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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.

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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.

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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.

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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!

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