Cardio workout for weight loss is as much essential as eating healthy food for weight loss. When you want to lose weight naturally you have to take care of two thing one is maintaining a healthy diet, which should include all kinds of healthy diet excluding junk food from your diet and other important thing is to proper heart pumping cardio workout, which would help you in weight loss.
There are some people who go to the gym to work out on cardio machines because they absolutely love the way that the workout makes them feel. That’s not most people. Most people go to the gym to work out on cardio machines because they know that these are the machines that are going to provide the most effective workout for weight loss. Many of these people want to know which cardio machines are going to provide that loss of weight in the quickest manner possible.
So, you now know that you have to exercise to lose body fat eh? Good!
For those who don�t, here is a quick recap why we have to workout to lose fat in the stomach and to get that six pack. Basically, the six pack that everybody is referring to are the abdominal muscles that is situated beneath the chest and stretches down the torso until slightly beneath the belly button.
Remember, the abs is still a muscle, just like any other muscle in the body, there for they are still covered by the layer of belly fat, water and skin. So logically, to get abs, you have to lose that layer of belly fat under the skin and reduce the water retention that creates the smooth look on the abs area. We want that dry, ripped, deep cut and rock hard abs, and there is not better way to achieve that than diet and exercise.
You might argue that by dieting alone you can lose body fat and you don�t have to exercise to lose belly fat. Yes, that is true, as long as the calories in are lesser than the calories out. But get this, how long can you deprive yourself from food? By dieting alone, it is not enough to create a calorie deficit that is required to burn body fat.
More over, by dieting too long, the body metabolism will slow down and eventually; your weight loss progress will come to a halt. You still need to exercise to lose belly fat, because only by exercising, you can benefit from the increase of metabolism, strength, extra calorie burned and so much more.
But do not forget, we cannot specifically lose the fat in the stomach alone, the body fat of the entire body will come down naturally as a whole and eventually, the stomach fat will be burnt too. There is no such thing as spot reduction.
So what is the best abs exercise to lose belly fat?
There are mainly 2 types of exercises, the first one is cardiovascular training, in short, you need to do cardio to burn the belly fat. Fat basically is taken from the fat cells and transported into the muscles and burned during cardiovascular training.
The recommended frequency is 4 to 5 times a week with rest no more than 2 days in between; the session is a 30 � 60 minutes workout at a moderately high intensity of 70-80 percent of the maximum heart rate.
The best cardio exercise to lose belly fat would be the stair climber or stepper, the treadmill and the rower. These machines use the large muscle groups in the body and force the muscles to move in a large range of motion.
The 2 type of exercise is resistance training. While this type of exercise does not really make you lose belly fat, they make abdominal muscles strong to balance the upper body and lower body, protect the spinal cord and make the abdominals muscles stand out.
If your abs standout, its easier for people to notice them compared to the abs that are flat, because abs that are thick creates the deep separation between the abdominal blocks, this creates a clear definition. So in this case, resistance training is one of the best exercises to lose belly fat.
To exercise the oblique, it�s best to do a rotation motion. By doing a rotation movement, it works the internal oblique, which is responsible for rotating the torso. This is a very important exercise to lose belly fat because in creates an illusion for a small waistline. Internal oblique do not grow side ways when they are being exercised with resistance unlike the external oblique.
Use medicine ball rotation to work the internal oblique. Sit firmly on a fit ball, have a workout partner stand behind you, with your arms outstretched, holding a medicine ball, rotate your torso and pass the ball to your workout partner, then rotate to the opposite direction to get the medicine ball back from your buddy and repeat again for 30 reps and then do the opposite direction.
Another fabulous exercise to lose belly fat is to do fitball crunches superset with floor crossover crunches. Place the top of the fitball on your lower back and place both feet wide apart, with your palms supporting your head, crunch up slowly squeezing your abs for a sec and then come down slowly.
Lay down on the floor with your feet together and palms behind your head, crunch up, lifting the shoulder blades of the floor, at the top, rotate to the right and rotate back to the center, only until you rotate back to the center, your come down again and then up and rotate to the left. Do this superset for 3 sets of 30 reps each.
Don�t wait any longer mate! Start your engines now and workout hard for your six-pack. Exercise, diet, do your cardio and I can guarantee you weight loss success!
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About The Author
If anyone tells you there is some kind of secret to losing weight, their either trying to sell you pills, or pushing an unrealistic dream. Shedding extra pounds and getting in shape doesn’t come from a bottle of pills, nor does it come from the latest T.V. gimmick. While some products may be helpful, losing weight is all about you. After nearly 15 years of working out in gyms, I want to share with you a realistic workout routine for weight loss which I’ve used to help both men and women. Just remember, you are the author of the next page of your health. Whatever happens, it’s because you write it there.
Super informative! I love how you have everything layed out so clearly. Beginning a weightloss or workout routine can be overwhelming because it’s hard to know where to start and what to do first. This is very helpful! Voted up and shared
Turbulence training has been considered as the most effective fat loss training system in the world today and it works faster and more effectively than any other Fat loss program. Turbulence Training is the ultimate workout system developed by Men’s Fitness Training Adviser, Craig Ballantyne. This program helps you to lose fat, gain muscles and still maintain a lean body with a minimum workout of less than an hour 3 to 4 times a week. Turbulence Training is a proven way to melt fat faster, while protecting your skillfully developed muscles.
Turbulence training promotes a significant reduction in body fat and an increase in energy levels over a period 4 weeks in association with a proper diet plan. It is a program which demands a lot of energy which may allow you to have more strength than you had before the fat loss program. Turbulence training focuses on the burning of carbohydrates to fat, inorder to burn more calories after the workout is over. Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it’s obvious the workout is designed to burn carbohydrates during the training session. Turbulence training program�s post-exercise burning of carbohydrates attribute to the principle of anaerobic exercise. Therefore, when you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights. The heavy resistance helps in promoting protein yield and an enhanced body composition.
Turbulence Training also helps women maintain an attractive feminine physique. It helps you to lose fat, gain muscle, sustain weight loss and say good-bye to your love handles forever. Recent studies have revealed that, all fitness models, body builders and athletes and even common people should include high intensity resistance and interval training for fat loss and muscle development. Exercise intensity is the determining factor for post-exercise energy expenditure and fat loss success. But interval training is more effective for burning body fat and maintaining muscle mass than regular cardio.
Turbulence Training is a structured routine that allows you to get the most results in the least amount of time indifferent of your goals. This fat loss program induces a metabolic disturbance in the body which occurs from muscle damage invoked by intense interval and resistance training creating a potent stimulus for fat loss and muscle growth. Thus burning more calories and fat, developing a better metabolic body condition and gaining enough muscles compared to any other.
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The value of location to your own workout routine can never be overemphasized, so when preparing your own exercise programs, take into account the most beneficial place for performing such routines. A fitness center facility that is handily found on your path to or from your place of work is a fantastic choice when compared to one that is situated 30 or forty minutes out of your route. Deciding on programs which will be possible to perform in your own home may accommodate folks who work from home, or those that, for whatever reason, spend considerable time in the home. Don;t forget, if the location isn;t easily accessible, you;ll suffer a loss of enthusiasm and, in some cases, stop working out entirely. The design of your structured routines will at times additionally have an effect on your choice of location. For instance, if your objective is to seriously get buff, it;ll be hard for you to fit those heavy weights in to your home gym in some cases.
For those of us who are looking for quick weight loss, Halloween can be a scary experience! While just one night of indulgence in Halloween candy might not be enough to break your belt, dipping into the leftover stockpile for weeks on end will surely derail your diet or weight loss program.
In 1921, in Anoka, MN, the United States enjoyed our first recorded instance of a Halloween celebration. Annual candy consumption has climbed almost unabated since then. According to the Census Bureau, Americans eat nearly a half-pound of candy each week for an average of 25 pounds of candy a year. Candy is big business, with the United States boasting 1,040 manufacturing establishments producing chocolate and cocoa products in 2001. These establishments employed 45,913 people and shipped $12 billion worth of goods that year. Another 616 U.S. establishments manufactured non-chocolate confectionery products in 2001. These establishments employed 26,400 people and shipped $7 billion worth of goods that year (source: census.gov).
The overwhelming popularity of the South Beach Diet, Zone Diet, and Atkins Diet has prompted low-carb weight watchers to eat less candy. Overall consumption has actually declined over the last few years; as recently as 1997 the average annual candy consumption was a sky-high 27 pounds.
-> The Problem:
Most people on a diet plan or weight control program look at candy as little brightly-colored fat bombs. That assessment isn�t far off the mark, either, with most candy packing little nutritional value and a ton of calories.
Some of the more popular Halloween candy has too many calories to be included in any healthy diet:
- Twizzlers 1 treat size pkg.= 45 calories
- Almond Joy 1 snack size bar = 90 calories
- Milk Duds 1 treat size box = 40 calories
- Butterfinger 1 snack size bar = 100 calories
- Milky Way 1 snack size bar = 90 calories
- SweetTarts 1 treat size pkg. = 50 calories
- 1 Tootsie Pop 1 pop = 60 calories
- 1 Tootsie Roll 1 small roll = 13 calories
Note: Calorie content is based on 1 serving of Halloween �snack� or �fun� size packages, not full size servings found in the candy aisle.
While just a few pieces of Halloween candy won�t obliterate your diet program or weight loss plan, it�s the temptation to keep having �just one more� that will pack on the pounds. It only takes nine small fun-size candy bars to put on a quarter-pound of fat. Besides candy, Halloween threatens many other high-calorie treats like Caramel apples (243 calories), 8-oz. apple cider and a cake donut (319 calories), or a slice of pumpkin pie (240 calories).
-> The Solution:
Is it possible to cope with the menace of Halloween candy without taking all the fun out of the holiday? Absolutely! If you�re looking for fast weight loss, and don�t want Halloween to bring your fat loss to a screeching halt, consider these healthy Halloween tips:
- Walk with your kids while they�re trick-or-treating. A 165-lb. woman strolling along (walking slowly) for one hour will burn approximately 150 calories (source: caloriesperhour.com).
- Out of sight, out of mind. When the kids have unloaded their stash, store it in an airtight container and put it in the cupboard. A bowl full of candy on the counter is an open invitation to have �just one�, but a stockpile you can�t see is less tempting.
- If you�re going to give out candy to trick-or-treaters on Halloween, don�t buy it until October 31st. Having a candy supply in the house before Halloween only entices you to have some early.
- If you must buy candy before Halloween, buy a kind you don�t like. Again, this will reduce the temptation for you to dig in.
- Hosting a Halloween party? Supply vegetables, healthy dips, and low fat snacking alternatives instead of candy.
- Set a Halloween candy deadline by which all Halloween candy must be either consumed (by the kids) or it will be thrown away. Saving that candy for weeks, or even months, only keeps temptation in the house.
- Put more emphasis on dressing up in a great costume, and less on candy. This is especially true for the kids, who often view Halloween as a candy free-for-all dream come true.
- By hosting a party on Halloween night, you can control the menu and have fun with friends at the same time.
- Focus on Halloween activities other than eating. There are lots of options available, from hayrides to haunted houses to bonfires.
- Candy has a long shelf life, and there�s no reason why you couldn�t put some of it in airtight bags and store it in the freezer. Allow the kids to take out one bag every two weeks until it�s gone. This tactic will at least space out the temptation and minimize candy binge eating.
Of course, the absolute best way to avoid weight gain, and perhaps even achieve some easy weight loss, during the Halloween season is to bump up the amount of exercise you�re getting. There�s no better way to lose weight fast than a healthy diet and regular exercise.
Make sure the workout you�re doing includes both aerobic and resistance training, as it is critical to get both types of exercise to maximize weight loss. It�s also important to exercise for at least thirty minutes, three times per week, which is the most recent recommendation by the Centers for Disease Control and Prevention (source: cdc.gov).
A fantastic strategy is to find the best weight loss program for you now, before Halloween hits. The reason is that the last three months of the year are packed with holidays, special dinners and seasonal treats. Starting with Halloween candy and ending with Christmas fudge, many people find that they�re packing on more pounds during this period than they do any other time of year.
Joining a gym is an excellent way to combat Halloween and holiday weight gain. Finding a good gym to join now will not only help keep off those holiday pounds, but will even make you slimmer by New Years.
For more free weight loss information and weight loss tips, go to www.letspickupthepace.com and click on the �Articles� link.
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* The information in this article and on this site is for general reference purposes only and not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information in this article or on www.letspickupthepace.com should be used to diagnose, treat, cure or prevent any medical condition.
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