what exercises can i do to lose belly fat and thigh fat?
so i asked a question on what to eat will im trying to lose weight, but now i need to know what kind of exercises i can do to lose belly fat and thigh fat. any suggestion on what to do ad how long to do it.
the only way to loose fat is thru aerobic exercise such as biking, jogging, walking etc. any exercise that raises your heart rate to your target heart rate for 30 minutes continuous. you have enough energy stored up in your muscles to last you 20 minutes- after this time your body will start to burn extra fat that you have stored this is why is critical that you exercise for 30 continous minutes. do the aerobic exercise every day until you get to the desired weight and then exercise three days a week to maintain. if you are having troubles with weight bearing joints such as hips, knees, ankles start out with non weight bearing exercises such as biking, swimming. no amount of sit ups will loose your belly fat- it will only tone your muscle. the hardest part of working out is putting your shoes on. the best time to work out is in the morning. there is not better time to start then today
How To Get Rid Of Belly Fat
One morning you wake up and trudge into the bathroom. When you look in the mirror while scratching your belly you notice that it jiggles. “That’s odd” you think, “I don’t remember it doing that.” And that’s where it starts, the sudden realization that a layer of fat is starting to take up residence on your body, most notably across your midsection.
Your first step is to come up with a plan to deal with this sudden intrusion. But what should you do? Of course, some sort of diet and maybe some exercise. So you start with that, trying to eat less and maybe a little healthier. But mainly you figure if you eat less that means less calories and therefore less fat. Throw in some sit-ups to firm up the old midsection and before long your six-pack will be showing through.
Sounds easy, doesn’t it? And for thousands of people this is the way they try and deal with to much body fat. Everyday thousands of people jump on this bandwagon and everyday thousands of people fall off this bandwagon.
Why?
Because it simply doesn’t work that way. If you want to know how to get rid of belly fat then you have to look at the whole body. It is impossible to lose fat in a particular spot. No amount of sit-ups or crunches will melt that layer of fat away. You’ll just end up with rock hard abs hiding behind a layer of squishy fat. You have to have body wide fat reduction if you ever want to get rid of that extra belly fat.
There are three things you will have to do if you want to get rid of your belly fat.
1. Diet – This has nothing to do with the latest diet fad. This has everything to do with the nutritional value of the food you eat. Your body is a high performance machine. It needs protein, carbohydrates, fiber, and vitamins and minerals to function properly. A lean healthy diet will allow your body to metabolize its fat store more efficiently
2. Core Strengthening Exercises – You must exercise and strengthen all your core muscles, not just your abs, if you want that firm toned midsection. In addition it is vitally important that you also exercise your major muscle groups which include your legs and back. These are the biggest muscles in your body and working them burns more calories then exercising just your abdominal muscles.
3. Cardio/Aerobic Training – The key to getting rid of fat is burning more calories than you take in. Aerobic training combined with the tips above does just that. If you want to get rid of belly fat then get up off the couch and go for a walk, take a bike ride, or play some hoops. Find something you like to do and keep doing it.
If you seriously want to get rid of that extra belly fat then you will need to put in a little work. Changing your diet and starting some form of exercise program is the perfect way to start.
Andrew Bicknell
http://www.articlesbase.com/fitness-articles/how-to-get-rid-of-belly-fat-120821.html
Are You Taking Enough Water With Your Vitamins?
Have you read those instructions on your vitamin bottle that says take with a full glass of water?
Few people realize that an average sized person requires about three quarts of water daily. Water is important because it’s the main transport media of the body. It delivers nutrients to all the cells. Water is also necessary for digestion. Water helps to absorb, assimilate and eliminate. Some amazing facts about water are:
— Your body is about 60 percent water.
— Your muscles are about 75 percent water.
— Your brain is about 75 percent water.
— Your blood is about 82 percent water.
— Your bones are approximately 25 percent water.
You can visualize how much water the average person should drink by thinking of a one-gallon container of milk. Imagine it three-quarters full. That’s how much water their body needs every day. Yet most people don’t even drink one cup of water a day, let alone three quarts. You can determine how much water you need by dividing your body weight by 2. This gives you the amount of water you need in ounces. A two hundred pound man needs 100 ounces of water daily: 200 divided by 2 equals 100 ounces.
The good news is that you get about one quart from the food you eat provided you eat plenty of fruits and vegetables. The other two quarts need to be consumed daily. However, if your main food sources are starchy processed foods, cooked meats and fats, you will need to consume more because these foods contain very little water.
The Body’s Cry For Help
An adequate supply of water is critical. Every function of your body is related to the flow of blood carrying nutrients, hormones and other elements to your tissues. The nutrients go first to the vital organs: your brain, heart, kidneys, liver and lungs.
A shortage of water intake will cause loss of water volume in the cells. This affects the efficiency of delivery of nutrients and excretion of waste products. The result is a deficiency of nutrients in the cells and a build up of waste in those same cells.
When chronic dehydration occurs, the body cries out for help. The symptoms may be detected by a doctor who instead of treating the patient with water, writes out a prescription for the symptoms. You, the patient, rush out to the pharmacy. The medicine then turns off your “signal for help” and temporarily delays your body’s cry for water. This is short lived and the cycle is repeated. Then, another symptom appears and you get a pill for that. If this continues, over time, your kidneys may not function properly and you find yourself having to take these drugs.
Water — The Vital Connection
The essential connection between water and good health can be well illustrated by examining six common heath problems.
1. ARTHRITIS
Sooner or later almost everyone is affected by neck or back pain or by arthritis.
Neck or back pain can be caused by discs wearing out because of insufficient fluid within the disc. Our spine has discs between the vertebra made up of a fibrous material called anulus fibrosus. This is filled with a jelly-like substance called nucleus pulposus. This nucleus pulposus (the fluid inside the disc) supports as much as 75 percent of our upper body weight. The anulus fibrosus supports only 25% of our upper body weight. Thus, when our discs become dehydrated they are more likely to herniate and progress to degenerative disc disease or arthritis.
If you stay in a state of dehydration over a extended period of time, you’re headed for trouble. It’s kind of like driving on an almost flat tire. It will wear faster and eventually blow out.
The material between bones is a smooth material called cartilage. It provides a smooth surface that allows the joints to glide easily during movement. It’s very slick, about five times slicker than ice, and is 80 percent water. Well hydrated cartilage ensures minimal frictional forces and allows the joints to remain healthy. Dehydrated cartilage has increased frictional forces which results in more damage to the cartilage and leads to arthritis.
Drinking two quarts of water every day is preventative medicine to avoid arthritic conditions.
2. HIGH BLOOD PRESSURE
We previously discussed that the body rations water to ensure it is received first by the vital organs (brain, heart, kidneys, liver and lungs). When that occurs, water flow to other areas of the body may be constricted to pump blood to these vital organs first. This may eventually cause the arteries to become constricted, increasing your blood pressure.
This is similar to constricting a water hose. This actually increases the water pressure. Arteries behave in the same way. Simply by increasing your intake of water, you can help open up your arteries, preventing a rise in blood pressure. People with high blood pressure are given drugs to open up or dilate these vital conduits. Water may be the best and most overlooked treatment.
When high blood pressure is detected early enough, drinking two to three quarts of water a day reduce the pressure to normal.
If the disease progresses to the point of causing kidney damage, drinking two to three quarts of water a day may cause edema, which is swelling. It is very important to begin this process early to avoid dependency on drugs.
3. HIATAL HERNIAS
Some doctors have noticed that their women patients almost always develop a hiatal hernia between seven and nine months into their pregnancy. This happened because the growing baby caused the uterus to push against the stomach. When the women would lie down, stomach acid would run up, and they would experience heartburn, indigestion and hiatial hernia symptoms, After they delivered the baby, all the symptoms would usually disappear.
Many middle aged men and women look as though they are nine months pregnant because of excess weight they are carrying. Their stomachs are being pushed up through their diaphragm producing hiatal hernias. These are caused by the weight and increased pressure.
The two best treatments for this condition are meeting your daily water-intake needs and following a weight-loss program. It is important, however, to not drink water for three to four hous prior to bedtime because acid reflux disease is commonly associated with a hiatal hernia. Water taken to close to bedtime may reflux up and cause heartburn.
4. ULCERS
This seems to be a best kept secret. Few people realize that maintaining a proper body water level can greatly relieve ulcer disease.
A person not drinking the required two quarts of water daily is living in a water-deficit condition. Remember the body’s rationing program which delivers precious water to vital organs. When this rationing is going on, there may not be enough left to rehydrate the mucous layer (which is 98 percent water) in the stomach. This mucous layer protects us against stomach acid. The mucous also contains bicarbonate which neutralizes the stomach acid. When plenty of water is consumed, the mucous layer becomes much thicker and prevents the acid from burning the stomach lining.
It’s water, not expensive drugs, that provides lasting relief from ulcers. It has now been proven that most ulcers are caused by bacteria called Helicobacter pylori. Low gastric acid output encourages the growth of this bacteria. Most ulcer medications reduce or neutralize hydrochloric acid, thus encouraging the growth of the bacteria and setting up a vicious cycle.
5. ASTHMA
Can water help reduce the effects of asthma? Yes, it surely can. The bronchial tubes need water to provide moisture in order to prevent constriction.
Asthmatics usually have an elevated histamine level. Histamine is a neurotransmitter that triggers contraction of muscles in the bronchial tubes and symptoms of asthma. Animal studies have shown that as water intake increases, histamine production decreases. Water is also an excellent treatment for allergies since they are also usually associated with elevated histamine levels.
Elevated histamine causes itchy eyes, nasal draining and other allergic symptoms.
6. ALZHEIMER’S DISEASE
Remember, your brain is 75 – 80 percent water. Think about your brain and then think about a plum. Without water, a plum shrinks and becomes like a prune. In the brain, cells may become dehydrated due to lack of water intake. Without sufficient water, the brain may not obtain nourishment, and it may not properly eliminate waste materials. Many doctors believe long-term dehydration by contribute to Alzheimer’s disease. Do you see why you should never allow your brain to become dehydrated?
Here’s Where You Begin
Are you ready to start drinking two quarts of water every day?
— Your skin will look fresher.
— Your mind will function more clearly.
— It will aid in the elimination of waste.
— It will improve circulation.
— It will help prevent numerous degenerative diseases.
Intentionally drinking water day after day will eventually become a habit. In time, you will look at a cup of coffee, a soft drink or a cup of tea and ask for water instead. Your body yearns for pure clean water. So, do drink properly purified drinking water.
To ensure good health, invest in a high quality water purifier. Because good health starts with pure water!
Tom Nuckels
http://www.articlesbase.com/health-articles/are-you-taking-enough-water-with-your-vitamins-95771.html
Learn How To Boost Your Weight Loss Program and Calorie Burning to Get Rid of Obesity
If you want to boost your metabolism, lose weight faster and
keep the weight off, you need to maximize your weight loss
program and calorie burning to get rid of obesity, meaning
stored fat. Weight loss diets are not the only solution to lose
weight, neither exercise alone. An effective weight loss
program includes the combination of a postive attitude, a
balanced diet, weight lifting, aerobic exercise, and having the
right nutritional supplements. Exercises will help you to
keep your body toned and avoid excessive stretch marks for
losing weight.
Let me clarify a myth about weight lifting that helps you burn
more calories. There is a myth that weightlifting will make you
develop big muscles. This is not true. To develop or build big
muscles, you would need to have a detailed weight lifting body
building program. However, practicing basic weight lifting,
including dumbbells, will help you maximize your calories
burning mode and tone your body, not make you look big.
Weightlifting, meaning using weights between 5-50 pounds
approximately, will help you keep lean muscles, improve
strength, muscle definition, flexibility and coordination to
help you lose fat.
Lifting weights actually help you reduce body fat not only
because you burn more calories during the workout, but also
because you continue burning after training.
Hence, an effective way to maximize your weight loss program and
calorie burning is to combine weight lifting and aerobic
exercise. You can do this based on your needs. For example, when
I started my weight loss program at 230 pounds, I did cardio
exercise every day. I started with 10 minutes and gradually
increasing to 60 minutes.
I added weight lifting later because like many, I believed the
myth that I was going to look very masculine by doing weights.
It was only after carefully reading and experiencing with a
basic weightlifting program that I realized how wrong I was.
In fact, I started seeing better results with my weight loss
program when I combined all five ingredients: diet, aerobic
exercise, weight lifting, positive attitude and my
supplements. Most of all, my skin was tighter, and I was not
getting excessive stretch marks as others who were losing great
amount of weight.
Body Nutrients
The other aspect to maximize your calorie burning besides doing
your weights and aerobics is to consume between 15 -30 gr. of
protein within 30 minutes after your workout for muscle
recovery. A good example will be to have a whey protein shake.
Also, drink water throughout your exercise routine to replenish
lost body fluids.
Protein helps you boost your weight loss, increase loss of
body fat while reducing the loss of muscle tissue. Since protein
requires more energy to digest, it burns more calories and helps
your weight loss process.
For example, if your body does not get daily protein and the
essential amino acids on a daily basis, it will steal it from
your existing muscle tissue. Moreover, protein helps you slow
down the absorption of glucose into the bloodstream. In
addition, it reduces hunger because it reduces insulin levels,
making it easier for your body to burn fat. Plus, it promotes
satiety, making you feel full, hence, having less cravings.
However, prior to your workout, make sure you consume enough
carbs to use as body fuel and not feel weak by following an
extreme low carb menu. For instance, if you love pasta like me,
then, this will be the right time to have your pasta dish.
Ideally, have your starchy carbs (pasta, rice, potatoes) before
3 p.m. Cardio exercise will help you burn stored fat.
Bottom line, you must combine all key aspects for a successful
weight loss program; nutritional supplements alone are not the
solution. They work as supplements to help you accomplish your
weight loss goal faster while providing you with nutrients.
Another great way to boost your metabolism and set it for
maximum calorie burning will be to drink green tea. Get your cup
of green tea first thing in the morning, mid morning, and prior
to workout. Besides, it will help you get rid of toxins.
Just do not forget that it is important to consult with your
physician before starting any weight loss program.
Basic Weight Loss Exercise Routine
1. Aerobic exercise 3 times a week (30-60 minutes)
2. Weightlifting every 2 days
However, if you do not resist a 30 minute cardio, start with 5
or 10 minute session. Most important thing is to start doing
your exercise. Enjoy it; do not condition yourself thinking
exercising is a burden. Prepare positively, visualize the
results, how exercising will help you burn that stored fat,
develop that trimmed abs, toned arms, tight buttocks, and toned
legs.
Same with your weightlifting program, start with 2 or 5 pounds
dumbbells, try to set 20 minutes for your dumbbells or if
running out of time, you can do your dumbbells while watching tv
or taking a break from work. Bottom line, it is always better to
do some exercise than none.
Hence, based on my experience and research studies, one can drop
body fat by adding free weight exercises and practicing at least
3 times a week cardio exercises. Some of the basic exercise
using free weights includes lunges, standing dumbbell shoulder
press, standing dumbbell curl, standing triceps overhead
extension, which is great to eliminate those flabby under arms.
Until next time, have a successful balanced weight loss
program and say bye bye to obesity! Welcome the NEW YOU with
a big smile and new wardrobe. In a nutshell, your obesity
solution is not having a fast weight loss diet to gain all the
weight back. Remember, your main goal is to lose weight and
to keep it off. Now, give me a BIG FIVE! You can do it. I am
here to help you! Therefore, cheers to your successful weight
loss plan and maximization of calorie burning!
PS: You can read the following articles for specific exercises
1. Simple Steps to Get Flat Abs – Bye Bye Belly Fat!
http://www.officialoverweightnomore.com/get_flat_abs.html
2. 15 Minutes to Firm Arms – No More Jelly Beans Arms
http://www.officialoverweightnomore.com/15_minutes_to_
firm_arms.html
Before starting any nutritional program, exercise or diet
program, we advise you to consult with your physician.
NOTE: This article may be freely reprinted in your ezines,
ebooks, off-line publications, or on your websites. We only
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remain unchanged.
Anna Overweight No More
http://www.articlesbase.com/weight-loss-articles/learn-how-to-boost-your-weight-loss-program-and-calorie-burning-to-get-rid-of-obesity-2921.html
Why Crunches Do Not Help You to Lose Belly Fat, and What to Do Instead – Lose Belly Fat Now
Crunches do not help to lose abdominal or belly fat. Watch this video to see which exercises a woman over 40 should do instead.
Duration : 2 min 25 sec
How to lose belly fat by detoxing
Learn the 9 must read rules on dieting and weight loss at Visit http://jane25.com/dietnow How to lose belly fat by detoxing
Duration : 3 min 36 sec
How To Lose Belly Fat Easily
Learn how to lose belly fat without any exercise. Visit http://www.killfats.com/lose-weight-diet/how-to-lose-belly-fat/ to read the full article.
Duration : 3 min 42 sec
Stomach Fat Reduction
When you think weight loss, what do you imagine? If youâre like most people, you probably imagine clichés like aerobic classes, tasteless, watered down soups and sticks of celery to eat as a treat (if youâre lucky).
Duration : 14 sec
Rock Hard Abs Without Crunches or Sit-ups
http://www.TrainingLikeanAthlete.com — Lose your gut, strengthen your core and burn fat with this 5 minute workout without doing crunches or sit-ups
Duration : 1 min 10 sec
How To Get Six Pack Abs – 4 Easy Diet Tips
Free Report: http://www.SolidSixPackAbs.com/
More Information: http://www.squidoo.com/how-to-get-solid-six-pack-abs
http://www.SolidSixPackAbs.com – Grab the free report only if you are really interested and serious in getting six pack abs and losing your belly fats.
Duration : 3 min 28 sec