Posts Tagged ‘nutrition program’

There are a lot of common mistakes that are made when trying to effectively get rid of belly fat. Losing body fat quickly is certainly not impossible, but a lot of people make it much harder than it actually it by making some very simple mistakes. This article will show you some simple tips for being able to get rid of belly fat and will also give you a great workout to try today.

How to Get Rid of Belly Fat

Tip #1 – Exercise with a lot of intensity!

You have to have intense workouts if you want to get rid of belly fat. Training with intensity will elevate your metabolism and you will still be burning calories long after you are done your workout. This is the essence of taking yourself out of your comfort zone when strength training. If you want to get rid of belly fat, then having more muscle mass will have you burning more calories. The best way to do this is to use “metabolic strength training”.

Here is a good example of metabolic strength training:

20 lunges

10 overhead dumbbell presses

10 pushups

When you have done the above exercises with the exact reps and in that exact order, you have done one “round”. Try doing as many rounds as you can in 10 minutes and only rest when you need to!

Tip #2 – Do interval training after circuit training

Interval training is the best method to get rid of belly fat with cardio. Interval training is more effective, quicker, and more engaging then doing mindless cardio on a machine that seems to drag on and on. If you would like to get a better metabolic result in less time, then interval based cardio is going to be a great change.

With interval training, you simply alternate between high and low intensities in a systematic way. You get to push yourself out of your comfort zone, but you do it in a way where you are in control the entire time. This is great for increasing your overall metabolism (if you work hard enough) and helps you to get rid of belly fat.

Tip #3 – Use a nutrition program that makes sense!

The best thing you can do with your nutrition is to eat smaller meals throughout the day. Eating 5-6 smaller meals is a great way to keep feeding your body with high quality nutrients while never having to feel like you are going hungry. You are eating so often you will prevent sharp spikes in your blood sugar and prevent excess calories from being stored as belly fat.

You want to make sure you plan all your meals around protein. Protein is a key factor in getting rid of belly fat because it requires a large amount of energy to digest it. High quality protein choices to include in your diet are things like chicken, turkey, fish, tuna, etc.

Fruits and vegetables have a lot of nutritional value, vitamins and minerals. These will also help you get rid of belly fat because they are tasty, filling, and are not loaded with calories.

The biggest thing you want to avoid is using a diet where you feel like you have to starve yourself. This is commonly known as a “crash diet“. A crash diet is basically a starvation diet to get rid of belly fat quickly, but it actually works the opposite in the long term. A lot of people eat only one meal a day and try really hard to keep this up consistently. The only thing that this will do for you is slowdown your metabolism and make your body go into starvation mode. You may lose some belly fat but in the long run you will lose muscle mass as your metabolism slows down.

There are lots of thing you can do to help you get rid of belly fat fast, but these are the core essentials with diet and exercise that will have you on the right track.

The 21st Century 6 Pack Abs Training workouts will show you how to get a flat stomach without ever having again having to do any boring crunches or sit ups. To get on the fast track to losing belly fat, visit Get Rid of Belly Fat. Tom Gifford is a Certified Personal Trainer, author, and fat loss expert.

I have a theory that not every one is willing or able to accept that the sole outcome of their fitness and nutrition program is based on personal responsibility. There are a few circumstances in which an individual has no control over their weight gain or weight loss, but for the majority of us our results can be expressed by our resolve.

A few things prompted me to write this article about personal responsibility. One is a television show that I watched last night. Other reasons include a few emails I received this past week and a personal friend’s comments to me. Each of these situations taught me something rather interesting. Something I already knew, but didn’t quite think about until now.

There is a race to melt fat, tone up, slim down, and feel great about your body before the summer hits. Have you noticed an increase in diet pill commercials lately? What about exercise gadget infomercials or new diet books? The dreaded warm weather means many of us are about to bare skin that we’d rather keep hidden.

In this frenzy to shed the weight I have been receiving a bombardment of emails from folks looking for a magic solution. They are convinced I know something they do not.

A few emails this past week blew me away. One of them accused personal trainers of knowing the secret to weight loss, but thought they refused to tell anyone the answer so they wouldn’t lose clients. Another email practically begged me to spill my guts about my training program because the person thought I had a super-duper program that only personal trainers use.

Admittedly I got a bit upset at first. I mean do people actually think personal trainers know the secret to fat loss, but are unwilling to share it with others? Nonsense.

We share it with folks all the time. It’s all about eating well and enough and being active out often. And just for the record my nutrition and exercise routine are the exact same routines I talk about on my site and in my ebook. I actually follow my own advice!

Two other things worth mentioning happened to me within the past week as well. I watched a television show about changing your family lifestyle. The point is to become active and eat healthy so that children grow up healthy. I loved the idea behind the show and that is why I watched. About half way through this particular episode I was in shock.

The children, aged 6 and 11, were actually eating better and becoming more active. They were following the rules the nutritionist had set for them. They were healthier and happier. Guess who was unwilling to change? Mom!

She sat out on her front porch swing, smoking a cigarette, and talking to the camera about how this show was supposed to be for and about her children and not her. Therefore she should be able to eat when and what she wants.

Lastly I had a friend approach me and tell me how lucky I was to be fit. She went on to talk about how she wishes she could go kayaking and hiking as much as I did. She talked about how I am so lucky to work in the fitness industry and what a coincidence it was that I enjoyed my job. She went as far as to say she wishes she could have some of my luck.

Between those few emails, the television show and my friend’s comments it became abundantly clear that many people lack personal responsibility.

Each scenario boiled down to one basic tenet- only you are responsible for you. No one can make you lose fat. Not even me! I cannot force you to stick to an exercise program. I cannot demand you kayak more or love your job. I wish I could, but I cannot.

Only you can make changes in your life. You are the only person who can create a happy, healthy, vibrant, loving and thriving life. I can provide the tools and motivation, but you are the master of your destiny. You are the sole force that determines how successful you will be in your life. Ask yourself these questions:

- Do you love waking up in the morning because you are excited about your day?

- Are you truly happy with your body?

- Are you thrilled with your personality?

- Do you really believe that you are in control of your life?

- Do you acknowledge that your thoughts are not enough? Action is key.

There will be hard times, but with the proper tools, motivation and goals you can and will overcome them.

Personal responsibility is the main success factor in fat loss. It is not luck that I find time to hike and kayak. It is not coincidence that I love my job. We all have 24 hours in a day. How we decide to spend that time really determines our life’s outcome.

Watching 4 hours of television each night is not conducive to you if your goal is fat loss. It’s all about personal responsibility and doing what you know is right for you. So I ask, are you responsible enough to lose fat?

Kimberly Thomas writes articles within the weight loss industry.Learn how to lose the healthyway at http://www.edietfactory.com