Planking and "Quick Six-Pack Abs"

One simple and effective method to work your core is to engage in exercises like the “plank” or any of its variation that involves your core. This is a good way to lose belly fat and sculpt your body to perfection.

Here is one cool exercise for your core to get that elusive quick six-pack abs.

Begin with the push-up position, where the entire body is straight, like a plank, while only your palms and your toes are in direct contact with the floor.

Then from this position, take your right hand off the floor to shift more of your weight on your left hand so that it supports all of your upper body, and then extend your right hand out your right side without bending the elbows.

After it, continue to lift and turn your right hand even higher, until it is pointing straight up to the direction of the ceiling. Your head and body will have to rotate about 90 degrees in order to achieve this. Keep the “plank” shape with your body in any direction. You should not allow any bending or sagging around the waistline.

Now at this point, only your left palm and feet will be touching the floor. You should hold this position for 5 seconds, while the body is still in a straight position without any bending or sagging in the midsection part of the body.

The next thing to do is to bring your right hand back to the floor. Rotate your body, at moderate speed, back to its starting position, or the push-up position. After it, do the other side. Take your left palm off the floor and repeat the same process. You should maintain this position for five seconds, and then go back to the starting position at moderate speed.

You can do the entire movement six to ten times. Begin with one set of six to ten repetitions, three to four times a week. Then do two sets of 6 to 10 reps the next week. The week after next week, make 3 sets, and on the fourth week, 4 sets.

You can continue to do 4 sets of 6 to 10 repetitions after the fourth week, or 3 to 4 times per week, with a day in between to take rest.

You should do this in order to achieve that six-pack abs to show off in your next summer vacation on the beach.

Take note that walking also helps in achieving your goal of a well sculpt body. And, of course, do that core exercise you need to do! Visit Bellyfatdiet.net to see more of exercises to reduce belly fat.

"Quick Six-Pack Abs" Secrets of Hollywood Stars

When people think of “six pack-abs,” they usually visualize themselves going through endless crunches, or worse, sit-ups. You do not have to go through that to have a chiseled, sexy six-pack abs. Take a break from the crunches or sit-ups, and consider these tips.

Show Them What You Got

If you are standing next to a guy who does not have abdominal muscle development whatsoever, still he or she will still look better than you are because he or she has no bellyfat around the waistline.

If you want your mid-section to look good, the first thing you need to do is to lean out a bit. Note that losing some pounds of fat will immediately make you look leaner and harder, despite the fact that you do not have any abdominal muscle worth showing.

You should also know that even though you have amazing abdominal muscles, as a result of doing years of crunches or leg raises, no one could appreciate that if there is a layer of belly fat covering them.

Therefore, shedding that belly fat away should be your priority, even above building more abdominal muscles.

Walk a Mile in Your Shoes

One of the most effective ways of losing some pounds faster is to start walking more. Walking is actually more effective than running or jogging in losing belly fat as walking bums more fat than muscle, unlike any faster-paced activity like running or jogging.

Faster activities tend to eat up more carbohydrates and protein stored in the body as fuel, in contrast to slower activities eat up more stored fat instead.

Therefore, do some more walking.  If you can, try to walk for thirty minutes each day, even if you break up the walks into multiple 10-minute segments.

One way to do this is to take the stairs instead of the elevators. You can also park a little further away from your destination as long as the environment is safe for you to walk. Try walking during your lunch break too.

Core It

As stated above, if you desire to get that leaner, stronger, sexier body, focus on working your entire core, not just your ab muscles. So, instead of just working the core muscles in front of your body, you have to work out the muscles around your entire midsection, which means including your sides and your lower back muscles.

Take note that developing a stronger core will make you stand taller, move more with grace and a waistline leaner.

You can visit Bellyfatdiet.net if you want more information on exercises to reduce belly fat today!

Why Food is the New Drug

In our society today, it is not the drugs we purchase at pharmacy that most of us are addicted to. Food is our drug today, and food is our therapy. Even if we have that belly fat problem, we need to consume food in order to survive.

We consume food to feel better each day. Often, we reach for the fatty, greasy and unhealthy food. After all, they give the best “comfort”. They rapidly change our body chemistry and give us a better feeling.

Being a food addict is something that most of us will never admit. Now, it is time to do a de-tox. You should not worry because you won’t do the Lindsay Lohan thing because you will not need to check into a detox clinic or a rehabilitation center.

We can do this detoxification at home. And the secret to that is the so-called juicing.

To do this, you should start drinking only vegetable and fruit juice. You should not purchase any juice, unless it is fresh-squeezed without preservatives or any junk added. You can do this detox by having a juicer and juice the fruits and vegetables.

When you do this, you should take your multivitamins throughout the duration of this juice cleanse. In case you need to supplement this juice diet with more protein, you should have some almond milk. Make sure that you get a brand that contains the least amount of carbohydrates and sugar.

The only caveat you need to worry is that, just like any drug detox, you may have some withdrawals during detox. This is due to that fact that your body is addicted or used to simple carbs, sugar, salt and saturated fat.

The only thing you should do is not to give in. This is only done for a week. Think that you are stronger than most people. Just do it and you will reap the results later. This week-long juice diet can do wonders to your overall health and immune system.  This is also a great way to reduce belly fat in women because the body can quickly lose some pounds without the need to deprive the body of the nutrients it needs.

Training Variables to Consider for Your Workout

Do you wonder why many people encounter a frustrating plateau in their training at some point in time? Plateaus take place when suddenly you find yourself weaker than before or you gain an additional couple of pounds despite the workout you are doing. In addition, plateaus occur when you don’t change your training variables over time.

So, what should you do to do avoid plateaus?

You should not stick to the same forms of exercises with the same sets and reps and rest periods. There are different ways to strategically change your training variables in order to maximize your fat loss and bodybuilding exercise. For example, you can change the order or the sequence of exercises, the grouping, type, number of exercises to be done per workout, the amount of resistance, the base of stability, the volume of work, rest period to be done between sets, repetition speed, range of motion, exercise angel, duration and the frequency per week.

Here are other examples of various techniques that you can add to your routine to avoid plateaus:

• You can have 10 sets of 3 with a medium weight, resting only 20 seconds between sets.

• You can try using a heavier weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.

• You can try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.

• You can try making use of a lighter than average weight and do 1 set of 50 reps per exercise

• You can have a workout based on only one full body exercise, like barbell clean & presses or dumbbell squat & presses, and do no other form of exercise except them for an intense 20 minutes.

• You can try a circuit of 12 various workouts covering the whole body with no rest between exercises.

• You can try that same 12 exercise circuit on your next workout, but do the full circuit in the reverse order.

• You can try your normal workouts at a faster repetition speed on one workout and then at an ultra-slow speed on your subsequent workout.

• You can try completing five 30 minute workouts one week, followed by three 1-hr workouts the subsequent week.

• You can try doing drop sets of all of your workout, where you drop the weight between each set and keep doing repetitions with no rest until full muscular fatigue (usually about 5-6 sets in a row).

Avoid plateaus and get rid of that annoying belly fat with intensive workout and strict belly fat diet today! Visit Bellyfatdiet.net for more information on how to lose belly fat diet.

Belly Fat Diet – What You Need to Know

Getting rid of belly fat is important if you have one because belly fat increases the risk of contracting deadly diseases such as cancer, diabetes and cardiovascular-related problems. One way to effectively lose your belly fat is to follow a belly fat diet that can bring about change in few weeks. Below are some tips on who to have a belly fat diet in order to shed away fat in your belly.

Foods to eat

Try to eat more than two of the following foods per meal: legumes like beans and bean pods, green and leafy vegetables like spinach, nuts like almond and walnut, lean meats like turkey and eggs, MUFA rich foods such as olive oil, flax oil and avocado and fruits like grapes, carambolas, guavas and strawberries.

Five to six meals a day

Yes, you read it right! You can have five to six meals a day as long as these meals are intended to curb lack of nourishment and powerful feeling of hunger. If you lack nourishment or you have a powerful feeling of hunger, your body tends to accumulate more fat in a fast way. With five to six meals, you can avoid such conditions.

Check what you drink

Drinking beverages that are carbonated and alcoholic in nature have high calorie content and not nutritious. Such drinks can also slow done the process of burning fat, thus inducing storage of fats in the body. What you can drink are fruit juices, acidophilus milk, vegetable juices and soups and low-fat milk. Fruit juices can be made at home so you can curb down the use of sugar. You can consume 250 ml of fresh fruit juice per day.

Drink plenty of water

Drinking plenty of water is good for the body. Try to drink lots of water at frequent intervals each day. Drinking more than eight glasses of water can help you lose weight. In addition, drinking ice cold water or hot lemon can reduce weight significantly.

Stay away from being hungry and stressed out

Do not starve and do not stress out yourself because they are factors in fat accumulation in your belly. Since you are only dieting, you do not need to starve yourself and if you are stressed, on the other hand, it generates cortisol or a hormone that is responsible for fat in your belly.

In order to get rid of belly fat, you should follow a belly fat diet. Visit Bellyfatdiet.net for more information on how to lose belly fat diet.