Resistance Band Exercises to Flatten Your Stomach

 Resistance Band Exercises to Flatten Your Stomach

By Azeez Shukurat

The use of resistance bands for your stomach exercise routine can be of significant help to get the six pack you want, and to add up to that benefit, there are varied resistant band exercises to choose from. These resistance bands are made of different intensity levels, and this is determined by their color. (Green being the softest level and red the most difficult level). Anyone can start with a band appropriate to their fitness levels and work their way to more difficult ones.
Choosing a high intensity resistance band to start can easily lead to injury, so please avoid that and also before starting your routine consult with a professional to see if you can perform these type of exercises.
Twisting Roll-Back
- Sit on a flat surface - I suggest you use the floor for this resistance band exercise.
- Sit with legs bent and heels on the floor with your toes pointing to the sky.
- Loop the band around your feet, put one end in each hand and put your hands together.
- With a a rolling motion, lower your torso to the floor about 45 degrees. At the same time, twist to one side and spread your hands to the sides.
- Hold for about a second and slowly go back to the starting point of the exercise, reversing the movement and keeping control of your movements.
- Repeat for a set and work the opposite side.
One-Arm Band Pull
- Stand with your feet hip-width apart.
- Hold the band above your head 18 inches apart.
- With your left hand overhead, bring your right hand out and to the right, elbow bent at about a 90 degree angle.
- Hold your left arm still as you contract your abdominals and lower your right arm until your hand is in line with your chest.
- Hold for some seconds and return to the starting position, repeat an entire set and switch to the other hand.
Seated Crunch
- The seated crunch Works the mid-section of our bodies like the traditional crunch but without the strain on the neck and without lying on the floor. The resistance is provided by the bands.
- Sit on a chair with your back straight (preferably a chair with a straight back) and loop your band on the chair.
- Sit with your pressed on the floor and legs hip-size apart..
- Contract your abdominal, bend forward to a 45 degree angle.
- Repeat for an entire set.

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Muscle Mass Building Workout|The Key Exercises

If you're interested in fast ways to build muscle and gain weight in record time, naturally you should ask yourself: "What are the best muscle mass building exercises to accomplish this?"
The answer is simple, but because the market is flooded with so much garbage all you hear or read about is either the latest supplement or "advanced" exercises. If real, solid, steel-like muscles are what you want then anytime you are introduced to a "new" or "advanced" way of performing an exercise, you'll do yourself a world of good by throwing it out the window.
Too many times do I see curious skinny gym members look over at the "gym buff" doing some funky exercise upside down on an exercise ball with one leg up flailing a pair of light dumbbells around thinking that if they learned how to perform that exercise they can look like him. Forget about it. Whether it works for him or not is irrelevant, the bottom line is that this type of exercise or anything like it will NOT work for hardgainers.
If an exercise is "new" I can almost guarantee it is far less effective then the simple, basic muscle mass building exercises. Why? Because all of the best exercises for maximum muscle growth have already been accounted for years ago. They have and always will be the number one exercises for the single purpose of how to gain muscle weight fast. Nothing compares and they will never be bested.
Basic or compound exercises allow you to lift more weight, and the heavier weight you can lift, the bigger you will be. With that in mind, what are compound exercises and which are the best for maximum muscle mass? Compound lifts, or multi-joint lifts, are weightlifting exercises that force you to use more then one muscle group, preferably 3 or more.
For example, the bench press is a compound lift because although the primary muscle used is the chest muscle, your shoulders and triceps are also helping to lift the weight. Tricep pushdowns, however, are what's called an isolation or single-joint exercise. Since this exercise just isolates a single muscle, your triceps, it doesn't stimulate nearly as much muscle growth as a compound lift would. Though there are many different compound exercises, you must focus only on those that stimulate the most amount of muscle and allow you to lift the heaviest amount of weight.
Here are the granddaddy of all compound muscle mass building exercises that you MUST include in your workout if you expect to build maximum muscle mass in the least amount of time:
1) Squats (quads, hamstrings, calves, and also has an effect on most of the upper body)
2) Deadlifts (hamstrings, quads, traps, lower back)
3) Bench Press (chest, triceps, and shoulders)
4) Shoulder Press or Military Press (shoulders and triceps)
5) Bent-Over Rows (back, biceps, lats)
6) Pull-Ups (back, biceps, lats)
7) Bar Dips (chest, triceps, shoulders)
If your workout programs to gain muscle don't include any of these exercises, then don't expect to grow very much, and don't expect to grow at all if you are a hardgainer. Try starting your workouts out with one of these exercises first, before you do any other exercises for that same muscle. This will ensure you exert most of your energy into the most important exercises, the ones that will be most responsible for your growth. For example, if you are training your shoulders, start off with the barbell shoulder press before you do any laterals, shrugs, or any other isolation exercise.
A couple of months ago, a friend asked me why he wasn't gaining any weight and getting any bigger. So I asked him to tell me about his workout. You can probably guess what it was. Sure enough, he was doing about five exercises for each muscle group, mostly isolation exercises. He wasn't doing any lower body exercises whatsoever, and the only compound exercise he was doing was everybody's favorite: the bench press.
So here is what I did: I gave him a simple but proven workout program for fast results that consisted of ONLY compound exercises, which in fact doesn't look too much different from the list of muscle mass building exercises above. I told him to just do a few sets of each exercise a few times a week and to focus on just adding weight to the bar every week. Did he grow? About five weeks later he e-mailed me back and told me of his improvements. He weighed 18 pounds heavier and added around 20 to 30 pounds to each of the compound exercises I told him to do.
Is this a common result? Those who are willing to work hard on just a few compound exercises can expect results like this, even hardgainers. Was it easy? No. He worked hard, just like everyone else who got results like this. No fancy supplements or advanced exercises, just hard work on the key muscle mass building exercises, lots of clean food and plenty of rest.
Now that you know the key muscle mass building exercises for maximum muscle growth in record time, I want you to use them! If you haven't tried any of them before then you will be in for a treat. They're tough, they're demanding, they take sweat and grit and everything you got. They're not the type of exercises you can do while you hung-over or on 3 hours of sleep. You have to have lots of energy, be properly warmed up, and fully concentrated if you want to get the most out of them.
But they will bring you more results then all of the other exercises put together.

Derek Manuel is the author of the best-selling How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle.

How Exercises to Get a Perfect Flat Stomach Fast

Burn the Calories with Circuit Training
Improve your chances of burning the fat around your stomach with some circuit training. This is best completed three days a week and can incorporate a mixture of exercises to tone your stomach, along with other areas of your body. Make sure you throw in some short bursts of cardio training too so that you increase the amount of calories you burn.
Crunches and Sit Ups for Stronger Stomach Muscles
Do sets of crunches and sit ups to help strengthen your stomach muscles. Incorporate the different types of sit ups, including twists, normal and side sit ups to work on the different muscle groups - crunches help to work on the upper stomach muscles. You can place your legs under a couch or have someone hold them but you'll get more of a workout by trying to keep your legs on the floor.
Leg Raises Tone the Stomach Too
Many people focus so much on sit ups that they forget about the other workouts that help the stomach muscles. Leg raises are a great way of strengthening the stomach muscles, especially if you raise both legs at a time; however, focus on one at a time at first to avoid injury. Lay flat on your back and raise the legs up and hold for a few seconds before lowering. Keep your movements slow and controlled to make the most of it.
Push Ups to Train the Core
Your core stability will affect your stomach muscles. Push ups will make your arms stronger but they also help you control your core too. They make you remain balanced while you try to keep the buttock level and parallel to the floor. If you struggle with push ups, start by doing them on your knees so you build your core first.
The Plank for the Core Stability
Another great exercise for core stability is the plank. Start off by lying on the floor on your stomach and push yourself up onto your elbows. Only your elbows and toes should be on the floor. The rest of your body should be level. Hold this position for 15 seconds and then relax and repeat 20 times. As your core becomes stronger, hold the position for longer.
Play Superman
No don't try to fly around. Lay on your stomach and lift your right arm and left leg so they are completely off the ground - it looks as if you're trying to be superman! This will control your core stability.
Work on the Lower Back Too
While working on your stomach muscles, help your whole core by working on the lower back muscles. This helps to keep your posture perfect. Lay on your stomach with your hands behind your head and raise your chest off the floor and lower back down.

Weight Loss|The Exercise Trap

Read anything about weight loss and you will see something about exercise. It might be referred to as "physical activity", but that's just a codeword. They mean exercise.
Actually, many people have tried exercise and given up on it because it just didn't seem to work for one reason or another. Here are some explanations of why someone might think that exercise ISN'T working, when it IS!
THE BEGINNING OF THE EXERCISE PROGRAM FOR WEIGHT MANAGEMENT
Exercise is activity, movement you might say. People have been moving all their lives, so they know how to do it, right? Well, if you are just talking about "getting some exercise", you might be right. However, if you are talking about exercise for the purpose of losing weight, things change a little.
At the beginning of a weight loss program, the person has probably been sedentary for some time and has experienced an overall deterioration in the body's ability to deal with, or react favorably to, physical activity. At this point, almost any activity above the normal level becomes "exercise" for this individual. Over time, the body will adjust to the new level of activity and assume a new homeostasis, or overall balance of physical ability, fat, muscle, body weight, and metabolism. It then becomes time to adjust the activity upwards in order to arrive at a new balance. Once an acceptable balance, usually a target weight, has been arrived at, the individual can change from a weight loss program to a weight maintenance program.
Unfortunately, people tend to be a little ignorant on the subject of exercise and sabotage themselves at the start of their weight loss program through several different mechanisms. Beginners usually:

• Try to do too much
• Don't do enough
• Don't increase the level
• Do the wrong exercises
• Have unrealistic expectations
• Don't understand what exercise is going to do

Some of these items cross lines, so it is difficult to talk about one without talking about another one or two. For example, if someone has unrealistic expectations, they may try to do too much or too little. If they do not understand what exercise is going to do, they may choose the wrong exercises. Most of these problems are directly related to ignorance about exercise. This is why, if you are interested in using exercise as part of a weight loss program, you either do a little studying on the subject, or get yourself a good personal trainer.
Let's briefly talk about the situations above.
TOO MUCH EXERCISE
This can cause you to fail in many ways. You can strain muscles, make yourself feel sick, or even injure yourself. After a day or two of too much exercise, your body and your brain will be screaming at you to "knock it off!" To be effective for weight loss, exercise should become a regular activity and if you are dreading the next workout, you will eventually find ways to avoid it altogether. You need to start small and build yourself up. This can create a problem also.
TOO LITTLE EXERCISE
As I mentioned above, for the sedentary individual, almost any activity will be classified as "enough exercise" at first. However, the body soon adapts to this small unit of activity and settles in at a new level, usually without really exhibiting much in the way of weight lost.
INCREASE THE LEVEL OF EXERCISE
Once the body has achieved its new level of "fitness" relative to the starting point, it becomes necessary to increase the intensity or duration of the exercise, or both. The person who starts out trying to run a marathon will fail. The person who starts out walking to the mailbox must eventually start walking past the mailbox and down the street, or they too will fail.
THE WRONG EXERCISES
Exercises can be divided roughly into three groups. In my high school days (don't ask how long ago) we would talk about strength, endurance, and flexibility. These days you hear things like resistance training, cardiovascular training... and flexibility. As pointed out, at the beginning, almost any movement will qualify for pretty near all three types. As you progress, you will have to separate out each and, for the purpose of overall health, give each its due. However, for weight loss, cardiovascular activities will probably give most people the most weight loss bang for their buck. Be aware that strength training will also benefit weight loss in the long run due to the formation of muscle tissue which can aid in burning calories.
UNREALISTIC EXPECTATIONS
Exercise works, but it generally works from the inside out. While someone who is overweight may experience an initial weight loss, most of what is happening is going to take time. If you want to look in the mirror in a couple of days or step on the scale and see obvious evidence of weight loss, you are bound to be disappointed. You will have to accept the fact that even the most perfectly designed and executed exercise program is probably going to take weeks or even months to produce inspiring results. At the start, you may just have to keep going on faith. However, EXERCISE DOES WORK!
EXERCISES LITTLE SURPRISE
This actually happened to my wife. She was trying to lose weight and began exercising. A few days later, I could tell that she was experiencing benefits. She was more active, perkier, her complexion was glowing, she was walking around the house singing more than usual, and she looked "tighter" to me. One night we were talking, and she was going on and on in an excited way about how much looser her clothes were getting. In fact, they were getting so baggy; she was saying that she would have to go shopping for more. She was in a great mood when I left the room. A few seconds later, I heard her exclaim, "Oh no!" I stepped back into the room and she was crying.
She had stepped on the scale and her weight had GONE UP since the last time she had weighed herself.
Even though I had explained to her what was going to happen, like most people who have tried and tried to lose weight, her immediate reaction was that her exercise program "wasn't working." She felt like another promise had failed her.
We will leave aside the fact that everybody's weight fluctuates from day to day and from hour to hour. If you are checking your weight daily, you are setting yourself up for failure. If you MUST weigh yourself, do it once a month or even once every two months. If you have been eating properly during that time and doing your exercise, increasing it as you achieve each new level of ability, you will have lost at least a few pounds.
What got her, and a lot of other people, is a simple physiological process which was, in a few days, going to work in her favor. When someone who has NOT been exercising begins to exercise, they usually build some lean muscle mass and burn off some fat. Unfortunately, at first, the weight of lean muscle mass that is added is sometimes greater than the amount of fat that is lost. Therefore, someone may find that they are actually GAINING WEIGHT for the first few days or even weeks of their exercise program. In time, if the program is continued, the muscle mass will plateau, and the fat will continue to be burned and the weight will come down.
Remember how my wife was saying that her clothes were looser? That's because she was burning fat and adding lean muscle mass. The lean muscle takes up less space than the fat that has been burned. Even though she had gained weight, her body size was actually smaller... and she was healthier.
If you are going to start a weight loss program, make sure you learn a little bit about exercise and use that in addition to monitoring your nutritional intake.

Best Exercises For Lean Muscle Mass Gains and Fat Loss

Which bodybuilding exercises are the best ones for lean muscle mass gains and fat loss? This is one of the most common questions that I get asked on almost a daily basis.
In weight training, there is a variety of exercises that one can choose from to sculpt the body of your dreams. Results in bodybuilding are generally measured in body composition changes; increased muscle mass or tone, depending on the goal, along with decreases in body fat. The speed at which such changes are acquired depends on the training protocol used, the nutrition plan followed and the amount of rest (good night sleep) that the trainee gets.
In order for a training protocol to work at peak efficiency, not only must it be periodized or cycled but it also must include exercises that give you the most stimulation in the minimum amount of time.
Different exercises provide different levels of stimulation. Exercises like the leg extensions, while excellent for sculpting the lower part of the quadriceps, produce less of a stimulating effect than an exercise like the squat. The efficacy of an exercise really depends on the exercise's ability to involve the maximum amount of muscle fibers and also on its ability to provide a neuromuscular stimulation (NMS).
Neuromuscular stimulation is of crucial importance as it is the nervous system that ultimately sends a signal to the brain requesting to start the muscle growth process. Having said that, how do we determine what the stimulation factor of each exercise is? Such will be the topic of the next section.
How To Determine Which Exercises Are Best for Muscle Gain and Fat Loss? - NMS Classes
In order to rate what the NMS of each exercise is, I borrowed the Class rating system used for classifying the speed of DSL systems (technology used to achieve high speed connections to the Internet through your phone line) and tailored it to fit my purpose. In this system a Class 1 technology has lower speeds than a Class 2 technology.
Therefore, in our exercise rating system composed of four classes, a Class 1 exercise yields the lowest NMS (this class is composed of variable resistance machine type of exercises) while a Class 4 exercise yields the highest NMS and is therefore the hardest but most stimulating one. In each class we may also have subclasses such as Class 1a and Class 1b. A Class 1a exercise will yield less NMS than a Class 1b.
Class 1a
Class 1a exercises are composed of isolation (one joint) exercises performed in variable resistance machines (such as Nautilus) where the whole movement of the exercise is controlled. These type of exercises provide the least amount of stimulation as stabilizer muscles do not need to get involved since the machine takes care of the stabilization process. An example of such an exercise would be the machine curl.
Class 1b
Class 1b exercises are compound (multi-joint) movements performed in a variable resistance machine. An example of such movement would be the incline bench press performed in a Hammer Strength machine. Since the movement is a compound one, more muscles get involved and therefore the neuromuscular stimulation is higher than that offered by a machine curl for instance. However, the fact that the machine takes care of the stabilization issues limits the growth offered by the exercise.
Class 2a
Class 2a exercises are composed of isolation (one joint) exercises performed with non-variable resistance machines. An example of such exercise would be the leg extension exercise performed in one of those leg extensions attachments that come with the benches that are sold for home gyms. These attachments lack the pulleys and the cams that would make the exercise a variable resistance exercise. Therefore, the muscles need to get more involved in the movement, something that as a result provides better stimulation.
Class 2b
Class 2b exercises are composed of basic (multi-joint) exercises performed with non-variable resistance machines. An example of such would be the bench press unit that is attached to the Universal type of machines or a leg press machine that contains no pulleys or cams that would make the exercise easier. Since there are no pulleys or cams to make the exercise easier as you lift the weight, the NMS is higher.
Class 3a
Class 3a exercises are isolation (one joint) exercises performed with free weights. An example of such exercise would be a concentration curl performed with a dumbbell. It is still not very clear whether a multi joint exercise performed on a machine offers the same amount or better NMS than the one offered by a free weight isolation exercise. However, for the purposes of this discussion, we will assume that the free weight isolation exercise provides more stimulation as stabilizer muscles come into play (especially if you do the exercise standing up).
Class 3b
Class 3b exercises, as you probably guessed by now, are multi jointed basic exercises performed with barbell free weights.
Class 3c
Class 3c exercises are multi jointed basic exercises performed with dumbbell free weights.
The barbell exercises provide less NMS as the movement is more restrained as opposed to dumbbells where the weights can go in all types of directions unless all of your stabilizer muscles jump in and constrain the movement. Because of this, dumbbells provide the highest NMS in this category.
Class 4
Finally, Class 4 exercises, the king of exercises, are free weight exercises where your body moves through space. In other words, any exercise where your torso is the one moving, such as squats, deadlifts, pull-ups, close grip chins, pushups, lunges, and dips, will provide the most stimulation possible and therefore, the fastest results. Haven't you seen at the gym how many people do great amounts of weights in a pulldown machine but have trouble doing pull-ups?
The reason for this is that in order for you to perform these type of exercises you need to be capable of not only carrying the added resistance but also involving your bodyweight as well. Therefore, many muscles are called into play in order to perform this feat. If you look at it, by performing dips, chinups, squats and deadlifts you are really hitting every single muscle in your body! These exercises not only give you fast results, but they also create functional strength; in other words strength that can be used for your daily activities.
If you are great at performing pull-ups and you go to perform a pulldown you'll see how easy the task of performing a pulldown is. As a matter of fact, depending on your pull-up strength, you might be able to lift the whole stack in most pulldown machines. However, the reverse in not true. While you may be very good at performing pulldowns you may not be able to perform many pull-ups as the strength gained in the pulldown exercise is not as transferable as the one gained in a pull-up. Again, the reason for this phenomenon is NMS.
Conclusion
Now that you know what exercises are the ones that give you the most bang for your buck, then my recommendations are the following:
If you follow very low volume routines (3-7 sets per bodyparts), please choose only exercises in the Class 3b, 3c and 4 region.
If you follow a medium volume type of routine (8-13 sets per bodypart), stick mostly to Class 3b, 3c and 4 type of exercises but for those bodyparts where you perform 12 or 13 sets, you may want to incorporate 2 or 3 sets at either the beginning or at the end of the workout from one of the lower classes. This is especially true for legs in which a leg extension movement at the beginning of the workout is a great tool for pre-exhausting the quads or at the end of the workout serves as a great finishing movement.
For high volume routines (14-20 sets per bodypart) you can get away with having 1/3 of your routine composed of lower class (Classes 3a and below) exercises.
Remember, convincing your body to grow and develop muscle is not an easy task. However it becomes an impossible one if you choose exercises that do not provide a significant NMS effect. Therefore, always choose exercises from the higher classes in order to show your body that you mean busi

Increase Your Fat Burning Potential During and After Exercise

 Most people are aware that doing some form of exercise is beneficial, not only for losing unwanted body fat, but also for improving overall health. However, many are unaware of certain factors that can significantly increase the fat burning potential while performing exercise and during recovery (rest). Four of the most important factors to consider are: time interval from last meal, type of pre-exercise meal, intensity of aerobic exercise and type of exercise (aerobic versus resistance training).
Time Interval from Last Meal to Exercise Performance
How long should someone wait before performing exercise in order to maximize the amount of fat burned during exercise and while resting? There are a number of studies that address this very question and have shown that fat burning is greater when exercise is performed after an overnight fast or in the morning before having breakfast.
One such study (1) looked at eleven overweight and untrained men over a 4-month course of doing aerobic exercise performed after either an overnight fast or 3-hours after consuming a standard meal. The authors noted that the amount of fat burned during exercise was significantly higher following an overnight fast than after 3-hours post-meal. They also observed that fat burning was even higher during the recovery (resting) phase in the fasting group. In conclusion, the amount of fat burned during exercise and while resting was more pronounced when exercise was performed after an overnight fast as opposed to 3-hours after eating a meal.
But, what if you cannot exercise first thing in the morning due to time restraints, and working out later in the afternoon or evening is more practical - what are your options? The timing of your last meal is still very important as to the amount of fat burned during your exercise session. Researches (2) studied the effects of exercise on fat burning in eight overweight and obese women in two trials of exercise: one performed 1-hour after a meal and the other performed 3-hours after the consuming the same meal. The amount of fat burned was greater during exercise and during rest in the 3-hour post-meal group.
Bottom Line: If your goal is to lose body fat, then the longer you wait after eating a meal the more fat you will burn not only during exercise, but afterwards while resting.
Pre-exercise Meal
What you eat prior to performing exercise is also very important regarding the amount of fat burned during exercise and afterwards during recovery. Individuals who consume carbohydrates before exercising, especially alone, in large amounts or high in glycemic rating, inhibit their ability to burn body fat during exercise and afterwards at rest. Eight healthy sedentary women were fed either a high-glycemic or low-glycemic breakfast 3-hours before walking for 60-minutes(3). Each of the meals had the same amounts of carbohydrate, protein, fat and total calories, but differed in glycemic index rating and total fiber: the low-glycemic index meal was higher in fiber. The researches noted that the amount of fat burned during exercise was twice as much after the low-glycemic meal than the high-glycemic meal both consumed 3-hours before exercise. The amount of fat burned during post-exercise resting was also higher in the low-glycemic index group.
The glycemic index rating reflects the speed at which carbohydrates are digested and absorbed into the bloodstream resulting in elevations in blood sugar and insulin. The higher the glycemic index rating the more rapid the absorption and subsequent blood sugar and insulin elevations. Insulin, a hormone produced by the pancreas gland, regulates sugar and fat utilization. When elevated, fats release from fat cells is inhibited.
Some common high-glycemic foods consumed at breakfast are cereals (corn, rice, wheat), instant oatmeal, white flour baked goods (toast, bagels, croissants, doughnuts), sweetened jams, and white potatoes (hash browns).
Bottom Line: If your goal is to burn body fat, then consume low-glycemic carbohydrates in combination with quality proteins and fats at least 3-hours prior to performing exercise. Do not consume sports drinks, sugary fruit juices or high-glycemic carbohydrates before regular exercise - doing so will inhibit your fat burning potential.
Intensity of Exercise
Generally, the amount of fat burned during exercise is inversely proportional to the intensity level. In other words, the higher the exercise intensity the less fat is burned (while exercising) with sugar (glucose) becoming the dominate fuel source. Of course, this is a very simplistic interpretation - the actual intensity level of exercise is relevant to your fitness status. The better shape you are in, the more efficiently your muscles will burn fat during exercise and while at rest.
Aerobic fitness is determined by an individual's ability (heart and lungs) to supply the tissues with oxygen during exercise, and is known as VO2max. The higher someone's VO2max, the greater his or her aerobic fitness. The goal is to increase your ability to burn fat during exercise while increasing overall aerobic fitness. Research (4) has shown us that exercising at 40% VO2max is the optimal for burning fat during exercise and greater aerobic capacity is achieved when exercising at 60-80% VO2max. How do you translate VO2max in a more realistic or easy way to understand and use? Without fancy lab equipment or exercise testing, an easy way to determine your desired exercise intensity range is to calculate your maximum heart rate - all you need is your age and a simple formula (5).
Maximum Heart Rate (HRmax) = 205.8 - (0.685 x age)

• Example Age = 45
• 205.8 - (0.685 x 45)
• 205.8 - 30.83 = 175
• HRmax = 175 beats per minute

Now that you know how to calculate your maximum heart rate, all you have to do is take a percentage of that number based on your desired intensity level for maximizing your fat burning potential: 40% VO2max is equivalent to 63% of maximum heart rate (6). To improve aerobic capacity and fitness, increasing to and 60% VO2max is equivalent to 75% maximum heart rate, and 80% VO2max is equivalent to 88% maximum heart rate. Using the maximum heart rate example above, you can easily determine your optimum fat burning and aerobic fitness heart rate zone.

• 175 maximum heart rate x 63% = 110 beats per minute
• 175 maximum heart rate x 75% = 131 beats per minute
• 175 maximum heart rate x 88% = 154 beats per minute

In the above example, the optimum heart rate during exercise for fat burning is 110 beats per minute, and to increase aerobic fitness the heart rate range is 131-154 beats per minutes. However, since burning fat is best achieved at lower intensities and improved aerobic fitness is accomplished when exercising at higher intensities - how does one manage to accomplish both?
One solution is interval aerobic training. This type of aerobic exercise incorporates both low-intensity and high-intensity in one workout session. An example of this type of exercise: warm up for a few minutes at a low intensity then increase your intensity to 63% of your maximum heart rate or in the above example, 110 beats per minute. Exercise at this intensity for 5-minutes then increase your intensity to 75%-88% of your maximum heart rate for 1-minute (131-154 beats per minute in the above example). Next, slow your intensity returning to your 63% maximum heart rate for another 5-minute session, repeat this 5 to 1, 5 to 1 minute interval until your desired time of exercise is finished. At the end of the session, cool down for a few minutes at a lower intensity before stopping.
Bottom Line: If your goal is to burn fat, implement an interval aerobic training program. Exercise at 63% of your maximum heart rate with periodic increases in intensity to between 75 to 88% of your maximum heart rate. Of course, only exercise if you are a physically able and have been cleared to do so by your doctor.
Type of Exercise (aerobic versus resistance training)
Both aerobic and resistance training (weight-lifting) are important forms of exercise that develop different systems and require various forms of fuels to sustain. As explained above, aerobic exercise performed at lower intensities burns more fat during the exercise, but when the intensity in increased more sugar is utilized. Resistance training is a high-intensity form of exercise and consequently requires the utilization of sugar rather than fat while performing the exercise, but during post-exercise recovery the amount of fat burned increases. So the question becomes how should one incorporate these types of exercises?
Is doing aerobic exercise combined with resistance training (weightlifting) performed in the same session (concurrent training) better than doing them separately on alternating days? Studies show, that doing resistance training alone is superior to aerobic exercise in burning fat calories within two hours post-exercise. This is known as excess post-exercise oxygen consumption (EPOC) and represents the amount of oxygen utilized by the body to return to pre-exercise status - during this time period, body fat is broken down to supply the energy needed.
Researchers (7) also compared two exercise sessions: aerobic immediately (within 5-minutes) followed by resistance training and then resistance training immediately (within 5-minutes) followed by aerobic exercise. They concluded that doing aerobic immediately followed by resistance training was comparable to doing resistance training alone regarding EPOC. In other words, performing resistance training alone (separate session) and doing aerobic immediately followed by resistance were comparably effective in burning body fat, with a slight edge to resistance training alone. Regarding overall performance as measured by the physiological intended effects of aerobic exercise and resistance exercise, performing each type of exercise alone is superior than combining them into the same session. In other words, maximum results are achieved from resistance training when performed separately and on alternating days, and the same is true of aerobic exercise.
Resistance training routines should be designed based on individual ability, medical and fitness status, and should be adjusted and/or changed every 6 to 8 weeks reflecting progress. Incremental adjustments to exercise type, sequence, frequency, intensity and duration are critical in preventing muscle adaptation and "burnout," and allows for continued overall improvement.
Bottom Line: Overall, the only real advantage of doing concurrent exercise is time-efficiency. Otherwise, doing aerobic and resistance training separately and on alternating days is superior when considering fat burning (EPOC) potential and maximum exercise performance. Periodic adjustments based on individual progress are important to avoid muscle adaptation and to allow for continued metabolic and fitness improvement.

12 ways you can "boost" your metabolism|Easiest and fastest ways to lose weight quickly.

 "metabolism", but what is it? It's the process of converting food to energy (movement and heat). Metabolism occurs in your muscles and organs and the result of it is what we commonly refer to as "burning calories". Metabolism is essentially the speed at which your body's motor is running.

"Basal metabolism" is the metabolic rate or caloric expenditure needed to maintain basal body functions such as your heart beating, breathing, muscle tone, etc. It's how fast your "motor" is running when you're still in a reclined position or sleeping. Basal metabolism accounts for about 75% of the calories you expend on a daily basis!.

The good news is that there are 12 ways you can "boost" your metabolism! The more of these you're able to incorporate into your life, the more you'll boost your metabolism. That means you'll be expending ("burning") more calories 24 hours a day!.

• Always eat breakfast! Skipping breakfast sends the message to your body that you're starving because you haven't had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism.
• Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.
• Never eat less than 1200 calories per day! Less than 1200 is usually not enough to support your basal metabolism and thus will slow your metabolism.
• Snack frequently! Complex carbohydrates (fruits, vegetables, and grains) fuel your metabolism. Also, snacking prevents you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat.
• Eat more carbohydrates (food from plants), and less fat (food from many animals and other food with added fat)! Carbohydrates boost your metabolism and have fewer calories per weight than fat.
• Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars!
• In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more!
• Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. Do it!
• Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a broom rather than a blower, etc. Look for the "hard" way to do things!
• Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite.
• Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day.
• Avoid the"3 P's".....pills, powders, and potions! There are NO quick fixes!
  Get started today! You'll feel better and your metabolism will be in "great shape"

BEST WEIGHT LOSE EXERCISE| CARDIOVASCULAR EXCERCISE.

Gaining weight with increasing age is a common phenomenon to affect all the men and women in the world. Though all the people boast of their slim and trim body and skin of their youthful years, they feel ashamed of their lethargical body in the latter part of their life. They spend much of theirs precious time only on exploring effective ways to loss their weight quickly just after crossing forty years of their age.
Weight gain is the major cause of several health complications which can easily be solved if the effective weight loss workouts and diet regimen are expedited on a priority basis by the people themselves. Almost all the people remain dormant towards reducing their fats and losing weight till they are made aware by some one of theirs deformed body and other health related complications like tiredness and sluggishness.
Resulting out of excessive fats, stored all over their body, the weight poses a great challenge to the people in a form of obesity and love handles. Only regular workouts and balanced diets for quick weight loss can help the people meet their purpose efficiently. Though any one else can decide to go for such weight loss regimen, without proper planing it is not likely to yield the result, people must be dreaming of. 
If you seek to loss your weight, you will have to reduce the intakes of foods or diets as well. How can you loss your weight, if you replenish whatever you have burnt already through exercises under any weight loss regimen. Look into the diets for a quick weight loss if you really want to loss your weight quickly.
Those who seek to loss their weight are required to cut down intakes of calories, which their diets provide them with. An individual is needed to maintain a balance of energy produced in his/her body by burning it in same way. Whenever we fail to burn the energy(calories), we pave the way for weight-increase in turn, which renders all of our efforts to loss weight quickly futile. We are left only with our bulky and fatty figure.
Whatever we consume as our diets produce sufficient energy in our body. Excessive or random consumption of foods store a great amount of calories in our body, warranting us to burn it quickly. And any dis-balance between the calories produced and calories burnt renders the body lethargic, by increasing weight enormously.
The cardiovascular workouts increase metabolic function that contributes to a great extent in reducing fats and making our body loss weight quickly. Those who cant go for exercises rather should adhere to a mild exercises like walking, swimming and cycling. If we embark upon effective weight loss regimen such as cardiovascular exercises and diets for quick weight loss, we can experience the result sooner and faster.
People, seeking to loss their weight quickly, should plan their diets in advance. Make sure, that whatever you produce in your body as calories with your routine diets, is burnt either through physical labour or workouts, without letting them store in your body in a form fats.
Muscles get converted into fats if not burnt or toned through regular physical exercises. You should keep this fact uppermost in your mind and prevent your body from gaining weight. In order to loss your weight you should establish a proper balance between calories produced and its usage, that is, burning. We should plan our diets according to the need of our body for calories.
People, seeking to loss their weight should synchronize their food consumption along with appropriate workouts. They should ensure that their diets not only meet their hunger but replenish all the required nutrients and vital elements as well. Fiber-rich foods, vegetables and fruits are the effective diets to be consumed for quick weight loss. Juice, fresh fruits, fibered foods should be included in the diets to prevent fats from storing in the body. Planned diets help the people loss their weight easily, efficiently and quickly and keep them physically fit and healthy as well.
Instead of consuming whatever you encounter at your dining table, you should look into subsequent effect of their consumption. Avoid in your diets all the dairy products that contain excessive amount of fats like butter, cheese and cream.
Some of the most effective and hundred percent weight reducing consumable items are watermelon, marsh melon, cucumber, bottle gourd, snake gourd and pumpkins. Include them in your diets for quick weight loss. Consume white meat, sprout and whole grain as the healthy diets for quick weight loss. They surly are to help you loss your weight quickly and effectively.
Apart from retrenching food intakes and bidding adieu to fatty items in your diets, do alongside some physical workouts as well to prevent fat gain and loss weight with a great success.
There are a variety of exercises which individuals, seeking to loss their weight and cut unwanted fats, can go for. Some anaerobic and sprint exercises are to help you loss your weight quickly and effectively. Cardiovascular exercise is one of the most effective ones that can help you loss weight quickly.
If you adhere to workouts in order to loss weight, reduce your diets as well at the same time. Though the workouts efficiently cut down the fats, helping individual loss his or her weight effectively, it often gets futile if the diets are not kept under check. Make sure that whatever you eat should be burnt without letting it get stored in your body.

How to get rid of fatty waist and boast of your slim and trim body.

If you want to lose surplus fat of your waist then you will have to coordinate fat-retrenching exercises with nutritious diets avoiding fat-causing edible items. Relinquishing the processed foods, drinking 5/6 liters of water daily and doing regular physical works have got to solve a question, how to lose unwanted fat of our waist and abdomen. What plays a significant role in burning unsolicited fat is stimulating the metabolic function of body and produce thereby hormone in plenty. Instead of making you grope into the darkness of dilemma regarding waist’s fat problem, we are now presenting below some proven tricks that have got to help get rid of fatty waist and boast of yours slim and trim body.

• Avoid fatty food products-The individuals, anxious of fatty region of their waist, believe that regular fat-reducing exercises will help them get rid of surplus fat and hence they do consume frankly whatever they like a lot, such as pasties, cakes, chocolates, patties and many more without bothering to know its repercussion on their body, especially the waist and the belly. Keep it always in your mind that even if you cut down the food intakes to reduce the weight of your body, the fatty regions of your waist will not be eliminated, though your body may become skinny and look like a skeletal. Is there any use of adhering to such exercise that yields no any desired result except wasting the time and squandering physical energy?  Even if you can’t control your crave for the delicious food products containing great amount of fat, you should do it for the sake of exceptional figure you dream of by removing unwanted fat from your entire body including the waist and bulky abdomen.
• Drink 5/6 liters of water daily- Cold water increases the metabolic function of body thus naturally burns the fat. It is the water that cleanses the entire digestive system and removes unwanted fatty molecules which cause fat in the body, visible on our waist and abdomen. 
• Reduce the intakes of the foods- It is not only difficult but impossible for those who can’t live without eating what they like a lot. Don’t worry. You need not to be upset for not being allowed to consume in sufficient quantity what you actually are crazy for. Eat whatever you have tremendous crave for, but only after filling your stomach with plenty of water. You shouldn’t be worried what you would eat after drinking excessive amount of water as whatever is to be consumed by you will satisfy yours appetite and contribute in removing unwanted fat from yours waist and abdomen.
• Eat the fresh leafy vegetables and the fruits- You should add in your diet salad, boiled leafy vegetables and drink a glass of mixed-fruit-juice after finishing the meal.
• Do physical exercises- Exercises or workouts doesn’t mean that you’ve to operate heavy exercising machines or treadmill as what you should aim at is burning what is produced as the fat within your body following consumption of foods. If you reduce the intakes of foods the production of fat automatically will go down and some exercises done by you will burn extra fat in the remaining parts of your body including the waist and the belly. If you are not in a position to do any physical exercise, you can walk for a few kilometers daily that also is one of the best exercises burning unwanted fat of body amazingly. 
• Lemon tea- As all the citrus juices retrench the redundant fat, the fresh lemon juice plays a significant role in burning unsolicited fat of entire body. Drink the black lemon tea (without milk) five to six times a day and you will notice within a week that excessive fat of your waist and abdomen will get removed amazingly.
• Avoid exertion on your body- Do not do over exercise to intensify fat-burning-effect on your body as it may put you into trouble. Do only the mild exercises up to yours natural caliber and not beyond.
• Avoid sugary products- Consuming the high calorie food products containing sugar, starch and protein contributes in the production of fat in the body, noticed easily on our waist, abdomen, thighs and hips.
• Consume fibrous food products- The fibrous foods clean our stomach and keep constipation at bay. These are many fibrous foods which keep us healthy without allowing unwanted fat to be stored on our waist, belly and other parts of body.
• Have sex with your partner- Last but not the least, is the sex that has got to reduce you weight and shift superfluous fat stored on your waist and abdomen on the remaining part of your body recovering you from immense paranoia of how to lose love handles and develop sexy flat abs and figure.

Best and proven tips to lose weight|Best weight loss practice

Fast Weight Loss Tips

Those who feel ashamed of their lethargic body becoming obese due to excessive fat leave hardly any stone un-turned in getting rid of unwanted fat of their belly and waist. They do jogging, run up to several miles or fight with quaint workout machines several hours everyday in order to chisel theirs lethargic or bulky body into a slim and trim figure, Not only does their deformed figure become a cause of anxiety to them, but several newly cropped up diseases also make them fidgety ones, compelling them to loss weight and unscrupulous fats of their body. Unplanned consumption of fatty, spicy and fried foods is an important factor in increasing weight in men, women and children, developing in this way a problem of obesity among them all. Though problem of weight is very common to emerge in adults, making their waist, belly and chest too fatty, children also are not behind in gaining weight and getting bulky due only to their unplanned and arbitrary consumption of variety of high-cholesterol based foods. Keeping in view weight gain, becoming a serious problem in the world, we are presenting over here a few proven tips on fast weight loss.

• Have as much water as you can fifteen to twenty minutes before heading to have you meal.
• Have twenty glasses of water daily between 8am and 7pm.
• Have hot lemon tea five to six times a day, without mixing milk in that. Green tea also may help you loss your weight efficiently.
• Have a glass of chilled milk without cream containing cream within it while heading for sleep.
• Have a glass of lemon water just at rising from your bed in the morning.
• Say good bye to butter, cheese, oil and all kinds of fatty foods.
• Do not consume rice and potatoes. Avoid even products made of rice and potato.
• Have two to three glasses of grapefruit juice everyday. Regular intakes of grapefruit juice has got to reduce your weight so extensively that you will amaze of its magical power.
• Forget even the sweet products if you really are worried of losing your weight fast.
• Avoid enjoying the soft drinks.
• Consume plenty of fibrous foods.
• Reduce sleep. Keep yourself engaged either in watching TV or reading books till the late night hours in order to avoid sleep. Rise early in the morning by 5am and go out for walk.
• Do a morning walk, if you can bear the people walking around you, running or exercising in the morning in their quaint gesture. Yoga and mild workouts are sufficient to warmup your body and help you loss weight much faster.
• Reduce the number of breads. It’d better for you to give an importance to the vegetable soup and salad while having your meal. Increase the intake of protein in your diets
• Consume fresh raw fruits as much as you can.
• Reduce the intake of salt.
• In the breakfast take only one or two toast only, slathering over it  meager quantity of cream only. Do not apply butter over toast even mistakenly as it will render all of your efforts to loss your weight futile.
• Instead of swallowing foods in haste, rather chew them properly.
• After finishing your dinner, walk up three thousand meters every day in the evening.
• Avoid sitting on chair for more than three hours. Change your posture after every three-hour. Continuous sitting at one place stores the fats around waist and love-handles.

Easiest ways|tips of burning fats and reduce weight|Fat Burning Compatible Foods

Increased weight of body always deforms the look and figure of individuals worrying them a lot. Unscrupulous production of fat in the body forces figure-conscious individuals either to join a gym or bid a farewell to their delicious foods. Although gym is supposed to help by burning unwanted fats much faster, retrenching of foods may not be feasible for all as the chances of many latent health complications erupting due to scarcity of foods can’t be ruled out any more. But the healthy foods, known as the fat burning compatible foods, can to a greater extent, burn unscrupulous fats of body without causing any negative effects to the individuals concerned. The fat burning compatible foods are termed as negative calorie foods as well, recommended by the health experts and nutritionists. 
Those who have enormous caliber of operating heavy machines at gym or performing effective exercises regularly may hardly bother to opt for some other easiest way of burning fats and reduce weight of their body as the sole aim of chiseling their personality into a slim and trim or a most dashing figure will make them ignore adhering to slow fat burning way, that is, the compatible foods.Almost all the energetic youths long for living their life happily enjoying all the delicious foods and taking drinks.They forget that whatever they burn at gym through long hour exercise recurs again in their body due to fatty or oily foods, consumed with a great interest at the parties or celebratory functions.
Another demerit existing with the gym exercises or other forms of anaerobic exercises is the re-emergence burnt fats following a discontinuation of ongoing exercise due to some unavoidable conditions. It has been noticed that a permutation in a continued exercise always makes the exercising individual too bulky and fatty by his/her entire figure contrary to their belief. It is the sole reason that the health experts and nutritionists advice the figure-conscious ones to adhere only to fat burning compatible foods rather that sticking to pain causing workouts only. As our whole discussion revolves only around fat burning methods we would contemplate on some compatible foods playing their effective role in retrenching or burning unscrupulous fats without calling for strenuous efforts on a part of weight-anxious individuals.
Let it be pointed out over here that the compatible foods being too effective in burning existing fats of body and preventing it from returning again is feasible for all the physically weak individuals and recommended widely as the consistent foods for almost all the lethargic and fatty ones as a result-oriented fat burning tip. Some of you must have developed a question in your mind now why the lethargic or weaker ones can’t get rid of their unwanted fats. And its answer lies in their physical labefaction which doesn’t allow them to perform excruciatingly pain causing workouts. Keep it remember that performing an exercise requires an individual to have enough stamina to set his/her body into action/motion which becomes a precarious work to perform for the physically weak people and so does not yield any desired result despite relentless efforts by the individual to burn fats.
So far you must have come across a fact that fat burning really is a tough task to accomplish for the figure-anxious individuals, while the food consumption is not. OK, now let’s move to consuming the foods only overlooking routine precarious exercises. Triggering the idea for burning unwanted fats and reducing the weight will require you to explore fat burning compatible foods which are being presented over here. Consume the best compatible fat burning foods, effective enough in reducing the weight and burning fat efficiently. Favorable for health, the fat burning foods provide sufficient calorie as well required for human body. What I find indispensable and would like to share with your as a most conspicuous fact is a restraint on your part which you should exercise when consuming the variety of foods randomly as such foods can produce enormous fat in your body than your body burns. Adding the following foods as fat burning compatible foods has got to reduce your weight and prevent the fats from getting stored over your body unscrupulously.

• Fruits- Oranges, pineapples, grapes, cantaloupe, carrots and guava.
• Vegetables- Broccoli, cabbage, green beans, tomatoes and spinach should be taken as the fat burning compatible foods.
• Breakfast- Consume the oatmeal, cream-less milk, whole grain cereal and apples.
• Spicy foods- Cayenne peppers and Chile peppers.
• Meat & Fish- If you can’t miss the fish and meat, consume only turkey, chicken, lean beef, tuna and salmon can be taken as the fat burning compatible foods.
• Beverages or drinks-  Coffee, green tea, black lemon tea, tomato soup and pineapple or all types of citrus juices.

Some other effective fat burning tips

• Do not consume the junk or processed foods.
• Avoid the deep fried potato products.
• Abandon the butter-slathered toast at breakfast.
• Drink only icy cold water as much as possible. Let it be made clear over here that the taste of water, except during the thirst, may not be good for you but you should drink it as the compatible drink, effective enough in burning your fat efficiently.
• Reduce the intake of sugar and other carbohydrate products to a greater extent as it also will contribute in preventing storage of fat in your body.
• If you feel hungry again and again, consume carrots and drink lemon tea.
• If you attend dinner parties occasionally then instead of seizing upon the plate filled with spicy foods, fill your plate with salad containing compatible fruits and raw vegetables.  
• Before taking your meal, drink several glasses of water regularly in order to restrict the quantity of food to specific level. 

Is it Impossible to Lose Weight Without Exercise

  Lose weight without exercise, is it possible? Which is better? Diet or exercise? Can you really get lean - and more importantly, stay lean - without exercise? Find out in this installment of BIG FAT LIES. Yes, you CAN lose weight by cutting calories it is 100% possible. But as we stated in other articles, if you did not read you should educate yourself about the dangers of starvation .

The starvation diet will actually slow down your metabolic rate and make weight loss even more difficult and weight gain much easier. That is a danger when using very low calorie diets .You almost always re-gain weight that's lost with highly restrictive diets. You should be using a slightly restricted diet on different intervals; we recommend you eat 6 times per day. Some people use calorie restriction out of necessity. For example people who are physically limited. Just a few are wheelchair-bound individuals who lost weight with calorie restriction alone.
People who are very obese or have orthopedic problems also need to start with dieting correctly otherwise it will be (making exercise difficult at first). They really only have a few options to start out with .However, for able-bodied people, dieting should be used sensibly in the correct way with good products and drinking plenty of water. You should also if at all possible attempt to also get some sort of exercise. Just a walk down the block is a good start. This will help stimulate your blood flow and metabolism.

Losing Weight Without Exercise - 3 Natural Tips To Burn Fat Without Going To The Gym

  If you have been trying to lose weight, and reading on the literature regarding weight loss on various forums, then you must have by now come to the realization that going by all this weight loss literature, the only way through which you can get to lose weight is by the use diet change, exercise and use of supplements. You could also have found yourself asking whether it is possible to lose weight using any of this method alone, as in, whether it is possible to lose weight with the help of diet modification, exercise or the use of supplements alone, without seeking the help of the other two.

 1. Organic And Free Range Food Will Keep You Lean
  Animal foods contain important fat burning qualities and are recommended for a healthy and balanced diet. Though, when buying animal foods such as fish, meat, eggs and diary, get them free range and organic.
 

Unfortunately, farm animals are fed with chemically altered food derived from soy and corn to grow them quicker and fatter. This adjustment to their nutrition ruins their digestion, making them sick and requiring antibiotics. Consequently, the meat and eggs and diary they produce begins losing their alimentary value and becoming a threat for us.

Just as the farm animals we can also get fat and sick by eating processed corn and soy products, these are awfully unhealthy for us too. If you consume animal products, make an effort to eat them fresh, organic and free range. This way you will get all the fat burning properties they naturally have.


2. Mind Your Processed Food And Lose Weight Fast

When we purchase our food from the superstore, we don´t usually realize all the processed ingredients it includes. Just some examples of processed food are: Sauces, dips, cookies, canned and ready made food.
In point of fact, our digestive system simply cannot process this type of ´food´. Top nutritionist Isabel de los Rios agrees on her book that most processed ingredients can´t be digested. Maybe someday our organs will be able to tolerate them, but, today our liver just can´t cope with the load and sends the undigestible ingredients to be stored as fat.

As a matter of fact, fresh vegetables, fruits, meat and grains are natural foods options that help you lose weight fast. Try to stick to one ingredient food choices.


3. Stop Skipping Meals To Lose Weight

Skipping meals is a harmful habit. And your weight loss will only be temporary as you will return to your original weight in no time. This as you are tensioning your body to a point where it produces fat storing hormones. Additionally, passing on breakfast or substituting it with a coffee or a smoke, only delays hunger.

In fact, you should be eating 4 times on a daily basis. Four meals a day might be a lot of work for you, but you can try to make  light and healthy lunch. Some healthy choices are a bunch of nuts, a whole grain bread with tomatoes, or veggies with hummus. Having 4 substantial meals a day avoids the chance of falling for junk food as you will always feel pleased


It is important that you don´t feel forced to do anything you do not like. It is true that exercise will keep you in great shape but it is a myth that you have to exercise to be slim. Specially, you should never let your lack of passion for exercise come in the way your efforts to lose weight