Exercise to Lose Belly Fat - 2 Killer Tips for Fast Results

Thursday, 10 April 2014

Have you been unsuccessfully trying to lose belly fat? If so, there is a good chance you might be making some basic mistakes.

In this article, we are going to go over the 2 essential areas that are crucial to have correct if you want to exercise to lose belly fat quickly and permanently.

1. Total body strength training workouts 2-3 times per week.

This can melt fat from your body by gaining muscle and increasing your metabolism!

The more muscle you work, the more calories you will burn. Remember that muscle is the main thing that will burn fat while exercise. Strength training will help you to lose belly fat because the more muscle you have, the more calories you will burn.

Don't make the mistake of doing the common "3 sets of 10" on a strength machine with a minute of rest between each set. It is a better idea to follow more of a "circuit training" structure. Here is an example:

Warm up: 5-10 minutes

1. Pushups - 10 reps

2. 1 arm DB row - 10 reps per arm

3. DB squats - 12 reps

4. Leg curls on stability ball - 10 to 12 reps

5. Side planks - 5-15 seconds per side

6. Hyperextensions - 12 reps

7. Standing DB overhead press - 10 reps

8. Ab crunches on stablity ball - 10 to 15 reps

Go from start to finish, and rest 30-45 seconds between each exercise. Try doing the entire rotation 2-3 times around. This should take no more than 20-30 minutes depending on how much rest time you need.

This workout is just an example to show you what a total body workout looks like. There are lots of different ways to structure a workout like this, but this serves our basic purpose.

With this type of total body workout, you will exercise to lose belly fat as well as gain strength. Whenever you doing total body workouts, you always want to wait a day before doing it again so your muscles can rest and recover.

2. Interval training cardio instead of long, boring, same speed workouts.

Interval training differs from regular "same speed" cardio routines because it is quicker and a lot more fun. It is a great way to exercise to lose belly fat because you alternate between high and low intensities throughout the whole workout. Here is an example:

First 5 minutes: warm-up

2 minutes: slow
30 sec - 1 minute: fast (almost as hard as you can)

-Repeat the "2 minute slow 1 minute fast" 3-6 times.
Last 5 minutes: cool-down

By doing this type of routine, you are making your fat loss workout time shorter and more effective. You will increase your metabolism and you will have a lot more fun burning fat! Do this right after your total body strength training workouts 2-3 times per week.

Be sure to keep your heart rate in mind. Because you are working very hard, you should check with a doctor and make sure this is a safe way for you to exercise to lose belly fat.

Now that you have a structure for how to exercise to lose belly fat. The effort to lose fat does not have to be frustrating and slow. If you exercise correctly and have the right diet, you should be able to lose 1-3 lbs of belly fat each week until you reach your goal!-Tom Gifford

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2 Killer Exercises to Get Rid of Love Handles Fast

Thursday, 31 October 2013

So you are wondering what the best exercises to get rid of love handles are and you're getting bombarded with unnecessary advertisements. If so then I recommend that you read this article in its entirety because I'm going to share with you 2 things you can do that will burn off your fat very quick.

One of the worst areas on our bodies to lose weight is right around the hip area, you know the "love handles" area. If you have to lose weight in this region of your body it may feel like a seemingly unattainable goal. Do not get discouraged though because I want to share with you a couple exercises that will shrink your hip area quickly

Besides having a good diet regimen try these two exercises to get rid of love handles.

Trunk Twists:

This exercise is great because not only can it get rid of excess weight in your hip area but it strengthens your core and lower back.

- Start standing with your feet shoulder width apart

- Reach your arms out to your sides to form a T (helps to have a bar or something similar)

- Remember to keep your head and legs forward the whole time; take a deep breath

- Rotate your body to the left, contract your stomach and oblique muscles, and stretch as far as you comfortable can; hold for a 10 seconds

- Switch to the other side and repeat; do reps of 10 each side

- increase reps, sets, and add weight to the bar when you can.

Oblique Crunches:

This one of those exercises to get rid of love handles that absolutely needs to be in your workout regimen. There are many variations of this particular exercise but the key is to do the one that is easy to you at first and then add on to it as you get stronger. The last thing you need is to get hurt while trying to lose fat in the hips.

- Start by lying on the floor

- Bend your legs so that they are at about a 90 degree angle; make sure your feet are lifted off of the ground

- Place your hands behind the back of your head

- Squeeze your stomach muscles and bring your right elbow to your left knee; hold for 20 seconds (be sure to contract your muscles for the full count)

- Come back to the rest position

- Repeat but this time bring your left elbow to your right knee

- Do a minimum of 10 reps for each side

- Increase your reps, sets and if you can try doing them on a decline bench or pilates ball.

So now you know exactly what exercises to get rid of love handles quickly will work. All you have to do is start of slow and then expand upon these exercises when you get stronger.

These 2 exercises to get rid of love handles fast are great and they will help you to lose weight quickly- Ryan K. Thompson

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