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Get rid of the belly fat, bulge, muffin top , healthy tips and exercises

Monday, November 22, 2010



The Lean Belly Prescription


Travis Stork, M.D., host of The Doctors on TV, sees the devastating effects of belly fat every day in the E.R. at Vanderbilt Medical Center in Nashville. Heart attacks, strokes, diabetes, sleep disorders, and more—all a result of people who are carrying too much weight.

The Lean Belly Prescription is his 911 response: to blast belly fat—stat! It's filled with simple strategies that will help you lose weight the same way you gained it: By making easy lifestyle choices that will transform your life—but this time, for the better. Changing your body doesn't always mean getting more mileage on your gym membership. Reap the benefits of what scientists term non-exercise aerobic thermogenesis, or "N.E.A.T." 

Get Outside


People who spent at least 20 minutes a day outdoors felt they had up to 20 percent more physical and mental energy than those who stayed inside thought they did, according to scientists at the University of Rochester. 

Clock in Some Cardio


It can be as beneficial as a formal workout, according to a new study in the Journal of Sports Medicine and Physical Fitness. Just 20 minutes of playing soccer or dodgeball raised adults' heartbeats to 88 percent of their maximum and burned 160 calories, researchers found. 

Get on Your Feet


When you talk on the phone, stand up. You won't think of it as exercise, but it can help you burn as much as 54 calories for every 20-minute conversation. An alteration of as little as 100 calories a day can start you on the road to serious weight loss. 

Get on Your Feet


When you talk on the phone, stand up. You won't think of it as exercise, but it can help you burn as much as 54 calories for every 20-minute conversation. An alteration of as little as 100 calories a day can start you on the road to serious weight loss. 

Flatten your belly and shrink your hips in just three moves, with this simple workout from The Women's Health Big Book of Exercises. It’ll help you tone your total body, with less hassle than ever. And to speed weight loss even more, make sure to check out the diet secrets in The New Laws of Leanness.

Here’s what to do: Complete the workout three days a week, resting a day between each session. Do the exercises as a modified circuit, performing one set of each exercise in succession, and resting 30 seconds between each move. So you’ll do one set of the alternating dumbbell row, rest 30 seconds, then do one set of the dumbbell sumo squat, and rest another 30 seconds, and so on. After you’ve done one set of each exercise, rest for another 30 seconds, and repeat the circuit two to three times. 
 First exercise



Do 6 to 8 repetitions

Grab a pair of dumbbells, and stand with your feet shoulder-width apart and knees slightly bent. Bend at your hips, keeping your lower back naturally arched, and lower your torso until it’s almost parallel to the floor. Let the dumbbells hang at arm’s length from your shoulders. Now pull the dumbbell in your right hand to the side of your torso by raising your upper arm, bending your elbow and squeezing your shoulder blade toward your spine. As you lower that dumbbell, row the dumbbell in your left hand to the side your torso. That’s one repetition.

Continue to alternate sides. 

Second Exercise




*Do 10 to 12 repetitions

Grab a heavy dumbbell and hold an end with each hand at arm’s length in front of your waist. Set your feet about twice your shoulder width apart, your toes turned out slightly. Lower your body as far as you can by pushing your hips back and bending your knees.

Pause, then push yourself back to the starting position. Keep your torso as upright as you can for the entire movement, with your lower back naturally arched.
Third Exercise


Do 10 repetitions

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.

Pause, return to the starting position and repeat with your left leg. That’s one rep. Alternate until you’ve completed all your reps. 

Tips from Womenshealthmag


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