How to reduce belly fat without losing muscle,rapid weight loss secrets,healthy diet to lose weight for teenage girl video,kenyan meal plan for weight loss youtube - PDF Review

16.11.2013
According to recent studies, adding up the low calorie diet is the key to get a fat-free flat tummy. Here are suggestions of the top 7 foods you can eat on a regular basis to help you achieve your goal of reduced belly fat. Oats are gluten-free, is generally safe for most people and is a healthy choice for breakfast to start off the day.
When you feel like munching, reach for tasty roasted almonds instead of that packet of chips. Beans and legumes are rich sources of fiber and protein, two key ingredients that particularly target reduction of belly fats and breaking them down by developing muscle. Belly fat doesn’t only ruin your overall image, but is also harmful to health in the long run. These 6 Exercises can be performed at your home and can reduce your belly fat without going to Gym. Side to Side Bend exercise can be used as a core-strengthener and or as Flexibility exercise.
It has been proved that walking for 30 Minutes to 45 Minutes at least five days per week helped to decreased at least 3 KGs.
Jogging is the best exercise to loss belly fat and help to raise your heart rate effectively. For an instance, if a 150 pound adult jogs a slow 12 minutes mile burns 590 -Calories in an hour. Jogging at 10 minutes mile will burn 740 – Calories in an hour and 9 Minutes burs 818. This webpage has more images and videos to watch to burn belly fat, Crunch Exercise videos, the best exercise to reduce belly with pictures and videos, crunches exercise for belly fat, belly fat exercises, belly reduce exercise and exercises to reduce belly fat with images. Generally, Planks are great Exercise To Reduce Belly Fat, because this exercise engages a variety of muscles during the process of Side Plan exercise. If any of above said muscle groups are lacking in strength, then you’ll have difficulty with the position to hold for 60 Seconds. I hope this Simple Exercise To Reduce Belly Fat will take important factor of your good looking Abs.
The lower belly is one of those seriously frustrating body parts, and it’s not even an entire body part, it’s part of a body part – the lower bit of your tummy. Extend your arms over and behind your head to the point just before your torso starts to lift off the floor. Inhale, curling your upper body off the floor and reaching your arms toward the ceiling, exhale about halfway up, continuing rolling forward reaching all the way to your toes. Inhale, reversing the movement and exhale half way through the movement to return to your starting position. Lie on your back with your legs straight, lock your knees and push the small of your back down to the ground. Inhale and raise both your legs straight up towards the ceiling, until they form a right angle with your torso. Exhale and slowly lower your legs to just above the ground (approximately 4 inches – you want to lower your legs as much as you can without lifting the small of your back. Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. With abs contracted and your back pressed into the floor, curl your knees towards your chest as your exhale, your butt may also lift off  the floor.
As you inhale, slowly and with control lower your legs until your feet almost touch the floor. Lie on your back with your head and shoulders lifted off the floor and your hands behind your head if you need some support for your neck.  With both legs extended and toes pointed lift your right leg off the floor so that it is perpendicular with your upper body (keep your lifted leg as straight as you can) and raise your left leg just a few inches off the ground.
Quickly and with control swap leg positions: Drop your right leg swiftly down so that it hovers a few inches off the ground and simultaneously raise your left leg up towards the ceiling. With control, lean your upper body right back and at the same time extend both legs straight out.
Slightly bend your elbows and bend your right knee, bringing it across in the direction of your left elbow. Sit down, bend your knees and lift your feet off the ground, balancing on your tailbone and sits bones (the bones under the flesh of the butt which you sit on).


Beginners, grab your hamstrings (just below the knee joint) with both hands and lift your feet a few inches off the floor. If you are more advanced lift your feet off the ground so that your lower legs are parallel with the floor.
To make this move more challenging, bring your lower legs up, so that your legs are as straight as possible without rounding your back, so that your body forms a v-shape. Hold this position for about 30 seconds (increasing the time as your get stronger), relax, repeat 5 times. Lie on your back and with your knees locked raise your legs straight up, thighs together, so your legs are pointing at the ceiling. To make this exercise more challenging, draw as big a circle as your can, starting from directly above your hips to brining your legs as low to the ground as you can, while maintaining control and good form. Tip: If you can’t keep your legs straight, you may first need to improve the flexibility of your hamstrings before performing this exercise. Sit with your knees bent and lean back your torso about 45°; you should feel your core become engaged. Slowly and with control, twist at your torso, rotating your shoulders as far to each side as you comfortably can. To avoid back pain or injury keep your back straight, move with control and avoid over-rotating.
The assimilated belly fat around the mid-part of your body does not only ruin your figure but also increases the risks of stroke, diabetes, high blood-pressure, kidney and liver failure, and heart diseases.
Oats are rich in soluble fiber, helps keep a healthy digestive tract, lowers blood sugar and cholesterol level.
Eating or drinking watermelon juice helps to reduce water retention that most people with belly fat may have. Beans are also helpful for digestion process and a good digestion system helps reduce belly fats. Green vegetables have insoluble fibers that help sweep the digestive tract clean, providing for a good digestive system.  What is even better is drinking one or two glasses of green vegetable juices daily that help melt away fats. Eliminate harmful foods that keep you from burning belly fats: Processed foods, foods high in fat and low in fiber, flour and sugar products, vegetable cooking oil. Bear in mind to choose and include any of the above foods regularly in your diet to help speed up belly fat burning, even without working out! Always, keep in your mind that everyone has at least small belly fat, although they have flat abs.
To do the Lunge Stance just do as, Go forward with the right leg and then bend your right knee at 90 Degree angle.
The Captain’s Chair exercise was discovered by the Biomechanics Lab at San Diego State University. This chair has a free-standing piece of equipment as an upright, backrest with 2 arm rest and 2 side rails.
Ensure that your back should be in contact with your backrest always during Captain’s Chair exercise for flat belly.
It’s not necessary to use weights Or heavy weight to obtain immediate benefit from Bending Side to Side to Exercise. Let’s Now repeat the procedure but bending to the left instead to do this Bending Side To Side Exercise. The starting position would be just Stand straight with your feet shoulder width apart from each other.
Once you have start doing this exercise and try to do this exercise for more than 20 seconds. In Side Plank exercise you’re supporting your whole body weight on two just points of contact instead of four supports.
First Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Second step is Brace your abs and lift your hips off the floor until you are balancing on your forearm and feet so that your body forms a diagonal line.
Reduce the holding time initially and just keep on increasing the holding seconds accordingly. This vexing semi-body part is the bane of anyone who’s lost weight, toned up, put in the hard work, done everything right, but just can’t seem to shift that lower belly bulge.


In fact, your belly bulge may be due to your pelvis being tilted too far forward and downward, causing your lower back to over arch  and pushing out the lower part of your belly. Point your toes towards the wall, and place your hands under your butt with your palms facing down.
Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight. If this move is too challenging, instead of extending your legs, keep your knees bent as you lower and raise your upper body. Place your extended arms with the palms of your hands facing down, by your sides for support. Make sure your back is flat, straighten your spine and extend your arms straight out in front of your chest. They don’t contain harmful fats, only health-promoting fats—monounsaturated and polyunsaturated fats—the same type of fats found in olive oil. Eating a melon or drinking of its juice before your meal fills you up with very low calories, is cleansing to your detox organs and encourage elimination of toxins. Eating beans keep you full for longer, reducing your chances of overeating without adding substantial calories and keeping your energy intact. They tested and proved that the Captain’s Chair exercise is the top exercise to reduce fat belly without any device.
Unlike muscle that you can target and make bigger exactly where you want to, you cannot do the same with fat.
Recently, the American Journal of Clinical Nutrition pointed out that both these types of fats satisfies the cells and help prevent overeating. For this reason The American Dietetic Association has declared watermelon as a perfect ingredient to reduce the belly fat. If you can not hold this position for a long time, stay-up as long as you can do it, and then just repeat until you have held for 30 seconds as total. Even if you’re super lean and have very little belly fat, if you have an excessive anterior pelvic tilt, your lower abdomen will protrude. Standard ab exercises like sit-ups and crunches aren’t going to cut it because they mostly target the upper abs.
A recent research of the University of Kentucky suggests that if you drank two glasses of watermelon juice every day for eight weeks, it will not only reduce your belly fat but also reduce your body weight. Working your lower abs and deep abdominal muscles will pull you in and slim you down, as well as tone and define your lower belly area.
However, if you suspect this may be a problem, your best course of action is to see a health professional for diagnosis and treatment. If we could gain and lose fat where we wanted, plastic surgeons would be out of business and breast enhancement (more fat) and liposuction (less fat) would be redundant.
But alas, these are the two most popular surgical procedures in the US (along with rhinoplasty). You can’t decide that you’re going to lose fat from everywhere but your chest (if you’re a woman) or that you specifically want to lose fat from your belly.
The lower belly can be one of the last areas from which people lose fat and because of that it appears to be stubborn fat. This is especially true for women, as women are hormonally predisposed to store fat in the lower belly area and thighs. But shifting these last few pounds is like shifting any other, you need to control your calorie intake and exercise.
If you’re not seeing results, you may need to implement a new workout routine, step up your efforts or get a little stricter with your diet. There is one thing you can do (apart from liposuction!) to help you lose fat speficically from your belly – change your diet. Research show that eating certain foods can specifically cause you to gain belly fat or lose belly fat.



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