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3 Top Exercises to Lose Belly Fat



Losing belly fat requires you to be in a negative energy balance. This is can be achieved by reducing calorie intake through proper nutrition or expending more calories through exercises or a combination of both.

Lose Belly Fat

This article will focus on exercises to lose belly fat. For maximum stomach fat loss, you should always combine exercise with a healthy and balanced diet.

Here are the 3 top exercises to lose belly fat.

1. Weight Training
Weight training is great for burning stomach fat and shaping your body. It builds muscle that burns calories during and after a workout. Muscle needs energy for repair and maintenance.

As you age, your metabolism slows down and make it harder for you to lose stomach fat. Weight training can prevent muscle loss while increasing your metabolic rate. It is an important exercise to lose belly fat for people of all ages.



Weight training is not only limited to working out with barbells and dumbbells. You can also use kettlebells or exercise tubings.

Be sure to use to increase the weight progressively for better stomach fat loss results and to avoid plateau. Training with light weights has little effect on building muscle and raising your metabolism.

2. Cardio Exercises
There are 2 types of cardio exercises to lose belly: steady state and intervals.

Steady state cardio should be performed at a high enough level to be effective for burning belly fat. While you can do steady state cardio everyday, 4-5 times per week is more than sufficient.

Interval training involves alternating short bursts of high intensity workout with rest periods. This is a time efficient cardio that is very effective for getting rid of stomach fat. It can only be performed 2-3 times a week. Interval training is not for everyone. If you have health problems or are new to exercise, you should start with low intensity or steady state cardio.

3. Bodyweight exercises
Bodyweight exercises can be done anywhere, be it at home, in a hotel room or at a park. You don't even need to join a gym. As the name implies, you only use your bodyweight so you don't need to spend on any equipment.

Some examples of bodyweight exercises are lunges, squats, push-ups, pull-ups and mountain climbers. They are excellent for burning belly fat, building muscle and shaping your body. If you are short of time, perform these exercises as a circuit which can be completed in 20-30 minutes.

Each of the 3 exercises to lose belly fat can be added as a variety to your existing training program. The combination of these exercises and proper eating plan can help you get rid of belly fat fast.

Avoid spending too much time doing ab specific exercises like crunches and sit-ups. Spot reduction does not work and you'll only be disappointed with the results.



Article Source: http://EzineArticles.com/expert/Rena_Wong/33469

Bodyweight Exercises - The 3 Reasons to Use Them Today



Perhaps the question I get asked the most about bodyweight exercises is... "Can I REALLY reach my goals without equipment?" Well, I can't promise to know what everyone's "goals" are, but I believe you can improve fitness, burn fat and build an athletically muscular physique with only bodyweight exercises. So, if those are some of your goals... read further.

Bodyweight

I think you'll find that bodyweight workouts offer many benefits other forms of training don't. And quite frankly, many of your fitness, fat loss and physique building goals won't be reached if your don't incorporated some type of bodyweight training.

Bodyweight Exercises Improve Fitness

Many people, even people in the fitness industry, are confused about fitness. It is not the way you look, or how big your muscles are. Fitness is about performance. (And if you really want to get into it, fitness is really about survival.)



And one of the areas many exercisers need the most work is moving their own bodyweight. Strength, power, endurance, balance, agility, coordination, flexibility, speed, accuracy and mental toughness can all be improved with bodyweight exercises. So bodyweight training is an important and necessary tool fitness improvement.

Bodyweight Exercises Burn Fat

Hey, we could all stand to shed a few pounds (myself included). And the truth is, you don't need an fancy equipment to do so. As a matter of fact, I would choose a bodyweight workout over running on a treadmill or riding an exercise bike every time. There is no better way to challenge you whole body than doing a circuit of bodyweight exercises with little rest. (Try it for yourself instead of boring cardio and watch the pounds fall away!)

Bodyweight Exercises Build An Attractive Physique

I keep hearing, "Weight lifting is better for building muscle." Well, that's true. But I want more from my exercise program than just building muscle. I want to improve performance. I want to burn fat. And most importantly, I want to build a strong, capable body that looks great. Bodyweight exercises deliver on all counts!

I think you'll find that when you use bodyweight exercises as a main part of your fitness program you'll feel empowered. You don't NEED a gym membership or expensive equipment to build a high-performance, lean, muscular body. And when you realize you can get a performance improving, fat burning, muscle building workout anywhere, anytime, you'll be much more temped to take ACTION. Because, after all, action is what really gets you the results you want.



Article Source: http://EzineArticles.com/expert/Eddie_Lomax/23541

Does "The Best Exercise to Lose Belly Fat" Really Exist?



Read the title of this article again. "The Best Exercise to Lose Belly Fat." Let me be frank now. It does not exist. In the body building and weight training world, there are hundreds of exercises that we can use to work our abdominal muscles. All can be effective exercises that can help us lose stomach fat fast if we consider some key points in our training.

Lose Belly Fat

When we ask questions like, "How to lose stomach fat fast?", "How do get a flat tummy?", and "How to get ripped abs?" we must understand that losing weight and belly fat will only come about in a holistic way. Just doing hundreds of crunches everyday and not paying attention to other aspects of abdominal training like diet and general endurance work will not lead to a flat and lean tummy. Here are some things you need to consider and include when thinking of the best exercise to lose belly fat.

1. Increasing General Fat Burning Capacity
Fat is present in every part of our body, but we tend to only associate body fat to abdomen fat. Studies have shown that in order for fat to be burned in our body, aerobic exercises must be done beyond twenty minutes. Before that, the body depends more on carbohydrates as fuel to supply the aerobic activities. Beyond twenty minutes, fat metabolism kicks in big time because it is by far the most efficient energy mechanism to support long term aerobic exercise. It does not matter what kind of aerobic activities you perform.



The best exercise to lose belly fat is actually any form of aerobic activity in excess of twenty minutes. The activity itself need not be too intensive. Low intensity activities like brisk walking or tour cycling for extended period of time are very effective forms of fat metabolism activities. So the next time hear someone ask, "How to get a flat tummy? get them on some form of prolonged low intensity aerobic activities first.

2. Diet Watch
No matter how good and comprehensive your exercise program is to lose fat, it will never be effective if you do not watch your diet. How do you expect to lose weight if you indulge in high calorie sinful meals immediately after your perfect workout? It is just not possible. Losing stomach fat and fat is a very simple thing for the body. As long as calorie intake is lower than calorie output, the body will eventually tap on the fat reserve in the body to make up the difference.

The end result is a leaner body. The best exercises to lose belly fat must be complemented with a diet that will lead to a calorie deficit. This will result in fat lost, and you can bet that a lot of your belly fat will be used to fuel your energy needs.

3. Abdominal Training Focus
All abdominal exercises are best exercises to lose belly fat. The reason is that these exercises build up the abdominal muscle groups. These have an indirect effect on "how to lose belly fat fast?" and "How t get ripped abs?" When muscle mass of the abdominal muscles increase, this will result in a higher metabolism rate. Chances are, the muscles will tap on close by body fat to fuel this increase rate. Where is the nearest fat source for the abdominals? That's right! Your belly fat.

So one of the key to "how to lose belly fat fast?" is to develop all abdominal muscle groups as best as possible. However, most weight watchers often concentrate only on the rectus abdominals, forgetting the larger obliques. Do pay attention to the obliques as well. If you can shape your obliques up, this will provide a greater mass of muscle for increase metabolic rate and also shape the V-shape trunk that many people desire.

There is no best exercise to lose belly fat. All abdominal exercises are important and beneficial to losing belly fat fast. These must be combined in a holistic way with a proper diet, inclusion of prolonged aerobic activities as well as a general development of all abdominal muscle groups to induce the greatest weight loss of belly fat.



Article Source: http://EzineArticles.com/expert/Mike_Mass/534694

Best Workouts for Fat Loss - No Gym, No Instructor, Simple



When your daily calorie intake exceeds that of calories burnt, the excess ones get accumulated in your body and are stored in the form of fat. It is such excess body fat that eventually leads to weight gain. Increasing your physical activity through following an exercise routine is the only surest way of getting rid of this excess fat. Simply put, doing the best workouts for fat loss every day is the ultimate way of maximizing physical fitness. These exercises always raise the body's metabolic rate, and as a result speed up calorie burning process. Some of the workouts which can help reduce your body fat and keep your overall health in good shape are as explained below.

Workouts for Fat Loss

Running

It is often considered as one of the best workouts for fat loss. If included in daily workout routine, running can be quite beneficial in helping burn your calories faster. Running will have a more profound effect on your body's fat burning process because it increases the metabolic rate tremendously. For instance, running for about 45 minutes helps your get rid of approximately 800 calories. As a matter of fact, if you do this exercise on a daily basis for about one year, your body will lose some 90 pounds or 40 Kg of fat. So, instead of opting for fat burning pills, why don't you just resort to a 45 minute session of this natural fat burning routine? Just give it a try, and in no time you will realize why it is billed as the best exercise to burn body fat.



Weight Training

Weight lifting is yet another physical activity that you can adopt to help you burn those excess calories faster, plus it is such a great muscle-building activity. Most weight loss experts recommend weight training as an excellent fat loss strategy. A good example of an effective weight training routine is squats with dumbbells. Bear in mind that the more you practice weight training, the more you eliminate body fat fast. You can always start by lifting light dumbbells weighing three pounds, and then as time goes by and as you gain muscle strength, you can increase the weight gradually to achieve burning of more calories.

Cycling

Well, if you are looking for the best exercise to help you lose thigh fat and reduce fat in your lower body as well then cycling is your best bet. Cycling will come in very handy in toning up your lower body and getting you an awesome pair of slim legs. In fact, incorporating cycling in your daily exercise routine can equally be instrumental in reducing your belly fat. Whether you prefer riding a stationary bike or you opt for a ride outdoors doesn't really matter. If you cycle daily for about 30 minutes, you will be able to burn a lot of fat from your thighs.

Swimming

Another great way to lose body fat is to swim on a regular basis. The most effective swimming stroke for burning more calories fast is breast stroke. Including this exercise in your weight loss program can thus be very vital in helping you build muscles.

These are some of the best workouts for fat loss. If you are to have a healthy weight, it is very important that you follow these exercise routines and ensure that you eat a balanced diet.



Article Source: http://EzineArticles.com/expert/Garry_S_Farrell/1322380

Bodyweight Exercises to Help Gain Extraordinary Strength



January is fast approaching and with that will come the onslaught the latest fitness DVDs and weight loss/strength equipment gimmicks. Did you know that in order to change your physique and gain INCREDIBLE muscle endurance all you need is your body weight and some gravity. Many people approach bodyweight training with the same approach of weightlifting. There is a HUGE difference in the two.

Bodyweight

First of all you can scrap the traditional body part split workouts. These will not prove effective and will leave you feeling disappointed and without much if any results. Also forget about sets and reps. This approach will work fine if your using an external resistance modality, but we are using our BODIES people. Instead build yourself a circuit 3-4x a week of movement patterns and perform them for a set time period.



50 seconds of work with 10 second transitions work great for metabolic training and 30 seconds of work with 30 second breaks are great for more strength based exercises. Focus on the following movement patterns when constructing your daily workout.
  1. hip dominant (deadlifts, hip extensions, dumbbell and kettlebell swings)
  2. Pushing (pushups, tricep dips, handstand pushups)
  3. Pulling (speed rows, pullups, chin ups)
  4. knee dominant (lunges, squats)
  5. Core (plank variations)
  6. Cardio (jumping jacks, mt climbers, stationary running)
Construct a workout of 5 or 6 of the movements above and perform them in the before mentioned time formats for 20 mins. This will not only give you a great strength workout but will also give you a great cardio workout.



Article Source: http://EzineArticles.com/expert/Ron_L_Smith/821774

The Best Bodyweight Exercises for Strength



In case you haven't noticed, there's a new exercise trend that's spreading like wildfire. And unlike most of the hot fads, this one has been around for a long time and isn't going away anytime soon - not like that ab gizmo you bought one time and is now collecting dust. I'm talking, of course, about bodyweight exercises.

Bodyweight

The Best Bodyweight Exercises for Strength
Before gyms became mainstream, how do you think people stayed in shape? Most of the old-school strongmen relied on a lot of bodyweight exercises for their impressive physiques. Also, if you've ever seen a gymnastic event on TV, you'll know how unbelievably ripped those people are. Guess what? Gymnasts train almost exclusively using only their own bodyweight as resistance!

Whether you are looking to amp up your exercise program, or just trying to save a few bucks by not having a gym membership, learning these exercises will help you build a strong and attractive body.



The Push Up
If you don't know this one, you probably never showed up to gym class. Nevertheless, the push up is an important upper body exercise that cannot be neglected.

The Pull Up
Another "phy ed classic," the pull up will work all the muscles in your upper body that push ups do not. This is another must!

The Plank
The plank is the only abs exercise you'll ever need. People are used to doing crunches and may not be too familiar with this one. It resembles the "up" position of the push up, but you lower down to your forearms and hold yourself completely straight as long as you can.

The Squat
"The king of exercises" needs no additional weight to be effective. In fact, you will save your back long-term by ditching the barbell. Just make sure you squat ALL the way down to get the most of this exercise. This is one exercise that will work every muscle group in your lower body.

Putting Together a Workout Routine
Now that you know the "big four" best bodyweight exercises for strength, it's time to throw them together in a workout routine. With just these exercises, you can work every muscle in your body to ensure an even development.
  1. Push ups: 3 sets of reps to fatigue.
  2. Pull ups: 3 sets of reps to fatigue.
  3. Planks: 3 sets of holds to fatigue.
  4. Squats: 3 sets of reps to fatigue.
Notice how I don't say "reps to FAILURE." It is important you stop before failure while your form is still perfect to avoid injury. If you do this routine 2-3 times per week, you will get closer to building the body of your dreams every day.



Article Source: http://EzineArticles.com/expert/Darrin_Carlson/637303

Achieve Elite Fitness With Body Weight Training Workouts



Body weight training workouts can improve your fitness in ways you've never even thought about. For instance, if you're used to doing the normal weight training, cardio type schedule, then you're missing one really big component in your fitness...muscular endurance. Strength is great, and aerobic conditioning is great, but elite fitness comes from being able to use your muscles over and over doing difficult tasks, like push-ups, sit-ups, and pull-ups. The ability to do this is called muscular endurance, and it's just this aspect of personal fitness that body weight training workouts focuses on.

Elite Fitness

In addition to being a superior way of working out, focusing on bodyweight training workouts can also save you time and money. Done right a body weight workout can be done in thirty minutes. Don't think that's enough time to achieve your goals? If you know what you're doing, you can get more done during those thirty minutes than most folks get done in an hour at the gym.

As far as saving you money, how much are you spending for your gym membership fees? What if you could get your fitness taken care of without even going to the gym? You can with body weight training workouts. The only question now is exactly what do you need to do?



Well, there are basically two components to working out, cardio and strength. Both of these are better addressed through bodyweight training workouts than they are through more traditional workouts.

What we generally focus on in body weight workouts is a combination of strength and cardio, basically putting the two together. Instead of getting your aerobic conditioning by running, you get it doing something like a combination of sit ups and pull ups. Body weight training workouts tend to develop a lot of muscular endurance.

You're not going to get a big body like Arnold! You're going to achieve a lean, muscular look. The thing about it, though, is that's what most people want. Real, functional muscle. This is exactly what body weight training workouts will do for you.



Article Source: http://EzineArticles.com/expert/R._Lee_Cole/221459

Simple Exercises For a Flat Stomach



Summer's just around the corner! The beach and the waves are beckoning to you, and it's time to pull that bikini out from your closet. But then, you wonder if you have flat, firm abs to go with that swimsuit. You think those dream abs that you desire are rather impossible to achieve? Not quite!

Flat Stomach

Exercises for flat stomach are not that tough. We're here to provide you with the simplest yet effective routines to tone up your abdominals and give you firm abs, just in time for the summer fun!

Before you begin exercising your abdominals, make sure that you have the proper posture. An incorrect posture when performing routines will only strain your neck and other parts of the body instead of exercising your abs. To have the correct posture, make sure that your shoulders are horizontal to the ground and your head is centered between your shoulders. When you bring your chest up for that crunch, don't let your shoulders go up with it. Make sure they're relaxed and down. Keep your belly button sucked in towards your spine as your perform those exercises for flat stomach. Keep your knees aligned to your second and third toes-they shouldn't be locked but must have a slight bend. Lastly, your feet should be of shoulder-length width apart.



Five of the most effective abs exercises are the bicycle, the vertical leg crunch, the long-arm crunch, the reverse crunch, and the full vertical crunch. A very simple routine for flat stomach involves simply sucking your belly button towards your spine and holding it for a few seconds.

Exercising your abs isn't just about looking hot for the summer, however. It's also about maintaining good overall health for your body and mind. Less obesity means you're less prone to diabetes and other cardiovascular diseases.



Article Source: http://EzineArticles.com/expert/Joan_Walker/597114

3 Rapid Weight Loss Ideas That Actually Work



Losing weight is not that difficult. The formula of success is to eat fewer calories and start exercising. Unfortunately a lot of people know what to do but they don't actually hold on to it. The result is that they are going to search for rapid weight loss ideas. These fat loss plans may work fast but the problem is that the loss of overweight is not permanent.

Rapid Weight Loss

When you're reading this and you have to admit that you are also looking for the next fast weight loss fad then please think again. What these quickie diets achieve is that your body loses water weight and sometimes even muscle mass. Getting rid of too much body fat asks for a more serious commitment. It often comes down to a change of lifestyle. However I must admit that some rapid weight loss ideas are worth trying.

In fact when you are just a few pounds away from your ideal weight and you have a special occasion coming up then a little determination is probably all it takes to achieve your goal. Every single weight loss plan, short term and long term, is based on drinking lots of water. On the one hand the water will clean your body and help flush away fat. But it also fills the stomach so that you will eat less. Therefore make sure to drink a glass of water before every meal. Also whenever you want to grab an unhealthy snack, first drink a glass of water.



Now pay attention because here comes a way to easily lose a pound every week. Replace your sugary drinks with that same glass of water. This is a very valuable rapid weight loss move. When you can hold on to this plan than over the long term you will be able to lose more than 15 pounds in 1 year. But you will not realize this without watching carefully what you eat. Keep your fat food and bad carbohydrates intake as low as possible and replace them with fruit and vegetables as much as possible.

Other Rapid Weight Loss Ideas That May Help

A fast weight loss plan however should always be temporary and must never be seen as the only source to get rid of excess pounds. However when you have reached a plateau even weight loss experts practice a rapid fat loss solution which consists of the consumption of negative calorie foods. The idea is very simple. Every food has calories but in order to earn the negative calorie label the body would have to consume more energy and thus more calories in digesting the food than in absorbing it. Amongst these quick weight loss foods are apples, broccoli, carrots, cucumbers to name only a few.



Article Source: http://EzineArticles.com/expert/Kurt_Naulaerts/43404

Weight-Loss Before and After - How Much Will Your Life Change?



Everyone fantasizes that losing weight will transform his or her entire life. But is that really true? Will your life really be all that different? Here are some things to consider when dreaming about your weight loss before- and after-life.

Before and After

Why are you trying to lose weight? Are you hoping to improve your health? Do you or your family members have chronic health problems that you are trying to avoid? Then yes, dropping the pounds can dramatically change your life. You will have more energy, you will sleep better and many of your health problems may lessen or even disappear entirely. You will truly be a whole new you. People will not be able to stop comparing you before and after weight loss.

On the other hand, are you expecting other parts of your life to change? Do you expect Prince or Princess Charming to come into your life after you lose weight? While that may happen, he or she will be noticing you because of your new-found confidence rather than because of your weight loss. You will be paying more attention to how you look and you will feel better about yourself. That's what is making you attractive, not the number on the scale.



Likewise, are you expecting to get the big promotion after your weight loss? Again, while that may happen, it's because you may find you have more energy and are more productive once you've lost weight. If that's so, consider it a wonderful bonus to improved health. However, if you have been working hard at your job all along but gain a promotion because they happen to notice you more because you have lost weight, think twice before accepting it. Do you really want to continue in a job where they apparently notice appearance more than hard work?

While losing weight can be a great start toward transforming your life, just be aware that you may need to do other things in order to do so. If you have been hiding your insecurities behind added pounds, consider how you can become more self-confident. If overeating is your way to control stress or to blot out emotionally painful situations, think of other ways to deal with it. While you're losing weight, think of other ways to meet and attract the man or woman of your dreams and to work toward your dream job.

We all love weight loss before and after stories. We also all want to be the star of our own Cinderella story. While losing weight can and will change your life, make sure you are reading for the next act.



Article Source: http://EzineArticles.com/expert/Lisa_Marie_Carter/405213

Flat Tummy Exercises - The 5 Great Exercise Moves That Will Help You Achieve a Flat Tummy



Flat tummy exercises are aimed at burning the fat from the stomach and achieving a toned belly. It is much effective when combined with resistance training exercise and food intake with reduced calories. These enable the body to develop into a fat burning machine and reduce fat around the stomach slowly. The caution here is not to reduce too many calories to prevent weight loss plateau because this tends to lower the metabolic rate eventually resulting in weight gain.

Flat Tummy Exercises

Myths about stomach exercises...
Due to mass media about stomach exercise in the TV advertisements about the latest tummy flattening machines, fitness magazines and even gym influence that just by doing some abdominal exercises and crunches, the accumulated fat in the stomach can be removed. This is truly a myth and it is the root cause of fitness failures. The truth is, one cannot reduce the fat from the stomach (midsection) area just by using exercise alone. The best and proper way to lose fat is working out the entire body causing burning more calories than one consumes. Sad to say but many people are of the opinion that they get a flat stomach by performing hundreds of crunches per day. They are also under the influence of one meat that they can get flat stomach through abdominal crunches. Even today, people are still under the misconception. Again, it is to be corrected that to achieve a flat stomach, healthy planned diet, resistance training exercises and the most direct exercise, the flat tummy exercises that work together to achieve the best result.



Moreover, this article will give you an idea what are those exercises for tummy that can be helpful in one way or the other to tone abdominal muscles and eventually lose those unwanted fats when combined with other health related techniques.

Before starting any exercise, it is but a must to know postural guidelines for stomach exercises so that it will be effective and prevent injury.

  • While doing the exercise, your head should always be horizontal to the ground over the shoulders.
  • Knees should be aligned and lie with your feet spaced comfortably apart.

Pelvic Tilts
  • What you need to do is to lie down on the floor with your back pressed against the floor.
  • Put the soles of your feet flat on the ground with your knees bent and your arms at the side.
  • Lift the hips (pelvis) section up and hold for 1-3 seconds before lowering slowly back on the ground.
  • The upper body must remain flat on the floor while doing this.
  • Do this as desired and as long your body can tolerate.

Right Twist Left Oblique
  • Just lie down flat on the floor with your hands behind the neck.
  • The body should be twisted upward towards the right flexed knee.
  • Try to lift your right leg to meet your left elbow.
  • Repeat on the opposite side; do this as long as you can.

Scissor Kicks
  • Lie on the floor and place hands under your buttocks.
  • Keep your back pressed against the floor and raise one leg off the ground and slowly lower it down.
  • Raise the other leg off the ground and slowly lower it back down.
  • Do 3 sets for 10 counts.

Hanging Frog Kicks
  • With hands about shoulder width apart, hang your body straight down from a bar and move your legs and pull your knees up to your chest, while simultaneously bending your legs completely.
  • Hold this position for a moment as long as you can and lower to the starting position.
  • Do this as long as you can.

Reverse Crunches
  • You need to lie flat on the floor with your legs elevated.
  • Pull your legs towards the chest while contracting the lower abdomen.
  • Get back to the starting position and repeat as long as you can tolerate.



Article Source: http://EzineArticles.com/expert/Stepfanie_Wayne/771993

MMA Workout Routine For Optimal Strength and Conditioning



The first thing every MMA fighter and combat athlete should know is that there is no such thing as the perfect MMA workout routine for strength and conditioning.

MMA Workout Routine

Mixed martial arts and the type of physical development required is unlike that of any sport, since MMA fighters must literally develop every physical attribute available to the highest degree.

Because of this, it is important that MMA fighters train with a very sport specific MMA workout routine that develops the right type of strength and conditioning that would best prepare him/her for a fight.

In terms of strength, a good MMA workout routine will develop first a strong foundation of maximal relative strength and power. Notice I said relative, meaning that the goal is to get as strong and powerful as possible without gaining any unnecessary size. The stronger you become while maintaining the same level of bodyweight, the better.



Although maximal strength and power is the foundation, it's not enough to stop there. MMA fighters must then turn this newfound strength and power and develop muscular endurance, or the ability maintain this maximal strength and power output for a specific period of time without fatiguing.

This can be done in a number of ways, such as circuit training, Tabata, and the many other MMA workout routines that you can find both online and off line today.

In terms of cardiovascular conditioning, this is also a component that many MMA fighters don't often fully understand.

The first thing you must know as an athlete looking to develop optimal conditioning for MMA is that there are 3 energy systems that the body depends upon:

1. ATP System: This system supplies energy in maximal energy outputs over a short period of time, in the absence of oxygen, which usually lasts around 10 or so seconds, such as a set of lifting heavy weights or shooting in for a take down in MMA.

2. Anaerobic System: This system supplies energy in near maximal energy outputs in absence of oxygen, like the ATP system, over a longer period of time, usually depleting around 2 minutes.

3. Aerobic System: This system supplies energy through the use of oxygen once received, and supplies it for low energy output over longer periods of time, such as jogging.

In order for a MMA workout routine to be effective, it must not only include proper maximal strength and power develop and strength and power endurance, but must also included exercises that develop all three energy systems for maximal cardiovascular conditioning since all these systems are heavily taxed in a typical MMA fight.

Heavy resistance training and explosive power exercises with equally short rest periods will help develop the ATP system, exercises like sprints and circuit training with minimal or no added resistance will develop the anaerobic system, and any consistent exercises that has you breathing faster then normal over 30 minutes will help develop the aerobic system.

So if you are following a MMA workout routine and are looking to maximize your MMA strength and conditioning potential, be sure you are counting in all of the above factors in a harmonious and progressive manner and you will be well on your way to developing the strength and conditioning of the worlds most bad ass athletes.



Article Source: http://EzineArticles.com/expert/Derek_Manuel/50916

Build Muscle and Burn Fat - The Best Way to Lose Fat and Gain Muscles Fast



To build muscle and burn fat, you need to go for a good workout with a balanced diet. Choose the diet that can be kept easy on a regular basis. Don't employ the diet to lose you fat rather employ it to adopt a healthy lifestyle and correct your poor eating habits.

Build Muscle

Try to consume whole grains, vegetable and fruits in good proportion. Restrict the sugar food and fatty foods. Whether you believe it or not, regular activities like housework and gardening can help you burn more calories than you expect.

Take a gentle walk or run for several minutes each day to burn your calories and lose the fat. It can also increase your metabolism and give you more energy and help you burn fat faster.

Try strength training as a good fitness workout for gaining muscle and strength. To lose weight and maintain it constantly, you will have to employ a good fitness workout which concentrates solely on resistance training, muscle gain or strength training.



A workout of this kind helps in gaining the muscle and is very important in controlling the body fat in addition to strength.

Beware of using the appropriate supplements. This poses a critical issue now. There are many supplements out there that are capable of helping you build your muscle. Choose the appropriate supplements.

This tells you indirectly to be aware of the wrong supplements. Always be in the guidance of a professional. Seek the help of a doctor before you go for muscle gaining supplements.

Don not gain muscle and lose fat at the same time. Many people tend to make this mistake. Doing so can neither help you build muscle nor helps you lose the fat.

Always try to burn the fat first and then go on working out on the muscle. Always keep in mind seek the help of a professional while employing a specific workout.



Article Source: http://EzineArticles.com/expert/Ryan_K_Lim/188997

Top 5 Healthiest Super Foods to Boost Your Metabolism and Burn Fat



As the saying goes, we are what we eat!

Boost Your Metabolism

The most common causes of obesity are poor nutrition and/or eating habits and a lack of physical activity. Some additional factors that can lead to obesity include stress, diabetes, emotional eating, boredom, blood-sugar imbalances, and hypothyroidism. Obesity has also been associated with food sensitivities and/or allergies. However, it is the consumption of nutrient-poor foods that makes it much harder for your body to burn fat and thus accumulates in the body. That is why it is essential to eat nutrient-dense foods that will boost your metabolism and burn fat easily and efficiently.

Top 5 Healthiest Super Foods

1. Water- The human body is two-thirds water, and water is vital to your health. Water keeps our cells hydrated, removes harmful toxins, and carries nutrients and waste products in and out of cells. Water also plays a key role in the metabolic breakdown of proteins and carbohydrates.



2. Apples- are a rich source of fiber, carbohydrates, phytonutrients, potassium, vitamin A, vitamin C, and water (roughly 80%). The flavonoid quercetin and vitamin C are potent antioxidants that boost the immune system and may help ward off asthma attacks, atherosclerosis, and various cancers. Apples contain high amounts of a soluble fiber called pectin, which promotes regularity and helps lower potentially harmful LDL blood cholesterol levels. Apples also contain potassium, thus may help prevent high blood pressure and stroke. The high water content in apples keep the body hydrated and encourages cleansing and detoxification.

3. Quinoa- is a complete protein, containing all nine essential amino acids. Quinoa is also a great source of complex carbohydrates, fiber, calcium, and iron; and a good source of manganese, copper, magnesium (relaxes blood vessels), phosphorus, and lysine. Protein-rich foods can increase your metabolic rate by as much as 35%.

4. Almonds- are one of the best whole food sources of vitamin E. Almonds are also a good source of calcium, fiber, protein, some B vitamins, potassium, zinc, magnesium, phosphorus, manganese, as well as cancer-fighting amygdalin (B17) and kaempferol; Almonds are a valuable source of monounsaturated fat, too (the good fat). Other possible health benefits include weight loss and reduced risk for diabetes.

5. Microalgae- (spirulina and chlorella) are incredibly nutrient-dense superfoods. Both chlorella and spirulina contain numerous health enhancing substances, such as chlorophyll and high quality complete balanced protein; all the B vitamins; omega-3 fatty acids, beta carotene, and nucleic acids (RNA & DNA); and important minerals such as magnesium, potassium, and zinc. Chlorella and spirulina are beneficial for the immune system, cleansing and detoxification (esp. heavy metals), intestinal health, nervous system disorders, diabetes, heart disease, cancer, and much more.

Most important, I would like to suggest organic whole foods whenever possible to help prevent unnecessary exposure to pesticides, antibiotics, hormones, and other toxic chemicals that are added to our food supply on a daily basis.



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What Is the Best Total Gym Workout Routine?



A total gym workout routine allows you to exercise every part of your body. Basically, this system facilitates the use of your own body weight for resistance. You do this by using cables and other accessories that you can attach to the bench or use separate from the main frame. In order for your total gym workout routine to work, you need to establish a good one. You need to create a good workout plan and you have to stick with it.

Workout Routine

Muscle Endurance Routine

If you want to train your muscles to work longer, you should focus on a muscular endurance total gym workout routine. This is perfect for athletes who are training for specific sports like football, tennis or cycling. Muscular endurance training uses only 50 percent of the maximum weight. You also need to increase sets to 8-12 reps. A very good workout for muscular endurance is the circuit training routine which includes series of sets involving different kinds of exercises and doing all these exercises in 30 minutes to 1 hour.



Muscle Building Routine

Basically, if you intend to create bigger muscles, you need to focus on resistance exercises. You may also do fewer repetitions. Direct your efforts into building your muscles. With a high resistance total gym workout routine, you need to perform 6-8 repetitions and 3-5 sets of each high resistance exercise. You need to rest your body a day or two before you do the same exercises. However, if you have the time to train on a daily basis, you should focus on your upper body the first day, your lower body the next and so forth.

Cardio Workout Routine

If you are interested in losing weight or cardio workouts, you need to make sure that you lower your resistance level to your lowest. This will allow you to work faster or move faster. This will increase your heart rate to an aerobic level which will help you tone your muscles. By lowering the bench incline you will be able to decrease resistance and you can do various exercises like biceps curls, abs crunches and leg presses. To achieve maximum benefits, you need to increase your heart rate to 70-80% of your normal heart rate.

There are many total gym workout routine that you can do. Exercises vary, however, depending on your workout plan and your objectives. As long as you create a great workout plan and stick to it, there is no reason why you wouldn't be able to achieve your goals.



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5 Ways to Boost Your Metabolism and Lose Weight Quickly



The food that you eat determines whether you are fat or thin, food is more powerful than any diet pills for losing weight. Eating the right foods at the right time of the day will boost your metabolism, this in turn will make your body burn more calories allowing you to lose weight quickly.

Lose Weight Quickly

Boosting your metabolism is possible lets see how....

1. Don't diet, when you cut calories your body thinks its starving and begins storing fat as a defense against starvation. When your body is taking in fewer calories it goes into survival mode, it takes fewer calories to sustain itself at its current weight. Excess calories are then stored as fat. When you diet like this you start to burn muscle and the less muscle mass you have, the less calories you burn, the slower your metabolism.

2. Start eating, you have to eat in order to keep your metabolism running in top form. Remember not eating slows down your metabolism in order to conserve calories. Never skip breakfast, you must start your day off by eating a healthy breakfast this is your most important meal of the day. Eat small meals throughout the day this will result in a boost to your metabolism.



3. Avoid sugar and white flour, simple sugars and refined flour are all absorbed quickly by your body and turned into fat. Eat more whole grains, they take more time to be absorbed into your body and this helps to keeps your blood sugar level. Think brown instead of white, whole grain bread, whole wheat pasta and brown rice.

4. Avoid caffeine, drink water and decaffeinated green tea instead. Caffeine can stimulate sugar carvings, not a good thing if you are trying to lose weight quickly. Green tea has a lot of antioxidants and its much better for your body than coffee. Drinking water is important to your bodies health and it will also help you control your appetite. Drink at least 8 glasses of water a day, it will help flush toxins from your body.

5. Sleep, studies have shown that getting enough sleep (7-8 hours) for most people per night will keep you from gaining weight. While you are sleeping you are avoiding stress. Stress is known to increase your chances of gaining weight. Stress releases cortisol which slows down your metabolism causing your body to conserve calories as fat.

In conclusion....

Increasing your metabolism means not starving yourself. Eat six small meals a day to keep your blood sugar level, keep your stress levels low by getting enough sleep, and drink plenty of green tea and water. Following this advice will help keep your metabolism on fire allowing you to lose weight quickly and feel better about yourself.



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How to Get Big Muscles Today - Follow These Tips Massive Muscle Gain



No person, growing up, says "I want little muscles when I get big." Why... People like big muscles. All men want big muscles and women want a man with big muscles. If you're finally ready to get the rock-hard physique of your dreams keep reading, because in the following paragraphs I will tell you how to get big muscles.

Muscle Gain

Decide Today

The first step of how to get big muscles always starts with a decision. You have to decide for yourself what you want to achieve and then you must take action immediately. Set your goals, develop a plan and then take action. Immediate action does something for yourself conscious mind. It helps you ward off procrastination, which will be the biggest obstacle you face while trying to gain muscle. Decide to today that you will get big no matter what stands if your way. If you do this, you will be successful.



Intensity Is A Must

This second step is very important if you want to know how to get big muscle. To gain massive muscle quickly you must train with extreme intensity inside of the weight room. You must work at a furious pace and drown all outside distractions. When you put total concentration into each rep of each set you're setting yourself of for unheard muscle growth. Your muscles will hate this new stress being put on them and will have no choice, but to grow.

Don't Over Train 

Finally the last step to getting huge is preventing overtraining at all cost. Make sure you're getting proper rest between workouts. For most people trying to get bigger, their question shouldn't be "how to get big muscles," it should be "how do I stop overtraining, so that I can finally grow?" Remember, muscle doesn't grow inside of the weight room while your lifting - It grows while you're sleep, so get proper rest.



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Fitness Training Programs



Physical fitness is the state of the human body when it is in perfect health. Being fit is very important to stay alert both physically and mentally and also to ward off certain diseases that attack as the body ages. Fitness programs are schedules that allow a person to incorporate exercise into their daily routine. There may be many reasons for taking up a fitness program: to gain strength, to lose weight, to lose body fat, to fight certain disabilities, or just to become more fit.

Fitness Training Programs

Fitness training is for making the body stronger and fitter. There are many kinds of fitness training programs: cardiovascular training, strength training, flexibility training, nutrition, and weight management. All these can be incorporated into a single fitness program for having a healthy body weight, improved level of strength, improved co-ordination and a resilient body. Each of these depends on the kind of body we have and it's potential. There is no ideal fitness training program. They are normally custom designed as per individual requirements and capabilities.



Fitness training increases metabolism, strength, flexibility and muscle tone, as well as decreasing stress levels in the body. There are also sports-specific fitness training programs like soccer fitness training, football fitness training, swimming fitness training, golf fitness training and so on. There are also fitness training programs for kids.

A fitness trainer should be able to design the right kind of fitness program. It should cover all relevant aspects like: strength, flexibility, aerobic and anaerobic endurance, agility, and speed. These days, there are many professional fitness training centers that have sophisticated equipment to suit all kinds of people and their fitness needs. These centers have professional and medical specialists who would be able to offer advice about the best kind of fitness program. They provide customized workout routines, nutrition plans, personal trainers, and expert guidance to make the results last.



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Belly Fat Exercises to Help You Lose Belly Fat Faster!



Want to know the secret to belly fat exercises and how to lose your belly fat faster? Guess what it's NOT doing thousands of sit ups and countless hours of boring cardio. The real secret is a combination of more weights training at a more intense pace that makes you sweat and the right eating plan to aid your recovery and help you scorch that abdominal fat faster.

Lose Belly Fat

The secret to Weights training!
Performing exercises that utilize bigger muscles and recruit all the smaller muscles around to help you perform the exercise will help you burn the fat quicker. Do exercises such as bench press, push ups, pull ups, lat pull downs, seated rows, squats and lunges, which all do an excellent job in giving you an overall body workout, rather than just isolating small muscle groups.

By working out your whole body 3 times per week, you'll build more muscle and burn more abdominal fat sooner. Find a good circuit style program, that will get you doing one exercise after another with little rest. This will mean you can get your workout done faster and you will also raise your heart rate, work up a sweat and burn more belly fat.



A 1000 crunches doesn't work!
Perform crunches only in the 15-30 rep range for 3 sets 2 times per week. Anymore isn't necessary, as the belly fat exercises are good for building core strength, but overworking them will give you the opposite effect and just make your stomach look bigger.

Instead of more ab exercises opt for at least 20 minutes of High Intensity Interval Cardio training 3 times per week. where you vary your intensity level throughout the 20 minutes, meaning your body works harder in a shorter period of time, and you burn just as many calories as you would in a slower 45 minute cardio session.

Eat to lose abdominal fat faster!
The best eating plan in the world to lose belly fat is full of fibrous vegetables and lean protien sources such as lean meat and fish. Ad a little starchy carbs such as wholegrain pasta and rice to the mix every now and then, together with healthy fats such as a tablespoon or two of olive oil to your salads daily, and you're on a winner. These belly fat exercises WON'T work unless you get the your diet right!



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Want A Strong, Sexy Body? Start By Building Big, Muscular Arms



Nothing symbolizes a man's physical strength more than big, muscular arms. Indeed the word "arm" is typically used to describe power in terms like "nuclear arms" and "armed to the teeth." No other body part has such widespread association with possessing or acquiring physical power. Moreover, other than your face and hands, your "GUNS" are your most visible body part - and no physical feature commands respect or turns heads like a pair of big, muscular arms.

Sexy Body

Boost Your "Flex Appeal"
There is no question that many women find muscles sexy. Oh, I know, women often say they want to meet sensitive, intelligent guys, and these qualities remain important to building a lasting relationship. But "sensitivity" and" intelligence" are not what a woman sees when you walk into a room. She'll notice instead your physical form, how you move and present yourself to others. If you have a soft or flabby physique, you're not likely to hold her eye for more than a nanosecond. She'll know instantly that you don't take care of your body, and she'll assume you can't satisfy hers. Instead of turning her glance into a gaze, a poorly conditioned body will have her checking out other men before you can say, "I'm planning to join a gym!"



But if your body projects an image of strength and fitness, your physical presence will command admiration, respect - and desire. You'll look and feel better in your clothes, and women will begin to wonder how you'd look without your shirt! You'll radiate an image of virility, power and confidence that many women find irresistible - and no body part creates this image like a pair of big, muscular arms.

Just imagine how great you'd look and feel in a new tank top, muscle tee or polo shirt with sexy, powerful arms at your sides. I can't even count the number of times that I've practically stopped traffic by simply walking down the street in a tee shirt. I relate this experience not as an ego trip but as a statement of fact and an example of what superior arm development can do for you. And if you don't believe me, mark my words, when your arms begin to burst from your sleeves with lean, rippling muscle, women will definitely notice you!

Increase Your Upper Body Strength
In addition to providing an impressive physical appearance, muscular arms give you a practical benefit - increased upper body strength. Virtually every move that you make involves your arms. Even walking requires a pendulum arm-swing to propel your body forward. More important, however, is the impact that powerful arms can have on your overall weight training program. Each chest, back and shoulder exercise requires secondary assistance from your arms. Without arm strength sufficient to maximize this function you will not be able to lift weights heavy enough to fully develop these muscle groups.

But as you strengthen your triceps you will increase your power in the bench press for greater chest development. With stronger biceps and forearms you will lift heavier weight in the rowing and pull-down exercises essential to building a wide, powerful back. As with your chest, stronger triceps will enhance your shoulder workouts - increasing your power in the military press to produce dynamite deltoid development. The bottom line is that increased power and development in your biceps, triceps and forearms will provide the strength you need to build up your entire upper body.

See Faster Results
Unlike armchair bodybuilding "gurus" and other deceptive fitness marketers, I won't insult your intelligence by promising you that my training advice will "pack inches of muscle onto your arms" in only 2 days or some other absurdly short time period. But I will tell you that you'll see positive results from your arm training workouts sooner than you'll see gains from training other body parts.

How do I know this? Well, one thing I've noticed over my 20-plus years of bodybuilding experience is that arms tend to show visual improvement from weight training faster than other body parts. While larger muscle groups like your chest, back and quadriceps can seem to take forever to show improvement, your arms will usually show some progress with only a few weeks of consistent and proper training.

Additionally, when it comes to staying motivated, the visual progress that you'll seen in your arms will boost your confidence and increase the likelihood that you'll stick with both your arm training and overall bodybuilding program. Indeed nothing will do more to keep you in the gym than seeing your body - and its female admirers - respond quickly and favorably to your weight training efforts. And building a pair of big, muscular arms is the best way to do that!



Article Source: http://EzineArticles.com/expert/Mark_G._Winston/111345

Power Food - What Foods to Eat to Build Muscle and Cut Fat From Your Body

You can work out till you drop or take dozens of supplements but you will not gain any muscle mass or weight. Do not expect much sympathy from non builders who want to lose weight. There is essential food for building muscle.

Build Muscle and Cut Fat


Protein is the food for muscle building. Some high protein foods include: eggs, skim milk, low fat cottage cheese, fish, lean pork, lean beef, chicken and turkey. The amount of protein you eat depends on your weight; you should eat 1 gm of protein for every pound you weigh.



High protein food for muscle building also helps muscles recover after a workout. Without protein food for muscle building you will not gain any muscle. Protein also helps lose fat,

Bodybuilders are encouraged to eat five or six mini meals instead of three regular meals. The time of the day you eat your protein affects our muscle growth, you should eat your largest amounts of protein at your post breakfast field, right before bed and after your workout.

Protein shakes and bars can help you meet the heavy protein demands and save some time. It takes a lot of time to prepare and plan for this diet. Sometimes it might seem impossible to eat the suggested amount of protein for your body. Shakes can provide up to 24grams of protein. For muscle mass building you should eat one gram of protein for every pound you weigh.

Your diet also has to include fats and carbohydrates. Your diet should include a lot of vegetables and carbohydrates with fiber. These foods help to digest the protein. Salads and steamed vegetables are a good source. Essential fats are another food for building muscle. Carbohydrates provide energy through glycogen.

Your body needs fats for digestion and to help you feel satisfied after you eat. Essential fats can e found in peanuts, walnuts and olive oil to name a few. Fats are necessary to gain muscle. Choose low fat brands.

The bottom line though for weight gain is eating more calories. Your diet will be higher in protein but you need to balance that with a certain amount of fat and carbohydrates for each meal. Try to balance your diet and provide variety. Fruits can provide quick carbohydrates. For weight gain you should eat 20 more calories per pound of body weight. There is a lot of information about diets and supplements for bodybuilding. Do your own research. Talk to trainers and other builders. You could also get advice from a nutritionist.




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4 Drinks For Weight Loss

If you want to lose weight faster, you should know what drinks and fluids are good for losing weight. Here is our top choice:

Drinks


Water. Water is always the number one recommendation. You will burn an extra 200 calories a day by drinking 2 l of cold water. A study conducted by Michael Boschman, MD on 14 healthy men and women found that following the consumption of a 17 oz glass of water, metabolic rates temporarily increased by 30% within 10-40 minutes. Also, drinking water with a meal may make you feel full sooner and therefore satisfied eating less. However, for best results it is good to combine water with some fibers. Adequate water consumption really provides the foundation for any good weight loss program.



Milk. Drinking fat-free milk for breakfast, can help cut calories at lunchtime and contribute to overall weight loss. Milk may be the beverage of choice for anyone trying to cut calories and lose weight. Milk is a good source of calcium, a mineral that may help us lose weight. Calcium can boost weight loss by increasing fat breakdown in fat cells.

Vegetable Juice. Juices are effective way to lose weight, gain energy, and detoxify the body from the harmful effects of toxins. If you drink at least one glass of low sodium vegetable juice every day, you can cut on your calorie intake. By some studies you will eat 135 calories less than usual. The fruit nectar juice keeps you full and that will help you to lose weight. Also, people who drinking juice were more likely to get the recommended 3 to 5 servings of vegetables daily and to have higher levels of vitamin C and potassium. Researchers point out vegetable consumption helps suppress appetite too.

Green Tea. It is well known that the benefits of green tea are many. Numerous scientific studies has shown that green tea have weight loss benefits. Green tea acts as a metabolic stimulant. When metabolism speed up, the rate at which calories are burned also speeds up. With green tea, you can burn around 80 calories per day more than usual.




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