Losing Belly Fat Article #2

Are you looking to change the shape of your body or trying to lose belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine that that was developed by Keli Roberts.

With this 10 minute exercise routine you can burn up to 150 calories every single day.

The first two minutes of this fat burning routine is: Jump Rope - Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.

Minutes two to three: Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.

Minutes three to four: Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.

Minutes four to five: Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.

Minutes five and six: Jump Rope. Same as minutes three and four. keep thinking, I am losing body fat.

Minutes six and seven: Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.

Minutes seven and eight: Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.

Minutes eight and nine: Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.

Minutes nine and ten: Jump Rope. Same as you first two minutes. Keep thinking. If I do this everyday, I will lose belly fat. Good luck to everyone.

Article Source: http://ezinearticles.com/?How-To-Lose-Belly-Fat-With-A-10-Minute-Workout&id=95932

Losing Belly Fat

What's the best way to lose belly fat?


It won't surprise you to learn that the best way to lose abdominal fat is to eat right and exercise regularly. And there's a growing body of research to show that the fastest way to burn off the fat from your belly is with a combination of weight training and aerobic exercise.

A good example comes from research published in the International Journal of Sport Nutrition and Exercise Metabolism. For the study, researchers compared the effectiveness of two exercise and diet programs. Subjects taking part in the study were assigned to one of two groups.

Group one followed a diet based on the traditional food guide pyramid (50-55% carbohydrate; 15-20% protein; less than 30% fat). They also did cardiovascular exercise 4-6 days per week at 50-75% of their maximal heart rate. Each workout lasted 30-60 minutes.

Group two followed a diet that was higher in protein and lower in carbohydrate and fat. Their exercise program consisted of alternating days of resistance and cardiovascular interval training six days per week.

Body composition was assessed by dual x-ray absorptiometry (DEXA) before and after the 12-week training program. DEXA is an extremely accurate way to measure changes in body fat. It’s far more reliable than the skin fold calipers or body fat scales often used in health clubs.



And the result?

Subjects in group two (remember, these were the people who lifted weights, did more intense cardio, and ate more protein) lost more fat overall (-20.6%) than the normal group (-10.1%). They also gained 2 pounds of muscle (0.9 kilograms) while the cardio-only group, not surprisingly, lost muscle.

More interesting still, abdominal fat dropped by 26% in group two, but by just 13.5% in group one. In other words, subjects in group two lost almost twice as much belly fat as those in group one.

Unfortunately, self-reported food intake is a notoriously inaccurate way to measure calorie intake. Some studies show that people underestimate their calorie intake by up to 50%. Which means that someone who says they are eating 1000 calories per day may really be eating 2000 calories.
So, if you want to lose belly fat, what should you do?

Firstly, you will need to exercise. And a feeble 30 or 40 minutes of cardio in your so-called "fat-burning zone" two or three times a week isn't going to be enough. As you've learned, a full-body training program that includes both cardiovascular and resistance exercise will deliver better, faster results.

Forget about doing hundreds of crunches, sit-ups, or any of the various "drawing in the belly button" exercises. They're virtually useless for most people when it comes to losing belly fat.

As Mike Geary, author of The Truth about Six Pack Abs, points out: "Let's get this straight right now. Abdominal exercises do NOT burn fat away from your abs! This can only be accomplished through a much more effective full-body training routine that maximizes both your metabolic response and your hormonal response to your workouts."

Remember, belly fat is stored energy. To get rid of it, you need to burn more energy (calories) than you eat. And these exercises don't burn enough calories to make much of a difference to the appearance of your waist and stomach.
If you've seen pictures of Tom, you'll know he has some of the best abs in the business. "Some people might argue that I was just blessed with good genetics in the ab department, which may be true," says Tom. "But based on my experience with others who have less favorable genetics, I still believe that developing the abdominal muscles is easy. The hardest part is getting your body fat low enough for your abs to show."

Ultimately, while there are a few basic principles to keep in mind when it comes to nutrition and weight loss, losing belly fat requires that you take in fewer calories than you burn.

Here's the type of diet I recommend to people wanting to drop the fat from their belly:
Eat around 10 calories per pound of bodyweight. In other words, just add a zero to your current bodyweight in pounds. For example, if you weigh 200 pounds, you'd eat 2000 calories per day.
Eat 1 gram of protein per pound of target bodyweight. So if you're 200 pounds and want to weigh 180 pounds, you'd eat roughly 180 grams of protein per day.
Fat intake can vary from 20-40% of total calories depending on your food preferences. Some days you might eat a little more fat, some days a little less. As long as total calories and protein are set at the right level, it doesn't matter too much.
That just leaves carbohydrate, which is where the rest of the calories in your diet should come from.
And that's it!


Finally, you'll need to be consistent. To lose belly fat, eating right and exercising regularly needs to become a habit, not just something you do when you can be bothered or when you "have the time."
If your current schedule makes it difficult to find the time for exercise, change it. Get out of bed earlier. Turn off the TV. Stop wasting time on Facebook.








* Taken from: http://www.thefactsaboutfitness.com/news/waist.htm

Anas

Dear Anas:






Nobody understands better than us how it feels to look in the mirror and hate the reflection.



No one knows the amount of agony that a tear holds inside,



the amount of frustration a minute in the gym holds,



the internal fight for the demons inside our heads...others call them hungriness...







Nobody but us will be our soul pieces,



there's a common understanding no one will ever know,



the control, the strenght we hold inside...



So, judge us all you want...We are NEVER alone!








All content of this blog is the property of its creator, protected by applicable copyright law, and is not to be used without permission.

ScReAm (Poem)

Scream



Madness inside my head,
I can’t think of nothing to say,
Where’s left of a tear?
What to cry for when the beats of your heart were stolen?
There’s a whisper in the darkness of my eyes,
A scream inside the soul, tearing me down
There’s a kiss left before you kill me
A scream written in my wrist…
Cover your face with shadows of hatred,
Paint in your lips the red color of a bleeding heart,
Scream inside your dying essence,
While you keep on going, keep fighting; keep your robotic ways…

There’s one dream in the mouth of nightmares,
A scream between the walls of my cranium,
Will never reach the throat, will never be heard
A silence screams with the tones of breaking veins inside…



.






All content of this blog is the property of its creator, protected by applicable copyright law, and is not to be used without permission.

My Store

here's the link to my store! http://topdesign2011.weebly.com/index.html


Here's a photo of my Pro-Ana Bracelet (I made it)

All content of this blog is the property of its creator, protected by applicable copyright law, and is not to be used without permission.

A Message from Ive

A Message from Ive: Author of The A Principle


greetings my friends,
 I'm here to thank everyone with my book, it has been ups and downs but next week all the copies will be send and those who didn't received it will be re-send.
 Some people lack the capacity to understand the things I've explain in the book while sharing my story, but I still believe there is something to be said about Pro-Ana. There are things that have been corrupted to make us sound weak, sick and even stupid.
 I will be sending some letters here, to a space where I feel like home and I'll be answering some of your questions.
 Thanks for the support,
                                   Ive

Chatting

So, yesterday the chat was great! I needed it to keep on track. :)

I'm motivated for today! Wish me luck!!!

To Fail & get back up

Fail...I totally failed!

So, I'm getting myself sick to fast tomorrow. Need to be strong, remember:

"YOU ONLY FAIL IF YOU STOP TRYING"

Fasting on Monday

Hello!
 So I'm fasting on Monday with my BFBE Rowna! :)

Gotta get ready so I need:
1 Bottle of 1.5 liters of cold water
1 Sugarless package of Gum
Green Tea
Laxatives

New Thinspo/Video!

The Problem with Perfection

Sometimes it's so hard to stick to your goals. I mean you plan every detail and something turns out for the worse. I'm preparing myself with the ultimate Ana Emergency Kit! and re-start on Monday.
Here's a simple poem I wrote:
Not again, the words that tortures




Not again, my heart will be slashed



I will hide inside my fake mask,



until I bleed instead of showing a tear...





Again my soul breaks,



Again I open the flesh to see my weakness,



I will look away and bite my tongue until I bleed,



but I won't show you another tear...







And if I must confess, my dear



Inside you are breaking me with fear,



The wounds will heal, the heart still beats



Inside I'm death and there are no longer tears...