Tag Archives: Fitness Tips

How to Get Fit in 4 Minutes a Day with Tabata Workouts-“Get Diet Tips”-Best Exercises-“Diet Tips”

Article Source: BioTrust.com

Keys to Tabata Workouts

After years of trying to tell people they don’t have to “pound the pavement” for hours on end to get fit, high-intensity interval training, or HIIT for short, is gaining tremendous popularity. And for good reason: It works.

When it comes to burning fat, losing unsightly body fat, improving cardiorespiratory fitness, and optimizing cardiometabolic function, longer does not necessarily mean better. In fact, in the case of Tabata workouts, it’s possible to get fit in as little as four minutes a day.

Can you really get fit with as little as a four-minute workout? The unbelievable answer is: Yes, you really can get more with less.

What are Tabata Workouts?

The Tabata protocol is a popular form of HIIT developed by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo almost two decades ago. It was initially developed to help the Japanese Olympic speed skating team improve endurance more efficiently. Fortunately for us, Tabata training has been adapted to fit just about anyone’s fitness level, and arguably everyone can benefit from its effectiveness.

Essentially, Tabata workouts consists of eight sets of 20 seconds of all-out effort with 10 seconds of rest between each bout. This cycle is repeated eight times to equal one Tabata. Altogether, these eight cycles add up to four total minutes of exercise—that’s right FOUR total minutes.

Easy enough, right?

Tabata is Tough

Simple But Not Easy

What a Tabata workout lacks in time it makes up for in intensity. In other words, the trade-off for efficiency is effort. The extraordinary effort required to correctly perform Tabata training results in improved aerobic and anaerobic conditioning, better cardiorespiratory fitness, improved metabolic function, and increased fat burning.

Dr. Tabata says, “If you feel okay after doing it, you’re not doing it right.” When he says that you must perform all-out effort for those 20 seconds, that’s exactly what he means. In order to reap the benefits from this form of HIIT training, it’s vital that you step out of your comfort zone. And, when you go outside your comfort zone, you’re also likely to break through previous weight loss plateaus by challenging your body.

How does Tabata work when it’s such a short workout? I mean, we’ve been told that we need 150 minutes or more per week for overall health and cardiorespiratory fitness. The answer lies in a little trick up Tabata’s sleeve called “EPOC.” EPOC (excess post-exercise oxygen consumption), which is commonly referred to as “afterburn,” refers to the extra calories you burn long after you finish your workout—up to 24 hours after exercise.

“Get Diet Tips”

Tabata Workout Plans

The following workouts serve as good primers to get a feel for the intensity and power of the Tabata protocol. You will need a stopwatch or a Tabata app on your phone (my favorite is “Tabata WOD” on the Spotify app), which will act as your timer. As always, it’s best to check with your physician prior to embarking on any exercise program to ensure your health is appropriate for the workout intensity.

Kick-start Your Workout

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You’ll start with a 5-minute warm up. This will get your blood flowing and warm up your muscles so they are ready to go when you ramp up the intensity. Good warm-up exercises include a brisk walk on the treadmill or another form of light cardio, walking lunges, bodyweight squats, arm circles, side bends, and perhaps best of all, a brief run-through of the exercises you’re going to perform.

Beginner Tabata Workout—Variation #1

In this workout, you are doing the same exercise for all 8 cycles.

  • 5-Minute Warm Up
  • Cycling—Pedal as fast as you can for 20 seconds. After resting for 10 seconds, immediately engage in the next 20-second round. Repeat 8 times, and you’re done with your very first Tabata workout! If you’re using a bike at the gym, set the tension so that your RMPs are between 85 – 110.

Intermediate Tabata Workout—Variation #2

In this variation, you’ll perform Tabata workouts with four different exercises. You’ll do two sets of each exercise before moving on to the next for a total of eight sets.

  • 5-Minute Warm Up
  • Jumping Jacks—Perform as many jumping jacks as you can for 20 seconds and then rest for 10 seconds. Repeat for a total of two sets. Rest again for 10 seconds before progressing to the next exercise.
  • Bodyweight Squats—Perform for as many bodyweight squats as you can in 20 seconds and then rest for 10 seconds. Repeat for a total of two sets before progressing to the next exercise.
  • Bodyweight Lunges—Perform as many alternating lunges as you can in 20 seconds and then rest for 10 seconds. Repeat twice, rest for 10 seconds, then move on to the next exercise.
  • Push-ups—Perform as many push-ups as you can in 20 seconds then rest for 10 seconds. Repeat twice, and you’re done!

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Advanced Tabata Workout—Variation #3

Lastly, try a different exercise for each of the 8 cycles. Perform each exercise for 20 seconds, making it as intense as you can. Then, rest for 10 seconds. Move on to the next exercise for 20 seconds, followed by 10 seconds of rest.

“Get Diet Tips”

  • 5-Minute Warm Up
  • Jumping Jacks—Perform as many jumping jacks as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Jump Rope—Jump rope as many times as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Kettlebell Swings—Perform as many kettlebell swings as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Burpees—Perform as many burpees as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Jump Squat—Perform as many jump squats as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Push-ups—Perform as many push-ups as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Bodyweight Lunges—Perform as many alternating lunges as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Cycling—Pedal as hard as you can for 20 seconds…and you’re done!

As you can see, there are many ways to implement this form of HIIT. You can focus on a single exercise, only upper body exercises, just lower body work, a combination of the two, or you can even incorporate some weights into your routine. To make your Tabata workout routine even more challenging—and rewarding—try doing multiple rounds back-to-back. Here’s an example.

Advanced 20-Minute Tabata Workout

*This workout is for those who are already in very good cardiovascular condition.

  • 5-Minute Warm Up
  • Jumping Jacks—Perform jumping jacks for 20 seconds as fast as you can and then rest for 10 seconds. Repeat 8 times.
  • Bodyweight Squat—Perform as many squats as you can for 20 seconds and then rest for 10 seconds. Repeat 8 times.
  • Jump Rope—Jump rope for 20 seconds as fast as you can and then rest for 10 seconds. Repeat 8 times.
  • Kettlebell Swing—Perform kettlebell swings for 20 seconds as fast as you can and then rest for 10 seconds. Repeat 8 times.
  • Run in Place—Run in place as fast as you can tolerate for 20 seconds and then rest for 10 seconds. Repeat 8 times.

” Get Diet Tips”

Breaking Through Weight Loss Plateau

Even More Benefits of Tabata Workouts

And, there’s more good news. Besides burning more fat and improving aerobic conditioning, some other benefits of Tabata workouts include:

  • • Improved insulin sensitivity
  • • Increased calorie-burning muscle
  • • Stress relief
  • • Logistics and convenience

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Who doesn’t like efficient and effective? Now, you really don’t have any more excuses when it comes to fitting exercise into your busy schedule. Try something new with the Tabata protocol and get fit in as little as four minutes a day!

Bonus Fitness Tip:

“Get Diet Tips”

While tabata is a fun and science-backed way to get fit in under 4 minutes, the key to gaining the body you desire is eating the right foods.

Did you know there are certain foods (including several fruits and veggies) that when you eat them, they actually SLOW your results?  In reality, eating these foods could be the difference between losing 10 – 20 pounds quickly, or it taking WEEKS to lose even a single pound.

Do you want to lose flab SLOWER than you could be?  I don’t think anybody wants that!  That’s why it’s critically important that you never eat these waist-expanding “healthy” foods, EVER.

Fortunately, we just wrote a brand new report that you can download for free today, showing you 8 of the absolute WORST health foods for your waistline.

Download it in a few seconds here:


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How To Get A Flat Stomach-“Diet Tips”-How should I eat to lose fat?-“Get Diet Tips”








How To Get A Flat Stomach-“Diet Tips”

  1. Don’t eat anything for two to three hours before sleep. …
  2. Eat healthier. …
  3. Reduce your portion sizes. …
  4. Eat low-glycemic index foods. …
  5. Try to cut as much sugar from your diet as possible. …
  6. Eat a protein-rich snack between 3 and 4 p.m. …
  7. Eat small, frequent meals. …
  8. Drink plenty of water.

Say Goodbye To Cellulite

How should I eat to lose fat?-“Get Diet Tips”

  1. Eat a high-protein breakfast. …
  2. Avoid sugary drinks and fruit juice. …
  3. Drink water a half hour before meals. …
  4. Choose weight loss-friendly foods (see list). …
  5. Eat soluble fiber. …
  6. Drink coffee or tea. …
  7. Eat mostly whole, unprocessed foods. …
  8. Eat your food slowly.

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Weight Loss In A Hurry Video-GetDietTips.Com -Healthy Eating Diet Tips Fat Burning Foods

Video and Content Source: LeanSecrets.com
Hey YouTube it’s friendly chatter from lean secrets , and today we’re talking
about weight loss and a hurry
for those of you who have a high school reunion a wedding a birthday a cruise
vacation and you want to look smoking hot in a quick amount of time and don’t
have a lot of time to do it
that’s what we’re talking about today specifically I got a question from a
viewer named deadly love and here’s what she had to ask
having my sweet 16 in november and my mom is trying to lose some weight
is there a way she could lose at least 20 pounds in two months she works out a
lot and she lost 10 pounds but she gained it all back
any advice if so please reply soon
well double ever thank you so much for your question it’s a very common
as you can imagine but your question is also kind of brought i’m not sure how
much your mom ways i’m not sure her current body fat percentage i’m not sure
of her age
normal sure of what kind of exercises she’s doing so it’s kind of a broad
question and a broad issue
so what I’m going to do is offer a pretty broad but awesome weight loss
advice that works a hundred percent of the time across the board for everybody
it’s kind of a no-brainer and if your mom uses these tips and if you the
viewer uses these tips you can lose a lot of weight if you’re in a hurry and
you need to lose it quick
so if you want to lose weight in a hurry here’s what you need to remember you
have to remember that this special event is not a finish line I don’t want you to
see this special event whether it be a wedding
I family get together a high school reunion or birthday party
I don’t want you to see it as a finish line because there is no finish line in
weight loss or in health or in fitness
you have to commit to this lifestyle for the rest of your life so that you’re not
stuck in this jiffy
in the future you don’t want to have to go and do this every single time you
have a special event
wouldn’t it be great to just be healthy all the time and never have to die again
so that’s our goal here we want to adopt new habits that are going to stick
now that we’ve got that covered and we all know that there is no finish line
and weight loss and no matter what you look like you should always be striving
to be better and you shouldn’t stop once you hit a goal you should always be
we’re going to jump into how to jumpstart your weight loss and get you
going so that you look hot on that special event of the first most
important thing you got to remember when eating and exercising is this is crunch
every little bit counts every walk every bite of food you take everything counts
and there’s no wiggle room here we have to really dedicate and focus our energy
on eating the right foods and using our body in the right way so that means
sometimes when your friends are going out and having beers or when your
coworkers are having pizza for lunch you got a decline it because every little
bit of food and every exercise our counts towards looking hot on that
special date and number two thing I want you to remember is you got to eat enough
you can’t go to the default mode of starving yourself and going on a crash
diet because that’s going to slow your metabolism down and it’s gonna end up
biting you in the ass right before that special event you’re going to be bloated
you’re not going to be sure why you’re going to be panicking and going to be
also if you don’t eat enough food you’re going to be tired you’re not going to
have enough energy to workout and you’re going to be just crabby altogether going
to be miserable
so you’ve got to make sure you eat enough food that means eating four to
five meals every single day
make sure you breakfast a snack between lunch snack between and dinner every
single day
don’t skip meals do not skip meals I repeat do not skip meals every single
one of these four to five meals
I want you to include a lean protein tours a fibrous carbohydrate and a
little bit of healthy fat and just so everybody is clear on what all this
means i’m going to take it to my kitchen right now and show you a healthy day of
eating and what a healthy day of eating looks like
ok so let’s go good breakfast would be AG whites with the oatmeal and a little
bit of unsweetened vanilla almond breeze or any kind of unsweetened almond milk
but we don’t want to have normal milk
we don’t want to have cereal we don’t want to have toast or anything like that
so instead of doing that you can do egg whites with oatmeal you could do
scrambled eggs with a little bit of oatmeal you could do salmon
and with rice you can do any kind of lean protein and natural carbohydrate
that isn’t refined or processed so this is a perfect idea for breakfast
let’s move on to our snack and before I forget every single meal should have
some kind of fibrous carbohydrates
I eat a vegetable every single meal should have a vegetable in this point
but moving on to the snack snack be I’m hummus with carrots a snack could be
some another snack could be a piece of fruit with string cheese nuts like raw
nuts with an apple any kind of lean protein / fat source with any kind of
piece of fruit this would be a perfect time to have a little bit of fruit
the second meal and it in the day because your blood sugar is kind of
dropping down so we want to stabilize it with some fruit and and also make sure
you include some kind of vegetable in every single meal but this is the Oasis
hummus is zero fat and its really really good
so that’s a good snack though
so for lunch what we want to do is some kind of fish or lean protein so tilapia
would be great cook this on a Sunday and then you’ll have it for the rest of the
so to lobby with some kind of salad and vegetable and some kind of brown rice
because the whole batch of brown rice have it for the rest of the week and
just use on maybe a couple tablespoons like that third of a cup for your lunch
meal and what you want to avoid and lunch is the typical healthy idea of
having a subway sandwich or a regular turkey sandwich
we want to avoid sandwiches because of all that Brad we don’t need that bread
so avoid any kind of bread for this point forward and also you want to avoid
any kind of like baked chips or any kind of like diet snack that’s packaged by
large food companies
those are definitely going to hinder your weight loss goals so stick to
really clean stuff really clean natural stuff so that’s another to the snack in
between your lunch and your dinner is probably going to be something simple
like a
protein shake or you can use egg whites instead of whey protein you just mix
this up in a blender with some frozen fruit and you put them some coconut milk
and and you’re good to go if you aren’t sure about recipes
there’s a link in the bottom for a video that I did called how to make a protein
delicious and also remember every meal has a vegetable so grab a green pepper
or something so that you can eat it with this meal that’s going to help keep you
full and it’s going to give your metabolism the phytonutrients vitamins
minerals and all that other stuff that we need to keep our weight loss progress
so when your dinner and your snack after dinner
the snack after dinner is totally optional you don’t have to do that but
your dinner and your last meal with snack if you choose to have one should
not have any carbohydrates that are from fruit or any kind of starchy
carbohydrate like rice or anything
those cards are great for the beginning and the middle of the day but you don’t
really need those later on at night because we’re not using them
if you’re going to work out after dinner you probably shouldn’t do that but if
you’re going to work out after dinner
you could probably eat get away with eating some of those carbs but for now
let’s just stick to something like a lean turkey lean chicken breast and
something like that you could probably do a surf I with some vegetables
so you get the idea what I’m another thing I want to mention is just the
source of carbohydrates that you’re going to be getting are going to be from
brown rice you can do brown rice cakes if you want you can do brown rice bread
and that’s pretty much it
maybe some sweet potatoes but we want to avoid anything else for like cereal
crackers bread
even if it says whole wheat bread we don’t need that that’s definitely not
what we need in this crunch time . also fruit is totally fine as long as you
don’t need it in your last two meals go nuts with fruit that doesn’t matter you
cannot cannot get over weight from eating fruit but just make sure you
combine your fruit with some kind of protein or fat so that it’s stable on
your blood sugar
so that’s that’s pretty much what a day
of healthy eating looks like in this jump start . and pretty much every day
after this
even once you hit your finish line hopefully will continue to eat like this
so that you can have exactly the weight and the health and vitality that you
want and deserve for this we’re just going to cover you more points about
super fast weight loss
so back to the office so as for the exercise we’ve pretty much already
gained as much muscle as we’re going to gain at this point in the game if you’re
two months away from your wedding or your birthday party or something like
that so we’re gonna pretty much focus this time on cardio
I am very very big proponent of weight training
most of my training is weight training but if there’s a special event coming up
the weight training isn’t going to do much good for me because I’ve already
gained as much muscle and probably even get I’m probably not going to gain 5 10
15 pounds of muscle before some special event.
so what’s going to be in the car do you’re going to want to do your cardio
two separate sessions throughout the day so one in the morning one either the
afternoon or the early evening it
the reason that we split our cardio up into two separate sessions is because it
raises your metabolism
every time that you work out even just a little bit so if you raise your
metabolism in two separate times throughout the day it’s going to
obviously benefit you you’re gonna be burning more calories in the long run
then if you just did one the long cardio sessions throughout the day so each
session should be about 30 minutes up to an hour so you can do up to two hours
combined of cardio and also when you’re moving and you’re doing your cardio make
sure that you’re sweating
you’ve got to be intense enough ask yourself on a scale of one to ten how
intense my working right now is that one is it a time that you want to be at
least out of seven
no matter if you’ve never worked out before in your life you want to make
sure that your personal exertion rate is about a seven eight or nine even ten
sometimes really push yourself
we’re not just talking about going on nice leisurely walks
you’ve got to really push yourself and sweat your ass top literally now I’m
going to address something very cliche
you have to get enough sleep if you want to lose weight because you literally
will hinder yourself if you don’t get enough sleep
so make sure you’re getting at least seven hours of sleep if you’re one of
those people who aren’t a big sleeper
you should take something called melatonin it’s a natural supplement is
going to help you sleep
you can also take tryptophan and you can take 5-htp these are all just ideas if
you have trouble sleeping and he’s also will help regulate your serotonin levels
anyway you know you’ll feel good and your appetite will be regulated by these
natural supplements you can get those at any vitamin shoppe whole foods
amazon etc so make sure you’re getting enough sleep monster short make sure
that you get enough sleep you need that sleep right now especially with all the
car do that you’re going to be doing so there you have it if you follow these
guidelines you will shock yourself and everyone around you by how amazing you
look and I can’t wait to hear how great you look.
So just in case you’re confused about anything i said in the video i made a
document for you so that you can have the guidelines you can print them out
and have them with you put them on your fridge or something and they’re really
simple i laid everything out for you so that’s in the description box below
open the description box open it up print out the PDF document in there and
enjoy it follow it and let me know about your progress i can’t wait to hear how
fast everybody is losing their their weight and how great everybody’s looking
at feelings so send me your questions feel free to comment on the video and
also feel free to push the like button
it helps out a lot





The information in this video is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your doctor. Please consult a doctor with any questions or concerns you might have regarding medical conditions, or before starting any fitness or diet regimen

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Weight Loss And Diet Tips Made Easy- Get Diet Tips Burn Belly Fat Fast

Have you ever sat next to someone who was skinny, yet looked like she or he had no real muscle tone? Maybe even looked a little flabby or had a bit of a belly, despite her or his average weight and a fairly trim appearance?

What is Skinny Fat?

Flat Belly Secrets Video

Is that person the one looking back at you in the mirror? If so, this may be one of the most important articles you can read.

You might be asking, “Is it even possible to be skinny and fat at the same time?” Yes, indeed. And there’s even a name for it: “skinny fat.”

According to researchers, skinny fat is defined as “metabolically obese normal weight” or “normal weight obesity.”1 But what does that mean?!

Typically, this means carrying an excessive amount of body fat (especially belly fat) along with too little muscle mass. Along these lines, it’s possible—quite possible, in fact—that you may be “normal” weight yet have worse metabolic health (and greater risk for disease and death) than someone who’s overweight or even obese.

You see, there’s a common misconception that body weight is a reliable and accurate depiction of health. However, the number on a scale says very little about how fit you are, how much body fat you carry, your fat storage patterns, how much muscle you have, or even your risk of health issues.

What is Normal Weight

What Is Skinny Fat and “Normal” Weight Obesity?

Typically, “ideal” or “normal” weight is calculated as a ratio of body weight to height. The most commonly used tool is called the Body Mass Index (BMI). This is a person’s weight (in kilograms) divided by his/her height (in meters) squared (i.e., kg/m2). Using this ratio, the BMI separates folks into the following categories:

  • • Underweight (BMI < 18.5)
  • • Normal weight (BMI 18.5 – 24.9)
  • • Overweight (BMI 25 – 29.9)
  • • Obese (BMI > 30)

Hence, the notion of “normal” weight, but as mentioned above, there are many limitations associated with the BMI for assessing health and fitness. Along those lines, recent research suggests that where you store body fat—even if you fit into the “normal” weight category—may drastically increase your risk of disease and death.

Flat Belly Secrets Video

Obesity as Dangerous as Smoking

Normal Weight Obesity as Deadly as Smoking?

In a study published in the journal Annals of Internal Medicine, a group of researchers led by Dr. Francisco Lopez-Jimenez, director of preventive cardiology at the Mayo Clinic, examined 14 years’ worth of data. With over 15,000 study participants, the researchers were able to determine the potential connection between “normal weight obesity” and the risk of cardiovascular disease and death. They found that folks who are “normal weight” yet carry excess belly fat were more than twice as likely to die from cardiovascular disease compared to “obese” people whose body fat was more equally distributed throughout their bodies.1 That is, on their hips, backs, legs, etc.

To put the increased risk of disease into perspective, Dr. Lopez-Jimenez said, “Being normal weight with mid-section obesity is comparable to smoking a half to a full pack of cigarettes daily.”

So, regardless of weight, excess belly fat is a HUGE health problem (not to mention a tremendous setback to your confidence and self-esteem). It’s been associated with cardiovascular disease, stroke, diabetes, joint pain, back pain, and even cancer.2

So, if you are skinny fat or carrying some excess belly fat, what can you do?

Fortunately, there are four helpful keys to busting that blasted belly fat.


Skinny Fat

4 Tips to Fight Skinny Fat Body Shape

Weight Loss And Fitness Supplements
#1 Exercise

A sedentary lifestyle, overall lack of physical activity, and low levels of fitness are associated with excess belly fat. One of the hallmarks of being “skinny fat” is having lower levels of muscle mass. That is, your ratio of fat to muscle or body fat percentage is much higher than it should be for your weight.

Fortunately, a combination of resistance training and aerobic conditioning (including moderate and intense cardiovascular activity) can help reduce belly fat.3,4

The American College of Sports Medicine (ACSM) suggests combining moderate- with high-intensity exercise for at least 250 minutes per week.5 That’s well under an hour every day and can be accomplished with a variety of activities from hiking to yoga to dancing to weight training. However you enjoy moving your body!

#2 Nutrition
Not surprisingly, what and how you eat can both impact fat-storage patterns, including how much belly fat you carry.6,7 Studies show that when you combine regular physical activity with a reduced-calorie diet, you’ll drop MORE belly fat than if you did either on its own.8,9

Research suggests that reduced-calorie diets (regardless of macronutrient composition) are effective at slashing belly fat.  With that said, reduced-calorie diets that are higher in protein (i.e., > 0.5 grams of protein per pound of body weight per day) and “control” carbohydrates (i.e., <40% of calories from carbohydrate) may be most effective at reducing belly fat. 10DDI

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#3 Stress Management
Excessive stress or the inability to cope with stress can be a major contributor to storing fat around your waist. Stress can drive weight gain through both biological processes and by influencing your eating behaviors.14,15 You may be familiar with the “stress hormone” cortisol, which directly increases belly fat storage. Studies have shown that folks with high waist to hip ratios tend to have poor coping skills and secrete more cortisol when faced with a stressful situation.16,17 Of course, the effect of stress on eating behaviors is a profound one, and stress has been associated with higher caloric intake, increased saturated fat and sugar consumption, and poor diet quality.

While stress management can be tricky, yoga, meditation, mindful breathing (i.e., deep belly breathing), taking leisurely walks outdoors (e.g., “forest bathing”), healthy levels of physical activity, optimizing sleep, purposeful relaxation, managing finances, and cultivating healthy relationships can all contribute to reducing stress to healthy levels.

#4 Supplementation
Finally, there are certain herbs called adaptogens that may be helpful in reducing cortisol, improving stress levels, and promoting resilience. For instance, Rhodiola rosea and Ashwaghanda are adaptogens that have been shown to help promote resilience, reduce cortisol and stress levels, and reduce the incidence of stress-related eating.18,19

In addition, there may be additional nutrients that have a beneficial impact on reducing belly fat. For instance, there is evidence that supplementation with conjugated linoleic acids (CLA), fat-burning fats found in small amounts in dairy and meat, may preferentially reduce belly fat.20,21  Plus, any dietary supplement that can promote a negative energy balance (e.g., increase energy expenditure, reduce calorie intake) has the potential to reduce fat.



The Skinny on Skinny Fat

Scale weight and Body Mass Index are not always accurate or reliable tools to assess your health, fitness, and wellness. As strange as it sounds, it’s completely possible to be “normal” weight and metabolically obese—with the associated increased risk for disease and death.

Regardless of how much you weigh, if you store an excess amount of fat around your waist, there are significant health repercussions. The great news is that there are multiple factors—well within your control—that you can begin to address—RIGHT NOW—to combat that blasted belly fat.

Bonus Tip:

Now that you know the dangers of normal weight obesity, what if I told you can enjoy delicious “cheat” foods and still burn belly fat?

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One of our top fat loss experts is giving away a 31-page free report that reveals SEVENTEEN “cheat” foods that manipulate hormones to BURN serious belly flab… and fast.

He also tells you how these 17 foods tie into the one solitary hormone that controls literally EVERY piece of the weightloss puzzle.

==>17 “Cheat” Foods that FLATTEN Your Belly

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Top 6 Exercises To Reduce Belly Fat And Lose Weight

Top 6 Exercises To Reduce Belly Fat And Lose Fat!


If you’re like virtually everyone else on the planet, you’re interested in finding the best exercises to reduce belly fat. That’s probably how you stumbled upon this article. Well, I won’t burst your bubble right off the bat by saying “spot reduction” (exercise-induced localized loss of fat) is the “jackalope” of the fitness world. But, I think you will be surprised by my recommendations. Rest assured, however, they’re based on what I’ve found to work best with hundreds of clients.

Tipping the Scales

Before revealing the best exercises to reduce belly fat, it’s important to set the table. Sure, there’s WAY more to the weight-loss story than “calories in versus calories out” or “move more and eat less.” Yet a fundamental principle of human physiology is you have to consume fewer calories than you burn—on a regular basis, consistently over time—to lose a meaningful amount of fat.

Having said that, in the calorie balance equation, there are inputs and outputs, which unquestionably affect each other. That is, you can manipulate “calories in” by what you choose to eat (or not eat). On the other end of the spectrum, exercise is the primary means to increase your daily calorie burn.

Typically, when most people think about exercises to reduce belly fat (and exercising for weight loss in general), they think primarily about burning calories during a workout. In fact, if I were to ask 10 people what they thought were the best exercises to reduce belly fat, I would bet 8 (if not 9 or 10) would say one or both of the following:

  • • Cardio
  • • Crunches, sit-ups, or any number of the hundreds of ab exercises or gadgets

While you are more than welcome to add these to your belly-fat-burning exercise arsenal, they are not the most efficient means of reaching the end goal. You see, traditional, steady-state cardio only influences one aspect of your overall metabolic rate and burns calories only during the activity. And abdominal exercises, on their own, are not sufficient to reduce belly fat.1 In other words, when it comes to the best exercise for belly fat, spot reduction is as mythical as the jackalope.

The fact is there are better exercises to reduce belly fat! Not only do they burn a substantial amount of calories during exercise, they boost your metabolism and increase fat burning for hours afterward—even at rest.

Exercises to reduce belly fat

Diet is Key to Belly Fat

#1 Table Push Aways

 When asked what the best exercise is for developing six-pack abs, renowned strength coach Mike Boyle once said without hesitation, “Table push aways.” As tongue-in-cheek as that may sound, the fact is you can’t out-exercise a poor diet. Exercise alone is rarely enough to produce meaningful long-term fat loss, and as mentioned above, ab exercises alone are literally as effective at reducing belly fat as doing nothing at all.

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While I’m reluctant to assign a percentage contribution for diet in weight management, the point is that it’s really, really important. The evidence—both scientific research and hours and hours of hands-on experience—shows very clearly that when you combine exercise with a reduced-calorie diet, you’ll drop MORE belly fat than if you did either on its own.

#2 Interval Training

 The great news is you don’t need to exercise hours on end to reap the benefits. More and more research suggests that high-intensity interval training (HIIT)—when you alternate between high and low intensities—is much more time-efficient than traditional aerobic exercise for improving cardiovascular fitness and health, insulin sensitivity and metabolic health, body composition, and more.5

If you’ve never done this type of workout before, you start by choosing an activity (e.g., walking/running, rowing, cycling), and, after an appropriate warm-up, perform 1 – 2 minutes of very challenging work (think near-maximum effort) followed by 1 minute of light recovery effort. Depending on your fitness level, you repeat this alternating pattern several times.

For instance, Abbie Smith-Ryan and her colleagues at the University of North Carolina have found that men and women performing ten 1-minute bouts (with 1-minute rest periods between) or five 2-minute bouts (with 1-minute rest periods between) three times per week for as little as three weeks experienced decreased body fat, increased lean body mass, increased insulin sensitivity, and improved overall fitness—with just 60 minutes of exercise each week!6,7

In addition to being time-efficient, HIIT has an additional advantage. It is one of the most effective ways to increase excess post-exercise oxygen consumption (EPOC), or as it’s more colloquially termed, “the afterburn.”8 In other words, HIIT boosts calorie and fat burning long after you finish your workout, giving you a serious metabolic advantage.

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Resistance Training

#3 Resistance Training

Like HIIT, resistance training (RT) is another form of exercise that increases EPOC—for upwards of 38 hours after exercise, in fact.9 So, if HIIT and RT are effective at achieving the afterburn, what happens when you mash them together?

That’s a great question, and it’s one a research team from Italy led by Dr. Antoni Paoli recently examined. They demonstrated that a time-efficient high-intensity resistance training (HIRT) workout substantially increased metabolic rate and fat burning for up to 24 hours after exercise.10

The HIRT technique used in the study consisted of performing an exercise using a weight a participant could safely lift 6 times (6RM). After 20 seconds of rest, the participant lifted the same weight until reaching the point of failure (usually 2 reps). After another 20 seconds of rest, the participant lifted the same weight again until failure (usually 2 – 3 reps). This sequence counted as one set. Then, participants rested 2 ½ minutes before repeating a second and third time.

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For the lower body, the participants performed 3 sets of leg press. For upper body, the participants performed 2 sets of bench press and 2 sets of lat pulldowns. That’s a total of 7 sets, and each training session lasted only 32 minutes (including a 10-minute warm-up on the treadmill).

In two separate studies, Dr. Paoli and his research team found a program combining HIRT with HIIT was more effective at reducing body fat than either traditional cardio or traditional cardio combined with low-intensity circuit training11,12, making it a killer combination of exercises to reduce belly fat.

Skinny Fat

#4 MRT

 Like HIIT and HIRT, metabolic resistance training (MRT) is much like a high-yield investment—arguably without the risk. That is, you’re going to expend a bunch of calories during the exercise, and you’ll also accrue a significant amount of interest—with the afterburn effect. In addition, in the long-term, RT (like MRT and HIRT) increases muscle mass, which is metabolically active and increases calorie burn at rest.

MRT is essentially a form of high-intensity circuit training. You’ll pair 3 – 5 exercises (some using barbells, dumbbells, or machines, and others using just bodyweight), and you’ll complete a designated number of reps before moving on to the next exercise with minimal rest between.

Example #1

A1. Dumbbell or Kettlebell Goblet Squats: 6 – 8 reps
A2. Low-Incline Dumbbell Bench Press: 10 – 12 reps
A3. Dumbbell Bent-Over Rows: 10 – 12 reps
A4. Hanging Knee Raises: 10 reps

Directions: Perform exercises A1 – A4 in a circuit fashion, resting no more than 30 seconds between exercises. Perform 4 total circuits, resting 2 – 3 minutes between each.

Example #2

A1. Deadlifts: 6 – 8 reps
A2. Dumbbell High Pulls: 8 – 10 reps
A3. Pulldowns or Chin Ups: 10 reps
A4. Feet-Elevated Plank: 30 seconds

Directions: Perform exercises A1 – A4 in a circuit fashion, resting no more than 30 seconds between exercises. Perform 4 total circuits, resting 2 – 3 minutes between each.

Example #3

A1. Pushups: As many reps as possible
A2. Mountain Climbers: 20 seconds
A3. Kettlebell Lateral Lunges: 8 each (16 total)

Directions: Perform exercises A1 – A3 in a circuit fashion, resting no more than 15 seconds between exercises. Perform 3 total circuits, resting no more than 60 seconds between each.

Example #4

A1. Kettlebell Swings: 30 seconds
A2. Dumbbell Lateral Raises: 12 reps
A3. Lunge Jumps: 6 each (12 total)

Directions: Perform exercises A1 – A3 in a circuit fashion, resting no more than 15 seconds between exercises. Perform 3 total circuits, resting no more than 60 seconds between each.

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#5 Complexes

Barbell and dumbbell complexes are efficient, metabolically taxing (some might say, “nasty”) exercise combinations that pack as much bang for your buck as pretty much any exercise. What they lack in time and equipment, they more than make up for in intensity and metabolic demand.

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The name of the game with barbell and dumbbell complexes is to choose a series of exercises that can all be completed with the same barbell (or set of dumbbells). You take minimal rest between exercises and a short rest between sets, or rounds.

Here’s an example of a barbell complex:

A1. Bent-Over Row
A2. Deadlift to Upright Row (i.e., Power Pull)
A3. Front Squat to Press
A4. Reverse Lunges (bar in back squat position)
A5. Squat Jumps (with no barbell or barbell in back squat position)

Perform all exercises in a row with no rest between them. (Okay, you can take a breath or two.) Perform each exercise for a total of 5 – 10 repetitions (reps may vary between exercises). After completing the last exercise, rest 90 seconds and then repeat. Perform a total of 4 – 6 sets.

Choose a weight that makes your weakest exercise challenging at the lower end of the prescribed rep range, and you can increase reps on exercises on which you’re stronger. Men will typically find 75 – 95 pounds is a pretty good starting weight, whereas women may use 35 – 45 pounds.

Here’s an example of a dumbbell complex:

A1. Squat to Press
A2. Single-Arm Dumbbell Row (lunge stance)
A3. 2-Arm Dumbbell Swing
A4. Lateral Lunge
A5. Squat Jumps

Perform all exercises in a row with no rest between them. Perform each exercise for a total of 5 – 10 repetitions. After completing the last exercise, rest 90 seconds and repeat. Perform a total of 3 – 5 sets.

non-exercise activity thermogenesis


 The human body is phenomenal, incredibly resilient, and amazingly adaptive. While it’s beyond doubt that this is for our ultimate benefit—read: survival—when it comes to your desire to lose belly fat, this can put you at a disadvantage. You see, when you start eating less and/or exercising more, your body is programmed to initiate a series of physiological and behavioral responses in an effort to match the number of calories you burn with the amount you eat.

Huh? Simply put, the body begins to preserve energy to reduce calorie expenditure and increase calorie intake. In other words, your body is programmed to work against you and your best efforts to burn belly fat.

Arguably one of the most significant—and controllable—responses is a marked reduction in spontaneous physical activity, which is also referred to as non-exercise activity thermogenesis (NEAT). NEAT accounts for all calories burned during non-scheduled exercise activity. And it includes all the activities that render us vibrant, unique, and independent, such as working, playing, dancing, taking the stairs, doing chores, fidgeting, taking a walk, and getting up and moving around throughout the day.

When you start eating less and exercising more, you subconsciously move less the rest of the day (i.e., NEAT decreases). The impact of NEAT on weight management is so powerful, in fact, NEAT researcher extraordinaire Dr. James Levine of the Mayo Clinic has referred to it as the “crouching tiger, hidden dragon” of weight gain.13

So, while the above is a very strong list of exercises to reduce belly fat, the take-home point is that moving more throughout the day may be a “neat” belly-fat-burning exercise.

Now You Know Our Exercises to Reduce Belly Fat 

While many may argue that great abs are made in the kitchen, your exercise program can certainly play a significant role in how quickly you lose belly fat. Think of it this way: purposeful exercise PLUS increased overall physical activity (NEAT) PLUS a good nutrition plan is the best, most effective recipe to shedding belly fat. Try out one or two of these belly-fat-burning exercises. Heck, try ‘em all out!

Bonus Belly Fat Tip:

Now that you have learned about the best belly fat exercises, there’s a new way to burn belly fat that has been shown in more than a DOZEN research studies to help you burn fat and slim your waist at an accelerated rate.

In fact, one breakthrough study showed that those who performed this belly-burning trick just twice daily burned 400% more fat than those who didn’t. Another study published in the Journal of International Medical Research showed that those using this powerful flab-burning trick lost 20% of their body fat in just 12 weeks. And get this… the trick takes less than a minute to perform!

Would you like to burn 400% more fat by using this quick, belly-busting trick just twice daily?

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