How To Lose The Pooch Belly- Removing the Belly Bulge

How to lose the pooch belly- Removing the Belly Bulge

It would not be wrong to say that half the people in the entire world suffer from the problem of obesity and excess weight. With the modern lifestyle becoming increasingly becoming static and no physical activity, a large number of people including youngsters below 30 years of age are becoming obese. It is observed that obese people normally have an out of shape belly. Both, men and women have a common tendency of developing a large and protruding tummy. This is due to an increasing concentration of fats near the stomach area. There are several exclusive exercises which are essential for removing this bulging belly.

Steps to Lessen a Bulging Belly

There are many steps which can be successfully implemented to reduce a swollen tummy. These steps are actually known to the people, but since they are difficult to follow they are not very much implemented. The first step is to exercise perfectly and follow the exclusive stomach exercises. These exercises include brisk walking, sit-ups and abdominal crunches. Brisk walking is a great way to regulate body metabolism and burn excess fats especially belly fats. Sit-ups and abdominal crunches do not actually help in burning excess fats but are essential in strengthening abdominal muscles and flattening the bulge. Belly flattening exercises need not always be well defined. Even some normal household work and chores are great belly exercises. Work like gardening and other work which involves physical activities like bending, lifting, twisting etc are all great exercises for flattening the belly bulge.

To lessen excess belly fats and flatten the tummy, the individuals must be very careful of their diet. They must refrain from eating fatty and high calorie foodstuffs. They must strictly have a diet which contains lots of fresh and green leafy vegetables, fresh fruits and less oily substances. They must avoid sweets and keep it to a minimal. Individuals must avoid desserts, creamy and fried foodstuffs. These are the main causes for developing belly pouch and thus must be avoided at all costs. Excess sugar is the most important reason for developing a large tummy and hence sugars must be kept at a low minimum.

A reason given lately for people developing a belly pouch is the stress which has become so much a part of the modern lifestyle. It is a bit difficult to believe, but stress is a cause for obesity and developing large tummy. Increase in stress results in an increase in the level of hormone called cortisol which is responsible for developing excess and unwanted belly fats. Individuals must try to reduce stress levels and involve themselves in healthy physical activities, stress busters and recreational activities.

Signing Off

Generally when people become fat it is the belly that goes out of shape. It makes the entire body form is disturbed and it looks very ugly too. Thus when individuals begin to develop even a little bit of belly pouch, they must immediately take steps to flatten and have a regular exercise regime.

Gary Cheung is fitness professional in New York City. He has helped many people change their lives. He currently runs a free informational website on weight loss. Please visit: http://www.weightlossmasterpiece.com

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San Diego's Top Certified Personal Fitness Trainer Reveals the essential strategies for lasting weight loss and lifelong fitness

16 Tips for getting maximum Weight Loss and Fitness results in minimum time

*Do you want to improve the quality of your life?

*Do you want to look and feel better than you have in years - maybe better than you ever have before?

*Do you want to protect yourself from disease and injury? And do you want to live a longer, more vital life?

I'm confident that you answered YES! to each of those questions, just as have the hundreds of individuals I've counseled, coached, and trained in my career as a Certified Personal Fitness Trainer and Health Expert.

Right now I'm going to reveal to you the 16 essential strategies that have enabled my clients to achieve these important goals.

These simple strategies can be immediately implemented into your lifestyle with little sacrifice on your part (okay, if not eating artery clogging fast food burgers and fries is a big thing for you, then maybe you won't look at that sacrifice as "easy," but I guarantee you it will add quality years to your life).

Why believe me? Because I have been training people for 14 years. Because I've seen people fail and others succeed. Because I'm the only person in San Diego who has 15 years of solid medical training, a NSCA CPT, and I am also a Certified Master Fitness Instructor through the Prestigious Coopers Institute. Because all of my Personal Training Clients are happy and getting good results. I am giving you this information because I'm tired of seeing people getting ripped off and wasting their time and energy on the latest "Miracle" diet or device. I'm tired of seeing slick marketers make a lot of money by selling people lies that won't help them.

So let's get right into it. Read on to discover...

1. How to Stay Motivated.

One of the biggest problems most people have is that they work out great for a couple of weeks, then just fade away.

The people who stick with it are those who have these two things in common:

* They don't follow a set routine. Routines always become boring. They also set you up for repetitive stress injuries. They don't work either. Your body quickly adapts to any routine and doesn't need to change any more to keep up.

* They get on an effective exercise program, so they get good results. The people who lose their motivation are the people who get frustrated because they are not getting good results. When you are getting good results, you will be so pumped that it's actually hard to quit.

A good fitness instructor will help you with both of these items.

2. Don't make it so hard.

Most people think of exercise as torture. They imagine that you must sweat and groan for hours every day to get in good shape. Not so, my friend! Two days per week of 30-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning. As you become acclimated to the lifestyle shift, you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you've tried and failed doing it alone, then I suggest you get a training partner or personal trainer who will help you sustain your motivation.

3. Your exercise program needs only three things. If you skip any one of these three, your results will suffer.

* Resistance Exercise. This will raise your metabolism and cause you to burn more calories all day, even when you are asleep at night.

* Cardiovascular Exercise. Your heart rate during cardio exercise should be 60% to 80% of your maximum heart rate. The simple formula for calculating your 100% maximum heart rate is 220 minus your age. If the intensity of your exercise increases your heart rate beyond 80%, slow it down a bit. If your heart rate isn't at least 60%, quit loafing. Your personal trainer can supply you with a simple heart rate monitor you can wear during exercise so you always stay in your peak fat-burning range.

* Proper Nutrition. A good, hard workout can burn maybe 300-500 calories in 30-45 minutes. It only takes one Big Mac to flush your entire workout down the toilet.

4. Don't waste your time working small muscles with isolated movements.

If you don't enjoy doing resistance training or are pressed for time, concentrate on working the largest muscle groups with compound resistance movements. When I see overweight people doing wrist curls or lateral raises, I wonder why. It's generally just a lack of understanding of how their bodies work. Most people want to lose fat and tone and firm their bodies. The way to do that is to use resistance (weights or machines) to train the large muscle groups. Men should be concentrating on legs, chest and back. Women should concentrate more on their legs and back. The best exercises for legs are lunges or squats (your personal trainer will show you the proper form and then monitor you during the exercise) and leg press. The best chest exercise is bench press, and the best back exercise is the seated row. All of these are compound movements, which means they incorporate multiple muscle groups.

5. Always, always, always stretch.

Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports. Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However, it is very important that you know how to stretch. Never bounce! Your personal trainer will show you the proper execution and timing of your stretches.

6. Don't do traditional sit-ups.

Unless you are super athlete with an incredibly well-developed midsection, sit-ups can lead to a strained lower back and possibly lumbar injuries. But it gets worse. Rather than hitting your abdominal section, sit-ups can shift exercise tension to your hip flexors - which defeats the purpose. There is so much misinformation about how to strengthen, tone, and firm the midsection, it's almost frightening. It is very difficult to learn proper abdominal exercise technique by reading about it or watching it demonstrated on a video. You need to do it with supervision and get feedback about your form from a knowledgeable source. And keep in mind that you use your abdominal muscles in almost every single movement you make. Strengthening your abdominal region is the single most effective way to prevent, or recover from, low back pain.

7. Set realistic, attainable goals.

You must have tangible, quantifiable, short-term, and long-term goals for your fitness program so you can gauge your progress. It's crucial to have a "baseline" before you begin, so you can measure success. Your personal trainer can give you a complete fitness analysis (you need this!) that will aid you and your trainer in developing a personalized fitness program, which addresses your particular needs. Having goals, particularly short-term goals, allows you to track your progress and keep motivated when times are tough and you don't feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success secret. Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional - not to buy into the "hype" of infomercial's, diet and fitness products that blatantly mislead.

8. Set exercise appointments with yourself.

Use your day-timer to set appointments for exercise - and then stick to them. You wouldn't miss a business meeting or client appointment, would you? So don't miss your exercise appointment with yourself. Nothing is more important than your health. Nothing. Everything else will crumble around you if your health goes south. So make your exercise appointments a priority. If you find it difficult to keep these appointments, then consider hiring a personal trainer who will hold you to your commitment. When you have money invested, and someone waiting for you to show up - you are much more likely to actually show up!

9. Remember the benefits of exercise.

Remember that feeling of euphoria you experienced after a particularly good work-out? You experienced that feeling because the most powerful "feel good" drug in the world - endorphins - were coursing through your veins. If there is a panacea, it's exercise. Nothing feels better than the post-work-out high you experience after exercising. Revel in that feeling. Let it wash over you and truly experience it. Etch that feeling in your brain. It will fuel your motivation on those inevitable days when you just don't feel like exercising. Being physically fit affects every single aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better, and live better!

10. Exercise correctly.

So much time is wasted doing, at best, unproductive exercise, or at worst, dangerous exercise. Get educated on how to exercise correctly. And the absolute best way to do that is to hire a personal trainer to develop a program for you and then teach you what to do and how to do it right. Personal training does not have to be an ongoing process. You can hire a personal trainer for whatever length of time you need to learn the ropes. It could be five sessions, or it could be fifteen sessions. It's completely up to you. But statistics prove that those who understand how to exercise correctly, get better, faster results. And that's what you want, right? Results!

11. Enjoy yourself.

The most difficult thing is actually getting into your running shoes or going to the gym. But once you begin your work-out, relax and enjoy the process. Don't fight it. Make exercise your personal time. When you are exercising you can focus completely on yourself. Yes, exercising can and should be somewhat rigorous (depending on your level of fitness), but it is just that investment which makes it supremely rewarding. As with anything, if you are in the moment, you can fully appreciate the experience and truly enjoy the process.

12. Americans eat too many carbohydrates for our lifestyles.

I'm not advocating the high protein, high saturated fat diet that you hear so much about (frankly, its dangerous). But I am advocating minimizing your intake of bread, pasta, rice, potatoes and, of course, all sugary drinks. We are no longer an agrarian society participating in manual labor. Most of us are fairly sedentary throughout the day and therefore do not need the high levels of carbohydrates to sustain our energy. Additionally, carbohydrates are addictive. The more donuts you eat, the more you want. The bulk of your carbohydrates should come from vegetables and fruit. And those with high water content, such as cucumbers, grapefruit, tomatoes, cantaloupe, strawberries and even vegetable soups (watch out for high sodium), will fill you up nicely. By the way, numerous studies have conclusively proven that the quarter of the population eating the most vegetables get half the cancer of the quarter eating the least!

13. Deep-fried food has no nutritional value - none!

Almost every food, whether it's steak, chocolate or red wine, has some nutrients to contribute. But one thing is absolute: fried foods are garbage. Potato chips, French fries, onion rings, breaded chicken strips and all the rest of the deep-fried junk are pregnant with saturated fat and calories, and they contain almost zero nutritional value. If you're trying to lose weight and/or reduce fat, simply eliminate fried foods completely from your diet. Yikes! That stuff is scary.

14. Never, ever skip breakfast.

If you want to maximize your fitness results or fat-loss efforts, you've got to eat breakfast. Even if you don't exercise at all - breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates (if you're trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch and only have vegetable carbohydrates at dinner). A great breakfast is oatmeal (not the pre-packaged, pre-sweetened kind) with a little honey and banana and a protein drink. Or try scrambled egg whites with Healthy Choice turkey sausage.

15. Drink plenty of fresh, clean water.

Yes, I know that you've heard this over and over again. But there's a reason for that - it's the gospel truth! The recommended amount is approximately eight glasses, or 64 ounces, of water every day. When you are exercising, you need to drink even more. Over 75% of your body is water (even bone is more than 20% water). When you don't drink enough water, and substitute diuretics like coffee, tea and caffeinated sodas, you dehydrate your body, your blood doesn't flow properly, and your digestive system doesn't operate smoothly (among other problems). Even a small deficit of water can radically affect how your body performs. Here's a good rule of thumb: if you're urine is a dark yellow and/or has a strong odor, you're not drinking enough water. Drink up!

16. Eat regularly throughout the day.

Fasting or overly restrictive diets will enable you to lose weight - in the short run, because the weight you lose is primarily water weight and lean muscle mass. In the long run, it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it's being starved and shifts into a protective mode by storing fat. Energy expenditures are fueled by your lean muscles. Therefore your body fat remains essentially the same and you lose vital fluids and muscle instead. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. Instead of eating three big meals (or worse yet, one HUGE meal) eat five or six nutritionally balanced "snack/meals" each day. This keeps your metabolic furnace stoked, so you burn more at a faster rate. I know, it's counter-intuitive, but it's true!

There you have it. 16 essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years - maybe ever!

I realize that starting (or re-starting) a productive and effective health and fitness program is not easy. That's why I encourage you to get help.

If you're sick, you go to the doctor. If you've got a tax problem, you see an accountant (or an attorney!). Have a toothache? You're off to the dentist. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don't know exactly, but I encourage you to make the investment in yourself - in your quality of life - by hiring a certified personal fitness trainer to educate you and help you get started (because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual). Once you develop the habit, which can take as little as thirty days, your whole life will change for the better.

If I can be of any assistance to you, please don't hesitate to call me. I'm happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to "sell" me, so I wouldn't try that on you). Please E-mail me to obtain any additional information you may need. Thank you.

Best in Health,

Rivak E. Hoffman
http://www.somagenesis.com

With my diverse background in both medicine and as a personal trainer, I can create a healthy, strong, high performance body, which will look awesome and perform to higher levels. My unique style as a fitness instructor coupled with my medical knowledge allows me to methodically design a safe, effective, and productive exercise program to suit your goals.

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Mastering Leptin the Key to Weight Loss

Leptin leapt into the headlines when it was identified in 1995 as a protein that triggers weight loss in mice. Leptin (the Greek term for thin) is a hormone released by your fat cells. When you lose fat, leptin levels drop and when you gain fat, leptin levels rise.

Recent research into leptin has revealed what is likely to be very important in the control of appetite, weight loss and the regulation of body weight. Advances in leptin research and its role in the control of obesity would lead to reductions in diabetes, coronary heart disease and many forms of cancer, all of which are increased in obesity.

American adults are overweight and more than 30 percent are obese. Currently 50 million Americans suffer from metabolic syndrome - a disease associated with obesity and encompassing coronary artery disease and type 2 diabetes.

Leptin affects our weight and our appetites. Levels of leptin rise just before a meal and fall when people are full. It is now known that leptin not only can affect the chemical responses that affect how hungry you are but also can affect the wiring of your brain.

Scientists are interested in whether leptin may be manipulated to help people, especially overweight people, to lose weight and not put it back on. They know that leptin is released by fat cells and tells the brain how much fat is on the body. Once leptin has been secreted by your fat cells, it travels to the hypothalamus. This is the part of your brain that controls eating behavior.

Defects in leptin signaling leads to obesity, overeating, and decreased energy output.

Normally, when leptin levels in the blood go up, the brain signals us to stop eating. But since obesity isnt the result of a lack of leptin, it is a lack of response to leptin, and obese individuals tend to have more and larger leptin-producing fat cells than thinner people, their leptin levels increase substantially with every pound of additional weight gain. This is illustrated below.

Mice lacking leptin ate voraciously and grew enormously fat; leptin injections made them stop eating and slim down. The discovery led researchers to think that fat people might also lack leptin, and that it could make them lose weight. But it was not so. Scientists found that most fat people had lots of leptin, and giving them more had little effect. (The New York Times 26/11/2002).

Researchers at the Oregon National Primate Research Center conducted a study in mice involving two separate groups that were fed high-fat and low-fat diets. The high-fat diet group developed symptoms of diabetes and obesity while the low-fat diet group did not. The researchers tested cells which conduct nerve impulses and found the cells behaved as if there was no leptin present, even though levels were 40-times higher than in normal mice. (Cell Metab. 2007 Mar;5(3):181-94).

This is due to obese people becoming resistant to leptins signal. When the brain fails to sense the leptin hormones signal correctly it thinks that more fat is required, even though we have enough, and fat begins to accumulate while metabolism slows down. Some scientists think that either leptin is not transported through the blood-brain barrier properly or the brain is not interpreting the signals properly.

With the regular discovery of hormones involved in regulating body weight it is a diverse and rapidly expanding field.

My own research of the literature has revealed to me some dietary factors that block leptin from crossing the blood-brain barrier and interfere with leptin signaling. In addition, there are foods/methods that correct these problems. I will discuss these issues in due course.

If this article is reproduced please ensure the link to my website is kept live. If you can't see the links hover your mouse over the words in the bio box.

References

Enriori PJ, Evans AE, Sinnayah P, Jobst EE, Tonelli-Lemos L, Billes SK, Glavas MM, Grayson BE, Perello M, Nillni EA, Grove KL, Cowley MA. Diet-induced obesity causes severe but reversible leptin resistance in arcuate melanocortin neurons. Cell Metab. 2007 Mar;5(3):181-94.

If this article is reproduced please ensure the link to my website is kept live.

Kevin Flatt specialisies in Alternative Medicine. He is the publisher of Leptin and Weight Loss at http://www.leptin-weightloss.com

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5 Weight Lifting Myths That Slows Muscle Growth

We have all heard that weight lifting is beneficial for our bodies to maintain lean tissue, increase strength, and boost metabolism. The challenge arises when we base our weight lifting routines on certain myths. This, of course, leads to wasted time, and less than optimal muscle building results. Therefore, it is safe to say, we are not getting a great natural muscle return for the precious weight lifting workout time invested.

Weight lifting myths start when one bodybuilder tells another bodybuilder who tells another bodybuilder of this new weight lifting workout technique that really works. The only problem is the theory is backed by pure fallacy rather than sound science. It is upsetting to realize the weight lifting workout world is riddled with myths. Therefore, it is my responsibility today as an Exercise Physiologist to deliver the weight lifting truth.

My top 5 weight lifting myths will not only empower your mind, but also stimulate your body to more natural muscle in much less time.

Please avoid these 5 weight lifting program myths that I reveal below. Your natural muscle building results depend upon it.

1. Use heavy weight and less reps to build muscle mass, and low weight with lots of reps to shape the muscle and increase its definition. How many times have you heard this fallacy? I have heard it thousands of times. Many women believe this is a way to "prevent them from developing big muscles." This is definitely not the case.

The fact is shaping muscle results from decreasing subcutaneous body fat. If you simply decrease your calories each day, you can develop greater natural muscle definition. Greater natural muscle definition is even possible without lifting weights, that is, if your body fat drops low enough.

Don't get caught falling for this myth. Instead decide first what your primary weight lifting program goals really are. Are you interested in building muscle mass, or increasing muscle endurance? Next you decide the number of reps, and intensity of training. If definition is your main goal then build muscle while decreasing calories in order to strip away the unwanted subcutaneous layer of adipose tissue.

2. You can reduce fat in a specific area by working that specific muscle (spot reducing). Please note that muscle growth and body fat loss is systemic in nature. It is a fact that the central nervous system triggers the muscle growth process. Therefore, overloading the central nervous system is the most important step in natural muscle development. As far as body fat is concerned, working a specific muscle group does not mean fat will suddenly melt off in that specific area. Weight training and fat loss, once again, has a systemic, not localized effect in the body.

3. You must train at a full range of motion to develop natural muscle. There has not been a study proving that "full range" reps stimulate more muscle fibers. The fact is limited, or partial reps stimulate muscle growth, and can be considered safer. Just think, almost all of our daily activities are performed at a partial range of motion. Let's take sprinting for instance. Sprinters are not running at a full range of motion, and they still develop muscle tissue. Once again, there has been no study conducted to date which confirms you must perform a full range of motion in order to stimulate maximum muscle growth.

Now I'm not suggesting in natural bodybuilding it is bad to train at a full range of motion, but possibly more effective to train at the strongest range of motion. Thus, more resistance can be applied leading to greater muscle fiber stimulation. Consider incorporating partials in your weight training workout.

In order for hypertrophy to occur in a natural bodybuilding program there are two requirements: maximum overload, and increased work in a unit time. Range of motion is not imperative to muscle development.

4. Must weight train 3 days each week or your muscles will suddenly get smaller. Many natural bodybuilders feel this is absolutely true. Please don't fall into this trap. The fact is the opposite is best. Weight lifting less allows for maximum natural muscle regeneration. Without rest the body can't overcompensate from the added stress by generating larger muscles. Once a weight lifting workout is conducted while not completely recovered from the previous session, the whole natural muscle building process will be short circuited, and compromised. Therefore, bodybuilders who train religiously 3 days per week at a high intensity level are doing more harm than good.

Don't be afraid of losing muscle if you miss a week of weight lifting. More than likely you are gaining muscle during rest, not losing it.

5. You must do 3 sets per exercise, and multiple weight lifting exercises in order to see progress. False. False. False. Studies have proven all you need is one high intensity, muscle stimulating set in order to stimulate maximum muscle growth.

There is no scientific basis, nor reasoning for performing 3 sets per exercise.

As a natural bodybuilder, and Exercise Physiologist, I know how important it is to not fall into the trap of these all too common weight lifting myths. By reading this article you are a step above other bodybuilders, and will get much great muscle results from your weight lifting routine. The next time someone tries to promote these myths you will definitely know better. Weight train with wisdom!

*** Attention: Ezine Editors / Website Owners ***
Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way.

Jim O'Connor - Exercise Physiologist / The Fitness Promoter

Copyright (c) - Wellness Word, LLC
9461 Charleville Blvd. #312
Beverly Hills, CA 90212
1-866-935-5967

Exercise Physiologist, and Celebrity Trainer Jim O'Connor delivers valuable bodybuilding information to athletes around the world. Visit his natural bodybuilding authority site to receive a newsletter at http://www.naturalbodybuildinginfo.com.

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