Cardio Exercises to Get a Flat Stomach

To get a flat stomach and to make that six pack show, you MUST integrate cardio exercises into your workout. These are the type of exercises that will burn the fat to the max and will wipe off the layer of fat located on top of your hard worked muscles. You can do crunch after crunch, but if you don't burn the fat your muscles will never show.

Cardio exercises are the best way to increase your heart rate and metabolism and if you train using intervals, you can keep your body burning fat even hours after finishing your workout. These exercises are one third of the factors to have a flat stomach (the others being strength training with stomach exercises and dieting).

Choosing a Cardio Exercise for a Flat Stomach

Many people try to find the "best" cardio exercise, but in fact there is no "best" here that applies to all. Cardio exercises include running, rope-jumping, swimming, cycling, jogging, and even activities like tae-bo and aerobics. They all work in getting your metabolic rate up, and the choice will be based on what it feels good for you!




For example, my preferred cardio exercise is jogging on the street. I do it because I love jogging in the mornings when it is all quiet and it gets my body fired-on, but I know some people who hate the idea of running in the morning and that are much better training with an elliptical machine when they get back from work. It's your choice.

What are the Benefits of Cardio exercises?

Cardio exercises are great for the body, besides the benefit of helping you burn a lot of calories, training regularly will prevent heart attacks, obesity, hypertension and diabetes.

Another great benefit is that it will help you reduce stress levels. Every time you feel stressed just go for a quick jogging session and you'll see what I mean!

Other benefits include: helping you sleep better, reducing depression, increasing energy levels, increasing the lung capacity and helping you clear your mind.

Interval Cardio Training

You may have heard I talk about interval cardio in the site. Well that' because it's the best way to train with cardio exercises! Simply put, it means that we make our preferred cardio exercises in intervals of high intensity and low intensity. This will help giving an increased boost of metabolism and will keep us burning fat throughout the day.

Here's an example of interval training with running:

You start off by jogging at slow pace for 10 minutes as a warm-up, to let your muscles prepare for the upcoming exercise. Then comes the challenging part, you need to run with your full capacity for 30 seconds, and then run at normal speed for 1:30 seconds. You don't have to run at certain speed, just try to run at YOUR fastest speed for 30 seconds.

The other minute and a half will let you recover so you are able to then again repeat it 9 times. Finally, end your cardio training by jogging slowly for 10 minutes as a cool-down. Training with intervals is the best way to burn calories and lose weight fast. Just work your body slowly until you are able to complete an interval session.

Article Source: http://EzineArticles.com/expert/Paolo_Basauri/18506

The Kettlebell Snatch - 1 of the Best Exercises For Belly Fat Going Today!

If you are truly serious about dropping the belly fat then you have got to engage in exercises that will significantly raise your level of perceived exertion, burn a ton of calories, and help you build some lean muscle mass. The way to do this is to make sure that your exercises are a true hybrid of both cardio and strength. This is why I want to introduce to you the overhead kettlebell snatch.

Best Exercise For Belly Fat!

You see the one thing that truly gets rid of your stomach is big core movements that involve a significant level of big core muscle exertion. This is true with the human body because it forces your nervous system to go into effect in order to handle and endure outside physical stress. This is why the overhead kettlebell snatch is such a powerful big core lift for you to lose abdominal fat fast.

You see the snatch lift has often been referred to as the Czar of all kettlebell lifts and it basically involves you having to pull the bell from between your legs out of a swinging type motion to a locked out held position just above your head. This single lift engages your hips, abs, back, shoulders, glutes, and hamstrings all in one movement. By implementing this single lift into your workouts you stand to lose those love handles at a very fast pace.




To pull this lift off you will need the availability of a single kettlebell of moderate resistance. Start the lift by performing a single arm swing to elevate the bell from between your legs up to a "high pull" position with it suspended just next to your head. To get the bell to this spot you will want to engage your hips and knees in a smooth and forceful act of flexion and immediate extension to build the momentum. Once you get the bell to this high pull position then make sure to vertically punch your palm towards the sky in order to finish it off. Once you have completed only a couple of reps of this super intense, but smooth lift you will see just how exertion it can be. If you were wanting to eliminate the stubborn belly fat then you just found your answer my friend.

Fitness starts with smart training and kettlebell training is a smart person's training. Take the time to learn more by accessing more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart!

Article Source: http://EzineArticles.com/expert/Brandon_Richey/17

Four Foods to Avoid During Weight Loss!

If you have decided to indulge yourself in an effective weight loss program, it is necessary to put in all the required efforts to reach the success you yearn for. When you are fully focused on the specific weight loss plan you've designed, there may be some unwanted foods entering your diet that could lead to unpleasant results.

If you are not aware of your dietary habits, you could be eating foods that are reducing the progress instead of helping it. These foods could reverse the outcome expected from an effective weight loss program to a negative one. The top four foods which destroy weight loss efforts are listed below.

1. Low Fat Yogurt

The much popular low fat yogurt is not that beneficial as it seems because its varieties have been proven to be unhealthy. It causes blood glucose levels to vary abnormally. It is advisable to choose Greek yogurt, which has higher protein content and lower sugar level that does not affect the blood glucose levels to a great extent.




Also, Greek yogurt contains many beneficial probiotics as it is packed with calcium and natural bacterial cultures. It is a smart choice for people who believe that a low-carbohydrate diet would result in a successful weight loss program.

2. Cereal Bars

The second food that should be avoided as much as possible, is the cereal bar. Cereal bars are quite artificial and lack the required amount of nutrients. The coconut is used as an additive sweetener which contains a heavy dose of fat per serving, hence, harmful for the body. These bars do not provide the sufficient nutrients required for your muscles to repair and build themselves.

Home-made granola bars would be preferable than buying harmful cereal bars from your local stores. The beauty of these granola bars is the option of creating a high energy snack by carefully selecting your ingredients and omitting excess sugars.

3. Bran Cereal

Eating a bowl of bran cereal early in morning is very common among people but its harmful effects are frequently ignored. The problem with bran cereal is that it contains far too much sugar that has a very negative effect in your weight loss program. Thus, it would be preferred if oatmeal is consumed instead of bran cereal.

The general public dislike eating oatmeal due to its mild taste. However, it is important to note that a bowl of oatmeal a day can reduce the cholesterol level and lower the risk of heart disease. This is because of its soluble fibre content as well as the beta-glucan in the oats.

4. Frozen Dinners

Many people fancy frozen dinners because of the portion control they'll offer, but it is true that they contain very little fiber and protein, hence do not contribute to a balanced diet. Frozen foods also contain an unacceptably high level of salt which can increase the risk of high blood pressure.

If frozen dinner is added to your diet plan, then it will be a good idea to toss in some grilled chicken and vegetables for extra protein and carbohydrates. This ensures that your body has a well-balanced meal.

It is essential to skim through your diet plan and see if any of these foods are present that could be the reason for not achieving the results you're going for. It is also beneficial to examine all the items on your plate before consuming them because your daily meals play a big role in your weight loss program.

Now that you understand what I am saying, I have a special time limited bonus for you. A few months back, I accidentally discovered a Chinese Weight Loss manual in my grandmother's antique box.

This is a family heritage that has been passed down for 3 generations to the women in the family so that they can practice this routine and continue on the family tradition.

The contents were written in traditional Chinese characters and it took me almost forever to have it translated properly. This "special" weight loss document contains meal plans which are easy to follow that will guarantee you to lose 10 lbs over the weekend.

Article Source: http://EzineArticles.com/expert/Eugene_Rios_Lee/1395998