Best Cardio to Burn Belly Fat

By Craig Ballantyne

Everyone knows spot reduction is impossible, right? Well, guess again! One of Australia's top fat loss researchers published a study showing that interval training burns belly fat specifically. So if you are looking to lose inches from your waist, you have to add interval training to your workout program.
Fortunately, you can drop the slow cardio, add intervals, and still save time from your workouts. Here's why.
The Australian study compared a 20-minute interval training workout (done 3x's per week) against a 40-minute slow cardio workout (also done 3x's per week). Women did the workout for 15 weeks, and only the interval group lost belly fat. The cardio group got practically no results at all.

So spot reduction is possible, as long as you don't expect slow cardio or endless crunches to do the trick. Instead, you need to use interval training. According to Professor Steve Boucher, the Australian co-author of the latest interval training study to show intervals work better than slow cardio, "high intensity intermittent exercise may result in greater fat loss in the abdomen".

Basically, interval training burns stomach fat first, over all other sources of fat on the body.
Now we all have heard that spot reduction doesn't work. If you haven't, here is the story. For some reason, many people think that by doing tons of crunches, they will burn stomach fat. Unfortunately, that just isn't true.

In fact, Boucher quotes the following example...
"...researchers have examined the fat content of elite tennis players' racket arm. The logic here is that if a tennis player uses his racket arm much more than his other arm then the fat content should be less. Racket arms of tennis players usually possess greater muscle and bone mass but similar fat levels."
So here's the odd thing about Boucher's theory...Notice that he's not claiming sprint interval training done on a bike will burn more fat around your legs. Instead, he's claiming that interval work done by your legs will lead to a spot reduction of fat from around the belly. Completely backwards to what the beginner exerciser thinks. Boucher also says this interval program will work really well in men with lots of abdominal fat - so its not just for women.

So why do the intervals work so well?
Boucher believes it has something to do with the increase in hormones called "catecholamines" (adrenaline is a catecholamine hormone). These increase after intervals, but not after slow cardio.
Catecholamines are a fat burning hormone and there are a lot of catecholamine receptors in belly fat...so he seems to think the elevated fat burning hormones from intervals ends up leading to targeted belly fat burning.
Interesting theory...we'll see if they do more research and are able to confirm that belly fat burning hypothesis. Regardless, its great to see studies showing intervals to be more effective for losing stomach fat than slow cardio workouts.

Surprisingly, Boucher recommends stationary cycling as one of the best ways to burn fat with intervals. Seems like another fat loss expert has been saying that for years now...oh yeah, it was me! I know, and research shows that using both resistance training and interval burns more fat than slow cardio workouts.
Boucher also recommends a Mediterranean diet (lots of fruits and vegetables)...another commonality with Turbulence Training (that is, the emphasis on fruits and vegetables).

So there you go...Turbulence Training years ahead of this study, but supported by the latest scientific research and the expert's hypothesis. And don't forget, Boucher and his group didn't even throw in the Turbulence Training resistance training exercises...that probably would have resulted in even more belly fat burning and loss of stomach fat.

So forget about hour-long stationary cycling workouts when you can get the same or more fat-burning benefits in 20 minutes. Exercise intensity is the most important factor determining post-exercise energy expenditure and fat loss success!

After a 5-minute warm-up, follow this sample beginner's protocol:
* Start at 15 seconds of intense effort (90% of your maximal pace).
* Follow that with "active rest" (~30% of your maximal pace) for 2 min.
* Perform 3-6 intervals.
* Finish with 5 minutes (or longer) of moderate intensity exercise.
As you become more advanced and accustomed to intervals, progress to:
* Increase your intensity to 95-98% of maximal pace (always hold a little back).
* 30- to 60-second intervals with only 30- to 60-seconds active rest.
* Try to keep your active rest the same length or longer than your work interval.
* Perform 6-12 intervals per session.
* Finish with 5 minutes (or longer) of moderate intensity exercise.
Interval training is the best cardio to burn belly fat and help with spot reduction of stomach fat over your ab muscles.

How to Lose Belly Fat Quickly - Burn Belly Fat Before the Holidays

The holidays are once again right around the corner. Are you looking to lose a few pounds before you see all your relatives again during the next couple of months? With just a few changes in the way you eat and your daily routine, you can easily lose that belly fat; how quick is up to you. How fast do you want to go?


1. Eat smaller meals more often. Don't starve yourself to try to lose weight! You will just quit if you try to starve yourself, and it's not healthy for your body at all. Instead, eat smaller meals every 2-4 hours throughout the day. Breakfast should be packed with lean protein and fiber, followed by a snack of fruits and/or vegetables and/or nuts 2-3 hours later.


2. Drink more water. It is recommended that you consume 64 ounces of water every single day. Start your day off with a full glass of water and drink water before every meal. Not only will this help curb your appetite during your meal, it will also help your digestive system and will help your body eliminate excess fats and wastes faster.


3. Add exercise to your daily routine. Sit-ups and crunches will not get rid of your belly fat! You have to burn the fat off with either moderate exercise every day or aerobic exercise three times per week. How fast you want to burn your belly fat off is up to you.
You can easily burn belly fat before the holidays if you develop a plan and stick with it!

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Burn Belly Fat-3 Easy Tips

If you are like me, getting rid of belly fat is job one as far as dieting is concerned. I have found a few useful tips that can greatly improve your progress. I fought this battle for years, now I know how to beat it.

Tip #1. I have found that you only need to do a couple of targeted exercises to improve your mid-section. There is really no need to go to a gym or do long difficult exercise routines. The first is obvious, crunches, yes you will need to do crunches because this helps to tighten a tone the abdominal wall. By toning the abs your waist will become slimmer faster. The other belly buster is torso twists. Twists have been around for a long time but seem to have lost popularity recently. This simple exercise is still great for slimming your waistline. These exercises do not need to be done everyday. Your abdominal muscles are like any other muscle, working them every other day is plenty.
These two simple exercises will flatten your belly.

Tip #2. Your diet is an important part of slimming your waist. By simply trimming a few calories everyday your results will begin to show. I usually just change a few of the things that I eat each day, and make healthier choices. I eat a lot of fruit instead of sugary snacks. I cut back on processed carbohydrates. These would include breads, pasta, rice, and potatoes. If I eat any of these it is always the whole wheat variety. Do not go on a crash diet, the goal is to be able to maintain the loss over the long haul.

Tip #3. Supplements. I have tried many supplements to gain better results. The single best supplement I have tried is Hoodia Gordonii. Hoodia is a powerful appetite suppressant that has no known side effects. This supplement can give you a definite advantage when it comes to losing that belly fat. My secret weapon is Continue [http://best-wiki.com/about/hoodia-weight-loss/]

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

12 Foods That Burn Belly Fat

Belly fat is one of the most critical problems today in maintain good health. This may sound strange but it's true. Some of the problems created by too much belly fat include:

· high blood pressure
· poisoning of the liver
· increased heart disease
· increased cholesterol
· increased risk of developing diabetes

How can you tell if you need to lose belly fat besides by looking in the mirror?
· Men: waist measurement should be 37 inches or less
· Women: waist measurement should be 32.5 inches or less
· Another guide: the waist measurement should be no more than half your height in inches

Now that you know what to look for to determine if belly fat is a problem for you; let's look at some of the foods that will actually assist you with losing belly fat. By choosing and eating foods that burn belly fat will ultimately help to reduce your waistline and improve your overall health.

But...before we go further, please understand that there are NO foods that target a particular part of the body like a heat seeking missile! However, there are products and foods available that will dramatically assist with belly fat loss and make eating healthy and exercising that much more beneficial.

1. Flaxseed and Flaxseed Oil: this is a source of Omega-3 nutrients which has been shown to help in the fight of heart disease and some cancers

2. Celery: can help in lowering blood pressure and cholesterol. Some studies say that it also takes more calories to digest celery than celery actually contains.

3. Oatmeal: The humble oatmeal breakfast (not the instant high sugar content kind) provides good fiber, helps lower cholesterol and helps you feel fuller, longer.

4. Protein Powder: helps stop cravings and can increase metabolism and stave off hunger attacks. But, as with everything else, read the labels. Sugar is a no-no, even in the form of sucrose, fructose and dextrose. Mix with water or low fat yogurt and milk. Read those labels because low fat foods often are high in sugar.

5. Olive Oil: olive oil is one of the best monounsaturated fats to use. Stay away from oils made from animals. Stick to vegetable oils and mores specifically olive oil. Olive oil helps control cholesterol.

6. Berries: strawberries and other berries provide a good amount of fiber and antioxidants like that found in blueberries. Just remember to be aware of the natural sugar content and enjoy in moderation.

7. Eggs: natures little protein machine. Eggs contain Vitamin B12 which is needed for fat metabolism. Eating eggs is good for you. There has been a question about cholesterol in eggs but recent studies have shown that eggs are good for you and not the cholesterol causing problem as previously thought. Cholesterol from animal products is far more concerning. If in doubt and you already have a cholesterol problem, always seek medical advice.

8. Beans and other legumes: These nifty little packages are loaded with protein and fiber. Not only great for feeling fuller longer but can help with 'regularity'. Always use products that have not been manufactured. Read labels if using canned beans as often sugar is added.

9. Fish: Fish is the leanest source of protein available. Include at least 2 days a week when possible.

10. Lean Meats and Poultry: always choose lean cuts of any meat. Eye of the round and filet mignon are great choices of beef. Lean cuts of turkey, chicken or pork are good too. Whatever you choose, trim the excess fat.

11. Green Veggies: green leafy vegetables and broccoli have loads of fiber and little calories. Make your meals full of these gems and you'll feel great.

12. Avocados: yippee...one of my favourites. Full of monounsaturated fats, these little beauties are full of fiber and goodness. You can indulge in half an avocado a day!

Bottom line is this..... There is no secret pill! Moderate exercise along with eating healthy foods like those listed above is the best way to lose belly fat.

Deb Marsden is an experienced Internet training customer support manager.

Deb and her business partner and friend Lee Ann, want to share Lee's journey to better health. For more healthy information and useful tips and ideas, click here
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5 Reasons Why Most Women Fail To Burn Belly Fat

Even though a lot of women try to get rid of their excessive belly fat, only few of them actually succeed in shedding their excessive belly fat.

If you are one of those women that have not been able to melt their fat belly, this article will reveal some of those reasons why it has been very difficult for you to flatten your belly.

Reason 1 - Muscle memory
One of the reasons why some of the abdominal workouts that you have engaged in have failed to build up your abdominal muscles is because of what is called muscle memory. When you use a particular type of exercise regularly to tone your abdominal muscles, the muscles become used to that exercise and the exercise will not be able to build up your abdominal muscles any more after some time.

To overcome this challenge, you have to make use of different varieties of abdominal exercises; do not just limit yourself to doing sit-ups, but add incorporate leg lifts into your exercise routines; you can also add the use of a stability ball to your exercise routines.

Reason 2 - Increasing age
The body of women undergo certain hormonal changes as they approach menopause and these changes make their belly fat harder and more difficult to melt; this effect is particularly pronounced in women that have live sedentary lives.

If you want to overcome this particular challenge, you have to become more active and one of the simple ways by which you can become more active is by walking.

Reason 3 - Childbirth
The effect of the enlarged uterus that carries the baby till the baby is born stretches the abdominal muscles which become inelastic. These inelastic abdominal muscles become lax thus making the belly of the woman to protrude easily.

To tone up your abdominal muscles effectively after delivery, you have to start the proper abdominal exercises as soon as possible before your abdominal muscles lose virtually all their elasticity; most times your doctor will advise you to start exercises not less than 6 weeks after a normal delivery, but if you deliver by a C-section you might need to wait a bit longer before your doctor allows you to commence exercises.

One exercise that is particularly good at toning your abdominal and pelvic muscles is the kegel exercise; if you can add good aerobics to this abdominal workout you will be able to burn belly fat faster.

Reason 4 - High stress levels
One of the main causes of belly fat is stress; stress causes the release of the hormone known as cortisol which is a type of steroid that encourages the accumulation of body fat especially around the mid section of the body.

Therefore if you want to shed belly fat, you should seek for positive ways to manage the inevitable challenges that life will throw at you.

Reason 5 - Consumption of high calorie foods
As long as you consume more calories than what you are burning, you will accumulate extra body and belly fat; choose your foods wisely so as to avoid foods that contain lots of calories. You should also incorporate fat burning foods like eggs, low fat dairy foods, and lean meats into your diet.

Furthermore, you can click here to sign up for a free 7 days fat loss and healthy diet e-course to help you lose body fat.

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How To Burn Belly Fat - 5 Proven Secrets To Burn Fat Off Your Belly Fast

How to burn belly fat? That is the million dollar question for thousands of people. The good news is, it can be done. The not-so-good-news is, it takes time and effort. But not as much effort as you might thing. Get off to a fast fat belly burning road by following these easy guidelines.

Clean Out Your Cupboards
If you want to burn belly fat quickly you need to immediately clean out your cupboards. I know this sounds hard to do. But view it as a goal. And once you reach your goal you will feel a tremendous amount of satisfaction and achievement. You'll feel you're fat burning momentum immediately.

Follow a Proven System or Plan
Has someone you known lost weight and achieved the goals that you want to? If so, ask them how they did it. If their proven plan, system or method make sense to you give it a try and follow their recommendations. No reason to reinvent the wheel. Simply reproduce what they have done. If you don't know anyone choose the old standby, Weight Watchers or another proven system Burn the Fat, Feed the Muscle.

Track your progress
If you really want to learn how to burn belly fat you must and I stress must track your progress every step of the way. This is the only way to be successful. It has been proven time and time again that the people that track everything they eat and how they exercise each day will lose more weight and lose it faster then the people that do not track their progress.

Make Exercise Fun - Get a Buddy
You won't exercise unless its fun. And how can you burn belly fat if you're not exercising? You can't. Most people I know enjoy doing things with other people. Exercising is no different. Imagine for a minute if you are with your best friend and you agree to work out together. How much more likely are you going to work out each day. A whole heck of a lot more! You'll push each other and have a ton of fun at the same time. Oh yea, and you'll burn fat off your belly.

Surround Yourself With Healthy People
I know some people hate the thought of losing their friends. You don't have to. Do you know why rich people hang around other rich people? Because they know that the likelihood on continuing to be rich is much higher than if they start hanging around the homeless. Same thing with fit people. Most fit people hang out with other fit people. And they do it for the same exact reasons. To burn belly fat.

Are you ready to succeed at losing weight? Discover how to burn belly fat fast! And do it easier than you ever thought possible.
Visit http://www.Get-Motivated-Fast.com and receive a free report, "Skyrocket Your Fat Loss!"

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