The Exercise Ball For Flat Abs

The exercise Ball, it’s one of the hottest pieces of exercise equipment in the fitness industry, and for good reason. Looking for Flat Abs?  Your core is worked with every move, this helps in getting your flat abs.

When doing abdominal exercises on the ball…
Your abs work harder.
There is more Range of Motion.
There are greater improvements in your balance, coordination, and stability.

It’s already been demonstrated through scientific research that the ab and stomach muscles work harder during a crunch if the you are lying on an exercise ball or another surface that is less stable than the floor, and in addition to the stability challenge doing crunches on the exercise ball increases the range of motion of the exercise which also has added benefits.

Sample Meal Plan

 This is a Sample Meal Plan adding up calories for you.  This is based off of our tables here
Once you decide what sort of diet your going to work with, use our charts to help you pave the way.  This is Not the Mufa Diet Plan, we will go over that soon.

Remember your aiming for 4-5 meals per day to help you get that flat belly and to lose weight.

Values are approximate for edible portions.)
Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.

Walk or Jog For a Flat Belly

Hi guys, this morning I strapped on my Nikes and went for a run, I got the heart pumping, I had ate a cup of Yogurt, had a couple egg whites on top of an english muffin too.  Remember we can't just do a thousand situps to get a flat belly, we have to incorporate it all from eating healthy to drinking plenty of water to exercise.

Remember were trying to get the heart rate up to Boost your matabolism.
I like mixing it up!

Run hard or in place for 1 Min
Jog or walk fast for 1 Min
Continue to repeat so you get in 25 min of heart pumping aerobic activity!

Eat 5-6 Small Meals a Day

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Always eat breakfast within an hour of waking up. Your metabolism has slowed through the night so now is the time to jump start it.The key here is to eat more, not less.  Don't make your body store your fat cells since you are not feeding it.

Filling up on Fiber, protein and water will actually make you feel fuller. Eating more actually boosts your metabolism, the effort your body is using to digest actually helps you burn calories. Stay away from the foods that are high in calories and just plain bad. 

Why You Can't "Spot Reduce"

Want Flat Abs?  Read On

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. You cannot spot reduce. The attempt to do so is not going to work and it will not be for your good.

Why Can’t I Spot Reduce?

The 10 Best Foods For Flat Abs

We have 10 foods we think will help whittle your waist. Plus they are nutritious!

Remember to play around with your diet.  Tweek it, All of the best waist-whittling foods contain fiber to banish bloat, antioxidants to boost your abs routine's effectiveness, and protein to help maintain a healthy metabolism. Here, the top 10 choices for flatter abs.

1. Almonds
The sweet almond itself contains practically no carbohydrates and may therefore be made into flour for cakes and cookies (biscuits) for low-carbohydrate diets or for patients suffering from diabetes mellitus or any other form of glycosuria. Almond flour is gluten-free and therefore a popular ingredient in cookery in place of wheat flour for gluten-sensitive people and people with wheat allergies and coeliac disease. A standard serving of almond flour, 1 cup, contains 20 grams of carbohydrates, of which 10 g is dietary fibre, for a net of 10 g of carbohydrate per cup. This makes almond flour very desirable for use in cake and bread recipes by people on carbohydrate-restricted diets.

Stop Wasting Your Time with Worthless Treadmill and Elliptical Machine Workouts!

Have you ever considered if treadmill or elliptical workouts are actually that effective... or are there more fun and more effective exercise methods?
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Now that I pissed off all of the treadmill and elliptical machine worshipers... let me say that if you truly enjoy mindlessly pumping away on a treadmill or elliptical (or exercise bike for that matter too), then by all means, keep doing what you enjoy, because enjoying your exercise is one of the most important aspects to sticking with any exercise program...
However, don't say that I didn't warn you that you were wasting your time with all that mindless cardio machine boredom.

What Is The Best Diet For Reducing Belly Fat

The best diet for reducing belly fat

It is difficult to talk about belly fat without discussing obesity in general. Obesity is the condition where the body accumulates excess fat to the extent that it becomes risky to the person’s overall health. Obesity afflicts over 30% of the US populations and results in over a quarter million deaths each year. This is because obesity and belly fat are linked to cardiac failure, kidney failure, breathing problems, sleeping disorders and a general vulnerability to diseases because of a depressed immune system. Obesity and belly fat also cause low self-esteem because people who are obese are conditioned to think that they are unattractive by media standards. Although exercise is very effective in combating belly fat, dieting can also be key in winning this battle.

One of the best ways to use diet as a tool for weight loss is to get educated. This means learning about different food types and diets and what they do. There is a wealth of information on the Internet on just this very subject. For instance, the USFDA runs an excellent food pyramid website which contains almost everything you need to know about structuring your own diet. The web address is www.mypyramid.gov and it has the standard foods and diet plans that are recommended by food experts.

One excellent diet that is overlooked is water. Avoiding high calorie drinks such as sodas and instead getting into the habit of drinking lots of water is very helpful in the battle against obesity.

Cutting down on red meats and instead substituting with white meats and lots of greens is also a good strategy against belly fat. This is because in many instances, red meat has trans fats which can be easily accumulated and which have been the culprits in artery blockages and hence heart failure.
     

Beer Belly Unhealthy

It’s no secret that beer belly’s look physically unattractive but there is a lot more to it than that. Excess stomach fat, even in a naturally thin person increases the risk of premature death due to heart attack, cancer, stroke, diabetes, heart failure and hypertension. That is why you have to know how to lose belly fat. Men deposit more fat in the abdomen than women, this may be the reason for the difference in longevity among genders. Abdominal fat also reduces metabolic health that can lower energy, decrease sex drive and performance and trigger some depression.


Most of the fat that men deposit lies deep in the abdomen called visceral fat and some on top of the muscles just under the skin called subcutaneous fat. While the subcutaneous version is relatively safe, the visceral surrounds the intestines and liver and acts as an active endocrine organ releasing hormones that cause inflammation in the body. It also interferes with the livers metabolism and insulin resistance which can lead to heart disease and type 2 diabetes. Visceral fat is also easily mobilized and sent into the blood stream causing arterial disease.

The tape measure rather than a scale is the best and simplest way to determine risk of heart disease. Men with waist sizes over 40 inches and over 34 inches in women are considered to be in the higher risk category. An increase in waistline of only 2 inches raises the risk by 17 percent in men.
Men with waist sizes over 40 inches are two times more likely to have at least one heart disease factor like high blood pressure, high cholesterol or diabetes over men with 32 inch waist or less.
The best way to shrink your stomach and visceral fat is with a combination of ab core exercises to keep your ab muscles toned.

Morning Weightloss Tip

Start Losing Weight Today

• Introduce a regular exercise routine into your weekly schedule. Regular exercise effectively works to boost your metabolism, providing a great benefit of burning more calories daily! And as you are likely familiar with, when you burn additional calories, you lose more weight. Strive to exercise 3-5 times per week, spending 30 minutes in each session.
  
  You will also want to include some moderate weight lifting exercises to build lean muscle mass. As you increase your endurance, increase the time spent exercising and the intensity during your workouts.

This morning I am off to work out down stairs, eat a healthy breakfast and take my Acai Berry
At the age of 43 I need a little extra help. :-) Have a great day folks!

Belly Fat Blasting Vegetables

What? There are Specific 'belly fat blasting vegetables'?


There are certain chemicals in our food supply and our
environment, such as pesticides, herbicides, and certain
petrochemicals from household cleaners, cosmetics, etc. that
can act as xenoestrogens.

Xenoestrogens have an estrogenic effect which can wreak
havoc in your body, causing hormone balance disruptions for
both women and men.

This estrogenic effect that you are exposed to every day can
stimulate your body to store belly fat, along with many
other problems.

So why does this matter you ask?

Certain vegetables known as "Cruciferous" vegetables contain
unique phytonutrients such as indole-3-carbinol (I3C) that
help to fight against these estrogenic compounds-

-What are these vegetables?

That's the best part!

Broccoli, cauliflower, brussels sprouts, kale, cabbage are
just a few...all readily available at most every grocery
store.

And by fighting against these belly fat stimulating
estrogenic chemicals, these super veggies will help you win
the battle against stomach fat!

Alright, so get out there and eat your cruciferous
veggies...and tell your friends and family who how they too
can keep the belly fat away with these powerful
phytonutrients.