Women Abdominal Weight Loss Exercises



Losing belly fat is the first step in gaining the flat stomach which mostly people desire. Once the belly fat is lost then an individual is only one step away from attaining the ultimate dream which is having six pack flat abs at home. Mostly women notice an increase in stomach fat as they age and as their metabolism slows down. Lack of exercise, hormonal changes from menopause or heredity are some of the major reasons for having a widening waistline.For achieving six pack abdominal muscles and flat abs at home are a common goal among women which can only be achieved by toning the abdominal muscles and burning stomach fat to expose toned abs. Flat abs require proper diet and exercise program and calculating the BMR accurately and modifying diet accordingly. Eating more than the daily caloric intake requirements will definitely increase weight rather than weight loss. BMR can be calculated through this formula 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR.It is suggested to get at least 30 minutes of moderate intensity exercise each day which can be achieved through calorie burning activities like walking, running or biking which can help to get rid of excess belly fat and achieve flat abs at home. Women need to change their diet and should intake more complex carbohydrates such as fruits and vegetables and should avoid carbohydrates such as sugar and white bread. Along with this reducing the portion sizes can also be very beneficial and helps to tone abs and abdominal area. Hence try to eat five small meals each day instead of consuming three large ones.Crunches are the best exercise for abdominal muscles, for doing it correctly lie on the back with knees slightly bent and feet planted on the floor about hip width distance apart. Keeping the knees apart and folding arms over chest and tighten your abdominal. Now raise the head and shoulders off the floor and hold for three deep breaths. Pelvic Lifts and Tilts focus on lower abdominal muscles, for doing a pelvic tilt lie on the floor on the back and knees bent, know flatten the back against the floor by tightening the abs and bringing the pelvis up slightly. And for doing a pelvic lift stay on the back and bend the knees up towards the chest. Keep the arms relaxed by side and now tighten the lower abdomen and lift the buttocks off the floor. The knees should be aimed at the ceiling and hold the position for 10 seconds and work out it in repetitions. Abdominal Hollowing and Hanging Knee Raise are also some of the best abdominal exercises for achieving flat abs at home.


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5 Weight Loss, Bodysculpting Exercises You Can Do at Home



You can lose weight with a home workout program AND without doing a lot of cardio exercise. All you need to burn fat are these simple weight loss exercises done in the comfort of your own home.The basics are always best. Here are 5 exercises that you can do in a circuit to get shockingly fast results without any fancy equipment.Y-Squats(Do a normal bodyweight squat with your arms held up in a Y-position. This works the muscles of your upper back and helps counter-act the negative effects of sitting at a computer all day.)Push-upsThe classic is the best, but you can do close-grip pushups, decline pushups, or pushups with your feet on the ball. If you are a beginner, you can start with standing pushups against the wall or kneeling pushups. Just do whatever your fitness level allows.Split Squats with your back foot elevated 6-12 inches Elevating the back leg increases the work done by the glutes and hamstrings of the front leg. If you can't do this one, do a split squat and use the wall for balance. This is a great exercise, and should be done before lunges.Mountain ClimbersStart in a pushup position and bring one knee towards your chest. Touch the toe to the ground and then return your foot to the start position. Alternate sides. Keep your abs braced and your hips low.Reverse LungesThese require less balance than forward lunges, and also work the glutes and hamstrings more than forward lunges.Do 8-12 repetitions per exercise. Don't rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each circuit.For a once-per-month weight loss challenge, do each exercise to failure in your final round through the circuit.


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Conquer Weight Problems Following These Fast Weight Loss Tips



2011 is just around the corner and most people have already started thinking of new weight loss goals to start off the New Year with and many people generally look for fast weight loss tips and resources. It is possible to lose weight fast but the tips and resources used should help you to sustain this fast weight loss on a long term basis. This article discusses how to conquer weight problems by following these fast weight loss tips for long term weight loss success. It is not rocket science that you will only be able to lose weight fast only if you expend more calories than you consume. This is achieved through reducing the amount of food you consume as well as the caloric content of the actual food you eat. This makes it crucial that you read food labels of the foods that you wish to purchase at the grocery store paying careful attention to the serving sizes depicted on the labels. Most people looking to achieve rapid weight loss typically use unhealthy methods such as skipping meals or eliminating entire food groups by following fad diets. In addition, low calorie or fat free foods are rarely satisfying and most people end up over compensating by consuming more quantities of these products which defeats the purpose of helping you lose weight fast and improve the quality of your life. Though some fats are bad, there are certain good fats that the body needs that can even help in your fast weight loss goals. The same can be said about carbs that are being seen by many as the enemy to fast weight loss. The body needs carbs. We just need to be aware of what constitutes bad carbs and what constitutes good carbs which are less refined and contain more whole grains which is what we need to consume more of on a daily basis. Skipping meals only slows down our metabolism which is needed to burn calories per day. Some people genetically have a high metabolic rate which leads to them rarely having weight problems. The metabolic rate can also be affected by age, etc. Having a slow metabolism which burns few calories a day only leads to weight problems and you will not be able to lose weight fast. While your genetics, your age, etc, can not be changed to increase your metabolic rate and help you burn more calories per day, the single factor that you can use to increase your metabolic rate and help you lose weight fast is to incorporate exercise into your weight loss program. While all exercise is good, incorporating weight training into your work out program will allow you to lose weight fast. This is because with weight training or strength training, you will build lean muscle which burns more fat fast at a significantly faster rate than simply using aerobic exercises alone for your weight loss. Women need not be afraid of weight training either. Unless you are training to become a body builder, most weight training will not lead to women bulking up. You will only end up building lean muscle which will help you burn fat fast. An added benefit of weight training is that your metabolism will remain boosted for one or two hours after you complete the work out. This is vastly different from an aerobic workout which only boosts your metabolism during the workout and returns to normal once the aerobic exercise is completed.


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Best methods for Fast Weight Loss



There are numerous diet plans that can tell you how to lose weight fast . Some work better than others for fast weight loss, some are easier to stick to than others, and some are less expensive than others Losing weight can be quite a challenge, especially if you want to lose weight fast. Finding the perfect diet and exercise plan that is right for you is what will guarantee your weight loss success. All without starving yourself or exercising like crazy.That is why the preparation steps you take before starting to lose weight are so important. By evaluating your condition and choosing the right diet for you, you will be able to lose weight fast and easy. Our fast paced world has made it extremely convenient for us to gather food, get support, shop and travel. But what we have also gained is a fast track to obesity.. Eating fast food can dramatically halt your weight loss goals. How to burn fat fast is a question I get a lot. And my response is always a positive one, because losing fat quickly really isn't that difficult once you know a few simple tips that make it easy. Asian women have been burning fat quickly and keeping their lean figures for generations, even just after having a baby, and you can benefit from their experience by learning some simple weight-loss tricks.  To lose weight fast is a challenge for most. Many try various dieting scams, but usually end back in the same place a few months later. Weight loss is not something you do every five years and expect the weight to stay off. Let's face it, counting calories, buying new foods, going out of your way to accommodate your new lifestyle; this just isn't fun after a while. With this said, I will help guide you with some useful fast weight loss tips which are applicable and easy to work around your hectic life  Your metabolism plays a key role in how fast you can lose weight. A fast metabolism makes quick weight loss a piece of cake. That is why the first step towards losing weight fast is to find out just how fast your metabolism is. There are several simple techniques for losing weight fast without pills. Stop eating out! And I'm not just talking about fast food. Most restaurants take good food and add all kinds of junk to make it taste better and get you fat! Eating at home will save you money and help you shed countless pounds  Cardio burns the most calories, so it is ideal for fast weight loss , but afterwards you need to include a few hours a week of strength training,. To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour Highly-processed, high calorie meals and fast foods have become staples of the typical Western diet. In today's looks oriented world the need to lose weight fast has become the mantra. People do not have a lot of time, which they can spend on losing weight. At the same time people want to lose weight the easy way. Hence, every one has just one thought in mind and it is how to lose weight fast and easy?. If you have been looking for the top ways to lose weight fast, here is something very useful for you. First, it might be of some relief to know that you are not the only one to be hunting for quick weight loss solutions that will provide you with many essential tips for shedding weight. To lose weight fast you have to exercise. There is no way around it. Start by walking more and being more physically active. Start practicing a sport you enjoy or you always wanted to try. To get the most out of working out, blend aerobic exercises with anaerobic exercises. That way you will increase your endurance and strengthen your muscles too. Plus the combination of strength training and cardio exercises make a killer fat burning combo. The fat will just start melting away When it comes to weight loss, there's no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run. The first thing that anyone considering a diet plan to lose 10 pounds fast needs to do is seek a doctor's advice on the plan to they want to follow. Your physician will be able to provide their educated advice on the diet after a full physical examination, which will let you know if this plan is right for you. Finding the perfect diet and exercise plan that is right for you is what will guarantee your weight loss success. All without starving yourself or exercising like crazy. Find yourself an enjoyable activity and try to stick with it. You can lose weight fast by swimming, skiing, playing tennis, and a myriad of other different activities. Try to perform for at least one hour, two times a week. After such activities, your body's metabolic resting rate increases so you naturally burn calories faster during your inactive states (such as sitting, sleeping, etc.). This increased metabolic resting rate can last up to 48 hours depending on how vigorous your workout/activity was. When weight gain becomes a reality in our lives, many of us tend to panic and look for the fast path to getting rid of those extra pounds. If possible, choose fresh foods and whole grains. Avoid processed and convenient foods such as fast food; these items tend to be higher in sodium and fat content. Many people are amazed that weight can easily be lost by packing a home-cooked lunch to work instead of eating out. And, a major 2002 study reported that people are not only eating more than they did 20 years ago, but they are replacing home cooking with fast food, dining out, and packaged foods. Fast foods may be more harmful than restaurant cooking. These foods tend to be served in larger portions and generally contain more calories and fat and less ingredients of nutritional value than homemade or restaurant meals. Snack foods and sweet beverages, including juice and soft drinks, are also specific culprits in the increasing prevalence of obesity. Getting skinny is a not an easy task. It is harder to lose the weight than to gain it. What most people don't realize, much of your body fat can be prevented and trimmed with just a few small changes to your daily lifestyle.   Experts recommend making even small changes in physical activity to expend energy. For example, simply getting up to turn on and off the TV instead of using the remote and standing while talking on the phone may drop up to five pounds a year. Other suggestions include cooking one's own food (instead of eating take out or fast food), walking to as many places as possible, using stairs instead of escalators or elevators, and gardening. Even fidgeting may be helpful in keeping pounds off. One study even suggested that chewing gum helps increase energy expenditure.  If you find yourself missing some of your favorite foods, don't worry. There is no harm in having your treat once a week. Pick a day each week where you treat yourself to your guilty pleasure in moderation. If it's pizza, try going to a gourmet pizza place that will use better ingredients and fresher vegetables. If it's a fast food burger, try making your own. A homemade burger is generally much healthier than the food they serve in fast food restaurants. Electric grills that are slanted to allow most of the fat to slide off make nice, lean burgers. With the plethora of different methods available claiming to be able to help you lose weight, its no wonder that people are generally confused as to which is the best method for them. Its also no wonder that so many people throw away so much money on so called revolutionary programs only to find that they don't lose any weight at all!


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Acai - Fast Weight Loss



Everywhere you look now, you are bombarded with information on acai fast weight loss. Everyone is raving about the acai berry and its various effects on your weight and overall health. Even with so much competition out there, the acai berry has managed to stay number one since its recent introduction as a weight loss aid.But, like most things, you don't want to believe blind hype. Always do your own research and due diligence before spending money on a weight loss product.The reason the acai berry helps you lose weight is that it creates a major boost in your metabolism. This causes your body to burn calories more effectively. One of the reason we have trouble losing weight to start with is our metabolism. If it's slow, we steadily gain weight. If it's moderate, we maintain our weight, even if we are overweight. If it's high, then we lose weight if there is fat to be lost and we maintain our weight once we reach a healthy weight.Once there is no fat left to burn, our metabolism simply keeps us slim and trim and keeps us from gaining weight. The average person rotates between a slow and moderate weight. This is due to the foods we eat and our lack of activity.Acai fast weight loss is caused by a combination of raising your metabolism and increasing digestion efficiency. This is pretty much deadly against fat cells and calories. You will begin to notice your weight loss after beginning the acai berry. When we eat processed and fatty foods, they do not contain enough vitamins and nutrients. They also lack the proper balance of proteins and carbs. The right proportions of proteins, carbohydrates, and nutrients are required to burn fat.If a food lacks these components, the metabolism is not activated correctly which causes it to digest these foods very slow and poorly. This is why they turn into fat instead of being used as energy and nourishment. Acai berry helps correct this imbalance because it has its own vitamins and minerals.Acai fast weight loss is sometimes enhanced with a colon cleanser. It's good to know that acai contains so many healthy, essential ingredients even beyond any weight loss benefits.


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