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29.07.2015
There are lots of false advertising and misleading information out there to add confusion to your already frustrated fitness goals. Workouts promising “Get a 6 pack in 6 days” or methods like “Train in the fat burning zone to lose your belly fat quickly” or supplementation advice like “Take this thermogenic pill and watch the fat melt away” NEVER WORK. There are great workouts that will be discussed later in this article that will help you maximize on shredding the fat and getting that toned core but they are not overnight fixes. And although this is true, you do burn a higher percentage of calories from fat training at a lower intensity, you burn more total calories overall training at a higher intensity therfore burning more fat in the long run. Ok, what that means is the hot model you are looking at advertising that product did not get their results from the pill you are thinking of popping, but rather from an intense workout program and strict diet. Hopefully we all know by now that there is no way to spot reduce or target train a specific part of the body.
But to make this simple for the reader I will explain how training with full body movements will help you lose more fat and stay in better shape. Full body workouts with multi joint exercises like squats and deadlifts allow you to lift heavier weight. Learning how to squat correctly is more functional in day to day living than being able to do a bicep curl for example.
The more muscle you have the faster your metabolism is which in turn allows for a greater caloric expenditure.
Many people love to hit the gym and get a run on the treadmill in or a workout on the elliptical. Because your body does not allow for you to train at the highest level of intensity for long periods of time you have to bring the heart rate down a bit to recover before raising it again to your intense effort. It is basically a way that your body pays back itself for a borrowed energy source which is oxygen used during your workout. Break your meals up and eat 5-6 times a day with focus on portion control and appropriate nutritional balance per meal to keep an even metabolism.
Keep your body fresh and ready for battle the next time you walk into the gym for your intense workout and that belly fat will stay on the run. During exercise it is recommended to consume 8 ounces of water for every 15-20 minutes of intense workout.
So although spot reduction is not a method to eliminate fat in a specific area, that doesn’t mean that you shouldn’t spend special focus on your trouble spot.
The core is not only your abdominals and obliques, but also your lower back, hamstrings, glutes and hip flexors.
Focus on planks and short range crunches for the abdominals, rotational movements for the obliques, back extensions for the erector spinae muscles of the lower back, straight leg raises for hip flexion and extension, long lunges and deadlifts for hamstrings, and some bridges for focus on the glutes. Get that entire core complex working as a unit and watch how the belly fat starts to melt off as your core becomes a battleground for fat.
By following the eight tips above you can help battle stress and keep your cortisol levels in check. Anthony Austin is an experienced personal trainer specializing in training clients using full body movements with an integrated approach, training muscles how to work as one system, rather than isolated muscle training. Slow metabolism that can be cured by proper exercising and consuming the right types of foods. Recommended: Best 39 Foods that Boost MetabolismFinally, here is a list of foods that are especially beneficial to reduce belly fat. Do compound movements, I mean those which do not only focus only on your abs but also you have to use more muscles.
Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Clipping is a handy way to collect and organize the most important slides from a presentation. Don’t be fooled by believing in methods of training and miracle pills that promise quick results. There is no quick fix or workout program that will melt fat to reveal your six pack in a matter of days.
People go to their gym and hop on a piece of cardio equipment and stare down at the settings and think..”What now?


If you are looking to lose belly fat naturally the best way is to eat lean and healthy, stay active with a focused workout program, get lots of rest and stay hydrated.
So to lose belly fat, you can’t just sit at home and do 1000 crunches and think that the fat will just melt away. If we start to think of the muscle system as ONE system instead of many separate muscles we can begin to understand a bit how the body works.
The heavier the load and more complicated the exercise involving more muscle groups, the more calories your body burns. So replace fat with muscle to burn away that stubborn belly fat by utilizing full body workouts with multi joint exercises. You will burn more calories during your sprints at a higher zone, so the more times you can take your body up into a higher heart rate zone during your workout the more calories over all you will burn.
If you are a beginner start at a lower zone like 60%- 70% and climb to 70%- 80% during your sprints.
Focus on organic meats like chicken and fresh fish and pleny of leafy green and colorful vegetables. Go organic, go raw, go green and always remember brown complex carbs instead of simple white carbs.
Make sure you get the adequate 7-8 hours of recommended sleep a night and that you take a rest day from your workouts.
Stay hydrated before and after your workouts to keep the body regulated and running like a well oiled machine to help burn that belly fat.
So if you are looking to melt away that belly fat make sure you are getting in a core workout several times a week.
All of those muscles work synergistically to function as a strong core and stabalization system.
Some other stress relieving techniques are meditation, yoga, breathing techniques, stretching and massages, Tai Chi, and even short mid day naps. So many people focus on the visual of a healthy body and forget about the functionality of one.
As owner of Crossbones Fitness, an independant personal training company, Anthony offers one on one training and small group training.
Before telling them my secrets I always ask them what do they think, what are the best ways to get rid of stomach fat. All of us have various body types, and if you are an endomorph, you come with a wider waist and your body more likely to store fat. What you eat is also crucial even if you do not take in more calories than your body needs. Regular working out boosts your metabolism and helps to burn calories, not to mention the several other health benefits. If you have abs workouts and cannot see results, you should consider replacing some of the moves you do with more efficient ones and change the number of reps and sets.
Unfortunately, most of the foods we consume, especially the ones you buy, are high in bad carbohydrates and fats, not to mention the chemicals they contain.
Water has a lot of health benefits, and dehydration is one of the main reasons for common diseases. Having a healthy snack between the main meals helps to increase metabolism which supports calorie burning. Instead of having refined consume whole grains that are rich in beneficial carbs, fiber as well minerals.
If you desire to get rid of belly fat, forget soda and other sweet beverages, even most of the alcohols. 100 crunches or 4 miles walking?Of course, walking burns more.If would like to burn calories and with that fat you need to do cardio training. Your core is not just your rectus abdominis, but your lower back, internal and external obliques, and transversus abdominis. If we have mental problems, we want to get some happiness and eating is a great method for that.
If you wish to reduce the fat on your tummy and have a beautiful, ripped flat stomach, you have to work for it!


Natural detox drinks are the good alternative to the caloric drinks, thus you should not drink your calories. Achieving that toned bathing suit beach belly is possible if you follow these 8 simple tips. I guess since I want to lose belly fat I’ll train in this fat burning zone.” So, what is the fat burning zone?
Although these caffeine and thermogenic pills will burn a few extra calories the payoff isn’t always worth it. You can create a caloric defecit either by burning calories through activity or by reducing the amount of calories you ingest through diet, or better yet, a combination of both.
So, if you are 30 years old you want to train in a heart rate zone around 70%-80% of your maximum heart rate which is 190bmp (beats per minute) with several shorter bouts of more intense sprints at around 80-90% of your maximum heart rate zone. Eating clean and healthy with attention to how many calories your consume daily is your goal to getting rid of that stubborn belly fat. Overtraining can be just as counterproductive as no training at all, or in some cases even worse. Water is vital in regulating body tempurature, lubricating joints, aiding in digestion, transportation of nutrients and in many other important roles.
It is the flight or fight hormone and when your cortisol levels are too high for too long it has been shown to increase abdominal fat. So while you workout to lose belly fat and gain your six pack, don’t forget to focus on the entire body to remain strong and toned. He has worked for nationally and internationally recognized fitness companies in the past like Equinox and New York Health & Racquet Club, both in Miami and in NYC.
I lost 34 lbs this summer doing the ethosien diet , but i have quite a bit of lose skin around my stomach. If you sit too much and do not move enough, you will hardly lose weight in the long term even if you are on a balanced diet plan. There are many efficient cardio workouts out there.Personally, I recommend walking, jogging and running. The reason is that if we are tired and sleepy we want to compensate ourselves somehow and in most of the cases we eat something.
If you workout regularly it is an excellent way to get rid of this bad feeling, but yoga and meditation can also help. Determine yourself that you will do your best to reach your goals, see yourself as if you have that great looking tummy. However, if you take these suggestions you will not only get rid of that stubborn stomach fat but also live a healthy lifestyle. Opt for the natural drinks to naturally detox your body and thus can help you to lose your fats effectively.
It basically means that the body burns a greater amount of fat at a lower intensity workout than at a higher intensity workout. Interval training is also a great way to maximize what is called EPOC (Excess post- exercise oxygen consumption).
Anthony is now training clients in Virginia Beach, VA and is Nationally Certified through The National Council on Strength and Fitness and is multi certified in many fitness disciplines such as TRX, Kettlebells, ViPR, Animal Flow, Pre and Post Natal, Urban Rebounding and more.
But you should have a wholesome breakfast with protein, beneficial carbs, vitamins, minerals and fatty acids, and we must not forget about the intake of enough fluids. I was lucky to find a diet and exercise routine that worked for me and now I have lost several pounds in a short time.
You should avoid foods which are high in trans fat which is responsible for many illnesses such as heart diseases and visceral fat. I will show you the photos of my results and tell you how things are going for me with the stuff I tried.




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