention or just unconditioned muscles?

Breast feeding

A healthy balanced diet v a radical regime

The combination diet for abdominal fat review

The details

Does it work?

The deal

Scientific basis

In summary Pros and Cons

Overall outcome…

How to lose thigh fat

How to lose thigh fat – Introduction

Losing thigh fat with the correct diet

I don’t need to lose weight; my only issue is the thighs

How to lose thigh fat with exercise

Sample exercises to lose thigh fat

7 best ways to trim your tummy without exercise

1. Diet

2. Cut down on sugars

3. Cut down on foods which make you bloated

4. Cut down on stress and stay happy

5. Improve your posture.

6. Liposuction

7. Tummy tuck

Causes of belly fat and health dangers

Overeating

Hormones and gender differences

Alcohol

Diseases and conditions

Medication

Dangers of belly fat

4. Resistance 1^st aerobic last