The first thing to understand is there are really two types of belly fat, visceral belly fat and subcutaneous belly fat.
Belly fat is stored when the combination of excess calories meets the hormonal influence of cortisol and insulin.
The single biggest influence over the levels of insulin in your body comes from the amount of starchy and sweet foods you eat. What many people don’t realize is that cortisol is a schizophrenic hormone when it comes to fat loss.
Insulin activity shuts down any fat releasing activity of other hormones like cortisol and therefore accentuates the negative fat storing effects. The fix lies in replacing the sugar and starch with fiber and raising the protein while normalizing the fat.
For exercise, don’t throw away your running shoes, but make your dominant form of activity fast paced metabolically demanding weight training. Saturday- Now you can run, with all the other stuff you did during the week it may help instead of hurt your chances at a 6 pack. Finally, and this is the most important thing and the thing no one ever wants to listen to, you can’t do this with exercise alone. Too often people are spinning their wheels trying to change up their exercise program in an attempt to get rid of the belly fat, when in reality it is the diet program that needs to be manipulated, changed, and experimented with the most.
Integrative Physician, Author The Metabolic Effect Diet, Founder CEO Metabolic Effect Inc., Health, Fitness and fat loss expert. Most people are looking for some special exercises for Abdomen which are effective to make six pack from your belly fat. Pot belly, love handles, spare tire or just plain old belly fat, whatever you call it, you want to reduce it. Reducing belly fat and getting a flat stomach is the product of a full-body workout routine and eating healthy. Obtaining a sleek abdominal area can be a challenging fitness goal to achieve, and even a harder one to maintain, especially as. Even though thousands of people with excess belly fat seem to have gained it out of nowhere, it is the result of a lifestyle without exercise. In the current age of information and technology and all the diets and man-made methods of losing belly fat, you cannot beat good, old fashioned physical activity. Unlike diets and pill popping, exercise to reduce belly fat causes a dramatic increase in your metabolism, which comes from your increase in endurance, allowing for a long term solution for weight loss. Diets and pills can cause certain side effects, where as the only possible side effect that can come from exercise is muscle strain, and that can be avoided through proper instruction and stretching before and after a workout. Recent research suggests that having a varied exercise program is one of the most important aspects to consider for exercise to reduce belly fat. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training.
Hill sprints are basically sprinting up hills and place your body in a safer position than flat ground sprints because of the angle, so there is far less impact.
The important aspect of variable intensity physical training as an exercise to reduce belly fat is the recovery period in between bursts of exertion. Another benefit of variable intensity physical training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs where you maintain the same pace for a specific period of time. If you do go to the gym, varying between high and low intensity intervals on any piece of cardio equipment is yet another training method where you exercise to reduce belly fat via exertion and recovery periods.
Weight training also naturally incorporates short bursts of exertion followed by recovery periods. The key element to exercise to reduce belly fat is to train your body at highly variable intensity rates for the majority of your workouts. If you want to discover the best nutritional advice and exercise to reduce belly fat, check out the Truth About Abs program.
Developed Mike Geary, a Certified Nutrition Specialist and Certified Personal Trainer, the Truth About Abs program is the #1 ranked abdominals ebook in the world with over 539,000 readers in 163 countries to date.
The program addresses the MAIN PROBLEM that 99% of people are facing as to why they cannot see their abdominals, and who want to know how to lose the fat on their stomach. This entry was posted in EXERCISE TO REDUCE BELLY FAT and tagged Exercise to Reduce Belly Fat, how to get flat abs fast, Tips For Losing Belly Fat, truth about abs on March 19, 2013 by Flat Abs. The abdominal exercise group performed 7 abdominal exercises, for 2 sets of 10 repetitions, 5 days a week for 6 weeks. If you think doing endless crunches is going to reward you with "six-pack" abs, think again. Eighty percent of your ability to reduce excess body fat is determined by what you eat, with the other 20 percent related to exercise and other healthy lifestyle habits. You will not see defined abs unless you reduce your overall body fat, and a poor diet will act like a magnet to your excess fat, causing it to cling to you despite all your exercise efforts. One of the most pernicious dietary influences on your weight loss goals is fructose, which hides in so many processed foods and beverages, it can be near impossible to avoid unless you alter your shopping and cooking habits. For more details, if you are interested in reducing your body fat I suggest you review my nutrition plan, which is a comprehensive and step-by-step guide to help you make health-promoting food and lifestyle choices.
I don't want to leave you with the impression that exercise is not important; this could not be further from the truth! This short intense training protocol improves muscle energy utilization and expenditure due to its positive effects on increasing muscle mass and improving muscle fiber quality. Further, several studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session. Again, one of the most time-efficient ways to burn more calories is actually to gain more muscle!
Furthermore, your muscles also participate in the regulation of glucose and lipid metabolism and insulin sensitivity, protecting you against obesity, diabetes and cardiovascular disease. Ab workouts specifically may not help you reduce body fat, but they will provide you with some phenomenal benefits. When you build your ab muscles, it's like developing an internal corset that holds your gut in. Having a strong abdominal wall is very important for optimal body movement and gets increasingly more important with advancing age.
Now you're ready to start incorporating even more techniques into your fitness routine, including those exercises that will directly tone and target specific body areas like your abs.
Core exercises, specifically abdominal exercises, must be done in a variety of ranges of motion, in different angles and positions, in order to engage all muscles.
Traditional exercises, such as a standard crunch with rotation or a standing rotation with a light hand weight. Popular exercise programs that work your core muscles are widely available, and include virtually all the types of yoga and Pilates.


If you're looking to get rock-hard abs, remember that proper dietary choices is your first step, but from there a comprehensive fitness program and targeted ab exercises will help you achieve your goal.
FITNESS DISCLAIMER: The information contained in this site is for educational purposes only.
Having kids calls for a busy, hectic lifestyle and you probably feel that you have no time to exercise.
If you feel that as a busy parent you have no time to exercise, try out the following 5 fitness tips, and you will always have time for health and wellness in your family.
This entry was posted in EXERCISE TO REDUCE BELLY FAT and tagged benefits of exercise, Exercise for Busy People, No Time To Exercise, The Best Ab Workouts For Women, When Should You Exercise To Reduce Belly Fat?
If you want to lose weight, and keep it off, you’ll need a set of weight loss exercises that are as effective as the ancient Samurai warriors.
This entry was posted in EXERCISE TO REDUCE BELLY FAT and tagged benefits of exercise, best exercises to lose weight, Exercise to Reduce Belly Fat, Weight Loss Exercises, weight loss workout plan on March 15, 2016 by Flat Abs.
Some mainstream methods for weight loss and exercise call for going on a strange fad or crash type diet and a heavy reliance on aerobic exercise as the primary and often only method of exercise for fat burning.
Crash diets can work in the short term, but they are based in a short-term mindset and are too restrictive which is not healthy. You need to focus on making a solid lifestyle change with techniques that you can realistically implement, follow and don’t seem like a lifelong prison sentence. This entry was posted in EXERCISE TO REDUCE BELLY FAT and tagged benefits of exercise, best exercises to lose weight, Best Workout for Weight Loss, exercise to lose weight, Weight Loss And Exercise, weight loss workout plan, When Should You Exercise To Reduce Belly Fat? Many people have heard it is all about hormones and others believe it is all about calories.
This is because being deeper in the body it has a greater blood supply and is more sensitive to the fat burning catecholamines than is subcutaneous fat. This is important to understand because those losing weight who take a purely caloric approach may find that the fat around their belly seems to burn off at a much slower rate or lag behind all together. The biggest influence over cortisol has to do with stress levels which are probably most directly related to sleep quantity and quality.
It increases fat storage due to the actions it has on the major fat storing enzyme called lipoprotein lipase (LPL).
The foods with the highest ratio of fiber relative to starch are vegetables (can you say 9 or more servings a day?). While your doctor knows drugs, he or she was not trained in nutrition or exercise so you will have to trust us on this one.  Weight training done the right way is better at burning fat, great for the heart, and keeps you from the number one killer today which is frailty. If you don’t want to do this, that is fine, but just be honest with yourself and admit your nightly sitcom is more important than the six pack you say you want. You could be doing all of the exercise stuff just right and not lose weight or belly fat and perhaps even gain it because DIET IS THE MOST CRUCIAL ELEMENT IN BODY CHANGE AND FAT LOSS. If you are not getting results in fat loss, then no matter how good you are eating, it is not good enough for you, and you are going to have to take it to the next level. Probably you can find several servers of Ab Exercises in English, but we believe that this is the only one simple and well written page with special abdomen training .
A notoriously difficult part of exercises on gym ball body to keep trim, a flat stomach is. As a result, it is impossible to see immediate results when you are just starting to exercise to reduce belly fat. The reason for this is that you do not have to go to a gym and the physical activity required can be done at the comfort of your home or around the area where you live.
This means performing physical activity in bursts of exertion followed by recovery, in other words a stop-and-go movement. One of the most effective forms of exercise to reduce belly fat with variable intensity training is performing wind sprints or hill sprints. That recovery period is crucially important for the body to draw out a healthy response to an exercise stimulus.
One of the key secrets of exercise to reduce belly fat is to use heavier resistance weights.
This will give you the most beneficial response in terms of heart health, fat loss, and muscle maintenance. This program is fully comprehensive with everything you need to know if you are serious about your body. The Truth About Abs program is not just about doing abs exercises. Individuals who carry fat in the abdominal area may suffer from certain health conditions and diseases, for example heart disease, diabetes plus some forms of cancer. Twenty-four healthy, sedentary participants were randomly assigned either to an abdominal exercise group or a control group.
When 24 adults did seven abdominal exercises, five days a week for six weeks, they did not lose any belly fat, or fat anywhere on their bodies, for that matter. So does this mean that it's virtually impossible to get a flat, firm stomach if your diet is based on sugar, fructose and processed junk food -- even if you work out religiously?
By avoiding processed foods in general, and focusing instead on whole, preferably locally grown organic foods, cooked at home, you can plow your way through one of the greatest dietary obstacles there is today. To really maximize your weight loss efforts, combine your dietary changes with high-intensity interval exercises like Sprint 8. In fact, you can actually lose more weight by reducing the amount of time you spend on exercise, as with Sprint 8 exercises, you only need 20 minutes, two to three times a week.
For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. Your abdominals are part of your body's 29 core muscles, which are located mostly in your back, abdomen and pelvis. When you tighten your "inner weight belt," you create more stabilization for your spine, vertebrae and discs, which in turn can significantly reduce back pain and make it easier for you to lift heavy items, twist and turn and perform the movements required for a full life. Strong abs represent a strong center of gravity, which means you'll be more stable and balanced, and less prone to falls.
Now, crunches and sit-ups do have their place, but the world of abdominal fitness has come a long way since you were doing sit-up tests in gym class.
It is also important to understand that what works for one person or body type may not work for another. Earlier this summer I have taken two Pilates lessons a week and have been impressed with the results so far. Push-ups don't just give you a stronger upper body, they also train your abs -- as long as you're doing them correctly. The mental and physical rewards from regular exercise are many, and when you stay active you set a healthy example for your children. The Samurai were elite Japanese warriors and their skills for getting the job done have been referenced in many popular movies.
The trouble is that these methods just don’t work in the long-term and once you go off these diets you end up heavier and more demotivated than ever!


Long repetitive sessions of aerobic exercise are not only boring, time consuming and often ineffective for fat burning but can also bring about a number of other issues, including muscle loss, overuse injuries and muscle imbalances. Here are 5 essential tips for weight loss and exercise that will help you get you the results you want. You can’t pinch it, and those who have a lot of it can have abdominal muscles that feel tight and ridged despite the bulging protrusion. But ironically, it also speeds fat burning by stimulating the major fat releasing enzyme hormone sensitive lipase (HSL). Protein (P) and vegetables (V)  add a high powered hunger suppressing punch with little insulin production. By the way, if you think beans, corn, and potatoes are vegetables, that is part of the problem. If you want change, you have to make change and that change may be much more drastic than you have ever considered. There could be a problem with language for someone, because the server is primary for Czech speaking people. Wind sprints involve moving from a walk or slow run to a faster run and repeatedly reversing the process. This can be a negative option for women as they can tend to avoid weight training with anything but really light weights. It is important for women to understand that regular strength training using will not ‘bulk them up’ (as long as caloric intake is controlled) and it will get them the results that they are looking for much more quickly. It’s about smart training and nutrition strategies to help you lose the fat on your stomach so that you can finally see your abs, and bring out eye-catching muscle tone throughout your entire body.
Fortunately, belly fat could be tackled by acting wisely and taking appropriate measures as quickly as possible. This means that muscle gain increases your body's metabolic rate and allows you to burn more calories, even when you're sleeping. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability. Not only that, but strengthening your abs will allow you to improve your posture by sitting straighter and standing taller.
So the key is to find the variety that works for you, is challenging for you, and produces visible results. You should consult a physician before beginning a new diet or exercise program and discontinue exercise immediately and consult your physician if you experience pain, dizziness, or discomfort. When they are bigger, you are running them here and there, acting as their personal taxi service. Subcutaneous belly fat is above the abdominal muscles and can be pinched.  This is the stuff that hangs over the belt.
Don’t take structured rests, instead push until you can’t and rest until you can (what we call rest-based training). Your metabolic formula is different from everyone else, and you need to stop being the dieter and start being the fat loss detective. In other words, while fat supplies calories by itself, it has little to no impact on insulin production. Sleep (Sl) magnifies this effect by lowering cortisol and increasing human growth hormone (HGH), a fat burning and muscle building hormone.
The number one form of activity is sitting on the couch, and when we are active, we use an inferior method of weight control by choosing jogging over sprinting or weight training.
We all need to look at ourselves and realize while we may be comfortable with our current diet practices and be convinced it is enough, it simply may not be.
Once we think of losing belly fat and having a set stomach, the things that come to our mind do crunches and stomach exercises.
But when fat is added to sugar and starch (think doughnuts, French fries, pizza and burgers) you get a huge fat storing atomic bomb of insulin release. Throw in intense exercise (IE) that favors weight training and interval training (more HGH and testosterone= more belly fat burning) over long duration cardio (more cortisol) and you start seeing the butter drip off. Cheese & yogurts, while high in protein, can add to the fat and sugar burden so a six pack diet uses dairy foods in small amounts only. The point of your nutrition practices where you start seeing losses in belly fat is the point where you start seeing results, NOT the place you are comfortable with. Though stomach exercises are great for toning stomach muscles, they alone might not be very effective in losing belly fat. Insulin and fat also independently raise another fat storing hormone called ASP (acylation stimulating protein). Specific questions about your fitness condition cannot be answered without first establishing a trainer-client relationship. And when they are combined, they drastically enhance another fat storing hormone called GIP (glucose dependent insulinotrophic peptide). Add stress (St) on top of this and the impact is multiplied further forcing excess calories around the belly. Rope JumpingEvery considered that a childhood game for example jumping rope could be good at helping you lose belly fat, rope jumping is an excellent exercise to help you shed inches round the waist. Because it is a very aerobic exercise, jumping rope can help you lose weight all around, such as the weight you carry around your belly.KickboxingAny aerobic exercise can help control your weight and make your heart stronger. Kickboxing, particularly, can really kick your abs fit.Exercise To Reduce Belly FatAir CyclingAir cycling reduces the accumulated fat round the waist.
In order to practice air cycling, lay lying on your back on a flat mat, placing both hands palm down at the sides. Now, slowly lift each of your legs making a cycling movement in mid-air for about 2 minutes. This exercise helps stiffen your abdominal muscles and lose extra fat around your waist.Trunk RotationThis type of exercise helps in maintaining a prominent waist line. Now, slowly lift and twist your torso towards the left side of the knees and next towards right. Continue doing this form of exercise 15 times.Leg LiftingThe lower limb lifting exercise is similar to air cycling for the reason that it strengthens and tones your abdominal muscles. The process for this exercise is as follows: lay down on a flat mat placing both of your hands at your sides. Now, slowly lift both legs into the air until they create a 90 degree angle together with your body.
Stay in this position for about Ten to fifteen seconds and then slowly bring both legs down.



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