Natural Weight Loss Tips : How To Lose Visceral Fat.

A large amount of visceral fat  the fat that forms between your internal organs swells your abdomen and gives you a more prominent belly. Even if you have little excess subcutaneous fat, the kind you can pinch under your skin, you can still carry excess visceral fat. Reducing visceral fat isn't just a matter of appearance, either. That abdominal fat is associated with a higher risk of heart disease and diabetes.

1- Total Calorie Intake:

Calories are units of measurement for energy. If you expend energy equivalent to the calories you consume, your overall body weight remains the same. Eat more calories than the energy you use during a day and you'll store that excess fuel in the form of fat. This formula applies equally to visceral and subcutaneous fat, so the means of reducing that fat is likewise the same: reduce calories and increase energy expenditure. Your body requires 3,500 calories to make a new pound of fat, so cutting this amount will subtract that pound from your abdomen. A 500-calorie reduction in your daily calories will shave a pound a week from your belly.

2-Cutting Calories:

If you keep a daily journal of the foods you eat, you'll probably see where you're willing to skip some calories. Maybe you can leave the cream out of your coffee or switch to a piece of candy for dessert instead of a larger treat like a cupcake. You might find that soft drinks contribute too many calories to your daily diet. The important thing is that you make these decisions for yourself. A calorie reduction that allows you to choose which calories you want to keep and which you're willing to sacrifice will make your diet considerably easier to maintain than a rigid diet plan.

3- Fiber:

Researchers are still studying the efficacy of low-carb diets vs. low-fat and generalized low-calorie diets. While no clear evidence yet suggests that any particular type of diet affects visceral fat more than other types, recent research indicates that fiber may play a key role in fat loss. A 2011 study from researchers at Wake Forest Baptist Medical Center discovered that an "increased intake of soluble fiber was associated with a reduction in belly fat." More research will clarify these preliminary findings, but if you choose a low-carb diet, include sufficient fiber in your meals to reap the potential benefits of a high-fiber diet to fight visceral fat.

4- High-Fructose Corn Syrup:

While Wake Forest's researchers have been studying the impact of fiber intake on visceral fat, Princeton University has conducted research into the effects of high-fructose corn syrup on weight gain and retention. The Princeton study focused on rats and found that the rats that were given high-fructose corn syrup exhibited "augmented fat deposition, especially visceral fat around the belly" compared to control rats and to rats that consumed an equivalent amount of sugar. A rat's physiology doesn't necessarily parallel that of humans, but you may choose to limit your consumption of this food additive. High-fructose corn syrup provides calories, but no nutrients, so you will not lack anything vital if you decrease your consumption of it.

•Exercise:

While diet alone can help reduce your overall body fat percentage and therefore your visceral fat percentage, exercise also looks like a promising means to reduce visceral fat. No matter which diet you choose to lose abdominal fat, combining it with exercise may remove that fat more quickly and more completely than diet alone. Researchers at Duke University found in 2005 that "a modest exercise program equivalent to a brisk 30-minute walk six times a week can prevent accumulation of visceral fat," while more exercise began to reduce visceral fat.

3 Easy Exercises For Beginner To Stop Cellulite.

Fight lumps and bumps even before you can see them with this 15-minute workout.



1- Beginner: Long-Leg Scissor:

What You'll Need: A mat (or a beach towel).

Targets: Obliques, abs

•Lie faceup on mat with legs extended, hands under butt.

•Lift feet 10 to 12 inches off mat.

•Keeping head and shoulders down, slowly move legs apart, out to sides and back to center.

•Do 15 reps.


2- Beginner: Modified In-Out Push-Up
Targets: Shoulders, triceps, chest, core:

•Start in modified push-up position (knees on mat), with hands on floor just wider than chest.

•Do one push-up, then move hands under shoulders and do another.

•Do 12 reps, alternating between in and out positions.


3- Beginner: Side Lunge
Targets: Butt, legs:

•Stand with feet hip-width apart, knees slightly bent.

•Lunge to right, bending right knee 90 degrees and keeping left leg straight.

•Step right leg back to start, pulling through left hamstrings and glutes.

•Switch legs; repeat.

•Do 20 reps, alternating sides.

How To Burn Fat Fast For Men

Ripped Freak Hybrid:

They’ve called Ripped Freak a hybrid fat burner because it acts in multiple ways. It works like a normal fat burner through thermogenesis – increasing your body temperature. It also contains ingredients that are supposed to support the more important fat burning hormones in the body and it supports HSL – the enzyme that helps to break down fat.

It also contains our three favorite stimulants – Green Tea, Cayenne Pepper and Caffeine. These work together to naturally increase your metabolism.

The Olive Leaf Extract is said to support the fat burning hormones in the body.

Any negatives?

You only get 60 capsules in a bottle
Doesn’t suppress appetite


Ripped Freak Hybrid contains a good natural formula, it has mostly positive reviews out there and is readily available here.

How To Eliminate Excess Body Fat ( Stomach And Face Fat)

Losing stomach and face fat changes your appearance -- and improves your health. The body deposits excess calories as fat in a layer under the skin called "subcutaneous fat." The fat on the stomach, abdominal fat, includes both subcutaneous fat and the most dangerous fat on your body, visceral fat. This fat blankets your organs and can harm your health. A combination of cardio, strength training and a sensible diet can eliminate excess body fat, the American Council on Fitness advises. As you reduce overall body fat, your stomach and face become slimmer.

Step 1

Increase your cardio. Walk briskly, use a mini trampoline, bicycle, dance, perform pool aerobics, step aerobics, martial-arts based aerobics or other continuous, rhythmic activity for at least 20 minutes three times a week to start. Increase your exercise sessions to 60 minutes most days of the week to burn fat and lose weight, the American Council on Exercise recommends.


Step 2

Perform resistance exercise at least two times a week for 20 minutes at each session. Use resistance bands or lift weights to maintain your muscles and keep up your metabolism as you diet. Focus most of your exercises on your legs, back and chest. Training these major muscles burns the most calories and helps to boost your metabolism so that you burn more calories.

Step 3

Engage in core training most days of the week. Include crunches, planks, side planks and leg raises to strengthen your abdominal muscles -- the obliques, rectus abdominis and transversus abdominis -- and your back. Strengthening your ab muscles can firm the midsection, so it looks tighter once the extra fat is lost; and a strong core can help you hold your belly in/improve your posture.

Step 4

Cut down on your calorie intake. A calorie deficit is needed to lose weight. Use monounsaturated fats in your diet in place of saturated fats. Substitute one-fourth of an avocado mashed on whole-grain bread for mayonnaise. Use olive oil instead of creamy salad dressings, and nuts or nut butters instead of cheese or butter. A diet rich in monounsaturated fat can help prevent and reduce abdominal fat, according to researchers who published their findings in the March 2007 "Journal of Diabetes Care." Eat plenty of fresh fruits and vegetables, whole-grain breads and pastas and low-fat dairy products.

Warnings

• Talk to your doctor about your weight and health concerns.

Tips

• Dark chocolate, olives and nuts contain monounsaturated fatty acids. Like olive oil and avocado, they are high in calories. Eat them in moderation. Cut down on saturated fats and trans fats for heart health and to avoid consuming too much fat.
• Performing cardio and training large muscle groups with squats, lunges, dead lifts and bench presses can help you lose abdominal and face fat by burning overall body fat. A gradual weight loss of up to 2 lbs. a week increases your odds of keeping off the excess weight. Setting goals and tracking your progress with a food and exercise journal can help you make long-term improvements in diet and fitness.

What To Do To Boost Your Metabolism & Burn More Calories.

Our metabolism is responsible for converting all calories from the food and drinks that we consume into energy. A fast metabolism burns more calories. However, our metabolic rate is affected by our age, gender, and size.

Nevertheless, there are some ways that we can do to independently control our metabolic speed. Here are some things that we can do to boost our metabolism.

1- Sleep

Health researchers have discovered a connection between metabolism and sleep. Not getting enough sleep can seriously slow down metabolism. Lack of sleep leaves your system stressed out. This makes the body produce more cortisol, which triggers your appetite. Also, it throws the system’s hunger hormones out of whack, making you crave more and end up overeating. Hence, it is important to get enough rest.

2- Drink Green Tea

Considered a “super-food,” green tea not only contains antioxidants but it also speeds up your metabolism. Also, it is calorie-free, so there is no reason not to have a glass or two every day. To learn more about the benefits of green tea.

3- Do Higher-Intensity Workouts

Steady and slow workouts may not always be successful in the race. High intensity workouts, which include interval runs or quick intense exercises can help jump-start your metabolism, which keeps on burning calories even after the workout is over.

4- Do Not Skip Breakfast

Breakfast is important as it kick-starts your metabolism and keeps it working throughout the day. Hence, set your alarm clock and grab a bite before starting your day. If you do not have a morning appetite, try a small snack such as a protein shake. 

5- Hit the Weights

Weight lifting not only helps you build muscle but it also helps in speeding up your metabolic rate. Hence, pump some iron and make those dumbbells your new best friends.

6- Spice Up Your Food

Spices such as cayenne pepper contain capsaicin, which is known to help boost metabolism. Add a dash of spice to your food for a fiery kick and to speed up your digestion.

How To Protect Your Skin From Sun Damage.

Sunlight has been clinically tested to improve moods and increase your body’s vitamin D production and endorphin release. But while everyone wants a glowing tan, the sun can also seriously damage your skin if you don’t take precautions. Here’s some simple guidelines for capturing that perfect tan and not frying your skin:

• The most important factor when picking a sunscreen is to get one that has an SPF of 15 or higher and broad-spectrum protection. This means your skin will be protected from both UVA and UVB rays.

• Chemical-free physical sunblocks that contain ingredients like zinc oxide or titanium dioxide  reflect harmful rays without reacting with the skin. This means they don’t cause allergic reactions and don’t sting the eyes if they run due to swimming or sweating.

• Regularly exfoliating your skin removes the outer layer of dead cells and allows you to achieve a more even tan. However, this also causes your skin to burn more easily, so don’t scrub yourself right before tanning.

• Lips can chap as easily from sunburn as from exposure to cold and dry air, so make sure to use a lip balm with an SPF of 15 or higher.

• Sunscreen should be applied 20 minutes before you go out into the sun to allow the skin time to absorb it. After a half an hour outside, it should be applied again for maximum protection. Most sunscreens only last about two hours, so make sure to apply it regularly, especially if swimming or sweating heavily. Even “waterproof” brands lose their potency after an hour in the water.

• Sand and water can reflect up to 90 percent of the sun’s rays, so give your skin extra protection when at the beach. A stronger SPF is also recommended for higher altitudes, since the air is thinner and sun exposure more intense.

• Don’t forget to apply sunscreen to sensitive areas like the tops of your feet, backs of your ears and neck, and areas of the scalp and hairline if your hair is thin or thinning.

What Makes Squats Such a Fantastic Exercise? ( Burn More Fat).

Most of you know that I'm an avid exerciser, and an avid exercise proponent.

Suffice it to say, a varied workout routine of appropriate intensity is one of the smartest health moves you can make, and adding squats to your routine is a must.

What makes squats such a fantastic exercise?

1- Builds Muscle in Your Entire Body:

Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

So squats can actually help you improve both your upper and lower body strength.

2- Functional Exercise Makes Real-Life Activities Easier:

Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too

3- Burn More Fat:

One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.

4- Maintain Mobility and Balance:

Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.

5- Prevent Injuries:

Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.

6- Boost Your Sports Performance -- Jump Higher and Run Faster:

Whether you're a weekend warrior or a mom who chases after a toddler, you'll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete's training program.

7- Tone Your Backside, Abs and Entire Body:

Few exercises work as many muscles as the squat, so it's an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.