Cardio to Lose Stomach Fat - Look Great by Losing Belly Fat

Can Cardio Help You Lose Stomach Fat

Cardio is one of the best ways to lose stomach fat, behind a healthy diet and lower calorie intake. The problem however is that most people insist on doing long steady state cardio and are simply not getting anywhere. I'm not saying that jogging and running on the treadmill doesn't have its place it's just simply how you jog and use the treadmill that makes the difference. So if you have been thinking that cardio is not doing anything for you than you probably have been doing it all wrong.

Steady State Cardio to Lose Stomach Fat

Steady state cardio more often known as "normal cardio" seems to be what most trainers have the clients doing. They believe that doing cardio at a low intensity level will help to burn that calories the come from body fat. With this being said normal or low intensity cardio is one of the most popular forms of cardio and yet so many people are wondering why they have lost the pounds. Studies have shown that low intensity cardio does burn fat calories instead of burning carbohydrate calories for energy.

Losing Stomach Fat with High Intensity Cardio

High intensity cardio is not used as much as steady state cardio. The idea behind this type of cardio is the push your body to the limit of a short period of time followed by a brief period of rest. As you can imagine more people tend to choose the steady state cardio over this form. The only problem is that this form of cardio will give you great results in less the time of you do if correctly. Not only will your workouts be shorter but you will also maximize the amount of calories burned per workout. When you are burning more calories than you consume you are at a calorie deficit which means that you are losing fat all over including stomach fat.

Put Steady State and High Intensity Cardio Together to Lose Stomach Fat

The best way to lose stomach fat using a cardio routine is to perform HIIT for about 20 minutes 2-3 times per week. What you will want to do is get on your treadmill and walk at a moderate pace for about 5 minutes to warm-up. After your five minute warm-up you will want to increase the speed of the treadmill to a level that requires you to sprint. You will sprint for 30-45 seconds and then will decrease the level all the way down until you are simply walking. Make sure you decrease it low enough so that you are walking so that you get rest. Repeat up to 5-10 and end with a five minute cool down.
About the Author: Thomas S. Moore is an avid fitness consultant who gives sound advice to women who are looking to achieve a body that only most could dream about. Click here to see more information on how Jump Rope Cardio Also visit: http://www.waisthipsandthighs.com for other information on getting the body you've always wanted.

Thomas S. Moore

Best Cardio Exercise For Weight Loss

It is a known fact that weight loss is done when there is calorie burning and it is not about how hard the efforts you put or how tough exercises you carry on; in reality it's about consistently and regularly doing and completing whatever you have started. The cardio exercise is all about getting your heart rate high and then higher so that it starts pumping blood at superior speed which results into hard breathing and eventually burn calories. With this method you needn't to cut more calories from your diet rather u has to increase the time for doing that cardio exercise and you will have what you really needed.There are several cardio exercises but before you get started with those you will have to find out the high-impact activities that put on more stress on heart and stimulate its pumping speed and working.Likewise, walking fast or at average speed usually boost up heart rate more than the swimming or cycling.

Other way round, running, jumping or climbing are more high impact rate activities than walking. Another good practice might be to involve whole body including upper and lower body parts to accelerate the heart rate and to burn more calories.Coming to the point, that which exercise is best to be followed as cardio exercise. Well theirs is no single recommended or best-rated exercise as it is purely depends upon user's own choice and one's own body tendency that how much high rate and pressure is bearable.

So the main thing is to opt any high-impact exercise for cardio but do not even completely ignore the low-impact activities. Include the variety of exercises in your daily routine and be very regular to keep track of it because the basic point doesn't basically involve the faster heart rate it usually takes up the consistency level you achieve while doing it.The cardio exercises are being rated as the key to weight loss because it takes everything you need to burn calories very fast and the best suited time for doing cardio exercise is in the morning because the carbohydrates are at least amount in the morning.

By Adnan Akramz

Running Stairs - Cardio Workout For Women to Lose Weight Fast

Running Stairs Use To Be Fun Not A Workout

Remember when you were little and running up and down the stairs to see who was the fastest was just something that was fun to do. Never mind how many stairs or how tired you would be later, all you knew at that point is how much fun you where having with your friends. Now that you are an adult walking or running stairs seems to be more of a workout than anything.

Cardio Workout For Women

If you ever want to give yourself a full body workout and achieve a slim and sexy look then a running stairs cardio workout is for you. Ever notice how great and tone women who play sports look no matter what they eat? From soccer, track, volleyball, to basketball these women have to run up and down stairs several times per day for three to four days a week. Running stairs definitely kicks butt and melts away fat.

Running Stairs Burns Fat Fast

Running stairs is definitely not the easiest thing in the world to do nor is it really on too many women's to do list. However this is exactly why you should be going outside or in the gymnasium and doing them. Normally the only people you find going up and down stairs for a cardio workout are usually top athletes and other people you assume where already in shape before hitting the stairs. This cardio is hard to do but can be done in a short period of time since it can be done as interval training.

The Proper Technique for Running Stairs

1. Step on every other step
2. Use your entire body while running
3. Make sure you use the muscles in your quadriceps
4. Run on your tip toes
5. Make sure you use your arms to help with movement

Start Small and Work Your Way Up

Don't be in a rush to run up the entire gym when you first start out. Start with one flight of stairs and increase your speed as you become more accustomed. As you get in better shape and start increasing the difficulty of your stair workout. This could mean running more and more flights of stairs or simply running them faster. The more you do them the easier they will become and you will be getting fitter. Don't just use running stairs cardio for your workout but add them in your daily routine as well. Make sure you take the stairs at work or when you park your car in the garage.

By Thomas S Moore

How to Burn Calories While Cleaning the House

I've recently changed gyms, my old gym had no windows, was cramped and stuffy and I really didn't enjoy going. Surroundings make the difference so I've cancelled that contract and moved to the local leisure centre which has a big pool and big air conditioned rooms with large windows and natural light beaming in, so much better in my opinion and I'm looking forward to working out again.

To kick off my new found love for all things heavy and repetitive I have purchased a heart rate monitor which measures how many calories one can burn while working out. I've tested this in a spinning class where I burnt 1042 Cal in 45 min and in weight training where I got through about 450 Cal which is pretty good.

I wondered how many calories carpet cleaning burnt so today I used my watch while cleaning a 3 bedroom house in London, 3 rooms and stairs which took about three and a half hours without breaks from start to finished and all packed up. The results were amazing, 2568 Calories, wow!.

This got me thinking how can you turn mundane housework into exercise?
Take a look at these steps and see if you agree:

1. Hold that pose while cleaning the bath: When scrubbing the bath at all angles get into the squat position and hold it, don't rest on your haunches, keep yourself suspended and feel the burn.

2. Step up to the cob webs: Get yourself a two step block, similar to what kiddies use when helping out with the dishes. Get the duster and step up, dust, step down and repeat... Move along and repeat, I assure you once you get down the passage cleaning cobwebs your thighs will be burning.

3. Pump the arms when hanging laundry: Don't just lift and hang. Lift, lift, lift and hang, lift, lift, lift and hang. Just don't let the neighbour see you!

4. Vacuum with authority: Don't just pull your carpet cleaner around the room, pump those arms and clean every section of the carpet with more than three passes, including the the stairs where you can march on the spot one stair at a time while you clean roughly 3 steps up.

House cleaning and working out are not necessarily pleasures, but combining the two can lead to some fantastic results in both body and home. So go on and try it, get the heart rate up, get those carpets and windows clean, and get those guns!

By Warren Aldridge

Heart Rate Monitor

There has been a growing trend for people engaged in recreational running, biking, hiking to better measure their performance so that improve their personal best times. One of the key metrics for any athletic activity is your heart rate. By measuring your heart rate you can ensure that you are pushing yourself hard and getting the most out your workout.

Your HR monitor comes in two parts, the sensor strap is worn around your chest and the display is a wrist watch that allows you to easily keep track of your heart rate. The device is worn at the time of a workout or during an examination to keep a check upon the heartbeat rate. You can modify the wrist watch to output the data is a way that is more meaningful for you. It will also have functions that allow you to time your work out, set lap times and keep an eye on the time.

If you are looking to achieve a certain goal with you exercise such as lose weight or build your aerobic capacity then it is vitally important to measure your heart rate. By putting your heart in certain range outputs then you can be sure that your workout is targeted and effective. This will help you to better achieve your goals and ensure that you can stay healthy and enjoy your exercise more.

Heart monitors are fantastic at planning your exercise. During your workouts the heart rate has to be in constant check to validate your training or workout session, in order to formulate a regimen that benefits your body rather than wearing it out. A monitor will help you keep track of the exercises that you should do and the ones that you should skip.

A very high heart rate may counter your workout while a low heart rate throughout the exercise regimen hints at some heart ailment, which may need immediate medical attention. For example, a middle- aged person with a healthy lifestyle should have a heart rate close to 90- 153 heartbeats per minute during a workout session.

Once you reach a point where you heartbeat has reached to 85 percent more than its efficiency, your body starts to burn the carbohydrate reserve in your body rather than the body fat. This not ideal if you are looking to lose weight and may in fact be counterproductive.

With an efficient heart rate monitor, you will be able to keep the heartbeat rate below that level to benefit your body giving you the freedom to work out in the most targeted and focused way available.

The better HR monitors are easier to use and are completely wireless, high end models will let you download data from your workouts. This lets you map your workouts over months and years to see tangible evidence of your improvement.

Using a device to help keep track of the bodies performance and functions would be helpful in getting the best out of the workouts while also helping in monitoring any heart conditions for immediate medical care.


By Sam Philp

Reduce Your Calories If You Want to Lose Weight Without Exercise

If you are struggling to make it to the gym and haven't got much time to do much activity but still want to lose weight without exercise then you are going to have to look at your diet and in particular the amount of food you eat more closely to make sure you keep on track.

When you can't make the gym then its time to lower calories

I'm not proposing that you go on some crazy crash diet to lower calorie intake but look at the amount of food you have at each meal and workout how you can eat less than normal. Just eating a little less at every meal is not that difficult and can make a lot of difference. You should also find that, as your not exercising your appetite is not as strong.

3 cool little tricks to reduce calories and curb cravings

Now for some people eating less can be hard work so here are just a few little tricks I have used to help me cut down the amount of calories I eat to get lean.

Trick 1. Around 20 minutes before any meal I have a handful of nuts such as almonds, pecans, walnuts, etc. This is effective because the nuts are nutrient dense full of fibre, protein, and healthy fats so your body gets satisfied and appetite is decreased. By having them 20 minutes prior to eating it gives time for your body to tell your brain that food has been received and to reduce the appetite. I have also found that an apple works well because it contains pectin, which is a type of soluble fibre.

Trick 2 - A number of studies have proved that the size of plate, bowl, and spoon you use can affect how much food and calories you eat. Basically what they found was that the larger the plate, bowls or even spoons the more food people would have. Therefore the trick is to get smaller versions of each and you should eat less. I have tried this and it does work but just so long as your not going looking for seconds or thirds!!

Trick 3 - Try to eat more slowly. This is hard to do especially when hungry but if you can start off eating normally then just take your time and chew more thoroughly and actually enjoy the food then you should find that you end up feeling fuller and less prone to overeat. The reasoning behind this is because as you take longer the brain has more time for the fullness signal to reach your brain and thereby shut off your appetite before you've eaten too much.

Intermittent fasting is the easy way to reduce calories

If all the above sounds like a lot of hassle then I suggest you think about intermittent fasting. This is the method of not consuming anything but water for a 24-hour period 2-3 times a week. By virtually eliminating almost a full days calories twice a week you can easily create the energy deficit over the course of a week that you need to lose weight successfully. This can be achieved by still eating what you normally would do on the other days. Obviously if you are doing no exercise at all then you would still have to make sure not to overdo it. The program that I follow to do this correctly is Eat Stop Eat by Brad Pilon and it has worked fantastically well for me.

I hope these tips help you to lose weight without exercise, however for long-term health and weight management then a combination of correct diet and exercise is always the best approach to take.
I am Howard Standring a Personal Trainer who lives in Southern Spain. I coach and advice men and women of all ages to help them achieve a lean attractive body that lasts for life.

By Howard Standring

A Great Six Pack Abs Diet

You do not have to go on a strict fad diet to get six pack abs. Instead just follow these guidelines to create an effective six pack abs diet for yourself.

1) Eat more. Remember you are trying to build some muscle around your stomach while burning fat. Avoid starving yourself and make sure you stay full all day without overdoing it. It is all about balance when trying to get six pack abs.

2) Eat healthy natural foods most of the time. Try to eat unprocessed foods at least 90% of the time. Some great choices are lean meats, nuts, beans, fruits, and vegetables. These are the kinds of foods that really promote fat loss.

3) Eat junk food sometimes. You can have about 3 cheat meals a week but make sure they are no bigger than your regular meals. They can be whatever you want. Eating pure crap sometimes really helps with fat loss. So you can indulge without feeling guilty.

4) Eat 5-6 small meals a day. Try to eat about every 3 hours. By doing this you will feel full and energized all day. Your belly fat will shrink and you will fuel your body up for workouts.

5) Eat protein with each meal. Having a source of protein like cottage cheese, chicken, salmon, or milk is important if you are trying build muscle since protein is the building blocks for muscle.

6) Limit carbs. Starchy carbs like bread, pasta, and oatmeal should only be consumed after a workout. Eat fruits and vegetables with each meal to get more carbs for energy. Fruits and vegetables are not loaded with calories like starchy carbs are but they provide your body with plenty of carbs.

7) Have healthy fats with each meal. Some great choices are peanut butter, olive oil, and salmon. Healthy fats help your body burn more fat. Just make sure to avoid trans fat from foods that are fried and processed. Saturated fat should be limited to about 10% when reading the food labels.

8) Drink water. Instead of having drinks loaded with calories like juice, soda, and alcohol drink water and tea which have no calories but help wash away your gut.

An example of a six pack abs diet.

You do not have to worry about calories or portion sizes too much. What is important is that you fill up on natural foods like the kinds mentioned above.

Breakfast - An omelet with spinach and tomatoes cooked in olive oil with an orange on the side.
Mid-morning snack - Smoothie made up of milk, frozen fruit, almonds, and some whey protein.
Lunch - A banana with spoonful of natural peanut butter and a cup of green tea.
Afternoon snack after workout - A bowl of oatmeal with milk, cinnamon, and an apple.
Dinner - Salmon cooked in olive oil with asparagus.
Night snack - Cottage cheese and red grapes

Don't forget you can have junk food as long as you eat clean like this for 90% of the time.

By Peter Jayson