Remove Belly Fat

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Medical Science has said that belly fat is one of the
biggest health hazards for men and women. Research has
shown that abdominal fat, particularly around the organs,
will lead to health problems for men. It is imperative
that you lose belly fat in a healthy, natural fashion.

   Diseases that are related to belly fat are: Heart
disease, some types of cancer, hypertension, diabetes,
stroke and insulin resistance.

   Belly fat accumulates on men because of poor eating
habits and physical inactivity. Age plays a part in the
accumulation in both sexes, with the slowing of the
metabolism and menopause in women. Both sexes tend to
thicken in the middle as we age, but excess belly fat can
be lost.

   The two magic words that will help you lose belly fat
are: Diet and Exercise. It sounds kind of simple, right?
It really is. All it takes is a personal commitment to get
rid of that adipose around your middle.

   Strike the term "spot reducing" from your vocabulary.
There is no such thing, even though it was promoted for
many decades by health clubs in the early 20th century.

   Fat is deposited evenly in areas where the body will
store it. So, if you want to lose your belly fat, your
diet will also reduce fat in other areas equally.

   Belly Fat Reduction Diet

   If you cut calories to below your subsistence level,
you body will store more of what you eat as fat because
low calorie levels are an indication of starvation. A
starving person loses muscle tissue before their stored
energy (body fat) gets burned.

   Your calorie intake should be the amount your age, size
and gender indicate is sufficient to maintain your tissue,
organs and functions.

   o For example, a man of fifty years who is average
height and slightly overweight and exercises moderately 3
times per week will need 2,566 calories per day to
maintain his weight. The same man at 70 years needs
approximately 5% less calories.
o He will need to consume 2,053 calories per day to lose weight.
o He will need to consume 1,760 calories per day to dramatically
lose weight.

   o A woman of the same age and circumstances needs 2,338
calories per day to maintain, 1,870 calories to lose
weight and 1,760 calories to lose weight dramatically. A
woman of 70 years needs about 6% less calories to
maintain.

   The tool you need for your belly fat loss diet is a
calorie counter. You can easily get one by downloading it
from a number of sites on the internet. Plan your diet
around the maintenance level for your age and gender,
minus 5%.

   As your muscles get stronger and your tissue more dense
from exercise, you will accelerate your weight loss
because muscle burns up about three times as much energy
as does fat.

   Belly Fat Reduction Exercise Program Strength and
resistance training is important for building muscles. For
a beginner it is sufficient to perform body-weight
resistance exercises. An intermediate or advanced
exerciser should use free weights or weight loaded
machines to perform their exercises.

   o Sports Walking - Beginners should walk at a moderate
pace for 30 minutes per day. As you become conditioned,
pick up the pace.

   o Free Standing Squats - Standing erect with your feet
slightly apart, and your arms extended in front, perform a
full squat until your thighs are parallel with the ground.
Work up to 100 squats.

   o Free Standing Twists - Erect with hands on hips,
twist your body to the left, then to the right. Work up to
100 twists.

   o Calf Raises - With your toes on a piece of 2X4, rise
as far as you can and hold it for a two-count and then
lower your heels until they touch the ground. Work up to
100 calf raises.

   o Push-Ups - In a prone position with your hands at
shoulder width, elevate your body at arm's length keeping
your torso straight. Beginners should start on their
knees. Intermediates should be up on their toes. Work up
to 25 push-ups.

   As you move beyond these beginner's exercises, join a
local fitness center and have a trainer set up a weight
training program.

Gain Muscle & Lose Fat

Most people have some idea of how to increase muscle mass; however, not many of them really know how to lose fat and gain muscle mass.  Gaining muscle is the easy part because all you would have to do is increase the amount of weight you’re lifting on any giving day.

The difficult part is losing the body fat due to this requires self discipline and dedication to eating the right foods.

Science has proven that to more muscle you have the more fat you will burn.  A known fact is that your muscle will require and much as three times the energy to function compared to fat.  One solution to losing those unwanted pounds is to increase muscle mass.  A note for any woman reading this article “remembers it is impossible for you to gain bulky muscle like a men because generically you do not has the testosterone in your system

Another key factor of eliminating fat is having the correct diet.  Eating correct is the hard something due to we must remove all desires for desserts, breads made with flour, candy (snickers-my favorite), soda and any alcoholic libation beverage (alcohol has tons of calories.)  Also, you need to eliminate refined sugars.

A good training program will include a variety of resistance exercises that will challenge every muscle group in your body e.g. (shoulders, arms, legs, chest, core and back.)  You need to set aside at least 30 minutes four times a week at home or your local fitness center dedicated on a focus workout.

If you’re new to fitness, I advise you to seek out an expert for advice on the best way for you to lose fat and gain muscle.  The fitness professionals at you fitness center is logically the best person to seek advice from.  They will provide you a program design to your needs and will work each muscle group to total exhaustion at least once a week.

How Anyone can Lose Fat

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 Oh! That terrible expanding midsection that is linked with middle aged men and women; it comes from deposits of fat cell which appear as we reach our 30ies.  This middle age spread was belief to be the signs of a lifestyle lacking in physical activity.  Researches have found that fat accumulating around the midsection can be damaging to your health.

Recent discoveries show a link between fat surrounding the abdominals to conditions like hypertension, type 2 diabetes, heart disease, forms of cancer and assortment of organ problems.

Please note there are two kinds of fat that surrounds the abdominal.  First is subcutaneous, which is that lovely fat just beneath the skin, this is the fat children love to take hold of when they hug you. Subcutaneous fat actually surrounds the intestines and organs around the abdominals.    Is it not just for vanity we should learn how to lost abdominal fat.  Luckily, both kinds of abdominal fats can easily lost through exercise and diet.  With a slight modification in your eating habits (without going Ninja) you body will naturally burn any extra deposits of adipose.

Our metabolism is sped up during exercise and will we increase lean muscle tissue, which is a contributing factor when trying to lose abdominal fat.

Dieting to Lose Abdominal Fat

It’s imperative to make this note that if you go on a calorie deficiently diet it is actually counterproductive.  Your Paleolithic metabolism react to the reduction in calories by actually storing more fat due to, it thinks your starving. 

With that said, it would make more sense to decrease your caloric intake to between 1,800 and 2,000 calories a day which is to some extent below your body’s maintenance level.

It’s essential to maintain a daily log of your food consumption.  By tracking everything (I mean everything) you eat in order for you to have an accurate understand of your calorie intake.  As a test, one week before you begin your diet log everything you eat, and then when you’re on your diet or modified eating routine make the modifications needed to keep your calories between 1,800 and 2, 000.

It is essential not to consume bad carbohydrates or oils.  One sneaky simple carbohydrate we forget about are items like grains, refined sugars and starches, they will wreck your diet ship.  Also, the removal of food like rice, pasta, bread made from flour from your diet.  One simple rule to remember is “if you read a label and the nutrition label has more than two syllables” DO NOT EAT IT.

In addition, remove fast and any prepared foods from your diet, these are the foods that only require you to warm them up.  These foods are packed with preservatives plus have high-fructose corn syrup.

You should aim to have a diet that consist of vegetables and fruits fresh of course, fish and poultry.  One item you should minimize or eliminate is alcohol and soda, these are empty calories that your body coverts into sugar.

When you start your diet, limit your intake of carbohydrates to approximately 50 grams per day (a useful item to have is a carbohydrate and calorie counter) this is until you begin to lose weight.

When you approach your target weight, you can start gradually evaluating your carbohydrate consumption until your weight stabilizes and you stop losing abdominal fat.  At this point you will be at your maintenance point.

At the beginning of your exercise program, increase your protein consumption to about 25% of your total calories.  Eat protein from good sources such as fish, chicken, beans, legumes and eggs.

I don’t recommend consuming soy products due to, it is not a good biological fit to human flesh.  Also, this will require a larger amount of soy to be consumed to get all the amino acids needed for fat metabolizing and tissue building.

Exercising to Lose Abdominal Fat

Resistance training will build your muscle mass and increase your need to eat more.  As you’re workout keep in mind that your muscles need more energy than fat actually up to three-times as much. 

By joining your local fitness club or gym like 24 Hour Fitness, La Fitness, YMCA, Gold’s Gym or a good personal trainer they will have the capability to design a weight training program for you.  I recommend a minimum of 30 minutes of cardiovascular exercise three times a week to maximize your fat burning efforts.

Put your food where your mouth is

Put your food where your mouth is

Diet for Bodybuilders

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One of the lesser-known facts about bodybuilding is that 80% of your results are based on your diet. Vince Gironda one of the greatest trainer of bodybuilders made this statement many years ago.

He was known as “The Iron Guru” had some fame at bodybuilder himself, however, he is more widely known for helping fledgling bodybuilder named Arnold Schwarzenegger move quickly to become one of the greatest bodybuilders all time.

Beginning in 1950′s through 1997 you, The Iron Guru’s acolytes’ reads like a bodybuilder’s who’s who.

Vince plus content that a bodybuilding diet was the final key to building muscle, and he proselytized this principle, in his multi-decade career as a trainer of champions.

In a nutshell, a bodybuilding diet should focus on the best useable sources of protein, natural carbohydrates in the form of fresh vegetables and fruits, nuts fats and oils. You also need to incorporate supplements that will help growth of muscle tissue and reduce the subcutaneous (under the skin) fat in the body.

Bernard Beverley world famous biologist once declared that 100% of human tissue is organic. How this translates for bodybuilders is that eating a good source of food that are high in biological content is vital for developing and rebuilding tissue as fast as possible. Many people mistake foods high in organic content with protein rich foods, but this is not always entirely the case as not all protein is the same. One key factor to remember is that the meaning of biological content is finding foods that are very similar to the protein contained in the human tissue.

This might come as a surprise to some, a great food source with one of the highest biological content is the lowly egg! Additional foods high in biological content include raw milk, meats such as liver, heart, sweetbreads and kidneys, poultry, fish, lamb and steak. Beans, legumes and some other vegetables are also good sources of protein, so it’s really important to include them in your diet as well.

Soybeans are a good source of high protein and are only 22% biological. One would have to consume a huge amount of soy products to equal the amino acids content of higher quality protein formerly listed. In preparation for a, the Vince Gironda strongly suggested not taking steroids but eating eggs up to three-dozen and a day.

The idea behind this is that this will give your muscles a massive influx of organic protein giving you could quickly repair any muscle tissue damage thus allowing you to obtain greater strength. After six to eight weeks, you should then reduce this amount to one or two per day, as you would have achieved your goal.

On the other hand, other the best bodybuilding diets focus on red meat and fresh vegetables, or one high in dairy products and fish. Each of these methods serves a specific goal, that of loading the system with protein to repair sore and torn down muscle tissue by heavy training sessions. By no means are these long-standing diet plans however,  supplements that Gironda would recommended like kelp tablets ,lipotropic amino acids, desiccated liver, (methionine, choline,inositol, betain which aid’s in the metabolism and digestion of protein) and wheat germ oil. The Iron Guru developed another diet method he put his student on was a special diet cycle in preparation for shows or contests, to rid the body of the final bit of subcutaneous fat.

It’s comprised of four days of 0 carbohydrates followed on the fifth day with regular eating. Then for the next 4 days you’re back to 0 carbohydrates, and on the 10th day back to regular eating. Individuals would maintain this routine switching between 3 and 8 weeks until they achieved muscle vascular and their veins would pop out on the surface.

In summary, a good bodybuilding diet should be focused on good carbohydrates, fats, protein, and fiber. You should strive for 40% natural carbohydrates (eliminate refined starches or sugars) 24% protein, and the balance in fat and fiber.

Just before taking that picture that will make your wife or special person scream, cycling to zero carbohydrates for four days and the fifth day is your cheat day, this routine should not be done for more than 8 weeks. Take appropriate supplements and a good multivitamin, I prefer liquid multiple vitamins due to their bioavailability to my system.

 

Great Chest Workout

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The pectoralis major is the largest muscle group in the upper body. The chest muscles are large slabs spread across the upper torso, so the best chest workout is achieved by using heavy weights in a number of exercises that focus on the upper, lower, inner and outer pecs.

The pecs are “pushing” muscles that tie in closely with your arms and shoulders. When you work your chest, your triceps and deltoids also get some work. The size, spread and depth of your pecs is directly related to the weights used in your training regimen.

Exercises used to develop the pecs

Bench Press – When the chest is the topic of conversation and evaluation, the bench press is the first exercise considered. This exercise may be performed in a variety of ways and using different benches, grips, angles and weights.

The Olympic bar commonly used and the plates are the only commonalities in the types of bench presses.

A wide-grip on the bar while using a flat bench is the basic bench press. The wide grip will put more exertion on the outer pecs. Whether the bar is lowered to the neck or to the chest will determine whether the upper or middle of the pecs is worked.

When the bar is lowered to the middle of the chest and the elbows are kept at the lifter’s sides, the triceps are involved in moving the weight. When the bar is lowered to the neck and the elbows are splayed widely, the frontal deltoids are involved with the pecs.

The bench press may be performed on an incline board and the bar lowered to the neck. This will exercise the upper pecs. When performed on the decline board, the lower pecs are worked.

Parallel Bar Dips – These are very good for working the inner and upper pecs when the lifter’s hands are at shoulder width. Placed wider, the outer pecs and delt-pec tie-in are involved.

Dumbbell Exercises for a Chest Workout – Dumbbells may be used for a number of bench exercises that closely approximate the Olympic bar lifts. They may also be used to perform flies on a flat, incline or decline bench. These are good for stretching the pecs and ripping them up.

Cable-And-Pulley Machine – This device is good for chest finishing exercises like the two-handed crunch, where the exercise begins with arms spread wide and then the handles are brought together in front of the chest, with the arms slightly bent at the elbow.

Bent-Arm-Pullover - This move is performed on a flat bench with the weight on the floor. The lifter assumes a supine position and reaches back over his head for the barbell. Keeping his arms bent, the weight is brought to the chest in a circular motion.

A compound exercise is performed when the weight is then pressed from the chest as a close-grip bench press. The return is back to the chest and then lowered to the floor in a circular motion.

   The best chest workout is to begin with the heavier weight exercises (bench press) and move “down the ladder” through the barbell exercises to the dumbbells and finally to the bodyweight resistance exercises to finish off the pecs.

 

Great Chest Workout

Normal 0 false false false EN-US X-NONE X-NONE MicrosoftInternetExplorer4

The pectoralis major is the largest muscle group in the upper body. The chest muscles are large slabs spread across the upper torso, so the best chest workout is achieved by using heavy weights in a number of exercises that focus on the upper, lower, inner and outer pecs.

The pecs are “pushing” muscles that tie in closely with your arms and shoulders. When you work your chest, your triceps and deltoids also get some work. The size, spread and depth of your pecs is directly related to the weights used in your training regimen.

Exercises used to develop the pecs

Bench Press – When the chest is the topic of conversation and evaluation, the bench press is the first exercise considered. This exercise may be performed in a variety of ways and using different benches, grips, angles and weights.

The Olympic bar commonly used and the plates are the only commonalities in the types of bench presses.

A wide-grip on the bar while using a flat bench is the basic bench press. The wide grip will put more exertion on the outer pecs. Whether the bar is lowered to the neck or to the chest will determine whether the upper or middle of the pecs is worked.

When the bar is lowered to the middle of the chest and the elbows are kept at the lifter’s sides, the triceps are involved in moving the weight. When the bar is lowered to the neck and the elbows are splayed widely, the frontal deltoids are involved with the pecs.

The bench press may be performed on an incline board and the bar lowered to the neck. This will exercise the upper pecs. When performed on the decline board, the lower pecs are worked.

Parallel Bar Dips – These are very good for working the inner and upper pecs when the lifter’s hands are at shoulder width. Placed wider, the outer pecs and delt-pec tie-in are involved.

Dumbbell Exercises for a Chest Workout – Dumbbells may be used for a number of bench exercises that closely approximate the Olympic bar lifts. They may also be used to perform flies on a flat, incline or decline bench. These are good for stretching the pecs and ripping them up.

Cable-And-Pulley Machine – This device is good for chest finishing exercises like the two-handed crunch, where the exercise begins with arms spread wide and then the handles are brought together in front of the chest, with the arms slightly bent at the elbow.

Bent-Arm-Pullover - This move is performed on a flat bench with the weight on the floor. The lifter assumes a supine position and reaches back over his head for the barbell. Keeping his arms bent, the weight is brought to the chest in a circular motion.

A compound exercise is performed when the weight is then pressed from the chest as a close-grip bench press. The return is back to the chest and then lowered to the floor in a circular motion.

   The best chest workout is to begin with the heavier weight exercises (bench press) and move “down the ladder” through the barbell exercises to the dumbbells and finally to the bodyweight resistance exercises to finish off the pecs.