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Endomorph Body Type

Endomorphs have a soft, curvy and round physique and display the opposite charac teristics from ectomorphs. They have a sluggish metabolism, gain weight easily a nd have to work hard to lose body fat. Endomorphs often have a larger frame and tend to have wider hips than shoulders, creating a pear-shaped physique. Some of the sexiest and most beautiful singers and actresses are endomorphs. Similarly, many of the actors and action heroes on the silver screen are endomorphs. ENDOMORPH CHARACTERISTICS Smooth, round body Medium/ large joints/ bones Small shoulders Short limbs High levels of body fat (may be overweight) Body fat tends to settle in lower regions of body, mainly lower abdomen, butt, h ips, and thighs (rather than being distributed evenly throughout body) Pear-shaped physique Can gain muscle easily, but tends to be underdeveloped Difficult to keep lost body fat off Lose weight slowly Have to work hard to lose weight Slow metabolic rate Attacks of tiredness/ fatigue Fall asleep easily FAMOUS ENDOMORPHS MALE examples of endomorphic actors include: Rusell Crowe John Goodman Jack Black Robin Williams Danny DeVito FEMALE examples of endomorphic singers and actresses include: Jennifer Lopez Beyonce Shakira Sofia Vergara Marilyn Monroe Oprah Winfrey Sophia Loren Rosanne Queen Latifah Kate Winslet Minnie Driver Sophie Dahl Click here for images of some fellow endomorphs. ENDOMORPH PROSPECTS There is no way round this issue. Endomorphs will have a harder time losing weig ht. But lets be clear. No one is saying that endomorphs CAN T lose weight, but tha t they will have to work harder to lose the weight. Endomorphs do not have to be overweight. They simply require more determination than perhaps a mesomorph wou ld, to achieve the same goal. Endomorphs have to train hard and must eat healthi ly most of the time. Endomorphs gain fat quickly when eating the wrong types of foods because their metabolism can be unforgiving. They also find it difficult t

o lose weight through diet alone. The good news is that endomorph women are often thought of as voluptuous and sen sual because they go in at the waist, have large rounded breasts and have womanl y curves in all the right places when in shape, their curves create an allure li kened to that of Jennifer Lopez, Sophia Loren and other celebrated and famous bo dies. Some of the most beautiful women in show business today are endomorphs. In shape the female endomorph is unrivaled toned and fit whilst being soft, sensuo us and alluring. It s a wonderful paradox only the female endomorph can fully achi eve. And lets be clear, if you are a female endomorph trying to look like your p olar opposite an ectomorph (e.g. Kate Moss) a body type that possesses little fa t, little muscle and a small frame, producing a linear, narrow body shape. If yo u do manage to lose a lot weight (fat and muscle!) to somewhat resemble an ectom orph, it will never look as good on you as it will look on her. For her it is a natural state and she looks (and is) healthy, but you have beaten your body into submission, forcing your body to be >something it is not and you will most like ly look (and feel and be) gaunt, ill and tired, instead of radiant and glowing. It just doesn t work. Your goal should be to transform your body into the best it can be, not to reconstruct it into someone else s body. You can be incredibly slim , lean and toned. You can even be petite. But you can t be an ectomorph. Read more here about how much you can change yout body type. Male mesomorphs tend not to wish for an ectomorphic body, but a mesomorphic one. Most male endomorphs will find this entirely possible (with hard work!). Russel l Crowe is an endomorph who when in shape looks like an awesome mesomorph. Let h im be your example of what can be achieved through training and what happens whe n you stop training and eating clean. ENDOMORPH WORKOUT & NUTRITION PLAN Along with carefully monitoring their fat intake, endomorphs should combine an i ntense cardio regime along with a moderate weight-training program to see maximu m results for their efforts. Endomorphs should avoid crash dieting. This will on ly slow down your already sluggish metabolism further and make your body cling t o its fat reserves harder. Though metabolic rate may be determined by genetics, through training and nutrit ion, endomorphs can speed things up. Catch is: Food is not consumed according to how you feel, but what works best for you. No cheating allowed. Training is not negotiable. You must do it regularly and frequently, whether you feel like it o r not. For the endomorph to achieve their dream body, they must follow their pro gram with military precision. Endomorphs tend to do well on low-carb diets as ma ny endomorphs are carbohydrate sensitive. No junk foods. No vegging out. This me ans you have to find a way to adopt these changes and turn it into a lifestyle t hat suits you that you can maintain and enjoy. You d better learn to enjoy it, if you want to achieve and keep that lean body! If you want to tailor your exercise and nutritional program to your body type, T om Venuto s take on weight loss is worth investigating. Tom s comprehensive weight l oss guide Burn the Fat, Feed the Muscle (BFFM for short) tackles body types and al lows you to adapt your weight loss program to your body type. The endomorph body type is examined in-depth, metabolism is discussed and solutions are offered. T om explains: How eating incorrectly for your body type can leave your body starved for calori es, triggering a switch into fat storage mode exactly what you DON T want. That no matter how perfectly you follow a diet, if it s not right for your body ty pe, you will not burn fat. Why a diet that works for your friend, might not necessarily work for you. Why o ther people can cheat on their diet and still lose weight, while you stick to yo ur diet but still have seen virtually no results. In BFFM, macronutrient ratios, food types, calorie requirements, resistance trai ning and cardiovascular exercise strategies are tailored to the endomorph body t ype, with the goal of transforming the flabby endomorph physique into one that i

s lean, slim and toned. Tom Venuto has this to say about endomorphs: Burn The Fat is not one diet because one size does not fit all. It s three diets, e ach one designed to suit the goals and body type of each individual. He goes on to say that: BFFM, is one of the few programs that devotes attention to metabolic individualit y and body typing for maximum results. In particular, you ll want to look at chapt er 5 of BFFM, titled, Metabolic Individuality and Your Body type: Doing Your Bes t With What You ve Got .I know many people get frustrated with their less than opt imal genetics, but I guarantee you, genetics are not a reason that you don t reach your goals. You only fall short of your goals if you fail to adjust your progra m according to your genetics. How to Lose Lower Belly Fat 10 Exercises to Tone the Lower Belly

Email Print The lower belly is one of those seriously frustrating body parts, and it s not eve n an entire body part, it s part of a body part the lower bit of your tummy. This vexing semi-body part is the bane of anyone who s lost weight, toned up, put in th e hard work, done everything right, but just can t seem to shift that lower belly bulge. Arrgh! That little belly bulge standing between you and a flat tummy. It is a tricky problem, but a fixable one. There are 3 causes of the lower belly bu lge: 1. BELLY FAT Belly fat is the most obvious and common cause of the lower belly pooch. Body fa t is a funny thing. Unlike muscle that you can target and make bigger exactly wh ere you want to, you cannot do the same with fat. There is no exercise you can d o that burns fat in the specific area you want. You just can t. While it is immens ely unfair, it is as it is. When you lose fat, your body decides from where it w ants to lose it and in which order. If we could gain and lose fat where we wante d, plastic surgeons would be out of business and breast enhancement (more fat) a nd liposuction (less fat) would be redundant. But alas, these are the two most p opular surgical procedures in the US (along with rhinoplasty). So there you have it. You can t decide that you re going to lose fat from everywhere but your chest (if you re a woman) or that you specifically want to lose fat from your belly. The lower belly can be one of the last areas from which people lose fat and because of that it appears to be stubborn fat. This is especially true for women, as women are hormonally predisposed to store fat in the lower belly a rea and thighs. But shifting these last few pounds is like shifting any other, y ou need to control your calorie intake and exercise. If you re not seeing results, you may need to implement a new workout routine, step up your efforts or get a little stricter with your diet. High intensity interval training works particula rly well in shifting stubborn fat. Read this article on how to lose stubborn fat . As with everything, there s always and exception to the rule. There is one thing you can do (apart from liposuction!) to help you lose fat speficically from you r belly change your diet. Research show that eating certain foods can specifical ly cause you to gain belly fat or lose belly fat. Read this belly fat diet artic le. 2. POSTURE Posture can make it seem as though you have a problem with lower belly fat. In f

act, your belly bulge may be due to your pelvis being tilted too far forward and downward, causing your lower back to over arch and pushing out the lower part of your belly. So it makes your belly look bigger than it really is, and it als o makes you shorter. Even if you re super lean and have very little belly fat, if you have an excessive anterior pelvic tilt, your lower abdomen will protrude. Th ere are stretches that for an excessive anterior pelvic tilt as this video demon strates. However, if you suspect this may be a problem, your best course of acti on is to see a health professional for diagnosis and treatment. 3. LOWER ABDOMINAL MUSCLES Your lower belly may be pouching out because of under-developed abdominal muscle s. Your transverse abdominis, a deep abdominal muscle that wraps around the tor so, helps stabilizes your back and also pulls your waistline in, making you look smaller and your stomach flatter. This muscle effectively acts as a corset pull ing you in. Standard ab exercises like sit-ups and crunches aren t going to cut it because they mostly target the upper abs. Working your lower abs and deep abdom inal muscles will pull you in and slim you down, as well as tone and define your lower belly area. Here are 10 amazing exercises that target the lower abs. LOWER AB EXERCISES 1. ROLL UP EXERCISE MOVEMENT (Exercise Video) Lie on your back with your legs straight on the ground. Extend your arms over and behind your head to the point just before your torso s tarts to lift off the floor. Your torso should be in contact with the mat. This is your starting position. Inhale, curling your upper body off the floor and reaching your arms toward the ceiling, exhale about halfway up, continuing rolling forward reaching all the wa y to your toes. Inhale, reversing the movement and exhale half way through the movement to retur n to your starting position. 2. STRAIGHT LEG RAISE EXERCISE MOVEMENT (Exercise Video) Lie on your back with your legs straight, lock your knees and push the small of your back down to the ground. Point your toes towards the wall, and place your h ands under your butt with your palms facing down. This is your starting position . Inhale and raise both your legs straight up towards the ceiling, until they form a right angle with your torso. Inhale and tighten your abs. Exhale and slowly lower your legs to just above the ground (approximately 4 inch es you want to lower your legs as much as you can without lifting the small of y our back. You want to keep the small of your back pressed to the floor. Repeat 1 0 times. 3. HIP LIFT EXERCISE MOVEMENT (Exercise Video) Raise both legs up toward the ceiling so that they are perpendicular to your tor so and steady yourself by extending your arms out away from your sides on the fl oor with your palms facing downwards. This is your starting position. Inhale and pull your belly button in to your spine. Curl your hips toward your t orso as you exhale, lifting your hips a few inches off the floor keeping your le gs straight. Breathe in as you slowly lower your hips to the ground. Repeat 10 times. 4. REVERSE CRUNCHES

EXERCISE MOVEMENT (Exercise Video) Lie your back with your knees bent at 90 degrees. With your palms facing down, p lace your arms by your sides for support. This is your starting position. With abs contracted and your back pressed into the floor, curl your knees toward s your chest as your exhale, your butt may also lift off the floor. As you inhale, slowly and with control lower your legs until your feet almost to uch the floor. 5. SCISSORS/ FLUTTER KICKS EXERCISE MOVEMENT (Exercise Video) Lie on your back with your head and shoulders lifted off the floor and your hand s behind your head if you need some support for your neck. With both legs exten ded and toes pointed lift your right leg off the floor so that it is perpendicul ar with your upper body (keep your lifted leg as straight as you can) and raise your left leg just a few inches off the ground. Quickly and with control swap leg positions: Drop your right leg swiftly down so that it hovers a few inches off the ground and simultaneously raise your left l eg up towards the ceiling. Without pause, alternate back and forth. Up and down on each leg is one repetiti on. Aim for 6 8 repetitions. 6. V-SITS EXERCISE MOVEMENT (Exercise Video) Sit with your feet lifted off the ground and your knees bent into your chest. Pl ace your hands on the floor just behind your bottom. Engage your core by pulling your belly button into your spine. This is your starting position. With control, lean your upper body right back and at the same time extend both l egs straight out. Return to the start position. That s one repetition. Aim for up to 3 sets of 10 reps. Keep your abs engaged during the movement. If this move is too challenging, inst ead of extending your legs, keep your knees bent as you lower and raise your upp er body. 7. FULL PLANK TWIST EXERCISE MOVEMENT (Exercise Video) Start in the plank position with your feet together and your weight shifted back . This is your starting position. Slightly bend your elbows and bend your right knee, bringing it across in the di rection of your left elbow. Your hips should turn with you. Return your right leg to the plank position and repeat with your left leg. That s one repetition. Aim for up to 3 sets of 10 reps. Tip: For maximum effectiveness, imagine that is your abs that are drawing your knee up and across your body. 8. NAVASANA BOAT POSE EXERCISE MOVEMENT (Exercise Video) Sit down, bend your knees and lift your feet off the ground, balancing on your t ailbone and sits bones (the bones under the flesh of the butt which you sit on). Beginners, grab your hamstrings (just below the knee joint) with both hands and lift your feet a few inches off the floor. If you are more advanced lift your feet off the ground so that your lower legs a re parallel with the floor. Extend your arms on either side of your knees, so th at they are parallel with the floor. To make this move more challenging, bring your lower legs up, so that your legs

are as straight as possible without rounding your back, so that your body forms a v-shape. Hold this position for about 30 seconds (increasing the time as your get stronge r), relax, repeat 5 times. 9. DOUBLE LEG CIRCLES EXERCISE MOVEMENT (Exercise Video Beginner) (Exercise Video Intermediate) Lie on your back and with your knees locked raise your legs straight up, thighs together, so your legs are pointing at the ceiling. Place your extended arms wit h the palms of your hands facing down, by your sides for support. Your back shou ld be flat. This is your starting position. Keeping your legs extended, with your feet draw an imaginary small circle, appro x. 12 inches in diameter, slowly and with control. One circle is one repetition. Alternate between clockwise and anti-clockwise circles. To make this exercise more challenging, draw as big a circle as your can, starti ng from directly above your hips to brining your legs as low to the ground as yo u can, while maintaining control and good form. Tip: If you can t keep your legs straight, you may first need to improve the flexi bility of your hamstrings before performing this exercise. 10. RUSSIAN TWIST EXERCISE MOVEMENT (Exercise Video) Sit with your knees bent and lean back your torso about 45; you should feel your core become engaged. Make sure your back is flat, straighten your spine and exte nd your arms straight out in front of your chest. Balancing on your tailbone, sl owly raise your feet off the floor. This is your starting position. Slowly and with control, twist at your torso, rotating your shoulders as far to each side as you comfortably can. Turning from one side to the next is one repet ition. Lean back further to make this exercise more challenging. You may to extend your legs out further to counterbalance your upper body. To avoid back pain or injury keep your back straight, move with control and avoi d over-rotating. How to Get Rid of Cellulite The Sexy Summer Legs Diet

Fond of food? Maybe you call it cottage cheese. Or orange peel. Love your bed? T hen perhaps you affectionately dubbed it mattress skin. Or hail damage if you re i nto meteorology and don t mind your ego being given a thorough thumping. Let s not e ven get into all the different names doctors have for it but to paraphrase Shake speare, cellulite by any other name would vex as much. Who gets cellulite? If you don t suffer it, lucky lucky you. Be grateful, for you are the exception. T o everyone else, be consoled by the fact that you are the rule. Cellulite is tho ught to affect a mind-boggling 90% of women and even men don t escape it s clutches (10% are afflicted). And that s the crux of it, whether you re a size 6 or 16, size has little to do with it. Skinny supermodels have it, super fit athletes have it , even twenty-year olds have it. But in the same breath, there are women carryin g a fair amount of extra weight, without a single dimple (or even stretch mark!) to be found anywhere. Cellulite isn t so much a fat problem, as it is a skin prob lem. The type of fat that makes us fat, isn t the same kind as the fat that causes cellulite. Yes, carrying extra weight can make it worse, but it s not the root ca use.

And if you didn t already know, cellulite not only afflicts the thighs and butt, b ut also the knees, the belly and even the upper arms. In some women cellulite is immediately obvious with conspicuous areas of lumpy skin, deep dimples, and cre ases, while in others cellulite is only noticeable when pressing the skin. What causes cellulite? Despite the fact that it can send the most composed of women into a tizzy, cellu lite is purely a crisis of looks, not one of health. In terms of what precisely causes cellulite, science doesn t have clear answers for that yet. Most likely the re are a cascade of causative factors not one simple trigger. Genetics, hormones (particularly estrogen), extra weight, smoking, stress, poor diet, high alcohol consumption, and lack of exercise are thought to instigate, contribute to or ex acerbate cellulite. However, cellulite is treatable, even if genetics are involv ed. Just because you have a genetic predisposition to cellulite, doesn t mean you have to actually develop cellulite. There is a lot you can do to treat, reduce a nd/ or prevent cellulite. And if you currently do not suffer cellulite, it may b e because you do not have cellulite yet. It s worth remembering that cellulite is estimated to affect 90% of women, which means that if you don t suffer with cellu lite you should assume that someday you will, and take steps to prevent it. It m ay be clichd, but it s true: prevention is better than cure! HOW TO GET RID OF CELLULITE There are a dizzying number of anti-cellulite products on offer, with most cellu lite remedies targeting the skin directly creams, lotions and other potions, mas sage, lasers and liposuction. Yet so far most of these treatments haven t shown to offer long-lasting results, if any results at all. And analyzing the triggers, it makes sense. None of these treatments are addressing the root cause of cellul ite, at least not in any meaningful and lasting manner. To treat cellulite, you have to start from within. In other words, don t just treat the symptom, treat the cause. Feeding and repairing your skin from within can reduce, eliminate and pr event cellulite in several ways: Strengthen blood vessels/ boost circulation. This is a key step in reducing cell ulite, as blood vessels are the pathways by which nutrients important for health y skin reach the dermis (the layer of skin which is damaged, causing cellulite). Strengthening blood vessels and increasing blood flow helps to nourish skin cel ls and help remove toxins. Promote the production of collagen, elastin and healthy connective tissue. The r eason collagen is so important is because healthy, youthful looking skin depends upon it. Collagen found within connective tissue is the main structural protein of the skin and when it becomes damaged, it s not pretty. Firm, strong and health y collagen provides structural support. It prevents fat cells from breaking thro ugh the lower layer of skin (where it belongs) and reaching the top layer of the skin where they cause the skin to become lumpy and uneven. Hydrate and lock water into cells. Hydrated cells are strong and firm, and act a s barrier stopping fat cells from pushing to the top of the skin where they beco me visible and cause dimpling associated with cellulite. Prevent and repair free-radical damage, which can damage skin, predisposing it t o cellulite. Decrease inflammation, which if prolonged (chronic) can cause free-radical damag e and cell wall deterioration, increasing the likelihood of cellulite. Rebuild cell walls. Stronger cells walls means your cells are better able to kee p water in and remain hydrated. CELLULITE BUSTING SUPERFOODS Food plays a major role if you want to beat cellulite once and for all. And grow ing numbers of experts agree. According to a Dr. Oz survey, almost 90% of dermat ologists surveyed believe that what we eat affects the appearance of our skin. E

xperts believe that the following foods can help improve or prevent the appearan ce of cellulite. 1. WATERMELON You know that you need drink sufficient water, but did you know you should eat y our water too? In fact, eating water is better than drinking it. Water in food i s chemically different than water consumed as a beverage. Not only is it rich in nutrients, it also leaves the stomach more slowly, helping you feel fuller for longer and aiding weight loss. Eating foods with high water content such as melo n improves skin hydration, keeping cells functioning at their peak level, plumpi ng skin and preventing dimpling. Watermelon and cucumbers are 97 percent water. Other foods rich in water are watercress, zucchini, tomatoes, spinach, onions, l ettuce, grapefruit, aubergine, cauliflower, carrots and broccoli. 2. TOMATOES This time convenience trumps fresh. Tomato paste/ ketchup contains high levels o f a substance called lycopene, higher than you d find in fresh tomatoes. Cooked to matoes also boast greater levels of lycopene than raw tomatoes. Why does it mat ter? Because according to research, lycopene can help strengthen the skin by pre venting the breakdown of collagen, thereby helping to preserve and maintain the structure and resilience of skin. Collagen acts as a barrier in the skin, stoppi ng the fat cells below from reaching the top layer where they cause cellulite. L ycopene may further improve the appearance of the skin by acting as a natural su n block, helping to protect against UV-induced sun damage such as sunburn and su n-induced aging. Other foods rich in lycopene tend to be red in color and include tropical fruits watermelon, pink grapefruit, pink guava and papaya. 3. WHITE TEA Research from Kingston University shows that white tea can help reduce the break down of elastin and collagen, both of which play an important role in maintainin g the integrity of the skin and preventing cellulite. By protecting this layer o f connective tissue in your skin, you are helping to keep the top layer of skin overlying your fat layer healthy and thick, preventing the out-pouching of the u nderlying fat cells, and reducing cellulite. White tea also has great antioxidant and anti-inflammatory properties, further h elping to reduce cellulite. 4. EGGS Eggs are very rich in substance known as lecithin, which make up an important pa rt of our cell walls. Lecithin helps regulate the nutrients entering and exiting our cells and also helps make them water-tight. If eggs aren t your thing, other rich sources of lecithin include soy-based foods (e.g. tofu and soy milk) and legumes (e.g. peanuts). If you feel you re not consum ing sufficient lecithin-rich foods, you can try supplementing with soy lecithin granules. 5. BLUEBERRIES Bursting with flavor, blueberries boast a bevy of health benefits that derive fr om the blue pigment (called anthocyanins) and which give blueberries their color . Not only a tremendous health food, blueberries are also a boon to anyone fight ing cellulite. This cellulite-busting superfood acts by several mechanisms to cr ush cellulite. Anthocyanins work alongside Vitamin C (also found in blueberries) , to encourage collagen fibers to link together in a way that strengthens the co nnective tissue matrix, which strengthens the skin. Anthocyanins also help to re duce the breakdown of collagen and protect collagen from oxidative damage. All in all blueberries help keep collagen strong and healthy, which means it is able to do its job of providing the skin with structural support, promoting thic k, strong and dimple-free skin. Other fruit rich in anthocyanins are cherries, b lackberries, and raspberries. 6. OILY FISH Oily fish is an excellent source of amino acids (the building blocks of protein) , which help strengthen cell walls and attract water into the cells. Amino acids are also important because they are needed by the body for collagen production. Another benefit is that protein is filling and helps keep blood sugar levels st

eady, meaning it s easier to lose weight, which can reduce cellulite. Amino acids are also needed to build muscle, which along with fat loss, improves the appeara nce of cellulite. Increasing muscle mass has the added bonus of boosting metabol ism further aiding weight loss. Everything is connected this is a vicious cycle of the good kind! Another cellulite buster found in oily fish is of course healt hy essential fatty acids, which help to hydrate cells and keep them watertight, reducing cellulite. Other great sources of protein are other types of fish, lean meat, cheese, milk, eggs, and beans. 7. FLAXSEED OIL Flaxseed oil is rich in omega-3 and omega-6 fatty acids, which help to hydrate c ells by drawing water into dehydrated cells and work to keep water in by rebuild ing cell walls. The body is unable to make these fatty acids. Therefore it is im portant to consume them in your diet. Essential fatty acids don t just help get ri d of cellulite, but possess a multitude of health benefits, with research sugges ting they play a role in preventing some cancers, reducing high cholesterol leve ls and improving heart disease. Dress your salad with flaxseed oil or sprinkle flaxseed on oatmeal, cereal and y ogurt. Other foods rich in essential fatty include olive oil, walnut oil, flax, sunflower and hemp seeds, raw nuts and oily fish. 8. SPINACH Spinach is rich in several key vitamins that help fight cellulite. Spinach has h igh levels of B vitamins, which essentially act as a facilitator B vitamins are needed by the body to effectively & optimally use other cellulite-fighting nutri ents. Spinach is also a great source of vitamins A and C with help to increase c ollagen production. Another cellulite busting vitamin, is vitamin K, also found in spinach, which promotes healthy circulation. Other excellent sources of the B vitamins are wheat germ, whole grains, brewer s y east, poultry, fish and eggs. 9. BRAZIL NUTS Brazil nuts contain high levels of an essential mineral called selenium. In fact , Brazil nuts are one of the richest dietary sources of selenium. Selenium plays a role in achieving healthy skin, by protecting skin quality and elasticity. Th e body uses selenium to make selenoproteins, which work like antioxidants preven ting damage to cells by fighting and neutralizing damage-causing free radicals, thereby reducing or preventing cell damage and thusly cellulite. Other dietary sources of selenium are kidney, tuna, crab, and lobster. 10. PINEAPPLE This cellulite buster packs a punch, boasting vitamin C which stimulates the pro duction of collage, vitamin K which improves circulation, as well as a substance called bromelain. Bromelain, a complex mixture of enzymes, is thought to posses s strong anti-inflammatory properties, which helps reduce cellulite and also imp roves circulation. Bromelain is found in all parts of the pineapple, and is espe cially concentrated in the stem. How to Lose Weight & Keep it Off!

You want to get fit, lose weight, increase muscle definition and generally feel better. That s great, but before you even bother reading on, ask yourself how much you want it. Is it just a fleeting fancy? You wish you d look and feel better, bu t how many people really ever lose weight and keep it off? Is it just the time o f year? A New Year s resolution that you ll forget in a couple of weeks? WHAT S YOUR MOTIVATION?

It s important you ask yourself what you re really doing, what it is you want to ach ieve and that you be truthful with yourself. Anything else and you re just wasting your time. Find out what it is you want and why you want it, because whatever i t is that is driving you to get fit, healthy and lose weight is the motivator yo u will have to call on when the initial excitement wears off, you are discourage d and deflated by a couple of set-backs, and the going is getting tough. Anyone can lose weight and even keep the weight off. But, it requires planning, effort, and a willingness, belief and determination to succeed. The fact is, los ing weight isn t complicated, but it is hard. Maintaining that weight loss isn t com plicated, but it is even harder. Figure out why you want to get fit or lose weig ht. Ask yourself if you are willing to put in the work to keep off the weight yo u ve lost. Because weight loss doesn t just stop at losing weight, it never stops. T he honest truth is that you could pretty much lose weight on any kind of weight loss plan (how long you ll last is another story) that employs a calorie deficit, but research shows that the only way you ll ever keep it off is by permanently cha nging your lifestyle habits to healthier ones. A LITTE FORETHOUGHT PLAN AHEAD This time don t just think about losing weight, have a plan for what you re going to do once you ve lost it. Because that s where almost everyone goes wrong, and that s w hy almost everyone who loses weight gains it right back. Whichever way you choos e to lose weight, slowly start making preparations to maintain that weight loss. Research on people who were trying to learn new habits such as eating healthier and going running, found that on average it took 66 days for the behavior to be come unchangingly automatic. In other words, forget the 28 days you ve heard it ta kes to form a new habit, you need to work hard creating a healthy lifestyle for at least another 2 months after you ve lost weight. Instead of just going to some exercise classes, try taking up a new sport like r unning in which you can progress and have an ultimate goal such as running a mar athon, a half marathon or a 5-K. It ll mean you re learning a new activity and have a concrete target so you will feel a real sense of accomplishment, and all the w hile you re losing weight. Also, taking up a sport like running will see you throu gh weight loss to weight maintenance. You won t just be running to lose weight, bu t also because you enjoy it, have become good at it and like participating in ev ents. Following something like a beginner running program, which guides you thro ugh walking to jogging to running, allows you to break down your goal into small er more manageable stages. Having a long-term plan helps you to avoid feeling ov erwhelmed and that all-or-nothing mindset. And if you fall behind, you can deal with it easier. Once you get the hang of healthy lifestyle changes they become just that, a life style not a chore or an inconvenience. You actually get to learn how to prepare food that is nutritious, tasty and not jam-packed with calories. You ll get to the point that if you haven t exercised for an entire week you start to feel those wi thdrawal symptoms you always hear those crazy fitness fanatics talking about. Yo u ll get to the end of that beginners running program you ve attempted 5 times, but never finished. You re a runner and look great in your workout gear. You no longer are intimidated by going into the gym, you don t have to learn the same exercise for the umpteenth time, because you found what you are good at and you re awesome at it. MAKE IT REAL Turn the goal of wanting to lose weight into a reality. To lose weight and keep it off, you need to turn your wanting to lose weight into something tangible phy sically and emotionally. Too often people are entirely detached from the process of losing weight; it s why it is so easy to give up. People tend to see losing we ight and getting fit as some kind of static, unemotional event. Something that c an be compartmentalized. A different, separate part of your life. But it s not lik e that at all. Not if you re serious. A healthy lifestyle impacts almost all areas of your life in a good way.

1. EMERSE YOURSELF To successfully lose weight you need to immerse yourself in it. You need to get engrossed in exercising and learning how to eat better. If you don t know how to a lready, learn how to cook food that is tasty, but healthy and lower in calories. Learn the calorie content of your favorite foods. You ll be shocked. Learn which exercises you like and don t like. Be proactive. If your dream city was Paris and that trip was upon you, you d already know everything there was to know before you got there, wouldn t you? Similarly, if you want to be slimmer and fitter, then ge t interested. 2. SPRING CLEAN Start by cleaning out all the unhealthy, high-calorie foods from your kitchen, t hat includes your secret stashes, wherever they may be. Throw out all the crap. It makes cravings much easier to deal with. If you don t have it to hand, you can t eat it. Let s face it, you make the decision to eat cookies, chocolate or whatever your drug of choice when you buy them in the store, not when you grab it from t he cupboard. And whatever you do: Never go grocery shopping hungry. 3. FIND OUT WHY To keep weight off you also need to address why you are eating more than your bo dy needs. If you re eating high calorie foods such as chocolate because you find t hem comforting and calming, replacing them with healthy food options such as sal ad isn t going to last long. You need to find a better way to feel comforted and r elaxed. If you re struggling with your eating habits a great book to read is Intuit ive Eating: A Revolutionary Program That Works . 4. WRITE DOWN YOUR GOALS This makes it more real. It s not just an idea in your head. Make a list of what y ou re setting out to achieve and the reasons why. You can stick this list on the f ridge or somewhere you ll see it regularly. You can add fuel to your motivation by inspiring yourself with fitness images that grab your attention. We re spending i ncreasing amounts of time online and as such a great way to remind yourself of y our motivations is to use a website such as Pinterest, which is very much image driven and has an overall positive and inspirational vibe. They can be incredibl e tools to keep you motivated and find like-minded folk. Pinterest, for example, is a fantastic visual tool, in which you can collect all the things that inspir e you in one place, be they motivational quotes, fitness routines or images of a thletes and other fit people. These visual reminders can help keep you on the st raight and narrow. 5. SOCIAL NETWORK Have a support system in place. Choose friends and family who you can talk to, w ho are supportive and will make you accountable, which will help keep you on tra ck. When you re facing temptation, feel disheartened or want to give up, having th e encouragement of friends who are cheering you on can help you get through. If you don t have family or friends who can cheer your efforts, think about joining a weight loss support group. Having an exercise buddy is another great source of support. Research shows that having a friend you can exercise with, helps you s tick to your exercise routine. 6. EMOTIONALLY REAL Make getting fit and losing weight emotionally real. If you re not emotional invol ved, it s easy to give up. You need to turn up the heat on yourself. You need to m ake it uncomfortable staying the same. It s the only way we really ever change. So , instead of waiting for someone to say the exact wrong thing to you, for someon e to treat you incredibly badly or for some life-changing event to happen to you , make it uncomfortable for yourself. Mentally gather together all the times you v e been treated badly, have been expected to failetc. and turn it into something that drives you forward. It doesn t matter if it happened in 5th grade and it real ly hit anerve, and feels almost as raw then as it does now, or if it happened ye sterday. Have a, they thought I couldn t do it, but I did and I will attitude. Every time someone puts you down or makes you feel inferior, channel it into somethin g positive. It s no bad thing to have critics, naysayers and competitors. Often a

foe can drive you to your goal where a friend could not. Would there be a David , without a Goliath? Equally, imagine reaching your goal and use that as impetus to keep you going. Some days you ll be mad and you ll have an I ll show them mind-set, other times you ll just be looking ahead. It just makes sense to cover all your ba ses. If these emotions are strong, they ll help you prevail in your weaker moments when you want to give in to bingeing on pizza or skipping another workout. LAST, BUT NOT LEAST Be mentally ready and up for a challenge. Because, weight loss is a challenge. Y ou can t dread what lies ahead; otherwise you ll fall by the wayside at the first hu rdle. You need to have a can-do, bring-it-on attitude. That way you ll be looking for solutions when you face setbacks, not excuses to quit. The great thing about getting fit and making your body strong and healthy is tha t everyone is in the same boat. It s a great leveller. Poor, rich, ivy-league educ ated, high-school drop out, old or young. No one can do it for you. Money can t bu y you strength, fitness or health, nor can power. And that s what makes this great . Your body and what it can do is entirely down to you. As Nike co-founder Bill Bowerman says, If you have a body, you are an athlete. So use it. Home Body type Personalize Exercise for Body Type: Cardio Personalize Exercise for Body Type: Cardio

ENDOMORPH EXERCISE PLAN Cardiovascular regimens anything from swimming, running and cycling are essentia l for endomorphs to lose weight. For maximum fat loss, aim for 45-60 minutes of cardio work, 5 to 6 times a week at a moderate high level. Your cardio workouts should generally be done at the same time each day to get your metabolism revved up. Time and time again, it seems that running is the most efficient way to wei ght loss. It is worth giving this a shot, even if you have never run before. If you are a beginner start with walking, work your way up to jogging and then runn ing. If you can, try interval training, where you can incorporate all three. How ever, at the end of the day, do what you enjoy, since the key to permanent weigh t loss is consistency. Remember, before starting a new exercise program, have a discussion with your do ctor about types and levels of activity. Your doctor can advise you on any limit ations or restrictions you may have. For maximum calorie burning, running is the probably the best option for weight loss. Whether you are running outside or on a treadmill, it simply is the best e xercise because you are burning calories, as well as strengthening your legs and heart. Running will get you nice and lean. For those with bad knees, the ellipt ical machine is a good choice. However, most important is choosing a cardiovascu lar modality or modalities that you enjoy. Types of cardiovascular exercises inc lude jogging, sprinting, power walking, cycling, hiking, swimming, spinning and aerobics classes. The key to efficient weight loss is to avoid your body adapting to your weight l oss program, whether it is your nutritional or exercise program: vary the mode, vary the place you train, vary the workout, vary the time of day, vary the inten sity of the workout, vary the duration, vary as much as you can. The body senses stress and adapts as quickly as possible, your body starts to ad apt to your exercise routine. When it begins to adapt, you stop seeing results. You burn less calories and tax your muscles inefficiently. It doesn t take long fo r you to start questioning little to no results from your 45 minute elliptical r ide five times a week. However, once the training parameters change, the body mu

st re-adapt, thereby accelerating your progress. If possible change your exercis e routine every three to four weeks. MESOMORPH EXERCISE PLAN It is important for mesomorphs to control their body fat percentage. It is easy for a muscular person to lose sight of their size and not notice that they have lost muscle and gained fat. For male mesomorphs, half of your exercise should be cardiovascular and the other half should be resistance training. The cardiovasc ular exercise will keep body fat down and maintain muscle tone. Female mesomorph s should focus most of their efforts on cardiovascular exercise. If you have mus cular thighs you can read what to do about it here. Cardiovascular exercise will help you to burn calories and tone your upper and lower body. You should aim for at least 4 sessions a week, for 30-60 minutes at a moderate to high intensity to achieve and maintain a lean physique. ECTOMORPH EXERCISE PLAN Since you are unlikely to need to lose a lot of weight, it best for you to simpl y do cardio to keep healthy, increase your stamina and perhaps get rid of some o f the wobbly bits. This means 3/ 4 sessions of cardio a week for 20 30 minutes. If you don t want to lose weight, avoid high-impact sports such as running. Try sw imming, skating, walking or stretch classes. How to Get Skinny Legs & Thighs

For you to acquire great lean and slim legs you must go beyond a few simple leg exercises and instead adopt a routine to achieve a combination of fat loss and i mproved muscularity and flexibility of your legs. If you want slim legs, make su re that you have read how to lose stubborn fat first. Also, learn about how to s lim calves here. Generally, women s legs and thighs start to get skinny around a body fat percentag e of 18%. For your thighs (especially your inner thighs) to become leaner, thinn er and tighter and cellulite free, your overall body fat must be reduced through a combination of proper nutrition, exercise and consistency. Your nutritional p lan must include frequent healthy meals and snacks to control blood sugar levels (5 small meals a day) and a slight calorie deficit. How much you are able to sl im down your legs will depend on your body type, i.e. whether you are an endomor ph, mesomorph or ectomorph. Honestly? For women to get to the point where their legs/ thighs are slim and ti ght, with no cellulite, they must put in perspiration and persistence. No one ca n do it for you. A great body does not come easily to anyone, not even those who seem to have it all and make it look easy. It isn t. The hardest part perhaps is focus. There will be times when you get bored and times when you feel like givi ng up, because the results you were expecting are not forthcoming. This is a tes t of your determination; of how badly you want it; of staying the course and of keeping your eyes on your goal or of giving up. The choice is yours. HOW TO GET SLIM LEGS & THIGHS 1. DIET FOR SLIM LEGS & THIGHS 1. 2. 3. 2. Determine caloric requirements Low carb nutritional plan Frequent small meals CARDIOVASCULAR EXERCISE FOR SLIM LEGS & THIGHS

Try doing 5 days per week of cardiovascular exercise. Your exercise routine shou ld include 30 to 45 minutes of aerobic exercise (moderate intensity) and interva

l training, which you can do on alternate days. HIIT (high intensity interval tr aining) is incredibly effective at getting rid stubborn fat. If you can, add som e circuit training into the mix. This will strip the fat off your legs and devel op shapely muscle for fantastic definition. If you feel you have overly muscular legs, avoid interval training and stick to long duration cardio instead. This w ill strip fat and even decrease the size of your leg muscle a little (read more about slim down leg muscle here) to develop leaner, smaller legs. However, most women need to increase leg muscle to increase the shape and firmness of the thig hs and get rid of cellulite. Generally only mesomorphic women have no need to in crease leg muscle, as they tend to already have muscular legs and any increase m ay cause bulky leg muscles. Try choosing exercises that directly use your legs, i.e. power walking, jogging, in-line skating, step machine, aerobic or spinning classes. The benefit is that you are burning fat, as well as developing your leg muscles. As your body fat d rops and you develop tight muscles in your legs, you will start to notice a lean er look. If you are already doing cardio that directly uses your leg muscles, in crease the difficulty and definitely add interval training to your workout. If you enjoy using the elliptical trainer to burn fat, make sure you are using t he elliptical trainer correctly to avoid building large thigh muscles. You shoul d sit back in your heels a little and stick your butt out as much as you can. Th is posture ensures that you target your butt, outer thigh and hamstring muscles, instead of your quadriceps. This will avoid building very large muscular thighs , as many inadvertently do on the elliptical machine (check out how to get skinn y thighs). A great program that is geared towards slimming down and looking fit, toned and defined, without looking bulky or overly muscular is Visual Impact. There s a prog ram for men (Visual Impact for Men) and a different one for women. Visual Impact for Women is for women who want to be slim and shapely. This program aims to in crease muscle tone, while reducing inches. If despite exercising you haven t been losing inches, you bulk up when you exercise, you feel you look more masculine o r you have mesomorphic characteristics this program is definitely worth checking out. It tackles the issue of wanting to get fit and lean without getting big or bulky head on and is focused on reducing inches and getting a feminine physique - that means a body that is firm but soft, lean but shapely. A woman s body is a complicated thing, it s full of contradictions. Thus, if you gain mass easily, you really need to look for a program that examines the issue AND is specifically w ritten for women. If you feel you are already overly muscular, Visual Impact for Women (check out the table of contents) also offers solutions on how to reduce muscle mass. Here s a description from one of the chapters (Introduction: Finally Someone is Li stening!) of Visual Impact for Women: Nobody seems to be listening to what the majority of women want. More women would rather look good in a bikini than look like muscular fitness models. I GET this yet most of the people in the fitness industry simply aren t listening. 3. EXERCISES FOR SKINNY LEGS & THIGHS A total body resistance-training program is vital (30-minute training session). Although you cannot spot reduce, you can choose exercises that target the muscle s in your problem area your legs. Thus, if you want to focus on a specific area, in this case your legs, you can create a special workout centered only on this or simply incorporate it into your current routine. You should not be worrying a bout flabby legs until you have reached a point in your weight loss program wher e you are VERY close to your target body fat percentage. If not, you should be f ocusing on total body fat reduction. Read more about thigh exercises here. Weight machines targeting the thighs such as the thigh abductor and abductor wil

l help increase firmness and tone and decrease cellulite. Expect results after 6 10 weeks. Your legs, like any muscle group, will adapt to the same routine over time, as y our body becomes more efficient at the movement (occurs after about 6 weeks). Yo u can continue to do the same exercises, but you need to change some parameter o f the exercise, i.e. increase intensity or weight, or add volume, increasing the difficulty. This also applies to your cardiovascular workout. The more experience and the less body fat you have, the more intense your progra m should be. Take your time with these exercises and focus on precise movement. Your goal should be to isolate your leg muscles and create a slight burn working your muscles. High repetition squats (15-20 reps), squats (inner thigh), lunges (legs and bottom) and step-ups are great exercises for your legs. Three sets is your goal. However, beginners should start by doing one set, intermediates two, and advanced exercisers three sets. Between sets, take a 1-minute break.Other e xercises are below: Cushion Squeeze Lie on your back with your legs bent and feet flat on the floor. Place a cushion between your knees When you inhale and contract your abdominal muscles. As you exhale, squeeze your thighs together without moving your pelvis. Hold this position for 5 seconds and slowly release and repeat 12-15 times. You can also perform the exercise sitting on a chair. 4. FLEXIBILITY: YOGA/ PILATES for Thinner Legs & Thighs Stretching and increased flexibility is thought to give legs a nicer, longer and leaner shape. Stretch before and after exercise and take a Yoga or Pilates clas s. Home Weight loss 12 Ways to Increase Metabolism 12 Ways to Increase Metabolism

Your metabolic rate is essentially a measure of the amount of calories you burn every day. The number of calories you burn varies and is influenced by several factors (rea d more about how to increase the calories you burn every day). Knowing what thes e factors are will allow you to: Manipulate the amount of calories you burn Avoid inadvertently burning fewer calories, i.e. help you avoid slowing down you r metabolism Will help you increase your metabolism 12 WAYS TO INCREASE METABOLISM The good news is that there are 12 ways by which you can increase your metabolis m! Food, exercise and other lifestyle choices have a significant impact on your metabolism. The more of these factors you are able to incorporate into your life style, the more you ll increase your metabolism and experience greater fat loss an d importantly permanent fat loss. 1. AVOID VERY LOW CALORIE DIETS On very low calorie diets, you are essentially starving yourself. While logicall y no one is able to maintain such a diet as part of a lifestyle change and those who do risk serious damage to their health, very low calorie diets generally do not work. Why? It triggers the starvation protection mechanism, which causes yo u to lose a lot of water weight, some muscle tissue and very little fat. How doe s it do it? Not knowing that McDonald s is only around the next corner, your body panics and takes some extreme protective measures to ensure your survival, which

appears to be in jeopardy since your body has registered that there is insuffic ient food around. Therefore, your body proceeds to protect its fat reserves in c ase things get worse later and uses muscle for fuel instead of fat. It also inst igates a number of complicated measures to decrease the amount of energy your bo dy needs for its essential functions. In other words it slows down your metaboli sm. Kinda counterproductive?! 2. EAT LITTLE AND OFTEN Eating around 6 small meals per day with each meal consisting of a combination o f protein, carbs and fat. On a calorie controlled diet you eat fewer calories th an normal. Therefore, you need to provide your body with food every fewer hours helps avoid triggering the starvation protection mechanism. Research suggests th at small, regular meals throughout the day, instead of one or two large meals, c an increase your metabolism. In fact, evidence shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day. Also, about 10% of the calories we burn each day goes on dig esting and absorbing food so the more times you eat, the greater this effect is likely to be. Small, but frequent meals should form part of your daily metabolis m-boosting plan. 3. INCREASE METABOLISM BY EATING BREAKFAST Breakfast ? break fast ? breaking the fast. Yes, you have been fasting through t he night. Therefore, especially when you are dieting you should eat something fo r breakfast to avoid triggering a slowdown in metabolism. You need not go as far as breakfasting like a king, but should definitely try eating a small breakfast at the very least. A low calorie meal replacement shake, fruit or cereal are op tions, though incorporate some protein into your meal. 4. INCREASE METABOLISM BY EATING PROTEIN- & FIBER-RICH FOODS Our body has to use energy to digest, break down and absorb the food we eat. Som e foods require more energy to break down than others. Research suggests that ap proximately 25% of calories in a protein-rich meal are burnt off. Your body has to burn more energy to digest protein than it does to digest fat or carbohydrate . Furthermore, protein will help build muscle and reduce loss of muscle mass tha t occurs on weight loss diets. Remember, muscle burns calories and increases met abolism. Therefore, a protein-rich diet acts to increase your metabolism by (1) requiring more energy for digestion than other foods and (2) by building metabol ism boosting muscle tissue. Make sure you choose low-fat protein options such as lean meat, skinless chicken and low-fat dairy products. Fiber-rich foods are al so excellent metabolism boosters. Fiber is not digestible, still your body works very hard trying to break it down. This uses up energy and increases metabolism in the process. 5. CARDIOVASCULAR EXERCISE There is no way to get around exercise. While calorie-restricted diet decreases metabolism, exercise increases metabolism. Exercise is the only way to truly get the most of calorie restriction. Where dieting results in loss of muscle, exerc ise increases muscle or at the very least during dieting stops the loss of muscl e mass. Exercise has short and long-term effects on metabolism.Exercise increase s metabolism for a hours after exercise and increases metabolism by increasing m uscle mass. High intensity interval training is the best exercise technique to i ncrease metabolism, as it has the greatest effect on metabolism and is incredibl y efficient. HIIT can burn an extra 100 to 200 after your workout. Increasing your metabolism is important consideration if you are trying to lose weight. Weight loss through dieting decreases metabolism and those who are susce ptible to weight gain (particularly endomorphs) tend to have a slow metabolism. Therefore, to lose weight and to maintain that weight loss it is vital that you

do what you can to increase your metabolic rate. Although there are a lot of things you can do to increase metabolism, there are also quite a few things you should avoid doing, which would otherwise slow down your metabolic rate. The list continues below from part 1. 6. BOOST METABOLISM BY BUILDING MUSCLE Muscle gain of just 5 to 10 pounds will increase your metabolism by approximatel y 100 calories. Therefore, cardiovascular exercise with resistance/ incline and weight training. 7. AVOID ALCOHOL Just as protein takes a lot of energy to digest alcohol takes the least. Almost all the calories in alcohol will go straight to your love handles. Furthermore, alcohol is the incredibly calorie rich intake can quickly add up to hundreds of calories. The calories in cocktails tend to be particularly high. Moreover, alco hol prevents fat burning. 8. INCREASE METABOLISM BY SPICING UP MEALS It does work! Spices such as chilli are thought to increase metabolism by up to 50% for up to three hours after eating, by increasing your heart rate. Just make sure that your spicy food choices are not calorie-rich . 9. SUPPLEMENT WITH FISH OIL Although much focus has been on green tea, as it is believed to contain antioxid ants that increase metabolism or at the very least stave off decreases in metabo lism, fish oil has shown much greater promise. Research suggests that the omega3 fatty acids (EPA and DHA), which are only present in fish oil, may may be able to dramatically increase metabolism. Fish oil may be able to increase calorie b urning by approximately 400 calories per day! For an effective supplement choose capsules that contain at least 300 milligrams of EPA and DHA total. 10. CONJUGATED LINOLEIC ACID CLA Although more research is still needed for more definite conclusions can be draw n, it appears that conjugated linoleic acid (CLA) may increase muscle mass and t herefore boost metabolism. 11. SLEEPING Yes, sleeping. Research suggests that insufficient sleep can cause weight gain. Lack of sleep appears to alter the levels of hormones Leptin and Ghrelin that pl ay a role in weight control by affecting appetite and energy regulation. The cha nges in these hormones increase hunger and appetite. Furthermore, significant ch anges in glucose tolerance and endocrine function also occur and hasten the onse t and increase the severity of diabetes, hypertension and obesity. Aim for 8 hou rs of sleep per night. 12. SAUNAS TO INCREASE METABOLISM Saunas may increase metabolism by about 20%. In the heat of the sauna the body w orks hard to cool itself, such that there is a substantial increase in heart rat e, cardiac output and metabolic rate similar effects to exercise, without the ph ysical exertion. Metabolism may stay elevated for hours after the sauna. Before you have a sauna, ensure you don t have any underlying medical problems that mean you shouldn t go in saunas or steam rooms. How to Lose Belly Fat

Excess belly fat is a common problem for both men and women. Unfortunately, it i sn t a problem that gets easier to manage as we get older. Indeed, after the age o f 30 we start to lose muscle and, because we move less, gain fat. Thus, it becom es increasingly harder to lose belly fat. Simply follow the guide below: 1. Causes of Belly Fat While constant overeating, i.e. consuming more calories that you burn, will lead to increases in body fat generally, and belly fat specifically, there are other reasons that can cause a big belly. Factors that can influence belly fat includ e gender, genetics, hormones, body shape, lifestyle and certain foods. An effect ive plan to lose belly fat must addresses the causes for why you are carrying mo re belly fat than you would like. Read more about causes of belly fat. 2. The best exercises to lose belly fat Exercises targeting the belly are not enough to help you lose belly fat. You can not target fat loss; you cannot lose fat from one specific area by thinking abou t it. It s like saying you don t want to drive to where you re going you want to telep ort there. It s not going to happen. Sit-ups, crunches and core work are not going to miraculously blast belly fat. If it did, a lot less people, would have a bel ly. Exercises like crunches do not target belly fat, they target belly muscle. T hey will make your muscles bigger, but that helps little if they are hiding bene ath a layer of fat. However, once you ve lost the belly fat, those exercises will pay off. But, the first step is to lose belly fat. Cardiovascular exercise will help you create a greater calorie deficit and incre ase metabolism helping you lose belly fat. Research suggests that interval train ing is one of the most effective methods of burning belly fat. Click hereto read more about exercise to burn belly fat. Read more about the best exercises to lo se belly fat. 3. Foods that can help you lose belly fat Belly fat is stored energy. Accordingly, to lose belly fat you have to lose ener gy or, to put it more simply, you have to burn more calories (energy) than you e at. There is no way round it, try anything else and you ll join the ranks of those who every year tries out the newest, craziest diet that promises everything and yield nothing. To lose belly fat you need to stick to a calorie controlled diet . However, there is much more you can do than simply reducing your calorie intak e to lose belly fat. There are certain foods that will help you lose belly fat, while other foods wil l actually increase belly fat. Foods that help burn belly fat are low in saturat ed fat and high in monounsaturated fat, such as olive oil, walnuts, and flax see ds. However, avoid refined grains, which increase belly fat, and choose whole gr ains instead. A diet rich in fruits and vegetables, preferably organic is ideal. Indeed, research shows that Mediterranean style dietis the best diet in aiding the loss of belly fat. Read more about foods that can help you lose belly fat. 4. Ab Exercises with video Belly exercises to strengthen abdominal muscles for a toned, flat and defined tu mmy. This will help fight belly fat and also stops the muscle loss that occurs d uring weight loss. The first step to six pack abs or a toned tummy is losing bel ly fat. Therefore, your first area of effort must be on fat loss. However, to ge t the abs you re after, once you ve reduced your body fat percentage you then need t o focus on MUSCLE. Building muscle. Go here fore 200 ab Exercises with video. 5. Weight Loss to Suit Your Body Type To lose belly fat as quickly as possible, to set the right targets, and to choos e the right exercises and diet to lose belly fat fast you need to customize your weight loss program to suit your individual needs. Therefore, determine you bod

y type to find out how easily you ll lose belly fat, and how easy you ll find it to build muscle. Having an understanding of your body type, will help you determine the best macronutrient ratio to help you lose belly fat. For example, some endo morphs lose weight more easily on low-carb diets, while others do better with hi gh-carb. Find out your body type. If you are a mesomorph you will be able to boast amazin g ab definition. If you are an ectomorph, you should be relatively light, as you have a light frame and are lightly muscled. Ectomorphs should be able to lose b elly fat relatively easily, but will have to put a lot of effort in gaining musc le mass and ab definition. Endomorphs will struggle the most to lose belly fat, and will have to work hard to achieve defined abs. Use the body type calculator to determine your body type. 6. Customize Weight Loss Use the: Body fat calculator to determine you body fat percentage and keep track of your weight loss. If your body fat percentage is high, then you may have higher level s of belly fat and it worth talking it through with your doctor. Ideally you sho uld get you body fat percentage measured professionally, e.g. at a fitness cente r/ gym or during a health check-up. Some universities also offer body fat analys is. Exercise calculator to determine how many calories you re burning during exercise Calorie calculator to find out your calorie requirements to lose weight. EXERCISES THAT ELONGATE YOUR LEGS 6 1 COMMENTS PRINT Jul 5, 2011 | By Jami Kastner Photo Credit Thinkstock Images/Comstock/Getty Images Pilates exercises can help elongate the muscles of your legs. Fluid and controll ed motions combine to stretch and strengthen the leg muscles during Pilates. Whi le no exercises have the ability to actually make your legs longer, by stretchin g and slimming your legs you can give them an elongated appearance. Consult with your doctor prior to attempting this or any new exercise program. LEG CIRCLES Leg circles will stretch your hamstring muscles while strengthening your hip fle xors, hamstrings and quadriceps. This combination of strengthening and stretchin g will help elongate your legs. Lying flat on your back with your abdominal musc les pulled in toward your stomach, lift one straight leg to point up to the ceil ing as your other straight leg remains flat against the ground. Keeping both hip s anchored to the ground, circle your straight leg in toward your opposite shoul der and then down as you inhale deeply. As your leg circles past your other leg, begin to exhale as you circle your leg back up to the starting position. Circle five times in that direction before switching directions. Repeat the same proce ss on the opposite leg. advertisement Sponsored Links Agoda ?????????????????? ????????? +160,000 ??????????????? ??????? ??????? ??????????????????? www.agoda.co.th SINGLE STRAIGHT LEG STRETCH An intense stretching exercise like the single straight leg stretch will help ke ep your leg muscles from bulking up. Instead, they will grow strong while lookin g longer because of the sleek muscle developing in your upper legs. Lying flat o n your back, pull both knees in toward your chest. Extend one leg straight out a bout 6 inches off the ground. Stretch the other leg straight up, grabbing the an kle of your raised leg with both hands as you elevate your head and shoulders of f the ground. Pulse your top leg in toward your torso for two quick beats, and t

hen keeping your legs straight, quickly scissor them to switch the leg that is e levated, again pulsing it for two beats. Complete five to 10 sets of these alter nating leg pulses. SIDE KICK SERIES 1 Roll over onto one side with your legs stacked on top of each other. First, work the front and back of your thigh with this elongating kick. Lift your top leg o ff your bottom leg and, keeping it straight, swing it forward for two pulses and then behind you for one pulse. Repeat this motion five to 10 times. Next, focus on the side of your hip and thigh also working your inner thigh by lifting your top leg as high as you can, allowing your knee to turn to face the ceiling. Whe n you lower your leg, do not allow it to touch your bottom leg. Do five to 10 re ps. SIDE KICK SERIES 2 Still in the side kick position with your top leg lifted, zone in on the side of your hip by making small circles forward with your top leg. Imagine the toe of that foot is drawing a circle about the size of a dinner plate. Complete five to eight circles forward before switching directions. Strengthening the muscles an d burning the fat off the outside of your hips will make your legs appear longer . Gluing your two legs together, lift both legs into the air and hold for three seconds before lowering them back down to the ground. Do this three to five time s, each time trying to get your legs a little higher than the time before. When you have finished all exercises in the side kick series, roll over and repeat th em on the other side. Read more: http://www.livestrong.com/article/485516-exercises-that-elongate-your -legs/#ixzz2VRwQcIde Inner Thigh Elongation The gracilis and sartorius are long, slender muscles that run from the top of th e leg, down the inner thigh, all the way to an insertion point beneath the knee. To lengthen these muscles, sit on the floor with legs wide apart. Place your ha nds on the floor, keeping toes pointed to the ceiling. With your spine straight, slowly walk your hands out. Hinge from the hips as you fold forward. If this is too painful, place a pillow beneath your seat. Try to keep legs straight or alm ost straight. You needn't come very far forward to feel the benefits of this pos ture. Each time you do it, you'll be able to come deeper into the posture, which means you have succeeded in lengthening the inner thigh. advertisement Sponsored Links Hot Yoga Teacher Training 200hr YA Certificate Student Videos & Reviews AbsoluteYogaAcademy.com Hamstring Stretch Three muscles make up the hamstrings -- the semimembranosus, semitendonosis and the biceps femoris. These are lengthened with most forward-bending stretches, bu t you can pull even more length from the edges -- not merely the belly -- of the muscle. Downward dog pose, for instance, has a variation that isolates the hams trings where they meet the ischial tuberosity, better known as the sit bones. Beginning on all fours, place hands and feet hip-distance apart. Lift your hips high, finding an upside-down "V"-shape. To find the most length in your hamstrin gs, lift the sit bones as high as you can, finding a gentle arch in the lower ba ck. If you cannot achieve an arch, your hamstrings will still benefit from your attempt. Lengthening Quadriceps The quadriceps femoris is the muscle that sits in the center of the front thigh. Because this muscle is situated across two hinging points -- the hip and knee, a full stretch requires movement in both joints.

Kneel on all fours and step the right foot between the hands. Place the palms on the right knee and sit up. For proper alignment, the right foot should be below the knee, and the tailbone should be tucked down, which ensures a stretch in th e upper quad. Lean forward to feel the pull in the left quadriceps. To take this stretch deeper, lift the left foot toward the buttocks and reach back with the left hand to hold the ankle or foot. Repeat this on both sides. Shin Pull When it comes to stretching the lower leg, many exercisers focus on the calf, wi thout paying any attention to the shin. The resulting imbalance leads to problem s such as shin splints. Prevent shin-splint pain and lengthen the lower leg by p ulling the tibialis anterior muscle taut. To do this, place the right hand on th e wall as you take the left heel to the left hip. Pull from the top part of the foot, not the ankle, to target the whole shin area. Calf Stretch Elongate the muscles and tendons of the calves by placing the toes and ball of t he right foot on a wall. Keep the right leg straight, and lean your whole body f orward. You'll feel the pull from the back of your knee to the back of the ankle . This stretch lengthens the gastrocnemius, Latin for "belly of the leg," and th e tendons of the posterior lower leg. For a deeper stretch, take more of the foo t onto the wall while keeping the heel planted. Switch sides. Read more: http://www.livestrong.com/article/521513-leg-elongation-exercises/#ix zz2VRwoWlp9 HOW TO MAKE YOUR THIGHS & LEGS SKINNY 5 0 COMMENTS PRINT Dec 3, 2010 | By Christie Morton Photo Credit Hemera Technologies/AbleStock.com/Getty Images Toned thighs and hips can make your legs look longer and your body slimmer. But the hips, thighs and even buttocks are a trouble spot for most women, according to the American Council on Exercise. While spot reduction is impossible, a balan ced workout with cardiovascular and resistance-training exercises that build mus cle in the lower body will help make your thighs and legs look skinnier. TONE YOUR THIGHS AND LEGS Step 1 Trim down your entire body. Despite claims by popular gadgets like the ThighMast er, spot reduction is not possible. The University of Massachusetts debunked in the 1980s the claim that doing exercises in one area of the body can reduce fat in that specific area, ACE reports. Instead, focus on reducing fat throughout yo ur body. Cutting 500 calories a day through diet and exercise will allow your bo dy to trim down slowly and will reduce fat that has collected around your legs a nd thighs. advertisement Sponsored Links Fat & Cellulite Reduction The most advanced fat blasting technology is now here in Australia www.medcontour-australia.com Step 2 Add squats to your workout. Squats work your entire body, but are particularly b eneficial in toning the muscles in the legs, hips and thighs. Beginners can perf orm this exercise safely and effectively by using a stability ball. ACE recommen ds performing this exercise by placing a stability ball, available at most gyms and sporting-goods stores, against the wall. Place your back against the ball an d walk your feet out a comfortable distance. Lower yourself down by rolling the ball until the tops of your thighs are parallel to the floor. Hold for a few sec

onds, then return to the starting position. Add three sets of 12 to your resista nce training for the best results. Step 3 Work your hamstrings by doing deadlifts. Stand with your feet about shoulder-wid th apart and your toes forward, holding dumbbells in your hands. Bend down as if you were going to touch your toes, keeping your back completely flat. Look forw ard or up and keep the weights parallel to your legs. You will feel your hamstri ngs stretch as you lower. Go down only as far as is comfortable; do not over-str etch. Tighten your core muscles and lift by hinging at the hips and returning to a standing position. This exercise is great for toning the backs of your legs -- but it can be dangerous if performed incorrectly, so consult a fitness profes sional to ensure proper form. Step 4 Burn off excess fat by running or walking. The secret to losing fat, even around the thighs, is to expend more calories than you are eating. Experts at the Mass achusetts Institute of Technology recommend cutting 500 calories daily by eating 250 fewer calories and burning 250 calories through exercise. Do this for seven days and you will have cut 3,500 calories, enough to lose 1 pound of fat. You c an burn 250 calories by running approximately 2.5 miles. Read more: http://www.livestrong.com/article/324648-how-to-make-your-thighs-legs -skinny/#ixzz2VRx1ebZ5

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