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Exercises to Lose Belly Fat
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Exercises to Lose Belly Fat

Belly fat has been proven to be the most dangerous type of fat there is. Doctors aren’t sure why, but abdominal fat is related to numerous health risks.

Have you gotten a little thick around the middle? If so, here are some fantastic exercises to lose belly fat and decrease your risk of heart disease.

Exercises to Lose Belly Fat: Cardio

Cardio can help you lose fat all over your body – which is good, because to lose fat around your belly, you have to lose it everywhere. Our bodies tend to accumulate fat in certain areas, based largely on genetics. If you tend to store it around your middle, decreasing your body fat percentage can make you healthier and give you the flat stomach you’ve always wanted.

There are no “best” cardio exercises to lose belly fat. The very best cardio routine is one you’ll stick with for the long haul. Choose a few different activities that you enjoy doing, and try to participate in them at least 5 hours a week.

If you’re into home improvement, do some lawn and garden work. If you’re a parent, play with your kids at the park or take them for long walks down nature trails. If you have a dog, take it for walks or toss a ball or Frisbee for exercise. If you prefer a more social environment, join a group exercise class at your local gym or recreation center.

Exercises to Lose Belly Fat: Core Strength

Getting a slim stomach requires more than endless sit-ups and crunches. Variations on these exercises can help you whittle your waist faster. For example, instead of regular crunches, the American Council on Exercise recommends vertical leg crunches. These are performed lying on your back with your legs held at a 45 degree angle from the floor.

Core strength can also be developed by doing leg lifts and crunches with the help of an exercise ball. Exercise balls require you to maintain your balance, which puts all of your core muscles to work. For muscle symmetry, be sure to work your back muscles as well.

Exercises to Lose Belly Fat: Yoga

When it comes to stress reduction and core strength building, it’s hard to beat yoga in terms of efficiency. Yoga can reduce the production of stress hormones and strengthen your abdominal muscles, making it an excellent exercise to lose belly fat.

Whenever your body is stressed out (due to mental or emotional stress, illness, injury, or the overuse of stimulants), it responds with an attempt at self-preservation. Your brain releases the hormone cortisol, which tells your body to start storing fat – particularly around the waist. This response is a throwback to the days when our ancestors had to survive times of famine.

Yoga includes breathing and stretching exercises that relieve muscle tension and reduce the production of cortisol. Yoga also places an emphasis on relaxed, flowing motions. It can be used to calm the mind, slow down the heart, and lower blood pressure.

In addition to these benefits, many yoga poses are highly efficient for toning your midsection. Look for poses that are performed in the supine position, or seated and standing poses that require you to extend your legs and maintain balance.

With a regular routine of cardio, core strengthening, and yoga, you will lose inches from your waist and enjoy better health and relaxation.

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Mick Cutajar
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Mick Cutajar bio World class judo competitor; Commonwealth Judo gold medallist

Name: Mick "CUTTA" CUTAJAR
Hails From: Wollongong, NSW
Height: 182 cm / 6′
Weight: 100 kg / 220 lb
Discipline: Judo / MMA-Pangration 38yrs in total
Team: Judo club wollongong & CUTTA’s submission fighting
Trainer: kristof and john
Record: 13 pro fights win: 8 – loss: 4 – draw: 1
Titles/Accomplishments: Mick is a superstar of Australian MMA. His domestic achievements include a win over Dave FRENDIN in 1999 and a brutal Knockout over the very highly touted Al REYNISH (1999)fresh off a TKO win over Elvis SINOSIC. Mick is also a superbly credentialled international judo player having won Australian, European and Japanese titles. He is a current 5th dan Kodokan Judo Australia black belt was recently awarded his kodokan 4th dan by world number 1 koji komlock in 2012 , was was a reserve for the 2008 Olympic judo team and was the first ex prisoner to qualify and was a member of the Malta Olympic team 2001. Current #1 Heavyweight contender.

My Judo (book by Mick Cutajar)
My Judo has become a way of life not only to me but also to those around me. The foundations were set from a very young age through to growing up ‘My Judo’ is something that will guide you throughout your life.
For years now I have tried and tested many techniques. To my mind this is what makes a well-rounded judo player. You must be able to visualize the techniques firstly and then, to apply them in a practical manner.

This is not a beginners training book, commonsense and the correct guidance are the essentials of learning these techniques, as most of the techniques shown in this book can be used in all martial art type sport such as judo, striking jujitsu and full submission no rules contests. However, some techniques are forbidden in competitions and randori (training).
Judo has that right to be fully experienced by all who wish to learn. We as coaches, trainers and instructors must maintain the roots of our sport so that Professor Jigoro Kano’s art is not lost because of contest rule changes and restrictions that limit the full flow of Judo in its natural sense. It is incredible how many other martial artists have copied Jigoro Kano’s deadlier moves and renamed them. Today Judo is the pre-eminent Olympic / Martial Art Sport.
Counters and Combinations are hard to come by so I hope you enjoy the few techniques that may entice you to be creative in your own development and continue your quest to learn and achieve your goals as a practitioner of the magnificent art of Judo.

Introduction to Biography "Two Worlds"

"Two Worlds" tells the astounding story of Mick Cutajar a young boy initially afraid of the dark to his journey into the dark world of Security, Personal protection, Debt collection leading to a three-year jail sentence for armed robbery. This was where he learned to inhabit a new world which eventually aided him to be become a human being concerned with helping others in countless endeavours.

This man was transformed to a new world of University Psychology Tutor; World-class award winning Martial Artist and Specialist for special Interest group.MOTIVATIONAL SPEAKER

"Two Worlds" blends electrifying tales of fact and fiction, photography and anecdotes about those who knew the specialist who inhabits two worlds.

PREVIOUS MEDIA APPEARANCES
TV FILM RADIO

All Saints. Mission Impossible, headland, UNDERBELLY, KIMON AND ALSO DID ALL THE FIGHT CHOREOGRAPHING, 1 and 2. ABC. I 98 FM Illawarra Neighbours Blue Murder Wave FM Illawarra Headlands Australian Film Fight
Numerous interviews: Specialist Martial Art Choreography)
Prime Capital & WIN Wollongong.

ADULT CONFIDENCE AND DEVELOPMENT COURSES currently running
1. Life Without Barriers
Autistic Association group of NSW. Teaching personal self defence, coordination, motivation & reduction ob weight.

2. Stranger Danger AND ANTI BULLYING or Kids
Sports Judo and danger awareness, control anti social behaviour, increase motivation & confidence lectures and techniques.

3. Training self-defence and confidence for adults.
Specialising in obesity control, exercise management, personal heath responsiveness and affirmative social conduct.( Wollongong; Sydney; Gold Coast and Southern Highlands.)

4. Free School training and social behaviour management.
Specialising in psychology applied awareness control and direction. Developing confidence and social responsibility through a series of physical exercises.

5. Devised "PSRP" Personal Safety & Risk Prevention.
This is a unique program for employees of eg: NAB; COMMONWEALTH BANK; STATE EMPLOYEES and CBD workers. It takes place at their respective place of employment and runs
once a week for six weeks creating confidence and self defence techniques whilst at work, walking to and from work and traveling home on public transport.

Mick Cutajar’s sporting / achievements record
•Current commonwealth judo champion masters 2012
•Current osaka international champion, Japan 2012, silver in 2010 bronze in 2008
•5th Place in world masters judo champion, Germany 2011
•4X world cup Ju-jitsu gold medallist & National grand champion form 1998-2006
•Reserve for the 2008 Olympic Judo team
•• Australian Judo Team member for the 2006 Oceania championships (Tahiti)
•• 6 X Australian Kodokan Judo Champion u/100kg

•• Oceania World Cup Judo championships 3rd place (05)
•• Became the first person in Australia to complete Diploma level in Martial Art from the AUSTRALIAN Collage of SPORTS development, Melbourne. Allowing me to now run Austudy approved martial arts career training for youth, Pensioners, school leavers, long term unemployed & security personal.

Total history of each art
In April of 2001, I was selected to represent the Malta Olympic Committee in the small nations games which were held at San Marino in may2001. I competed in, Malta winning the selections, Italy where I won sliver, San Marino where I won bronze, training camps were also held at Geneva & Rome 2001

Judo
38 years in judo 5th Dan, Senior Coach & examiner.
Winner of gold silver & bronze medals at Invitation Internationals QLD. VIC. NSW, 93 94, 99, 2000. Olympic trials 1988, 1992- 4th.
Oceania games silver 2008.
Country champion in 3 divisions for 3 years, winner of 25 state titles.
Australian judo champion university games 2000,2001,2003. (this is the 3rd gold out of the 6 medals won by me for the University of Wollongong).
Finished,2nd in the Geneva international 2001, finished 3rd in Small nations games 2001 representing the Malta Olympic Committee.
Australian Kodokan Judo champion 2002, 2nd & 2 gold in 2003, silver 2004. Gold u/100kgs & vet gold 2005
Pan Pacific 2002 -04 Internationals gold in the u/100kgs 2nd,0/100kgs.
2003 Masters games 1st u/100 & 2nd in the open. Australian representative at the Osaka International Judo championships 8th

Training camps at the AIS Canberra 88, 91, Colorado springs 91, Italy 2001, Malta 2001, Geneva 2001& San Marino 2001.
Pangration, 6th Dan, Senior Coach & examiner .Australian champion 2000, 2001,2003.
Winner of the A.P.F player of the year 2001, 5 gold’s state titles,
2nd in the world titles Greece 2000,
1st in the world titles selection u/100 & open. Pangration
Was selected to represent Australia at the 2003 world titles in Greece September 03.

Goshin-jitsu Judo: 2nd Dan, Senior Coach & examiner 5 gold, 2 silver. ISKA world cup Ju-jitsu gold medallist (1999,-2006)
Player of the year 1999. ISKA National world cup jujitsu champion

Ultimate fighting (vale tudo rules) NO RULES undefeated champion Heavy weight champion 1999-2004 including fox fights.
fights:13 , win 8, 4loss, 1 draw 7 by KO, Australian rep, in Japan, Greece, Korea and New Zealand, Queensland.

John’s Pass, one of our favorite destinations for fitness activities on the beach!
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