5 Best Exercises To Torch Your Flabby Belly

Your body is a machine that you must do your best to take care of, however if you have let yourself build up some extra body fat over the years and you are starting to notice your love handles more often you might not be looking exactly like you had hoped.  I have good news though; you can reduce your body fat faster than you increased it, and start dropping the weight fast.  Adopt these 7 simple-to-start tips and your body will start changing quickly!

1.  Zigzag Your Calorie Intake

Your body stores your food for energy and naturally your body stays prepared for times of possible starvation.  If you consume the same calories each day even while dieting, your body will eventually adjust by lowering your metabolic rate. Your body does this to prevent you from burning off too many calories too quickly (starving).

By adjusting your calories daily, you are able to outsmart your body and start to lose fat without completely stalling your metabolism. With varying your food intake and calories each day, you can keep your starvation mechanism confused enough that you rarely feel hungry and you continue to burn fat.

2.  Use Weights In Your Workout

Weight training helps stimulate fat loss in many ways.  Weight training itself helps burn working out to lose weightcalories naturally; however weight training has another special trick that it performs.  Weight training boosts your bodies resting metabolic rate for up to 36 hours after your workout.

In addition- the more muscle on your body, the more calories you burn daily.

As with most people you don’t want to lose the muscle you have now.  Even if you strictly want to lose body fat you cannot skip using weights in your workouts.  Weight training will ensure that the fat you are losing in your workouts is not muscle-this is key!

3.  Master High-Intensity Interval Traning (HIIT)

HIIT has been on the scene for a while now and the reviews of the positive fat-loss effects of this type of exercise are pouring in.  When done correctly, HIIT increases something called EPOC or (Excess Post-Exercise Oxygen Consumption).  I touched on this in tip number two “boosts your bodies resting metabolic rate”, HIIT however takes this to another level.  HIIT has been proven to increase your resting metabolic rate for up to 48 hours and in some studies has shown increased metabolic rates for up to 72 hours.

HIIT done correctly should leave you almost breathless, sweating and a bit shaky depending on your method of choice.

You will find several articles on this site that detail HIIT, types of HIIT workouts, as well as a few programs that I have used to shed fat.  I cannot emphasize enough the importance of making HIIT part of your workout routine.

4.  Cut Out Some Carbs

There are a lot of low-carb diets on the market. Most people that live a healthy lifestyle usuallygetting rid of fat from your mid section are “for” or “against” carbohydrates in their diets.  Wherever you end up, no matter how you put it, reducing your carbohydrate intake will help you stimulate weight loss.

There is, however, room for carbs in your diet. Timing is critical to make sure that the carbs you do consume are used for energy and not stored as fat.  First thing in the morning you want to replete your body’s energy loss during your slumber, so a small piece of fruit and some oatmeal make a great meal (along with a protein).  Pre- and post-workout meals should contain carbs as well to be used as energy during your workout. You should also focus on consuming some sort of sugar based beverage such as Gatorade or any other type of “fuel” beverage to help feed your energy during the workout and help restore depleted energy stores after your workout.

Another tip when aiming to lose fat is, keep the carbs you do consume “whole”. “Whole” meaning, if it came from the earth naturally you can eat it, it shouldn’t take more than 2 steps to get to your plate.  For instance a potato goes from the ground to your plate, so this is on the list of “okay” carbs. Pasta, on the other hand takes several steps of processing to get to consumption so it is not on the list…you get the idea.

5.  Increase Your Fat Intake

I know this doesn’t sound right does it? Stay with me here.  There are different types of fat, some good, some not as good, and some just plain bad.  We need to focus on the good types of fat.  Consuming the right amounts of good fats with your meals will help you build muscle, lose fat, and keep your body burning fat for energy.

So good fat is what exactly?  Polyunsaturated and the monounsaturated fats are the ones we are aiming for here.  Polyunsaturated can be found in fish and nuts, while monounsaturated fats can be found in items such as peanut butter, egg yolks, fish oil, and olive oil.

Timing isn’t critical here; just make sure you consume some good fats with each meal outside of the workout window (no fat inside the workout window).

50 Ways to Lose 10 Pounds in 1 Week

By Dana Leigh Smith

Trying to lose weight is a lot like cleaning out the basement: It’s overwhelming and near impossible to know where to start—even when you don’t have a ton of weight to lose.

But getting the body you’ve always wanted doesn’t have to be a source of stress. Whether you want to lose the last 10 pounds or the first, there are plenty of ways to reach your goal. To help you get there, we spoke with a handful of celebs that have successfully slimmed down (and kept it off) and dozens of the fitness and diet industries top experts. And since dropping the weight isn’t a one-size-fits-all proposition, we’ve rounded up 50 of their tried-and-tested tips. Read through the list below and pick out a handful you think you can commit to. A few of them are bound to work for you!

1. DON’T DIET

“When clients come to me, many of them have been through the diet wringer. They’ve tried every fad and gimmick and, of course, they’ve failed to maintain long-term success. The key to weight loss is to never feel like you’re on a diet, because diets don’t work. If you feel deprived, you will never make it past a few weeks. The only way to achieve long-term weight loss is to learn to appreciate food as fuel and slowly replaced processed food that cannot properly energize the body with real food that can. After a while this will become second nature and won’t feel like a daily struggle.”

2. SIP THE BLACK DRAGON

“Oolong, or ‘black dragon,’ is a kind of Chinese tea that’s packed with catechins, nutrients that help promote weight loss by boosting your body’s ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits.” — Kelly Choi, author of ‘‘The 7-Day Flat-Belly Tea Cleanse’

3. WORK IN BURPEES

“Burpees are such a great way to activate multiple muscles, get the heart rate up and burn mega calories. In one single burpee, you work your legs, arms and abs and you also elevate the heart rate to increase cardiopulmonary strength. If you’re looking to lose weight, incorporating them into your workout routine is a must.” Kit Rich, celebrity trainer and co-owner of SHIFT by Dana Perri

How to Reset Your Thyroid to Burn Fat and Activate Your Metabolism

It’s estimated that over twelve percent of the population in the developed world will experience a thyroid problem at some point—still more conditions will go mis- or undiagnosed.

The situation has been called “epidemic” by some and the incidence of thyroid cancer has doubled in the last forty years. This is troublesome because the small bow-tie gland in the neck is a primary component of the immune system; if it’s not functioning properly, we become susceptible to an infinite number of illnesses.

The thyroid is responsible for producing hormones that regulate metabolism, heart rate, digestion, muscle control, and brain development. Typical problems with the thyroid are hypothyroidism (under-active) or hyperthyroidism (over-active).

When the thyroid doesn’t produce adequate amounts of hormones—particularly “T3” and “T4” (triiodothyronine and thyroxine)—the metabolism slows, resulting in weight gain, fatigue, increased blood pressure and cholesterol levels, and depression.

Producing too many of these hormones has the opposite effect—uncontrollable weight loss, accelerated heart rate, insomnia, and anxiety.

Environmental and lifestyle factors contribute to a malfunctioning thyroid and, while some are seemingly out of our control, many are not.

Toxin Overload

One important factor in the prevalence of thyroid malfunction is the existence of microscopic fungi in air and food, the over-proliferation of which tax the immune system. These fungi normally live on our skin and in other warm, moist places; mycosis is the term used for an illness that stems from their overabundance internalized via air or through the skin.

This Extremely Effective Diet Plan Will Make You Lose 30 Pounds In 15 Days!

This is one of the most effective diet plans that will surely make you lose 30 pounds in 15 days. Before you decide to take this step in your life, please first consult with your doctor. If he approves that you really need this diet to lose weight, you can get started.

THIS IS THE DIET MENU:

First day:

Breakfast

1 cup of lemon juice without sugar

Lunch

  • 1 boiled egg
  • About 200 ml yogurt (1 cup)
  • 1 orange

Dinner

  • 2 boiled eggs
  • ½ cucumber or small piece of lettuce
  • 2 dl cooked tomatoes or 2 tomatoes
  • 2 pieces of rusk

Second day:

Breakfast

1 cup of lemon juice without sugar

 Lunch
  • 1 boiled egg
  • 1 orange
  • About 200 ml yogurt (1 cup)

Dinner

  • 1 tomato
  • 125 gr boiled beef
  • 1 toasted bread
  • 1 orange
  • 1 cup of coffee or tea without sugar

Third day:

Breakfast

1 cup of lemon juice without sugar

Lunch

  • 1 boiled egg
  • 1 orange
  • About 200 ml yogurt (1 cup)
  • 1 cucumber or 1 piece of lettuce

Dinner

  • 1 orange
  • 1 toasted bread
  • 125 gr boiled beef
  • 1 cup of coffee or tea

“GAIN MUSCLE NOT FAT” FINAL WEEK & HOW TO DO HAMSTRING CURLS

IT IS THE FINAL WEEK OF THE “GAIN MUSCLE NOT FAT” CHALLENGE!

Our group is growing day by day and I am beyond excited to repeat this challenge all over again. Before we do that, we still have to push through this last week of torture though. This week is quite different and the workouts are focused on building muscle while burning a lot of calories. You might be very sore, so listen to your body and take extra rest days.

In this week’s workouts, I want you to perform Hamstring Curls either on the balance ball or using a towel. Sure, you can use the machine too but it does not have as many benefits as the other variations. We all have an hour to an hour and a half maximum to train, so why not make the best out of it and burn as much fat as possible?

If you haven’t tried these variations of hamstring curls, make sure to do so! You will be very sore though, so don’t forget to stretch thoroughly and use a foam roller afterwards.

HIT YOUR HAMSTRING CURLS

Anatomy of your hamstrings and glutes. @askdenizaHamstring Curl is one of the best exercise to isolate the back of the thighs – hamstrings. Strengthening this muscle is crucial for healthy knees. The hamstrings help to bend your knees and are the antagonists to your quadriceps – the front of your thighs. To protect your joints, you should strengthen both muscles, along with your glutes, to create balance in your lower body.

I will shortly cover the different variations of1 Hamstring Curls, but today, I would like to focus more on Hamstring Curls on the Balance Ball or using a towel.

BASIC HAMSTRING CURLS USING A MACHINE

Hamstring Curls are one of the best exercises to target your hamstrings, glutes and entire core. @askdeniza

Picture Credit

This is the most basic of all hamstring exercises. It is very effective to build strength safely and you will solely work your hamstrings. Make sure to contract your core and glutes at all times, as those will get activated as well. As you curl the weight up, don’t let your foot drop down quickly but resist the weight. This is the eccentric part of the motion (because the hamstrings get stretched in this position) and contributes to muscle growth and strength.

HOME HAMSTRING CURLS

Hamstring Curls are one of the best exercises to target your hamstrings, glutes and entire core. @askdeniza

If you don’t have access to a machine, you can do single-legged or bilateral hamstring curls with ankle weights or resistance bands. These are very effective to build shape and strength and should not lack in your workouts. They will also target your glutes and you don’t need much weight for these to feel the burn.

4 Superior Exercises For Crazy Sexy Abs

A flat stomach with perfect abs and a shaped figure is something that requires consistent effort and a series of localised exercises that need to be performed frequently.

4 Superior Exercises For Crazy Sexy Abs

However, for those fighting for the perfect abs, there are times when you feel frustrated at the fact that you don’t have the abs of your dreams. Why is that?

Everyone is capable of getting perfect abs, you just have to know how to do it. Those who fail to reach their goals do so because they don’t know how to design the right routine and they give up.

When it comes to sculpting this part of the body, you need to be smart about it before you begin. For this reason, we’re going to give you the steps for 4 different activities to get started. Give it a shot!

1) Classic crunches

Lie flat on your back with your knee folded so as to make a 90 degree angle. Keep your hands under the sides of your head. Your elbows should be turned out and not inwards. Now lift your upper up to a 45 degree angle. Keep looking straight instead of bending your neck. Come back to lie on the ground, repeat 15 to 20 times.

livestrong.com

2) Side crunches

Lie on your right side with your legs on top of each other with your knees bent. Place your both hands on the side of your head. Crunch up with your side as high as you can, focusing on the movement to work the obliques as much as possible. Repeat 8 to 12 times, switch and repeat on the right side.

livestrong.com

20 Minute Yoga Workout For Weight Loss

Yoga is an incredible form of exercise that can be used for flexibility, strength, and yes, losing weight. 

20 Minute Yoga Workout For Weight Loss | Fitness & Healthy Living | Avocadu.com

It has a profound effect on weight loss and this workout will help burn off belly fatfaster than ever!

This yoga workout for weight loss will also help with energy levels and flexibility, giving the body a renewed sense of purpose and the extra energy to burn more calories.

 

 

 

 

Who is the workout for?

  • Complete beginners
  • People looking to improve their flexibility
  • People looking to use yoga to lose weight

.Here is an introduction into the poses along with instructions and tips on how to do them.

20-Minute Yoga Workout for Weight Loss

Boat Posture - Navasana

1. Boat Pose (Navasana)

Slowly raise your legs up to a 45 degree angle using your arms to help you balance.  Once you feel balanced and steady enough, slowly raise your arms to the outside of the knees.

Hold for 30 seconds. Work towards holding this position for a full minute.

Plank Posture - Phalakasana2. Plank Pose (Phalakasana)

Firmly grip the mat, round the shoulders and upper back, and keep your butt in line with the rest of your body.  Don’t let your body sag at all. Stay firm and tight, and the abs will do all the work for you!

Hold for 30 seconds. Work up to holding it for 2 minutes.

Bridge Variation - Setu Bandha Sarvangasana

3. Bridge Variation (Setu Bandha Sarvangasana)

Begin by laying flat on the ground with your knees bent and heels touching your butt.  Use your glutes and core to lift yourself up and balance on the feet and shoulders.

Reach your arms underneath you and adjust the shoulders so that you can raise yourself higher.  Slowly lift up your right leg and hold.  Make sure your left knee is at a 90-degree angle.

Hold for 30 seconds.  Perform on both sides.

We also have a short video on the health benefits of yoga on our Youtube Channel, The Health Nerd, that you might find helpful!

Side Plank Variation -Vasisthasana

18 Reasons Why You’re Not Losing Any Weight

Even if you follow a fitness routine and you often choose healthier foods, you may not be seeing the weight come off the way you had expected (or hope). While exercising more and eating healthier foods in in themselves are hugely beneficial to your overall health, it can be highly frustrating to not see the weighing scale tip over in your favour. If this is you, there is a good probability that one of the following reasons is standing in the way of you losing weight and getting slimmer.

18 Reasons Why You’re Not Losing Any Weight

1. You Don’t Drink Water (or enough of it)
Besides keeping you hydrated, drinking water on the regular, according to recent studies, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. A small study even found that drinking cool water can speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now that’s a reason to stay hydrated!

2. You Think Walking To and From The Parking Lot Is Enough
A 15-minute stroll is better than nothing, but don’t expect to see dramatic weight-loss results. You’ve got to kick it up a notch — big time — and do at least 30 minutes a day of heart-pumping exercise. Big calorie and fat burners include running, spin class, interval training, hiking, and circuit training.

3. You Eat Too Much Healthy Foods
Nuts, avocados, whole wheat pasta, olive oil, and dark chocolate are all natural and healthy, but they aren’t void of calories. You still need to watch how much you eat of the good stuff. For example, avocado offers a ton of health benefits, but an entire fruit is over 200 calories.

4. You Only Do Cardio Exercises
If you live on the treadmill but never lift a pound, then you’re missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also builds muscle mass and increases metabolic rate. Added bonus: thanks to a revved-up metabolism, you’ll keep burning calories long after you’ve slipped off your sneakers.

5. You Don’t Fuel Up Before Exercising
If you regularly exercise without eating first, you should reconsider: when you work out on an empty stomach, research shows that the calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, but also, you’ll have more energy to push yourself through your workout.

Fit In Just 10 Minutes Per Morning

Everybody wants to exercise their body, But not everyone has the time to do it.

There are many health benefits of exercise, way many than we can ever cover in one post like this one however, we’ve gone pretty wild to list a few of them below:

  • It keeps you fit
  • Helps you stay in good shape.
  • Burn excess or un-needed calories living inside of you.
  • Makes you look young
  • Exercise prevents heart disease
  • Exercise prevents osteoporosis and many more other benefit
While everybody wants to do it, reap the benefits of exercise… Not everybody has the time.

The simple solution might be able to create a or join simple fitness program like this one called PiYo.​

​Think of exercise like you think of a major task in the office.

Break it up into tinier components. ​Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program.

Take these three suggestions into consideration as they’ll be of great help if you’re struggling with taking exercise serious with your busy schedule.

This Incredible Pain Relief Method Is As Simple As Putting A Clothespin On Your Ear

Instead, I prefer to think I have a little more control over my own body, like when trying these pain relief stretches I can do without leaving my chair.

So when I saw this exclusive method for providing minor pain relief using my ears, I was obviously skeptical, but also curious.

I can’t always do stretches in the middle of my office, and I know that the doctor can’t always help with minor soreness — but something as simple as putting a clothespin on my ear? Well, it sounds crazy, but it has to be worth a shot!

While this method should never take the place of medical advice, I will definitely be giving this ear reflexology method a try — whether with a clothespin or just my fingertips.

Did this ear reflexology idea work for you? Let us know in the comments.

clothespin ear reflexology chart

LittleThings / Heeral Chhibber

Scroll through to find the part of the body that is ailing you!

clothespin ear reflexology chart

LittleThings / Heeral Chhibber