Best Exercises to Get Ripped Of Fat

Many people make a mistake of trying to get ripped of fat by failing to eat. However, this is not a solution to losing weight. An important thing to know when undergoing weight loss programs is to understand what exactly needs to be done in a healthy way.

Achievable and realistic goals such as exercising can assist in achieving a desired weight. This makes exercising to be the healthiest method of losing fat. There are many different exercises that one can take to get ripped of fat. Cycling is one of the exercises most effective in losing fat. Cycling is an exercise that has no negative impacts on joints. This makes it possible for a very heavy person to cycle without having health risks. Cycling works out muscles such as the hamstrings, quads, and hip muscles.

As a person cycles, there is building of a lean muscle tissue in the lower body parts, especially in the legs. This is very essential for increasing the rate of burning fat. Cycling builds many capillaries in the legs, which means that your body can deliver more amounts of oxygen-rich blood to the muscles being worked out. The fat-burning parts of the muscle cells also enlarge, thereby increasing inflow of oxygen to assist in burning more fats and producing more energy.

Exercising using dumbbells is also an effective way to burn fat. Dumbbells usually assist the body is developing muscles and thereby burning fat. Dumbbells raise the pulse to a level that necessitates more burning of fat.

Crunch balls are also an effective exercise to get ripped of fat. Performing a standard abdominal crunch balls works the major abdominal muscles, thereby strengthening them. As one exercises these muscles using crunch balls, calories are burnt. This reduces the amounts of calories that are ingested into the body, thereby losing weight.

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low body fat diet

Many fitness specialists believe that body fat percentage is a far more important health factor than your weight. it certainly affects the way you look. the one thing body fat percentage affects more than anything is how your stomach looks. to put it simply, if you don’t sufficiently reduce your body fat percentage, you will never have the kind of abs most people desire. another thing you need to know is that it’s possible for almost everyone to get to that low level of body fat percentage.

how can you lower your body fat percentage?

in order to lower your body fat percentage, you need to create a calorie deficit. this means that you need to burn more calories than you take in. to do this in the most efficient yet easier way is to combine the right kind of exercise with the right diet to burn off maximum fat in as little time as possible.

exercise

as far as exercise goes, you need to get your entire body into shape. to do so, you need to do cardiovascular routines 3 times a week. when you do cardio, make sure not to waste your time on low intensity activities like running at the same pace for 30-40 minutes. even though you’ll burn a lot of calories, your body soon becomes accustomed to that monotonous pace. a better thing to do would be to engage in interval training in which you change the intensity level of your cardio every few minutes. for example, you start by 5 minutes power walking, then change to 2 minutes of sprinting at a difficult pace, than go to light running, sprinting again, power walking and so on. when you do that, you work your body along a wide range of intensity levels. this develops your heart and metabolism much better than monotonous cardio (which is also boring and time consuming) and helps you to reduce your body fat percentage much faster.

another thing you need to do to reduce your body fat percentage is to do weight trainings for every part of your body. some people try to target certain areas of their bodies which they find more fatty than others. this can have some results in terms of muscle development, but little to do with your overall body fat. to better reduce your body fat percentage, work every muscle group in your body 2-3 times a week (it’s alright to do cardio and strength on the same session).

diet

the second thing you need to do in order to lower your body fat percentage is to go on a regular and effective diet. this doesn’t mean starving yourself. actually, starving yourself can seriously undermine your efforts to lower body fat. a good diet is one which is made up of a great deal of vegetables, fresh fruit, lean protein like eggs, turkey, and chicken breasts, and complex carbohydrates like whole wheat bread, brown rice, whole flour pasta, yams, and potatoes. this is a diet in which you eat 4-6 small meals each day instead of 3 large ones and also drink a large amount of water each day.

the secret to getting super lean – i’m talking about being ripped, not just “average body fat” – is all about mastering the art of “peaking.” most people do not have a clue about what it takes to reach the type of low body fat levels that reveal to see ripped six-pack abs, muscle striations, vascularity and extreme muscular definition, so they go about it completely the wrong way.

here’s a case in point: one of my newsletter subscribers recently sent me this question:

“tom, on your burn the fat website, you wrote:

‘who better to model than bodybuilders and fitness competitors? no athletes in the world get as lean as quickly as bodybuilders and fitness competitors. the transformations they undergo in 12 weeks prior to competition would boggle your mind! only ultra-endurance athletes come close in terms of low body fat levels, but endurance athletes like triathaletes and marathoners often get lean at the expense of chewing up all their muscle. some of them are nothing but skin and bone.’

“tom, there seems to be a contradiction unless i’m missing something. why do bodybuilders and fitness competitors have to go through a 12 week ‘transformation’ prior to every event instead of staying ‘lean and mean’ all the time? if they practice the secrets exposed in your book, they should be staying in shape all the time instead of having to work at losing fat prior to every competitive event, correct??”

there is a logical explanation for why bodybuilders and other physique athletes (fitness and figure competitors), don’t remain completely ripped all year round, and it’s the very reason they are able to get so ripped on the day of a contest…

you can’t hold a peak forever or it’s not a “peak”, right? what is the definition of a peak? it’s a high point surrounded by two lower points isn’t it?

therefore, any shape you can stay in all year round is not your “peak” condition.

the intelligent approach to nutrition and training (which almost all bodybuilders and fitness/figure competitors use), is to train and diet in a seasonal or cyclical fashion and build up to a peak, then ease off to a maintenance or growth phase.

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Body Fat

Body fat percentage is basically an approximation of the faction of the entire body mass that contains adipose tissue or body fat mass instead of lean body mass such as blood, organ tissue, bone, muscle and many more. Lean body mass is also known as fat free mass. Its tracking represents the measure of individual’s physical fitness in sports especially body building.

The total body fat composition provides more reliable information in measuring the excess body weight of an individual as compared to Body Mass Index (known as BMI). This is due to the fact that body fat percentage creates the distinction between the body fat mass and the weight mass. On the other hand, BMI basically integrates all masses and produces a single figure. Despite the accuracy of measurement of fat content, it’s not widely applied as BMI. Measurement of body fat content requires complex equipment which may not be readily available. In addition there is a wide margin of error even if a qualified person undertakes the process.

The total body composition contains both stored fat and fat that is essential to the metabolism. Essential fat is indispensable in maintaining reproductive functions of the body as well as maintaining life. It is much greater in women than men due extra demands met by their bodies such as childbearing and other similar hormonal functions. Most medical experts recommend that it’s safe to have essential fat of between 10-13 percent in women and 2-5 percent in men. However, the least recommended total body fat composition is more than the essential fat composition. Storage fat is the accumulation of fat in adipose tissue. Adipose tissue plays a significant role in protecting the internal organ in the abdomen and chest and it’s slightly higher in women than men.

The two common methods used in measuring body fat are height circumference method and skin fold method. In the skin fold method, the tester is used to measure a pinch of body skin with calipers at many standardized sections of the body. This enables determination of the subcutaneous fat thickness. The tester converts the measurements to a given percentage using an equation. With regards to the formula used, the tester may take as many as seven measurements or as less as three.

The accuracy of the estimates is based more upon the unique body fat distribution of the tested person rather than the number of sites measured by the tester. The person carrying the measurement process must ensure that he maintains a constant pressure in certain specific parts of the body. Although skin fold method might not produce accurate reading, it’s quite reliable since measure of body-composition varies with time.

Height and circumference method employs a formula that takes into account the girth and weight measurements of an individual. It employs different variations of measurements. It’s the preferred method since it’s both convenient and cheap. However, it may sometime generate inaccurate results when the subject holds in the stomach or flares out the neck to enlarge the areas.

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A health food is the key to healthy life

Healthy Food

Many who have ignored the importance of a healthy lifestyle have always suffered the consequences afterward. A very good way to maintain a healthy lifestyle is maintaining a healthy eating habit. You can reduce the effects of what goes into the body system by eating a healthy food. When you are fit and healthy, it makes you feel good all the time. To make sure that you eat healthy foods all the time you need to maintain a healthy diet.

A healthy diet consists of foods that are not harmful to the body system. How can you identify these foods? The fact that excess fat and sugar are very dangerous to the body is not new to many. Yet most people have chosen to ignore advice from medical experts. One thing you should understand is that, the effects of unhealthy food might not be noticed at a young age. When you get old, that is when you feel the pains. It is more like “garbage in, garbage out”.

People who consume high amount of fat and sugar end up suffering from illnesses like diabetes and heart diseases. Too much of unsaturated fats in the body can cause digestive problems. A healthy food nourishes the body with vital nutrients such as vitamins, protein, iron and others. Remember, nutritional wellness is all about eating a healthy food. By eating a healthy food, you will boost your nutrition easily. So, instead of going out to eat in restaurants and hotels, it is proper to prepare a healthy food for yourself and your family. By doing this you will be adding value to your health and you will also be free from food related diseases.

Things to consider when choosing a healthy food
As discussed earlier, a healthy food contains less or no fat. The sugar content should also be very low. If you have children, it is best to start teaching them how to prepare a healthy food. High nutritional foods include large servings of vegetables, grains and fruits. The body also needs fat, but food that contains excess fat should strictly be avoided.

To maintain a healthy eating habit, you need to stay away from junk foods. Junk foods or fast foods from restaurants are very harmful to the body system. Due to their good taste, many have become addicted to them and are suffering from the consequences.

Fried foods are very fatty and unhealthy. A healthy food is not in these categories. Any food that is fried has probably lost its nutritional value and fat is what will be left. This is the reason why such foods are not healthy for you and your family. Instead of eating red meat, why not eat fish, poultry and egg. These will give you protein and little fat. You can also replace fried snacks and burgers with fruits and vegetables.
If you are determined, you can improve on your eating habit and you will feel much better. The lack of good nutrients can make the body sick. A healthy food is the key to a healthy life.

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Healthy Eating Facts

We’re all aware that stayinghealthy and fit requires that we attain a balanced diet, get lots of exercise, and also stay away from unhealthy lifestyle habits like smoking, excessive alcohol intake, drugs and others. Those who practice good nutrition, hygiene and regular exercise, often develop healthy habits which they will continue practicing for life, and will keep them healthy for long periods. Here are some healthy eating facts and figures for children, teenagers and adults.

What Is Nutrition?

According to health experts, the word nutrition refers to the value that we get out of the food we eat. A food item will be deemed nutritious if it provides the required amount of nutrients to support the health of our body, enhance growth, replace lost energy, and allow us to perform at our peak. Nutritious and wholesome foods offer balanced combinations of vitamins, minerals, proteins, carbohydrates, amino acids, antioxidants, fiber and healthy fats. Foods that are not nutritious simply fill our stomachs with unhealthy fats and carbohydrates, which only reduce hunger and bloat our bellies.

3 Basic Rules For Promoting a Child’s Healthy Diet

In promoting healthy eating habits in children, the food pyramid for kids generally promotes three basic rules for a healthy diet. The rules include variety, balance and moderation. Variety means that a child’s diet must include different food items from each level of the food pyramid, from a wide array of meats, to vegetables and fruits, whole-grain breads, dairy proteins and fibers. Because no single food item is able to supply the amount of nutrients of a growing child, a child’s food choices have to be expanded to include foods of all colors. Balance means eating the right amounts of food from all levels of the food pyramid everyday, and moderation refers to being careful not to eat too much of any type of food item.

There Is A Link Between Unhealthy Eating Habits And A Negative Self Image

Nutrition experts and psychologists agree that there’s a direct link between unhealthy eating habits and people’s perceptions about their image and body. The use of extreme measures just to control weight is on the rise today, and some adults even complement harsh dieting methods with fasting, the use of laxatives, induced vomiting and taking appetite suppressants. These depressing behavioral patterns are often indicators of incoming eating disorders like bulimia or anorexia nervosa. A number of studies have also indicated that most girls, particularly teenage girls, tend to worry more about weight and diet in their adolescent years. A 1992 study has also indicated that even six to seven year-old girls are known to worry about their figures too, but nevertheless eat too much.

Healthy eating is a vital piece in the quest for promoting overall well-being, regardless of whether eating has a direct relationship with self-esteem. What’s clear is that people who feel good about themselves often make healthy food choices, and low self-esteem is usually linked with unhealthy eating habits like binging, purging or dieting.

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5 Exercises to burn Fat

Walking around with unsightly bulging belly is no person’s wish. Exercise is the answer to a six pack. If adhered to, fat burning exercises can transform shapeless bodies to lean and healthy bodies. The recommended fat burning exercises are the aerobic exercises that work on major body muscles.
MEN FAT BURNING EXERCISES
Many men prefer strength oriented exercises to generate lean muscle tissue mass.
1. RUNNING
For men, running is among the best exercises for burning fat. This exercise is not expensive and can be done almost everywhere. Running exercises the muscles of the lower part of the body. One very important aspect that you need to adhere to while running is wearing the recommended running shoes. Good shoes will prevent one from getting injured. Men burn approximately 300 calories after a run. Consistency is paramount here.
2. CYCLING
Cycling will burn 200 to 400 calories after approximately 1 hour work-out for men. This is a cardiovascular activity and one can change the intensity as the body adjusts to the exercise. Spinning is almost similar to cycling. In case of indoor exercising, one can bring the experience of outdoor cycling by changing the bike’s tensions either by decreasing or increasing them.
3. ELLIPTICAL MACHINES AND STAIR CLIMBER
Elliptical machines are good for fat burning exercise because of the multi-tasking ability. It is similar to cross country skiing. Elliptical machines are good exercise tools for the lower and upper body. Treadmills maybe good for exercise but they do not engage multiple muscles. This is in contrast with stair climber and the elliptical machines. Men may burn 300 calories in half hour of elliptical machine and stair climber exercise. The stair climber works every lower body muscle and burns fat.
4. SWIMMING
Water offers resistance, making swimming one of the best methods of burning fat. Swimming works out multiple muscles in the lower and upper parts of the body. Swimming enhances heart and lung functions and builds endurance. Swimming is advantageous to men with joint problems because it is gentler to other exercises such as cycling. Approximately 400 calories are lost in 30- minutes swim
5. CARDIO KICKBOXING
Cardio kickboxing works major muscle groups, making it a good fat burner exercise. As one throws the kicks and punches, core muscles are toned, strength and flexibility are increased. In case of high level training, a man may lose up to 1000 calories.
FAT BURNING EXERCISES FOR WOMEN
For women, variable intensity interval training and metabolic resistance training are the best forms of fat burning regimes. These exercises are of high intensity and short duration.
Variable intensity interval training is a high intensity cardio where periods of active recovery are alternated with periods of high effort.
Metabolic resistance training is resistance training for the whole body where non competing exercises are done with minimal rest.
The following are high intensity work outs for women:
.double arm swings
.mountain climbers
.combination of barbell clean and shoulder press
.break dances
.push ups
.Turkish get ups
.renegade dumbbell
.jump rope
.walking lunges
.squats
.the prowler
.pull ups
.kettle bell swings
.battling ropes
.slide board

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Fat Burning Process

The process of converting energy from food is known as Metabolism. It mostly happens in your organs as well as muscles, and the outcome is what is normally referred to as burning fats. Metabolic rate is actually the speed at which this burning fat process occurs.
Basal metabolic rate is the caloric expenditure required to keep your basal body functions like muscle tone, breathing, heartbeat among others.
For a rapid burning fat, below are several ways to assist you. The more you incorporate these in your life, the more you are able to improve your metabolism.
Train your muscles through exercising for 15 to 20 minutes for two to three days in every week. Toned muscles drive your metabolism by the roof.

Do some kind of aerobic exercise by dancing, stationary cycling, swimming, jogging or walking. It is advisable to do this in the morning for about thirty to sixty minutes at a time! Just forget this thrice or twice -a-week.

Your body was designed to be active everyday! Whenever you are successful, your metabolism rises!
Eat breakfast everyday! Missing out breakfast enables you to know that your body needs food since you have not eaten for some time. As a defensive mechanism, your metabolism goes down. Food, particularly complex carbohydrates, stimulates your metabolism. Never at all, eat less than one thousand and two hundred calories each day! Less than this is normally not enough to maintain your basal metabolism hence will reduce your body’s burning fat ability.
On top of your normal aerobic exercise, just take about 10 to 30 minutes to go for lunch or during sunset. This provides to rev metabolism more! Check for circumstances to be more active. Look for a parking, which is a bit far from the store whenever safe instead of searching for a nearby parking spot. Make use of the stairs instead of an elevator, use a rake instead of a blower and so on. In brief, ensure your life is active by searching for the hard means of doing things.
Lastly, for a rapid burning fat, incorporate intervals mainly in your aerobic sessions. Intervals are great ways to assist you improve your metabolism. These are short times of about a minute for a powerful exercise combined with your expected aerobic exercise sessions. For instance, if you were jogging, you would perform a one-minute interval of quicker jogging about every 5 minutes all through your exercise session.
You will begin with your regular three to five minutes warm-up then about five minutes in your exercises where you perform your foremost interval: one-minute of quicker jogging or else walking and at the end of that single minute, you ought to be winded as well prepared to slow down to your normal exercising rate for the next 4 minutes. Then your 5th minute is again a one-minute interval and this goes on all through your exercise session.
When you consider how little time you have to use rather than the normally recommended ways to get these health caring as well as fat burning outcomes, it is nearly magical.

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