Exercises to lose belly fat - get lean with my 30 day plan!

The last thing you want when looking for exercises to lose belly fat are exercises that will waste your time, and deliver no results. Imagine doing crunch after crunch and not even seeing a slight difference. And doing the same old crunches over and over again is enough to have you extremely bored (leave you wondering what exercises to do to lose belly fat?) and likely to quit with your tummy exercises.
This is why having a 30 day plan is so important and invaluable. Differing your routine as you advance and doing different exercises every week will keep you motivated and you will start seeing results. You will see that in every week we combine cardio with toning exercises. This combination is best if you want to tone and lose fat. So here is a four week breakdown of what you can do to maximize your results.

Week 1: Beginner abs exercises and light cardio

The best way to start with your fat burning plan is to begin on beginner's level. This will wake up your abs slowly and prevent injuries. Along with doing abs exercises, you should begin by getting in 20 minutes of light cardio every day. Walking is a great exercise to start with.

When targeting your abs, it is important to target all the different muscles your tummy is made up off , namely the upper and lower abs (the rectus abdominis), the obliques (the place where love handles life), and the internal obliques (the transverse abdominis).

Here are some nice beginner's exercises to do, along with the muscles they target. * Traditional crunch: Upper abs * Reverse crunch: Lower abs * Oblique V ups: Obliques * The plank: Transverse abdominals.

Do a circuit of these exercises every second day - repeat the circuit four times by doing 10 reps of each exercise, resting between sets. SO you would start with a light warm up, a light jogging on the place and then you would start with the first abs exercise, then you would move on the next exercise until you have done all the listed exercises. Up until that point, you have completed one circuit and you can rest before moving on to the next circuit. Do this for a total number of 4 times.

 

Week 2: Beginner to intermediate abs exercises and medium intensity cardio

This week you are going to take your exercises to lose belly fat as well as your cardio up to the next level. You will still do 20 minutes of cardio every second day, but this time you will be picking up the pace and implementing interval training. Interval cardio training is one of the very best cardio exercises to lose belly fat. On the days that you don't do your interval training you should still aim to get in some light cardio like walking or riding your bike.

This is how one do interval training : Start your chosen cardio exercise with a light warm up. You then gradually increase the intensity, speed and or incline minute for minute until you break out in an intense effort (running or sprinting). After that point you then gradually decrease the intensity, speed and/or incline minute for minute until you are back at your starting position. Repeat this until your 20 minutes are up.

Your abs exercises should be done in the same manner as in week one, but the difficulty level increases now.

Abs exercises to do in this week and body part targeted are:

• Modified Raised-feet crunches: Upper abs
• Seated abs crunch: Lower abs
• Saxon side bends: Obliques
• Side bridge: Transverse abdominals.

Week 3: Intermediate abs exercises and weight training and medium intensity cardio

Because your abs is getting nice and strong, and it keeps you out of boredom if your routine is varied, we are taking your exercises to lose belly fat again up another level this week to intermediate exercises.

For maximum fat burning result, include light weight training like lunges, squats, bicep curls and push ups into your abs circuit. Do your upper body weight training exercises on one day and the lower body exercises on the other day. You would do the weight training exercises between your abs exercises.

Also don't forget to do your cardio interval training, but because we are including weight training now, you can do your cardio exercises every second day.

The best exercises for intermediate level and the targeted muscles are:

• Weighted crunch Upper abs,
• Raised knee ins: For the lower abs,
• Oblique rotation: For your obliques
• For your transverse abdominals: Two point bridge

Week 4: Advanced abs training, weight training and medium intensity cardio

If you are ready to take your workout up another level, you can do the advanced level for tummy exercises. But to avoid injuries, only do this when you feel you can , otherwise stick to the intermediate exercises.

For this week, do cardio interval training every second day and your abs blasting circuit every other day; just remember to include your weight training exercises into the circuit for even better fat burning results.

Here are the best exercises for advanced level (if you feel up to it).

• Upper abs: Long arm weighted crunch
• Lower abs: Push aways
• Obliques: Medicine ball torso rotation
• Transverse abdominis Exercise ball plank (or normal plank if you don't own a ball)

If you do this 30 day plan of the best exercises to lose belly fat that will never leave you bored, you will truly never be bored, as the routine and intensity is differed each week and taking up the level each week will keep toning your abs into strong lean muscles.

Targeting the abs from the different muscle groups will also help you get that six pack look quicker and easier. So start following this plan today and you will get flat, sexy abs in minimum time. Just don't forget to watch what you eat.




Author :- Dr. Rajesh Chhibber.

10 Ways to Gain Muscle



 1. FUEL UP
Start reading food labels to get a sense of how many calories you're already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.

2. LIMIT CARDIO
You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you'd do even better to perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

3. DO LESS
Do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds—any less, and you're not tensing your muscles long enough to shock them into growth.

4. USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE
You'll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pullups.

5. STRETCH
Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller (see page 28 for a description), and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6. EAT REGULARLY
You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you'll have the calories to build muscles and the metabolism boost to lose fat

7. CHANGE EVERYTHING
Every four to six weeks, you need to alter some part of your rou- tine, whether it's the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

8. TRAIN THE WHOLE BODY
The more muscles you involve—either in one exercise or one training session—the greater the hormone release you'll get from your training, and that stimulates muscle growth all day long. Hit- ting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.

9. DRINK SHAKES
Surround your workout with nutrition, starting with a high protein- and-carbohydrate meal about an hour beforehand. Mix up a pro- tein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. After- ward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout—they take too long to digest.

10. RECOVER
The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress—chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

Rachel Cosgrove is a performance-enhancement coach and the co-owner of Results Fitness in Santa Clarita, Calif.

HOW TO GAIN WEIGHT..?

There is plenty of advice available on losing or gaining weight through various diets and physical activities. Pills and supplements also promise to help individuals gain weight fast. However, with home remedies to gain weight you can be sure of results without worrying about the side effects.

Home remedies for weight gain are no different from those for weight loss. A balance of nutritional diet and regular exercise can help an individual to gain healthy weight and maintain it.

Weight gain home remedies should focus on gaining healthy muscle mass instead of just piling on the pounds. Before you embark on any home remedy to gain weight, be sure to get yourself medically examined. Consult your doctor and dietician on what your ideal weight should be.

Your doctor might recommend that you gain weight if being underweight is compromising your immune system. However, sudden or gradual weight loss could be symptomatic of certain diseases, depression, and even prescription pills that suppress your appetite. Before you follow any home remedies for gaining weight, your doctor may want to examine you for these or other conditions that lead to weight loss.

Home remedies to gain weight might be beneficial for those individuals who experience fatigue, have weak limbs, and need to build strength and endurance.

• Individuals who want to benefit from home remedies for gaining weight should eat prescribed portions at regular intervals. Most diet experts agree that your meals should be broken down into eight small, nutritional meals to be consumed every two hours. This gives the digestive process enough time to recuperate between meals. You should not go hungry between your major meals—breakfast, lunch and dinner- and fill those intervals with healthy snacks.
• The key to gaining healthy weight is to consume healthy calories. Snacking on junk food or fast food will only pile on belly fat. Make vegetables, fruits, lean meats, nuts, beans, and healthy beverages like real fruit juices part of your daily meals.
  • Drinking beer or sodas will not help you gain healthy weight, just belly fat. Home remedies for belly fat focus on resisting the urge to consume alcohol and sodas because these only constitute empty calories and do not provide any nutrition.
• Take the help of your gym or yoga instructor to understand the differences between weight loss and weight gain exercises. It is a fallacy that thin people do not need exercise. Weight training workouts can help you build healthy muscle mass which in turn can boost your metabolism and increase your appetite.
  • Take time to research and understand food groups, which can help you gain healthy weight. Fatty or calorific foods may help gain weight but they could also spell cardiovascular diseases. Besides, fatty deposits are unhealthy and unsightly. High protein foods such as lean meats, nuts and seeds, seafood and diary products can help you gain weight and build muscle.
• Learn to distinguish between healthy and non-healthy fats. Mono saturated fats found in dry fruits and oily seeds and Omega 3 fatty acids commonly found in fish are examples of healthy fat. Butter, lard, and palm oil are examples of unhealthy fats.
• Milk and banana are both great home remedies for weight gain. When consumed as shakes, smoothies, or on their own, they provide the body with all the nutrients and minerals it requires and also help to build body mass. However, any excess consumption must be avoided.

As in weight loss, any home remedy to gain weight must be a gradual process. Do not expect instant results from a home remedy for weight gain. With a well balanced diet and regular exercise, you are bound to gain weight and maintain it.

Author: Dr. Rajesh Chhibber.