Best Exercise and Diet Strategy to Burn Belly Fat and Get Rid of Love Handles

In a previous post, I blog about how to lose love handles and belly fat. If you missed it, you can read it here in more details.

Click the link => http://bit.ly/twwu9L

In this post, I’m describing in more details the 3 best exercises and their variations to help you tighten your abdominal muscles and shrink your mid section, followed by a workout video demo.

These 3 variations work the same muscle groups targeting abs and obliques with varying levels of challenge due to gravity, support or position.

Hanging Leg Raise: Hold on to pullup bar or a pair of arm straps. The easier version is to bring your knees in and upward towards your chest. The more challenging version is to keep your legs straight but knees slightly bent. Raise your legs up towards your chest. This exercise focuses more on the lower abdominal muscles. The key is keep momentum out of your hip flexors and focus on contracting your lower abs as you raise your legs and/or knees.

Hanging Leg Oblique Twist: The same basics as hanging leg raise. The difference is after you raise your knees or legs upward, immediately twist and turn to one side. This exercise focuses on your oblique muscles.

Decline Bench Abs Curl: Similar exercise to hanging leg raise working more on the lower abdominal muscles. Your shoulder and back are supported by a decline. It’s a bit easier. You can keep your knees bent (easier version) or keep your legs straight but knees slightly bent.

Decline Bench Oblique Twist: Similar exercise. As you raise your knees and legs upward, twist and turn to one side.

Weighted Cable Crunch: Usually done in kneeling position. Hold on to a straight bar or a rope with your hands by our head over a cable machine with proper weight. Keep your hands by your head/ears. Do not use your hands to curl the weight. Use your abdominal muscles to curl and move the weight downward towards the floor.

Weight Cable Oblique Twist: similarly, as you curl the weight downward towards the floor. Twist and turn to one side to work on your oblique muscles.

Watch the workout video demo for losing love handles and back fat

http://www.youtube.com/watch?v=p7Q3hWnmbuU

Everyday Diet for Every Woman to Get a Flat Tummy

That's THE ultimate quest from every woman: "How to get rid of my belly fat and have a flat tummy?"

This thinking is just a myth and is all in the mind. You have to separate truth from myths in order to succeed in your fitness regiment. Know the facts then apply them.

You cannot continue to eat all types of food then end your day with a number of crunches to work off the fatty foods. This is just building fat on top of your muscles.

Some important facts to consider:

1. You can’t lose fat in just one part of your body since it is evenly distributed. Losing the fat must also be even.

2. You can’t crunch your way to a flat stomach without cardio exercises and a proper diet.

3. You will not gain a flat stomach if you have a layer of fat covering your stomach muscles.

4. By doing cardio exercises, you will burn fat all over your body, reducing the fat covering your stomach and enabling your stomach muscles show.

5. Cardio exercises burn more calories than stomach exercises like abdominal muscle w
orkouts and crunches. When you do cardio exercises, your body burns calories, which will result in you losing overall fat, stomach fat included.

6. The key to flattening your tummy is to increase your body’s metabolism so that it can effectively get rid of that excess body fat. A weight loss programme is the key to slimming your mid-section. Remember:

To flatten the tummy, you need to lose the fat covering your stomach muscles. The best way to lose belly fat is by changing your eating habits so your body stores less fat, and doing cardio exercises to burn existing stomach fat. Finish up with the crunches.

Here a few tips

• Exercise all you want but watch what you eat. As long you eat sugar and fat, your belly will stay flabby. Concentrate on eating fresh fruits, vegetables and lean proteins at each meal.

• The general rule is to cut kilos and calories. Stay away from fatty foods, high calorie condiments such as salad dressings, cookies and cakes, and eliminate sugary drinks.

• Beer bellies are not a myth. Avoid or drink alcohol in moderation as it makes you gain weight around your mid-section.. The sugar in alcohol gets stored as fat. If you want to drink beer, limit your consumption to one a day or stick to wine.

• Get your heart-rate up by doing moderate cardio-vascular exercises at least four to five times a week. This works your heart and boosts your metabolism to burn excess fat and calories. Exercises such as swimming, jogging, biking, brisk walking and even walking uphill are good for you.

• Twenty-five good, quality abdominal crunches are better than 100 half done ones. Perform four sets of 20 to 25 solid crunches while resting for about 90 seconds in between sets. Vary the exercises with ball crunches, reverse leg lifts, bicycle cycling, captain’s chair leg raise, full vertical crunch and plunks on elbows and toes. While these exercises won’t help you lose fat around your mid-section, they strengthen and tone your abdominal muscles, which will help amplify the flat stomach look.

• Drink plenty of water as staying well hydrated is the key to overall health. Water plays an added advantage when you are trying to tone up the tummy.

• Another key to burning fat is to keep your blood sugar stable. Eat small meals and healthy snacks on frequent occasions, like every two to three hours.

Diet and Nutrition Tips for Six Pack Abs

1. Get enough quality protein in the daily diet - not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer. Plus it's a building block for maintaining and building lean muscle... And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.

2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains. Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat. I personally don't eat many grains as I prefer to get most of my carbs from veggies and fruits, but I am a bit of a fan of sprouted grains. I generally recommend looking for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs. Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.

3. Don't be afraid to eat fat! Many people try to go way too low on their fat intake in their diet and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily. Good sources are all nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil. On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that's way beyond the scope of this article).

4. Avoid the two worst things in our food supply at ALL COSTS:

*artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods

*high fructose corn syrup, which is in almost all sweetened products on the market

Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.

Source: Mike Geary

The ONE Spice to Help You Melt Abdominal Fat

If you've been searching for THE ONE ingredient that can help you melt more abdominal fat, read on.

My fitness colleague, Certified Nutrition Specialist, Mike Geary has found one spcie that could help you to burn body fat and get leaner.
Here are some other benefits of this miracle spice:

*controls blood sugar levels
*helps maintain insulin sensitivity
*a very powerful antioxidant
*may have antibacterial and antifungal properties
*and dozens of other benefits

So what is it?

It's the good old tasty Cinnamon!

Although cinnamon does not directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner through an indirect link.

Here's how...

Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it's strong effect on controlling blood sugar levels in your body.

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness this to lose more fat...

One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.

Also, you could use a cinnamon capsule before each of your meals.

This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day... hence, helping you to lose body fat more effectively over time.

So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

Note: please make sure to consult your doctor before adding any new foods or spices to your nutrition plan if you are taking any medications or have food allergies.

Simply click here discover over a dozen more unique foods, spices, and weird styles of workouts that help to burn your abdominal fat faster.

Go to => The Miracle Spice <=== click on to find out.