Enter your email address to subscribe to this blog and receive notifications of new posts by email. For years, I made the silly mistake of doing hundreds of crunches every week just to get rid of my belly fat. Omelets: Eggs aren’t bad, they’re nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. Beans: Black beans, navy beans, refried beans, and lima beans all have 6 or more grams of fiber per ? cup. Berries: Strawberries, raspberries and blackberries are loaded with fiber, which slows sugar absorption, and they’re packed with vitamins that can fight cravings. Cinnamon: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar. Chili Peppers: Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie-burning, stabilizes blood sugar levels which decreases fat storage, and is a potent antioxidant. Wild Salmon: Hands-down one of the best belly-blasting foods because of its protein and high omega-3 fatty acid content. Turns out certain vegetables such as broccoli, cauliflower, brussel sprouts, kale, and cabbage contain special phytonutrients, such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat. Dark chocolate is loaded with antioxidants with nearly eight times the number found in strawberries and it contains stimulants that can have a positive effect on fat burning, including theobromine and caffeine.

Just be sure to avoid the processed, high-sugar junk out there and stick to slow-cook oats. Fiber can clean your system of pounds of “toxic waste” and reduce your belly bulge in a big way. You do between 20 and 25 repetitions of each exercise, using about 50 to 70 percent of your max weight. However, Greek yogurts like Stoneyfield Farms Oikos Greek Yogurt -plain- are loaded with probiotics that fight belly bulge.
With just a few sets, your muscles will be exhausted, but not in the same way that they are when you do strength and power training (4 to 6 reps with 90% of your max weight).But how does it help you burn belly fat?When you lift heavy weights for a few reps, it burns all of the glycogen (sugar) stored in your muscles. This includes wild salmon, free-range chicken, whey protein powders, and most especially grass-fed beef because it contains natural CLA—a fat that studies have actually shown to burn fat. The interesting thing about protein is your body will burn off as much as 30% of its calories after you eat it.
By the time you finish the set of six reps, you will have shred the muscle fibers--but burned very little blood sugar.Now, add a lot more repetitions to your exercise. You'll burn up the muscle-stored glycogen quickly, and move on to glucose once you're done. However, you will keep using your muscles beyond your blood's ability to provide sugar to the muscles, so your liver will have to provide the rest of the energy (it has stored up to 500 calories for just such an occasion).When this happens, your body has to quickly replace the glycogen that the liver has sent to the muscle.

If you aren't eating post-workout, there is no other source of energy for your liver than the fatty adipose tissue around your body. That extra-muscular fat will be broken down, and the fat cells will be turned into fuel to replenish the glycogen your body used. Thus, you burn fat very effectively.Endurance Training Done RightEndurance training is actually quite simple, as all you need to do is perform high repetition exercises with very little weight. This type of training is actually perfect for women, as they are able to tone up their muscles and get in great shape--but without bulking up and looking like the muscle-bound women you see on the cover of bodybuilding magazines.The beauty of endurance training is that you do exercises that involve more than just one muscle group, but you involve as many muscles as you can to ensure the best results. The longer you spend using your muscles, the more fat you burn.If you add some good old-fashioned abs and core exercises into your endurance training routine, you'll start using the muscles beneath the belly fat. Add some fairly light steady-state aerobic exercise (a target Heart Rate of about 50% Max HR) for up to 30 minutes a day, and you've got the magical key to fat burning.

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