How To Naturally Burn Belly Fat Without Surgery.

Gaining excess belly fat can be blamed on many things; overeating, baby weight gain and getting older are just a few. A waist measurement of 35 inches for women and 40 inches for men, regardless of your weight, is an unhealthy sign of visceral fat, according to The National Institutes of Health. To reduce belly fat naturally you will need to cut down on your calories, eat a diet rich in monounsaturated fats and exercise. With a little patience and effort, it is possible to see those abdominal muscles again.

Step 1

Evaluate your current diet. Eating a diet high in processed, fast and sugary foods may be causing weight gain in your abdominal region. For three days, prior to beginning a belly fat-burning program, write down everything you eat in a food journal. Write down all foods and drinks you consume, even if it is just a bite or a piece of something. At the end of the three days, see where your weak spots are and figure out a replacement for them. If you notice that you consistently eat sugary snacks in the afternoon, replace them with a healthy alternative like fresh fruit or yogurt with fruit. Identifying your food weaknesses will allow you to prepare for them ahead of time and help you stick to a healthy eating plan.

Step 2

Eat clean foods daily. Tosca Reno, author of "The Eat Clean Diet," suggests eating whole, clean foods for maximum fat-burning potential. Eating clean consists of eating fresh lean proteins, complex-carbohydrates and essential fats. Bodybuilders have used this diet to burn fat for many years. Choose proteins such as chicken, turkey, lean beef, tofu, fish, beans and legumes. Whole grains, brown rice and fresh fruits and vegetables are all excellent complex-carbohydrates.

Step 3

Add some belly-burning fats to your daily diet. Eating a monounsaturated fatty acid (MUFA), with every meal has been proven to reduce belly fat, according to Liz Vaccareillo, author of "Flat Belly Diet." Foods that are rich in MUFAs are olives, oils, avocados, dark chocolate and nuts and seeds. Eat a variety of these good fats throughout the day in moderation.

Step 4

Burn fat with aerobic exercise. Doing a minimum of 30 minutes of aerobic activity four to five times a week will increase your body's natural fat-burning abilities. The body burns energy from fat stores when in an aerobic state; to achieve this state, you must be in movement within your training heart rate for a minimum of 30 minutes. Choose cardiovascular exercises that motivate you and that are easy to incorporate into your weekly routine.

Step 5

Burn more fat calories with muscle. Scientists estimate that with each additional pound of muscle you will burn an extra seven kilocalories per day. Weight training two to three times a week will help increase your lean muscle fiber and your metabolism. Extra muscle also helps you work out longer and harder, producing a training effect that adds to the extra calories burned, according to Len Kravitz, PhD.

Warnings

• Always consult your doctor prior to beginning any new diet or exercise program.
• Avoid diet pills and fat-burning vitamins.

Tips

• Start your work-out program slowly.
• Mix up your abdominal exercises.

Weight Loss: Best Online Diet Services Of 2015 .

Diets fail. Not just often, but almost always—90% of the time. If diets worked we wouldn’t have a worldwide obesity problem. And obesity is a problem that needs to be solved. The prevalence of obesity has doubled since 1980. As a public health issue, there are few determinants of illness that are more destructive, as obesity contributes to the growing rates of diabetes, heart disease, and even cancer. There’s no “one true cause” of all illness, but obesity comes pretty close. When people ask me for the single most important thing they can do for their health, my advice (after quitting smoking) is to (1) ensure you keep your weight under control and (2) exercise in any way possible.




1- Weight Watchers'

Weight Watchers' balanced approach to weight loss and its healthy-eating plan makes it perfect for steady, healthy weight reduction. With no restrictive prepackaged meals and no food off limits, the plan strives to teach you how to make healthy food choices and become active. The program assigns every food a point value, which is based on a scientific algorithm that factors the nutrition of the food and how long it takes your body to burn off the calories from it. The idea is to lose weight by creating a calorie deficit, using the point system as a framework. As long as you stick to your daily point target, you can generally eat what you want. Because Weight Watchers does not prohibit any foods it is among the most sustainable plans, helping you lose weight and keep it off for good. This is the best diet plan because it isn't a crash diet. Instead, it teaches you how to adopt a healthy lifestyle. After you learn to use the points system you can do the program, or a variation of it, for the rest of your life.

When you sign up online, you gain access to several tools that make it easy to convert to a new, healthy lifestyle. The website posts the point values of more than 40,000 foods, making it simple to calculate and track the points of everything you eat. You'll also find hundreds of recipes, a handy meal planner and useful tips for eating out and on the go.

Weight Watchers also encourages exercise. Much like it does with food items, the healthy-eating plan assigns a point value to various activities, such as cleaning, walking or swimming. The points of a completed activity are deducted from your daily allotment, which allows for an occasional splurge.

While the service doesn't require you to eat its own prepared meals, the company does have its own line of food products, including frozen entrees, snacks and desserts. There is no delivery option with these foods, but you can find them at most supermarkets.

2- Diet.com :

Diet.com is a valuable resource for dieters and anyone seeking to establish a healthy new lifestyle. The online diet plan earns our Top Ten Reviews Silver Award because unlike some commercial diet plans, it gives you effective tools and resources to help you implement lasting lifestyle changes, not just reach a short-term weight loss goal. Diet.com offers rich diet management tools, extensive fitness tracking, and multiple diet plans designed for a wide range of lifestyles and preferences. Additionally, the website boasts one of the best online weight loss communities we came across. Research indicates that a solid support system plays a vital role in permanent weight loss, and this site's community resources can provide the encouragement and motivation you need to reach your goals and maintain a healthy weight.



3-eDiets.

 Bronze Award winner eDiets is fundamentally different from most online diet plans. Rather than offering its own weight loss program, it compiles a number of popular commercial diet plans and allows you to choose the one that's right for you. Health and fitness professionals will tell you that the most successful weight loss programs combine a healthy diet with physical activity. eDiets offers both, and if you value the opportunity to pick your own diet, it will be a perfect fit.

4- The South Beach Diet :

You can say what you want about the South Beach Diet, but it does work. Created by a medical doctor, this popular weight loss program emphasizes eating plenty of lean protein. The South Beach Diet website guides you through three phases, and while it may seem awfully restrictive initially, the website provides a number of tools and resources to help you stick with it, including a phone app that helps you stay on track even on the go.

The diet program differs from other low-carb diets in that it restricts saturated fats and high-sugar carbs. The first two-week phase of the diet focuses on maintaining your blood-sugar levels and eliminating cravings for sweets and "bad" carbs. Such foods include bread, rice, fruit and baked goods. The second phase introduces some – but not all – carbs, including pasta, rice and some fruits, back into your diet. The final, indefinite stage involves continuing to make healthy eating choices to maintain your health and target weight.

While there is no strict calorie counting with this healthy eating plan, its restriction of many common foods in the American diet may make it more difficult for some people to follow, particularly long-term, than other online diet plans. Fortunately, the South Beach Diet website offers beneficial tools to help you stay on track. You can log your daily meals and snacks to keep a close on eye on your nutrition intake. The food tracker includes helpful eating guides that show you what you should be eating each day (e.g., four cups of vegetables, one serving of legumes and so forth). To make things even easier, the online program offers a weekly meal planner with recipes and ideas.

Best Exercises For Men Glutes ( Build Your Perfect Booty ).

Your glutes can do more for you than keep the pants in place. Strong glutes allow run faster, jump higher, throw further and dominate the dead weight (Deadlift). In other words, stronger buttocks improve  performance  sports.

The muscles of the gluteal region play an important functional role in body posture, keeping our body upright when we walk; and are responsible for extension, abduction and rotation of the hip. Although many do not know, have weak glutes may be the reason that recurring pain in the lower back and hips or their  knee problems . When the muscles of the buttocks go on vacation, its function has to be compensated by other parts of the body and the back, hips and knees end up doing the work that is not for them. So train your glutes to avoid a lazy ass and all the problems associated with it, especially if raisins all day sitting.

Weight training exercises with bar
The exercises that follow will help you strengthen your glutes and improve your appearance. You can start by using only the weight of your body and then go to the bar.

{1} Bridge:

Starting position : Lie on your back, place the bar on top of the hips (you can use a bus protection for comfort) and bending your knees.
1. Hold the bar, lean on the heels and raise your hips.
2. Contract the glutes and maintain the position for a few seconds.
3. With contracted glutes, low slowly the body.

{2} Lift the hips (hip thrust)

Starting position : Sit on the floor in front of a bank, with the bar on top of the legs (you can use a bus protection for comfort).

1. Scroll the bar to the hips and sit back on the bench, so that it is aligned below your shoulder blades.

2. Slowly raises the hips and ends the movement with the contraction of the glutes. Maintain a straight back, so that the trunk is parallel to the ground, with the fully extended hips and shins vertical.

3. With contracted glutes, low slowly the body.


{3} Full Squat

Start position : Place a barbell on the shoulders and position yourself with your feet shoulder width apart and slightly turned out.

1- Lower the body slowly, bending your knees and sitting back with your hips. Continues until the back of the thighs get the twins. Keeps your head up and your back straight during the movement.

2- Raises the body and propping his feet on the ground, while esticas legs and stretch the hip to get back to the starting position.

{4} Squat Bulgarian:

Starting position : Stand in front of a bank, with a wall in the shoulders, extending one leg back and place the top of the foot on the bench.
1. Fold the front knee and squat until the back knee almost touches the ground.

2. Stretching the front leg and back to the starting position. Repeat.

3. Repeat the exercise with the other leg.


{5} Lunge:

Starting position : Stand with a bar on the shoulders.
1. Gives a step forward, the first supporting the heel. Bending the front knee and lower the body until the back knee almost touches the ground. Your front knee should not exceed the toes.

2. Pushes to the front of the heel to ergueres the body.

3. Takes a step forward with the back leg and repeat the previous movements.
Note: The wider the step, the greater the strain on the buttocks. A shorter step tends to focus on the quadriceps more.

{6} Deadweight Romanian:

Starting position : Grasp the bar with your hands facing inward (pronated grip) and a little farther apart than shoulder width. Get up and slightly bend your knees, keeping the vertical shins, hips back and right trunk.

1. Keeping the arms straight and your back straight, raises the bar with the push hips forward.

2. Once the entire body is in a vertical position, pushing the lower bar back and hips bending the knees slightly.

5 Reasons Why You Should Men Practice Yoga.

When you’ve never tried yoga, it can be intimidating, especially if you’ve been scoping the jaw-dropping, super bendy, pretzel-like poses your girlfriend practices each morning. But relax: It’s actually the most basic postures not the fancy positions that provide you with the foundation of flexibility and strength that every man needs. That’s why we’ve put together this collection of poses, which you’ll return to again and again. Work on them first at home holding each pose for 30 seconds to 1 minute while keeping your breathing smooth throughout and you’ll be ready to dive into any fast-moving yoga class. 

1. Relieve stress:

We all find ways to deal with stress. But Terrence Monte, a managing teacher at Pure Yoga, says, “going to amped up gyms or punching a punching bag can make you more aggressive or more tired.” Yoga, on the other hand, employs a number of relaxation techniques, which, with regular practice, can make you calmer overall. Sadie Nardini, host of “Rock Your Yoga,” adds, “Along with training your body, yoga trains your mind to see the bigger picture and act from integrity instead of freaking out. If you want to be more James Bond than Charlie Sheen, get yourself on the mat.” Being forced to unplug from text, calls, and email for 60 to 90 minutes doesn't hurt either.

2. Get flexible:

Most series of yoga asanas (physical postures) include one or more spinal twists to loosen the many joints that make up your spine. This can improve your tennis game and golf swing, as well as promote detoxification and good digestion. Yogi Cameron Alborizan, Ayurvedic healer, yoga guru, and author of The One Plan, says, “Think of the body as a sponge filled with dirty sink water. Gentle twists help to wring the sponge out and purge toxins.” 

3. Sculpt muscles : 

Yoga uses the weight of your own body to build mass and strength. Don’t believe it? Think about how many clunky free-weights it takes to bench press your bodyweight (150–200 lbs.)—yoga allows you to get the same muscle-building benefits by performing long, extended pushups, squats, and leg lifts. The results are well-worked muscle groups, which get stronger with each class. 

4. Prevent workout injuries:

Most yoga classes begin with a reminder to honor your body’s particular needs and limits on that particular day. This basic ability to scan and assess yourself as you practice will help reduce the incidence of injury when running or playing other sports. Plus, flexible, well-stretched yoga muscles will heal and recover more quickly after working out or getting strained.

5. Have better sex : 

One way to improve your performance in the bedroom is to translate all those relaxation and breathing techniques from yoga class into better, longer sex. Yogi Cameron says these strengthened concentration skills will help you focus your mind and better channel your sexual energy, helping to prevent premature ejaculation. “This can lead to increased sexual endurance,” he says, “and will make you far more sensitive and responsive to your partner.” Trust us, she’ll thank you for it.

Ways To Prevent Heart Disease.

Heart disease is one of the leading causes of death among older men. Though risk is partially determined by genetic factors, there are a number of things that individuals can do to ward off the condition. With encouragement from family and friends, they’ll likely find that many of the required lifestyle changes will soon become second nature:

1. Follow a Healthy Diet:

By avoiding junk foods and making subtle substitutions here and there, you can quickly improve their
cardiovascular health. Fatty meats should be avoided whenever possible. If meat must be eaten, you should choose grilled varieties, which are not cooked in oil and are thus much healthier. Beyond this, make a concerted effort to bring more fruits, vegetables, whole grains and legumes into your diet.

2. Exercise Several Days Per Week:

 Proper exercise goes hand-in-hand with a healthy diet, but some men are not clear on how much physical exercise is appropriate for them. In short, you should exercise at least three or four days per week at a moderate level. Find a relatively comfortable activity in which your heart rate becomes elevated for 30-40 minutes. Running and biking are just a few activities you can try.

3- Reduce Stress:

This is a tough thing to do, but it’s pretty important in the grand scheme of things. Engaging in some sort of meditative activity can do wonders for the body and the mind, and you might very well want to consider yoga. Most towns and cities feature yoga classes at the local recreational hall or gym, and instructors will provide excellent tips and guidelines on how to knock out stress.

4. Lose Weight:

If you’re carrying some extra baggage, you should try to lose those extra pounds. Excess weight means that the heart must work harder to pump blood throughout the body. The added strain can affect your heart health negatively. In addition to a healthy diet (#1) and regular exercise (#2), you may also want to consider using supplements. Certain supplements like a thermogenic formula and a pre-workout supplement can boost your metabolism and speed up fat loss.

5.  Promise to Quit Smoking:

 Smoking can have debilitating effects on the heart, so quit smoking ASAP. Once you’ve weaned yourself from the habit, most systems of the body will begin to function more efficiently, which is always good for overall heart health. Avoiding cigarettes will also allow men to exercise longer, which represents another path to better fitness.

Best Weight Loss Program Based on Science.

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The 3-step plan outlined here will:

Reduce your appetite significantly.

Make you lose weight fast, without being hungry.

Improve your metabolic health at the same time.

All of this is supported by scientific studies.

Step 1 – Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight .

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women .

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).

Put simply, lowering your insulin puts fat loss on “autopilot.”

Step 2 – Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

Meat – Beef, chicken, pork, lamb, bacon, etc.

Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.

Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

Broccoli

Cauliflower

Spinach

Kale

Brussels Sprouts

Cabbage

Swiss Chard

Lettuce

Cucumber

Celery.

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

Olive oil

Coconut oil

Avocado oil

Butter

Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (12, 13).

To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

Step 3 – Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

Top 5 Best Mens Health Supplements.

There are literally thousands of pills you could be taking at any one time. Here are the five most important Mens Health Supplements:


1- Multivitamin

It's not exotic, but it is a must for everyone who doesn't get enough fruits and vegetables. (That's you, and up to 80% of other men.) Rather than megadoses of nutrients, look for one pill that provides 100% of your daily requirements for as many different vitamins and minerals as possible. (Amounts exceeding 100% are generally a waste.) And make sure you buy a men's formula, without extra iron. Excess levels of the mineral could increase your risk of heart disease (a condition called hemachromatosis), says Doug Kalman, M.S., R.D., director of clinical research at Miami Research Associates.

2- Protein Powder:

You can get plenty of protein in your diet, but protein powder has other advantages: It's convenient and generally lower in calories than an entire "high protein" meal. Drinking a protein shake after every workout speeds muscle recovery and supplies your body with the amino acids needed for muscle growth. There are two widely used proteins: whey and casein. Whey is absorbed more quickly by the body, while casein is digested slowly-providing the body with a longer-lasting supply of muscle-building nutrients. That's why many researchers recommend taking a mixture of the two to help sustain the release of amino acids into the blood for as long as possible.

3- Creatine:

This synthetic version of an energy source produced naturally in the body is stored in the muscles for use during exercise. And it works! Multiple studies show that creatine does help speed recovery and the growth of lean-muscle mass after a workout. Manufacturers used to agree that new creatine users should start with a weeklong "loading phase" of 20 grams per day; however, recent research shows that this isn't necessary, according to Chris Mohr, Ph.D., R.D., adjunct professor of nutrition at the University of Louisville. You can start taking creatine at the normal dose of three to five grams per day after a workout. You can even mix it directly with your protein powder.


4- Green Tea:

we haven't beaten you over the head with the findings enough in the last year, here's a recap: Green tea fights fat. Animals who are given the extract in studies gain less weight and burn substantially more fat than animals getting a placebo. You can drink the tea-experts ideally recommend about eight glasses a day-or go the easier route and just take a supplement. Aim for 90 milligrams three times daily.

5- Fish Oil:

Most guys in their 20s and 30s aren't thinking about their hearts. But if you have a family history of heart disease, you ought to start thinking about fish oil, the best protection available against the disease. Experts recommend taking at least one to two grams a day. Be aware: This is not the time to scrimp and save money. Cheap fish-oil supplements taste like fish and can leave you hiccuping herring all day. Higher quality brands are more expensive, but they have much less of a fishy taste. There are literally thousands of pills you could be taking at any one time. Forget them. These are the five every guy should be taking in order to fight disease, counteract bad genes, and simply live as long as possible.