Losing Belly Fat For Six Pack Abs

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Everyone wants the 6 pack abs

Correct abdominal exercises are good for toning your abs and muscles if done properly and combined with a good diet plan. However many people mistakenly think they can continue to eat what they want and end their day with 100 badly performed crunches to burn of all the calorie packed foods they tucked into their bodies throughout the day.

Look, if you are not on a good diet plan and watch what you eat, it does not matter how many abs exercises you perform, you will not reduce your belly fat and see your abs muscle tone. In fact, your tummy may even grow bigger because you are building muscle underneath the existing belly fat. So if you want to see your six pack abs, you must work off that existing fat first by eating right to lose fat and workout your entire body with weight resistance compound exercises.

Now make this clear. If your body fat ratio is not below 12%, you will never have clear six pack abs!

Another myth is that most people think that the more crunches and sit-ups they do, the faster they will get a flat belly and the faster your abs will show. That is baloney. Do you know that 20 good quality crunches are much better than 200 inferior crunches performed in the wrong form? Most people just want to get it over with so they just do as many fast and low quality crunches. Correct form is everything if you want to build muscles.

This next myth is very disturbing, at least to me. This is about spot reduction. For example, this guy will come to me and say he wants to keep the fat on his chest because it makes his chest look bigger, but wants to reduce his belly fat to get 6 pack abs.
This is ridiculous. Short of medically invasive medical procedure such as liposuction or hormonal manipulation, it is not possible to have spot reduction, at least at the time of writing this article. When you work to lose weight, your fat will come off all over your body. If you have a layer of abdominal fat, doing thousands of crunches will not make the fat there go away. You will never see any result!

So therefore, you cannot lose fat in a specific area by doing specific exercises that affect the muscles there. So the key to losing your tummy fat is to increase your body's metabolism so it can effectively get rid of those layers of excess belly fat as well as overall body fat.

Yes, we all love to have that well defined six pack to show off when we are at the beach. The trouble is most people don't realize that rock hard abs do not start in the gym, they start in the kitchen.

Your first goal should be to lose that fat, and it starts with your diet. So get expert advise to design a good diet plan that is suitable for you to lose your bodyfat. You work in the gym to build muscles so that when your excess fat is gone, your nice toned muscles can be revealed.

So now you know, the key to getting a flat belly with a well toned six pack abs is to get on a good diet plan and an excellent exercise program.
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Chia Seeds: Super Food Secrets

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Chia Seeds

Chia seeds are a multi nutritional super grain used by the various tribes of Central, Southern America, Mexico and its tributaries and was also cultivated by the Aztecs and Mayans which were the most famous civilizations which dates back to several centuries. They were very fond of this multi nutritional grain which they often called it as super grain, there warriors consider it as a very important diet, they use it when ever they go on the long journeys, it helps to control their hunger as it is filled with fiber and is a great absorber which converts that into gel and takes a longer period of time for the enzymes to start eating the gel coating which helps them to take control over the hunger and keeps their energy levels up. A very little amount consumed by a single warrior keeps him running for the whole day!

Chia seeds are one of the oldest crops of the world and it dates back to several centuries. Chia Seeds are always known for their goodness and the benefits it provides to the human health including a relief to several other kinds of diseases. The cultivation of Chia seeds were reduced by Spaniards after the conquered the area.

Now lets see how a Chia seed is distinct than any other nutritional food or any other protein supplements, and why they are taken under consideration when talking about the diet plans as well as in exercises and why most athletes use it to develop their stamina and physical endurance.

- Till date Chia seeds are far most the most nutritious food known to man, it is way much higher in nutrients than Flax seeds which was previously considered as the most highly nutrient seeds of the world. The average of nutrients the Chia seed is composed of is about 20 to 30% of proteins, 35 to 40% oil, this oil comprises of Omega - 3 as well as Omega - 6, and the right amount of such nutrient is very important for the proper functions of cells all over the body. Along with that the oil presented in Chia seeds also contains a plenty much amount of linolenic acid and linoeic acid, both of these acids are very important for the bodily functions to work properly. Aside from that Chia seed comprises of 25 to 30% of the fiber (both Soluble and Insoluble) and high levels of major oxidants presented in he body. In short it can be said as Chia seeds contain almost every kind of vitamin and mineral that is compulsory for the human body to work properly.

- The recent study conducted on this super grain shows that only a single tablespoon of Chia seeds when consumed with water can keep an average person up for about 24 hours even with a hard physical labor. Chia seeds are also enlisted in World Health Organization and is marked as a complete diet plan.

- People having the problem of Obesity can use Chia seeds to reduce their weight to a great extinct even as much as they want, in a very specific period of time and without the pain of heavy exercises or keeping their selves hungry. They work as a hunger suppressant as the high fiber and oil content found in these seeds which act as a bulking agent which creates a barrier between digestive enzymes and the carbohydrates which slows down the process of conversion of carbohydrates into sugar, which helps to keep blood sugar levels stable. When Chia seeds reach your stomach they convert into gel, thus your brain thinks that you are already full and you won't have to eat again for quite a while, even up till 24 hours.

- When consumed by Athletes, it helps to improve their performance and they would last much more than they usually do and not only has it increased their time to play, but also their performance as their ability is to convert into gel in the stomach which blocks the uptake of the carbohydrate and thus longing the effect of carbohydrates that they usually have on their body.

- Chia seeds can also be used as a great pain reliever. It has been reported that many people suffering from the pain in joints had a great effect on them as well as also on them who are suffering from arthritis and rheumatism, it helped these patients to cut off the amount of prescribed medicines that they usually intake as they contains very high levels of Omega - 3 which gives these seeds remarkable anti-inflammatory properties.


- Chia seeds can be consumed in variety of ways. You can convert the seeds into gel by soaking them in water for the whole night, afterward this can be mixed with water, juice, or can be added to any kind of sauces, smoothies etc you can also add this paste or directly the seeds into any dish suitable and would add all the goodness of seeds into that dish, even without changing its taste. It is pretty easy to add the recommended amount of seeds into your diet therefore allowing you to get all the benefits of these seeds and the nutrients it contains.

- No side effects of Chia seeds have been reported till now. Some of the nutritional foods have adverse effect or consist of some kind of allergens that might cause allergy to some people but Chia seeds have not been reported as the source of allergy or any disease to this date however the women who are on breast feed, pregnant or the people suffering from the severe medical condition are advised first to consult their physicians before the intake of Chia seeds as they are very nutrient and might effect the condition of a severe patient, but till now nothing has been reported.

In short we can say that these seeds are the great source of nutrition and are easy to intake, digest and are also helpful in cleaning you intestines from the waste products that have been settled down. They are surely the one to be the next super food!

Afran Hamid

Article Source: http://EzineArticles.com/?expert=Afran_Hamid

Home Made Protein Bars

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I used to be addicted to protein bars, eating 2-3 bars a day thinking they were good for me just because they were called "Protein Bars"... I would go for anything that had a lot of protein and tasted good.

Then, as I kicked my training up a notch, I realized I had to kill this fetish, a pretty expansive one too as a protein bar costs about $5... I had to stop eating these "candy bars with protein" but I still needed convenient access to healthy protein. This is when I decided to create the perfect homemade protein bar. One that had all the good stuff and none of the bad.

I wanted them to be healthy but cheap to make.... Here's the result!They are damn good tasting and can be made in under 5 minutes... Enjoy!

Drinking MORE Water

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It is mentioned that humans need at least eight glasses (@ 2 liter) of water per day. Why? This is part of the reason-

1. Without water no living human being, water is adhesive in the architectural design of the cell, preventing water damage to DNA repair mechanisms and create more efficient, because fewer abnormal DNA that is printed.

2. Water is the main solvent for all meals, vitamins and minerals. Water used in food-solving mechanism into small particles and finally in metabolism and assimilation of food.

3. Water also increases the body's absorption rate of the essential ingredients in foods, including functions to transport all the materials in the body.

4. Water helped clean the toxins from the body and took it to heart and kidney removed fatherly, water also serves as:

- The main Lubricants joint space and helps prevent arthritis and pain in the back, laxative the grease and prevent constipation, and essential for the body cooling system (perspiration) and body heating (electrical).

- Provides power and electric energy for all brain functions, especially functions of thought, can help prevent attention deficit disorder in children and adults.

- Increase the grace of our attention and refreshing the body faster than other liquids.

- Helps reduce stress, feel nervous and depression, restore normal sleep rhythm.

- Helps reduce fatigue and provide youthfulness energy by making the skin smoother and helps reduce the effects of aging.

- Make eyes bright and excited.

- Thin the blood and prevent blood clotting when it circulated throughout the body.

- Reduce menstrual pain and sprayed heat, dehydration and blocking the production of sex hormones are one of the main causes of impotence and loss of libido.

To lose weight by drinking water is the best way, because the drinking water in time and will lose weight without having too much dieting.

In this situation, the body is forced to store fat and use the reserves of protein because they are more easily broken down than fat reserves. This is why 37% of Americans are overweight. Their bodies involved in crisis management dehydration. So, make sure your body to get adequate water intake daily.

Article Source: http://EzineArticles.com/?expert=Yossi_Fadhli

Crispy Chicken Strips

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Enjoy McDonald’s fatty chick nuggets?? Try these Crispy Chicken Strips which are BAKED and a heck of a lot more healthier than McNuggets. It requires 2-3 minutes to prep and 15 minutes of baking time.

Here’s the recipe.

Ingredients

- 3 x 6oz boneless, skinless chicken breasts
- 1/4 cup oat bran
- 1/4 cup of wheat germ
- 1 Tbsp ground flaxseed
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground pepper
- Garlic powder (pinch)
- 1/2 cup water or low-sodium chicken broth
- 1 large egg white

Directions

1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper.
2. Cut chicken breasts into strips. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for about 15 minutes or until golden.

Makes 6 Servings

Leave a comment below and let other readers know how they taste. And feel free to add other spices to mix it up a little!

We’re Now On YouTube

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On YouTube: ShedFatBuildMuscle

I opened a YouTube account. I have some plans for the future…video plans. Since this is a personal blog, I’ll be making VLogs about my own experience with building muscle and fat lose.

I hope this endeavor will get me to return to working out and now just researching articles on building muscle and loosing fat.

You can catch my YouTube Channel here: http://www.youtube.com/ShedFatBuildMuscle. If you like, please subscribe (even though there’s nothing posted yet) or wait till I’ve posted some video. Hopefully it’ll keep you well informed.

Gain Muscle Lose Fat With Milk

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Build Muscle With Milk

Milk. There's a lot of different opinion on the MOO-JUICE. Some say drink some say avoid. Personally, I drink. It's a great source of protein and makes bland protein powers taste much better.


So I did a Google search on milk and I found a study from McMaster University on the impact of drinking milk after heavy weightlifting. The result? Milk helps exercisers burn more fat.

McMaster researchers took three groups of young men 18 to 30 years of age – 56 in total – and put them through a rigorous, five-day-per-week weightlifting program over a 12-week period. Following their workouts, study participants drank either two cups of skim milk, a soy beverage with equivalent amounts of protein and energy, or a carbohydrate beverage with an equivalent amount of energy, which was roughly the same as drinking 600 to 700 milliliters of a typical sports drink.

Upon the study’s conclusion, researchers found that the milk drinking group had lost nearly twice as much fat – two pounds – while the carbohydrate beverage group lost one pound of fat. Those drinking soy lost no fat. At the same time, the gain in muscle was much greater among the milk drinkers than either the soy or carbohydrate beverage study participants.

“The loss of fat mass, while expected, was much larger than we thought it would be,” says Phillips, associate professor of kinesiology at McMaster. “I think the practical implications of these results are obvious: if you want to gain muscle and lose fat as a result of working out, drink milk.”

Here’s the link to the scientific article abstract: http://www.ajcn.org/cgi/content/abstract/86/2/373

Protein Powered Banana Waffles

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Here’s a great breakfast that won’t make you feel guilty. Enjoy this protein powered Banana Waffles. This recipe makes 2 servings.

Ingredients

1/2 cup flour
1 scoop of Vanilla flavored protein powder (30 grams of protein)
1/2 cup plain low fat yogurt
1/2 cup skim milk
1 tsp vanilla extract
1 medium banana
2 tsp baking powder

Directions

Preheat a waffle maker. If you do not have a waffle maker, this recipe works well as pancakes.

In a medium bowl, mix the flour, baking powder and protein powder together. Add the yogurt, milk and vanilla extract. Mix well, if the mixture appears too thick, add a little water (1 tsp at a time) to lighten.

In a separate bowl, mash the banana with the backside of a fork and then add it to the other wet ingredients. Mix all for another 10-20 seconds. If batter too thick, add a little more water (again, 1 tsp at a time).

Follow the cooking instructions that accompany your waffle maker.

Twenty Minute Workout Extraordinaire

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Ideally, both aerobic and strength training should be a part of an exercise session. The issue is, many people dislike doing cardio and will make up a reason not to do it. A lot of people claim to not have enough time in their schedule. Please keep reading to discover how you can reap the benefits from a well-constructed cardio workout that only takes 20 minutes.

First off, why should you add cardio to your workout routine? It is very beneficial to do strength training workouts. All it takes is a glance around the gym, at all the toned, hard bodies to see why. But why strive to get that heart rate up? What are the advantages of this?

Adding cardio to your workout reduces stress, burns calories, makes the heart and lungs stronger, reduces depression and increase confidence. It gives you more energy and helps you sleep better. To sum up, it improves your health and well-being which leads to a better quality of life. Mix this with workouts to improve muscle power and you are on the way to feeling good quick.

What is the best way to get a great twenty minute cardio session? Interval training is the way to go with cardio activities!

Short, hard workouts, that is. Simply workout as hard as you can for two minutes then slow down for two minutes. You have your 20 minutes if you repeat this cycle four more times. Or, try alternating between one minute hard and one minute easy for a total of 18 minutes.

Here is an example:

Running's an ideal exercise for interval training. You can try this outside or on a machine, as they are both similar. Begin your jog slowly and then speed it up for about two minutes. This will not be your all out. The reason being the fact that you have to maintain it for two minutes. If you tried to fully sprint, the pace would be quite hard for you. Then you slow it down, walking (or you can jog slowly) for another 2 minutes. By repeating this exercise 4 more times, you are giving yourself a great cardio workout in just 20 minutes.

This idea can be applied to all types of cardio exercises, and includes anything where you can alternate between intense movements and rest periods in two-minute increments. Or where you can rest for one minute then work for one minute.

Your blood will get moving and your heart will pump faster from the great things cardio has to offer. Who would have thought that you can accomplish so much for your body in just 20 minutes.

Nicholas has a wide range of interests, from photography to spy gadgets, to video games, and more. He enjoys sharing his views on his hobbies through writing. His latest articles take an in-depth look at ladies western shirts and ladies western wear.

Article Source: http://EzineArticles.com/?expert=Nicholas_Farrow

Proper Vitamin Intake You Can Help Reduce Acne!

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Some doctors might tell you that it's unlikely that acne might be caused or aggravated by your diet. However, why don't you ask him if your skin's health can be linked to your diet? Very often doctors will throw many acne resolving creams at you and completely ignore the research being done that has proven that acne and many other diseases can be cured with proper nutrition. This is especially the case if you have a deficiency in your nutrition of vitamins for skin such as vitamin A and vitamin C to name a few. These vitamins are often mostly found only in fruits so if you're not used to eating many fruits a day or at least a week your current skin condition might just be linked to this crucial deficiency!

Acne is one of the primary skin problems of adolescents and adults, in fact it's estimated that over 80% of people suffer from some form of acne but it usually clears up by the time they reach their twenties. A lot of people actually spend a lot of money to make their skin clear and even though Acne might be hereditary, the causes of acne sometimes vary according to the food that we eat and how healthy our lifestyle is.

According to research, one of the reasons why people develop acne is because they lack the vitamins and nutrients needed by the skin to become healthy. Most people now do not eat the proper serving of fruits and vegetable that the body needs and although taking multivitamins and other supplements are recommended, the supplements should not take the place of healthy, organic food. Also it's very important to make sure you take the appropriate recommended daily quantity of water which is 6 to 8 cups each day. This is important for your skin to be properly hydrated.

Another thing that the skin needs is Omega-3 Fatty Acids which can be found as part of the benefits of fish oil consumption. It has been proven that intake of fish oil can make the skin clearer. You can also find omega 3 in flax seed which also has many other flaxseed oil benefits which is a good addition to your diet every so often because you can easily add it to so many different meals or snacks unlike fish which needs to be cooked. Alternatively you might want to look into fish oil supplements but make sure to put some time to find the best fish oil by being aware of some things you should look out for when deciding on what brand you want to buy (this usually applies to most supplements but in the case of fish oil it's very important to have properly refined fish oil).

If you have acne you definitely want to look into vitamins for acne and possibly some of the best vitamins for your body. Don't forget that nutrition is the way your body keeps itself alive and has a great impact on your overall well being!

Article Source: http://EzineArticles.com/?expert=Alex_Trem

Using Fiber to Drive Weight Loss

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Most people are familiar with the popular diet plans which millions follow in a desperate attempt to lose weight and improve health. Low carb diets have garnished much attention over the past 40 years as scores of people have quickly dropped weight following the program made popular by Dr. Robert Atkins. The Atkins plan has not been without controversy due to the inclusion of processed meats, high fat dairy and the initial exclusion of fresh vegetables.

Fad Carb Diets Don't Work Long Term

While initial results of people following the Atkins program are impressive, most are unable to attain or maintain their target weight. For many, sustainable and healthy weight loss is only possible by following a high fiber diet which encourages plenty of leafy greens, proper balance of healthy fats and a high fiber intake which requires more energy for the body to break down.

A study published in the American Journal of Clinical Nutrition distinguishes carbohydrates based on their glycemic index, a measure of how quickly they convert to glucose in the blood. Glucose is released slowly in carbs which are high in fiber, blunting the typical blood sugar spike. These foods are associated with a lowered risk from many metabolic disorders, and may help prevent diabetes from progressing to an advanced form of the disease.

All Carbs Are Not Created Equal

Raw vegetables and cake both contain carbohydrates, yet most people would identify the dessert as an unhealthy carb choice. The key difference is in the way they release glucose to the bloodstream. The sugars in vegetables are closely bound with fiber, and are difficult for the body to break down quickly, while the cake immediately turns to sugar beginning in the mouth. Carbohydrates are essential to good health, but making the proper choices will lead to reduced disease risk and natural weight loss.

Making the Good Carb Choices

Carbs come in all different forms, and selecting wisely by choosing high fiber foods will assist in establishing your weight loss goal. Fiber can't be digested by the body, and doesn't have a caloric impact on fat metabolism and storage. Learn to read nutrition labels to determine the fiber content of foods. You'll quickly learn that the core of your diet should be from fresh leafy green vegetables, nuts and seeds balanced with lesser amounts of meats and unprocessed fats. Work up to 40 to 50 grams of fiber each day, and watch your weight loss progress naturally.

Eliminate the Evil Carbs

Sugar added from any source is a top reason people gain weight and ruin their health. Sugar, glucose and fructose are all bad carbs which have no nutritional value and no fiber content to offset the impact on blood sugar. All refined grains, baked goods, candies and snacks should be eliminated from your diet. Be wary of the multi-grain marketing scheme, as these products will cause your blood sugar to rise as quickly as their refined counterparts.

Healthy weight loss is an admirable goal, frequently sabotaged by the typical refined junk food diet. It's critical to incorporate high fiber foods into your diet which will help you feel full and avoid the blood sugar rollercoaster which leads to weight gain and declining health. Monitor your fiber intake, and benefit from lower disease risk and natural weight loss.

Read More Expert Advice on Diet, Health and Nutrition, and Download your Free Weight Loss EBook!
John Phillip is a Health Researcher and Author of 'Your Healthy Weight Loss Plan', a comprehensive EBook explaining how to use Diet, Exercise and Targeted Supplementation to naturally achieve your healthy Weight Loss goal. Visit My Optimal Health Resource to download your Free 48 page copy.

Article Source: http://EzineArticles.com/?expert=John_L._Phillip