Top 4 Exercises to Lose Belly Fat Fast

What are some of the healthy ways to lose belly fat? Is belly fat reduction through exercises cost effective? If you are one of those who want to get rid of belly fat, there are various ways on how you can achieve a flatter tummy and that can be done weight loss workouts and eating the right food. Nowadays, with the numerous food options, many just consider eating whatever they desire without knowing their provided nutrients or effects to their bodies. That is the reason why many end up gaining more weight. Fortunately, there are now tons of options on how you can drop extra pounds. Some consider supplements. However, not all get their desired results. For this reason, some end up frustrated and depressed especially when trying to lose belly fat fast. There are several exercises to lose belly fat in a quick manner. Some of these are:

1. Cardio Exercises

Cardio exercises enhance increased lung volumes and one of the common cardio exercises that is considered by many dieters is aerobics. With this, fat loss can be achieved in no time while improving your cardiovascular health. If you can't do aerobics on your own, you can join a particular group of persons who also aim to lose belly fat for you to be motivated and determined.

2. Strength Training




If you like to gain muscles while losing weight, combining your exercises with strength training can be a good idea. In this training, you will be able to form beautiful abs and muscles, which can give you more benefits in the end. Strength training is an important fitness program that reduce body fat, increase lean muscle and burn calories more efficiently. This is because more muscle mass gained enhances the burning of more calories, which then controls weight gain. Common choices of strength training for weight control include push-ups, abdominal crunches, pull ups and leg squats. Others are free weights like barbells and dumbbells.

3. Bicycle Exercise For #Healthy Weight Loss

This is perfect for those who want six pack abs. For you to do this kind of exercise, you must get into the supine position and your hands must be at your head's back. Then, bring the knees to your chest while you are lifting shoulders off the exercise mat. After that, bring your elbow to your knee when straightening your leg. For best results, you can do one to three sets with twelve to sixteen repetitions.

4. How To Lose Belly Fat Through Exercise Ball Crunch

In this belly fat workout, you will need an exercise ball. Also, when compared to other exercises for losing belly fat, your abdomen will do more exerting. But, your whole body is still needed for stabilizing. For you to do this, prepare the ball and lie on it with lower back that supports your body. Place your hands behind your head. Then, lift your torso off the ball and contract your abs to pull your rib cage's bottom towards your hip. This exercise is like curl ups. But, the only main difference is that you're using an exercise ball.

Article Source: http://EzineArticles.com/expert/Andrew_Okpetu/510933

Top 5 Foods for Quick Weight Loss

Gaining weight has become common. Nowadays people are getting overweight as they are indulging more in high calorie food rather than eating healthy food. The experts have never suggested starving as a solution. People who want to lose weight should focus on healthy weight loss to avoid further health issues.

"How to lose weight quickly" is the only question that hovers in your mind day and night? Do you want a quick solution to weight loss? One has to understand that no one can reduce kilos over a night. The process takes time and following a proper diet and exercise routine can help them achieve a fit body. If one focuses on weight loss for a lifetime rather than a quick solution can see a positive change in their body. Let us read the article below to know the best foods that can help in getting into shape.

Almonds



 
Almonds are a major source of vitamin E and protein their high fibre content stops you feeling hungry. Swap your mid morning snacks with almonds and see a drastic change in your body.

Leafy vegetables
 
Leafy vegetables are good for the health. If one needs a flat stomach it is important to eat green leafy vegetables, as they are low in calories and full in fibre. They also are a good source of vitamins and minerals that are required by our body.

Oats
 
Oats help in lowering your cholesterol. It helps you feel full throughout the day. Eating oats in the breakfast can help get into shape in less time. Adding eggs to your oats can be a good combination for a healthy diet.

Green tea
 
If you are addicted to tea, coffee, or any other beverage then it is time for a change. Swap all your beverages with green tea. Green tea helps in flushing out the excess fluids form the body so that the body does not bloat. It also increases the metabolism rate of the body.

Garlic
 
Garlic is full of allicin, which helps in killing harmful bacteria, and viruses present in the body. For a flat tummy, it is good to add garlic to your food. It is better if you can eat it raw for a healthy lifestyle.

These five foods is the solution to your question "how to lose weight quickly". So, add these powerful foods to your diet and see a drastic change. You can even try herbal medicines for better result.

Article Source: http://EzineArticles.com/expert/Maria_R_Teresa/2110235

How to Gain 40 Pounds of Muscle - 4 Tips on How to Gain Quality Muscle Fast (Proven to Work)

Are you looking for the quickest ways on how to gain 40 pounds of muscle? Solid quality muscle can be easier to gain, even for the hard gainer, if you have the correct knowledge of what to do. In this article we will cover 4 tips to help you achieve your goal of the best way to gain weight muscle wise.

~ How To Gain 40 Pounds Of Muscle Tip # 1:

- Eating for growth - You must seriously aim to eat 5- 7 times per day consistently with your diet to gain muscle. Meals with have a balance of proteins, carbs and fats and aim to eat 14 - 16 times your body weight. The weight gain foods percentages are roughly around 40% of carb intake, 40% protein and the remaining 20% of fats. As a rough guide and for the convenience factor at least half of the meals should be whole food meals and the rest can be liquid replacement meal shakes. This is to gain healthy weight of muscle and not excess fat.

~ How To Gain 40 Pounds Of Muscle Tip # 2:

- Weights/machines for muscular growth - Resistance training puts stress on your muscles in order for them to grow bigger. After your workouts let the recuperation and food do the work for you for a fast gain. A 4 day routine works well as long as you allow 72 hours between body parts. Doing 2 lower body routines and 2 upper body routines per week is ideal for fast muscle growth.




~ How To Gain 40 Pounds Of Muscle Tip # 3:

- Stretching - This is totally overlooked and underestimated so don't make that mistake. Stretching will help restore the normal length to your muscle tissue which shortens through your workouts. Plus without stretching you'll start to get injuries and slow your progress right down A good rule of thumb is that if you train with weights for 4 hours per week you should stretch for an additional 2 hours. Please make time for this and you'll see amazing results.

~ How To Gain 40 Pounds Of Muscle Tip # 4:

- Supplements - There are certain supplements you should not go without as they will give your body the nutritional requirements needed for strength, muscle mass your health and body composition. They are a top quality multi vitamin, creatine, protein shakes and some fish oil capsules. All of these play an important role in your quest in how to gain muscle fast.

Article Source: http://EzineArticles.com/expert/Barry_Cross/311994