How To Burn Belly Fat and Get Six Pack Abs

The concept may sound simple but with so many people struggling to achieve their goal it is clear that in practice it is a lot more difficult than it first appears. In order to tone your abs and burn away the belly fat you are going to need dedication, time and patience. I tend to fail because of the amount of time it takes for the changes in your body to become apparent. A lack of patience is my number one problem. I can promise you from experience though that the hard work is more than worth it in the end when your six pack starts to make an appearance.

You could already have the most toned, muscular abs but with a layer of fat over them they are not going to show. You need to do two things in order to get a six pack; tone the muscle and burn the layer of belly fat that is over the top. I will share my tips and tricks with you below to help you do both as quickly and efficiently as possible.

So tell me how to burn belly fat already! Here are my tips to help you burn belly fat:

Do cardio workouts.
Cardio training is an important part of your belly fat burning toolkit and should be included in your plan to get six pack abs. Some examples of cardio are sprinting, jogging, cycling, swimming and walking. All of these activities have varying levels of intensity and can all be adjusted to suit almost anyone. Cardio workouts raise your heart rate, body temperature and metabolism and force your body to burn calories including stored fat to produce energy. As I have already mentioned you can have the world’s strongest or most toned abs but if you fail to burn the belly fat covering them then you will never get a six pack.

Control your metabolism and reap the benefits.
Portion size and eating regularly are both very important in keeping your metabolism under control. To burn the most fat from our bodies we need to keep our metabolism high by feeding ourselves, small, nutritious meals on a regular basis. Eating large portions can lead to you consuming too many calories over the course of a day and excess calories are stored as fat. There is no way of avoiding that fact. Instead what you need to do is eat just enough to fuel your body for the day including any work and exercise you may do. Splitting the number of calories into small regular meals means that our metabolism stays high rather than going into a stop / start approach to processing your food.

Adding a large glass of water to your meal can help with the full feeling that you may now be missing as a result of your smaller portions. In addition to this water is essential for your metabolism to work at its best as well as pretty much every other function that your body does daily. Believe it or not drinking water to lose weight should be an important part of your overall strategy.

Eating less to lose weight does not work.
Eating less to lose weight and belly fat can have a small, immediate effect but is not a viable long term solution. Your body needs an amount of calories to maintain weight and eating more than that amount can increase stored bdlly fat and weight quite quickly. The reverse is not true. Eating below the number of calories to maintain weight has a different effect on your body. Your metabolism will slow down and your body will attempt to conserve calories, relying on your stored body fat for energy only as a last resort. Think of it as a safety mechanism, your body saving for a rainy day. Your brain enters something similar to a survival mode where every calorie is precious as because of the deficit, it does not know when the next meal will come. This is not where we want to be when trying to burn belly fat.

Incorporate weights into your training routine.
Lifting weights encourages your body to build more muscle tissue. The more muscle we have in our bodies the more calories we will burn just to stay alive. The muscle tissue cells require more calories to function and stay alive than a fat cell would. If you have a lot of muscle tissue you need to perform less exercise daily to achieve the same calorie burn as someone with less muscle tissue. As we will be in or close to a calorie deficit while trying to burn body fat is is quite easy for our body to turn to our muscle tissue as a source of energy. Weight lifting ‘reminds’ your body that it needs the muscle tissue and helps to prevent breakdown, forcing your body to use stored fat instead.

Eat whole foods rather than processed foods.
The more work your body has to do to break down the food you eat the slower the calories enter your system. This will result in better use of the energy over time rather than an excess amount of energy all at once. If you eat excess calories your body has to release insulin to control your blood sugar level resulting in the excess being stored for later use. This is basically how we get fat and we should avoid causing insulin spikes as much as possible. Whole foods instead of processed foods mean our body has to do the processing instead, slowing the release and actually using more energy for digestion. Both of these are good when trying to burn belly fat.

Following some or all of the advice above will allow you to start making positive changes to your body. I mentioned weight training above briefly but I wanted to get a little more into the types of exercises you should be doing and why they benefit the overall goal of a toned, defined six pack.

Building strength and muscle tone in every muscle in our bodies is important. As I said above the more muscle tissue we have the easier it is to burn excess calories and lose our belly fat. Everyone trains their chest, arms, shoulders or legs consistently with a relatively high intensity. I see people at the gym regularly performing cardio workouts, sprinting, jogging and cycling 2 – 4 times a week. Why is it that most people fail to train their abs effectively? The abdominal muscles are no different to any other muscle in the body and should be trained just the same.

So what exercises should you do to help strengthen and tone your abs and get your elusive six pack? Personally I am a fan of training the entire core area, front and back at the same time as much as possible. This is the way the human body is designed to work. The Abs are there to work in partnership with the back muscles to maintain correct posture and keep us standing upright. Deadlifts and Squats are two very good exercises that utilise the entire core area when being performed and should definitely make an appearance in your workout. The added benefit of these two exercises is that they involve almost all other muscles in the body and can use a lot of calories in a short space of time.

I also like the perform static hold exercises like plank and side plank as this forces your abs to work in the way they were designed to. Believe it or not your abs are not there to look good or to curl you up into a ball. They are meant to hold your body in a straight line and that is exactly what these types of exercises help to target. Hold the plank and side plank for as long as possible and work on improving this each time your do them.

Make sure you get into a routine is probably one of the best tips I can leave you with. Being consistent is probably one of the most important things I can stress when it comes to getting a six pack. A routine can help you stick with it and reach your goal that much quicker. Take some or all of the tips above and integrate them into your lifestyle and training. I hope this at least helps you understand how to burn belly fat and get six pack abs as I intended. Let us know how you get on by leaving a comment below.

Flat Stomach Exercises - Tone Your Abs, Flatten Your Tummy

Fastest Way To Lose Belly Fat – 10 Things You Need To Know

Outlining the fastest way to lose belly fat may appear confusing at first. Which weight loss program are you going to follow? Should you follow the most popular media hypes on weight loss pills and drinks? Surprisingly, you can follow a self-initiated program on the fastest way to lose belly fat right now, without ever having to go to the gym.

Here is a list of practical steps to follow–when collectively done, they form the fastest way to lose love handles and belly fat and the easiest way to snag those six pack:

1. Avoid carbohydrates at all costs. It initially sounds dangerous – after all, carbohydrates are our first source of energy. However, unused carbohydrates have a way of haunting us back by way of depositing themselves as belly fat. Why is this so? A rise in the level of carbohydrates signals the body to produce insulin, and insulin in turn triggers the body to store fat. Instead of munching on carbohydrates, switch to a high-protein and green diet, the reasons of which will be discussed next.

2. Load up on protein, fruits, and vegetables instead. Protein is much harder to digest than carbohydrates. The harder it is to digest food, the more energy is required to digest it. The more energy is required, the more calories are burned. See how win-win this diet switch is? Protein will make your body burn calories faster, and the fruits and veggies will help you feel fuller. Fruits and veggies contain fiber that give you the illusion of feeling fuller after a meal, so you wouldn’t have to worry about any tendencies to overeat. Go ahead and stock up your fridge on meat and leafies.

3. Religiously do one hour of cardio exercise a day. In order to burn calories, you need to raise your heartbeat to at least 150 beats per minute for at least 30 minutes to get results. Ideally, 30 minutes of cardio workout a day is more than enough but if you want to do the fastest way to lose belly fat, add 30 more minutes to your workout routine. An hour a day of calorie-burning cardio such as running, jogging, dancing, swimming, or cycling will do wonders in shedding off belly fat and all other unwanted fat deposited all throughout your body. An hour a day is not so hard to start and once you get the hang of it, that one hour will just whiz by without you noticing.

4. Don’t forget toning exercises. The fastest way to lose lower belly fat and get a six-pack abs is to pair your cardio exercises with toning and weight lifting. This should be done for at least 30 minutes every other day. Take note that it cannot be done everyday as your muscles will need to heal after every weight training sessions. Doing this everyday will likely cause fast wear and tear of your muscles, making it even harder for you to work out the next time.

5. Overhaul your favorite diet items. Instead of grabbing that can of soda, gulp down water. Ditch your fast food habit entirely as this is the number one cause of fat accummulation in your body. As an alternative to chocolate cake or cookies for snacks, munch on some sliced fruit instead. These little things may seem negligible to you, but fastfood, soda, and sugar are actually three of the most fattening food in one’s typical diet. Avoid them at all costs not just for your stomach but for your overall health and wellness. Switch to healthier options and you’re guaranteed to feel lighter and better once you start with your new diet.

6. Be friends with a water bottle all day. Never leave your water bottle, as drinking water during strategic times of the day can actually help a lot in losing belly fat. Firstly, water hydrates the body, making it perform faster metabolically. A fast metabolism means faster fat burning, so always have your regular fill of water requirement everyday. Secondly, drinking water 30 minutes before eating has been proven to curb appetite during the actual meal. Thirdly, drinking water rids your body of toxins and other unwanted substances that may hinder the optimum performance of your body in digestion and overall metabolism.

7. Eat six small meals a day. Eating more than three meals a day may sound ironic since our goal is the fastest way to lose belly fat. However, eating small, frequent meals signals the digestive system to work harder than it usually does, which in turn triggers one’s metabolism to work faster, too. A faster metabolism means faster calorie burning, and faster calorie burning means more belly fat loss.

8. Eat slowly. Did you know that it takes approximately 20 minutes for your stomach to send a signal to your brain that it is already full? If you consume your food faster than 20 minutes, you will likely overeat since your brain will nto have the time to signal you that you’re already full. Indulge in what you eat and savor each bite in order to give your tummy time to feel full.

9. Take your multivitamins. A flat stomach is no good if you have failing health. How will you go out and flaunt your new, sexy figure if you are too sick to even put on a killer outfit? With all your diet and exercise going on, there’s a possibility that you might neglect taking in a few essential vitamins and minerals. Ensure that this doesn’t happen by consistently taking your daily vitamins.

10. Finally, the most important pointer in this outlined list of the fastest way to lose belly fat is to never starve yourself. This is something that most dieters typically do under the false logic that if they do not eat, they will not get fat. This is an entirely wrong assumption, since the body’s way of coping with hunger and starvation is to store fat longer instead of burn it. The lack of food intake will tell the brain to preserve all the body’s sources of energy more strictly, so if you starve yourself prepare to say good bye to fat burning.

The fastest way to lose belly fat is to follow all ten steps outlined above. These tips can be started as soon as possible since they do not need any expensive venues or equipment for their execution. All these ten pointers need is a 100% commitment on your part that you indeed want to follow the fastest way to lose belly fat the healthy and safe way.

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Flat Stomach Exercises - Tone Your Abs, Flatten Your Tummy

Most effective way to lose weight

There are so many websites, diets and conflicting advice when looking to lose weight. After Christmas and New Year, I looked at making my lifestyle healthier with the added benefit of losing weight. So my research started to find the most effective way to lose weight.

I wanted to share my top 10 tips which hopefully will help you too.

Out of all of articles I read when looking to find the most effective way to lose weight, I picked the tips below to help me get a healthier lifestyle move forward.

1. Keep a diary of your day.

Keep a notebook and list all food and drink consumed each day. This has been proven to be one of the most effective ways to lose weight as statistics show people eat anywhere from 15% to 50% less when doing this. This will help you understand what you are eating each day, when any problem areas occur i.e. snack times, late night cravings etc…. One of the first things a personal trainer will ask you to do is write a food diary – therefore this is a good place for you to start too!

2. Find yourself a weight loss buddy.

Get yourself a weight loss buddy. This could be a family member, friend or work colleague. It is important to have the support of someone else who has a similar goal, who you can share experiences with and can provide additional motivation when needed.

3. Cheap and cheerful, buy a Pedometer.

Buy a pedometer and check how many steps you do a day. They are inexpensive and can even be worn under clothes to work or out socially. The recommended daily figure is 10,000 steps a day. It is a great way to challenge you daily and help you to lose weight. This encouraged me to take lunchtime walks, walk to the shops in the evening and increase my daily steps by taking longer walks on the weekend.

4. Use smaller plates.

Use smaller plates for your meals. This allows you to control your portion sizes and means you don’t feel you have to fill up a plate to make it look more appetising. It sounds simple, but really works.

5. Drink plenty of water.

The amount of water you need to consume will vary on your weight, daily activity, your environment and diet. However, the average recommendation is eight glasses a day. Water is required to avoid dehydration; dehydration slows down fat burning process. The calorie burning process creates toxins; water plays an important part in flushing them out of your body.

6. Pick the right food and vary it.

The type of foods you eat are imperative to meeting your weight loss target. Increase your super foods such as oats, lentils, green vegetables, oily fish, berries, avocado and oily oils (These foods curb cravings and increase your metabolism). Reduce starchy carbs such as bread and pasta but increase fibre rich carbs such as fruit, vegetables and whole grain foods. It is important to have a nutritionally balanced diet though so be careful not to suddenly cut out one type of food if you usually eat it every day. You can read more about this in the 10 foods that burn belly fat article published on this site.

7. Eat 3 good meals a day and healthy snacks.

You need to have 3 healthy balanced meals a day but snacks are just as important to avoid cravings. Healthy snacks can include unsalted/unsweetened popcorn, raisins, oatcakes, fruit, low fat yoghurt, nuts etc.

8. Have a plan.

Create a gym program or plan. If you don’t, you will aimlessly go to the gym working the same muscles because you are in the routine of going on certain machines. Create a plan yourself or ask someone in your gym to help. This will also ensure you don’t get bored and keeps you motivated for your sessions.

9. Weight and measure yourself monthly.

Weigh yourself monthly instead of weekly, this way you avoid disappointment if you have had a bad week. It also stops you becoming obsessed with the scales! It might be an idea to measure yourself instead of weighing too – you can see the inches come off and your body change shape.

10. Taylor your weight loss program to you.

Everyone is different and it needs to suit your needs and lifestyle for it to work long term. Set yourself small achievable targets to ensure you don’t lose interest and motivation. Also, ensure you include something you enjoy – if you like lively zumba classes, don’t waste your time attending a yoga class – it’s got to be fun and something you want to do, not dread!

So these are my top tips to lose weight. However as you can see there is no ONE way which is the most effective way to lose weight. It can be a mixture of all or a few of the above that works for you. It is important that whichever way you choose, it is the healthy way – no crash diets or sudden bursts of exercise after years of doing nothing.

You have to introduce changes gradually and increase activity bit by bit. And finally make it fun so it is something that will last longer than a few weeks.

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Flat Stomach Exercises - Tone Your Abs, Flatten Your Tummy

What Is The Best Cardio To Burn Fat?

With so many different options available to you today including cardio machines, exercise classes, jogging along the beach front and many more it is difficult to pick the right cardio to help us quickly achieve our goals. If your goal was to lose bodyfat you should not just perform cardio, you should ask yourself what is the best cardio to burn fat?

Not only are there too many choices when it comes to picking what you would like to use to do your cardio workout there are also a lot of different types of cardio, each with a different effect on the body. Don’t get me wrong, all cardio is going to raise your body temperature, burn calories and boost your metabolism. However the way you choose to perform your cardio can make a massive difference to the way your body burns fat.

What are the different types of cardio?

Before I give my opinion on what is the best cardio to burn fat I wanted to cover the various types of cardio and the corresponding energy system used in the body when performing your exercise. It is the way energy is used in the body that will determine how much fat you will burn.

Low Intensity, Long Distance

I would say that this type of cardio is the most commonly known and is what I see most people at my local gym spending most of their time doing. It involves working at between 40% – 60% of your maximum heart rate (maximum effort) for what I would call a long duration or distance. Something between 5km – 10km is common, 40 – 60 minutes for those who prefer time.

You can walk, jog, run, swim or cycle as an activity. This is the perfect way for you to introduce yourself to cardio if you are a beginner. Adjust the intensity (speed or route) as you feel necessary and make sure to concentrate on completing the time or distance rather than killing yourself from the start. This is a good way to burn fat, especially for those who are overweight.

Medium Intensity, Medium Distance

This type of cardio requires you to push closer to your maximum heart rate aiming for around 70%. If you are exercising at the right intensity you will be breathing heavy but not so heavy that you have to stop the exercise. You should aim to complete roughly half the distance / duration of the low intensity cardio but at the same time you should be pushing yourself that much harder.

This type of training is less efficient at burning fat, you will still burn calories but you will also be training your aerobic energy systems (your ability to take oxygen into your body and utilise it to create energy).

High Intensity, Short Distance

This type of cardio is very demanding on your body. You will be working at or just below 85% of your maximum heart rate for a much shorter distance (less time for those of you who like to measure your training that way).

Without getting too technical exercising above 85% of your maximum heart rate forces your body to start using the anaerobic energy system which is pretty much useless at burning fat. Due to the speed at which the anaerobic system is designed to work and the lack of ability to sustain the intensity for any prolonged period means that fat can’t be used as an energy source.

Exercise for between 100 metres and 400 metres, 1 – 5 minutes depending on your fitness level. You should look to increase the intensity or speed rather than distance or time as you get fitter.

So what is the best cardio to burn fat?

In my personal opinion I prefer a combination of two of the above which is called High Intensity Interval Training or HIIT for short. This type of cardio combines the low intensity and high intensity styles together to get the best results as quickly as possible.

HIIT Training Examples

Typically HIIT training revolves around a period of all-out effort, above 85% of your maximum heart rate working with the anaerobic energy systems and then a rest period in the low intensity zone to allow your body to recover. What this unique HIIT combination achieves is your body burning it’s carbohydrates during the high intensity stage and switching to burning fat during the low intensity phase as it has little choice being carbohydrate depleted.

Here is a HIIT training example that I tried myself recently at the gym. Familiarise yourself with a treadmill as you will be increasing and decreasing speed frequently during the workout. Start by running for 1 minute at a low intensity, 40% – 60% of your maximum heart rate the same as the low intensity, long distance example I talked about earlier.

Once you complete a minute at this pace you need to immediately increase the speed on the treadmill to increase the intensity, moving your body into the high intensity zone, around 85% of your maximum heart rate. Stay at this pace for between 30 seconds and a minute depending on your level of fitness. Reduce the speed dropping your workout back into the low intensity zone where you will continue running for another minute. You should use the low intensity section as a resting period.

Repeat the low intensity / high intensity periods between 3 – 10 times, again depending on your personal fitness levels. As you progress you will be able to work harder whilst keeping your heart rate lower and therefore assuming you use the heart rate percentage to calculate your intensity you will continually progress and burn fat at the same time.

Whilst answering the question “What is the best cardio to burn fat?” is always open to opinion I feel that you will get excellent results implementing what I have suggested above.

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Contact Us

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Flat Stomach Exercises - Tone Your Abs, Flatten Your Tummy

Flexibility Training Uncovered

Stretching should form part of any good training routine. It is important to warm up correctly not only to avoid injury but to allow your muscles to perform at maximum efficiency. A flexible muscle is a stronger muscle! Here are a few tips to help you create your own warm up and flexibility training routine.

To improve your flexibility and to avoid injury it is important to stretch before and after a workout. Most people realise the importance of stretching before your workout and the link to preventing injury. However few people take advantage of stretching after their workout when the muscles are warm. This is an ideal time to increase flexibility.

You should hold a stretch for longer when working on increasing your flexibility. While 20 seconds is usually fine for warming a muscle up, 40 – 90 seconds is needed for the muscle to benefit from a stretch. Hold for less and the muscle returns to its starting length.

Avoid bouncing when stretching. Slowly move your muscle into a stretched position, hold it there for the required amount of time and then slowly return it to a relaxed position. Forcing a muscle to stretch or bouncing it into position is likely to cause a strain or other damage to the muscle or joint.

Take your time, your flexibility will increase but it will take time. Increase your stretching slowly to allow your body sufficient time to adjust.

Remember to warm up and stretch all muscle groups. A lot of people focus only on the muscles that are being exercised. This can lead to injury as other muscles are often used indirectly and unexpectedly.

Try to stretch regularly, not just when you visit the gym. Your muscles will thank you for it. Irregular stretching allows the muscle to become lazy and return to its less efficient state. Make sure you keep on top of it.

Listen to your body and don’t train when you don’t feel up to it. It is not worth it as the likely outcome is injury rather than improvement. Stay close to your limits. I am not going to tell you to stay within your limits as training is all about pushing them. Just don’t push them too far!

Take enough rest after training a muscle group. I don’t recommend training the same muscle group on two consecutive days. You don’t improve when you are in the gym; it is the rest in between that allows the muscle to develop.

Aerobic training is essential to strengthen your heart. A lot of people train every other muscle in their body but forget to train this one! Try exercises like running, skipping or swimming.

Aerobic training is essential to strengthen your heart. A lot of people train every other muscle in their body but forget to train this one! Try exercises like running, skipping or swimming.

Let’s be honest, stretching is boring so take some music with you to pass the time. You can grab a low cost MP3 player with headphones to avoid disturbing the other people around you. While we are discussing music it is worth mentioning that an MP3 player can also do wonders for increasing your training intensity. I train harder when listening to music.

Try these tips out for yourself. Flexibility training is often overlooked but I promise quicker results with a little bit of time spent stretching. It should be included in your flat stomach exercises and performed regularly.

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Flat Stomach Exercises - Tone Your Abs, Flatten Your Tummy

Healthy Weight Loss Tips

Obesity is fast becoming one of the world’s biggest problems (please excuse the obvious joke). More than one third of American adults are obese and this figure is increasing every day and is predicted to reach epidemic levels by the year 2020.

In order to help reduce the amount of people suffering with obesity I think that it is important to highlight the health problems that are linked with this condition. Hopefully this will open your eyes to the potential health hazards you are exposing yourself. In addition to this I am hoping that this will provide you with the push or motivation to make a start.

Listed below are some of the diseases you are putting yourself at risk of by carrying extra body weight.

Heart Disease
Stroke
Diabetes
Cancer
Arthritis
Hypertension

By losing weight you help to reduce your risk of suffering from one of the above diseases.

With everyone’s lifestyle being so hectic today it is easy to see where the ‘lose weight fast’ and other similar programs came from. I am here to tell you that they don’t work. Some not at all, some will allow you to lose weight initially but long term, when you start eating your normal foods again the weight simply piles back on. Please don’t fall into this trap!

The only way to lose weight and keep it off is by changing your lifestyle and diet choices for good. You need to set yourself goals whilst not expecting too much too soon. Nothing that is worth doing is ever easy but you can create permanent changes to your body with some proper planning.

Listed below are some of my healthy weight loss tips to help you along the way.

Avoid skipping meals and starving yourself.

If you only going to read this far and take one tip away with you, the best advice I could give you is to not follow diets.

While initially you may see results and start to feel better with your new, slimmer body by following a diet, eating less or by skipping meals this won’t last for long. Your body is clever and will adapt to what you are doing, not tolerating the insufficient amount of food, or fuel you are providing it every day.

Your weight loss will slow down and eventually stop. In addition when you start to eat normally again the weight you had lost simply comes back.

Start as you mean to go on.

Breakfast has long been given the title of the most important meal in the day. You are breaking on average an 8 hour fast from your sleep, boosting your metabolism with this meal is important.

Eat small, healthy meals regularly.

Eating five to six smaller portions per day is better for you than the traditional breakfast, lunch and tea setup. Eating like this can help prevent over eating and encourages your metabolism to burn more calories.

Set yourself a weight loss target.

Set yourself, small, realistic goals that will form part of your target weight loss. You are not going to lose 40lbs in two weeks. 2 – 3 lbs a week is more realistic and will allow you to remain motivated. As I said before this is a lifestyle change not a quick fix so any goals you set should be something you plan on doing for the rest of your life.

Once you have decided on your target and the smaller goals in between stick combine these with your exercise program and stick to them.

Make sure you are always hydrated.

Our bodies are anywhere between 50% and 70% at any given time depending on body fat and hydration. You need to drink sufficient water daily as your body needs it in order to burn fat and remain healthy.

Stay away from simple sugar.

Instead make sure your diet consists on mostly fruit, vegetables, rice, pasta plus meat, fish and any other protein rich foods. Sweets and fizzy drinks should not make an appearance in your regular diet. The occasional treat in moderation is fine but remember your overall goal and ask is it worth it.

Fat is not the enemy.

Eating fat will not make you fat. Healthy fats found in olive oil, tuna, salmon and mackerel actually help you regulate the body fat levels and have other health benefits too.

Get more exercise.

The obvious choice for getting more exercise is joining the local gym. Of course you can alter everyday things in your routine to increase your activity levels. Walking to the shops instead of driving or using the stairs instead of the elevator are just two simple changes that will burn calories.

Whatever the amount of weight you want to lose, setting realistic goals, eating healthy, staying hydrated and getting enough sleep and exercise will give you the best chance of success. I like the saying ‘It’s a marathon not a sprint’ when it comes to weight loss. Losing weight too quickly will only make it more difficult to keep off long term.

I hope you use the healthy weight loss tips along with other bits and pieces you can find on this site to start your journey to a new healthier you. Good luck!

Flat Stomach Exercises - Tone Your Abs, Flatten Your Tummy

10 Foods That Burn Belly Fat

The chances are that as you have found this website you are looking for a simple way to reduce the fat that is either slowly building around your midsection or the fat that has already taken hold in that area. The belly fat has to be attacked using more than one approach, exercises to burn extra calories and a healthy, nutrition diet containing foods that burn belly fat. I will focus on the diet in this article starting with some of the best foods I would recommend adding to your diet.

Salmon

Salmon is high in essential fatty acids which assist with burning fat whilst providing a host of other health benefits. The fat content in salmon does mean that portion size should be a consideration.

Protein Powder

Getting a good quality protein powder and supplementing your diet to ensure you keep the muscle tissue developed from your exercise is crucial to burning fat. Muscle tissue is ‘expensive’ in terms of calorie consumption meaning you burn more calories even when at rest.

Peanut Butter

Make sure you opt for the natural variety. Peanut butter is high in unsaturated fats satisfying your hunger for longer. This will help prevent you from snacking between meals. As peanut butter is also high in fat portion sizes need to be kept under control.

Apples

Fruit is often high in calories due to the carbohydrates contained in them but providing you are eating an apple as part of the whole days meal plan you’ll be fine. The added bonus is the dietary fat contained in apples also helps to make you feel fuller for longer preventing snacking.

Oatmeal

Oatmeal is a perfect choice for breakfast due to it’s high dietary fibre and protein levels whilst still being free of any simple sugar. If you find oatmeal a little plain you may want to add some protein powder or a small amount of honey to it.

Broccoli

Broccoli is low in calories being only 43 calories per average serving, is high in fibre, vitamins and minerals. Your body will benefit in more ways that fat loss by adding this vegetable to your diet.

Walnuts

All nuts are high in fat but walnuts are particularly high in essential fatty acids, similarly to a portion of salmon. Essential fatty acids help maintain a stable blood sugar level and encourage the use of fat as an energy source.

Egg Whites

They are low in calories and are one of the highest biological value protein sources available for you to eat. They are cheap to buy and are very versatile when it comes to cooking them.

Flaxseeds

These are high in fibre and high in the essential fatty acid, omega 3 which is good for your heart, immune function, inflammation caused by exercising and weight loss.

Blackberries

Are very low in calorie content but high in dietary fibre. These will make you feel fuller for longer after eating and as an added bonus have a small amount of protein for repair following exercise.

Adding all of the above into a single day’s meal plan is a little much to ask initially but start by picking one or two food items and try adapt your diet going forward. In addition to the other health benefits these foods that burn belly fat will have you trimmed down in no time, and lets be honest, they all taste great too!

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Flat Stomach Exercises - Tone Your Abs, Flatten Your Tummy

Recommended! The Truth About Six Pack Abs

With so many promises and products getting thrown around in the fitness community it is often easy to miss the good products that are mixed in. I get sent emails regularly from all the big newsletter lists as I like to keep an eye on what is being offered in the community I have a huge interest in. If something good is released you can guarantee that I want a piece of the action so I often buy popular, new release products to try and hopefully benefit from.

The Truth About Six Pack Abs is not a new product by any means, but for whatever reason I had not stumbled across it until recently. After a quick check for feedback from the internet I quickly realised that this was an eBook to be taken seriously. For those of you that don’t know an eBook is a computer file, normally PDF format that can be read on all computers and can be delivered instantly, for free by email or via a download link.

Tell Me More About The Truth About Six Pack Abs

The Truth About Six Pack Abs is a very popular exercise and nutrition regimen that focuses entirely on ways to train your midsection and reduce body fat in that area with the ultimate goal being the unveiling of the coveted six pack abs.

Mike Geary’s eBook exposes the myths, the false promises and the plain and simple bad information that is shared around the fitness community. Simply by avoiding these you are half way to achieving your goal.

1: Some popular ‘health foods’ are nothing more than cleverly disguised junk food. These can often have little to no positive effect on your health and can even cause you to gain more belly fat.

2: Crunches, Sit-ups and ab machines are the least effective way of developing your six pack abs. The best exercises are discussed, in detail in the eBook.

3: Countless hours of cardiovascular training is not the way to burn the fat away from your stomach and uncover your six pack abs. Mike tells you the exact exercises you should perform for 10x better results!

4: The false promises made by diet pill manufacturers is exposed by Mike. He goes on to discuss the options available to you from natural food sources.

This is just a small sample of what is in Mike’s eBook.

In addition to the above you will also get diet and nutrition guidelines, sample diet plans as well as specific exercises and routines to help you along your way.

Who is Mike Geary?

Mike Geary is a Certified Personal Trainer and Certified Nutrition Specialist making him an expert in the fitness and nutrition field. All of Mike’s knowledge is shared in the 110 page eBook, written in an easy to understand language aimed at the average person, jargon free! In addition to the eBook Mike also sends out monthly newsletters with additional tips, diet plans and workouts included. He also provides you with his personal email address in case you need to clarify anything within the eBook.

I highly recommend The Truth About Six Pack Abs. It’s an excellent, informative collection of Mike’s years of experience and it’s genuinely nice to see something like this being offered into our community for a change.

Click here to visit Mike’s website and watch a sneaky preview video showing you why the truth about abs is right for you. As always with so much confidence in the results of his book there is the full 60 day money back guarantee if you don’t enjoy reading it and the results as much as I did!

Flat Stomach Exercises - Tone Your Abs, Flatten Your Tummy

The Paleo Diet Food List

The Paleo Diet, or to give it the full name Paleolithic Diet is a diet formulated from the types of food the cavemen would have eaten. Essentially if the food would have been available thousands of years ago then it is likely to crop up in the Paleo Diet Food List which we will discuss shortly.

What is the Paleo Diet?

The way we live our lives and cook our food has changed considerably in recent years, let alone when we compare to the way things were done thousands of years ago. Modern technologies, farming and high demand has meant that we have had to change the way we grow and process and cook our food. While our ancestor’s would have had to venture out on a hunt to get their food we have the luxury of a trip to the local supermarket where we simply pick what we want off the shelves.

While the convenience this brings is excellent it has resulted in the nutritional values of the food we eat being reduced, sometimes drastically.

The concept of the Paleo Diet is to bring our eating habits back to the way they would have been, or as close to, in ancient times. The diet demands that you avoid all processed foods found at the supermarkets and instead focus on eating something from the Paleo Diet Food List that occurs in the wild or comes straight from the ground.

Your daily diet will mainly consist of meat and fish, fresh fruit and vegetables, as well as nuts and seeds. Foods you will be avoiding will include dairy products, cereal grains, legumes, starchy vegetables, fatty meat and high in salt items.

What should I eat and when?

You should aim to split your day as follows:

Breakfast > Snack > Lunch > Snack > Dinner > Snack

Pick foods from the list above and eat until you are full then stop. As always you should ensure you are hydrated at all times as that can cause you to feel hungry when you are not. Adjust the amount of food you are eating accordingly depending on whether you are trying to gain muscle tissue or burn body fat.

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Flat Stomach Exercises - Tone Your Abs, Flatten Your Tummy