Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. Carrying a few extra pounds on your midsection is common -- more than half of Americans have a waist size that's larger than normal, according to research published in the Journal of the American Medical Association in 2014. Stomach side fat -- sometimes called love handles -- is subcutaneous fat, located just under the skin. Estimate your calorie needs either by consulting a nutrition professional or by using an online calculator.
Make sure the calories you get each day are from quality foods -- this helps ensure you meet your nutritional needs as you lose weight, so you can look and feel your best. Use whole grains -- such as quinoa, brown rice, oatmeal and 100-percent whole-wheat bread and pasta -- instead of refined grains, like white rice, white bread and white pasta. Go for unsaturated fats -- like those found in fatty fish, seeds and nuts -- instead of saturated fats found in red meat and processed foods to lose fat, recommends Harvard. Fruits and veggies are staples on diets for good reason -- these foods are high in weight-loss-friendly fiber and relatively low in calories.
Start your lunches and dinners with a small green salad to help fill you up, snack on a piece of fruit or a handful of berries between meals to keep you satisfied, and serve higher-calorie foods -- like grains, fish or lean poultry -- with a large serving of raw, steamed, grilled or roasted veggies to boost your meal size without adding lots of calories. Tone your sides with exercises that work your abdominal and oblique muscles, like side planks, wood chops and Russian twists. Somewhere in the 80's (a time I call the "dark ages of fat loss fitness"), some fitness guru made the mistake of thinking low-intensity exercise was best for fat burning.
But a big piece of a little pie is still a small piece of pie compared to a medium sized piece of a big pie. If you exercise at a high intensity, you will burn a smaller proportion of your calories as fat, that's true. Researchers had one group of subjects do 5 days of LIE cardio and another group did only 2 days of LIE cardio, but also added in 3 days of high intensity cardio. So the LIE workouts lasted longer, and the high intensity cardio sessions burned 400 calories faster. In another even more important study, researchers from Australia compared slow cardio with interval training.
The interval training group would have had a heart rate that went up and down, up and down, for the complete workout. So if you are doing slow, boring cardio at a specific heart rate because you think that will burn fat better, you're going to be disappointed. WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.


MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life. Arm fat can be a major confidence killer for many people, and the one type of fat they would absolutely love to get rid of.
Prev post1 of 3Next   Facebook Twitter Google+ Pinterest Previous article The Reasons You Should Sleep on Your Left Side Next article 10 Foot Care Tips that You Must Follow 28 CommentsL. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech. However, the rounded sides of the abdomen may be partially caused by excess visceral fat pushing out against your abdominal wall.
Then subtract 500 to 1,000 calories to get a calorie intake that will allow you to lose weight. Harvard Medical School recommends a few food substitutions to switch out unhealthy foods for more nutritious options to help you lose abdominal fat. Making this substitution will mean you'll have to avoid calorie-laden fast and processed foods, which will make it easier to meet your calorie goals. They also have a low energy density -- which means they have fewer calories per gram of food -- thanks to their high water content.
Perform moderate-intensity cardio -- which might be a brisk walk, a jog, or a bike around the neighborhood -- for 2.5 hours each week to benefit your health and help you burn more calories, and do strength training twice a week to keep your muscles strong and healthy. They looked at the charts and found that if you exercise at a low intensity and within a specific heart rate zone, then you'd burn proportionately more fat. More on that in a second, but first, let's look at a recent study that compared high-intensity cardio with low-intensity exercise (or what I call, "the LIE").
The slow cardio group exercised for 40 minutes and the interval group exercised for only 20 minutes. After you have toned the rest of your body through rigorous exercise, this type of fat will stick out like a sore thumb.One area that usually acquires such obstinate fat is the arms.
Side bend on back extension bench: Start on your left side leaning against the centre inside of the back extension bench with both of your feet stacked together. Lowering your calorie intake, making a few diet tweaks and getting more active will help you burn that fat and get the physique you want. Visceral fat is the type of metabolically active fat that accumulates deep in your midsection, surrounding your organs and increasing your risk of disease.
Because fiber also plays a role in satiety, switching from white to whole grains means your meals will be more satisfying, so you're less likely to overeat later.
Foods with low energy density can help you lose weight because you feel more satisfied on fewer calories.


Doing more cardio helps further boost your calorie burn for the day, which promotes fat loss.
Based on that alone, you'd expect the LIE group to lose more fat because they exercised in their target heart fat burning zone, right?
Many complain about flab that hangs from the upper arms when holding their hands on their waist or extending an arm around someone’s shoulder.In women, flabby arms may be accompanied by armpit fat, which likely spills over when you wear a strapless garment.
Simple Arm Rotating ExerciseThis is a simple exercise that you can perform individually, or as the first exercise to any arm fat-reduction exercise routine.
Instead, it was the interval group who exercised hard and then had short periods of easy recovery. This will allow you to grip onto something, which in turn will squeeze your muscles, giving your arms some extra flexing action.4. Scissors ExerciseThis is another simple exercise that can also be performed as a first exercise to a routine. The two steps involved are pushing your elbows back and then stretching your arms out.It is a tad more detailed than the others, and hence a good follow-up exercise if it is being performed as part of a routine. Side plank: Lie on your right side on the floor or a mat, placing your forearm in front of you and stacking your feet one upon the other. Push-and-Pull ExerciseAnother effective exercise to help you tone your flabby arms is push and pull exercise.Stand with your thighs and legs apart and bend down slightly at the knees so your buttocks are sticking out backwards.
Return to starting position, and repeat, then do two planks while lying on your left side.3. Standing dumbbell side bends: Stand with feet a little wider than shoulder width apart, right arm hanging down your side with a light weight (dumbbell or jug of water). Bend your left arm slightly so fingers are touching your left temple.Start by tipping over like a tea pot toward your left side as you slide your right arm up your leg and your left elbow toward your left foot, then move in the opposite direction with the dumbbell sliding down your leg.
While you're on the phone, when you're waiting in line, when you're waiting for your coffee to brew, just move around. Thanks JESSICA MATHEW March 27, 2016 at 9:41 am ReplyGood and simple to be followed easily. Ellen April 15, 2016 at 9:54 pm ReplyAnnimated demonstration helped me a lot to understand the right instruction.
Consult with your doctor or other health care provider before using any of these tips or treatments.



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Comments »

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