Lose Fat Stomach

We all have the potential to create a ripped midsection but until the layer of fat covering your gut is reduced your abs simply won’t be visible.

So how do you get rid of this layer of fat to expose the amazing abs beneath? Do you need to do 100 abdominal exercises to get it?

Simply put you need to be burning more calories than you consume through a balanced fitness program including weight training and cardiovascular exercising (running, jogging, cycling etc.). Just doing 100 abdominal exercises will not be having much effect as combined with these.

Here we will mention some good exercises that are effective, safe, and can be done almost anywhere. Remember, persistence is the key. Your abs need to be exercised every single day to give you visible results.

Almost any expert can give you a 100 abdominal exercises. Here we mention a couple of easy-to-do, great exercises for flat abs and they are 3 simple free workout routines to get a ripped abs without even doing 100 abdominal exercises every day.

1. Bent Knee Sit-up

Sit down on a sit-up board and hook your feet under the strap. With your knees bent to about 45 degrees put your hands behind your head and your chin on your chest (this will put a slight bow in your back).
From this position, inhale and lie back until your lower back touches the board. Exhale as you raise back up to the starting position.

2. Alternating Twisting Sit-Up

Sit down on a sit-up board and hook your feet under the strap. With your knees slightly bent, put your hands behind your head and your chin on your chest.

Twist your upper body to the right. Retaining this position, inhale and lower your torso down until your lower back touches the board. Return to the starting position and exhale.

Now twist your upper body to the left and repeat the same movement. A movement to the right and left is considered one repetition.

3. Tummy Isometric Crunch

First exhale, and then suck in your tummy as much as you can. Hold this position for fifteen seconds. Then relax and breathe normally.

Visualize moving your bellybutton straight toward your back. Holding in your tummy muscles and tensing your abs is a good way of firming and strengthening them. You will also become more aware of how to control your tummy muscles. Repeat several times. This exercise can be done anywhere, anytime. However, if you have high blood pressure, do not hold your breath for extended periods of time.

You can do these 100 abdominal exercises till the cows come home but they must be part of a good overall workout routine…including cardio work and proper nutrition to lower your body fat percentage.

Also never take for granted the numerous benefits that proper amounts of sleep can give to you. Aside from always feeling refreshed in the morning, you’ll have more energy and motivation to continuing doing these ads exercises to achieve your ripped midsection.

If you have a large layer of body fat covering your abdominals, even the best ab exercise including doing 100 abdominal exercises is not the solution. It is only once this fat layer has been considerably reduced that it is the time to work your way through the best ab exercise list.

Brian Lam

http://www.articlesbase.com/fitness-articles/3-simple-free-workout-routines-to-get-ripped-abs-without-even-doing-100-abdominal-exercises-137465.html

Technorati Tags: Abs Routines, ripped abs

Everyone that is training in the gym wants to have that ripped six pack abs. This muscle group along with the arms and the upper chest is one of the most trained on and on. In fact almost all training routines have some part of abs training.

The truth is ripped six pack abs really enhance your look. It gives you that edge when you put your shirt off. That is why so many focus on it before summer comes up. In order for most guys out there to achieve that goal, here is this one especially effective abs workout exercise:

The Ab-wheel. If you pick 10 guys in the gym and let them give a try on the ab-wheel I bet 9 of them are going to fall flat on their face. For those who don’t know it – it is a small wheel with 2 handles of the both opposite sides. It rotates independently of the handles.

• * To start – kneel down the floor with your knees together. Place the wheel in front of you and grab the handles tightly.
• * Begin rolling the wheel in front of you without moving your knees legs. You should feel the pressure on your abs muscles right now. Extend as far as you can before you have the feeling of falling down.
• * Return slowly to your starting position. Tough right? Expect muscle soreness after this one. Don’t forget to breathe – take a deep breath and exhaling when stretching out (moving forward).
• * A single set is around 8 to 10 reps. When you get better in this one (it will take time) you can change your position from your knees to your feet. This will certainly bring a lot more pressure than the previous knee version.

Start with the knees version especially if you haven’t done anything out of the ordinary abs trainings so far. The muscle soreness will be very tense, so start light and easy. Don’t push to the limit for the first time.

The interesting part of this exercise is that your abs get pressure when stretching out and then contracting rather than only contracting like almost every workout there. So even you might be a strong abs guy, this will bring a new sensation in your muscles, be aware of that.

You can control the intense level of this one with the distance you roll the wheel and the speed you do this. The more you are stretching the more difficult it gets. The more slowly you return to your starting position the more tougher it gets.

This way you will not only get ripped but your abdominal muscles will become very strong and endurable. Regular crunches will seem like nothing when you get good with that ab-wheel. And the funny thing is almost no one uses this wheel tool. It can really make the difference between average and effective abs workout.

Veso Mitev

http://www.articlesbase.com/fitness-articles/1-exercises-to-get-you-ripped-abs-1216735.html

Technorati Tags: get rid of tummy fat, ripped abs

How To get rock hard abs and how to get tight abs are two very frequently asked questions. When searching out a solution you ought to be sure on precisely what your goals are. Are you wanting to achieve the model type six pack look or are you just wanting to get rock hard abs?

The two targets are not so different however they do require a slight difference in focus. Training for rock hard abs implies that you are not overly interested in whether you get ripped or not, in fact you might be training for some type of sport boxing, wrestling or something like that. However if you are wanting a 6 pack then you may have slightly different focus.

If rock hard abs is your target then although diet will be of high importance the training would actually be more important. Great exercises to get rock hard abs include:

All the regular varieties of sit ups and crunches can be done but get a partner to drop a solid basketball on your stomach between each repetition (they can progress over a few weeks to slamming it hard on your abs), activities like rugby and grid iron will ensure your abs also get a good pounded and build toughness in the region., try boxing to the body only – spar with a partner and make full contact the entire ab region will get a thorough pasting and you will get a fantastic aerobic training session too.

If you really desire a six pack then your main focus ought to be on creating a deficit of calories each day by exercising and diet. this is because actually everybody has a perfectly good looking set of abdominal muscles it is just that we have hidden them with a layer of fatty skin and tissue. To be able to view the abs we of course have to lose this fat. Here are a set of quick guidelines that will help you to do so:

1) Eat smaller frequent meals. This helps speed up the metabolism which means you will burn calories faster.

2) Do weight lifting routines. Muscle needs more calories a day than fat tissue does so if you have more muscle you will burn more calories even whilst you are sleeping.

3) Watch your diet. Keep your food intake down although that does not mean starving yourself, you need to keep eating regularly just not in the same quantities as previously.

4) Take part in interval training workouts. Try to complete aerobic training workouts 3-5 times a week for durations of 20-20 minutes and also two weight training workouts a week. This will both increase your metabolism and burn off calories at the same time.

3) Keep on going. although you will not instantly change overnight, two to three months should be adequate to provide some good results if you adopt the above guidelines. So there we have it, our quick guide to how to get ripped fast!

Tim Ryan
http://www.articlesbase.com/weight-loss-articles/how-to-get-rock-hard-abs-1187867.html

Every four years, I look forward to the summer Olympics.  I thoroughly enjoy watching and following the big events.  While rooting on my favorite athletes, I cant help but notice the incredible abdominal development of the gymnasts.

Sure, these gymnasts have great genetics, but I can assure you that they were not born with chiseled six pack abs.  A lot of hard work went into developing those sculpted physiques.

Olympic gymnasts have some of the most amazing bodies in the world, so why is that no one seems to seek out their training methods when trying to get ripped abs?

All you have to do is start your workout with three back flips everyday–okay, just making sure you’re paying attention. Although we don’t need to do everything a gymnast would do in their daily routine we should examine some of the workout regimine to see what we could bring into our own routines.

Throughout my years of training and research I have spent a great deal of time at Olympic training centers and have come to realize that they don’t perform typical ab workouts; I did notice that they perform two specific ab exercises on a regular basis which are listed below:

1. The Hanging Leg Raise- Grab a chin bar with an overhand grip. While initiating movement with your abs, bring your legs up until your shins are just about touching the bar. In a smooth, controlled motion return until waist, hips and legs are completely extended. Repeat exercise.

2. The V-Sit Up- Lie down with hands over head and legs extended. At the same time raise legs and torso and reach your hands towards your feet. Return to starting position fully extended on floor.

Olympic gymnasts not only use these direct ab workouts, they also do an immense amount of indirect ab workouts from full body movements which will work the abdominals in the way they are intended to work.

The basic lesson here is that we must work our whole body in order to work our abs to stabilize our torso. I have listed three full body movements below which you can do right away as they don’t require any fancy seat or back/chest support.

1. Lose the bench press for suspended push ups. Your abs are basically asleep when you lie on your back on a bench but if you switch this up with suspended push ups, the opposite occurs. Suspended push ups work your chest, triceps, shoulders and most importantly the abs.

2. Forget the pulldown for chin ups. Much like when you lie on a bench, when you sit on a pulldown seat your abs don’t work at all. However, when doing a chin up your abs are really fired up!

3. Ditch the leg press for tuck jumps.  Just like the bench press, the leg press puts your abs to sleep because of the bench support.  But the leg press even has a second strike against it.  Since the sled is on guiding rods that only allow it to move linearly, no stabilization or support is needed from your abs.  Tuck jumps, on the other hand, provide a great leg workout AND a great ab workout in one single exercise.

These movements are so powerful because they kill two birds with one stone in the sense that you are working your whole body while getting a serious ab workout.  If you follow the workouts I have listed above, you’ll get ripped abs in no time!

John Alvino

http://www.articlesbase.com/muscle-building-articles/the-how-to-get-ripped-abs-secret-827832.html

Technorati Tags: rock hard abs

 

Instead of the typical ab exercise routines that we see so often with crunches, situps, leg lifts, etc… I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs.

I’m going to show you an example today of one of my favorite ab workouts that doesn’t include any direct ab exercises at all. It’s in a tri-set format (similar to a super-set but alternating between 3 exercises).

Here goes:

1a. Renegade Dumbbell Rows

1b. Front Squats with Barbell

1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of “reps”.

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me… you’ll feel it in the abs!

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body. This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you’ll feel this one in the abs big time!

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each “tri-set” before repeating.

This will give you one of the best ab workouts you’ve ever had without even doing any direct ab exercises. You’ll see what I mean after you try it!

 

THOMPSON STEPHEN
http://www.articlesbase.com/health-articles/the-3-best-ab-exercises-that-are-not-direct-ab-exercises-677558.html

You’re about to learn three “power tips” for burning fat that fitness models, athletes, & high profile personal trainers use to bring out those sexy abs, arms, & thighs in no time…

Honestly, I’m a little sick and tired of hearing the same old “top ten fat loss tips” circulating in magazines and on websites…

You’re smart enough to realize that regular exercise and dieting will help you lose fat, but you’re looking for better advice, something powerful yet easy to follow. The following tips offer the solution you’ve been looking for:

Tip 1:
Replace breads, pastas, & rice with fruits and vegetables. No, this is not the atkins diet, because you are not avoiding carbs, you’re just replacing the “types” of carbs you eat.

Fruits and vegetables provide a very fast burning source of carbohydrates, which means that they are used up by your body for energy rather than being stored and converted to fat.

Basically, by eating fruits and vegetables, you’ll have a lot of energy throughout the day…

Conventional sources of carbs, such as breads, rice, & pasta, are notoriously slow burning sources of carbs, and eventually convert to fat if not fully utilized for energy.

Additionally, most breads and pasta are highly processed and un-nutritious, so its not a good idea to consume them for proper nutrition reasons anyways.

Lastly, fruits and vegetables are 70-80% water, which means that by eating them you’ll stay properly hydrated throughout the day. Also, they are high in fiber and enzymes, so consuming them throughout the day literally causes the fat to “melt away”.

As a general rule, eat at least 10 servings of fruits and vegetables a day! Whenever you have a craving for something sweet, grab a fruit! Don’t underestimate the power of this tip, it is one of the well-kept secrets of fitness models, bodybuilders, and celebrities worldwide.

Tip 2:
Drink at least 16 glasses of PURIFIED water a day.

The truth is, 8 glasses is okay for the average person, but if you want to burn fat as quickly as possible, 16 glasses will get the job done.

Water helps to supercharge your cells, flush out harmful toxins, and boost your metabolism.

Consuming a lot of water makes it hard for the fat to “stick” to your body. However, this doesn’t mean that you can pig out and expect the water to flush away all the fat.

Additionally, by drinking 16 glasses of water a day, you most likely won’t have a need for coffee, since your energy and concentration levels will rise.

Be careful, because tap water is not a good choice. Ideally, you want to drink purified water, either through a commercial filter or boiled. Your very best bet, by far, is natural spring water, since it has the balance of minerals that mother-nature has perfected.

Boxers and athletes drink tons of water a few weeks before “game time”, to get as lean as possible…

Tip 3:
Do 20 Minutes of Light Resistance Training Before Your Cardio…

If you want to burn up to 200% more fat during you aerobic or cardio workout routine, then you must do a light session of weight lifting or resistance training for about 20 minutes.

Your body does not burn fat for the first 20 minutes of any exercise! Thats right, if you run for 20 minutes without doing any exercise before-hand, you will only be burning glycogen, not fat. Glycogen is the source of energy used by your muscles.

Basically, you have to elevate your heart rate for at least 20 minutes before your body starts burning fat…

The best way to elevate your heart rate and kick-start your metabolism is to do light resistance training for about 20 minutes before your cardio routine. What this does is two things:

1) You break that 20 minute “plateau” your body needs to start burning fat.
2) You raise your metabolism 100-200%, which means that while you do your cardio/aerobic routine, you’ll literally burn up to twice more fat.

Resistance, or weight training boosts your metabolism like no other form of exercise, often for a period of 24 hours or more. So, your body will burn fat even while you sleep, as your muscles recover overnight.

Now you know why all those successful “aerobic videos” usually make you use resistance bands or small dumbbells as part of the workout routines.

You can use resistance bands, free weights, or machines. Keep in mind that you must do “light” resistance training so you still have plenty of energy to run or do cardio.

To see fast results from your workout routines, definitely follow this strategy for maximum fat loss.

RECAP: Okay, so lets summarize the three “power tips” for rapid fat loss:

1) Replace breads, pasta, & vegetables with fruits and vegetables.
2) Drink 16 glasses of purified water or spring water a day.
3) Do 20 minutes of light weight lifting (resistance training) before your cardio routine.

The only thing left now is for you to go out and “get em’ tiger”. These specific strategies will drop the pant sizes and bring out the curves faster than you can buy a new wardrobe.

Faisal Khetani

http://www.articlesbase.com/fitness-articles/the-3-hidden-keys-to-rapidly-burning-stubborn-fat-3460.html

Technorati Tags: burn stomach fat

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your system on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise & diet combined group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss. I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

Get the solution to rid yourself for life of this abdominal fat problem by reading more details in the free report below.

THOMPSON STEPHEN

http://www.articlesbase.com/wellness-articles/excess-abdominal-fat-a-serious-danger-beyond-vanity-issue-692723.html

Technorati Tags: how to reduce stomach fat, lsoe abdominal fat

During cardio activities, like karate, I’m told to have your heart rate at a certain percentage. What percentage is right for fat loss during cardio activities?

How do I figure out my max. heart rate?

How do you figure out your heart rate without a heart rate monitor (like the belt or watch thingys). I think you count the times your heart beats for 6 seconds and multiply it by 10.

Thanks to anyone who can help.

Giant Eagle Marc’s

Assuming that you could only do one of the following tasks to improve your fat loss.

If you are looking for the best way to loose weight, check out this blog

http://best-fat-loss-tips.blogspot.com/

Here you can learn the secrets how to loss fat permanently

Hope this help,