There are different types of HIIT but an easy one to begin with is to simply warm up for 3 minutes on an elliptical machine or by walking.  Then work out for 30 seconds so that at the end of the exercise you feel satisfied.  Reduce the speed to slow down to a moderate pace.  Do this 7 more times or for total 8 intervals. Start with one interval and as your body is ready to take more increase the intervals.  Studies show that HIIT to be the absolute premier cardio for weight loss and optimal health as compared to longer, traditional cardio.
1. Bicycle Crunches are a great ab exercise and work the abs from every angle. It’s a combination of the regular crunch, a side-to-side motion that hits the oblique muscles and a reverse crunch that targets the lower abs. You can change the difficulty level by increasing or decreasing the range of motion used and the speed of movement as well as the intensity of the crunch by holding and squeezing.

Here’s how it works: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this in a pinch), followed immediately by 15 reps of the squat thrust. Without resting, do 14 reps of the swing and then 14 reps of the squat thrust. Continue this pattern until you complete only one rep of each exercise. This is called a countdown workout.

He said: “Where possible try and plan your meals ahead to avoid quick fixes at lunchtime and be sure to set aside time for exercise. This is more important than just keeping body fat down. Being more mindful of your health will do wonders for your energy levels, stress, concentration, brain function and sleep. Start simple and don’t bite off more than you can chew!” 
It is the small things that matter, even when it comes to belly fat. Certain habits that we are into, like chewing gum on a daily basis, could be increasing belly fat sneakily. Most gums contain a lot of sugar, even the ones that claim they have artificial sweeteners, so, it is best to get rid of this habit and chew on something healthier, like nuts, cloves or cinnamon, instead.
Maintaining your weight loss is all about balance, you should try to follow the 80/20 rule. Focus 80 percent of the time on eating healthy, belly-friendly foods that shrink the waistline and fight inflammation. Then 20 percent of the time, you have room to veer off track a bit. This 20 percent is your splurge. You may choose to have one day a week where you have a splurge meal, or you may opt for a small snack twice a week where you don’t exactly make the healthiest choice.
To lose belly fat and uncover amazing abs, Schuler recommends a series of core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. "Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture, Schuler says. "Planks also burn more calories than crunches because they work more muscles." (P.S. crawling is a great dynamic abs exercise too.)
I am honestly getting incredibly angry with the blatant and deliberate scaremongering from this rag. STOP IT! You are causing a great deal of stress and worry among older readers with your constant, sensationalist headlines and frightening, hyperbole language. Weather reports like this are pure speculation and yet you write about it as if it were a certainty. All autumn/winter long you've been coming up with this rubbish and you haven't been correct once.Yet, time and time again you take absolutely no heed of the comments on here that express similar concerns to mine. You never address them and you just continue to spew this rubbish. It speaks volumes about how much you genuinely care about your elderly and vulnerable readers and males a complete mockery of all your so called 'moral crusades'This rag is a disgrace and an embarrassment to the professional standards of real journalists. Shame on you. Take some responsibility and tone down your headlines and the language you use.
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According to the Mayo Clinic, sitting too long can lead to excess body fat around the waist and can contribute to obesity. If you hold a desk job that requires you to sit in a chair from 9 to 5 each day, you'll want to take steps to keep your tummy flat. This can be accomplished through diet and taking part in a few unique exercises that don't require you to leave your work area.
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Exercising on a regular basis can help you burn calories, lose weight as well as that nagging bit of belly fat. But, it seems doing this exercise can reward you with a number of benefits. Fitness experts say that push-ups are great for toning shoulders, arms, back and core, giving you a great body shape. So, don’t avoid push-ups because avoid it is difficult to do.
New Delhi: ​Many people see summer as the best time of the year to surmount a new workout routine. Perhaps, losing weight seems easier in summer - after all, the days are longer, the weather is warmer, making outdoor activities more enjoyable and safer. In fact, even fitness experts say that people are most active during spring and summer and least active during the cold winter months. Whether you want to lose a few extra pounds or simply tone up to get a perfect beach-ready body, indulging in regular exercise will help you achieve your fitness goals as well as reduce many health risks.
Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.
Jorge Cruise's book "The Belly Fat Cure," is based on the fact that the body reacts to sugar by creating belly fat. Studies show that after sugar is consumed, the pancreas creates and excretes insulin in a reaction to the sugar. These physiological changes in the body's chemistry makes the body store fat in the belly. Making small adjustments to your diet will help you lose belly fat (and lose weight) without exercise.
Instead of starving yourself or restricting your food intake in an extreme manner, eat as much as you want, focussing on that foundational diet, which is more vegetables, more whole foods, less added sugar and less refined grains to lose weight. A study published in JAMA found that people who eat plenty of vegetables and whole foods - without restricting the quantity of food - while cutting back on added sugar, refined grains and highly processed foods, LOSE significant amounts of weight over the course of a year.
I am honestly getting incredibly angry with the blatant and deliberate scaremongering from this rag. STOP IT! You are causing a great deal of stress and worry among older readers with your constant, sensationalist headlines and frightening, hyperbole language. Weather reports like this are pure speculation and yet you write about it as if it were a certainty. All autumn/winter long you've been coming up with this rubbish and you haven't been correct once.Yet, time and time again you take absolutely no heed of the comments on here that express similar concerns to mine. You never address them and you just continue to spew this rubbish. It speaks volumes about how much you genuinely care about your elderly and vulnerable readers and males a complete mockery of all your so called 'moral crusades'This rag is a disgrace and an embarrassment to the professional standards of real journalists. Shame on you. Take some responsibility and tone down your headlines and the language you use.
Processed foods are one of the biggest sources of salt in Americans’ diets—and the scary part is you probably don’t even realize it. Because of the way these addictive foods are formulated, salt is hidden in everything from soups to pasta sauces to even sweet things like boxed cakes. Swap out processed foods in favor of fresh fare and your tummy will thank you. Not only will you lose the salt-bloat but you’ll also lose the extra empty calories and lose weight. Learn about these 50 more ways you can lose weight without a lick of exercise.
Tired of saddlebags? Don’t worry, this exercise will help you get rid of them, too. Keeping your position in the chair, place your feet flat on the floor in front of you, slightly open, and stretch your arms out to the sides. Then, lean forward and bring one hand – without bending the elbow – down to the opposite foot. Repeat alternating sides after each repetition.
This question is on so many minds: how can I lose belly fat...and fast? While there's no magic formula of food and exercise to reduce belly fat with the snap of your fingers, there are nutrition choices, exercises and lifestyle changes that can help. Here's your guide to understanding exactly what belly fat is and how you might be able to reduce it over time.
2. Decline Bench Sit Up Ceiling Touches: This great exercise works on your shoulder, abs and lower back. Sit on the bench with the weight on your lap. As you move backwards, lock your arms and raise the weight above your body. Touch your back to the bench and use your abs to sit up. As you sit up you should keep your arms and weight pointed to the ceiling.
Belly fat is, in fact, the colloquial term for abdominal fat. According to medical experts, belly fat can be potentially dangerous. Excess of it can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. You need to combat this problem before it gets too late.

Cruciferous veggies are one of the healthiest vegetables you can eat, but unfortunately they’re also the ones most likely to cause your tummy to inflate. Thanks to raffinose, a compound that produces extra gas as it breaks down, broccoli, cabbage, cauliflower and the like can seriously increase your waistline. But don’t ditch them forever. Just save them for meals where you can wear loose pants. Here are other surprising foods that cause gas.


If you've been lifting moderately-heavy weights but are still looking to drop belly fat, it's time to pick up the intensity by using heavier weights and cutting down on rest time between reps, says Tyler Spraul, CSCS, a certified strength and conditioning specialist and the head trainer at Exercise.com. "Lifting heavy is where you see more 'afterburn effect,'" says Spraul, "where your body continues to burn calories even after you leave the gym." Just be sure that your technique doesn't suffer as you increase your weight, which can lead to injury. If you're new to lifting, the Women's Health Guide to Strength Training is a great place to start.
When many people visualize weight loss, one of the first things to come to mind is getting a totally toned and taut tummy. After all, who doesn’t want to be able to slip into a pair of jeans without having to deal with a muffin to or have the option of flashing their flat abs in a two-piece swimsuit? What's more, losing fat around your middle is a surefire way to improve your health: Research links larger waist size to heart disease, diabetes, and even some cancers.

Want a flatter stomach in two seconds? Stand up straight! Slouching emphasizes belly rolls but straightening your spine elongates your whole body, making you look taller and sleeker. Want to go even flatter for a picture? Use the old modeling trick and arch your back slightly—this will pull your skin tighter across your stomach while moving it farther away from the camera, making it look slightly smaller. Yeah, it’s a temporary fix but good posture offers many health benefits beyond looking good.
Sometimes, when you’re trying to lose weight, the biggest challenge to adopting a weight-loss workout plan is finding a regimen that fits seamlessly into your life. Lots of guys who are trying to lose weight try absolutely absurd workout programs that require tons of specialized equipment or instruction, only to give up months later because it’s just too difficult to keep pace.
Lifting heavy means using a weight that has you max out at about 12 reps. Try to up your weight for every set you do, aiming for three. "Do a set of squats holding a 25-pound weight with both hands at your chest, then use a 30-pound one for the next set and a 35-pound one for the last," Swan says. This allows you to burn and firm more with every set.

Rather than a long and low-intensity cardio workout, try the HIIT method of cardio: intense, fast-paced intervals that leave you completely exhausted after only a 20- to 30-minute session. This form of cardio training increases the afterburn effect, allowing your body to continue burning calories long after your workout is over. You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work different muscle groups—such as squats, push-ups and kettlebell swings.


When Tufts University researchers studied the waistlines and diets of 459 people, they found that even in men of similar age and activity level, those who ate white bread frequently weighed more than those who didn’t. “The calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods,” says Katherine Tucker, Ph.D., the study author.

You’ve heard your elders scold you to chew your food properly. There's a very important reason behind it. If you eat quickly and just swallow your food without chewing properly, it takes more time to breakdown. Therefore, it hinders your digestion which may lead to weight gain. Also, it takes about 20 minutes for the satiety signals to reach the brain. So, take your time, eat your food slowly and give your brain time to send out the signals of being full. 
You can do this simple exercise by lying down on your left side with your elbow directly beneath your shoulder and your legs one on top of the other. Place your right hand on your right hip. Now, tighten your abs and lift your hips off the floor. This way, you will be directly working the abdominal muscles. Hold for a minimum of 30 seconds and repeat on the other side.
High-intensity interval training requires your body to work harder so you burn more calories and expedite your weight-loss results. According to research findings published in "Medicine and Science in Sports and Exercise," this exercise technique effectively reduces belly fat. Incorporate at least one or two HIIT sessions into your weekly cardio routine. Whether you go jogging, bicycling or use a rowing or elliptical machine, consistently alternate between a one-minute vigorous pace and a two-minute moderate, recovery pace.
Insulin (in-suh-lin): A hormone made by the cells in your pancreas. Insulin helps your body store the glucose (sugar) from your meals. If you have diabetes and your pancreas is unable to make enough of this hormone, you may be prescribed medicines to help your liver make more or make your muscles more sensitive to the available insulin. If these medicines are not enough, you may be prescribed insulin shots.

This might be downright embarrassing for most women, but it needs to be spoken about when we address bloating. Your body needs to follow a routine to use the bathroom every day. It is very easy to give in to a rush and avoid doing the big job. Over time, the brain will begin to ignore and avoid the body’s signals. With time, you will begin to feel constipated, and, therefore, bloat.
No, we’re not telling you that you need a tummy tuck (although that would flatten your belly, we suppose). Rather, there are several common health conditions that can make your belly bulge and until you fix the anatomical issues underneath, nothing else can flatten it out. For instance, many women have a diastisis recti, or separation of the abdominal muscles, after pregnancy. In about 25 percent of these women, the muscles never quite come back together, leading to a permanent protrusion. Similarly, a hernia (congenital or from an injury) can also cause your belly to stick out. Both conditions can be resolved surgically.

"If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy pop and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder. While whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label.
Add reverse crunches. Lay on your back with your arms splayed out to the sides. Bring your knees up so that your thighs are perpendicular to the floor. Your calves should be parallel to the floor with your feet in the air. Gently lift your hips off the ground, contracting your abdominal muscles as you do. Inhale as you move your hips back down. Do about 10 repetitions.[16]

This question is on so many minds: how can I lose belly fat...and fast? While there's no magic formula of food and exercise to reduce belly fat with the snap of your fingers, there are nutrition choices, exercises and lifestyle changes that can help. Here's your guide to understanding exactly what belly fat is and how you might be able to reduce it over time.


Try these simple exercises at office or at home as you watch TV or sit on couch.  This exercise provides strength to thighs too.  As you watch TV sitting on a couch, just raise the feet to keep the legs straight without any support.  As you stretch the legs, the thigh muscles and abdomen muscles will be stressed.  Start this with 2 minutes and increase the duration by every minute up to 12 minutes in a single stretch.  The intensity can be increased by keeping a weight on the ankles.  Keep a small bean bag on ankles, keep a weight of 1-3Kg and then lift the legs.  Start with 1 minute and extend it up to 12 minutes.  As you do this exercise, abdomen will sucked inside and over a period of time, you will feel healthy appetite and will not overeat.
Bend at your hips and hold a kettlebell (or dumbbbell) with both hands at arm’s length in front of you. Now rock back slightly and “hike” kettlebell between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Allow momentum to swing the weight—you’re not trying to actively lift it with your arms.
Worried on how to reduce belly fat without exercise? Worry not! When you are worried and worked up, your body produces stress hormones and steroids. These directly affect your digestive system and, in turn, lead to bloating and constipation. That is not all. A stressed body and mind also induce the production of cortisol that adds a fatty layer only at the waistline as it attempts to protect the vital organs. Give yourself time. Make sure you unwind every day. Sleep at least for seven hours every day. Listen to music and do things that will relax you. And no, do not indulge in smoking. It might relax you, but it has its ways of adding pounds to your middle.

"When you're frazzled, your body increases its production of steroids and stress hormones, which negatively affect your digestive system, causing major constipation," says Dr. Reichman. And as if that weren't enough to leave you looking pouchy, stress also amps up the production of cortisol, a "fight or flight" hormone that sends excess fat directly to your midsection in its attempt to protect your vital organs. To minimize tension, Dr. Reichman advises taking 20 minutes a day to relax.

Wow, JJ did a fantastic job putting together all the knowledge I have been accumulating over my 53 year battle with belly fat + her brilliant analysis. Just finishing her 10 day green smoothie cleanse I will be continuing with the modified since I have another 50 lbs to lose. A large amount in belly fat! This book has made perfectly clear the cause and its remedy. Thanks JJ!


There are different types of HIIT but an easy one to begin with is to simply warm up for 3 minutes on an elliptical machine or by walking.  Then work out for 30 seconds so that at the end of the exercise you feel satisfied.  Reduce the speed to slow down to a moderate pace.  Do this 7 more times or for total 8 intervals. Start with one interval and as your body is ready to take more increase the intervals.  Studies show that HIIT to be the absolute premier cardio for weight loss and optimal health as compared to longer, traditional cardio.
Calorie for calorie, sugar is different to other food groups such as protein, complex carbohydrates, and fat, because it confuses your normal appetite controls and causes your body to produce fat. Refined sugars are often hidden in a plethora of different products that you wouldn't expect such as fruit juices. Make sure to check the labels before eating the products. 
Truth is, any diet plan may help you lose weight initially but the key is keeping it off in the long run. But if your diet plan is unhealthy or limiting you to one food group, it will be impossible to lose the pounds in a healthy way. Moreover, it's not good for the body to lose and regain weight. This increases the risk of certain conditions such as diabetes, heart disease, stroke, etc. Regaining lost weight, also known as weight cycling, is reportedly said to be a common occurrence for 75 percent of people who attempt to shrink their waistlines. Read: These five tricks will help you shed 5 kilos in 1 month without exercise
Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.
Americans are getting less sleep than ever these days and it’s taking a toll on our health—most visibly on our waistlines. Losing just 30 minutes of sleep per night can make you gain weight, according to a study done by the Endocrine Society. Worse, that weight is more likely to go straight to your tummy. Instead, the researchers found, the best sleep cycle is one that follows your natural circadian rhythms, which means sleeping and waking around the same time as the sun. Here are the 7 ways to banish belly bloat in your sleep.
Burning body and belly fat with cardio exercises is half the battle. Next is strengthening abdominal muscles so you have something to show once the fat is shed. In a recent study, ab exercises were ranked from best to worst. The bicycle exercise ranked as #1 because it requires abdominal stabilization, body rotation, and more abdominal muscle activity.
Rather than eating a sandwich, choose a salad that is loaded with a wide range of vegetables. Pay attention to the dressing that you add to your salad. Many dressings are loaded with fat and sugar, but you can find some healthier options with a bit of effort. Looking for soy-based dressings may be one option to consider if you have trouble narrowing down your healthy options.
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
One way to work on flattening your stomach while sitting behind your desk is to pack a healthy lunch. Start off with a delicious salad that contains avocados, a superfruit with 2 grams of fiber that keep you feeling full and 4 grams monounsaturated fat, which is the heart-healthy fat you need for weight loss. Cucumbers also make an excellent addition to the salad, as their 96-percent water content counteracts bloating. Add a banana for dessert. This sweet-tasting fruit boosts your metabolism with its resistant starch that tells the liver to get busy burning fat.
No diet plan can be considered complete without having green vegetables in it. You have so many choices available in it comes to selecting from green vegetables such as lettuce, spinach, spring onion, capsicum and so many more. Consume sufficient amount of vegetables in your daily routine diet in order get sufficient amount of calories and not in excess.
Belly fat is something that makes you look really bad and it is also very unhealthy. A sedentary lifestyle and wrong food choices are responsible for belly fat. However, not to worry, you can always do some core strengthening exercises to get the desired washboard abs. Here are some expert tips to show you the way to shed those extra pounds from your belly.
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