How To Reduce Belly Fat Fast.

Men who carry a waistline larger than 40 inches and women with a waist measurement of 35 or more typically have unhealthy amounts of belly fat. A bulging stomach can cause embarrassment, can make fitting into your favorite shorts uncomfortable and can prevent you from playing a full game of basketball without becoming exhausted. Belly fat also exposes you to an increased risk of cancer and other ailments, which makes slimming down vital to your future. You can't target your belly alone for weight loss, but effective lifestyle changes can help you get rid of fat all over, including your midsection.

Step 1

Maintain a healthy diet. Weight control starts with eliminating items that build fat, such as desserts and fried foods with saturated fat. Ensure your meals contain low-calorie foods rich in nutrients, including fresh fish, vegetables, whole-grain breads and fruit.

Step 2

Exercise aerobically for 60 minutes five days a week to lose weight. Vigorous routines that burn the most calories include bicycling, basketball, aerobic dancing, running and racquetball.

Step 3

Count calories consistently. Calorie awareness ensures your exercise for weight loss won't be in vain. One lb. equals 3,500 calories, so burning 500 calories more daily than you consume is the best and healthiest ways downsizing quickly.

Step 4

Train with weights a two or three times each week for 20 minutes. Activities like lifting hand weights or barbells build muscle, which increases your metabolism so you keep burning calories, even at rest.

Step 5

Perform stomach-toning activities to tighten the muscles in your belly and create a flatter appearance. Perform an abdominal hollowing exercise by getting down on your hands and knees. Exhale deeply, and then suck your navel up and back toward your spine. Hold this pose for about 10 seconds and then relax, and repeat.

Step 6

Sleep seven hours or more each night. People who fail to get enough rest suffer hormonal changes that cause an appetite increase.

Warnings

• Get and OK from your doctor before starting a physical activity regimen to lose weight, especially if you have a medical 
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• condition.
• Do not lose more than 2 lb. a week without your doctor's supervision. Also do not consume fewer than 1,200 per day if you are a woman, 1,500 a day if you are a man.
• Limit your consumption of alcohol whenever possible. Alcoholic beverages are high in calories and directly contributes to belly fat.

Tips

• While adding workouts to a busy schedule is often challenging, your hard work will pay off. Your belly is one of the first places on your body to shrink when you exercise consistently, according to MayoClinic.com.

5 Exercises to Get Rid of Cellulite at home.

So here’s the good news about cellulite: You are not alone in the fight against cottage cheese. Tons of people have it yes, even skinny people.

The bad news: Cellulite is not easy to get rid of, no matter how many “miracle” creams or treatments you try to hide dimpled hips and thighs. Cellulite is caused by fat deposits that distort the skin’s connective tissues, which causes the unfortunate orange-peel look.

The best way to blast away cellulite? Good dietary and exercise habits, of course. “You can always trick the body into becoming a fat-burning machine with some simple exercise and nutrition tips.

Just remember Cellulite didn’t appear in a week, and it won’t go away in a week.

1-  Around-the-Clock Lunges:

Muscles worked: Glutes, hamstrings, quads, inner and outer thighs

Reps: 3 sets of 15

With your hands on your hips, lunge forward with your right foot to the 12 o’clock position. Return to standing position, then lunge to the right to the 3 o’clock position. Return to standing position, then lunge backward to the 6 o’clock position. Then lunge to the side, reaching your right leg to the 8 or 9 o’clock position. Switch legs and repeat. 

2) Goblet Squats:

Muscles worked: Glutes, hamstrings, quads, inner and outer thighs
Reps: 3 sets of 20

Hold something heavy to your chest and squat. King says the object should be heavier than your kid, purse, or dog.  

3) Single-Leg Romanian Deadlifts

Muscles Worked: Hamstrings
Reps: 3 sets of 20

From a standing position, hold a 5- to 20-pound weight in your left hand while keeping your left leg off the ground. Keeping your back and knee straight, reach down to your right foot. Your left leg should automatically go back. Stand back up and repeat.

4) Burpees

Muscles Worked: Full body
Reps: 3 sets of 15

We all know burpees are one of the ultimate calorie-burning, full-body exercises, so of course our trainers recommend it. The jump, squat, and pushup combo always does the job.

5) Single-Leg Supine Hip Extension

Muscles worked: Glutes
Reps: 3 sets of 15

Lie on your back with your arms out to the side, right knee bent, and left leg straight. Raise the left leg a few inches off the floor. Lift it until it’s in line with your right thigh and raise your hips upward, forming a straight line from the shoulders to the knees. Pause, then lower to starting position. Do one set, then switch legs and repeat.

Reasons Why You're Not Losing Belly Fat .

What Types of Fat Are Easier to Lose?

The human body has essentially two types of fat: subcutaneous and visceral. Subcutaneous fat is found beneath the outermost layer of skin. This type of fat is highlighted most often because it is the most visible. Visceral fat is located deep inside the abdomen and surrounds major organs. The more visceral fat you have, the higher your risk for developing health conditions such as metabolic syndrome, insulin resistance and heart disease.

1- Subcutaneous Fat Vs. Visceral Fat:

In a 1997 “Medicine and Science in Sports and Exercise” study cited frequently in medical journals, researchers divided a group of sedentary, overweight women into three groups. The control group did not exercise or restrict calorie intake. The second group exercised two to three days a week with some calorie restriction and the third group exercised three to four days a week with no calorie restriction. After 13 weeks, volunteers who worked out three or four days a week lost significantly more subcutaneous fat compared to those who exercised less frequently. Visceral fat decreased significantly in the volunteers in both exercise groups. The data showed that while any amount of exercise could reduce the deep abdominal fat, individuals must work out more often to reduce the outermost fat that’s responsible for your cellulite and spare tire.

2- Gender Differences:

Your ability to lose subcutaneous fat and visceral fat may be predetermined based on your gender. In a 1998 study published in the journal “Obesity Research,” obese volunteers went on a severe calorie restricted diet. Men consumed 1,500 calories a day while the women consumed 1,200 calories. After 15 weeks, the men saw a greater reduction in intra-abdominal fat and a more pronounced improvement in risk for metabolic disorders. The women saw a greater reduction in subcutaneous fat.

3- High-Intensity Exercise:

“Visceral fat yields fairly easily to exercise and diet,” reports Harvard Medical School, and “subcutaneous fat can be frustratingly difficult to budge.” However, dedicating yourself to a vigorous exercise regimen could reduce subcutaneous fat at a slightly greater rate than intra-abdominal fat. In the study, 175 overweight, sedentary men and women were divided into four groups that varied from no exercise to high-intensity exercise. While even the lowest dose of exercise resulted in no weight gained for the volunteers, those who exercised at a level comparable to 17 miles of jogging a week saw a significant reduction in subcutaneous and visceral fat. Overall, the volunteers saw a 6.9 percent decrease in intra-abdominal fat and a 7 percent decrease in subcutaneous fat.

4- Keeping Off Visceral Fat:

Visceral fat is by far more dangerous than subcutaneous fat. According to the Harvard Family Health Guide, intra-abdominal fat is a key player in cardiovascular disease and Type 2 diabetes in men and women and breast cancer and the need for gallbladder surgery in women. Instead of focusing on how to lose visceral fat, doctors would much rather work on prevention. In 2005, Duke University researchers found that people who are sedentary increase visceral fat by about 8.6 percent in six months, or four pounds a year. Walking briskly for 30 minutes a day, six days a week, which is considered a modest exercise program, can prevent accumulation of visceral fat and, for some, reverse accumulation.

how to prevent diabetes in men.

Aside from heart disease, diabetes is one of the most common diseases to affect men.. Not only does diabetes reduce one’s quality of life, it puts one at risk for developing a host of other issues. There are many common sense things men can do to reduce their risk for developing diabetes. Most of these are things you already know, but they really are worth their weight in gold as they have and will continue to work. What follows is just a short list of tips and hints on how to keep yourself healthy and reduce your risk of diabetes.

Be Active:

It’s vital that you keep moving. It’s been shown that even modest physical activity can reduce one’s risk for many diseases including diabetes. There are also links between mental health and physical health. You don’t have to hit the gym: a 30-minute walk a couple of days a week will help keep you healthy and fit.

The important thing is to get moving. To maximize your workout performance and results, you may want to consider taking exercise supplements such as creatine and whey; both these supplements can help you achieve a lean, muscular figure.

Get Your Weight in Check:

Type 2 diabetes, the most common type of diabetes in adult men, is mainly – but not entirely — the result of lifestyle choices. Most people who have this type of diabetes tend to follow a diet that is rich in sugar, which can elevate blood sugar levels; elevated levels of glucose in the blood are contributing factors of diabetes.

Reduce your intake of refined sugars and get comfortable with the glycemic index (GI). This shows you how certain foods can affect your blood sugar – for better or worse. And don’t forget to take a multivitamin supplement to fill in gaps in your nutrition plan.

Keep Track of What You Eat and Do:

This might sound boring or unnecessary, but it is actually very helpful and can be very enlightening for men who are trying to get in better shape and reduce their risk for developing diabetes. Most of us do not realize how much we eat and drink.

Logging what you eat and do as you do it, and making sure to be honest, can show you where you need to put extra effort towards. We might think we are getting more exercise than we are, or forget to account for liquid calories. Keeping a log of what you consume and do makes it much easier to keep on track and assess your progress. “How to Make a Food Journal” can help you get started on your own food log.

Diabetes is a very real and scary disease that affects men of all ages. These are some common sense things that men can do to reduce their risk of developing this often debilitating disease, and they also go a long way toward improving overall health and wellness.

Fitness : How to Get Big Forearms Fast.

The muscles that run along your forearms control movement at the wrist and they’re recruited during most upper body strength training exercises. For example, during biceps curl, they prevent your wrists from collapsing backwards and during bench press they hold your wrists steady while you grip the bar. More isolated exercises are needed if you’re interested in building size in your forearms, however. Apply muscle-building principles to maximize your workouts and gain size in your forearms as quickly as possible.

1- Multiple Sets:

To thoroughly overload the muscles in your forearms, do three to four sets of each exercise. Each set should include 12 to 20 reps. Your muscles respond to high-volume workouts that consist of multiple sets of higher repetitions by increasing in size. Select a weight for each exercise that causes your muscles to reach fatigue before they come to the 20th rep. If you can do more than 20 reps of any exercise, it’s time to kick up the weight. Otherwise, you won’t be breaking down the muscles adequately to stimulate muscle growth.

2- Little Rest Between Sets:

After a couple sets, your forearms will become tired and swollen as fluid rushes to the area and you may be tempted to rest for longer periods in between sets. You want to keep the rest periods short, as this helps promote muscle-building. Certified Strength and Conditioning Specialist Jim Smith recommends waiting just 90 seconds before jumping into the next set.

3- Exercises:

Select a wrist curl, reverse wrist curl and hammer curl exercise to include in your forearm workout. Wrist curling involves bending your palm towards the inside of your forearm against resistance and curl exercises include seated barbell wrist curl, standing cable wrist curl and dumbbell wrist curl. Reverse wrist curl, or wrist extension, involves bending the wrist so that the back of the hand moves towards the forearm. Exercises for extension include standing reverse wrist curl with an ez-curl bar, dumbbell reverse curl and the wrist roller. Hammer curl is done by holding a pair of dumbbells down by your sides with your palms facing the sides of your thighs. Bend your elbows to bring the weights up to your shoulders.

4- Workout Frequency:

Incorporate your forearm circuit into your schedule three days per week and on nonconsecutive days. If you’re working the forearms on the same day you’re doing other upper body exercises, fit them in at the end of your workouts. The circuit will leave your forearm muscles fatigued and you don’t want that to limit your performance during other upper body exercises like biceps curls or lying triceps extensions. Avoid working your forearms multiple days in a row, because it’s during the recovery days that the forearm muscles will heal and grow.

Weight Loss : Best Foods That Keep You Slim.

Being on a diet doesn't have to mean being hangry. The key? Tasty eats (like popcorn!) that are shown to stave off hunger. "Certain foods have just the right combination of nutrients, volume, flavor and even texture to help control your appetite.

1- Popcorn:

If you need to nosh, pick popcorn. It's loaded with fiber, which leaves you feeling satisfied for hours by slowing digestion. And that's not all. When researchers in a Nutrition Journal study fed people either popcorn or potato chips, they found that 15 calories' worth of low-fat popcorn was as satisfying as 150 calories' worth of chips, thanks to the superior snack's combo of being low in calories and high in volume. "Popcorn also has more crunch and texture, so it takes longer to eat," Nolan Cohn says. "That gives your brain the time it needs to register that you've had enough food."

÷ Popcorn Ideas

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• •Prep better-for-you Cracker Jacks: Toss one cup of air-popped popcorn with one tablespoon each of peanuts and maple syrup.
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• •Top corn chowder or tomato soup with a heaping handful of popcorn.
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• •Swap popcorn for puffed rice cereal in marshmallow crispy treats.

2- Rye Crisps:

Trade in your toast. When volunteers in a Nutrition Journal study ate a breakfast containing either wheat bread or rye crisps, those who consumed the latter felt 21 percent less hungry four hours later. They also downed 8 percent fewer calories at lunch. Researchers suspect that rye contains a special kind of fiber, known as viscous fiber, that expands in your gut to slow digestion and the release of carbs into your bloodstream. The result: lower blood sugar and stabilized insulin levels, so you're less hungry. Look for brands like Wasa or Ryvita rye crisps in the cracker aisle of your supermarket.

÷ Rye Crisp Ideas

• •Have a couple of rye crisps with hummus and smoked salmon for breakfast.
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• •Make croutons for salad: Break rye crisps into chunks, spray with olive oil cooking spray and season with sea salt, pepper and garlic powder. Bake in a 375° oven for 10 minutes.
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• •Upgrade bruschetta by topping rye crisps with chopped fresh tomatoes, kalamata olives, basil and a little balsamic vinegar.

3- Sriracha:

It's made with chili peppers, which are rich in the appetite suppressant capsaicin. An analysis of 20 studies in the journal Appetite revealed that this compound has multiple weight-loss benefits, such as increasing body temperature, which ups your calorie burn, and helping you feel fuller. "Our taste buds have receptors that are directly linked to our brains," explains Amy Myrdal Miller, R.D., a culinary nutrition expert in Carmichael, California. "When capsaicin hits those receptors, they fire neurons that trigger the release of gut hormones that kick off the satiety response."

÷ Sriracha Ideas

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• •Give your usual PB & honey sandwich a Southeast Asian spin by drizzling it with sriracha.
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• •Add sriracha to mac and cheese. The heat will slow you down so you'll savor the comfort food instead of inhaling it.
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• •For a salad with extra kick, whisk sriracha into ranch dressing.

4- Dark Chocolate:

It sounds almost too good to be true: When researchers at the University of Copenhagen fed volunteers a morning meal of either dark or milk chocolate, the dark chocolate eaters reported less hunger after­ward. Even better, they consumed 17 percent fewer calories at lunch. We're not suggesting that you start your day with a chocolate bar, but when a craving strikes, reach for the dark stuff. "It's higher in protein and fat but lower in sugar than milk chocolate, which causes a slower release of sugars into your bloodstream," Myrdal Miller says.

÷ Chocolate Ideas

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• •Toss dark chocolate chips and chopped tart dried cherries into low-fat plain Greek yogurt.
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• •For a dessert quesadilla, spread one tablespoon of almond butter on half of an eight-inch whole-wheat tortilla. Top with sliced banana and one tablespoon of chopped dark chocolate. Fold in half; heat in a nonstick pan.
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• •Swirl a few tablespoons of unsweetened cocoa powder into your favorite chili recipe.

How Orange Juice Can Help You Lose Weight?

Although a glass of orange juice may count as a serving of fruit and is more nutritious than soda, it isn't necessarily your best choice if you're trying to lose weight. OJ is relatively high in calories per serving, and it won't keep you full as long as solid food will. You'd be better off eating a fresh orange and drinking a glass of water or other no-calorie beverage. But this doesn't mean you can't include it in a weight-loss diet on occasion.

• Calorie And Micronutrient Content:

A 1-cup serving of orange juice has about 122 calories, almost all of which come from the 28.7 grams of carbohydrates it contains. A medium orange has only 62 calories, so you could eat two of them for about the same number of calories in one glass of orange juice. The cup of orange juice contains a little more vitamin C, folate and potassium than a single orange, but per-calorie, the orange provides more micronutrients.

•Energy Density:

Fruits are typically recommended for people trying to lose weight because most are low in energy density, or calories per gram. Low-energy-density foods help fill you up with fewer calories, making it easier to stay within your daily calorie limit without feeling hungry. Orange juice and oranges both have an energy density of 0.5 calories per gram, which is considered very low. A 1-cup serving of orange juice weighs about 249 grams, while an orange weighs about 131 grams, which accounts for the higher calories in a serving of orange juice. A smaller serving will allow you to drink orange juice without getting more calories than you would from an orange.

•Fiber Considerations:

People who eat more fiber tend to weigh less, and diets higher in fiber may help with weight loss by increasing feelings of fullness and slightly decreasing the absorption of calories from the food you eat, according to an article published in "Nutrition" in March 2005. Orange juice has very little fiber, especially if you prefer the pulp-free version. A glass has only 0.7 gram of fiber, compared with 3.1 grams, or 12 percent of the daily value, in a medium orange.

•Considerations and Serving Tips:

You'll need to replace another higher-calorie food with orange juice if you're using it as part of a weight-loss diet, because you need to create a 3,500-calorie energy deficit to lose just one pound. Exercising more can also help you create this energy deficit. If you like the flavor of orange juice but want to cut the calories a bit, dilute it with either sparkling or plain water.