1. TIME YOUR PREMEAL SNACK
Eating a low-carbohydrate protein bar 90 minutes before you work out will enable you to exercise longer and harder (and burn more calories) than you normally would, says Steve Zim, author of Hot Point Fitness. However, that 90-minute mark is crucial. Eat any closer to your workout, and blood will rush to your stomach, actually diminishing your performance.

2. BREATHE THROUGH YOUR NOSE
Inhaling and exhaling through your nose, rather than your mouth, helps stabilize your heart rate and (like the preworkout snack) increase your endurance. The result? You work out longer and burn more calories. But don’t get discouraged if it feels unnatural at first — it takes about six to eight workouts to perfect.

3. DO CARDIO LAST
Strength-train before doing any cardiovascular work, says Ken Fitzgerald, owner of Lift Gym in New York. Why? It takes the body about 15 minutes to warm up and start burning fat. So, a 30-minute bike ride is really only burning fat for the last 15 minutes of your workout. But, if you lift weights first, your body is warmed up by the time you hit the bike, and you’ll burn fat throughout the entire ride.

4. VALUE VARIETY
Do the exact same workout every time you hit the gym, and your body will start to adapt to it — and eventually stop burning as many calories, says Zim. So if you jog one day, try biking or swimming the next. Or, if you weight-train from the shoulders down one day, next time, begin with your legs and work up. The important thing, Zim says, is to keep your body guessing.

5. DON’T SLOUCH
Slumping over the handlebars on a stationary bike inhibits the amount of oxygen your body can take in — and slows your fat-burning process, says Fitzgerald. The bars and handles are there to help you balance, not to support you. If you can’t move without holding on, slow down.

6. TRAIN IN INTERVALS
The best way to burn fat is to work out as hard as you can for as long as you can, says Malick Diop, a trainer at Equinox Gyms in New York. But, if you’re just starting to exercise, interval training’s your ticket. Two minutes on the treadmill at, say, 7 mph, followed by two minutes at 5 mph, then back to 7 mph (and so on) for 20 to 45 minutes will whittle away pounds and build your endurance. Eventually, you’ll be able to extend the high-intensity periods (and decrease the low ones) until your whole workout is done at top speed.

7. ADD LIGHT WEIGHTS
It’s a fact: The more muscle tone you have, the more calories you burn — even when you’re sitting still. So, if you can’t seem to find time to weight-train and do your cardio, Zim suggests doing bicep curls and overhead presses holding two- to three-pound weights while you’re fast-walking or stair-climbing. This will build muscle tone, helping you shed more fat during your cardio workout than you would without the weights.
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Researchers found that very low carbohydrate diets focused weight loss on the stomach and chest – and worked better for men than for women.

Fat loss in men was three-times greater from the trunk area when they were on an Atkins-style, as opposed to conventional, diet.

Nearly all the 28 men and women taking part in the study lost more from their upper bodies by cutting out the carbs.

Higher health risk

Pot bellies are not only unsightly but recognised as carrying more than a health risk than fat stored in other parts of the body.

Men are particularly prone to the problem in middle age, when stomachs start to bulge over belts.

The new study conducted at the University of Connecticut, USA compared the effects of very low carbohydrate ketogenic (VLCK) and low fat (LF) diets.

Fifteen overweight or obese men, and 13 women, were randomly assigned to one of the two regimes and later switched to the other diet.

Men consumed each diet for 50 days and women for 30 days, to account for menstrual effects.

Of the men, 11 did better on the low carbohydrate diet. Six men lost over 10 pounds more on the low carb diet, and one lost an extra 25 pounds.

Similar but less dramatic results were seen in women.
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Link to heart disease

The scientists, led by Dr Jeff Volek, wrote in the journal Nutrition and Metabolism: “A novel and potentially clinically significant finding was a preferential loss of fat in the trunk region with the VLCK diet, which was approximately three-fold greater during the VLCK than the LF diet.

“Upper body fat carries a greater health risk than fat stored in other regions of the body and thus an effective weight loss approach should consider the regional distribution of fat loss.”

Dr Volek’s team had previously found that low carbohydrate diets reduce heart disease risk factors.

Fat deposits around the middle of the body are especially associated with heart and artery disease.

However, although published in a peer reviewed journal, the work is controversial because it was partly funded by the Robert C. Atkins Foundation.

Low carbohydrate diets like those promoted by the Foundation have been criticised by many experts who say they are potentially harmful.

The Atkins diet follows four phases, each offering different levels of carbohydrate restriction. The first allows the dieter only 20 grams of carbs per day, which means eliminating bread, pasta and rice and increasing meat and cheese consumption.

Even in the final phase, the diet imposes a limit of about 40 grams of carbohydrates per day. In contrast, the average American eats 210 grams of carbs daily.

Critics argue that high fat, low fibre Atkins-style diets may pose risks for osteoporosis, heart disease, colon cancer, kidney problems and liver disorders.

They also claim that long term weight loss is difficult to maintain with low carb diets.

News Flash:Fat on the abdomen is unsightly! There’s nothing worse than a spare, spare tire. However, almost everyone develops fats on that area. This is because fats are naturally stored in organs that lie close to the abdomen. The backs and the stomachs are two areas that are prone to fats, so the moment fats build up on your back or on your stomach, it will be difficult to keep them off.

Perhaps you have heard of miracle work out programs, weight-loss pills, and the like, all promising your belly fat to disappear almost instantaneously; perhaps, too, you may have already tried each one, but did any of them work? After a while, the realization hits you, but then you have had already spent a great amount of money on something that does not actually work.

Sometimes, the secret to rid your body of belly fat does not lie on these equipment and strategies; it lies on the food that you eat … and exercise.

Indeed, your diet plays a big role when it comes to losing belly fat. You do not have to starve in order to lose a couple of inches off your abdomen. Actually, you will even be advised against doing this because starving could have more negative effects on your body, as well as on your resolve to lose weight. The thing you need to do if you want to shed off some pounds is to eat smaller portions at a time, with each portion just about the size of your palm. Excessive eating can make you look bloated, so control your cravings and your eating habits.

Now, review the food that you eat on a daily basis. Analyse as to what food groups these foods belong, and see if you are eating well balanced meals everyday. Are fruits and vegetables included in your daily meal plan? They should be, along with water. They should also be taken in generous amounts, but not excessive. You should also avoid eating junk foods. A bag of potato chips has lots of saturated fats which can make you fat. So the next time you do your groceries, keep out of the potato chips lane; this way, you will not be tempted to munch on them during your free time.

One other thing that you need to do in order to trim down the unsightly abdominal fats is to engage in physical activity. This does not mean that you have to go to the gym or something. In fact, just walking around your backyard can make a difference in your weight.

Make it a daily habit to spend at least thirty minutes walking down the street or walking towards your office. In the late afternoon, after work, you can walk your dog to the park — that is considered a form of exercise already.

So, as you have noticed, losing those stubborn belly fats does not have to be expensive at all. By simply making some adjustments in your diet and in your activity, you can lose those abdominal fats in due time. Diet and exercise are two things that can beat abdominal fats.

About the Author
Will Gordon has been a life-long student of natural,organic, and alternative health
practices, remedies, supplements and exercise. Will Gordon believes that “Natural” is best and organic is superior; to learn how to undo the negative effects already suffered visit

http://www.naturaldietandhealth.com

Belly fat has been linked to an increased risk of heart disease and diabetes. Now an important new study links belly fat to early death.

Researchers followed about 360,000 Europeans enrolled in one of the largest, longest health studies in the world.

They found that people with the most belly fat had about double the risk of dying prematurely as people with the least amount of belly fat.

Death risk increased with waist circumference, whether the participants were overweight or not.

The study provides some of the strongest evidence yet linking belly fat to early death, says lead author Tobias Pischon, MD, MPH. It appears in the Nov. 12 issue of TheNew EnglandJournal of Medicine.

“Our study shows that accumulating excess fat around your middle can put your health at risk even if your weight is normal,” he says. “There aren’t many simple individual characteristics that can increase a person’s risk of premature death to this extent, independent of smoking and drinking.”
Belly Fat Research

It has long been recognized that people who carry their excess weight around their middles — those who are apple-shaped instead of pear-shaped — have a higher risk for heart attacks and strokes.

Recent research also suggests a link between belly fat and a range of other diseases, including diabetes, some cancers, and even age-related dementias.

But it has not been clear whether the increase in death risk associated with abdominal obesity occurs independently of recognized risk factors like general obesity, Pischon says.

The researchers used two measures of abdominal obesity — waist circumference and waist-to-hip ratio — in their attempt to better understand the role of belly fat in early death.

They examined data on 359,387 European adults followed for nearly 10 years who were enrolled in the larger, ongoing European Prospective Investigation into Cancer and Nutrition (EPIC) health study.

During the follow-up period, 14,723 of the study participants died.

After adjusting for overweight and obesity, as measured by body mass index (BMI), waist circumference and waist-to-hip measurements were both independently associated with an increased risk for early death.

Specifically:

* Men and women with the largest waists (more than 40 inches for men and 35 inches for women) had roughly double the risk of premature death as men and women with the smallest waists (less than 34 inches for men and 28 for women).
* Each 2-inch increase in waist circumference was associated with close to a 17% increase in mortality in men and a 13% increase in women.
* Waist-to-hip ratio also strongly predicted mortality.

“The most important result of our study is the finding that not just being overweight, but also the distribution of body fat, affects the risk of premature death,” Pischon says.

The findings come as no surprise to University of Michigan cardiologist and research scientist Daniel Eitzman, MD.

Work by Eitzman and colleagues in mice found that belly fat — also known as visceral fat — produces more inflammation than fat found in other areas of the body.

Inflammation is thought to play a key role in heart disease and a host of other chronic diseases.

Eitzman tells WebMD that measurement of waist circumference or waist-to-hip ratio are important for assessing the risk of inflammation-driven disease.

“Studies like this focus attention on the importance of measuring visceral fat, which is not now routinely done in clinical practice,” he says.

Are You an Apple or a Pear?

So how do you tell if you have more belly fat than is healthy?

• To measure your waist circumference, place a tape measure around your waist at the smallest point, which is usually just above the navel. A waist size of 40 inches in men and 35 inches in women is generally considered to indicate increased health risk.

• Waist-to-hip ratio is calculated by measuring your waist at the smallest point and your hips at the widest point — usually at the widest part of the buttocks — and dividing the waist measurement by the hip measurement. A waist-to-hip ratio of greater than 0.9 for men and 0.8 for women is generally considered high risk.By Salynn Boyles
  WebMD Health News

Do you think it is possible to get rid of your belly fat or any certain part of your body? Many types of weight loss programs suggest it is possible, but you can not actually find a diet that will specifically reduce the fat in specific areas of your body, such as your fat belly, fat thighs or your flabby triceps.

When you do lose fat you will lose it throughout your whole body and not just in specific areas alone. However, if you really desire to lose belly fat, tone your thighs or triceps, there is a solution to help you achieve it.

1. Add targeted resistance training exercises to your daily routine. This can help you can assist the muscles in specific areas and tone your body.

2. Do abdominal exercises: This can firm and tighten your abdominal muscles and make it easier for higher posture. It can specifically improve the ability to flatten your belly by getting rid of belly fat and help you achieve your weight loss goals.

3. Do triceps exercises to tone and strengthen the triceps muscles. It will moreover help your belly area to look better even without fat loss.

Once you begin to lose fat throughout your body, those parts which you have been applying your resistance training will begin to show the benefits of your training. If your abdominal muscles are covered in a layer of body fat, then you will not be able to get the look of rock hard abdominal muscles even by using the latest advertised abdominal machine daily.

What it does is only add support to the whole of your body by strengthening the muscles, but still, you need to reduce fat to get in shape no matter what else you do.

Training exercises and diet are both very important to help burn the fat. You will find that most of these reduce belly fat solutions that are advertised in television infomercials promising startling results also include dietary recommendations. Applying appropriate changes to your diet and eating habits will lower most your body shape rather as opposed to your exercise equipment.

* Increase your metabolism

* Cut your calories

* Exercise

I know exercise is an obvious one but you’d be surprised how few people actually integrate daily exercise into their routine when their trying to burn stomach fat. So let’s look at the other two ways to start losing weight fast.

Increase your metabolism to burn stomach fat

This might seem like a to good to be true concept, but you can make simple changes to your day-to-day routine and diet that will increase the speed you burn calories. Start by first focusing on some of the foods that

increase metabolism. I won’t get into a food guide here, but a simple search will provide a very long list of options to help speed up your fat burning.

Secondly, switch from eating 3 meals a day to eating smaller meals more often. This is a smart alternative, and many new diets are urging this. Cut back a bit on your three normal meals (breakfast, lunch and dinner)

and add in a mid morning and afternoon meal. We’re not talking about a full 3 course meal, but a sandwich, salad etc. This will improve how quickly your body deals with the calories it receives.

Cut Calories to lose weight

This should be obvious for those trying to burn stomach fat, but I don’t think it is. Most of us focus on eating better when we want to lose weight, how ever we don’t pay any attention to how much we’re eating. Rather

then just reducing how many potato chips we eat, start considering how many calories a day you’re eating.Everyone has a set number of calories we should be eating each day. Most of us are going way over that limit, but we don’t even know by how much. Again do a search online and find a calorie counter, there are hundreds of them, use it to determine your suggested daily calorie intake. Next keep a journal for a week to determine how many calories you are in fact eating, you’ll likely be surprised.

Now, to kick start your belly fat burning cut your daily calorie intake by 500 less then your suggested amount. Why 500? Well, it takes 3500 calories to burn a pound of fat, so if you create a 3500 calorie decrease in your intake (which you will 7 days x 500 calories) you should effectively lose one pound of fat. If you exercise every day you’ll lose even more.

Article Source: http://www.articlesbase.com/nutrition-articles/how-to-burn-stomach-fat-fast-and-safe-approach-to-belly-fat-loss-357852.html