What Steven Cousley Does

How To Lose Belly Fat Quick

There are so many belly fat diets out there but which ones are the best? What is really the fastest way to lose stomach fat? Do some foods work better than others? If you are in a hurry for the answers, click here to skip ahead to the Flat Belly Book.

To reduce your belly fat, the first thing you need to do is reduce your calory intake. You can do this by reducing the sugars in your diet and increasing the amounts of raw vegetables and fruit. Fruits have the added advantage of helping to reduce sugar cravings.

Some great tasting fruits with lower sugar content include raspberries, blackberries, watermelon, strawberries and peaches. Try to avoid high sugar fruits such as grapes, mangoes cherries and pomegranates. Honey makes a great substitute for sugar in beverages and will also help to reduce sugar cravings.

One very simple trick to reduce caloric intake is to drink more water. You should drink at least 8 glasses of water per day. Have a glass of water and eat a handful of unsalted and unsweetened nuts before meals. Nuts are good for you and this helps you to feel full leaving less room for high calory foods. The water also helps your body to cleanse harmful toxins.

Eating more high fibre foods is also great for your body. The extra “bulk” also makes you feel full sooner so you eat less high calory food. The fibre is great for your digestive system and prevents bloating which can be another cause of an unsightly belly.

If you’re a smoker, beware again – both smoking and drinking alcohol help fat cells lodge in various parts of your body.  Smoking and drinking daily is like having a Big Mac for every meal.

Don’t be tempted to skip meals. This can actually have the opposite effect of what you want. Skipping meals often results in you eating more at the next meal. Your body will then store your excess consumption as body fat. That’s a real lose-lose situation, and not in a good way.

These are just a few tips to get you started. For more detailed advice on the fastest way to lose stomach fat you can click here to read the Flat Belly Book

How Can I Lose My Belly Fat Fast?

When it comes to fitness there is one goal that everybody wants: a firm flat belly with well defined abs. Most people start out doing a few exercises but if they don’t get the results they want in a hurry, they give up. Every body wants to lose belly fat fast. It seems easy at first, do some crunches, leg raises and situps and the fats in your midsection will disappear. Sounds like a good plan but in reality it takes a little more to get your flat belly and six pack abs.

So what is it that makes it so hard? The answer is actually simple and I can give it to you in one word. Fat. You may or may not already have have a perfect six pack but you can’t see it. It’s hidden under a layer of fat. You might workout on your abdominal area for weeks but not see the results. Your muscles could be in great shape but you still have a pot belly. In fact if you’ve been overdoing the exercise or doing the wrong exercises you might have even developed the muscles so much that they actually cause the fat to bulge out even more than when you started.

As you might have already guessed, the first thing you need to concentrate on is getting rid of that excess belly fat. Now there are two things you need to do. Control your diet and start a cardio exercise routine.

Now for your diet, you really need to cut down on fatty foods. Don’t try to eliminate fats completely because your body does need some to be healthy. Also try to reduce the portion size of what you eat. You can eat healthy snacks in between meals if you get peckish.

Before you put anything in your mouth think about this: you really are what you eat. What you consume today will be part of your body tomorrow. Especially apply this rule to fast foods. Do you want your body to made out of greasy hamburgers and french fries? Just think more before you eat. Now if you need more help to control your diet, see a dietician or follow a calorie controlled weight loss program.

Next step, a good cardio exercise program is the fastest way to lose stomach fat. Then you will be able to see more of the muscles that have been hiding away beneath that layer of excess body fat. You might already have a great looking six pack and just didn’t know it because it was hiding under a layer of belly fat. Even if you need to do some more targetted exercise on your abdominal area, it will be lot easier once you have lost the excess baggage around your middle.

Ideally you would do some form of cardio exercise every day but if you are unfit start with just a few times a week and increase the intensity and duration gradually. Some of the really simple things you could do include a brisk walk, running, swimming, or going up and down a flight of stairs. Any activity that increases your heart rate for around half an hour will help to burn off fat. Again if you are unfit, start with 15 minutes and build up to the 30 minue goal as your fitness improves. It’s also important to warm up before exercise and warm down aftwards. Start you activity slowly and increase the pace. Maintain your high level for 15-30 minutes to keep your heart pumping and then gradually slow down to end your routine.

Control your diet and work on burning off the excess belly fat. Once you start to see results then you can take the next step of targetted exercise to tone and tighten muscles for your perfect flat belly. For more ideas on diet and targetted exercise, click this link now to read the Flat Belly Book.

Abs Exercise – Flatten Your Belly

There are a lot of misconceptions on how to flatten your belly and get six pack abs. A lot of this comes from advertising campaigns that promise a quick fix solution. If it’s your goal to have a well sculpted body it’s easy to be misled by the promises you see by promoters on tv. The truth is that dietary supplements and pills, expensive exercise machines and other gizmos might help to get your flat belly, but it will take time. Depending on your current physical condition it may take a lot of time and a lot of effort. There are no shortcut quick fix solutions. Despite the claims of any product, the best results can be achieved by doing some very simple basic exercises.

First of all, if you are carrying some extra weight you will need to do some form of cardio exercise to burn off your belly fat. Fat that accumulates around your midsection is called visceral fat. it can be unsightly and may also lead to other health problems. No matter how much work you do on your abdominal muscles, you won’t see the results if they are hidden under a layer of fat. To burn the fat you will need some form of exercise that will raise your heart rate for 15 to 30 minutes each day. A brisk walk, running, swimming, going up and down stairs, are all simple activities that will burn off excess fat. Choose an activity that suits your lifestyle and current physical condition. Do something easy to start off and then increase the intensity as your fitness level improves.

The most common exercise to tighten and tone your abs is crunches. You start out by laying flat on the floor. Put both hands behind your neck. Now raise your knees and bring them towards your chest. At the same time lift your head and curl your body towards your knees. Then return to your original flat position and do the crunch again. Doing a series of repetitions really works the central abdominal muscles to sculpt a flat belly and nice six pack. Start with a number of repetitions that you are comfortable with and increase the reptititions as your abs get stronger. Do this exercise three or four times a week.

Now it’s important not to focus on just one type of exercise or your body will adapt to it and it takes longer to get results. Crunches work the central muscles but you need to work the sides as well. Do a simple situp exercise with a twist. Put your hands behind your head and as you sit up, twist so that your elbow points towards your opposite knee. For example, twist and turn your body so that your right arm moves towards your left knee. On the next repetition, twist the other way so that your left elbow moves towards your right knee. Just like the crunches, do as many repetitions as you are comfortable with and increase the number of repetitions over time. Also do this three or four times a week, ideally alternating days with the crunches.

Another variation that works on the central region is a very simple leg raise. Lay flat on the floor with your legs together. Keeping your legs straight, raise your feet 15-20 centimetres off the ground and just hold them there for 20 seconds. Lower them to the floor, rest for 10 seconds and then do it again. Start with 5 repetitions and over time increase the length of time your legs are raised and the number of repetitions. This is really great abs exercise flattens your belly within weeks.

For more information on easy exercises and simple diet changes to flatten your belly, click this link now and read the Flat Belly Book.

How to Flatten Your Belly

No matter what the size and shape of your body’s frame the abdomen is one area that can be stubborn for everybody. A “pot-belly” can be unsightly and an excess of fat stored in this area can also lead to other health problems. This store of visceral type fatty tissue can contribute to cholesterol and cardio-vascular problems. So what can you do to reduce belly fat and flatten your belly?

Despite what you may see advertised on tv, exercise that targets the abdominal area alone is not enough. Yes exercise will tighten and tone the muscles, but if they are still covered with a layer of fat, you can’t see them, and you still have a pot belly. What you really need to do are cardio exercises that will burn the fat. Don’t just aim to tone muscles, that’s not enough. You need daily exercise that increases your heart rate for 15 to 30 minutes each day.

One more thing you need to do is watch your diet. If your body does not use the fats and sugars that you eat it will store them in your body as fat. If you live on a diet of fast and/or fatty foods all the time you spend on exercising will just be wasted. It’s ok to have some fat in your diet, in fact you need some to stay healthy. It’s when you are consuming more fat than your body needs that you have problems. The only way to get rid of excess fat is to burn it off through exercise.

Some examples of simple cardio exercise that will help you include running, swimming or bike riding. You can also try going up and down stairs at a fast pace or even a brisk walk. If you are not used to exercise then start with something simple and increase the activity as you get fitter. The important thing is to increase your heart rate by exercising for 15-30 mins every day.

Now lets take a look at those abdominal muscles. These muscles do give shape to you abdominal area. Once the belly fat is gone, you want to be able to show off your nice tight abs. Now to get them well-toned, you need some abdominal exercise. All that is really needed is a simple set of exercises for a few minutes every day. Try not to do the same exercise every day or your abs will adapt to it and you won’t get as good a result. If you work the centre muscles one day, work the side muscles the next. Give your abs a variety of bending and stetching.

Now for more detailed advice on how to flatten your belly, click this link to the Flat Belly Book.