Flat Belly - Great Workout To Get A Flat Belly

I personally recommend this workout to busy moms who desire to get a flat belly. A flat belly diet needs to come out with great workout like this one.

Below are good tips to make your workout more fun and enjoyable. While you have fun, you will get flat belly.

1. Staircase Workouts
This is grand because stairs are everywhere. You can go to a football field and do stadium stairs, any building that has stairs like a hotel or even the stairs in your own home. For an tremendous full body workout, try mixing stairs sprints with an upper body exercise like pushups or pull-ups. If done with a high enough intensity, stairs workouts help to create changes throughout your entire body due to the muscle building and fat burning hormonal response and metabolism increase that you get through working the biggest muscle groups in your entire body, especially your belly area.

2. Kettlebell Training
Kettlebells are an alternative type of free-weight training instead of barbells and dumbbells. Their unique construction and weight distribution (basically a cannonball with a handle) allows for a whole different realm of exercises that’s available compared to dumbbells and barbells. Kettlebells have been typically used for training hard-core athletes, military units, martial arts competitors, and other tough individuals, but there is no reason that anybody looking to get stronger, bigger, or more cut can’t learn the exercises and benefit from them. At between $100-$150 per kettlebell, they are definitely not cheap, but they are well worth the money.

3. Bodyweight Workouts
Try doing one or two workouts a week at home with just bodyweight based exercises. These can be great because you can get a high intensity workout done in only 15-30 minutes without having to go to the gym on days that you might not have time for a trip to the gym. Try alternating bodyweight squats, pushups variations, lunges, and floor abs exercises continuously for 15-30 minutes. Try to take very short rest periods or none at all to really amp up the intensity since this will be a brief workout. If you’re more advanced, you can even incorporate more challenging exercises like handstand pushups, one-arm pushups, and one-legged squats into your bodyweight training routines.

4. Ring Training
This type of training basically uses portable gymnastic rings that you can take anywhere with you. You throw the straps up over any high bar like a pullup bar, the top of a power rack, or even over a football field goal crossbar. Then you can quickly adjust the rings to do exercises like ring dips, ring pushups, ring pull-ups, hanging leg raises, horizontal body rows, L-sits, and more. Dips and pushups on the rings are my favorites and the rings really make them a hell of a lot more difficult, while also incorporating your stabilizer muscles to a much greater degree. The rings allow your joints to move in a more natural pattern and can help you prevent or even recover from shoulder injuries.

5. Swimming
A great full body workout that stresses the muscles and joints in a much different way than most resistance training. Incorporating swimming workouts once or twice a week into your normal training routings can really enhance your physique. Try a “sprint” style swimming workout, which will help more for building muscle compared with endurance long distance swimming. For sprint style, swim as hard as you can to the other side of a 25-meter or 50-meter pool (or sprint swim similar distances in a lake or the ocean if you like to swim outdoors). Rest enough to catch your breath between sprint swims (about 20-40 seconds). Try to keep the rest intervals fairly short with swim sprints. You can also mix different strokes (crawl, breaststroke, sidestroke, backstroke, butterfly) on each swim sprint. I’ve found that sprint swimming gives me a great muscle pump (especially in the upper body), without any soreness the next day as is typical with weight training. This is because swimming has no eccentric movement (the negative portion of a lift), which is what causes muscle soreness. You can get a great sprint swimming workout done in about 30-40 minutes. Keep in mind that even though swimming works your muscles well and is a great alternative workout to mix in once or twice a week, it does not strengthen your bones. You still need to do regular weight training to do that.

With a lilttle bit of disipline and consistent, you are on the way to get a flat belly and fabulous body look.

The Basics of Weight Loss And Flat Belly

Being a mother of two, I have put up many unnecessary kg on. Now my youngest is almost one year old, and I guess, it’s time to be on track again. To have a flat belly is what most of us woman have ever wanted. Weight loss, weight loss, weight loss…. How to lose weight? How to have a flat belly? How to have a flab abdomen? I am now trying my very best to slash my unwanted kgs and on my way to have a flat belly... just wish me luck!!

I found a simple and easy guidelines and I would like to share them with you. At this point of writing, I weight 72kg, with a height of 156 cm, I am in the categories of overweight. The ideal BMI is 18.5 – 24.9. Mine is 25.5

Let us go the basics of weight loss. How I can lose weight? Weight loss is all about burning more calories that the amount of calories that we consume. When your calorie intake is more than the calorie you burn, you will put on weight. When we burn more calorie than you take, you lose weight. It may sound as simple as that, but knowing the basics of how to lose weights is not sufficient. We need to know how to exercise for weight loss and how to motivate ourselves to follow a program that works for us.

How to lose weight and have a flat belly?

For anyone who ever tried to lose weight and have a flat belly, they will know it can be a very difficult process. I have always wanted to lose weight, to have a flat belly, but wow – it was never easy, most of the time – I failed!! Fortunately, there are always ways to make things easier. The first step to lose weight and have a flat belly is to understand exactly what you need to do to lose weight. We need to also set a realistic goals and simple tips for making healthy lifestyles changes.

Whatever we may think, losing weight is not a mysterious process. In fact, weight loss doesn't even have to involve weird diets, particular exercises or even the 'magic' of pills or fitness device. What we can start with is to make small changes each and every day to your diet and lifestyles, and I am very positive that we will slowly lose those extra pounds. Christmas is 4 months away. Can I lose 5 kgs before Christmas? I will tell you.

Rules of Weight Loss

To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Whew...that sounds impossible doesn't it? Here's how it works.
1. Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc.
2. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day.
3. Keep track of how many calories you eat. Use a food journal to add up what you eat and drink during the day. If you're eating less calories than you're burning, you'll lose weight.

Example:

Based on the BMR calculator, my BMR is 1422. Let say I burn burns 900 calories in daily activity. To maintain my weight, I should be eating 2300 calories but, after keeping a food journal, I find that I am eating 2550 calories every day. By eating 250 more calories than what my body need, I will gain one pound every 2 weeks.
This example shows how easy it is to gain weight without even knowing it. But it's also easy to lose weight. In fact, you can start losing weight right now by making a few simple changes. If you can burn an extra 500 calories each day, you'll lose a pound a week and you won't even have to change your clothes.

Here are some basic changes that you might want to try:

• Instead of having afternoon coke, take a glass of water. Calories saved: 97
• Instead of eating an Egg Muffin, eat a small whole wheat bagel +1 tbls of peanut butter. Calories saved: 185
• Instead of using your break to catch up on work or eat a snack, walk up and down a flight of stairs for 10 minutes. Calories saved: 100
• Instead of hitting the snooze button, get up 10 minutes early and go for a brisk walk. Calories saved: 100
• Instead of watching television after work, do 10 minutes of yoga. Calories saved: 50

Total Calories Saved: 532 (based on a 140-lb person)

Focusing on daily changes is the best way to reach your goals. No, you won't lose weight overnight but isn't it better to permanently change your life for the better? Say it with me: My Health Is More Important Than My Appearance. Repeat that 10 times a day and you're on your way to better health.