The Best Way to Lose Stomach Fat Fast

Summer's coming and many people want to get rid of their extra stomach fat as quickly as possible. No matter how fit you are, having an extra layer of ugly fat hanging off your hips and belly just doesn't look very good... especially when you're in a bikini or swimming shorts!

Most people, in their rush to reduce stomach fat, go to extremes by doing thousands of crunches, performing "marathon" aerobic exercise workouts, following crash diets, and/or taking one of the thousands of "fat burning" diet pills being sold all over the place.

Unfortunately, using these kinds of techniques is a recipe for fitness failure!

Sure, you may lose some weight using the above methods, but you're not going to lose much stomach fat and your body really isn't going to look (or feel!) very good in the end. Worse, there's a good chance you'll end up losing vital muscle tissue, slowing down your metabolism significantly, and possibly even damaging your health.

The best way to lose stomach fat fast is to combine 3 of the most effective techniques for burning calories, building muscle, and forcing your body to pump out those "power" hormones that can change the way your body looks very quickly. These techniques include:

1. Full-body strength training involving multi-joint exercises done in "supersets"
2. Interval cardio training
3. A high-protein, low "starchy" carb diet
   

These are the only techniques proven to boost the metabolism, burn fat, and change the composition of the body (fat-to-muscle ratio) in a relatively short amount of time. The combination of all 3, done on a consistent basis, is an almost surefire solution for getting that stubborn belly fat off of your body quickly!

By the way, although it's true that it's difficult to "spot reduce" and lose fat from one specific part of the body, there is evidence that interval training can burn off fat stored around the midsection faster than other forms of exercise. So forget about all the "ab" training and get going on a good interval-based cardio program!

To learn everything you need to know about eliminating your ugly belly fat for good, be sure to take a look at the Turbulence Training program. It is highly recommended!

Tags: lose stomach fat fast, belly fat, interval training, healthy weight loss, Turbulence Training

7 Easy Ways to Lose 10 Pounds (Fast!)

Swimsuit season is coming soon and many of us need to lose 10 pounds of flab fast. Losing body fat doesn't have to be as difficult as many people make it. Here are 7 proven ways to lose 10 pounds in a fast, healthy, and easy way...

1. Boost your protein intake. Lean protein is a "hot burning" food that requires lots of energy to digest. It also happens to increase feelings of fullness and help suppress the appetite. Oh, and the amino acids contained in protein foods are the building blocks of metabolism-boosting muscle tissue.

Bottom line: Eat more protein (get at least 30% of your daily calories from protein).

2. Cut out "bad" calories. Limit or eliminate your intake of processed, refined sugars, flours, and fats. Refined (man made) sugars, flours, and fats keep you from losing body fat. The less you eat them the faster and easier it will be to lose pounds. The same goes for fried foods.

3. Eat breakfast. Yes, you've heard it before. But there's a reason for that. Eating a high-protein breakfast with some healthy fats and "good" carbs included is one of the easiest ways to jump-start your metabolism, keep your energy and blood sugar levels stable, and reduce your chances of overeating later in the day.

4. Snack... a lot. Eating small, healthy, protein-rich snacks frequently throughout the day is easy to do and can speed up the weight loss process quite a bit. Keep your metabolism boosted, your blood sugar stable, and your appetite in check by eating a healthy snack every 2-3 hours during the day.

5. Use fiber to fight fat. You can use the power of fiber-rich foods to make it easier to eat right for fat loss. Before every meal eat a small salad or a serving of fresh veggies and/or fruit. The natural fiber in these healthy foods will fill you up a little bit, reduce your appetite, and make it much, much easier to make smart food decisions.

6. Choose good carbs. Eating the right kinds of carbohydrate foods is a key to fast, easy weight loss. Get most of your carbohydrates from raw or steamed vegetables, fresh fruits, and beans. Limit grain intake to 1 or 2 servings per day, and always choose 100% whole grain versions. These natural, healthy carbs will help you lose pounds faster.

7. Get intense. Add some higher-intensity "intervals" to your normal workouts and you could burn off that extra fat much faster. Studies have shown that performing a high-intensity interval training (HIIT) workout makes your body burn fat and calories for hours even after you've finished working out!


Learn more:

Words of wisdom about losing 10 pounds
How to Lose Pounds Fast

Tags: lose pounds, fast weight loss, fat loss

Circuit Train Your Way to Fast Fitness!

If you want to get fit fast, circuit training is definitely one of the best options available to you. A good circuit training program is an extremely efficient way to burn fat while building and toning muscle at the same time. It's also a great way to get fit without getting bored!

Here's a great article about circuit training from fitness expert Deborrah Cooper...

Circuit Training - The Fastest Way to Fitness!

If you're committed to getting in shape and improving your overall health and fitness, the efficiency of circuit training offers a complete solution! Circuits improve overall body strength, including the strength and resiliency of tendons and ligaments, and the integrity of your joints. A well designed circuit training program will build strength, increase stamina, tone muscles, improve body awareness, burn fat, and improve your aerobic and muscular endurance all at the same time!

Circuit training is my absolute favorite method of fitness training! Circuits can be successfully developed for those desiring to lose weight, conditioning for better athletic performance, and for injury rehabilitation. The fast pace and constantly changing workouts provide a different type of stimulus to the body and keep my clients from getting bored with their workouts.

A professionally designed circuit training routine can be totally personalized to give you exactly what you want. Whether you are a beginner to fitness, recovering from an injury and returning to the gym, or an elite athlete seeking improvement in your particular sport, circuits can be designed to emphasize strength, endurance, speed, weight loss, agility, balance, or any other aspect of your fitness that is important to you.

Traditionally, the circuit training format utilizes a group of 6-10 exercise "stations," where you complete one exercise right after the other at heart thumping intensity! Each exercise is performed for a specific number of repetitions or for a prescribed time period before moving on to the next exercise.

The exercises within each circuit are separated by a brief rest interval (10-30 seconds), with each circuit followed by a timed rest period of 60 seconds or more. The total number of circuits performed per exercise session will vary depending upon your fitness objectives and training level (beginner, intermediate or advanced).

My Suggested Guidelines When Circuit Training

A warm up should be at low to moderate intensity for 8-10 minutes. Follow with stretching of all major muscle groups

Perform circuit workouts 2-3x per week, leaving at least 48 hours between each session.

Select 6-8 sessions for each workout.

Arrange your exercises (or stations) so that they alternate between muscle groups (i.e., triceps dips followed by squats), and work each muscle group during the sessions.

Perform 10-12 repetitions of each exercise, using a weight that is challenging yet allows you to perform each repetition with perfect form.

Leave time for an adequate cool down of 8-10 minutes at the end of your workout.

Honestly consider your level of fitness! If you've never done any sort of circuit work before (even if you think you are fit and in shape), be conservative. Sore muscles, aching joints and the increased likelihood of injury will be the result if you push yourself harder than your body is ready for.

Cardio Circuit Fat-Burning Routine

This is a great circuit training routine that has fat-burning cardio intervals between exercises. You need minimum equipment (1) a pair of medium-weight dumb bells, a medicine ball, a jump rope and one of those 65 cm Physio balls. You may need to adjust the number of repetitions in accordance with your current fitness level. Watch your heart rate! Rest as you need to with the goal of completing the circuit with little to no rest between exercises.

Cycle through twice, advancing to 3 circuits as tolerated. Do this routine 3x per week for 3-4 weeks, then change to a different routine.

And as usual, please consult your physician before undertaking this or any other exercise program.

Here we go!

Rope jumps - 50 reps

Medicine Ball Wood chops - 20 each direction

Dumb Bell shoulder carry squat and press - 20 reps

Hamstring Bridge / Rolls with physioball - 20 reps

Physioball pushups - as many reps as possible

Rope jumps - 50 reps

Dumb bell alternating bent over row - 20 reps each side

Medicine ball stationary lunges - 15 reps each leg

Medicine ball double crunch - 20 reps

Medicine ball mountain climbers - 20 reps

Medicine ball prone jumping jacks - 20 reps

Bench triceps dips - as many reps as possible

Try adding circuit training to your current workout routine, or in place of 1-2 days of plain old cardio. You'll love what you see in the mirror!

(c)2008 Deborrah Cooper, C.F.T. Deborrah is an ISSA certified fitness trainer and ACE Lifestyle & Weight Management Consultant specializing in women's health, fitness and fat loss in the San Francisco Bay Area. She holds additional certifications in pre/post natal exercise, post-rehabilitation fitness, and postural correction. For more information on Deborrah, please visit her website at http://www.femalefatloss.com