Jelly Belly. Love Handles. Dunlap Disease. Whatever
you want to call it, the excess fat around your midsection that wiggles and
jiggles in all the wrong places just isn't pretty. Not only is belly fat
unattractive, it can be downright dangerous to your health. Extra fat carried
around your abdomen can increase your risk of heart disease. With so many pills,
potions and programs flooding the weight loss industry today, many people are
left feeling just plain confused about how to effectively reduce belly fat.



The first thing you must know about how to effectively reduce belly fat is that
there is no magic bullet when it comes to weight loss. Reducing body fat levels
requires a three pronged approach that doesn't come from popping diet pills or
gulping down foul tasting drinks. Belly fat also won't come off by trying to
spot reduce only doing sit-ups or crunches. It's just not possible to spot
reduce, so don't waste your time.



So, the question remains, how do you effectively reduce belly fat? Here is a
safe, practical three pronged approach to get rid of belly fat.



1. Healthy Meals. Notice the word diet isn't part of the equation. That's
because the word diet conjures up visions of carrots and celery and not much
else. The word diet gives us nightmares of deprivation and hunger, and that's
not the image we're looking for with permanent weight loss. Just because the
word diet isn't used does not mean you're free to gorge on junk food at will.
Healthy meals consist of lean protein, lots of vegetables, whole grains and some
fruit. Your should consistantly choose foods that are as close as possible to
their natural state.



2. Cardiovascular Exercise. Regular cardiovascular exercise will reduce body fat
levels. Where should you start? Wallking is great cardio! Put your shoes on and
get moving for at least 30 minutes per day. It doesn't matter how fast or how
far you walk in the beginning, the most important point is that you're moving
your body aerobically on a regular basis. If you don't enjoy walking then ride a
bike, rollerskate, jog, run. Participate in whatever aerobic activity you enjoy.



3. Lift Weights. Yes, you did read that correctly! If you're wondering what
lifting weights has to do with effectively reducing belly fat, then read on.
Regular weight lifting has several beneficial effects for those folks trying to
reduce their body fat levels. Muscles burn extra calories. The more muscle you
carry on your frame, the more calories you burn in a 24 hour period which
translates into extra fat burning power. Muscles take up about one third less
space than fat. Muscles give you the power to carry on your daily activities
more effectively and with energy to spare.



Learning how to effectively reduce belly fat isn't a difficult task. The three
principle keys to getting rid of your gut rely on diet, cardiovascular exercise
and weight lifting on a regular basis. Remember, you didn't sprout belly fat
overnight and you can't get rid of belly fat in a day, but you can reduce belly
fat if you're willing to put forth a bit of effort.

I wanted to comment further about Yoga because I
have been doing it for almost a week... twice a day and already feel a lot
better about my progress. Although I still feel stiff and wake up stiff, I
instantly get a loose feeling when I start a 15 minute workout.  

 

I feel like I don't have to worry about the majority of the women because they
are probably already into yoga or would really like to be. The majority of the
guys on the other hand probably think this is a waste of time and to feminine
for them... 

 

Nothing could be further from the truth.

 

The benefits of yoga are 3 fold - 

 

1. Flexibility

 

This is obvious isn't it. But this has to be talked about again... I know a
little redudant. Flexibility will really benefit your body and weight training. 


 

Let's just put it this way. When I wake up in the morning and start my yoga
routine, I bend over for the first time to touch my toes and the stiffness is
incredible. I cannot wait for the morning when I bend down and with the ease of
rubber band just flop right down.

 

That image and feeling that I dream of in my mind keeps me going big time. I am
also really excited to see if this might be the missing step in my person weight
training.

 

The greatest thing about flexibility and yoga is it is by far the greatest range
of motion increaser out there. Whatever you may read, muscle down get longer...
then just get back to moving the way they were meant to move.

 

We are all dysfuncitoned and yoga will cure this!

 

2. Breathing

 

I would easily consider this to be one of the most under appreciated techniques
in fitness. Breathing can make the difference between getting that one extra rep
or saving your head from blood pressure headaches. 

 

Yoga is really cool in that sense because it teaches your to concentrate and
control your breathing. It will actually a lot harder to do at first.
Concentrating on breathing out and breathing in on direction is hard...
especially when you are tired and start to break faster.

 

However in both yoga and weight training, breathing makes your body feel less
restricted. It helps to relax your muscles and make them easier to move.

 

Learn to breathe and don't underestimate the importance of it.

 

3. Mental Power

 

The ability to concentrate and keep your mind focused is huge. Focus will
improve your performance not only in yoga but in weight training. Yoga is so
great because if forces you to focus.

 

I can't even imagine how I would let me mind wander during the routine. I am so
present trying to make the different positions effective that I am always there.
That is a good habit to form.

 

In the gym focusing on your exercise can make the difference between getting
results and just going through the motions. Concentrating on the movements will
actually help your muscle perform them better.

 

The power of the mind!

 

So don't let the zen like image of yoga scare you away, or make you feel like
you are going to be laughed at... once you practice it and improve you will
become a preacher of yoga! The benefits are great for your weight training and
just the range of motion increases are going to be out of this world.

There are many factors to consider when you want to
know how long it takes for you to gain and build muscle mass. Questions like are
you eating enough and the right nutrients to accelerate muscle growth, are you
exercising correctly and regularly and do you have the genes for quick muscle
growth need to be addressed.



In this article, we shall discuss whether you have the genetic make up to gain
and build muscles quickly. Don't despair if you don't because this is only one
of the several factors that determine how long it takes for you to build muscle
mass.



It is certainly helpful to know your body type when you want to build muscles.
By knowing your own body type, you can then plan your nutritional and exercise
program to suit your specific body type to encourage muscle growth.



We shall discuss the 3 common body types and their characteristics here.



• Endomorph: You have naturally big frame body and usually have a round face,
wide hips, big bones and slow metabolism. You are the type that gain weight and
body fat easily. However, you also have potential for gaining muscle mass
quickly. Only problem is that your muscles may be hiding under your body fat
making you look big bulky and clumsy. Your six pack abs is hidden under your
tummy fat is not going to show.



So you will have to build muscles and then burn off the fats to reveal your
muscle definition. That means you will take slightly longer time than the next
body type to show off your muscle gain and mass because you need time to cut
away body fats as well.



• Mesomorph: You are blessed with a naturally muscular body and have wide
shoulders, small waist, athletic body frame structure, low body fat with a
somewhat high metabolism. With your natural predisposition, you can pack on
muscles real fast and are the type that can take up bodybuilding as a career if
you want to. You excel naturally in sports and will always have that sexy and
handsome body that is to everyone's envy.



You are the type that will not take a long time to see your muscle gaining size,
mass and definition. In fact, if you train, eat and rest correctly, you will
visibly see your muscles growing week after week right before your eyes until
you hit a body building plateau.



• Ectomorph: You are the skinny type with small muscles, very very high
metabolism, narrow shoulders, hips and waist. You find it hard to put on weight
and muscles no matter how much you eat. You will need much more greater effort
than others to build muscle mass on your skinny frame. People call you the hard
gainer. You will take a longer time and need extra effort to gain muscle mass.
Although it can be done, it is a constant battle for you because you are
fighting what nature has given you.



Most people fall in between the three types. For example, a person can be a
mixture of Mesomorph and Endomorph or Mesomorph and Ectomorphs.



Now that you have identified your body type, you can then write down your goals,
objectives and the methodology you wish to take to gain muscle mass. By having a
specific body building program to follow, it allows you to take concrete actions
each day to achieve your muscle gain goals.



How long does it take to build muscles and gain muscle mass certainly depend the
body type you have but it will also depend on numerous other factors as well.

There is no magical gizmos or high tech gadgets to help you get your abdominal muscle. You have to exercise to flatten stomach and get a lean, defined six-pack. Your dream of getting a sexy body with flat and trim abs is within your reach! Sculpt up with lower abdomen exercise and get rid of those love handles with exercise. Here is how!

Stomach Muscle Exercise

A good abdominal workout program requires high intensity muscular overload and an increase in intensity progressively. Stomach exercise must be performed carefully so that the lower back is supported properly.

Stomach exercise can help build the entire abdomen region because the upper and lower abdominals are not separated and are connected. Of course, there are some stomach exercises that can help build and strengthen specifically the lower and upper abdominal muscles.
Abdominal exercises can help you also gain strong stomach muscles and back muscles. This can reduce the likelihood of back pains and provide protection against injury by efficient response to stress.

Lets have a deeper look into the muscles in the abdominal area. The Rectus abdominals is the muscle that stretches down the stomach from your ribs to the hips. The external and internal oblique run down the sides of the waist and their job is to rotate the torso and assist the abdominals during curling and twisting movements.

Stomach exercises are needed to tone or harden the muscles in that area. Not only that, the layer of body fat that is covering the abs must be burn off and this could be only done with proper eating plan. Try to increase your protein intake and limit your carbohydrates, eating a low carbohydrate diet is said to be one way of tackling flabby abs along with a sensible abs exercise routine, strength training and cardio exercise.

Stomach exercise

Stomach exercise must be followed religiously and is all about frequency rather than intensity. No exercise must be continued if it leads to pain or extreme discomfort. The best stomach exercise program can also help you achieve a flat and tight stomach. Many an abs exercise can be performed on the floor. Like any other muscles, the abdominal muscles will react to resistance training like bicep curls and crunches.

A simple pelvic tilt performed while sitting in a chair can strengthen your abdominal muscles and help support the back.

Best Stomach Exercises

Crunch

Lay on your back and knees bent, lift your shoulders off the floor. The emphasis is on moving the ribs towards the hips.

Reverse Curl

Lay on your back, bend your knees towards the chest. Keep the hips on the floor. Contract your abdominal muscles at the same time. Your lower abdominal exercise program must include reverse curls.

Leg raise

Single leg raise involves raising one leg from the floor. The double leg raise involves raising both legs from the floor at the same time and this works as an abdominal muscle exercise. Lying leg raises are ideal lower abdominal exercise

Abs exercise with the ball

The stability ball is an effective training device for the abs and lower back. Due to the curve of the exercise ball, the lower abdominal muscles get trained better on account of the greater range of motion.

Bicycle

It was ranked the best abdominal exercise by the American Council on Exercise. When performed with the abs muscles pulled, this exercise does great things for you.

Plank

For this exercise program, you need to position yourself for a pushup and hold the pose. Ensure that your body is in one long, straight line from head to toes.

Captains chair

This abs exercise involves standing on a gym chair and gripping the handholds. Press your back against the head pad and slowly lift your knees towards your chest. The back must remain straight.

Postnatal stomach exercise

A lot of women just cannot wait to get back in shape after childbirth. But before they can participate in any postnatal weight loss exercise program, they have to consult their doctor first.

Pelvic tilts and simple abs contractions are an ideal way to start on a postnatal lower abdomen exercise program. Combined with Kegels exercise, you can get your pelvic floor muscles back in shape. Isometric contractions can even be practiced with the baby on your stomach. Stick to a steady lower abs exercise program and watch the flabby skin harden.

Stomach exercise to flatten stomach

Getting a lean defined six-pack abs is a dream for most of us. Millions of dollars are spent yearly in the process of achieving a flat stomach and trim waistline. There are many gadgets that are sold to those seeking an exercise program getting the stomach fat down.

The first step towards a lean waist and flat stomach is to remove the fat that sits on the abs. A combination of cardiovascular exercise program coupled with a low fat diet aimed at preventing fat can do wonders. Stomach exercise program would include the following:

Forward flexion exercises such as sit-ups and crunches.

Rotational exercises such as trunk rotations and standing twists

Stomach Exercise for love handle

Love handles are a misnomer, as all women would love to shun them. Love handles are the ugly fat belts around the waist. This lump of flesh starts at the side of the bra-line and extends all the way down the back. Aerobic exercise aimed at this region can help you shed those love handles. Exercise for love handles involve exercising the oblique muscles to tighten up the sides of the waist. Abs crunches could also do the same.

Here is an easy stomach exercise for the oblique that you can do at home.

Sit upright with a stick across the back of your shoulders. Twist from side to side. Side bends also work wonders on love handles. Keep at it and watch these muscles firm into place.

The Atkins diet is the most admired of the top 10
diets. This low-carbohydrate diet encourages the elimination of carbohydrates
from your diet. The diet really works and you can munch as much as fats and
proteins you want. However, before starting this diet, study a bit to know the
suitability of this diet for your body.



South Beach Diet



This diet is one of the most successful of the top 10 diets to lose weight. It
is not a low-fat or low-carb diet. Instead, it focuses on consuming the correct
amount of fats and carbs. The diet depends on the glycemic index. It limits the
intake of carbs in the initial two weeks and then re-introduces those carbs with
a low glycemic index. You need to eat three healthy meals daily, along with some
snacks, provided they are healthy enough.



Cabbage Soup Diet



It is also one of the effective of the top 10 diets. The diet contains
insignificant amount of calories. You will observe instant weight loss, if you
stick to cabbage soup diet for a week. The more soup you consume, more pounds
you drop.



Grapefruit Diet



This is the finest weight loss diet for obese people. The advantages of this
diet arrive from the addition of grapefruit to a low-calorie and low-fat diet.



SlimFast Diet



This is also one of the superior of the top 10 diets. The diet restores your
breakfast and lunch meals, with two SlimFast shakes, and puts ahead for a usual
meal for dinner. These low calorie shakes will help you to lose weight.



Other Superior Diets:



Subway Diet



It is also a well-known diet of the top 10 diets. The low fat content in the
Subway sandwiches assist you to lose weight.



The Beverly Hills Diet



This diet reaps the benefits of the natural chemical reaction of foods when
consumed to lose weight. The diet is quite strict, as protein needs to go with
proteins and carbohydrates with carbohydrates only. The diet is exceptionally
restrictive, but motivates rapid weight loss.



3-Day Diet



This is also one of best of top 10 diets. The diet can be ideal to lose weight,
if you can follow a three-day meal plan without wandering from it.



Apple Cider Vinegar Diet



This is one of the sensitive diets of the top 10 diets. Hence, you need to
follow it carefully. It is a low-calorie diet, which stimulates quick weight
loss.



Negative Calorie Diet



This is one of the ultimate types of diet among the top 10 diets to reduce
weight. It includes addition of healthy vegetables to your diet as much as
possible.