Swan suggests doing equal work-to-recovery ratios. Go all out for 30 seconds or one minute, then catch your breath for the same amount of time. Repeat that for 20 to 25 minutes. "You'll skyrocket your heart rate, then bring it down enough to let yourself reset so you can go a little harder on the next set," she explains. "It's the fastest way to burn the most calories in the least amount of time." To ensure that you leave nothing behind, cut your recovery time in half for the last set or two, she says.

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.
You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.
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.
Perform the following exercises from the comfort of your home or office and get results fast. You just need a comfortable chair that allows you to do the movements correctly. Follow a half-hour routine spending 7 minutes on each exercise, or make your own routine according to what’s best for you. This will give you the strength to gradually increase your time and therefore your ability to tone your abs by reducing belly fat.
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.

2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot. Do 10 repetitions for each side, then do 10 again (total of 20, alternating after 10).
Getting rid of your belly bulge is important for more than just vanity's sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a "beer gut"—is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven't done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 11 possible reasons why your belly fat won't budge.
Water is great for health, but it’s even better when you are trying to lose weight and flatten your stomach. This is because when you drink enough water, you are actually helping your system to maintain proper water balance which helps in reducing water retention, a major cause of bloated bellies. Water also makes us feel full and reduces overeating.
Battling fat around your tummy? There are a number of factors that cause and affect tummy fat - from your diet to the level of physical activity to the amount of sleep you get and the amount of stress you take. Generally speaking, you can monitor your weight with the help of a good diet and regular exercise. What if you haven't been able to find time to workout at all? Is there a way to fight tummy fat or any factors that can help?

You might have heard this a lot of time already that there is nothing like spot training or exercises. However, this is a biggest myth roaming around. It is obvious that spot exercises exist, for example you targets your biceps by following exercises such as barbell curl, preacher, hammer curl, and etc which are only designed for building biceps muscles then who exercises which targets belly area can’t provide results? There are certainly some which can provide great results when it comes to losing belly fat. Some of the well renowned spot belly fat exercises are.
You can gain control over what you eat while sitting at your desk. Start by filling your diet with healthier foods that may help trim your belly, including fruits, vegetables, whole grains and healthy proteins such as poultry, seafood and beans. Take a little time each week to plan ahead what you're going to eat at each meal to limit last-minute, high-calorie food choices.
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to researchers at Yale, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
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Do you know the way we drink water affects our belly fat, when we feel thirsty what we do we gulp down a full glass of water by this what will happen this will decrease your thirst in a long run and cause your stomach to protrude. And if you drink anything which includes water in higher amount this will make your belly bulge out and increase the layers of fat.
"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.
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Do you know the way we drink water affects our belly fat, when we feel thirsty what we do we gulp down a full glass of water by this what will happen this will decrease your thirst in a long run and cause your stomach to protrude. And if you drink anything which includes water in higher amount this will make your belly bulge out and increase the layers of fat.
A diet that’s low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lost—and especially when belly fat shrank—the arteries were able to expand better, allowing blood to travel more freely. The study shows that you don’t have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key. 
How about some exercises that will help you lose belly fats in 1 week! A quick solution is necessary to get prepared for what’s left of the summer. Keep reading to discover the most effective exercises that will rapidly burn down that belly fat and help you get that sweet flat tummy that you’re craving. If you’re not into exercising, you can try other weight loss methods, but using those alternative methods alone will provide slower results.

Visceral fat, commonly known as belly fat, is the layer of fat below the muscles of your abdomen. Due to its crucial location surrounding many of your vital organs, belly fat supplies a constant source of energy but also exposes the body to harmful toxins and hormones. When you have too many fat cells or your fat cells get too large, they can overproduce toxins that increase your risk for chronic inflammation, diabetes, heart disease and cancer. This is why belly fat can be more dangerous than subcutaneous fat—or the outer layer of fat that you can pinch with your fingers. That said, the reason you're having trouble buttoning your pants may not be visceral fat: what we're calling "belly fat" these days could be bloating or water retention rather than a fat buildup. Read on for steps you can take to beat the bulge.
That said, targeting your belly fat with crunches will not work. “Spot reduction isn’t a viable approach to losing belly fat," explains fitness trainer and nutrition expert Corey Phelps, creator of the Cultivate by Corey app. "But there are some great core-focused exercises that will torch fat all over the body resulting in a strong more chiseled core.”
Keep a calculator handy. To calculate your waist-to-hip ratio accurately, measure the narrowest point of your waist and the broadest part of your hip. Divide the values you obtained from the measurement and you have your ratio. The waist-to-hip ratio is a more accurate parameter to measure BMI. Those with a waist-to-hip ratio of 0.8 are susceptible to cardiovascular disease and stroke.
I love the idea that Ms. Smith gives us choices and why. Eat this but balance it with that...try this and if that doesn't work with you (because everyone is not the same) try this. I love it. The first time I have ever read a book that was so informative and easily to following regarding getting rid of BELLY FAT WITHOUT EXERCISE. Couple this book with Ms. Smith's 10 Day Green Smoothie Cleanse and not only will you look good but you will FEEL good.
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.
If you're trying to get rid of stubborn belly fat, you might wonder whether running is the solution. Unfortunately, while running is a great way to burn calories and lose overall weight, it's not a guaranteed way to lose your spare tire, belly, pooch, or whatever else you want to not-so-affectionately call it. It's also true that you won't lose fat from your abdominal area just by targeting your abs with crunches or other abdominal exercises.
An optimal weight-loss approach calls for you to reduce your calories enough that you begin to lose weight but not so aggressively that you disrupt your fat-loss hormonal balance. Then, add in exercise to support your diet-induced calorie deficit. This creates a even larger deficit while manipulating hormones that allow for faster fat burning. This is the best way to lose belly fat.
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