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Contents 

Burning Calories: Drink Ice
Water............................................

 Burning Calories: Burn Them Fast
.................................................  . 

Burning
Calories: Burn Them Easily
.............................

 Burning Calories: By
Spinning..................................................

 Burning Calories: Eat Right
.......................................................... 

All About Working The Transverse Abdominals
................

Aquasize To A Flatter
Stomach!...........

Why Do People Do Exercises For The
Stomach......

Different Exercises To Get A Flat
Stomach.......................

All About Free Exercises To Flatten The Stomach Fast
........................

 How
To Target Your Stomach With Yoga.............................

Lose Your Belly by Improving Your
Posture.......................... 

Six Poor Stomach Exercise Habits ...............................

Shrink Your
Tummy!......................................... Stomach Exercises For A Flatter Tummy.................................

All About Stomach Flattening
Exercises.............................

The Post-Partum Tummy Routine
............................................

The Stomach Exercise
All-Stars...............................................

The Strong Stomach Workout
............................................

Using Resistance Bands In Stomach
Exercises................................

Burning Calories:
Overview..............................................

Burning Calories Versus Burning
Fat....................................

Burning Calories: Keep Moving
............................

Burning Calories:
Aerobics......................................

Burning Calories: Tips For Fast Burning
.............................

Burning Calories: Treadmills.....................

Burning Calories For Weight
Loss.................

Burning Calories: Track The Burning.........

Burning Calories: In Everyday
Activities..................

Burning Calories Through Multi-Muscle Activities
.............

 

 

 

 

 

Burning Calories: Drink Ice Water

For anyone trying to lose weight, this question is bound to
raise a lot of excitement. Surely

losing weight cannot be such a simple issue, can it? Well,
the answer is YES!

You can actually lose calories by drinking ice water. Your
body loses calories in the process of

warming this ice water to the body temperature. Now any
enthusiast, must surely be thinking, if

we can lose weight by drinking ice water, can we lose a
large amount of calories if we drink lots

of ice water? Well, to answer this question we have to look
at some simple calculations.

First of all we need to distinguish between calories and
Calories. Calories (i.e. with a big c) are

used to denote the amount of energy that is contained in
food. Where as calorie with a small c is

used to denote the energy required to raise the temperature
of 1 gram of water 1 degree

Celsius.

Another interesting fact is that it takes, 1 Calorie to
raise the temperature of 1 kilogram of water

by 1 degree Celsius. So when you are drinking a 140-Calorie
can of cola, you are in fact

ingesting 140,000 calories in your body. This is the same
when you burn say 100 Calories

working out, this means that you have actually burned
100,000 calories.

The main purpose of telling you that the definition of
calories is based on the rising of

temperature is to tell you an interesting fact. We have just
seen that when our body raises the

temperature, it burns calories, so when you drink ice cold
water your body loses calories in

raising that ice cold water to body temperature.

Now let us get the math right.

Our body temperature is at 37 degree Celsius.

The temperature of ice cold water can be safely said to be 0
degree Celsius.

There are 473.18 grams in 16 fluid ounces of water.

 

It takes 1 calorie to raise 1 gram of water by 1 degree
Celsius.

So, if your body raises the temperature of 473.18 grams of
water by 37 degree Celsius it burns

17508 calories.

But this is calorie with a small c. It actually denotes only
17.5 calories. You might be thinking

that losing 17.5 Calories doesn’t count much compared to the
calories we intake.

But, you are not going to drink just one 16 once glass of
water are you? Even if you stick to the

recommended minimum of 8 glasses of water you will end up
burning 70 Calories in a day and

that too by doing practically nothing. You can also increase
the water intake if you want to shed

a few extra pounds.

Well, although it is definite that drinking ice cold water
helps you to burn calories you should not

try to replace it with exercise. You should continue with
all the weight reduction methods that

you already on to. You can just boost up your effort by
drinking ice cold water.

 

 

 

 

Burning Calories: Burn Them Fast

Today the obesity rate has reached an alarming figure,
officially 1000 people are declared

obese, every single day! Well, considering our sedentary
life styles it shouldn’t come as a

surprise. We drive where ever we have to; we sit all day at
our desk and do all our work at the

click of a mouse, thanks to the internet!

Given such a lifestyle, it is inevitable that we all will
become obese, but there are quick and

effective ways in which you can lose weight. The best way is
exercise.

No, I do not mean to say that you have to sweat it out daily
in the gym for hours. Even 15

minutes of exercise can help you burn ad much as 100
calories.

The first thing tat you have to do is to make an effort to
move. Remember, when you were

young staying indoors would seem like a punishment, but now
all you want to do is to sit at

home watch TV and spend endless hours surfing.

When you have free time make sure to go out, indulge in some
activity, play any game that you

like playing. It will not only refresh you but, you will also
end up losing a lot of calories.

To burn the extra 100 calories, here are some of the things
that you can try.

Cycling: cycling for even 10 minutes can help you burn 100
calories. If you have a cycle, then

make sure to go out on a cycling ride with your family. You
will not only have a great day with

your family, but will actually be working towards attaining
a great figure.

Walking: It is one of the simplest, cheapest and the most
effective way of losing calories. Brisk

walking for 15 minutes will help you to attain your target
of losing the 100 calories. You can

slowly increase the tie you spend on walking. If you do not
get adequate time to go out on a

morning walk, then you can try incorporating walking in the
daily activities.

What I mean to say here is that you can get adown a stop
before your usual stop when at work

and walk the rest of the distance. Resist the temptation of
taking the lift and take the stairs.

 

Video workout: 15 minutes of video work out four to five
times a week can help you to lose

calories. Just choose the video work out that you like and
get started!

Skipping: Skipping ropes are extremely effective in not only
losing weight, but also toning your

upper body. It helps to strengthen the heart and the lungs
also.

Skipping ropes are light and cheap and can be used
practically anywhere. It is important that

you stretch your calves muscle before and after each
skipping session.

Although initially you may find it difficult t skip for 15
minutes at a stretch, but you will be amazed

at how quickly your body will be able to respond to the 15
minutes skipping slot.

 

 

 

 

Burning Calories: Burn Them Easily

To lose weight you have to go on a sensible diet and exercise
regularly. You have to eat right

ands work out. Yes, we all know that! But exercising and
sticking to a low fat diet is not

considered as doing nothing! It is a big job.

But here I have for you a great trick that will help you to
lose weight, doing practically nothing!

Sounds too good to be true? Well read on and you will find
out how simple losing weight can be.

It is one of the tricks that is rarely known by any dieter
or dietician. It is an absolutely safe and

fool proof method of shedding the extra calories and biding
them good bye forever.

You don’t have to go on a killing diet, you don’t have to
sweat it out in the gym and neither will

you be asked to take dangerous diet pills. All you have to
do is to drink ice cold water!

Yes, you have read correctly, all you need to do is to drink
ice cold water; this is what I call

losing weight doing nothing! Let me explain to you how this
works. When you drink an eight

ounce cup of ice cold water your body will burn 7.69
calories to heat the water to bring it to room

temperature. Amazing! Isn’t it! Now let us exploit this
little trick to reach our aim of weight loss.

We have just understood that we can lose approximately 8
calories by drinking an eight ounce

cup of ice cold water. The minimum water requirement of
water for our body is eight glasses. So

we can lose 64 calories by just drinking water, just
remember to have it ice cold!

If you are really motivated then you can drink a gallon of
ice water daily. Gallon water is 16

cups. Drinking 16 cups of ice water will help you lose 123
calories per day. This actually

amounts to 861 calories a week! And that too by doing
practically nothing!

To make you feel all the more better, let me state another
fact, to lose 861 calories in the

conventional manner, you would have to jog for at least for
two hours! Imagine, you have lost

the same amount of calories without spending two hours on
rigorous exercise.

Remember that it is not a compulsion that you have to drink
a gallon of water in order to lose

weight; you can lose weight also by drinking 8 glasses of
water daily.

 

But, drinking gallon water daily will help to quicken the
pace of losing the calories. If you are

greatly motivated, then get started and lose weight by
drinking a gallon of ice cold water and

even more if you want!

 

 

 

 

Burning Calories: By Spinning

Do you want to lose weight? Do you want to have great legs?
And do you want to have fun

while attaining these results? If your answer to the above
questions is yes, then spinning is what

you need. Many people after trying out, various cardio
exercise and all types of exercises have

unanimously come to a conclusion that spinning is the best
way to lose weight and gain a great

figure.

Considering how well the classes are organized this
shouldn’t come as a surprise. These

classes are structured in such a way so as to push an
individual to give his best in an

encouraging and positive atmosphere.

If you want to lose weight, then there is no better option
than spinning. An average of 30

minutes of spinning will help you to burn 50 calories. No
other machine exercise can give you

the same result. It is a challenge and a promise! Any other
“low impact” machine will take at

least double the time to burn 500 calories. You can also
increase the amount of calories burnt

depend on the intensity of your work outs. If you are really
enthusiastic and want to lose weight

quickly, then you can extend the time spent spinning.

There is yet another reason why spinning is the best cardio
exercise. Unlike other exercises,

you can stick with spinning through out the year, there is
no stopping you be it rain or shine.

Well, you can’t say this in case of outdoor exercises, can
you? I am afraid not!

Spinning has lots of health and fitness benefits. It not
only helps you lose weight, but it also

helps you to build muscles. In fact, spinning is regarded as
the most beneficial exercise by most

of the fitness trainers.

Spinning pushes the body to the optimum level, on a personal
note, after spinning I feel great! I

feel as if my body has done something that I earlier thought
was an impossible feat to

accomplish.

Although spinning pushes he limits for the body, yet it is
easy for beginners too. In fact as there

is no impact of nature, so your knee and legs won’t hurt.
Spinning is completely safe for people

of all age groups. Even older people with joint problems can
easily do spinning.

 

Spinning increases your lung capacity and is great for the
heart. When you are spinning, your

heart is pumping at a higher rate, this is very beneficial
not only to the heart, but to the entire

body. This is not the end, spinning also helps to tone your
thighs, hips, calves and buttocks.

You can get great legs if you are regularly spinning.
Spinning also helps you to develop new

muscles, these additional muscles increases the metabolism
and will therefore help you to burn

more calories.

So, if you want to shed those extra pounds and get those
much envied legs, then spin your way

to success!

 

 

 

 

Burning Calories: Eat Right

There are two simple ways in which you can lose weight. You
can either lose weight by in taking

fewer calories, or you can shed a few pounds by brining
calories. If you want to lose weight,

then cutting calories, makes a lot of sense.

But, it is important that you cut calories sensibly, because
cutting too many calories, will do

more harm than good. It will not only hamper your health,
but it can also act as a road block to

shedding weight.

Generally people have a wrong notion, that as consuming
fewer calories helps to shed weight,

so consuming absolutely minimal calories will help them lose
faster. This is in fact, sadly untrue.

Everything has to be done in moderation.

An extremely low calorie diet will not only cause harm to
your body, but will also hinder your

weight loss. You don’t want that, do you?

When you cut down calories too low, your body interprets
that you have gone in to a starvation

mode.

Thus it will try its best to maintain your current weight.
Your body will slow down its metabolism

and so that it can save energy and store it to the fat
reserve that you already have. This in fact

will make it all the more difficult to lose weight.

Thus you can clearly see why cutting down calories, does the
opposite of what you want it do.

Not only do these low calorie starvation diets reduce your
metabolism. These are also are very

harmful for the body. These causes dizziness, light
headiness and you will find difficult to

concentrate.

These starvation diets are also very difficult to stick to,
when you feel hungry; chances are that

you will not be able to resist the temptation. The end
result will be that you end up gorging up

food. In most cases, Starvation diets will help you to gain
weight instead of losing them.

 

A more sensible way to lose weight is to eat right rather
than not eat at all. When you feel

hungry, it is important that you eat; your body should not
feel that you are starving.

Eating does not mean that you can eat food dripping with
oil, or gorge on snacks loaded with

cheese. Instead having a glass of fruit juice or a low
calorie snack should do the trick.

If you feel the need to binge, then make sure you eat light
on the successive days, this way you

can balance the calorie intake.

So if you want to shed weight, the simple trick is to eat!
Eat, but eat right!

 

 

 

 

All About Working The Transverse Abdominals

When you are exercising it is essential that you focus on a
significant muscle group which is

often neglected called the transverse abdominals. These are
the central muscles and they are

often neglected by accident as much as by design.

Most stomach exercises focus on the vertical abs - the
six-pack which you so often see in TV

ads and in magazines - and with the focus on these it is
perhaps not surprising. Even crunches,

the most popular of abdominal exercises, do little for the
transverse abdominals. But, these

muscles are among the most important and should be targeted.
They provide support to all

areas of your torso including to your lower-back muscles.
Any exercise routine with an aim of

flattening or shaping the stomach should focus on these
important muscles.

The following exercises will assist with developing a more
complete abdominal workout and

assist with that flat tummy we all crave. As with all
exercise routines ensure you warm up

properly before starting on these exercises;

 

 

The Pelvic Tilt

Lie on a flat surface such as a bench or the floor using a
mat or a towel to cushion yourself.

Bend you knees until your feet are flat on the floor.
Keeping your upper body on the floor

throughout slowly and with a controlled movement raise your
hips from the floor. Hold it at that

position for a few seconds at the top of the arc and then
lower it slowly maintaining control

throughout. It is important that you do not allow your body
to drop suddenly while lowering as

you will not be using your muscles adequately if you do. You
should do a full set of these.

 

 

 

The Crunchless Crunch

This exercise sounds easy but can be difficult to do well.
It uses different muscles to those

normally used and can be tough to get right at first.
Essentially in involves contracting your

stomach muscles to pull your belly button back towards your
spine, compressing your stomach

as you do so. You can either try this lying on your back or
in a kneeling position. To start relax

your body. Then slowly contract your stomach as if you are
pulling your belly button backwards.

Hold this for ten seconds then release slowly. Once you find
ten seconds easy repeat it for

longer. Building this up over time will lead to a
strengthening and tightening of the transverse

abdominals.

 

 

 

 

Scissor Kick

Again, lie on the floor, upper body and back tight to the
ground. Place your hands under your

buttocks to raise you slightly from the floor keeping your
back pressed down flat. Slowly raise

one leg to around ten inches then slowly (and I mean slowly)
lower it to the floor. As you lower

one leg slowly raise the other so for a short time both are
in a crossing movement. Repeat the

exercise for a complete set. using a slow, well-controlled
speed throughout is essential and will

increase the effectiveness of the exercise.

These are by no means the only exercises targeting these
muscles, the transverse abdominals,

but they should get you started. Stomach exercises such as
this are important to any tummyflattening plan and are especially effective for
pregnant and women just after pregnancy.

 

 

 

Aquasize To A Flatter Stomach!

Swimming is great exercise however and whenever you do it.
But as well as using the water for

fun and relaxation you can use your time in the pool to help
you in that search for a flatter

stomach.

More so than air, water provides great natural resistance.
Moving through it takes effort and

can exercise your muscles more fully but more safely than
many other types of exercise. It

offers a low-impact way of exercising making it better for
your joints and the exercise of choice

for many age groups.

Try these exercises the next time you are in the pool and
see what we mean. Remember to

consult a medical professional before starting any new
exercise routine, and make sure that you

do warm up properly;

 

 

The Dig and Jump

This involves two movements, one targeted at your lower body
and the other at the upper.

Begin by standing in water of a depth above your navel and
your chest. Then place your feet at

least shoulder width apart and jump so that your knees come
to the pool's surface then force

them back down again and repeat the moves (picture a frog
jumping while you are doing it and

you'll get the idea). This is great for exercising the lower
body and this includes the abdominal

muscles.

The second part is to work the upper body. To start make a
separate scoop with each hand.

Place your hands low in the water then bring them to the
surface and out to one side. Start by

doing one hand first for three minutes then the other. Work
alternate sides to maintain a

balanced workout. Once you are comfortable with it do both
hands at the same time to exercise

the entire stomach region at once.

Set realistic targets as you work towards your health and
fitness goals. Don't over exert yourself

leading to injury. Start slow, know your limitations and
build on them incrementally. As you

increase endurance and strength you can vary the speed and
length of the workout, and even

add water gloves to increase resistance. It is important
however not to compromise on the style

 

of movement in order to increase reps or speed. It's better
to do something well rather than

quickly.

A few additional tips for exercising your midriff

First, a balanced diet is essential to any fitness regime.
It's no use working hard only to undo all

of the great work with a poor diet.

Secondly, stay hydrated not only when exercising but in your
general daily life. A good rule of

thumb is to take your body weight in pounds, divide it by 2
and aim to drink that number of

Ounces of water per day. This will maintain a healthy
balance.

Third, get enough rest. Get plenty of sleep but also the
right kind of sleep. Sleeping on your

stomach for example may make it difficult to do certain
types of stomach exercise. Try to sleep

in a number of positions. Also, it may sound strange to say
so but take adequate rest from

exercise. Be sure to schedule in rest days to any training
schedule. Your body needs to

recover so your muscles can rebuild.

By following this you will already be on the way to a toned,
flat stomach.

 

 

 

Why Do People Do Exercises For The Stomach

Stomach exercises are certainly in vogue and most exercise
routines place an emphasis on

abdominal exercises. Crunches and other abdominal exercises
are one of the mainstays of

training programs and always have been. But why should that
be the case?

There are a number of reasons. The obvious one is because of
health concerns. It is a well

documented fact that carrying around extra weight around
your stomach areas can lead you to

face more health problems. They can be at greater risk of
certain medical conditions than those

who are more toned. This reason alone should be enough to
encourage you to exercise your

stomach and abdominal muscles. This is certainly a salient
reason for doctors recommending

stomach exercises.

A second, related reason is that by exercising and
maintaining a strong stomach area you affect

all areas of your body. The stomach is the centre of your
body, and a strong stomach generally

means a stronger back and it makes the rest of your body
more able to cope with the demands

placed upon it. Most people want to feel strong whether it
is so they can work better, enjoy their

children or just feel better about themselves. A
well-managed abdominal routine can help them

to maintain this.

But often the most important factor is because of media and
peer pressure to look good. A well

developed set of abdominal muscles lives up to the media's
idea of a good-looking body. They

always talk about 'movie-star good looks' and a toned
stomach is surely part of that. Not many

people want to be seen with a bulging stomach overhanging
their waistband. Why do you think

it is that when we look at ourselves in the mirror we draw
in our stomach to see how we could

look? Why is it a natural reaction to suck in our stomachs
when we walk past anyone we want

to impress?

Recently-pregnant women tend to focus on toning up their
stomachs as soon as they can after

childbirth. The number of celebrity mums who get back into
shape mere weeks after giving birth

is part of the reason why women strive to do the same, but
there is also a health boon by doing

so. Strengthening their stomach muscles helps their whole
body to recover from the rigors of

childbirth.

 

 

Specific events also provide a driving reason to exercise
and achieve a flatter, more flattering

stomach. Maybe you need to get into that wedding dress (or
if you are the bridesmaid maybe to

look better than the bride!), or get out of your old 1-piece
swimsuit into a bikini now that summer

is approaching. Maybe you have a school reunion coming up
and want to show that you still

have it! Maybe a doctor has suggested you could do with a
tune-up, or maybe its all about

improving your self confidence. Whatever the reason they are
all legitimate.

So although health and good looks are the two main reasons
for the emphasis on stomach

workouts these cover a multitude of personal reasons.
Whatever the reason, as long as you are

motivated to continue your program until you see results
then the reason is a good one.

 

 

 

Different Exercises To Get A Flat Stomach

Flat stomachs do not need to be a pipe dream. Everyone can
achieve what they want

regardless of their financial situation, location or
background. But, it will take motivation,

dedication and time.

Exercising your stomach muscles can be achieved in a number
of ways, some of them

employing expensive equipment, others using what is to hand
such as a floor and mat or a

medicine ball. Certain stomach muscle groups will be
exercised as part of other routines.

Pilates, while providing an all round aid to fitness will
have an impact on all areas of your body

including the stomach, legs and back. But it tends to be the
basic, focused exercises,

regardless of how you do them that have the greatest impact.

The Crunch is the basis of a successful stomach routine.
Crunches are a better way to exercise

the body than routine sit ups as they don't put anywhere
near as much strain on the back. A

crunch is achieved by compressing your stomach muscles, most
often by lying down and raising

your upper torso a few inches from the ground. You do not
need a long, excessive movement

rather a short lift repeatedly used will apply pressure to
the stomach muscles just where needed

and the results are better.

A variation of this is the side crunch. The same basic
principle applies, but the twisting motion

as the crunch is completed will work the 'love handles' or
obliques as they are more properly

known.

The key is to make sure that your stomach muscles, not your
legs, or head or arms do the work.

Maintaining a straight back, shoulder and head line is
important to ensure it is the stomach that

is worked, and there are numerous resources across the
internet that can assist you with style

and methods.

As well as focusing only on the middle section of the
stomach it is important that you include a

range of different exercises to work all areas of the
abdomen. This should pay attention to the

upper and lower, side and central areas of your stomach. It
will do a person no good to only

focus on one specific muscle group.

 

 

As with exercise in general there are a wealth of resources
available in book stores, libraries, on

video and on the internet to assist with producing a
balanced program. With so many options it

is not unusual for people to struggle to identify the
quality information from the rest. Putting a

balanced stomach exercise program together is important and
tailoring this to yourself is key.

What suits one person will not always suit another. A person
who exercises a lot will need a

more demanding program than a novice, an overweight person a
different one to a slim one.

While some exercises will work better for some, no exercise
will work if it is not implemented

properly, done well and performed frequently. A person
should decide which exercise they are

capable of as well as determining how long each session of
training should be. They need to

achieve a balance between different types of exercise. If
the exercise is too complicated, takes

too much time or needs specialist equipment is less likely
to be successful.

Only over an extended period of time can you hope to achieve
a flat stomach irrespective of the

types of exercise used.

 

 

 

All About Free Exercises To Flatten The Stomach Fast

It is a common misconception by people seeking to change
their physique that a toned, flatter

stomach is going to cost them a lot. They may well gave a
goal - a very specific aim - but be put

off from achieving this because of these concerns. But the
path to a more shapely, flatter

stomach does not need to be littered with expensive
equipment, costly gym memberships and

hundreds of hours of dedicated time.

While making use of a gym certainly does help many people it
is not the case that there are no

other alternatives. Some individuals would prefer to train
alone, un watched and unsupervised.

While you need to make sure that what you do is safe and
meaningful there is absolutely

nothing wrong with that. A gym in fact may hinder your
progress if you become self-conscious

as a result.

Regardless of the equipment at hand, attending a gym will
not guarantee results. For many, the

equipment is a distraction. Instead, there are many places
where you can find free advice and

information on achieving a flatter more attractive stomach
without a huge financial outlay.

Among some of the more common sources of information are
libraries, book stores and

increasingly the internet. You can find numerous free of
charge illustrated, step-by-step guides

on undertaking health and fitness routines including stomach
exercises. There are videos for

streaming or purchase from a range of sources for all sorts
of different levels. Increasingly

libraries have video resources for loan and by piecing the
various elements together you can

devise a strong, useful program that suits your needs and
meets your budget.

Even without doing a lot of research there are some
exercises that most people will be aware of.

the most common of these is the crunch. This is a basic
exercise designed to work the stomach

muscles and flatten and tone the stomach muscles. There are
variations in how you might

implement these (and a lot of resources to show this also),
but it is a simple exercise, requiring

no equipment which can be very effective.

So how much money a person spends does not necessarily
equate to the level of improvement

a person will receive. It is of course possible that if you
do invest a lot of money you may find

that you are more motivated, but there's no guarantee that
this is the case. But even if you do

 

not invest a lot on gym memberships or equipment there is no
reason to believe that a flat

stomach is unachievable.

Exercise is not about the money you spend. So don't believe
the hype. You can achieve a

honed, toned body without huge financial outlay. You need
dedication and a moderate

investment of time. Your diet needs to be balanced and
healthy. So achieving a flat stomach is

within everyone's reach. It's easier than you might think.

 

 

 

How To Target Your Stomach With Yoga

Yoga is an excellent component of any health and fitness
routine. It helps to reduce stress, aid

mobility and exercise al parts of the body. And, you can use
yoga in such a way as to target

certain parts of the body including your stomach.

There are numerous yoga positions which can be used to
exercise your stomach muscles.

Called Asanas, these exercises come in varying degrees of
difficulty. It is important to assess

your skill and fitness levels and chose Asanas which you are
comfortable with. Start with one

which seems easy and work up to the more complex over a
period of time. Do not be led to

take on more than you are comfortable with. Be sure to seek
medical advice before undertaking

any new course of exercise and make sure that you warm up to
avoid injury.

Some of the Asanas to improve stomach tone;

 

Pavan-Muktasan

First lie on your back ideally on a yoga mat or towel to
protect your spine. When first starting

yoga, this exercise can be completed one leg at a time. Bend
your knees to your chest so your

thighs touch your abdomen. Hug your knees, using one hand to
hold the other. Lift your head

so that your nose touches your knees then take a deep breath
and hold this for thirty seconds.

Release your legs and slowly lower to the starting position.

 

 

Bhujangasan

For this exercise, lie on the floor and roll onto your
stomach. Place your hands under each

shoulder as if to do a push up. Using only your back
muscles, lift your upper torso from the

ground so that your head becomes upright. You need the
muscles from your back to do all the

work so do not help with your hands. Although predominantly
making use of your back

muscles, this asana will help with developing better muscle
tone in your stomach.

 

 

The Bow

This is a more advanced asana. The stomach exercise is
similar in many ways to the

Bhujangasan asana, but is more difficult. It starts from the
same basic position - flat on your

stomach - but now you also curl your legs upwards in
addition to lifting your upper body. In a

perfect example the soles of your feet come toward the back
of your head forming a circle.

 

Once you can, grab your ankles, pull with your hands, push
using your legs till only your

stomach touches the floor. Hold this for at least thirty
seconds before releasing and returning to

the starting position.

 

 

 

Paad-Pashchimottanasan

This asana is also more advanced. Start lying on your back,
relaxed with your legs straight,

arms extended over your head. Point your palms to the
ceiling. Using only your stomach

muscles sit up, keeping your back straight and hands
overhead. Your legs stay fixed to the floor

throughout. Lean forward so your head is between your arms
and grab your toes with both

hands. Hold for 2 minutes before releasing and slowly
returning to your starting position using

your stomach muscles to lower yourself to the floor.

Yoga like every other form of exercise or wellness routine
will be more effective when combined

with a balanced diet and healthy lifestyle.

 

 

 

Lose Your Belly by Improving Your Posture

It sounds easy to say but your posture determines other
people's perceptions of you. 'Don't

slouch'. I must have heard it a thousand times as a kid but
it wasn't until later in life that I

realized just how important those words were. And what is
important is not just standing up

straight, but how each part of the body relates to others.

I'm sure that most people know the kid's song where the
shoulder bone is connected to your

back bone, but how many of us really take the message to
heart? Of course we know that as far

as the skeleton goes it's accurate; but that really isn't
the point. A human body is a set of

interrelated components and a change in one part of the body
will affect others. So it makes

sense that your posture will affect the way that your
stomach appears, and the underlying

strength in your muscles will naturally affect the way that
you stand.

Stand up and sit up straight!

So the initial step to improving the way your stomach looks
is to stand and sit straight. This

stretches your back muscles and lengthens your stomach lines
but it also has other effects. A

decent posture will strengthen your back, strengthen your
'girdle' - the circle of muscles around

your midriff - and improve your health. Just sitting and
standing up straighter strengthens your

abdominal muscles giving a firmer, more toned appearance.
And lastly, a decent posture

makes it more likely that the blood flow, to all parts of
your body including your legs and back -

each of which are integral to many abdominal and stomach
exercises - and can add years to

your life.

 

 

Back Extension

Done properly even a moderate amount of exercise can improve
your posture, and completing

back extensions is an ideal way to achieve this. To start
this you need to lie on the floor face

down, ideally on a mat or a towel. With arms by your side
palms up use your back muscles to

lift your upper body from the floor until your back is
arched. Hold the contraction briefly then

release and slowly lower your upper body back to the floor.
Repeat this as a full set.

Then, still lying on the floor but face up this time
straighten your arms above your head until they

are fully extended. Then using your stomach and back muscles
lift both legs off the floor at the

 

same time. Hold your legs a few inches from the floor for a
few seconds then lower them

slowly.

Carrying out these two exercises will help you to strengthen
your back muscles, enhance your

abdominal muscles and straighten your posture. They are
excellent simple steps to help rid

yourself of an unwanted belly.

As with all exercise routines make sure that you consult a
medical professional before you begin

and always stretch and warm up fully to avoid injury.

 

Six Poor Stomach Exercise Habits

Stomach exercises can be carried out in a number of ways,
but if you do them poorly not only

will they not do any good, they could cause a lot of harm.
When about to start an exercise

program of any kind you should seek advice from a
professional, and each time you should

include a warm-up routine.

Specifically with stomach exercises you should remember
these following points;

 

 

Keep Knees Up

Even though deep down you know you need to put in the
effort, it's all too easy to cheat.

Whenever you are doing any type of crunches you should have
keep your feet flat to the floor,

knees pointed upwards as central as possible. This does make
your crunches harder to do, but

the results will be better as well. More importantly, if you
do move your knees to either side it

can compress your spine and this can lead to painful back
injuries.

 

 

Sit-ups

No matter how widely they are used, traditional sit-ups do
little to improve abdominal muscles,

but the scope for them doing harm is immense. Even when done
properly they do not exercise

the abs, rather the hip muscles. Further, when people do sit
ups they tend to do them quickly

and the momentum rather than the technique is what takes
over so no muscle groups are

worked properly. The crunch, with its shorter movement is a
better alternative.

 

 

Straight Leg Lift

Traditionally put into training plans by inexperienced
people, this exercise actually puts pressure

on the lower back rather than working any legitimate muscle
group. Often, this leads to injury

rather than achieving anything meaningful.

 

 

Too Many Reps

Over-exercising on stomach exercises is a big cause of
problems. You should never do more

than fifty repetitions of any stomach exercise. If fifty
reps is not enough you should try a more

difficult exercise rather than increasing the number of
reps.

 

 

Sleeping

Your sleeping position will have a significant impact on
your ability to do and success at

stomach exercises. Sleeping on your front can cause nagging
back ache and pain, and the

easiest way to make sure that you avoid that is to sleep on
your back with a rolled mat or a

pillow under your knees. This keeps your vertebrae in
alignment, prevents back pain and allows

you to work out pain free.

 

 

 

 

Low-Resistance Workouts

All exercises, but particularly stomach ones need resistance
if they are to be effective. This

resistance can come from resistance bands, from exercise
balls or from your own body weight

and gravity. Exercises which do not employ any resistance
will not improve your muscle-tone or

abs. Low resistance exercise does not cause any problems and
can be used as an excellent

warm up. But don't rely on this and expect that alone to flatten
your stomachs.

Proper technique for whatever the exercises are is
important. And these are only a few targeted

tips to allow you to avoid wasting time and causing injuries
to yourself. Be sure that you

research your options thoroughly before you begin any new
exercise regime, and always

consult a physician or a professional before starting any
physical exercise fitness routine.

 

 

 

 

Shrink Your Tummy!

The midriff is the one area which most people focus on as
being their most significant health

problem area. The ways that they choose to address it are
varied, involving exercise, food and

more drastic measures such as surgery. Except in exceptional
circumstances, surgery should

never be required.

A well-balanced calorific intake is one of the main tenets
of a healthy, well-developed stomach,

but that alone is not enough. Exercise is a key to creating
the shape you want to maintain and

there are numerous well-thought-out exercises to assist you.

The following exercises are designed to assist you to
improve the appearance of and decrease

your stomach size and the proportion of belly-fat you carry.
These exercises have been created

for beginners so all of you should be able to try these, but
progress to a more challenging set of

exercises when ready. When conducting abdominal exercises
remember to do them slowly.

Maintain control and do not allow the momentum of your body
to take over. Just as with any

exercise workout make sure you consult a medical
professional before starting and ensure you

warm up fully to prevent injury.

 

 

 

 

Vertical Leg Crunches

These are a variation of the more traditional crunches, but
focus on reducing the amount of

stomach fat. Prepare your exercise location, ideally an
exercise mat or a towel on the floor or a

flat bench. Then lie flat on the mat. Place both hands
clasped behind your head, both elbows

far enough out to the sides that they are out of sight. Then
lift your legs into the air until they are

straight up, crossed at the ankles and with knees slightly
bent. Then, contract your abs, lift your

head, upper back and shoulders to around a 30 degree angle.
Try not to bend your back as this

would defeat the object.

 

 

 

 

Long Arm Crunches

For these remain lying with your back flat to the floor,
knees bent, feet flat. Recline back and

extend both arms above your head as though reaching away
from you. Contract your abdominal

muscles then slowly lift both arms, your head and shoulders
from the floor aiming for about 30

degrees. Hold it for a few seconds then slowly, under full
control lower your back and shoulders

to the floor then repeat this for a full set.

 

 

 

 

Reverse Crunches

You need to remain on your back for this abdominal exercise.
Put both arms at your side, palms

up. Raise your legs in the air so they are straight up, your
hips make about a ninety degree

angle with your torso. Now, contract your abdominal muscles
so it feels like your navel is being

pulled toward your spine, while at the same time gently
lifting your hips off the floor. Raise your

hips a few inches from the floor, keeping both legs extended
upward. Hold this position, then

slowly lower your hips back to the floor. Repeat this for a
full set.

How To Burn Calories And Stay Fit … Forever

© Wings Of Success Page 36 of 36

Stomach Exercises For A Flatter Tummy

So it's that time of year again. The weather is picking up
and it won't be long before it's time to

break out the bikinis and shorts. But, there's still the
problem of that unsightly bulge around the

waist that's been developing since Thanksgiving.

The following exercises can assist you to shed those extra
pounds and flatten your stomach

ready for the beach. As with all workout routines, make sure
you consult with a medical

professional before starting and always complete a proper
warm up to prevent injury.

The Plank

For these stomach exercises you start by lying on your
stomach on the floor or another flat

surface. We'd recommend using a mat or a thick towel to
protect your knees and hips. Rest

your upper body on your forearms. Your elbows should be at
about a 90 degree angle,

positioned underneath your shoulders. Using your torso
muscles lift your body until you are

supported only by your toes and elbows. make sure that your
body remains rigid, hence the

name of the board. Hold the position for at least twenty
seconds. This should exercise your

muscles enough that you shouldn't need to do repeat reps.

 

 

 

The Side Plank

A variation of the Plank, you begin this in the same
position as the original. Once lying flat on

your stomach, roll onto your left side keeping your body
supported by your left forearm. Your

hips should be aligned, your right foot on top of the left,
your body raised from the floor. As with

the Plank you should remain rigid but this time on your
side. Hold this plank position steady for

five seconds then lower yourself slowly and repeat on the
other side.

 

 

 

 

The Ball Roll

From the article title you might have surmised that you need
a ball to complete this abdominal

exercise...you don't. In this exercise you become the ball!

To start, sit on a firm surface and hug your knees bringing
them to your chest. Then rock back

gently so that you are balanced on your butt and tail bone
with your feet held off the floor. Keep

your toes pointed downwards as this stretches muscles far
better. Contract your abdominal

muscles in while rocking onto your lower back. Once you have
settled, contract your ab

 

muscles again and haul yourself using these muscles to your
starting position. If you initially

find this difficult you may choose to loosen your arms
slightly to assist you.

 

 

 

Standing Crossover

As the name suggests this is a standing exercise but one sit
can help to exercise the transverse

abdominals well. Position your feet just a few inches apart
then put your arms out to each side

and bend your elbows so that your fingertips are pointing to
the ceiling and your palms are

facing forward. Tense your abs and lift your right knee to
your left elbow, while at the same time

bringing your left elbow down to your right knee. The
cross-over movement will be very effective

at exercising your abs. Touch your elbow to your knee,
pause, and then return to the starting

position. Switch sides and repeat this for an entire set.

 

 

 

 

All About Stomach Flattening Exercises

Pick up just about any magazine on health or fitness and
there are guaranteed to be articles on

stomach-firming exercises. And it is not really surprising
since this is the one stand-out thing

that people want - flatter, wash-board stomachs.

Some of the questions these magazines try to answer are why
certain people have flatter

tummies then others, and how they achieved this. looking at
each in turn we can see that the

reasons are numerous, but that there are common themes;

Diet

Those who are able to achieve flatter, more toned stomachs
tend to eat balanced diets, with

plenty of fresh fruit and vegetables, plenty of fibre and
everything in moderation. If your calorific

intake is significantly more than others is it any wonder
that they find it easier than you?

 

 

Exercise

Some individuals spend time daily doing abdominal-flattening
exercises, whilst others do not.

Even if you eat well and eat healthily this is not enough to
guarantee a flatter stomach.

 

 

Heredity

It is true that some people are genetically predisposed to
have a certain shape. That is not to

say that you cannot overcome such genetic conditioning, but
it may make it easier or harder to

achieve that flatter stomach you seek. Working harder,
paying closer attention to your diet,

exercise and conditioning will help even if you feel you are
fighting an uphill battle.

 

 

Medical Conditions

Some people will find it more difficult to undertake a
stomach-flattening course of exercise.

Pregnant or post-partum women should take things in
moderation increasing their intensity only

when safe to do so, and it is essential that they do so
under medical advice. Other medical

conditions (skeletal, muscular and others) will also have an
impact and any training plan should

match their needs.

 

So How Can I Achieve A Firmer Stomach?

Well it is beyond question that regardless of what you have
highlighted above, a training plan

built around stomach firming exercises will get you the
required results more quickly. Managed

well, these can also counteract the problems of heredity and
medical limitations.

As you probably realize there are literally hundreds of
different exercises you could use, but not

all are suitable for all ages, shapes and fitness levels.
The Internet is a handy source of

information, as are libraries, book stores and even fitness
instructors. But before you start it is

good to keep in mind that there are differences between
flattening your stomach and building

abdominal muscles, even though the methods for each can be
similar.

One thing to keep in mind as a person works on stomach
flattening exercise is that the routine

he or she does should include exercises that are meant to
flatten each different area of the

stomach, and not just concentrate on one set of muscles. You
will therefore need to employ a

range of different exercises to be successful in flattening
the stomach.

A flatter tummy can lead to more confidence, improved health
and better overall strength. It is a

reasonable aim to want to have a flatter stomach, but is not
out of reach unless a specific

medical reason exists. Remember that a flatter stomachs do
not appear overnight, it takes

time, energy and dedication, but the results are worth it.

 

 

 

The Post-Partum Tummy Routine

The joy of a new baby is a wonderful, beautiful, exciting
thing. The after-effects of childbirth

however can stay with a woman for a long time, and
post-partum blues is often influenced by

how you react to that baby belly that you will inevitably be
left with.

The most effective way to set about tackling the loss of
shape is to focus on a decent diet,

decent exercise routine and a balance between the two. With
a new baby around it might not

be easy to dedicate the time you would like to getting back
in shape, and the shock at having to

be a stay-at-home mum with the loss of freedom that implies
can't always be easy. The positive

side is that exercising and eliminating extra stomach fat
need not take up as much time as you

might think, and it will give you additional energy. Once
you get the hang of it you can actually

spend quality time with your new bundle of joy.

Here are some simple exercises to help you improve your
tummy;

Progressive Crunchless Crunches

This simple, low impact exercise works your stomach almost
as effectively as a traditional

crunch, but without straining yourself. Begin sitting
comfortably on a chair. Take a deep breath,

and fully expand your abdomen, then exhale in small
staggered breaths as you draw your

tummy in (imagine your navel being pulled toward your
spine). Then contract your muscles 5

times and do a complete set of reps. You can also do this
lying flat on your back. I'd suggest

you try both ways and see which helps you to feel the
contractions better.

Contractions

Start in the same position as a progressive crunchless
crunch by taking a deep breath. Instead

of pulling your tummy all the way in, exhale and pull it
just halfway. Then use your abdominal

muscles to pull your navel towards your spine. Contract your
muscles and hold for a count of

one. Repeat this from the exhalation point then do the whole
thing one hundred times. The

speed and repetition is what will achieve the desired
results.

Crunchless Crunch

This abdominal exercise is similar to the first. It differs
however in that whereas above you let

out your breath in stages - staggered breathing - this time
you take one deep breath in and one

 

deep exhalation out. The exercise therefore consists of just
one movement. To start, lie on your

stomach or kneel. You may want to try both ways and see
which helps you feel the burn on the

stomach muscles better. Relax as much as possible, then use
only your lower abdominal

muscles to move your belly button toward your spine. Hold
the position for 10 seconds. If

holding your breath for ten seconds feels easy then build
this up and hold for a longer period.

 

 

 

 

The Stomach Exercise All-Stars

Information overload is certainly a growing problem, and
when seeking help to put a stomachexercise program together it is certainly
apparent. There are literally hundreds of exercises out

there with information in bookstores, libraries and across
the Internet. This can be a blessing or

a curse.

With all this information how can you tell whether the
exercises are any good? Listed here are a

number of the most effective exercises according to
recommendations by health and fitness

experts.

 

 

Crunchless Crunches

Regular crunches (short sharp movements to compress your
abdominal muscles) are very good

for working the front part of your stomach, but do little
for transverse abdominals deeper inside

the midsection. While better than sit-ups, they still put
strain onto your neck and back. This first

exercise addresses that, working your transverse muscles
more fully with less likelihood of neck

or back strain.

To start, lie on your front or kneel. You may wish to try
both to see which suits you to 'feel the

burn' of the exercise more fully. Relax as much as you can,
and try to use just the lower

abdominal muscles to pull your belly button inwards toward
your spine. Maintain this for at least

ten seconds. If when you do this holding it for ten seconds
feels too easy then build this up and

hold for a slightly longer period. Then let the contraction
go. Repeat this for full sets and over a

relatively short time you'll start to feel the benefits.

 

 

 

The Hip Lift

Lie on your back on a mat or a towel then put your arms by
your sides, palms facing upwards.

Lift your legs so that the bottoms of your feet are pointing
to the ceiling with your legs making

about a ninety degree angle to your torso. Make sure that
you keep your knees unbent and your

legs as straight as possible. Then contract your abdominal
muscles so it feels as if your navel is

being pulled inward toward your spine, while at the same
time gently lifting your hips off the

floor. Build this up until you can raise your hips off the
floor by a few inches, keeping both legs

extended upward. Hold this position for a few seconds then
slowly lower your hips to the floor.

Repeat the exercise for a full set.

 

 

 

 

Long Arm Crunches

For this exercise, stay lying on your back with knees bent,
feet flat to the floor. Lie back and

extend your arms straight back on the floor as though you
are reaching above your head.

Stretch as far back as you can to create nice long lines.
Pull in your ab muscles and slowly

raise your shoulders from the floor to a 30 degree angle or
greater is you can. Hold it there, then

as slowly as possible lower your shoulders to the floor. Do
not drop back suddenly and make

sure that your stomach muscles control your descent, not
momentum.

Other worthwhile exercises for your stomach include vertical
leg crunches, torso twists as well

as any Pilates movements which emphasize the core.

 

 

 

 

 

The Strong Stomach Workout

For most people setting out on any abdominal workout routine
the goals are simple; either a

less flabby waistline and a flatter more flattering stomach,
or a stronger, more healthy set of

muscles. Ideally everyone should be aiming for a balance of
the two.

A flatter stomach is great and looks much more flattering,
especially in a swimsuit or a pair of

shorts, but in reality this is less meaningful if it is only
skin deep. It is important that the central

muscles as well as the outer ones are worked adequately so
that the stomach area is stronger

and healthier as well as more attractive. It is no use
building a beautiful facade on weak

foundations since beauty is only skin deep after all as the
old axiom goes.

Below are a number of stomach exercises which work to create
strong muscles throughout your

abdomen. As with all exercise routines, be sure to take
professional advice before starting and

always fully warm up to prevent injury.

 

 

 

 

 

Toning Up Your Torso

Prepare for this exercise by kneeling on all fours, both
knees and both hands flat. Still looking

down, keep your stomach drawn in and extend your left arm
straight out in front. Keep your arm

outstretched as you extend your right leg out behind you.
Bring both back to the starting position

then switch your arms and legs, and repeat the exercise for
a full set. Your torso and pelvis

should remain static throughout.

 

 

 

 

The Butt Burner

You need to lie on your back here and we recommend using a
mat or a towel. Bend your knees

so that your feet remain flat to the floor with both arms by
your side. Lift your pelvis and as you

do so contract your buttocks so that the muscles feel
squeezed tight. Raise your pelvis to fortyfive degrees, so your upper body from
your shoulders to your knees maintains a straight, flat

ramp. Hold this for a few seconds before slowly lowering
your pelvis back to the floor. Make

sure that you use your stomach muscles as you lower yourself
rather than letting gravity assist

you. Complete an entire set of these.

 

 

 

The Crunchless Crunch

This exercise sounds easy but can be difficult to do well.
It uses different muscles to those

normally used and can be tough to get right at first.
Essentially in involves contracting your

stomach muscles to pull your belly button back towards your
spine, compressing your stomach

as you do so. You can either try this lying on your back or
in a kneeling position. To start relax

your body. Then slowly contract your stomach as if you are
pulling your belly button backwards.

Hold this for ten seconds then release slowly. Once you find
ten seconds easy repeat it for

longer. Building this up over time will lead to a
strengthening and tightening of the transverse

abdominals, one of the key interior muscle groups.

Scissor Kick

Again, lie on the floor, upper body and back tight to the
ground. Place your hands under your

buttocks to raise you slightly from the floor keeping your
back flat. Slowly lift one leg to around

ten inches and slowly (as slowly as you can manage) lower it
to the floor. As you lower one leg

slowly raise the other so for a short time both are in a
crossing movement. Using a slow, wellcontrolled speed throughout is essential
and will increase the effectiveness of the exercise.

Repeat the exercise for a complete set.

These are only a few of the strength building exercises
there are. If you are seeking to build

strength across your midsection, look for exercises that
work your core muscles, especially the

transverse abdominals. Many components of Pilates are also
excellent for this .

 

 

 

 

Using Resistance Bands In Stomach Exercises

Exercise is about working muscle groups, so exercises that
do not involve resistance are

unlikely to achieve very much at all, and this is
particularly true with stomach and abdominal

exercises. As a result, using bands can be effective as a
component of any exercise routine,

stomach exercises no exception.

Resistance bands are found in varying levels, often
indicated by color. Green can be used

where you want little resistance, yellow for medium, and red
for difficult.). It is important that you

choose a level which is appropriate, then move up the levels
as necessary.

There is a vast number of exercises to target the stomach
and abdomen that incorporate the

use of resistance bands;

Seated Crunches

This exercise will provide the same basic benefits as
standard crunches but with less strain

without the discomfort that can come from lying on a hard
surface. By using the resistance

band it is this rather than gravity that provides the
resistance allowing you to exercise the

muscles you wish to target.

For this exercise, you need to sit in a straight backed
chair. Sit straight with feet flat to the floor

about hip-width apart. Contract your stomach muscles, then
slowly lean forward to a 45 degree

angle. You should feel the resistance from the band as you
lean forward against it. Repeat this

for a full set. Be sure to keep your feet to the floor, your
back as straight as possible.

One-Arm Band Pulls

For this exercise stand straight with feet shoulder-width
apart. Put both hands over your head

with the resistance band about 18 inches apart. Then keeping
your left hand over your head,

move your right hand out to your side so that your elbow is
bent and your hand is pointing

straight up (elbow is about 90 degrees). Lower your arm
until your hand is aligned with your

chest then hold this position. Repeat for a full set, then
switch hands.

 

 

 

 

 

Twisting Roll-Backs

For this exercise, you should sit on a flat surface,
preferably the floor and we recommend using

a mat or a thick towel to ease strain on your tail. Sit with
legs bent, heels on the floor. Your toes

should point up. Make sure that you do not place your feet
flat to the floor. Loop the resistance

band round your feet with one end of the band in each hand.
Place your hands together then in

a rolling motion, lower your torso backwards toward the
floor to a 45 degree angle. As you do so

twist to the right, at the same time spreading your hands to
the sides to increase the resistance.

Hold this for a second or two, then raise your torso to the
same upright position you started

with. Your heels need to stay on the floor during the
exercise. Complete a full set to the right

before you change to the left then repeat this with a full
set to the left.

 

 

 

Burning Calories: Overview

Gaining weight and losing weight are ironical to each other.
One is easy to achieve and the

other is quite difficult to accomplish. Increasing your
calories per day is not at all a difficult task

especially after a certain age.

Once you have attained a certain age, your metabolic
activities reduce leading to increased

weight. Young adults after a certain age complain of being
overweight and desperately try to

reduce their weight. This is a common occurrence nowadays
and the problem has to be dealt

with diligence. The solution lies in increasing your
metabolic rate and the amount of calories you

burn every day. The more calories you burn everyday the more
weight you lose and look fit.

Most of us have the tendency to eat more with no effort on
our side to reduce the amount of

calories in our body. The body weight is bound to increase.
We must stick to a fixed schedule of

weight loss and this program should be taken very seriously
and should be accorded enough

significance as several other activities, which are given
prime importance by us. Weight loss can

be guaranteed provided our metabolic rate is increased to a
certain level. Following are the

suggestions for the same.

• Movement of your body counts a lot. The more you move the
more calories you burn.

Routine activities do involve a lot of movement around the
house as well as in the office but the

percentage should be increased to a higher level. The old
maxim of moving every now and then

applies true in your attempt to burn more calories.

Parking your car in the remotest corner can give your legs
an exercise to reach your car. Get up

in between the office hours, stretch your hands and legs,
and always be in a standing position

while attending the phone can distract your long period of
being seated in one position and

gaining weight.

• Stimulate interest in developing muscle. Apart from
enhancing your overall personality, it

also assists in burning of more calories. You are instructed
to deal with weights in building

muscle which goes a long way in reducing weight and gives
you a fresh vibrant and young look.

• Instead of sticking to a fixed schedule of breakfast,
lunch and dinner opt for small

 

packages of food in between. This can help you in two ways.
First it relieves you of tiredness,

which comes due to work. Secondly there is always a check on
the food consumption you have

when it is eaten in small amounts very often. Small and
occurring meals in between can help in

increasing your rate of metabolism.

Browsing through the following points can give a clear idea
as to how the weight loss program

should be undertaken. Eat little amount of food very often
instead of maintaining a fixed

discipline in regard to food. The amount of calories
consumed should be in proportion to the

amount of calories burned everyday by the way of exercises.

 

 

 

Burning Calories Versus Burning Fat

Getting that perfect shape and losing weight isn’t an easy
task. You need to have the balance of

good nutrition along with regular exercises. The foremost
point that you need to understand in

this is that there is a difference in burning fat and
burning calories.

Our main point of focus should be on burning body fat, which
is not possible by burning calories

as most of us believe.

When we are exercising, it is actually the calories that we
are burning, which are actually the

calories within carbohydrates in our body. In order to burn
calories from he fat stored in our

body, there is some oxygen that is required by the body.

The method to measure this oxygen amount required by our
body can be calculated by noticing

the target heart rate of your body during the exercise.

Burning carbohydrates calories would mean losing water
weight that decreases your

metabolism. Also, carbohydrate calories that are burnt are
nothing but energy calories that you

are losing. Losing these calories in abundance would reduce
your energy count and boost up

your metabolism that buns fat indirectly.

So, you should increase your intake of calories when you are
following any exercise program so

that your lost energy is replaced.

 

 

 

 

Burning of fat calories at the time of exercising

There are several stages that a body goes through before
reaching a point where it is actually

burning the fat stored in the boy than the carbohydrates
fat. Many of you must have heard

people say that during your exercise, you are merely burning
fat for the initial 10 minutes; it is

only after that when your body asks for oxygen that you
start burning the stored fat in your body.

This mark of 10 minutes can even be exceeded if you are not
working very hard. Your pace

while exercising should be steady, that is to say, not to
slow and not to fast so that your stored

fat is utilized as the source of energy.

 

Even if you have reached a fat burning stage doesn’t mean
that you will be able to maintain it as

it all depends on your pace which should be right enough for
you to stay there. You must be

within your targeted heart rate range.

Burning of fat calories when at rest

Anaerobic exercise for weight training helps you to burn fat
even after the workout. This is the

key for burning fat when your body is at rest. This will
help you in burning a lot of calories even

more than aerobic exercise. The calories that are burnt
during this time are mainly

carbohydrates calories, but calories that you burn in your
resting position are mostly the fat

calories.

Now, because you are burning fat, when at rest id due to the
fact that weight training enhances

your metabolism that utilizes your stored fat in the form of
energy. Last but not least, for

maximum benefits, you must do both anaerobic and aerobic
exercises.

 

 

 

 

 

Burning Calories: Keep Moving

Are you into the process of weight reduction? Move, Move and
Move is the magic mantra for

achieving the desired result. The increased movement of your
body definitely would lead to the

decrease in your weight. Dr. Wharton of Yale University has
said that the more vital your

exercise schedule, the more advantageous result would be
achieved in regard to weight

reduction.

The positive recuperating effect of the exercises on your
body cannot be disputed. Due

significance should be given to the fitness of your body as
it solves majority of your health

problems also. One has to take refuge in exercises as your
companion in reducing weight. Hit

the gym and face the grueling sessions of exercises
mentioned in the gym for reducing weight.

Set time for each activity and spend a considerable amount
of time in each one of them.

For example spend about half an hour on fast walk on a
walker, 20 minutes or more on

aerobics, 30 minutes on route training, nearly an hour on
walking alone, and several other

exercises in the gym will help you in your operation of
weight loss. Biking is a superb activity

wherein you can burn calories to a considerable extent.

Spend some time in this activity and accomplish weight loss.

Exercises probably if done without a companion can become
quite mind numbing. An

acquaintance here would sort out this problem for you. Book
a badminton court for playing and

invite your companion to join you in the game.

Advise the companion also on the positive effects of playing
the game and burning calories. All

of us would want to look attractive and your incentives in
this regard would definitely encourage

your friend to be regular in joining you in the play.

Dancing is such a movement of the body wherein maximum
amount of calories disappear from

your body.

Take interest in ballroom dance, learn the dance and
occasionally dance to the tunes of

ballroom dance. If the right company is available with you,
you can carry on the programme of

 

weight loss even at night. A dancing session for more than
30 minutes would burn enough

calories for the day.

Regular activities at home burns certain amount of calories
but you can burn more if you take up

activities such as cleaning the entire house, dusting the
furniture, painting of the walls. Apart

from the consequent weight loss, there is an additional
advantage of a clean home that comes

with it.

You need not venture outside the house very often for weight
reduction. Choose the appropriate

activities at home for a certain period of time say 45
minutes or more and that is more than

enough to burn those additional calories in your body and to
give you a younger and fit

appearance.

Choose any one of these activities and do it on a regular
basis and then accomplish a healthy

and fit body that would enhance your overall personality.

 

 

 

Burning Calories: Aerobics

In case you are getting tired easily these days, probably
you need to concentrate on getting

your body in shape, build some strength in your body and
count the number of calories you are

consuming. Increasing strength refers to increasing the
capacity of your body so that you can

stand and run for more than your usual capacity, lift
weights easily ad perform better in your

everyday tasks.

In simple words, this will transform your body to a more
enhanced version. You will not only look

attractive physically like movie characters, but also able
to complete your tasks without getting

tired easily. All this can be achieved by aerobics exercises
that need not necessarily be done at

gym only. You can do them all at your home.

Aerobics exercises at home

Aerobics exercises are basically the exercises that provided
the required oxygen to the body

that burns calories and helps your muscles to operate in
your body. Your everyday activities

provided you with all the benefits of aerobic exercises,
that too without wearing any of those

annoying sticky Lycra uniforms.

 

 

 

Benefits of household aerobics exercises

Gardening and walking are the cardiovascular activities that
can provide you with needed level

of regular exercises. At the same time you complete your
household work all by yourself such

as cutting your lawn, washing you dog, shopping and others.
This is also an agreed fact by all

Fitness experts that aerobics exercises can help you reduce
your waistline as it focuses on

abdominal area where all the belly fats accumulates
normally.

Just imagine, around 15 minutes of walking twice everyday
can do the trick for you, that too

without any dieting. Apart from the fat stored around the
waistline, it helps to reduce calories

and overall health of an individual.

Furthermore, people who regularly perform these household
aerobics exercises also have

reduced risks of suffering from cardiovascular diseases, depression,
stroke, Alzheimer’s

disease diabetes and at times even cancer later in life.

Equation for healthy living

Hence, it is advisable to select any physical activity that
you can perform regularly with interest,

then select another one and gradually proceed with the task
for staying healthy. This way there

are fewer chances that you will quit and you will also be satisfied
that you have completed so

many jobs of your house.

Now if you are motivated enough to walk that extra mile for
aerobics exercises, you can go for

dancing, kickboxing, tai chi, swimming, gym or play tennis.
The options available to you are just

endless. The equation of healthy living can never be
completed unless you indulge into it

yourself.

Based on the above mentioned solutions, the equation can
therefore be summed up as:

Aerobics + You = More Calories Burn = Increased Level of
Fitness

Burning Calories: Tips For Fast Burning

With the present day generation bent more on consuming junk
rather than healthy food, most

people are gaining weight and growing fat these days.
Though, they want to reduce their fat but

they don’t know how to go about it.

The main thing is to search for a reason why it happened.
The reason for this is that, the

number of calories that are consumed is greater in number
than what has been burnt by you.

So, the key lies in the fact of tuning this the other way
round. That is, to increase the number of

calories burnt than has been consumed.

 

 

 

 

 

Few tips that you can follow for this are:

1. Build muscle – The more the muscles, the more will be the
calories that will be burnt. This

is the formula that perfectly defines the idea behind this
tip. You can indulge yourself in many

exercises in order to build your muscle mass, but weight
lifting is undoubtedly the best of all

exercises to burn calories.

2. Eat less, but frequently – Most people generally take
three meals everyday. But according

to nutrition experts, consuming around five healthy meals
everyday is a lot more effective to

burn calories. This is because, every time you eat, your
digestive system will burn food and in

the process calories will also be burnt. This is an easy and
great tip that can prove to be very

effective to lose those extra calories.

3. Cardio workout – Intense cardio exercises helps you to
burn more calories throughout the

day than what you will burn at the time of exercising only.

4. No need for dieting – Diet is of no use when you are
trying to burn calories. The

supplement and diet industry is basically gaining from the
hopes and fears of overweight

people. The truth is that these alternatives may help you to
reduce your water weight or muscle

weight but once you stop taking them, you will gain what you
have lost once again. In fact, this

gain is at times more than what you were before the
treatment.

5. Consume foods that help you to burn fat – Last but not
least, foods that are rich in

protein (important for building muscles), vitamin C and
fiber are very helpful in reducing the

amount of fat contained in your body. Try to avoid taking
foods that contribute to fat like

pastries, cookies, ice cream and many others.

These are few tips, which if sincerely followed can greatly
help you to burn calories faster. This

will surely give you the perfect shape you have always been
craving for. Not to forget, the

attention and confidence that will soon become a part of
your impressive personality.

Burning Calories: Treadmills

Working on treadmills is one of the best ways of exercising
on machines, both to burn calories

and for the ease of exercising. It has been proven in a
study conducted by the VA Medical

Center in Milwaukee and the Medical College of Wisconsin
that calories that are burned on a

treadmill are around 865-705 on an average.

Therefore, it proved to be better than stationary cycle,
stair machine, rowing machine and ski

machines. But, how is it possible to burn more calories in
less time if you cannot take out much

time for your workout?

 

 

 

 

 

Tips for better outcome on a treadmill

There are basically three tips given by our trainers who
write for this website to super boost the

calories burnt on the treadmill in lesser time:

1. Walk uphill – when you work on your treadmill incline,
more of your muscles are made to

work that burns more calories. This loss of calories can be
doubled or even tripled depending

upon your stamina.

But, if you cannot afford to take out 20 minutes for this
workout on an incline at a stretch, you

can try incline intervals. That is to say, work on a steep
incline for around 1-2 minutes, and then

switch for 5 minutes to the normal incline and so on.

The crux is not to allow your body to get used to a
particular workout routine, which increases

the amount of calories burnt even when the workout is over.

2. Do not hold onto handrails – Try to avoid to grip the
handrails as this will reduce the

efforts put on by your legs and reduce the calories burnt.
As long as it is to maintain balance, it

is fine.

It is better to restrict your intensity until you are not
holding onto handrails for any support. It is

advisable to swing your arms and carry some weight if
possible, so that the whole body gets

involved into it.

3. Speed intervals – This is similar to incline interval and
increase the calories but even after

the workout is over. In this, you can walk at whatever you
normal pace is for around 3 minutes

followed by one minute of walk at a faster pace and
repeating this. This way you will definitely

feel a difference in yourself after the workout.

Do not force yourself

However, make sure that you do not push yourself for such
hard exercises that you start feeling

aches in your body.

If you do, immediately consult a physician and slow down
your pace at which you used to

workout earlier.

These are the three tips that can help you burn moiré
calories by investing in les time on your

treadmill. It is always better t consult a doctor before
starting any exercise regime.

Always be guided by the requirements of your body than what
is being advised by others as

everyone’s body is different.

Burning Calories For Weight Loss

In case you are using the traditional aerobic cardio to lose
weight, you must be spending around

30 minutes on the machine to burn certain amount of
calories. It is believed that in order to lose

1 pound fat every week, you must lose 500 calories every day
or every session.

This is basically a myth that people has been brain washed
with. Also, whether this weight loss

can be achieved through aerobic cardio is also not clear.

Calorie counting monitor installed on elliptical machines,
stairmasters and treadmills is probably

one of the worst inventions made ever. You may be one of
those persons who have been

worried by the slow pace with which the monitor creeps up at
your slow cardio-sessions.

Shortcomings in the belief that losing 300-500 calories per
session is necessary to lose fat

After the invention of these calorie-counting monitors,
people who have been obsessed to lose

around 300-500 calories every session needs to understand
the loopholes in this approach.

1. Accuracy of calorie counters - Accuracy of calorie
counters is something that cannot be

commented upon as a CBS news story presented that cardio
counters overestimate the calories

lost by an individual by around 20%.

2. Slow cardio inefficient for advanced loss of fat – This
is because, a study proved that

men who depended only on slow cardio for weight loss, has a
reduced metabolism. On the

other hand, men who combined strength training with slow
cardio didn’t face any such problem.

Solution to lose fat

Hence, it is better to burn less calories in less time for
exercising by doing interval and strength

training with a little intense kind of exercising. The after
burn effect will persist with this kind of

exercising. For intervals, you can run for around half a
minute, rest for around one minute and

repeat this at least 6 times. You can use bike or treadmill
if you are acquainted with it.

In these short times of intervals, the metabolic turbulence
will cause a lot of calories to be burnt

after the exercising so that the body is back to its normal
form. Therefore, you will burn more

calories and fat after exercising.

You may want to count your calories when consuming your food
and it is undoubtedly important

as it does make a difference. Consuming junk food would
simply nullify your entire workout

session of half an hour in a minute.

So, if you do not discipline yourself in terms of nutrition,
even these tips would not do any good

to you. Hence, interval training and keeping a check on your
nutrition habits are the two

methods of anti-calorie counting that helps you to reduce
fat and thereby get into that perfect

shape.

 

 

 

 

 

 

Burning Calories: Track The Burning

According to general fitness knowledge, it is believed that
both running and walking would burn

the same amount of calories every mile. However, there is no
such thing that proves the truth

behind this information.

Running and walking – most common exercises

Running and walking are basically two of the most common and
effective ways for improving

overall health and keeping up in shape of an individual. The
reason for this is probably that,

there is no specific training that is required for these
activities to an able bodied person as

opposed to activities that require correct and trained
movements such as swimming, biking or

swinging at the golf club.

It can be said that running and walking burns the same
amount of calories considering the fact

that the distance covered in both cases is the same and so
should be the energy consumed in

the activity. But this is not true. This is because the
burning of calories is normally related to the

total quantity of oxygen that is being consumed.

When you exercise continuously, you burn around five
calories by consuming a liter of oxygen.

Running definitely consumes more oxygen than walking, even
when the distance covered is

same.

More calories burnt in running than walking

A paper titled ‘Energy Expenditure of Walking and Running’
published in the Medicine &

Science in Sports & Exercise, discussed about the study
of researchers which showed the

calorie burnt by 12 men and women over a distance of 1600
meters on treadmill was quite

varying. While the men burnt 124 calories on an average by
running, women calories burnt was

counted to be 105 only.

On the other hand, while walking, the calories burnt by men
amounted to 88; women figures

were recorded to be 88 calories only. The calories burnt by
men were more than women due to

their large bodies and muscle mass.

To conclude from this, it can be said that the calorie burnt
in running is around 50% more than

what it used to be in walking. The reason for this disparity
in calories burnt is that when a person

walks, the vertical movement of gravity is quite smooth. But
when a person runs, he is actually

combining set of jumps together.

This leads to a constant increase and decrease in the
central gravity that is affected by these

jumps. Therefore, the effort or energy put in running is
more than walking the similar distance.

Calculation of calories burnt

Also, what you should notice while calculating your calorie
figure is the fact that there is always

a difference between the net calories burnt and the total
calories burnt.

Net calories are achieved by subtracting baseline calories
burnt (existing calories burnt in the

body) from total calories burnt. Hence, if your burn 200
calories on treadmill and your

metabolism for baseline for a similar amount of time is 50
calories, your net calories would be

150 calories.

Ignoring this point, you might get mislead by an overstated
calorie figure burnt by you.

Burning Calories: In Everyday Activities

Are you really interested in reducing those extra calories
that too without stepping onto that

exhaustive treadmill or taking laps into that swimming poll?
If your answer is in the affirmative,

but do not know how to do it, reading further is surely
going to be of great help to you.

Burn calories by household chores

You must be shocked to know the amount of calories that you
can actually reduce by doing

simply household chores. This way you will not only be able
to complete your household work

yourself, but also be able to get back into shape by burning
the extra calories that you have

accumulated in your body over years.

The key lies in doing all of it briskly. If done quickly, it
isn’t difficult for a 150 lb person to burn up

to 140 calories within half an hour of mopping the floor.

Vacuuming also burns the same amount of calories. If you iron
for 30 minutes, it will also cut

down 75 calories from your body.

Outdoor activities that helps to burn calories

Outdoor activities are also equally good to blow extra
calories. Pulling weeds for half hour can

burn 177 calories and 120 calories for tending the lawn from
the same person who weighs 150

pound. Gardening often has cardiovascular and muscular
benefits as it involves bending and

stretching.

Car washing for one hour can take away whooping 300 calories
from your body mass. Grass

clipping and bagging leaves can help you burn 136 calories
within half an hour.

You can even burn 130 calories if you visit a grocery store.
Add another 100 calories in case

you briskly walk for half an hour to reach the store. If you
still fail to do all this, merely sleeping

for 8 hours can help you burn 50 calories.

Indoor activities to compensate for extra calories consumed

You can easily compensate for the slice of cake that you
have taken by cleaning things once the

party is over. If this task takes around an hour of your
efforts, you will probably end up burning

300 calories. Also, if you are in full spirit and take the
initiative to wash dishes as well, you will

get rid of another 152 calories. Rearranging furniture for
about an hour before the party and

even after it will definitely help you to do away with 450
calories more.

However, it is important to mind that all these activities
should be done with great vigor and

strength for maximum benefits. All this would surely be
worth the cake that you had eaten.

Not to forget the home improvement activities like indoor
paintings that take away 204 calories

from you, installing and removing carpet and roofing that
counts to 400 calories less from your

body.

Nevertheless, do not forget to drink lots of water while
roofing on a hot day.

 

 

 (Articles copied from freeplrproducts and i declare to follow their rights.)

 

 

Burning Calories Through Multi-Muscle Activities

Many of us are aware of the fact that resistive training
helps us in building lean muscle tissue.

These lean muscles then help the body in burning many
calories during the training period and

even when it is in the state of rest.

Hence, if you really want to burn your calories at the time
of workout and even after that, you

can just follow this easy guide:

1. Focus on multiple body parts - The exercises that you
should choose for your training

should be such that they focus upon multiple parts of the
body. You can select any small or

huge muscle group for this. So, rather than splitting up
your entire workout, you can simply

combine them into a single exercise that is also very
effective.

Doing exercises such as lunge helps a person to do this
effective exercise which is a

combination of all and burn many calories in lesser time.

When you will perform this lunge exercise regularly you will
notice a curl added to your biceps

during the downward motion in lunge to acquaint the biceps,
gluteals and quadriceps

simultaneously. This lunge exercise is quite a dynamic
exercise. This will help you to

concentrate on your coordination, balance and exposure.

2. Use your fitness ball - You can also make use of a
fitness ball for your dumbbell exercises.

You may try to perform exercises such as shoulder and curls
press and chest flies on the fitness

ball, rather than merely lying and sitting on any bench.

This will definitely burn more of your calories as the
unstable ball insists your body to stimulate

more muscles to keep up the balance of the ball in your legs
and core.

3. High intensity interval training - You can also try
"high intensity interval training". This will

increase your fat loss by burning more calories. Few studies
done recently have proved that

your metabolism can be stimulated after the workouts more
than it does during the workouts by

interval training than doing the training with lower
intensity.

 

 

This means that even after you are over with your training
still you are able to reap its benefits

afterwards by burning more fats and calories for a long
period of time.

However, this doesn’t stand true for training with lower
intensity. If you want to learn more

about interval training, you can look out for Burn The Fat
programs or Metabolic Surge.

So, what are you waiting for? Hurry up and make most of your
time. Explore your imagination

and be as creative as you can and think of all those
exercises that you are presently doing and

then try to change them into multi-muscle exercises.

Once you are over with this, you can gain more by your
entirely new workout regime, but by

giving the same amount of time.

Does fitness burn fat-What exercise is best for burning fat-Which exercise burns fat first Let’s know…