Myntra Miller, Author at Healthy Living Secrets

Exercises To Lose Belly Fat – How To Burn Belly Fat With 10 Easy Weight Loss Workouts

If you’re looking for the best exercises to lose belly fat, here’s what many experts agree on how to lose belly fat for men.

But before discussing these powerful exercises to lose belly fat and other related issues on how to burn belly fat, let’s get something clear. Exercise alone will not permanently remove stomach fat. That takes one more important element – healthy nutrition.

Making a habit of good eating and exercises to lose belly fat is the only surefire way to burn off belly fat – and keep it off.

Of the many exercises to lose belly fat and melt those unsightly love handles, these two weight loss workouts are the most effective.

Exercises To Lose Belly Fat

Kettlebell Swing

The first of two effective exercises to lose belly fat is rather simple.

You bend down at your hips and hold a kettlebell (or dumbbell) with both of your hands.

Keep your elbows straight, holding the weights at arm’s length.
Rock back and move the kettlebell in between your legs.
Squeeze your gluteal muscles and thrust your hips forcefully in front.
Lift up the weight to your shoulder level. This happens naturally from the momentum of the weights, even without you actively working to lift it.
Then reverse the movement to swing the dumbbells back between your legs.

At any point during these exercises, you should not round your lower back. It must remain arched while you bend at the waist.

Swing back and forth for as many times as you can. You might begin with 8 reps and gradually work your way up to 15 over time.

This is one of the most effective exercises to lose belly fat.

Exercises To Lose Belly Fat

Squat Thrust

One of the other popular exercises to lose belly fat is the squat thrust.

This exercise begins with you standing with your feet apart at shoulder-width.
Bend down at both your knees and waist.
Squat until you can touch the floor with your hands.
Then kick both your legs back into the pushup position.
Finally, reverse the movement and stand up from your squat.

That is one routine workout for this exercise to lose belly fat fast.

You can increase the degree of difficulty of your exercises by jumping up from a squatting position rather than standing up fast.

(For more detailed exercises to lose belly fat that are part of a comprehensive two-week program, check out “14 Day Fat Loss Plan” – read our review here)

How To Burn Belly Fat

Ok, now that you know of two fantastic exercises to lose belly fat, a logical question is…

Can you manage with only these two exercises?

The answer is “Yes, of course.”

After all, among the various options and workouts available, these are the best exercise to lose belly fat.

There’s a caveat, however. You must do many repetitions of these two exercises as part of your weight loss workout in order to lose belly fat for men.

For example, with the first of these exercises – the kettlebell swings – you must start with around 15 repetitions (reps) in your workout, followed by 15 reps of the squat thrust.

Then, you’ll do another 14 reps of each of the two exercises to lose belly fat.

Work your way down by following this with another 13 reps of each, and continue all the way down to 1 rep of each.

This process is known as a “countdown workout” and can be very effective to burn belly fat.

The total set of exercises to burn belly fat will involve doing these 2 routines 120 times each – for 240 reps in all.

That’s a lot.

And the workouts exercise your entire body, which means you’ll burn plenty of calories.

How to Lose Belly Fat for Men

It won’t take much time if you do the best exercises to lose belly fat at the right pace.

Each rep should only take a few seconds, so the entire weight loss workouts will only take 15 minutes. But it will leave you breathless and tired at the end – in a good way!

There are many advantages to following simple exercise routines like this when it comes to burning belly fat fast. If you try a complex routine with multiple different exercises, there’s a temptation to skip one or more of them.

Also, you might just forget to do one of the series of exercises to lose belly fat.

Or you might find that some of the exercises are more painful or hard to complete – and avoid doing them.

With a simple two-exercise routine, you don’t have this excuse and are more likely to stick with the agenda and complete your workouts.

Another benefit of these exercises to lose belly fat is that the workout is relatively light. This makes it suitable for most people.

You don’t stress bones and joints in the way you would while jogging or running. It is a low impact exercise carried out at high intensity which delivers all the benefits of losing belly fat without much of the risk of other forms of fat loss workouts.

And the metabolism boost that you’ll get after 240 reps will last for a long time beyond when you stop.

Are These Really Great Exercises To Lose Belly Fat?

Now, some might quibble with even calling this a full weight loss workout.

But you shouldn’t bother about that.

The bottom line is that this combination of kettle bell swings and squat thrusts alone can be great exercises to lose belly fat – and they beat 15 minutes on a treadmill!

There are other things that make up a healthy figure.

It’s a good idea to follow an integrated fat loss program that will also guide you about how to eat healthy, develop more muscle and lose weight in a manner that can be sustained over the long term.

A great program is the “14 Day Rapid Fat Loss Plan”. It reveals little known exercises to reduce thigh fat and belly fat – so you’ll lose weight quickly.

14 Day Rapid Fat Loss
Free Report Reveals HOW!

Which Are The Best Exercises To Lose Belly Fat ?

The best exercise to lose belly fat is obviously the one that works for you.

It should help get rid of troublesome tummy tires and love handles.

Like everyone else, surely you’d love to have a flat belly with six pack abs and are ready to work at it – even if it means following a diet and exercising regularly.

But it’s also true that if you could identify the single best exercise to lose belly fat, it would make things much easier.
So here are the 5 very good exercises that many fitness coaches and trainers recommend.

These are sure to get rid of stubborn stomach fat, thigh fat and arm fat. See which one works for you – and that will be your best exercise to lose belly fat.

1. Lying Bicycle

How to do this exercise?

With your hands under your head, lie down flat on the floor and lift up your knees to touch your chest.
Then lift your shoulders slightly off the floor and bring your left elbow to your right knee.
Alternate the positions, rotating between right and left elbow just as if you were pedalling an imaginary bicycle.

Carry out the exercise for 12 to 15 reps.

You can begin with just one set, but work your way up to 3 daily.

2. Side Plank

How to do this exercise?

With your elbow under your shoulder, lie on your left side.
Place your right hand on your right hip, bracing your tummy muscles to keep your core tight.
Raise your hips off the floor, balancing on your feet and forearm.
Hold the position, with your body at a diagonal, for 30 seconds.
Repeat it on the other side.

Do 3 reps and gradually increase the duration up to 45 seconds.

3. Vertical Leg Crunch

Many people vote for this as the best exercise to lose belly fat.
How to do this exercise?

Vertical leg crunches are done with your legs straight, forcing your abdomen muscles to work hard.
Lying flat on the floor with your knees crossed and legs straight, tighten your belly muscles and lift your shoulders up.
Keep your hands under your head to provide additional support.
Hold your legs steady in a crunch for a few seconds before you relax.
Breathe in while lifting your upper body off the ground, and breathe out as you lower yourself back down.

Repeat this 10 to 15 times for each set.

As this can be an intense exercise and cause sore muscles the next day, start by doing a few and then work your way up.

Work your way from 1 set up to 3 sets.

4. Side Crunch

This is similar to the vertical crunch except you’re on your side.

How to do this exercise?

Keep your hands beneath your head, and lie flat with your knees bent just as in crunches.
You won’t lift your torso in this exercise, but your left shoulder.
Keep your torso on the ground, placing stress on your belly muscles.
Repeat the motion on the opposite side. This makes up one rep.

Do the exercise 10 times per set.

5. Exercise Ball Crunch

An exercise ball is the only equipment you need for this belly fat burning exercise.

How to do this exercise?

Lie down on the ball, with your lower back supported.
Place your hands beneath your head.
With your stomach muscles tight, lift your torso off the ball.
You’ll curl up and then relax your abs 12 to 15 times per set.

Repeat this for 1 to 3 sets.

Best Exercises For Belly Fat Loss

Want a toned and flat stomach?

Discover how to lose belly fat with even more simple, quick exercises that really work.

Reams of newsprint and gigabytes of digital space have been filled with advice about losing belly fat and explaining the best exercises to lose belly fat.

Yet most fitness enthusiasts struggle to get rid of stomach fat- or keep it off after losing it.

The reason is often not hard to find.

Most exercises to lose belly fat are complex and difficult.

While you may stay motivated for long enough to lose stomach fat, it gets incredibly difficult to stick with the weight loss workout routines afterwards.

And unless you modify your lifestyle suitably, the hard won battle against those tummy tires is lost and the roll of blubber appears once more around your middle as if by magic!
So…

Which are the Most Effective Exercises To Lose Belly Fat?

Exercises that

1. help to burn stomach fat
2. tone your abdominal muscles
3. are easy enough to do that you’ll stick with them for months, even years

Now that becomes a rather restricted and exclusive list of exercises. Still, if you…

want a toned, flat stomach
would like to fit into those pretty dresses you bought
want to burn off those love handles
dream of getting rid of that beer belly
imagine your sculpted, slim look

then you have to learn about exercises to lose belly fat that really work.

Click here to learn about the ’14 Day Rapid Fat Loss Plan’

What’s Special About Exercises To Lose Belly Fat?

These exercises will:

get you moving from the waist, so movement is not of your hips but above it, exercising your abs
tighten your core muscles, giving you the sense of becoming taut and tense between your hips
strengthen more than just belly muscles, working on your lower back, hips and upper thighs as well
stabilize your core, spine and pelvis so that you won’t develop backache and will develop a better posture
burn fat stores all over the body, so you won’t just have a firmer tummy but also lose weight and gain muscle, becoming more fit and strong overall

So which are these near magical exercises?

Let’s now take a look at them.

But first, a word of caution.

Before starting any weight loss workout, please consult your doctor or coach/trainer to confirm that you’re fit enough to do them.

Otherwise you’ll risk injury and other serious health problems, which is not a good trade-off just for losing a few extra pounds of weight.

Running

Among the easiest, most popular and effective belly fat loss exercises, running burns off calories and gets rid of extra body fat.

You don’t need any fancy equipment or gear for running. But be sure to get yourself a nice, comfortable pair of running shoes so that you avoid injury, strain or pain while you exercise.

If running isn’t practical, for any reason, you might consider a brisk walk instead. It’s only a little less effective at reducing stomach fat and is suitable for all age groups.

Video: Kettlebell Swing

This video will show you how to do the kettlebell swing using dumbbells:

Crunches

Many workouts for belly fat loss focus exclusively on crunches. They are effective and easy to do.

Lying flat with your knees bent and feet on the ground, raise your hands and put them behind your head.
Take a deep breath, and exhale as you raise your torso off the ground.
Just lift up a few inches from the ground. Don’t try to get into a sit-up position, or you may hurt your back.
Breathe in as you lie back down again.

Repeat this 10 times for one set. Do two to three sets in a session.

Want a plan that will help you lose belly fat in just 14 days? Click here

Donkey Kickbacks

Donkey kickbacks will burn calories and melt away belly fat fast while strengthening your core muscles.

How to do this exercise?

Kneel on all fours.
Draw in your belly, keep your abs tight, and lift your knees off the floor.
Fold your right knee forwards closer to your chest, then kick it straight back out behind you.
Repeat this 8 times, and then switch to the opposite knee.

Watch the video to see how it’s done:

Rolling Plank

Among all exercises to lose belly fat, this one is rather strenuous. It is very effective and will tone and condition your abdomen, hip and lower back muscles.

How to do this exercise?

Rest on your knees and elbows in the prone position, with your neck and spine straight.
Raise your knees off the floor while supporting yourself on your toes.
Stay in this plank position for 30 seconds, breathing normally.
Then rock gently to and fro for another 30 seconds.
Then lie down sideways on the ground, supporting your body only on your right elbow and leg.
Keep your knees straight and prevent your hips from touching the floor.
Hold this position for 30 seconds. Then repeat it on the opposite side.

The rolling plank can be stressful for beginners, so don’t overdo it.

You should breathe normally, because otherwise you might feel faint or giddy while doing this exercise.

Video: Squat Thrust

Watch this 1-minute video on how to do a squat thrust:

Scale Pose

How to do this exercise?

Sit comfortably on the floor in a cross-legged pose.
Place your hands flat on the ground beside your hips.
Tighten your core.
Push your hands down and raise your entire lower body from the floor.
Hold it for 3 breaths and lower yourself back down.

The scale pose can be difficult, and to start out you can try to lift only your buttocks off the floor.

Repeat the exercise 3 times.

Watch a video demo of the scale post exercise:

Sideways Bending

One more of the effective exercises to lose belly fat is the sideways bend.

It’s easy to do and requires no special equipment.

How to do this exercise?

Stand straight, feet together and hands on your hips.
Bend your body to the right as far as you can, to the point when you sense a tightness at the left side of your waist.
As you bend, raise your left hand upwards.
Hold the position for 15 seconds before returning to the starting point.
Then repeat it on the left.

Gradually increase the holding time to 30 seconds on each side.

There you have it – 7 more proven exercises to lose belly fat that are simple and easy enough to keep you doing them forever.

This means you won’t risk gaining back the weight you lost through exercise.

But remember, exercise alone won’t help permanently get rid of belly fat.

You must also modify your lifestyle to

eat healthy
get enough sleep
drink plenty of water and
avoid bad habits that alter your metabolism and make you put on weight.

Be sure to follow these exercises to lose belly fat to shed stubborn belly fat.

And point friends to this page whenever anyone asks you:

What kind of exercise to lose belly fat?
Do crunches burn fat in the stomach?
Are squats helpful to lose belly fat?
How can I reduce stomach fat?
Which are the best exercises for belly fat loss?

Click here to try out Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’Many more weight loss workouts are available specifically for losing tummy fat.

You’ll find a great collection in the ‘14 Day Rapid Fat Loss Plan‘ program course guide.

The exercises listed above are the among the best exercise to lose belly fat.

Hopefully you’ll find one of them works for you.

Want To Burn Belly Fat?
Free Report Reveals HOW!

Low Carb Diet : Is Carb Depletion Always Necessary To Burn Fat?

Is a low carb diet a weight loss truth – or myth?

Recent research points to low carbohydrate diets being as effective as any other fat loss diet… as long as you can stick to it!

Over time, myths must die. And it’s time for some long-lived fat loss myths over a low carb diet to be shattered by emerging facts.

After decades of childish bickering over which approach to fat loss is better – low carb diets or low fat diets – the truth is finally emerging, thanks to some well-designed and carefully monitored studies.

And the results are startling!

Long-cherished beliefs are now being tossed out the window.

Folks like you and me who just want to burn that pesky belly fat and lose weight have a lot to cheer about. Because, you see, the evidence shows that different approaches work just as well to burn fat.

Yes, low carb diets help with weight loss. And yes, low fat diets are also effective.

No, picking one over the other will not leave you at a disadvantage.

And what matters most is that you’re able to stick with the diet you choose.

Now that you have the bird’s eye overview, let’s get into more detail and explore what makes a low carb diet as effective as a low fat diet.

You’ll learn why avid followers of either approach don’t need to switch or change, just as long as they get on steadily with whatever they’re doing.

Low Carb Diet : The Shifting Sands of Dietary Fashion

Since the 1960s, Americans have been exposed to conflicting statements about weight loss.

One that has stayed consistent over decades, though, is the advice that saturated fat is bad for your health.

The US Department of Agriculture first seeded this ‘home truth’ deep into our collective psyche. This was gradually reinforced by the Surgeon General’s endorsement.

But strangely, even as Americans believed in it, they grew more obese!

Now while several factors combined to create this ‘overweight epidemic‘, a large part was contributed by the ill-informed dietary advice rendered over 5 decades.

Even with little scientific research supporting the claim, it was only recently that the Scientific Report of the Dietary Guidelines Advisory Committee admitted that “blaming fat as the enemy was wrong“.

Low Carb Is The New Low Fat

Indeed, a low fat diet means you’ll have to make up for calories by eating more carbohydrates (and that raises your chances of becoming diabetic) … or consuming more protein (that increases your risk of getting gout).

Another consequence of a ‘low fat diet‘ is the growing use of processed food substitutes like margarine, spam and low-fat cookies which contain preservatives, trans fats and highly-processed carbs – all of them health hazards.

Enter The Low Carb Diet Movement

Low carb diets aren’t new.

Recommended as a cure for diabetes in the late 1700’s by John Rollo, it was popularized by William Banting in 1863 (and low carb diets are even now called Banting diets).

Essentially a low carb diet involves eating less carbohydrate and more protein and fat.

To follow a low carb diet, you’ll reduce your intake of sugar, fruits, starches and some vegetables.

You’ll also avoid rice, bread and pasta, while eggs, cheese, meat and fish can be eaten without restriction.

Here’s what happens when you follow a low carb diet

your insulin levels fall

significant fat loss occurs

beneficial metabolic changes take place

your heart disease risk drops

you won’t crave food while on a low carb diet

your appetite decreases, so you’ll eat fewer calories

How a Low Carb Diet Regulates Insulin

Insulin is a hormone that gets cells to take up excess glucose from the blood, and use this glucose for energy. If the cell doesn’t need more energy, then it stores glucose in the form of fat.

A low carb diet trial on 132 obese people was reported in the New England Journal of Medicine to have lowered insulin levels by 27% while at the same time increasing cell sensitivity to the available insulin.

This means glucose metabolism goes on as normal, without the pancreas being stressed to release more of the hormone. That, in turn, reduces the risk of diabetes. It ensures better glucose metabolism by your body on a low carb diet.

How a Low Carb Diet Helps Weight Loss

Whenever you first go on a diet to lose weight, two things happen.

You lose water and

Your body burns fat

At the beginning, water loss is more likely.

Insulin levels play a role in this, by altering the blood glucose levels. A low carb diet keeps glucose concentration stable, so that your body doesn’t retain water.

But that isn’t all that happens when you cut down on carbohydrate intake.

Longer term weight loss involves losing fat, an effect that also happens on a low carb diet.

Over 20 studies have confirmed that a low carb diet can help you lose belly fat and internal visceral fat more effectively than people on low fat diets.

A few years back, a paper in the ‘Annals of Internal Medicine’ from Tulane University reported on 148 volunteers who followed a low carb diet of less than 40 grams daily – and lost 7.7 pounds more than others who ate less fat.

A Low Carb Diet Has Metabolic Advantages, Too

For many dieters, the metabolic effects of a low carb diet make it sound very attractive.

Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’ is based on an eating plan that confers serious metabolic benefits to dieters – you can read a review of the program here – click.

Your body’s metabolic rate is a measure of how much energy your cells use up in a certain time frame.

If your body burns up more energy, it is easier to lose weight.

The greater your muscle mass, the more energy your body will burn as fuel. Higher protein intake associated with low carb diets causes greater energy consumption, which leads to a metabolic advantage over those on a low fat diet.

No Carbohydrate Diets Low Carb Food List

Heart Disease Risk is Less on a Low Carb Diet

Cardiovascular diseases are more likely in individuals with high levels of LDL cholesterol and triglycerides, while HDL (“good“) cholesterol is protective against heart disease.

Repeated nutritional research has shown that a low carb diet increases HDL levels and brings down triglyceride levels, thereby reducing heart attack and stroke risk.

Food Craving Is Less with Low Carb Diets

Anyone who has tried dieting is familiar with hunger pangs as the initial flush of excitement wears off, and your body begins to struggle against the effects of food deprivation.

Hunger is a natural response to low blood sugar levels. It signals your brain that it’s time to fuel up!

But this protective reflex is bad news for dieters.

In fact, for many of us, these food cravings are a disaster that forces us to give up on any diet before we can enjoy the benefits of it.

Diets based on high carbohydrate intake act in a self-defeating manner.

You eat sugar or carbohydrates.
Your blood glucose level rises.
Insulin is released from the pancreas in order to deal with this glucose.
Cells use up excess levels.
But then the system overshoots, bringing down blood glucose to a point where it triggers the hunger response.
You begin to crave carbohydrates again
And the vicious cycle continues, over and over.

A low carb diet appeals to many because it reduces food craving.

Hunger pangs are a reflection of low blood glucose levels.

Since a low carb diet (with increased protein intake) results in fewer insulin spikes, your blood glucose level stays stable over a longer period… and you no longer feel hungry.

Then Are Low Carb Diets The Best Option?

It might seem that way, considering how beneficial a low carb diet can be to lose weight and improve overall health.

And many nutritionists and dieticians have sworn by a low carb diet as the ideal path to sustainable weight loss.

Recent research has however thrown up an equally effective alternative – a low fat diet.

Low Fat Diets May Even Be Better Than Low Carb Diets

What set the cat among the pigeons is a new study reported in the journal Cell Metabolism from the U.S. National Institutes of Health.

The research closely monitored a group of subjects over four weeks. During this period, everything they carefully measured and controlled what dieters consumed.

In the first half of the study, they reduced calories by 30% through a low carb diet. Fat intake remained normal.

During the next 2 weeks, they reversed the pattern – with fats being restricted and carbohydrate intake increased.

Here’s the interesting part.

While the low carb diet brought about a loss of 245 grams (0.54 pounds) of fat, the low fat diet lowered weight by 463 grams (1.02 pounds) – that’s 80% higher than the low carb group.

“I wanted to see if carbohydrate restriction is effective for losing body fat because that concept has impacted the way many choose their diets,” says Kevin Hall.

Dr.Hall was the lead researcher on the paper. He cautions against the data being too widely applied because the study group was small (just 19 people), and believes ongoing larger trials will offer more information and guidance.

Meanwhile, here’s the big takeaway for dieters like you.

The Only Diet That Matters Is…

However you choose to look at the data, one thing stands out clearly as an important message for dieters.

In the words of Susan Jebb of Oxford University:

“The best diet for weight loss is the diet you can stick to.”

Any diet works to lower fat.

If you cut calories, whether by a low carb diet or a low fat diet, you’ll lose weight. To continue to lose weight, you’ve got to stick to your eating plan.

But that’s easier to say than do.

Most of us can stay with a diet for a week or two. But it takes longer to lose weight in a sustainable fashion.

And ‘real world‘ experience (where diets are not so strictly regulated or controlled) suggests that greater weight loss comes from low carb diets.

Still, people differ.

If a low fat diet is easier for you to stick to, then you should pick it.

Some dieters find it easier to cut calories in the form of lower fat intake. Others find it easier to give up on carbs. There are no metabolic disadvantages to one approach over the other.
The best diet to lower body fat is not just a matter of body chemistry.

As Sai Das and Susan Roberts from Tufts University say, “Some carbohydrates like healthy whole grains with low glycemic index are okay for anyone to eat.”

In the final analysis, it’s no use prescribing a diet that you can’t maintain over the long run.

The best fat loss diet… is the one that you can stick to.
Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’ is among the easiest diet plans to maintain, being based on macro-patterning and common sense logic. You can learn more about it in this detailed review – click.

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How To Lose Body Fat : Discover The Best Way To Burn Fat & Get Thin Fast

Who Else Wants To Know How To Lose Body Fat – Without Dangerous Pills Or Difficult Weight Loss Workouts?

How to lose body fat?

Fat loss and fitness are today’s global grand obsession.

Desperate and anxious, dieters everywhere are in search of the Holy Grail of safe, effective weight loss.

There seems to be an existential dilemma of appearance-conscious men and women everywhere. How to get thin – fast?

Let’s begin with the good news.

It’s not hard to lose body fat.

All that you need is a plan that will ensure that your calorie intake is lesser than the amount of energy your body burns off and you’ll quickly discover how to lose body fat easily.

There’s a simple 3-part plan you’ll learn about next that is practically guaranteed to help you burn fat and get thin.
Ready to begin? Let’s go…

1. How To Lose Body Fat : Plan Your Diet

A well rounded diet that’s rich in protein and fat is the right first step in how to lose body fat.

Lean protein like chicken, fish and white meat can prevent accumulation of fat while providing you with all the energy necessary for activities.

Avoid dairy products as they lead to more fat deposits around the belly and thighs.

Olive oil is better for weight loss than canola and butter.

Avoid Dehydration

Drinking plenty of water can help you lose body fat.

Metabolic rate increases which in turn burns off fat. You need 6 to 8 glasses of water daily.

Start off your day with a healthy breakfast and a large glass of water and you’ll be energetic right through your morning.

Instead of alcohol or soda, sip from a bottle of water that you carry with you everywhere.

Don’t Skip Breakfast

It’s the most important meal of your day and can lay the foundation of your energy needs.

Plenty of protein and fiber gets you started on the right foot.

Baked or fried foods which have sugar can give you an energy jolt but will leave you tired and hungry within a few hours.

Ensure that there’s a high fiber content in whatever you eat.

Fruits and vegetables are good. Processed foods and pastries are not.

Fiber helps fill your stomach so you won’t crave a snack shortly after meals. Whole grain cereals are excellent sources of fiber.

Fruit juice is NOT fiber rich.

2. How To Lose Body Fat : Exercise

Whenever someone asks about how to lose body fat, they are told to exercise.

But what kind of exercise is best for weight loss?

Weights Training Works

Resistance training with weights helps gain muscle and maintain tone.

It sets the rate for your metabolism, boosting it to help fat loss.

When you start weight lifting, follow some simple tips or get an instructor to guide you.

Your workout must exercise all major muscle groups.

Larger muscle groups like thighs, back, legs and abdomen will burn more energy and will achieve faster weight loss.

Lifting heavier weights will be more effective in losing body fat.

But if you start with very heavy loads before your body gets used to lifting them, you’ll risk injury, bruising and pain.

Rest adequately in between workout sessions. Muscles need time to rest and recover from stress.

Cardio Exercise Also Matters

Cardio aerobic exercise is also important for losing body fat.
Mixing resistance and cardio training is the key.

Biking, running, swimming and brisk walking are the best forms of cardio exercise. Try to exercise with a friend or partner so that you can offer each other weight loss motivation.

Like with weights training, be sure to start slow and work your way up. If you try to run for 5 kilometers right from the first day, chances are that you’ll hurt yourself or lose motivation – and give up!

Exercise as a part of your system of how to lose body fat is very important – and you cannot achieve your weight loss goals without it.

So make sure you don’t rush into it, but ease into your workouts gently and gradually build up to maximum potential.

3. Losing Body Fat : Get Motivated To Persist

How to lose body fat when you are tempted to give up after you don’t see quick results?

The secret lies in ongoing motivation.

Have A Check Up

First, get a physician’s evaluation to make sure you won’t aggravate any medical condition with your proposed diet and exercise regimen.

If you’re constantly worrying about health consequences of your diet or exercise program, you won’t give it your best shot.

Define Your Targets

Then set yourself goals and targets for weight loss and exercise.

Always remind yourself why you’re doing this. It’s because you want to know how to lose body fat.

Chart your progress and record your workout sessions. A good goal is to aim for 1 to 2 pounds weight loss every week.

Losing too much fat at once can leave you weak and tired. You’ll also gain it back if you stop exercising.

Mentally motivate yourself with a positive body image of how you’ll look and feel after losing fat. That’s a great way to stick with the program for as long as it takes.

Be Accountable

If you can find an accountability partner who will either join you in the fat loss program, or simply monitor your performance and keep you on track, it will boost your chances of success.

In the beginning, there will definitely be occasions where you are tempted to give up. That’s not surprising. In a sense, how to lose body fat can be distilled down to pure, simple pig-headed determination – and a stubborn refusal to give up!

This is where being accountable to somebody can come in handy.

4. How To Lose Fat : Work With a Pro

The last element in how to lose body fat is to find professional assistance.

If you have access to a personal trainer or coach who can take charge of your weight loss program, monitor your performance and offer hands-on guidance, that’s great.

But not all of us are as fortunate.

The good news is that there’s something almost as good as having a personal coach… and that’s following a tested and proven rapid fat loss program designed and created by a pro.

A great guide to help you stay motivated for long enough to lose body weight is the “14 Day Rapid Fat Loss Plan“. Created by a successful and experienced personal trainer, Shaun Hadsall’s program is a popular favorite among dieters and fitness enthusiasts.

You can learn more about the ‘14 Day Rapid Fat Loss Plan‘ and find out how to lose body fat from this review.

How To Lose 20 Pounds – Enjoy Your New Shapely, Fit Figure With Magical Fat Loss

How to lose 20 pounds in a hurry? It sure isn’t easy – unless you know these rapid fat loss secrets!

How to lose 20 pounds? Weight loss is not magic. It’s cold headed calculation.

When you eat fewer calories than your body burns off, you’ll lose weight. It’s as simple and straightforward as that.

So how to lose 20 pounds?

By eating fewer calories! That’s right. Eat 20 pounds worth of lesser calories, or burn off the equivalent of 20 pounds.
That’s the only reliable, long-lasting, safe and sure way…

How To Lose 20 Pounds Fast

By eating the right types of fat burning food and exercising regularly according to a proven system, you’ll manage to lose 20 pounds in a reasonable period of time.

Very fast fat loss, however, will rebound just as quickly. That’s why it’s often better to aim for a gradual process of weight reduction – which you can then sustain for a longer period of time.

To achieve this goal, you must understand some fundamental truths about fat loss and weight management.

Know Your Metabolic Rate And Activity Level

Everyone burns fat and carbohydrate in your diet to generate energy.

The rate at which you do this depends upon your BMR (basal metabolic rate).

For women, the BMR is calculated using the formula:

BMR = 655 + (4.35 x weight in lbs) + (4.7 x age in years)

For men, this value is slightly different and can be calculated with this formula:

BMR = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years)

Your body burns off fat at a rate determined by your overall level of activity.

For each grade or category of activity, you can assign a score to use as a multiplier to help calculate your daily calorie consumption.

Light exercise = 1.375
Moderate exercise = 1.55
Heavy exercise = 1.725
Sedentary = 1.2

By multiplying your BMR by your activity index, you can calculate how many calories you are burning daily.

Why does this matter?

Calories you consume in your diet are used to provide energy for various activities. And to lose weight, you must eat fewer calories than your body burns for its needs.

So the answer for how to lose 20 pounds is that it depends on consuming less calories than this figure.

To lose 20 pounds a month, you must cut down your calorie intake by at least 1,000 calories a day.

Understand The Effect of Exercise

Cardio exercises are crucial when it comes to losing 20 pounds fast.

Running, jogging, swimming, bicycling, dancing and other activities are equally effective in burning fat. High intensity interval training can help you lose weight fast.

The more intense your activity, the faster you’ll lose weight.

Weights training is also important in shedding fat. While lifting weights builds up muscle, it also burns calories that you eat and helps your body burn stored fat.

An average of 2 or 3 weight training sessions every week is optimal.

Keep all your exercise reasonable. By overdoing it you’ll run the risk of injury which will hold you back from continuing with it. This means your goal to lose 20 pounds will get delayed.

Eating To Lose 20 Pounds

Low calorie food that provides all essential nutrients and that also keeps you feeling satiated is the best way to reach your weight loss target.

Load up on fruits, vegetables and whole grain.
Say no to processed foods like cakes, bread, fries, oily and sugary items.
Fiber is good.
So is low fat food rich in omega fatty acids like fish and lean meat.

Steam your food instead of frying. Wherever possible, prefer fat burning foods over other kinds. Apples, olive oil, fish and ginger or garlic are all effective in helping to lose 20 pounds in a short time.

Drink plenty of water and avoid soda or alcohol.
Green tea is good because it turbocharges your metabolism.
Eat healthy snacks.
Make small portions.
Have several small meals a day rather than 2 or 3 heavy ones.
Don’t skip breakfast.

It may sound easy to lose weight by following this method. And it is indeed easy.

So the next time someone asks how to lose 20 pounds, share this approach with them.

Of course, for the best results you should follow a more detailed program that’s based on these principles. “14 Day Rapid Fat Loss Plan” teaches a safe and efficient system to achieve fat loss and muscle development.

Based on macro-patterning and adaptive response training workouts, this program is great for hitting your fat loss goals… and doing it safely, without any dangerous drugs, supplements or steroids.

Want To Lose Belly Fat?
Free Report Reveals HOW!

What Is Macro-patterning?

Macro patterning is part of the answer to how to lose 20 pounds. It is an effective approach to weight loss that is popular with users because it permits you to eat everything you want!

No wonder dieters who adopt this method are often happier than others on diets and programs that keep them hungry and craving their favorite foods.

But macro-patterning wouldn’t be popular unless people actually do lose weight by following it.

And what’s amazing with Shaun Hadsall’s program is how good it is at delivering results – even difficult stretch goals like losing 20 pounds in a really short time.

The macro-patterning approach to weight loss is based on a carb cycling system.

There are 3 different kinds of days:

deplete days (you eat very less carbohydrate)
baseline days (you eat enough to cover your body’s needs)
cheat days (you are allowed to gorge on as much carb as you want)

The system helps fat loss by preventing your body’s shift to a fat-preserving metabolic compensation.

With regular starvation, your body thinks the food deprivation might last for a long time. As a compensatory mechanism, your body then tries to conserve fat for use against future emergencies.

With macro patterning, you avoid this protective mechanism – and this helps you lose weight… even as you eat more.

Adaptive Response Training

Another component of any effective weight loss plan that promises to help you shed 20 pounds quickly, like the 14 Day Rapid Fat Loss Plan, is adaptive response training.

Through a judicious mix of different weight loss workouts that optimize stress to relevant muscle groups, adaptive response training makes them grow bigger and stronger.

Beginners to fitness training find this program simpler.
You don’t require any equipment or accessories, and don’t need an exercise gym membership to do these workouts.

The routine is very effective at burning off fat at the same time that it bulks up muscle. So you’ll lose 20 pounds of fat, and simultaneously become stronger and more fit.

That’s the magic of the 14 Day Rapid Fat Loss Plan… and why people love it.

Now that you know how to lose 20 pounds, how about another challenge… one that’s a bit tougher than that!

How To Lose 30 Pounds In 60 Days

A friend once asked, “How to lose 30 pounds in 2 months?”

It was a specific question, one that can be addressed with a systematic weight loss approach.

At the same time, this remains a challenging goal to accomplish.

Here’s an outline of how to lose 30 pounds in 60 days – without dangerous drugs or drastic diets.

1. Create Your Plan

When you consider how to lose 30 pounds in just 2 months, you’ll realize intuitively that it is not going to be easy.

Most weight loss plans will encourage you to lose 1 or 2 pounds every week. But even at that rate, you’ll only lose 24 pounds in two months.

The key is to remind yourself that the 30 pounds can only come from excess fat.

If you’re not overweight, this plan is ridiculous. Your weight loss efforts will leave you weak and unhealthy.

But if you are seriously overweight, then losing the 30 pounds can make you healthier and fit.

Eating less alone won’t work.

The starvation response will kick in and your body metabolism will adapt to the low calorie intake without losing fat.

You’ll need to combine a diet plan with exercise workouts to achieve weight loss. To lose 1 pound, your body must burn off 3,500 calories more than you eat.

For perspective, running a mile will burn off 100 calories.
However, weight is made up of muscle, fat and water. Losing different components can help you bring down weight.

The best way to lose 30 pounds in a few months is to focus on reducing whatever you can without harming your health.

Setting targets is mandatory.

It will help you stay on track and measure your progress towards your goal. Mini goals or milestones along the way will keep you motivated as you progress.

2. Get Diet Advice

Before beginning your diet, calculate your basal metabolic rate.

This is unique to each person and will determine how many calories you need to stay healthy. Since your weight loss will depend on eating fewer calories than you burn off, the BMR helps you decide how much to eat.

Don’t skip meals.

Dieting is about eating less, but not fewer meals. That only triggers a starvation reaction and can be counter productive.
Consume lean protein and carbs, while avoiding fats. Turkey or chicken breast, fish and lean dairy are popular favorites among those who want to lose 30 pounds.

Complex carbs are better than simple carbs or sugars because they take longer to digest and have a lesser glycemic index.
White bread, soda, cookies and pastries are best avoided during your diet. Whole wheat bread, pasta, brown rice and vegetables or fruits are preferable.

Healthy fats like olive oil, avocado, nuts and pumpkin seeds are desirable while losing weight. Saturated and trans fats are terrible for weight loss and will add extra belly fat.

No matter what you eat, ensure that you get a balanced intake of nutrients, vitamins and energy-giving calories.

3. Exercise Regularly

Daily exercise is a critical step if you are serious about how to lose 20 pounds or more in two months.

You’ll have to find time in your daily routine for exercise workouts. Games and sports will deliver additional weight loss impetus to your plans.

Making exercise a habit will ensure your weight loss remains permanently.

Find a friend to exercise along with for motivation and enjoyment. Interval training is more effective by burning more calories.

Your workout must be a combination of weight lifting, non-weight bearing exercises and cardio workouts.

If you’re serious about how to lose 20 pounds, you’re going to need discipline and motivation above and beyond the normal dieter and casual weight watcher.

There will be moments when you slip, but as long as you catch yourself and get back on track, you’ll be able to reach your stretch goal of losing 20 – or even 30 – pounds in two months.

Learn more about ’14 Day Rapid Fat Loss’ here: click.

How To Lose 10 Pounds : Little Known Secrets To Rapid Fat Loss

If you’ve been thinking about how to lose 10 pounds quickly, then read about a tested and proven system that’s guaranteed to work – every time!

How to lose 10 pounds easily?
Well, sorry to burst your bubble – but you can’t.

Not “easily” or “instantly” or “overnight”.

That’s not how that extra fat got there – and that’s not how it’s going to get off.

The formula to lose 10 pounds is simple and straightforward. Eat fewer calories than you burn off. To be more specific, eat 10 pounds’ worth fewer calories.

But that alone is rarely enough for the enthusiastic, aggressive, hopeful dieter like you reading this piece.

You want to know how to lose 10 pounds – fast!

Well, it isn’t easy… but then, it’s not impossible, either.

All it takes is knowledge of a tested and proven system – and the discipline to stick with a plan.

If you try to lose 10 pounds quickly by taking shortcuts, it will work. But soon after you return to your baseline activity and eating habits, the weight will pile back on.

To achieve sustainable weight loss and get rid of 10 pounds fast, you must make lasting changes to the way you eat, workout and live.

You can definitely lose 10 pounds – or even 20 pounds.

But it will take some time, effort and discipline to burn off the extra fat and then keep it off.

How To Lose 10 Pounds : It All Depends Upon Your BMR

The Basal Metabolic Rate (or BMR) is how much calories you burn off maintaining your bodily functions.

Your body requires some energy to

digest the food you eat
warm the air you breathe
keep cellular activity ticking
enable you to think, grow and live

The BMR can be calculated by a simple formula that’s different for men and women.

BMR in men = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years)

BMR in women = 655 + (4.35 x weight in lbs) + (4.7 x age in years)

Layered upon this baseline activity is the amount of energy your body uses to carry out various other activities.

Depending upon your lifestyle, these may include light, moderate or heavy exercise.

Why does any of this matter?

Because losing weight can only happen if you consume fewer calories than your body can burn.

If you’re looking to lose 10 pounds quickly, then you must lower calorie intake by roughly 500 calories every day.

Only then, over a 2 to 3 week period, will your body burn fat to cover the calorie requirements, resulting in weight loss.

Exercise Is Helpful

How to lose 10 pounds of fat fast?

The answer lies in regular, planned exercise workouts.
Aerobic cardio exercise is extremely effective at losing weight. Aerobic activity may include:

walking
jogging
swimming
bicycling
dancing
running

As an alternative, you might prefer to follow any of the aerobics exercise programs conducted by fitness coaches and physical trainers.

Two to three such weight loss workouts every week will help you lose 10 pounds without too much of a struggle.

Of course, you’ll also have to combine exercise with…

Eating To Lose 10 Pounds

Low calorie foods that fill your stomach and prevent hunger pangs are ideal to lose weight quickly.

So whenever someone asks how to lose 10 pounds, the stock response is…

Eat smart!

include more vegetables and fruits
avoid processed food like fries, pastries, or sugary food
add as much fiber as possible in your diet
pick whole grain foods over other choices
eat fish, lean meat and other items rich in omega fatty acids

The way you choose and prepare your food also helps lose weight.

Steam rather than frying.
Choose fat burning foods that have low glycemic indexes.
Drink plenty of water and green tea.
Avoid unhealthy snacks.
Eat multiple small meals than a few large ones.
Make it a point to eat a good breakfast daily.

These are effective ways to lose 10 pounds in a really short time.

How To Lose 10 Pounds : Your Journey Is Unique

Remember, nothing works magically for everyone.

There are many unique differences in each of us, so what works for one may not work for others.

After going through multiple courses and books, studying several approaches and methods, analyzing different strategies and philosophies about how to lose 10 pounds, here’s a short list of effective methods that work for many people.

Let’s talk of 15 powerful ideas on how to lose 10 pounds.

1. Drink plenty of water

Those who drink 8 glasses or more of water daily are more likely to successfully lose 10 pounds than those who don’t do it.

2. Reduce portions

You don’t have to skip meals or give up some kinds of food if you can discipline yourself to halve the portions you eat of everything.

3. Give up meat

Vegetarians are, broadly speaking, more likely to lose weight than non-vegetarians. Many fat burning foods are fruits and vegetables.

4. Eat fresh food

Anything that comes in a can or carton is not good for you. Or your weight. Wondering how to lose 10 pounds? Eat fresh food all the time.

5. Diet twice every week

You don’t have to start out aiming for a strict diet every day. Just go with two days in a week. When you’re used to it, you can extend it to more days.

6. Don’t eat sugar

It’s not healthy. And adds pounds to your belly. There are many foods that contain sugar that you’re not even aware of. Pasta sauce and entrees, for instance. Less sugar can help you lose 10 pounds in a week.

7. Shun flour

White bread and pastries are terrible for your waistline. Just because they’re delicious doesn’t mean they are good for you.

8. Don’t drink alcohol

In all forms, even beer, they are loaded with empty calories that add pounds to your belly, thighs and arms without being nutritive in any way.
Thirsty? Drink water. That’s how to lose 10 pounds in a month!

9. Go for regular short walks

Do it several times a day for the next 30 days. You’ll be surprised at how much weight you lose.

10. Sleep well

8 hours of rest at night helps your hormonal balance establish an ideal metabolic rate that burns fat effectively and prevents it from building up in your body.

11. Have more sex

30 minutes of intense sex burns 60 calories or more. If you’re in a hurry to lose 10 pounds in a week, getting it on every day can ensure that it happens – and is fun!

12. Keep a journal

Those who chronicle their weight loss journey are more likely to stick with a diet or fitness plan. As a fringe benefit, you’ll also inspire others like you to get fitter.

13. Eat at home

It’s tough to lose weight if you dine at a fast food joint or junk food restaurant every day and night. Cooking at home ensures that you can use healthy ingredients and avoid over-eating.

14. Get motivated

Here’s how to lose 10 pounds in a month or two. Find a friend who also wants to do this, and join forces. Keep each other on track. Encourage and motivate each other and together you’ll win.

15. Go green

Eat more vegetables and fruits. Fill your plate with more fiber-rich produce. They are light on calories and yet filling.

Nutrition value of vegetables and fruits is far higher than other kinds of food. You’ll lose weight as you gorge yourself.
There are many more ways you can lose 10 pounds in a short time.

One of the best programs to help you lose 10 pounds is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan”. Try it out, you’ll be pleasantly surprised.

A word of caution…

Don’t Try To Lose 10 Pounds – Too Quickly

What’s wrong with rapid weight loss?

Apparently, something is – because doctors often recommend a slow but steady rate of weight loss.

There are many reasons for this.

The concern most often is that rapid weight loss takes a lot of discipline and intense effort through diet and exercise. This is beyond the capacity of most dieters.

Also, it is difficult to sustain the motivation and energy to stick with such a regimen for a long period.

That’s why it is better to aim for a more modest, reasonable rate of weight loss. But then…

What Is The Correct Rate of Weight Loss?

Rapid weight loss that aims for a target of 1 to 2 pounds of weight loss per week is perfectly safe and achievable for most dieters.

For a beginner wondering how to lose 10 pounds, this might seem to be extremely slow.

This is more so if you’re carrying an extra 25 to 50 pounds and hope to get rid of them before the motivation and excitement of losing weight wears off.

Well, here’s the truth.

You took far more than a few weeks to add that extra weight.

You’re never going to lose 10 pounds over a week or two – without doing something foolish or dangerous!

A weight loss rate of 1 to 2 pounds per week is easy to sustain and you will maintain weight loss over the long run.

Each extra pound of weight that you shed will mean that you should cut down on 3,500 calories. If you are to lose this over a week, then for each of the 7 days you will have to lose 500 calories more than you consume (500 x 7 = 3,500 calories).

Another problem with rapid weight loss is that after the initial momentum wears off, your rate of losing weight will slow down.

You won’t lose much more weight rapidly with only a modest level of exercise.

What happens instead is that you lose water weight, or your body breaks down lean tissue to generate calories when it is deprived of them through your dieting.

Only with a more comprehensive fat loss plan can you hope to continue your weight loss journey. (Get a rapid weight loss meal plan – click here)

How To Lose 10 Pounds Fast : Is It Okay In Some Situations?

Rapid Weight Loss Secrets - How To Lose 10 Pounds

Yes, there are certain circumstances under which rapid weight loss is accepted – even desirable – provided you go about it correctly.

In cases where obesity is causing serious problems, a very low calorie diet might be prescribed by a physician to quickly shed extra pounds and bring your weight down.

Such extreme diets are better carried out under medical supervision to prevent complications.

A drawback of this approach of crash dieting is that the weight often comes back after the dieting ends.

A better approach is one that relies on 3 stages –

an initiation,
a rapid weight loss phase and
a consolidation stage

Initiation

In the quick start phase, you can shed 6 to 10 pounds in just 2 weeks.

This can be done safely if you follow guidelines and take advice from a nutritionist or medical professional. There are many gimmicks and fads that promise such rapid weight loss, but most of them come with serious dangers or just don’t work.

Rapid Weight Loss

After the initial period ends, you must sustain the weight loss by a combination of healthy eating and regular exercise so that you continue to lose 1 to 2 pounds every week.

This target is practical, safe and achievable.

Consolidation

As with many challenging tasks, setting and reaching targets will boost your motivation level so that you are inspired to stick with your healthy eating habits.

How To Lose 10 Pounds : Why Is Rapid Weight Loss A Problem?

Most very rapid weight loss programs that promise to show you how to lose 10 pounds fast are based on a cyclical ketogenic diet.

This helps your body break down fat stores and mobilizes free fatty acids. The release of the byproducts of fat metabolism can be toxic, and unhealthy people can become sick as a result.

Your system must be able to oxidize, bind and eliminate toxins that are released when you melt fat from stores.

Otherwise, a diet plan that offers rapid fat loss and promises to lose 10 pounds in a week could be dangerous and harmful.

This is the reason why many crash diets prescribe a dozen or more supplements, vitamins, minerals and other additions to your food.

It’s also why their effectiveness is limited to a shorter period than other healthier options to lose 10 pounds fast.

For the best results with sustained weight loss, a program like Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” is a great choice. You can learn more about it from this review.

Try 14 Day Rapid Fat Loss today

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