Flat Belly | What Steven Cousley Does

How Can I Lose My Belly Fat

Books, Health, Self-Improvement No Responses »

Dec 302009

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.

Simple Abs Exercise – Flatten Your Belly

Books, Health, Self-Improvement 2 Responses »

Dec 282009

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 Belly – The Blatant Truth!

Books, Health, Self-Improvement No Responses »

Dec 272009

The Blatant Truth on How to Flatten Your Belly

It can be frustrating to watch all those infomercials on tv telling you how easy it is to flatten your belly. You see lots of models or actors showing off their fabulous bodies and telling you they got that way by using whatever product it is they are endorsing. They make it look really easy to get a flat belly and six pack abs.

But is that what it’s like in the real world? It’s true that anybody can achieve a flat belly but in reality there can be a lot of factors involved and it does take an effort on your part. For some people it’s easy, others need to work really hard. There are lot of factors involved, some of them include gender, genetics, age, lifestyle and general health condition. Your basic body type naturally affects the shape of your midsection.

It’s important to realise that you need to do a range of exercises and control your diet to achieve and maintain an attractive flat belly. The simple fact is that to reduce your belly flat you need to burn off the fat around your midsection. You can target the musle groups in that area but unless you burn fat as well you aren’t going to see those toned muscles. Control the fat in your diet but you still need to eat some fats to remain healthy. Use cardio exercise like walking, running or swimming to burn off excess fat and more targettedd exercise like crunches and sit-ups to target your ab muscles.

Don’t just use one form of exercise for your abs because your body will adapt to it and it will be harder to get results. Try a different exercise each day, perhaps focus on central muscles one day, then do twisting exercises to work the sides the next day.

Some of the gadgets you see on tv may help in your exercise program, but don’t be fooled into thinking they are all you need. Anything that promises a quick fix might just sound to good to be true.

Getting a well toned flat belly does take some work but you can do it without expensive exercise devices. For more specific tips on diets and exercises to lose belly fat, click this link to read the Flat Belly Book.