Secret Diet Solutions

Archive for May, 2010

By Michael Jean Wilson

If you’ve been trying to shed your tummy fat for a while, you may have discovered the traditional ways to do it: three or five times of 30-60 minutes low intensity cardio per week while keeping your heart rate at the pre-defined target zone. Definitely, that will bring you to endless hours on a treadmill or elliptical machine.

So, does being “hamster on the wheel” solve the problem? Obviously, the answer is NOT. The main reason for this is your body can adjust itself to your regular steady pace exercises, thus after some time, your exercise will gradually lose its benefits. This is why people who are doing steady pace cardio are forced to increase their duration over and over again.

The second reason: human body is designed to perform physical activity in burst of exertion followed by recovery; this is also known as stop-and-go movement. For example, try comparing a sprinter who focus on stop-and-go exercise and a marathoner who focus on endurance exercise; the sprinter is more lean and muscular looking right?

So, how to lose tummy fat? When trying to lose fat, you can’t pick specific area in your body; instead you must pick well designed full body resistance training program with high intensity cardio program that complemented with good nutrition intake.

These will reduce your body fat percentage and shed all those excess fat on your tummy and all over your body in general. As a woman, your goal is reach 16-18% body fat as that alone is enough to get you a flat sexy tummy; as for men, they have to attain at least 10% body fat for their six pack abs to start visible.

I did mention about resistance training as the answer for the question “how to lose tummy fat“, but rest assured that you will not get overly bulked up like a bodybuilder; besides, women don’t have much testosterone to begin with, so it is really difficult for women to get bulky. The goal of the training is to become leaner and more muscular while increasing your metabolic rate in order to accelerate the fat burning process.

The training is varied from only using your bodyweight such as bodyweight squat and pushups to the one that using dumbbell or kettlebell. Remember to choose the weight that provide enough challenge for you for maximum result; don’t worry, you won’t get bulky. Check an idea of a kettlebell complex:

* One arm swing
* One arm snatch, keep the bell over head
* One arm overhead squat
* Bell back down to bottom, then one arm split snatch
* Bell back down to bottom, then one arm clean and press

The second answer for the question “how to lose tummy fat” is high intensity cardio program. This is different from typical cardio that do nothing than wasting your time. You’ll need extra effort, but the result will be astonishing.

One doable high intensity cardio is wind sprints. You need to find open field or park and try 50, 75, and 100 yard all out wind sprints. You should do this between 6-20 times with either one or two minutes rest after each sprint. This exercise is aiming to work the biggest muscle groups in your body, increase your metabolism, raising your muscle building hormones, and make the fat burning process even faster. Wind sprints is a good example, but if you are shy or can’t afford to find good field, there are many other high intensity exercises that you can do at home.

The last requirement to lose tummy fat is a good eating habit that focus on nutritious foods. To put it shortly, you’ll need to put these into priority:

* Fruit and vegetables
* Proper portion of high quality protein throughout the day
* High fiber food; this is necessary for appetite control
* Fat from healthy source such as avocado, virgin oil, nut, seeds, fish oil, etc
* Foods that as natural as possible and preferably unprocessed
* Foods with high nutrient

Once you discover the real answer, you can say goodbye to the boring cardio routines that most people believe, get out from your ‘hamster wheel’, and start shed that excess body fat to achieve flat tummy and lean body.

Read further about the exercise program and nutrition guidelines that fulfill this purpose at the Truth About Abs review. Don’t forget to claim your free fat burning course at best weight loss program.

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Submitted By: Abigail Aaronson

Congratulations on your recent weight loss! Now, what to do about that loose skin? If you’ve lost a significant amount of weight then you probably have loose skin all over your body. A good option for ridding yourself of this skin in the middle areas is an extended tummy tuck. This is different than the traditional methods as more of an area is re-sculpted. It might be a good option for you.

If you’ve lost a significant amount of weight, there is no doubt that you feel great about yourself and healthier in general. A common problem after a lot of weight loss is the appearance of the remaining skin. It can sag and can keep you from feeling as good as you should. The most common thing that people look in to at their new size is a tummy tuck as the tummy is one predominant place loose skin is noticeable.

While a tummy tuck is a great option if the only place you have loose skin is your belly area, there is another option for those who have issues with other areas surrounding the stomach. An extended tummy tuck is a procedure that tightens the skin from the belly, the sides, the love handles and the hip and back areas.

This is helpful because getting the regular version can often improve the one intended area, but can leave strange fatty deposits elsewhere. This can make the body appear lumpy and out of proportion.

A negative to this procedure is that the incision is larger than in a traditional tummy tuck. It can extend across the entire abdomen and to the back area. However, this is usually necessary in order to get the best results possible. The doctor will tighten the muscles and will often times use liposuction for those stubborn areas in the area. He or she will make sure that the contouring is correct and will then sew up the incision with sutures.

It is important that you go to a licensed and experienced surgeon, as someone with little experience may not be able to do the best job. Asking for proof of licensing and for references is a good way to determine your surgeon’s experience level. You will also have a consultation appointment in which you will discuss the outcome of the procedure. Your doctor will make sure that your expectations are realistic and that you are at an appropriately healthy spot in your life.

Getting the extended tummy tuck is a great way to show off the body you’ve worked so hard to achieve. It is especially ideal for those whose weight loss was more tremendous than a smaller loss, as your body will likely be looser. It is important to give full disclosure regarding your health and weight loss methods with your doctor as this will help him or her decide what will work best for you.

This will also ensure that your surgery goes as smoothly as possible. When you are done, there will be some recovery time and it is very important to remember to follow all directions that are given to you. Once you are healed, you can fully appreciate your new body and can have the confidence that you deserve.

Published At: Isnare.com Free Articles Directory – http://www.isnare.com/
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About Abigail Aaronson
In Mobile, tummy tuck procedure tightens your abdominal wall and gives you a smoother, flatter abdomen. To know more, visit http://www.easternshoreplasticsurgery.com

Recently, a friend asked me to help him lose weight quickly for an upcoming company outdoor party. The party would be a barbeque at a park, notably with some outdoor activities (like touch football, volleyball, and frisbee). It would be the first time this year that he would be taking his shirt off in public, and he had two months to prepare. Naturally, I jumped at the chance to reshape this eager beaver. Of course, any good weight loss plan includes both diet and exercise. It took a little convincing, but he finally agreed to the diet part.

When he told me that he wanted to lose about 35 pounds in two months, I said that he needed to cut off a leg. That type of weight loss, while possible, is never recommended. I told him that he would have to settle for about 20 pounds, but there were a few things he could still do to help him look fitter (like getting a tan). Here is the plan that I outlined for him. Since he currently weighs 210 pounds, and wants to slim down to about 175, he is going to be eating about 1700 calories a day. He’ll be working out three days in a row, and then taking the fourth day off.

For his diet, he is to stay away from processed foods as much as possible. Every meal must have protein in it, and he is to eat breakfast within 30 minutes of waking up. The only snack he is to eat after dinner is either a meal replacement shake or string cheese with a glass of milk. Foods that are fried are off limits, as well as anything containing trans fats or high fructose corn syrup. Each meal needs to be consumed about two and half to three hours apart. Finally, the only drink he is allowed to consume is water, and he must drink a full glass every hour.

For his workouts, on day one, he’ll jog a quarter mile (one lap), then do 30 jump squats. After a minute of rest, he’ll jog another quarter mile, then sprint for 20 seconds, and then rest for one minute. He’ll do this combo three times, for a total distance of one and a half miles (six laps). On day two, he’ll ride his bike a distance of ten miles, as fast as he can. The route is predetermined, and has plenty of hills to climb. Of course, he’ll have to be mindful of traffic. On day three, he’ll be lifting weights for 45 minutes. It’ll be a total body workout, including chest, back, shoulders, legs, and core. There will be rests in between exercises, but they will be brief.

On day four, he’ll take a rest. After that, he’ll start his workout program over again. One thing that should be mentioned is that he is not to workout on an empty stomach (a meal replacement shake or protein supplement just before his workout is preferable).

Now, I know my friend’s current athletic abilities and the general shape he is in. I also know that when working out, he’ll properly hydrate himself, perform a warm-up, and include some stretching. If you are brand new to working out, talk to your doctor about your health and if this workout is for you. Good luck!

About the author:
Tourq Stevens writes about how to burn fat and how to get in shape.
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