5 Most Effective Tips for Your Weight Loss Workout

If you have decided that consistent exercise is the way to achieving your weight loss goals, you are on the right track. What you need to think of now is how to draw maximum benefit from your weight loss workout.

Here are some tips that will help you focus on the right things, no matter what the specific form of exercise you have chosen.

1. Choose an Exercise you Enjoy

This is very important, if you want to sustain your efforts. Whenever you come across a real miracle of long losing weight story, you will invariably find that the person in question enjoyed their exercise. 

The idea is that your weight loss workout should be interesting enough to do for its own sake, rather than an obligation. So, if it is a sport you enjoy, focus your efforts around that. If cycling is your thing, join a bike club.

2. High Intensity, Short Duration

Most people believe that exercise needs to be a long and protracted effort, in order to work as a fat loss workout. The truth is that if you continue exercising when you are already fatigued, you will really not gain much out of it. Higher intensity and shorter duration weight loss workouts are a lot more effective, efficient and even practical as far as time constraints go.

You burn more calories per minute and give your muscles a bigger challenge. This will help your muscles strengthen up faster and give a real boost to your metabolism. The principle of shorter and more intense workouts works for both cardiovascular as well as weight training workouts.



3. Build a Base First

When there is no foundation, a structure will collapse. This applies to your body too. So, before you crank up the intensity with your workouts, make sure you give your body at least a month to adapt to this new challenge.

So, if you are starting out with jogging or cycling, the first month should involve moderate to low intensity efforts, which means you shouldn't be getting breathless during the exercise. Similarly, if you are doing any form of weight training, for the first month you should be concentrating on getting the right form rather than lifting any heavy weights.

Gradually build up to a level where your body can handle higher intensity spells. After that, you have a clear passage to your weight loss goals!

4. Not the Same Thing Everyday

A lot of people make this mistake with their weight loss workouts. When your body adapts to a certain workout, it becomes more efficient at it, which means that you burn less calories during the effort and begin to stagnate with your weight loss goals. Keep giving your body new challenges.

That is the only way to climb the ladder to fitness and weight loss success. So, rather than doing the same 3 k jog everyday, incorporate bursts of faster runs one day of the week, some uphill running on another day, and some form of strengthening exercises on the weekend.

5. Not Everyday

Exercising everyday can be counterproductive to your fitness and weight loss goals. Rest is crucial for the body. That is when the muscles repair, adapt and grow. Without enough rest, you will expose yourself to injury and physical and mental fatigue, and your fat loss workout will no longer be sustainable.

Ideally, you should give your body 1-3 days of complete rest in a week, depending on the kind and intensity of workout you are doing.

With these five tips, rest assured that you will be drawing maximum effectiveness from your weight loss workout.



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An Effective Post-Workout Weight Loss Meal Plan

Your post-workout meal is an essential part of your weight loss meal plan. After all that exercise, if you don't give your body adequate nutrition, your muscles will not get the nourishment they need to repair and grow.

However, if you give your body adequate nutrition, but it's not the right nutrition, you will most likely fall short of your weight loss goals. So, as you can gauge, it is a fine line. Nevertheless, there are some excellent and healthy choices for your post-workout meal, and a few of these have been mentioned below.

The Best Time To Eat

Almost all fitness experts agree that the best time to supply your body with nourishment is 30 to 60 minutes after your workout. That is when your body is at peak efficiency in supplying protein to your fatigued muscles, and replenishing glucose levels for energy.

This fact does not change even if you are following a weight loss meal plan. Immediately after your workout, what you need is a combination of proteins and carbohydrates. However, by carbohydrates I'm not referring to calorie-rich sweets. A source of complex carbohydrates, which is rich in fiber and has relatively less calories, is ideal.



Banana Smoothie

If you want an easy to prepare drink, discard sugar and other sweeteners. Blend in 1-2 exceptionally sweet bananas with low-fat milk and yogurt in equal proportions, and you have your very own smoothie. You could even add nuts and dry fruits.

Creative Sandwiches

A sandwich is always easy to prepare and can become an essential part of your weight loss meal plan. Whole wheat bread would serve perfectly, being rich in fiber and other nutrients. Add in some low calorie dressing, low-sodium cold cuts and freshly chopped tomatoes, onion or lettuce.

You can even grill the sandwich for an even tastier health goody. You could also make an egg sandwich, using the white part of boiled eggs. With whole wheat bread, eggs for protein, and fresh veggies, you will have the perfect post-workout meal to achieve your weight loss goals.

Salmon Meal

If you have been planning your meals in advance, you have a lot more options for your post-workout meal. For instance, you could have something like grilled salmon, served with brown rice and steamed vegetables. If you have a healthy sauce on the side, you will have a complete meal that will be an excellent addition to your weight loss diet.

Salmon is a great source of protein and vital Omega-3 fats. Besides, the rice and veggies will supply you with fiber to keep you feeling full.

Peanut Butter

Although peanut butter is rich in calories and fat (the healthy kind), it is an excellent source of protein. If you measure out your portions carefully, it can become a tasty component of your post-workout meal and your overall weight loss diet.

One tablespoon has about 100 calories, and there are many ways you can use that quantity. You could add it to a sandwich, or even make a wrap using flour tortilla or Indian chapattis, and veggies along with eggs, chicken or fish.

Whichever of these ideas you find most practical, you certainly have no reason to complain that your post-workout meal is dull or boring! A weight loss meal plan can be filled with exciting foods, if you plan well.



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Pre + Post Workout Smoothies!

Recipes:

* Berry Muffin Smoothie:

1.5 C Frozen blueberries
1 TBSP maple syrup
1/2 c oats
1/4 tsp cinnamon
1/2 c almond milk
1 c plain coconut yogurt

* PB & J Shake:

1 c strawberries
1 frozen banana
2 TBSP PB
4 oz plain coconut yogurt
1 c coconut milk

* Metabolic Blast Smoothie:

1 kiwi
1 c frozen mangoes
1 c frozen pineapples
1 TBSP Chia seeds
2 c baby kale
1 c plain coconut yogurt
1/2 c almond milk
1/4 c apple cider vinegar


Video Source: blogilates

An Effective Post-Workout Weight Loss Meal Plan

Your post-workout meal is an essential part of your weight loss meal plan. After all that exercise, if you don't give your body adequate nutrition, your muscles will not get the nourishment they need to repair and grow. However, if you give your body adequate nutrition, but it's not the right nutrition, you will most likely fall short of your weight loss goals. So, as you can gauge, it is a fine line. Nevertheless, there are some excellent and healthy choices for your post-workout meal, and a few of these have been mentioned below.

The Best Time To Eat

Almost all fitness experts agree that the best time to supply your body with nourishment is 30 to 60 minutes after your workout. That is when your body is at peak efficiency in supplying protein to your fatigued muscles, and replenishing glucose levels for energy. This fact does not change even if you are following a weight loss meal plan. Immediately after your workout, what you need is a combination of proteins and carbohydrates. However, by carbohydrates I'm not referring to calorie-rich sweets. A source of complex carbohydrates, which is rich in fiber and has relatively less calories, is ideal.

Banana Smoothie

If you want an easy to prepare drink, discard sugar and other sweeteners. Blend in 1-2 exceptionally sweet bananas with low-fat milk and yogurt in equal proportions, and you have your very own smoothie. You could even add nuts and dry fruits.

Creative Sandwiches

A sandwich is always easy to prepare and can become an essential part of your weight loss meal plan. Whole wheat bread would serve perfectly, being rich in fiber and other nutrients. Add in some low calorie dressing, low-sodium cold cuts and freshly chopped tomatoes, onion or lettuce. You can even grill the sandwich for an even tastier health goody. You could also make an egg sandwich, using the white part of boiled eggs. With whole wheat bread, eggs for protein, and fresh veggies, you will have the perfect post-workout meal to achieve your weight loss goals.

Salmon Meal

If you have been planning your meals in advance, you have a lot more options for your post-workout meal. For instance, you could have something like grilled salmon, served with brown rice and steamed vegetables. If you have a healthy sauce on the side, you will have a complete meal that will be an excellent addition to your weight loss diet. Salmon is a great source of protein and vital Omega-3 fats. Besides, the rice and veggies will supply you with fiber to keep you feeling full.

Peanut Butter

Although peanut butter is rich in calories and fat (the healthy kind), it is an excellent source of protein. If you measure out your portions carefully, it can become a tasty component of your post-workout meal and your overall weight loss diet. One tablespoon has about 100 calories, and there are many ways you can use that quantity. You could add it to a sandwich, or even make a wrap using flour tortilla or Indian chapattis, and veggies along with eggs, chicken or fish.

Whichever of these ideas you find most practical, you certainly have no reason to complain that your post-workout meal is dull or boring! A weight loss meal plan can be filled with exciting foods, if you plan well.


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Article Source: http://EzineArticles.com/expert/Ram_Gupta/723874

Top 10 Energy Foods For Power Workouts

Energy Used During Workout

Our bodies rely on proper food as the fuel to drive all of our functions. Therefore, it is important to be aware of the functions different food serve. The proteins, fats, and carbs of your diet are converted into energy through a process called adenosine triphosphate or ATP. ATP is broken down and releases energy making muscles movement possible. Each type of nutrient plays a role in ATP differently.

Carbs are your strongest fuel, providing energy for high power exercise, whereas fats are good for longer and lower energy activities.

Proteins will play more of a role in repair and maintenance after the workout as they rebuild and repair muscle. It is important to remember the different roles foods play, as you structure your power workouts.

Necessary Nutrients

• Calcium

• Magnesium

• Iron

• Vitamin B

• Potassium

• And more!

Top Foods That Fuel Your Power Workouts

1. Bananas are great to eat before a workout because they are full of digestible carbohydrates and potassium. The carbs are the primary fuel for your workout and the potassium will assist you in nerve and muscle performance.

2. Eggs are an easy way to meet your body's protein requirement, with 10% protein packed in just one egg. The protein inside eggs are the most complete of any food protein, and they are packed with important amino acids. Eating eggs is a great tool to encourage healthy workout recovery.

3. Black beans contain a healthy balance of the necessary carbs and protein. The carbs in these beans are rich in fiber, resulting in a slower breakdown and increased workout stamina. They also have folate, a vitamin contributing to cardiovascular health. Never underestimate the power of beans.

4. Fruit smoothies are full of nutritious fruits, rich in carbs and protein. The carbs of your smoothie supply fuel for the workout, and the proteins are slowly broken down for muscle repair.

5. Dark chocolate totes antioxidant and anti-inflammatory qualities, both of which can help in a more successful workout routine. It is good to know you can have your chocolate, and muscles too. It has even been shown to lower cholesterol with moderated consumption.

6. Whole grain bread is a good source of necessary carbs, or fuel. Use whole grain bread as the base for a pre-workout snack with a slice of shaved chicken, almond butter, or peanut butter.

7. Sweet Potatoes are low in calories, but they are very rich in carbs and vitamins. Carbs and potassium fuel the workout, and vitamin A, vitamin C, iron, and other minerals contribute to increased performance.

8. Coconut oil is a "medium-chained" fat, meaning it is easier to digest than other fats commonly consumed. This oil will assist in increased energy and metabolic efficiency.

9. Oats contain a ton of fiber. This means that as the oats break down, carbohydrates are slowly administered into the bloodstream. This helps keep energy levels up throughout the whole workout. Oats also pack lots of vitamin B, which assists in the body's energy conversion.

10. Avocados provide the body with a healthy source of fat to promote stamina. They are also powerful in vitamin C, folic acid, vitamin K, and more. They also contain vitamin B, which plays a huge role in energy of the body.

Ideas For Post Workout Eating

• Greek yogurt with your choice of granola and fruit

• Hummus and pita

• Chicken with whole grain pasta

• Whole grain bread with almond butter

• Tuna fish and brown rice crackers

• Salmon, brown rice and salad

• Cereal with organic milk

• Egg white omelet with veggies

• Chocolate milk

By adding ingredients to your diet that are rich in vitamins and nutrients you will pack a powerful punch into your workout routine. Provide your body with the right balance of carbs, fats, and proteins and you will learn to meet and then exceed your fitness goals.


Article Source: http://EzineArticles.com/expert/Moataz_Elzieny/321206

Best Foods to Consume Before and After a Workout

It is critically important to mind what you eat, but knowing when to eat can be even more critical, especially if you are looking at ways on how to lose your abdominal fat. Pre and post workout nutrition is extremely important.

This will help you avoid feeling sick and will also help you perform at your best while maximizing recovery. A pre-workout snack should be consumed about 30 to 90 minutes prior to your workout. Snacks that are non-liquid, will take longer to digest than liquid shakes. While on the other hand a post-workout snack should be consumed immediately or within 45 minutes after the workout is completed.

The importance of pre-workout nutrition

Working out intensely without fueling up properly is like driving a car on empty even if you are doing a fat burning workout. You will not have enough energy to maximize your workout and you will also greatly limit your potential to burn calories. If you are eating high carbohydrate snacks as a pre workout nutrition, you should eat it two hours before you begin your exercise. This will provide your body with enough energy it needs for a great workout. The snack should comprise of 40 to 100 grams of carbohydrate and should be low in fat (fat burning meals).

Pre-workout foods

• Whole wheat toast with banana
• Greek yogurt
• Smoothies
• Hummus and Spinach Sandwich
• Fruit salad like apple, banana and strawberry
• Chocolate milk

The importance of post workout nutrition

Working out intensely damages tissues at the micro level and we also need fuel to function. Regular workouts make us stronger, muscular, leaner and fitter, however our body needs repair in the meantime after a workout. In the process of repairing and rebuilding, old and damaged protein breaks down (known as protein breakdown) and new ones are constructed (known as protein synthesis). The entire process collectively is known as protein turnover.

Muscle protein synthesis increases slightly after a resistance workout while protein breakdown increases significantly. This means after a workout we are doing plenty of breaking down than building up. Your muscle's growth directly depends upon the rate at which protein breakdown happens and the rate at which protein synthesis happens. In other words, if you make sure you have enough raw materials available for protein synthesis, you can make sure your body doesn't lag behind protein breakdown. Here are some of the foods good for post workout nutrition, that will help your body in a post workout protein synthesis, while at the same time they also work as fat burning meals.

Post workout foods

• Grilled chicken
• Mixed vegetables
• Omelet with loads of vegetables
• Salmon with sweet potato
• Whole wheat bread with tuna fish
• Omelet with fresh fruits

Learn more about how to lose weight at i-web.club.

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What Should You Eat Before And After Your Workout?

One topic that constantly comes up is what to eat before and after a workout and when is the right time to eat both before and after a workout. Research on these subjects that is done yield multiple answers from many different places. This is something that many people find irritating.

It does not matter if you are hitting the gym to shed extra pounds, get back into shape or simply to stay healthy your body needs nourishment to get you through. In order to be able to get the best workout you need to make sure you provide your body with something to burn off. A light snack 60 minutes before hand is the perfect option.

A yogurt, fruit or a smoothie are some potential ideas to consume before your workout if you are short on time. If you have more time to actually sit and enjoy what you will have then a serving of brown rice, with lean protein and a fruit or vegetable would be a better option. The nutrients that are provided in the food that you eat is what is going to help you make it through the entire workout.

After you have completed your workout you will also want to make sure that you eat. It does not have to be right away, but eating one to two hours after your workout has been finished will help replenish what was lost. Since your body has depleted all of its stored up energy the food you choose to replace it must be healthy.

The meal after your workout should definitely include some type of protein. Protein is what is going to help your muscles repair from what they just endured. Carbohydrates at this meal are also a good idea to help replace the energy storage that was just lost.

Of course with any workout it is also important that you stay hydrated. It is important to continually drink water before, during and after your workout has been completed. Doing this will make sure that your body is able to flush out all the toxins and impurities that are left after your workout to keep you healthy and happy.


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[VIDEO!] Yoga For Weight Loss - 40 Minute Fat Burning Yoga Workout!

This yoga for weight loss sequence is designed to reunite you with not just your abs but your mindful core.



Video Source: Yoga With Adriene

Which Workout Will Help You Lose Weight?

When an individual begins to look at the best lose weight methods that are available to individuals, it can be easy to become overwhelmed. There are many weight loss aids; such as pills, lotions, creams, workouts, dieting methods, etc. However, there is only one tried and true method for losing weight. This method consists of a controlled diet and an exercise regime. When devising a new diet, you should always consult your physician or a registered nutritionist to ensure that you are not depriving your body of any nutrients or protein that it needs. Then, you will need to devise a new exercise regime. There are many workout plans that you can choose from. Educating yourself about the types of workouts that are available to you will allow you to choose the correct one for yourself.

One of the most well known best lose weight workout programs is pilates. There are many different forms and variations of pilates. Pilates can be performed on your own or you can perform pilates in a large workout group with the use of exercise balls and other equipment. Pilates is considered to be a workout that is low impact in its nature. This makes it safe for a variety of participants. Pilates consist of a series of simple body movements and stretches that are designed to relax the body and promote the stretching of the muscles. The wide variety of different workouts that fall under the umbrella of pilates is one of the reasons that people enjoy this form of working out.

Another popular form of a best lose weight workout program is high intensity interval training. This form of a workout is considered to be ideal when it comes to burning excess fat calories. Its name is fairly self explanatory. This form of exercise encompasses many different forms of working out. However, the general idea is to push the body until it is out of its comfort zone and to allow it to remain there until the pace cannot be sustained any longer. By performing the different exercises at intervals, you will allow you body to respond better to each form more efficiently.

A lesser known, but still equally effective, best lose weight workout is core rhythms. It is easy for another person to become discouraged while they are working out, because they lose sight of their goals. When the workouts stop being easy or fun, an individual may want to quit altogether. The purpose of core rhythms is to provide a workout process that is both entertaining and stimulating by incorporating dance movements into the workout. The dance movements are usually derived from Latin dance, and they are particularly effective at working out core muscle groups in your body.


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Exercises to Flatten Your Belly

In today's society, it is always a good thing to want to flatten your belly. Throughout the world, people are finding books on different exercises to flatten your belly. They feel inadequate with their exercise program and go to someone who can help. There are many exercises you can do. The basic exercises to flatten your belly are:

1. Crunches- These are your basic everyday exercises that can help you get to where you want. Exercises to flatten your belly can give you some trouble if not performed correctly. Reading how to do the exercise properly will increase your chances of success. Crunches are when you lie on you back and lift you legs in the air. Bend your knees. Place your hands behind your head and lift to touch your elbows to your knees. The pressure will be felt in your abdomen.

2. Leg lifts- This exercise to flatten your belly is even simpler than the crunches. With this exercise, you will be able to feel the pain in your abdomen and your legs. Lie on your back with your arms on the ground. Slowly lift your legs and hold them in the air about 3 inches in the air. Slowly lower them to the ground and repeat again. Doing a couple of sets of these will increase your success rate of flattening your belly.

3. Running/Jogging- With this exercise to flatten your belly, you will be able to sweat away those unwanted pounds to increase the chance of flattening your belly. Running is a type of cardiovascular that is needed before doing any exercise. Having your cardio in for the 30-40 minutes prepares you for further exercises to flatten your belly. Always remember to do a little cardio before the true exercising. This could be though elliptical machines or exercise bicycles too.

4. Push ups- This is mainly to build muscle, but also benefits the abdomen muscle as well. The more muscle you put on, the faster you burn calories. Having muscle centered on your abdomen is always a bonus to help speed the process of flattening your belly. Getting on your hands and knees, place your hands shoulder width apart and stretch your body out. Slowly bend your arms and touch your stomach to the floor. You need to do these while keeping your back strait.

When you have practiced these exercises, you are certain to receive, better energy, better health, and a happier demur. When people are looking at ways to loose unwanted weight, they feel that the basic exercises help out tremendously and always give the results they are looking for. Keep this in mind and always remember to consult your primary care physician before starting any type of exercise.


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3 Simple Cardio Workout Tips For Rapid Weight Loss

Real, rapid weight loss comes from a combination of diet, exercise and sheer determination.

As much as we'd like to believe it, there is no instant program that will hack off the poundage within a day or two. Nope, our bodies just don't work that way.

However, there are ways to optimize cardiovascular exercise over a short period of time so you see the results you want quickly. Here are three tips:

Tip #1. Figure out the best cardio workout scheme for you. Our bodies are not created equal - you probably know this already if you browse fashion or bodybuilding shows every now and then.

You can find several online tools to track workouts that will help you record your body measurements and fat percentage (body mass index), monitor your workouts and nutrition intake. Being aware of this information can help you monitor the effectiveness of the different levels of exercise that you do. You will be better able to tell whether fat is burned or muscles are developed from particular workout intensities.

This knowledge is especially useful in that it will help you to pinpoint the fat burning exercises that work best for your body.

A key point you will want to be aware of is that low intensity cardio workouts do burn fat. However, you need to build up to that optimum heart rate, and maintain it - the entire process takes longer than it would for a high intensity cardio workout to get the same results. Of course you will need to exert yourself more to perform high intensity cardio workouts - and you will feel the burn.

Tip #2. Mix it up. There's no rule that says you must stick to either only the low or the high intensity workouts to get the best results. In fact there are several physical trainers who recommend programs that alternate low intensity workouts with high intensity workouts.

You can also mix up the two intensity levels within the same workout. You can push yourself at the beginning of the workout, quickly reaching high intensity, and then slow down once your heart rate is at the desired pace, maintain that heart rate / intensity for longer than you would be capable of maintaining high intensity exercises.

Tip #3. Have fun. The cardio workouts that achieve the best results are those that keep things interesting. Most people think of working out as a chore, which is why so many never reach their fitness goals.

Don't fall into a boring routine; pound the treadmill one day and play two sets of tennis on another, mixing up your high and low intensity workouts in the process. If you're falling asleep on your stationary bike, keep your mind occupied by reading a book or watching TV. You won't realize you've been exercising for over an hour when watching your favourite show while skipping rope or jumping on a trampoline.

To achieve optimum results for rapid weight loss, pair your exercise regime with a balanced diet - and know when to eat to aid your cardiovascular activities. For higher intensity workouts, have some protein in your system but make sure to eat two hours before the exercise and then not again till an hour after. That hour is actually when your body burns fat and eating anything will distract this process.

Also, keep your metabolism up by eating small meals throughout the day instead of three large meals. Diet, exercise and sheer determination - your tools to rapid weight loss that's both safe and successful.


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Make Your Weight Loss Workout At Home A Success

Even though you are serious about wanting to lose weight fast, you may be one of those people who just can't make it to a gym for your workouts. There can be a variety of reasons holding you back from your nearby place of exercise, including cost, time or distance. The question on your mind, then, is whether you can successfully do a weight loss workout at home. The simple answer is: yes, you can. The challenge is not finding the right exercises to do - there are a lot of options for home-based weight loss exercises, with or without equipment. The challenge is finding motivation in a home environment.

Comfort As An Obstacle

The major reason why people find it easy to do their weight loss workout in a gym is that it is a place designated specifically for exercise. Once you get there, there really is nothing else you can do except exercise, and you may also feel motivated and challenged by the sight of so many other people sweating it out. While the home environment is a convenient and comfortable location for exercises and workouts, the problem is that for most people it is too comfortable and they struggle to establish focus.

Plan The Time

The major challenge of doing a weight loss workout at home is the number of distractions that can potentially ruin your plan. The phone may ring, the kids may call out to you, your spouse may want you to run an errand or fix something and the television and computer are just a few steps away. The first thing you need to do, in order to lose weight fast at home, is eliminate these distractions. You will need to be very strict about a certain discipline. Plan in advance for a certain time of the day, 4-5 times a week, when you will only indulge in your weight loss exercises. Once you are mentally prepared, keep your family in the loop too, so that they know exactly when it is that you are not to be disturbed.

Plan Your Workout

You must also plan in advance the kind of weight loss workout you can do at home. For this, you will need to keep in mind spatial constraints, the equipment available and time at hand. Remember, there are tons of workouts that can be done without any specialized equipment at all, so, even if you don't have equipment, you needn't feel disheartened.

Designate a Place

Once you have chosen a set of exercises and workouts, you need to designate a specific place in your home where you will do your weight loss workouts. Preferably, it should be a place that has as little distraction as possible, and try not to have things you associate with comfort within your sight. So, if there is a couch around, turn your back to it!

Beware of the Phone

Keep your phone out of reach while you are at your weight loss workouts, and keep a towel, some water, a clock and anything else you will need during your workout, close at hand. You don't want to be constantly moving back and forth during your weight loss workout at home. That will only distract you and upset your rhythm.

 

You are free to publish this article without any change in the content electronically, in print, in your e-book, or on your web site, free of charge, as long as the author resource details are included.

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[VIDEO!] Full Body Cardio Workout to Burn Fat Fast

Video Source: PsycheTruth

Top 4 Easy Weight Loss Workout Plans That Actually Work

Gaining weight is easy specially if the amount of food that you take (calories included) is more than what the body needs. People spend thousands of dollars each year for products that promise weight loss without exercising, but the effects of these drugs are sometimes more destructive to the body than helpful. Some of the side effects these drugs may bring are loose stool and diarrhea. If these drugs bring these side effects; it may only mean that most of the vitamins and minerals that these food contain are not properly absorbed by the body.

Exercising and proper diet are the primary key to have the weight that you desire. This article will list the best weight loss workout plans that will work whatever your body type is. These weight loss workout plans are designed to target certain areas of the body where fat deposits are and these exercises are designed to take less than 30 minutes each day.

Before performing any of these routines, please consult a physician if you suffer from any known cardiac, muscular or skeletal illnesses or diseases.

1. Abdominal crunch

This routine targets the muscle in the stomach, and upper hips. Proceed by bending your legs and lying down on a flat surface (a floor covered with cloth works great). Bend your legs 90 degrees and place your hands in your chest crossing them. Start lifting your shoulder blades (not your whole back) lifting it off the ground. Slowly touch your knees with your elbow, you can start with the repetitions and add five more everyday.

2. Squats

This routine targets the muscles in the thighs, hips and the butt. You will start by standing up straight, there should be a distance of one foot between your feet. Contract your abdominal muscles while doing this, slowly lower down the upper part of the body by bending your knees. Do this until your butt is in the same line with your knees. Slowly go back to the starting position repeating the whole thing for ten to fifteen minutes.

3. Dips

This exercise focus on the muscles in the arms. You will need a chair or a bench for this routine. Start by sitting on a chair with both your hands slightly under your hips. Lift your upper body putting weight on both hands, slowly bring the body away from the chair maintaining the hands in the same position. Bend your elbows, and your lower hips with your shoulders down. Slowly go back to the original position reversing the steps provided. You should repeat this exercise at least 10 to 15 times.

4. Push ups

This exercise is still the best for the muscles in the upper body if done correctly; a person can perform at the convenience of their home. You will start by lying facing the floor, your hands should be placed aligning to your shoulders. Look forward, straighten your arms slowly, using your hands to push your body above the floor. Stay on the same position for 10 seconds, then go back slowly to the beginning position. You should start with 10 sets of this each day adding five more per week depending on your progress.

These work out routines have been incorporated to most extensive muscle building exercises. If you plan to really lose those unwanted fats, these weight loss workout plans should be incorporated with proper diet.


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Article Source: http://EzineArticles.com/?expert=M_Edward

3 Abs Workout Mistakes

I have logged thousands of personal training sessions over my career and everybody wants to know more about abs workouts and abs exercises.

My clients want to know how to lose stomach fat and get a six-pack, or at the very least they just want to lose stomach fat so they have a firm abs that look good in their clothes (and naked).

I can't blame them. Who doesn't want a nice looking midsection? Who doesn't want to get firm abs or get lean enough they can say they have a six-pack.

The problem is that 99% of them all have the same misconceptions about abs workouts and abs exercises and how to really lose stomach fat and get firm abs.

I've narrowed down the mistakes, myths and misconceptions surrounding abs workouts and abs exercises to my top 3.

These 3 abs workout mistakes are made by just about everyone I've ever trained, designed a program for, or consulted.

Are you making these same mistakes?

1) Spending too much time doing crunches. I'm just going to come right out and say it...you don't need to do crunches to get six pack abs and you sure as heck don't need to do crunches to lose stomach fat or even get a firm abs.

Crunches simply don't work enough muscle and don't burn enough fat calories to be thought of as a worthwhile exercise in order to lose stomach fat, let alone get firm abs or a six-pack.

Spending 20 minutes a day doing hundreds (or thousands) of crunches is like electing Big Bird or Elmo president.

Sure they may sound good and have all the answers, but it just doesn't make much sense electing a puppet to such a high office (sorry, that was my attempt at a joke).

Doing hundreds, or even thousands, of crunches will strengthen your abdomen, that's for sure, but what does it matter if you still have a layer of flabby goo covering up all the hard work?

Instead you need to focus on full body workouts and full body abs exercises in order to lose stomach fat fast and get the firm, toned stomach or six pack abs you're after.

Take for instance this abs workout, using only full body abs exercises, I designed for a client. Do this mini-circuit before your regular workout, when you're still fresh, so you can really hit your abs hard.

1A) Dumbbell Overhead Squat - 10 reps
1B) Mountain Climbers - 30 seconds
1C) Reverse Plank - 30 seconds

Do that in a circuit format, resting 20 seconds after the final exercise before repeating it again 2 or 3 times. Do that for a few week and you'll definitely see a difference in your abs and you will lose stomach fat.

2) Throwing all your hard work out the door by eating poorly. What good does it do to work so hard in your fat loss workouts only to come home, or leave your home gym, and eat junk?

What sense does it make that after all your hard work, you ruin it with poor eating habits on a daily basis? This is quite possibly one of the dumbest things you could do. I don't mean to be rude, I'm just trying to put it bluntly.

If you want to lose stomach fat and get firm abs, or even six-pack abs, you need to clean up your diet and stop eating so poorly. You need to quit eating processed junk found in boxes and bags like crackers and chips, stop eating things like bagels and processed breads and start eating more fruits, vegetables, lean proteins, nuts, legumes and healthy fats.

You also need to start eating multiple times throughout the day, and this especially means eating breakfast. It also means cutting out the late night snacking and cutting down on alcohol.

You know what to cut out, so do it.

Remember what your goals are. You want to lose stomach fat and you want to get firm abs. Eat like it!

3) Not actively flexing, or bracing, your abs in every exercise. It's sad that I have to say this, but all too often, people don't actively flex their abs while doing an abs exercise.

I don't know why. You'd think that because you're doing an abs exercise that you'd be flexing your abs hard every repetition, but too many people just go through the motions and to way too fast.

You need to slow down and actively flex your abs when you're doing an abs exercise. And for every exercise that's not an abs exercise, you need to brace them like somebody is about to punch you in the stomach.

Doing so will ensure that you learn to "control" your abs and make sure that when you do lose stomach fat that you'll have a defined and toned midsection worthy of praise.

I also want you to think of it this way...every exercise should be an abs exercise. If you brace your abs during every single exercise in your fat loss workout, you'll essentially turn every single exercise into an abs exercise. Doing a chest press, brace your abs. Doing a lunge, brace your abs. Every single exercise you do, whether you're working your abs specifically or not, should be turned into an abs exercise.

If you stop making these vital abs workout and abs exercise mistakes, and start doing full body workouts with full body abs exercises, I guarantee that you'll begin to lose stomach fat and get firm abs (and maybe even that sought after six-pack) in no time.


Learn how to lose body fat quicker than you ever thought imaginable by going to http://www.fatlosstogo.com/

The fast, time efficient fat loss workouts found in Fat Loss To Go have helped busy men and women lose fat faster than they ever could have imagined.

The workouts found in Fat Loss To Go can be done in the comfort of your own home with limited equipment in as little as 15-20 minutes! To learn more go to http://www.fatlosstogo.com/

Article Source: http://EzineArticles.com/?expert=Ed_Scow

Get in Shape With No Equipment - Workout at Home For Fat Loss

Have you ever noticed the incredibly lean and strong physiques of dancers, gymnasts, and yogis (people who practice yoga)? These athletes are able to achieve incredible physiques without lifting weights or performing excessive cardio.

So what's their secret? Well, the obvious answer to that question is they have world class coaches and instructors to help them every step of the way. And they also train up to 4 hours a day. However, we can still learn a lot from these athletes.

After some research, what I realized is that they perform a variety of unique movements and organize them into "routines." This is the best way to challenge your body, and transform it into a lean and powerful physique.

If you want to get in shape at home with no equipment, then I suggest you check out Circular Strength Training (CST). CST is the only system that teaches bodyweight movements from dance, yoga, and gymnastics.

The biggest mistakes that the average person makes when it comes to bodyweight training is to stick to basic pushups, pullups, and bodyweight squats. These movements are great starting points, but your body will adapt to them extremely fast.

So, enough talking about CST and gymnasts. Let me show you a sample circuit workout you can perform using unique movements:

Perform 10 rounds of:

 

. Isometric Pushups, 30 seconds
. Shoulder Bridge Roll Through, 30 seconds each side
. 30 Seconds rest

With this workout, start with 30 seconds isometric pushups, then immediately move onto 30 seconds of shoulder bridge roll through for 30 seconds. Rest for 30 seconds. Perform a total of 10 rounds, for a great, 20-minute fat burning workout.

For more information on CST and unique bodyweight movements and workouts, check out my site, WorkoutWithoutWeights.Net

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info

Article Source: http://EzineArticles.com/?expert=Parth_Shah

[VIDEO!] Home Fat Loss Workout - Exercises to Lose Stomach Fat at Home

   

Video Source: InsaneFatLossGuy

[VIDEO!] Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast

Video Source: FitnessBlender

Quick Belly Fat Workout

One of the biggest excuses I hear when it comes to exercising and trying to lose weight, especially for busy professionals is finding time to make it to the gym. If I had a dollar for every time I heard this come out of someone's mouth, I would be a very rich man! Well not really, but I could definitely buy some cool, useless, junk:).

The truth is, you can make time for anything in your life if you really want it that bad. How is is that super busy billionaires and millionaires are able to make it to the gym in some form or another? So they might have a private personal trainer, that still does not mean you can't make it to the gym either and give yourself a great workout. You just have to really want it bad enough and have a dieing need to transform your body.

But here is the good news, you do not have to train like an Olympic athlete to get the body of your dreams. There is no reason to spend 5 to 7 days a week in the gym, slaving away on the treadmill or elliptical for an hour at a time hoping you are doing some good. Truth is, you could be just wasting your time depending on your fitness level. But that is another article all together.

What you really need to focus on is a resistance training program that gives you the most bang for your buck!belly fat workout

You need to burn a lot of calories and force your body to change and adapt.

You do this by pairing exercises one after another, while adding in some conditioning exercises. This allows you to burn a ton of calories and give your muscular and cardiovascular system an awesome workout.

All you really need is to workout 3 times a week at 45 minutes a clip. Now, obviously more is better sometimes depending on the program, but you still can achieve great results with 3x a week at 45 minutes per session.

Lets break this time barrier down for a second as well.

In a 7 day week, there are 168 hours at your disposal. Now, lets say you sleep for 8 hours a night. That brings us down to 112 hours of free time. Lets add in a typical 40 hour work week and that now brings us down to 72 hours of free time. We will even add in an hour of commute both ways to work. That's now 62 hours of free time.

You see how this is adding up. The problem is a lot of us waste time precious time on un-necessary tasks like checking emails, surfing the internet etc. These things can wait.

Out of those 62 hours, all you need is 2 hours and 15 minutes!

So here is a sample workout that you can do for 45 minutes that guarantees you burn a lot of calories and supercharges your metabolism.

I call this the 3x3x3 method.

You will be performing 3 exercises in a back to back fashion for 3 sets. And you will repeat this type of circuit 2 more times with different exercises within the session. Two of the exercises are going to be with free weights and the third exercise will be a conditioning drill.

The first group of exercises are going to be:

A1: Pushups, Dumbbell Rows, Mountain Climbers

Perform each exercise for 8 repetition and do 40 mountain climbers. Repeat this tri-set 2 more times resting in between sets.

The second group of exercises are going to be:

B1: Squats, Stiff Legged Dead Lifts, High Knees performed standing up

Perform each exercise for 12 repetitions and do 50 high knees. Repeat this tri-set 2 more times resting in between sets.

The third group of exercises are going to be:

C1: Wide Grip Lat Pulldowns, Dumbbell Overhead Presses, and Kettel Bell or Dumbbell Swings

Perform each exercise for 12 repetitions and 20 swings of the Kettel bell or dumbbell with a 20 pound weight. Repeat this tri-set 2 more times resting in between sets.

And there you have it. A quick but extremely calorie burning, belly fat busting workout.

Feel free to make up your own combination's as well.

Grab your FREE 10 Commandments to Fat Loss Report Now and Lose Stubborn Belly Fat In The Next 30 Days.

Article Source: http://EzineArticles.com/?expert=Jared_DiCarmine