I'm about to show you some unconventional ways on how to lose belly flab and get a flat stomach. These aren't your typical gym type exercises like doing situps, crunches, or running on a treadmill. Not only do you get better results from what I'm about to tell you, but it's also more fun.
First, do belly rubs.
These help to give you local spot reduction to your belly region. What you do is rub your hands together for 15 seconds to create kinetic heat. Then once that's done, while lying down, rub your belly in small circles around the belly button for about 30-45 seconds with 1 of your hands.
What happens is the heat in your hands will penetrate your skin and into the fat deposits causing some of them to loosen up and be swept away. Ideally, do this for 3-4 minutes a day. Twice a day for 2 minutes each time would be perfect.
Second, take extra virgin coconut oil.
This isn't a true weight loss supplement, but it works like one. I've had clients take 1 tablespoon, twice a day, for 11 days and lose 6-8 pounds without doing anything else. For best results, the time at which you take it is critically important. If taken at the wrong time, it's a complete waste of money.
Third, do isometric ab squeezes.
You may have belly flab, but there is a flat stomach underneath it. Tighten up those ab muscles on and off for 10-20 seconds. So you tighten them for say 20 seconds, then relax them for 20 seconds, etc. Ideally, do this exercise about 4 minutes a day... 2 minutes in the morning and 2 minutes at night would be best.
This is about the easiest way on how to lose belly flab and get a flat stomach.
Showing posts with label have a big stomach. Show all posts
Showing posts with label have a big stomach. Show all posts
How To Lose 5 Pounds In 5 Days - 5 Rules To Follow
You'll lose 5 pounds in 5 days following 5 simple rules. Listen, I understand you want to lose weight without radically changing your diet, eating hamster food, or having to go to the gym all the time. You want some quick and easy solutions to lose 5 pounds.
So here is a healthy way on how to lose 5 pounds in 5 days.
Rule #1: Soups and salads before all meals
By eating a soup or salad before your meals, you are crowding out bad calories with better calories... and less calories. Just make sure the soups are homemade and the salads only use lemon juice, organic apple cider vinegar, or virgin olive oil as dressing. Nothing else!
Rule #2: Take a cold shower in the morning
What's the deal on this one, huh? Well, just take your normal shower and then rinse very cold water all over your body for 15-20 seconds. What happens is this... your body is forced to internally heat up to maintain it's core inner temperature. But what you've done is tricked your body into increasing it's temperature. A higher core temperature burns off more fat... fat doesn't like heat (think of a sauna).
Rule #3: Eat 3 fruits a day (either apples, grapefruit, or 1 cup of blueberries)
The best choice is to eat 3 apples a day. However, I gave you a few more options to relieve boredom. Use these as your "energy snacks" between meals.
Rule #4: Have lentils everyday
Each small serving of lentils contains 11 grams of fiber and 10 grams of protein. That is flat out unbelievably great as far as nutrition goes for a food. You can get a 1 pound bag of lentils that has 13 servings for just 72 cents. Amazingly cheap!
Just have 2 servings of lentils a day. The protein, and especially the fiber, will go a long way towards keeping you feeling full and speeding up your digestive process. The only drawback with lentils is that you have to cook them for about 45 minutes. So make a big batch and just reheat it. That 72 cent bag will last you for a week.
Rule #5: Hula hoop for cardio
Sound crazy? Well, get over it. The hula hoop is fast becoming a big time cardio tool. In 2 years you'll see it everywhere. It's great for toning your stomach area. What I do is hula hoop during tv commercials. I don't set aside cardio time. This makes it easy to do cardio for me since like everyone else, I'm also busy.
So give it a try and see how to lose 5 pounds in 5 days for yourself.
So here is a healthy way on how to lose 5 pounds in 5 days.
Rule #1: Soups and salads before all meals
By eating a soup or salad before your meals, you are crowding out bad calories with better calories... and less calories. Just make sure the soups are homemade and the salads only use lemon juice, organic apple cider vinegar, or virgin olive oil as dressing. Nothing else!
Rule #2: Take a cold shower in the morning
What's the deal on this one, huh? Well, just take your normal shower and then rinse very cold water all over your body for 15-20 seconds. What happens is this... your body is forced to internally heat up to maintain it's core inner temperature. But what you've done is tricked your body into increasing it's temperature. A higher core temperature burns off more fat... fat doesn't like heat (think of a sauna).
Rule #3: Eat 3 fruits a day (either apples, grapefruit, or 1 cup of blueberries)
The best choice is to eat 3 apples a day. However, I gave you a few more options to relieve boredom. Use these as your "energy snacks" between meals.
Rule #4: Have lentils everyday
Each small serving of lentils contains 11 grams of fiber and 10 grams of protein. That is flat out unbelievably great as far as nutrition goes for a food. You can get a 1 pound bag of lentils that has 13 servings for just 72 cents. Amazingly cheap!
Just have 2 servings of lentils a day. The protein, and especially the fiber, will go a long way towards keeping you feeling full and speeding up your digestive process. The only drawback with lentils is that you have to cook them for about 45 minutes. So make a big batch and just reheat it. That 72 cent bag will last you for a week.
Rule #5: Hula hoop for cardio
Sound crazy? Well, get over it. The hula hoop is fast becoming a big time cardio tool. In 2 years you'll see it everywhere. It's great for toning your stomach area. What I do is hula hoop during tv commercials. I don't set aside cardio time. This makes it easy to do cardio for me since like everyone else, I'm also busy.
So give it a try and see how to lose 5 pounds in 5 days for yourself.
How To Lose 10 Pounds In 2-3 Weeks
You'll lose 10 pounds in 2-3 weeks if you follow 2 simple dietary adjustments and 3 easy exercise suggestions. It's proven and there is nothing hard about this. In fact, instead of giving you more hassles in life, following this "how to lose 10 pounds in 2-3 weeks" plan will simplify and make your life more enjoyable and less stressful.
Diet Rule #1: Eat protein and fiber at each meal
To lose 10 pounds in 2-3 weeks, you need to speed up your metabolism and improve the "emptying time" of your digestive system. You speed up your metabolism by eating more protein. A benefit of this is that when you eat protein with each meal, it slows down the absorption of the carbohydrates in your meal.
So, although you want the foods to get out of your body as quickly as possible, you don't want your blood sugar to spike up by quickly absorbing carbohydrates.
The fiber helps to clear out toxins trapped in your small and large intestines... sweeping them out of your body so that your digestive system can quickly take all the important nutrients out of the food while getting the unnecessary parts of foods out of your body quickly.
A great food choice is 1 can of black beans everyday, splitting it between 2 meals. 1 can of black beans contains 25 grams of protein and 25 grams of fiber. Perfect!
Diet Rule #2: Eat smaller, more frequent meals instead of 2-3 large meals
Eating smaller meals more frequently does 2 things. It gives your digestive system a kind of break... it's not stressed out and overburdened by having to quickly digest a large amount of food at 1 time. Number 2, you won't get a massive spike in blood sugar levels... which leads to carbohydrates being turned into body fat.
So to lose 10 pounds in 2-3 weeks follow those 2 dietary rules.
Now to the 3 simple exercise suggestions...
Exercise Habit #1: 2-minute mini workouts throughout the day are better than 1 45-minute session
The reason why these quick little exercise bursts every now and then during a day work to lose 10 pounds faster than 1 workout session is because you're frequently giving the body little metabolism boosts. If you were to do say 10 2-minute metabolism boosting mini-sessions during TV commercials for a 1 hour tv show, this would train the body to work at a higher and faster metabolism much better and for much longer than a "1 and done" session that was 45 minutes.
Exercise Habit #2: Workout your whole body 3 times a week
Working out your whole body with big weightlifting movements such as squats and deadlifts will allow you to not only get in and out of the gym quicker (saving you time), they also "excite" and target the nervous system better than smaller type exercises like dumbbell curls and triceps pushdowns.
Why is this important if you want to lose 10 pounds?
Well, because if you were to build a little bit more muscle, you're basal metabolic rate would increase. How... it's simple. Each pound of muscle you create burns an extra 30-50 calories more than a pound of fat. A pound of fat only burns 2 calories a day... whether you workout or do nothing. But 1 pound of muscle needs more energy, so it burns off 30-50 calories a day. Do the math...
By doing exercises that target the nervous system, you build muscle, quicker.
So to put it simply... if you build more muscle (which squats and deadlifts do... faster), you burn off more calories and fat to lose plenty of pounds in 2-3 weeks. It's a question of efficiency and effectiveness. Squats and deadlifts accomplish both since they are whole body exercises. Do 8 sets of 10 repetitions for each exercise. Rest 1 minute between sets.
You'll be in and out of the gym in less than 30 minutes.
Exercise Habit #3: Walk at least 30 minutes a day, 5 days a week
Before you scoff at this and wonder how to lose 10 pounds by walking, you need to understand 1 very important concept. Your body has a weight that it's comfortable at. This is called it's "set point". What happens when you lose weight fast is this... your weight goes down, but your body's set point doesn't.
It stays the same. When that happens, your weight will rebound and yo-yo back up to the set point.
Walking has been proven to help your body to adjust it's set point lower while you're losing weight. I'm not suggesting that walking is great for directly losing weight. It isn't. But it is great for lowering your set point while you are losing weight. So when you lose 10 pounds, you won't gain it back.
With your bodyweight and set point weight the same, the body has no internal reason to regain the weight.
So with these 2 simple "lose 10 pounds" diet rules and the 3 "lose 10 pounds" exercise habits... you now understand how to lose 10 pounds in 2-3 weeks. The only question I have for you is this... will you now get off your butt and lose 10 pounds?
Diet Rule #1: Eat protein and fiber at each meal
To lose 10 pounds in 2-3 weeks, you need to speed up your metabolism and improve the "emptying time" of your digestive system. You speed up your metabolism by eating more protein. A benefit of this is that when you eat protein with each meal, it slows down the absorption of the carbohydrates in your meal.
So, although you want the foods to get out of your body as quickly as possible, you don't want your blood sugar to spike up by quickly absorbing carbohydrates.
The fiber helps to clear out toxins trapped in your small and large intestines... sweeping them out of your body so that your digestive system can quickly take all the important nutrients out of the food while getting the unnecessary parts of foods out of your body quickly.
A great food choice is 1 can of black beans everyday, splitting it between 2 meals. 1 can of black beans contains 25 grams of protein and 25 grams of fiber. Perfect!
Diet Rule #2: Eat smaller, more frequent meals instead of 2-3 large meals
Eating smaller meals more frequently does 2 things. It gives your digestive system a kind of break... it's not stressed out and overburdened by having to quickly digest a large amount of food at 1 time. Number 2, you won't get a massive spike in blood sugar levels... which leads to carbohydrates being turned into body fat.
So to lose 10 pounds in 2-3 weeks follow those 2 dietary rules.
Now to the 3 simple exercise suggestions...
Exercise Habit #1: 2-minute mini workouts throughout the day are better than 1 45-minute session
The reason why these quick little exercise bursts every now and then during a day work to lose 10 pounds faster than 1 workout session is because you're frequently giving the body little metabolism boosts. If you were to do say 10 2-minute metabolism boosting mini-sessions during TV commercials for a 1 hour tv show, this would train the body to work at a higher and faster metabolism much better and for much longer than a "1 and done" session that was 45 minutes.
Exercise Habit #2: Workout your whole body 3 times a week
Working out your whole body with big weightlifting movements such as squats and deadlifts will allow you to not only get in and out of the gym quicker (saving you time), they also "excite" and target the nervous system better than smaller type exercises like dumbbell curls and triceps pushdowns.
Why is this important if you want to lose 10 pounds?
Well, because if you were to build a little bit more muscle, you're basal metabolic rate would increase. How... it's simple. Each pound of muscle you create burns an extra 30-50 calories more than a pound of fat. A pound of fat only burns 2 calories a day... whether you workout or do nothing. But 1 pound of muscle needs more energy, so it burns off 30-50 calories a day. Do the math...
By doing exercises that target the nervous system, you build muscle, quicker.
So to put it simply... if you build more muscle (which squats and deadlifts do... faster), you burn off more calories and fat to lose plenty of pounds in 2-3 weeks. It's a question of efficiency and effectiveness. Squats and deadlifts accomplish both since they are whole body exercises. Do 8 sets of 10 repetitions for each exercise. Rest 1 minute between sets.
You'll be in and out of the gym in less than 30 minutes.
Exercise Habit #3: Walk at least 30 minutes a day, 5 days a week
Before you scoff at this and wonder how to lose 10 pounds by walking, you need to understand 1 very important concept. Your body has a weight that it's comfortable at. This is called it's "set point". What happens when you lose weight fast is this... your weight goes down, but your body's set point doesn't.
It stays the same. When that happens, your weight will rebound and yo-yo back up to the set point.
Walking has been proven to help your body to adjust it's set point lower while you're losing weight. I'm not suggesting that walking is great for directly losing weight. It isn't. But it is great for lowering your set point while you are losing weight. So when you lose 10 pounds, you won't gain it back.
With your bodyweight and set point weight the same, the body has no internal reason to regain the weight.
So with these 2 simple "lose 10 pounds" diet rules and the 3 "lose 10 pounds" exercise habits... you now understand how to lose 10 pounds in 2-3 weeks. The only question I have for you is this... will you now get off your butt and lose 10 pounds?
Burning Belly Fat
Burning belly fat without extreme diets or long boring workouts is actually quite easy. Over the years I've developed some "tricks" for my online clients.
Hundreds of these clients were nice enough to allow me to treat them like guinea pigs in regards to certain exercises, techniques, diets, etc. From their feedback, here are a few SECRET TRICKS that'll help you to get rid of stomach fat.
1. Belly rubs with "hot hands"
Huh? Hot hands? Let me explain.
What you do is rub your hands together to generate a kind of heat... kinetic heat. You then use the heat in your hands to rub your belly. You rub in small circles around the belly button.
The heat from your hands then proceeds to race through your skin and right into the fat cells where it causes chaos. Over time, with repeated belly rubs, the heat from your hands will loosen up those fat deposits and they'll be carried away and eliminated from your body.
2. You also burn stomach fat from cardio workouts
One of the best cardio workouts you can do is simply walking... but ON AN INCLINE. If you have a hill and some nice weather, then definitely walk up and down that hill for 20 minutes. But most of us don't have a hill nearby.
So instead, find a treadmill that allows you to incline it.
Then just walk on the inclined treadmill 5 days a week for about 20 minutes a day.
Without an extreme diet and without having to spend all day at the gym, burning belly fat is easy when you incorporate these 2 easy techniques into your routine.
Hundreds of these clients were nice enough to allow me to treat them like guinea pigs in regards to certain exercises, techniques, diets, etc. From their feedback, here are a few SECRET TRICKS that'll help you to get rid of stomach fat.
1. Belly rubs with "hot hands"
Huh? Hot hands? Let me explain.
What you do is rub your hands together to generate a kind of heat... kinetic heat. You then use the heat in your hands to rub your belly. You rub in small circles around the belly button.
The heat from your hands then proceeds to race through your skin and right into the fat cells where it causes chaos. Over time, with repeated belly rubs, the heat from your hands will loosen up those fat deposits and they'll be carried away and eliminated from your body.
2. You also burn stomach fat from cardio workouts
One of the best cardio workouts you can do is simply walking... but ON AN INCLINE. If you have a hill and some nice weather, then definitely walk up and down that hill for 20 minutes. But most of us don't have a hill nearby.
So instead, find a treadmill that allows you to incline it.
Then just walk on the inclined treadmill 5 days a week for about 20 minutes a day.
Without an extreme diet and without having to spend all day at the gym, burning belly fat is easy when you incorporate these 2 easy techniques into your routine.
Lose 2 Inches
Here's how to lose 2 inches from all areas of your body. Lose inches from waist, butt, thighs, and hips. If you're motivated to lose weight, then I urge you to read this BREAKTHROUGH information I'm about to share with you.
1. Jump on a mini-trampoline
This is a total body exercise that helps you to lose inches from waist, butt, thighs, and hips. To lose 2 inches total from all over your body in less than 2 weeks, you'll need to jump on this for 20 minutes a day.
Now wait! Hold on. You're thinking you're too busy to find 20 minutes a day. I'm willing to bet you that you're wrong. Here's a secret I use. I use this thing during tv commercials.
You watch tv, right? Don't lie! If you do or you don't, it doesn't matter. Just use the principle of the matter. You jump on it for 2 minutes at a time during "down" or "wasted" time such as tv commercials, after you use the bathroom, before cooking, during cooking, after cooking, etc.
You have lots of free time... even if it's only a few minutes here and there. So use those 2 minutes.
2. For fast weight and fat loss, do hindu squats
This is an exotic name for fast, bodyweight squats. I recommend these to anyone who is willing to "go all out" for just 5 minutes a day. You don't like working out, ok fine, then just give me 5 minutes a day doing these.
It's a simple exercise, but it's not easy.
Even without weights, using just your body and squatting up and down as fast as you can for 5 minutes straight is unbelievable. The way you feel doing this is something you just need to experience to truly understand hindu squats.
Some guidelines... swipe the fingers of both hands on the ground with each squat, have a goal of at least 100 squats in 5 minutes, and it's ok that your heels come up off the ground (this helps you go fast with them).
You'll lose inches from waist, butt, thighs, and hips using just these 2 exercises. Added up, you'll lose 2 inches from all over your body in less than 2 weeks.
1. Jump on a mini-trampoline
This is a total body exercise that helps you to lose inches from waist, butt, thighs, and hips. To lose 2 inches total from all over your body in less than 2 weeks, you'll need to jump on this for 20 minutes a day.
Now wait! Hold on. You're thinking you're too busy to find 20 minutes a day. I'm willing to bet you that you're wrong. Here's a secret I use. I use this thing during tv commercials.
You watch tv, right? Don't lie! If you do or you don't, it doesn't matter. Just use the principle of the matter. You jump on it for 2 minutes at a time during "down" or "wasted" time such as tv commercials, after you use the bathroom, before cooking, during cooking, after cooking, etc.
You have lots of free time... even if it's only a few minutes here and there. So use those 2 minutes.
2. For fast weight and fat loss, do hindu squats
This is an exotic name for fast, bodyweight squats. I recommend these to anyone who is willing to "go all out" for just 5 minutes a day. You don't like working out, ok fine, then just give me 5 minutes a day doing these.
It's a simple exercise, but it's not easy.
Even without weights, using just your body and squatting up and down as fast as you can for 5 minutes straight is unbelievable. The way you feel doing this is something you just need to experience to truly understand hindu squats.
Some guidelines... swipe the fingers of both hands on the ground with each squat, have a goal of at least 100 squats in 5 minutes, and it's ok that your heels come up off the ground (this helps you go fast with them).
You'll lose inches from waist, butt, thighs, and hips using just these 2 exercises. Added up, you'll lose 2 inches from all over your body in less than 2 weeks.
Lose Stomach Inches
If YOU'VE been wondering "how to lose inches off my waist fast", well, I'm going to share with you some powerful and simple ways to lose stomach inches in just minutes a day at home. READ THIS NOW if diet and exercise are failing you!
1. If you could only do 1 exercise, do the vacuum pose
Before I describe this to you, I'll tell you that hundreds of my clients have used this exercise. Want their results? They averaged JUST UNDER 2 inches lost from their waists doing it 5 minutes a day... for just 26-30 days.
Want even better results... do this for 15-20 minutes a day and you'll see a drop of 3 inches in a month.
Anyway, the exercise is a version of "sucking in your belly". Suck in the lower abs around your belly button and hold for however long you feel comfortable holding the pose. I recommend 15-30 seconds at a time.
That's it. Then all you do is keep repeating it for a total of 5 minutes or more depending on if you want to lose 2 or 3 inches in a month. Be sure not to count the rest times as part of the total time.
2. My favorite exercise to get waist/hips curves... hula hooping
I give a lot of credit to this exercise for bring in the waists while toning the hips of my online clients. I get a lot of feedback on this exercise. However you want to do it, just do it for 10 minutes total each day. One other thing, be sure to use a WEIGHTED HULA HOOP because they're a lot easier to keep whirling around your waist.
3. Bonus exercise... spinning
Spinning around like a child helps with weight loss which in turn helps you lose stomach fat. It does this in a round-about way of manipulating your hormones (balancing them) through stimulation of your Endocrine System.
For spinning to work effectively, do it clockwise and do it MORE THAN a few times each day. Those are 2 of the basics you should know that I took out of my Spinning Weight Loss ebook.
How to lose inches off my waist fast... you ask? Start with those 3 exercises to lose stomach inches while eating a little healthier and doing some cardio.
1. If you could only do 1 exercise, do the vacuum pose
Before I describe this to you, I'll tell you that hundreds of my clients have used this exercise. Want their results? They averaged JUST UNDER 2 inches lost from their waists doing it 5 minutes a day... for just 26-30 days.
Want even better results... do this for 15-20 minutes a day and you'll see a drop of 3 inches in a month.
Anyway, the exercise is a version of "sucking in your belly". Suck in the lower abs around your belly button and hold for however long you feel comfortable holding the pose. I recommend 15-30 seconds at a time.
That's it. Then all you do is keep repeating it for a total of 5 minutes or more depending on if you want to lose 2 or 3 inches in a month. Be sure not to count the rest times as part of the total time.
2. My favorite exercise to get waist/hips curves... hula hooping
I give a lot of credit to this exercise for bring in the waists while toning the hips of my online clients. I get a lot of feedback on this exercise. However you want to do it, just do it for 10 minutes total each day. One other thing, be sure to use a WEIGHTED HULA HOOP because they're a lot easier to keep whirling around your waist.
3. Bonus exercise... spinning
Spinning around like a child helps with weight loss which in turn helps you lose stomach fat. It does this in a round-about way of manipulating your hormones (balancing them) through stimulation of your Endocrine System.
For spinning to work effectively, do it clockwise and do it MORE THAN a few times each day. Those are 2 of the basics you should know that I took out of my Spinning Weight Loss ebook.
How to lose inches off my waist fast... you ask? Start with those 3 exercises to lose stomach inches while eating a little healthier and doing some cardio.
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