How To Lose Belly Fat With A 10 Minute Workout

Are you looking to change the shape of your body or trying to lose belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine that that was developed by Keli Roberts.


With this 10 minute exercise routine you can burn up to 150 calories every single day.


The first two minutes of this fat burning routine is: Jump Rope – Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.


Minutes two to three: Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.


Minutes three to four: Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.


Minutes four to five: Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.


Minutes five and six: Jump Rope. Same as minutes three and four. keep thinking, I am losing body fat.


Minutes six and seven: Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.


Minutes seven and eight: Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.


Minutes eight and nine: Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.


Minutes nine and ten: Jump Rope. Same as you first two minutes. Keep thinking. If I do this everyday, I will lose belly fat. Good luck to everyone.

Three Exercises To Reduce Stomach Fat

Is your unsightly bulging stomach annoying you? There many diets and workouts out there that promise a lot of things, but if they have disappointed you, maybe what you need what exercises that aim to reduce stomach fat. We have here three.


Bicycle pumps. Lie on the floor flat on your back. We have a curvature of the spine on our lower back that usually elevates it a bit and barely touches the floor. Make sure you press your lower back to the ground. Put your hands above your head. Raise you left bent knee and raise your right elbow to touch it. Without bringing your raised knee and arm down, do the same knee-to-elbow touching on the other pair. Repeat these bicycle pumps twenty times before returning to your original position. This, in conjunction with the other exercises below, will reduce stomach fat.


Full circle torso twist. Stand upright on the floor, feet apart, hands on your waist. When you feel stable enough, raise both hands and clasp them together on top of your head. Face right without moving your legs, from this position you will bend down and sideward to your right, going toward your foot, and twisting till your torso arcs in a circle that passes your left foot and completes the arc with your hands raised and clasped on top of your head again. You can start from the left or right as you so choose. Do five full circle torso twists starting on either side, then switch sides.


Crunches. Basic and effective. Some people forego crunches thinking they are medieval or difficult to do, or both. Don’t be like them. Crunches target the excess fat accumulated in your belly section. Begin by laying on the floor, facing the ceiling. Make sure your knees are bent, and that your feet are flat on the floor. Place your hands at ear level and with your fingertips just behind your eats. Your lower back has a curve that renders it slightly above the ground. Press your whole lower back till it touches the ground. Arc up till your shoulders are above the ground by some inches. Hold that position for five seconds. Release. Return to original position and repeat.


With these targeted workouts, you are sure to reduce stomach fat in no time.

Best Exercises to Lose Stomach Fat

There have been countless stories of people who thought their body fat was absolutely horrendous and “incurable”. Through a little belief, hardwork, and diet consistency – they were able to gradually lose weight in a healthy way. There are many things that you can do to get rid of the body fat, many exercises, and many diet adjustments. Just be sure that you don’t get too down on yourself if you do not see immediate result. You will eventually lose weight!


How to Get Rid of Stomach Fat
First of all, your body is designed to lose weight all together – not just in one place. How would it feel if a person had big arms, big legs, and a small stomach. Everything is supposed to be approached evenly. Therefore, if you want to lose stomach fat, then you should aim to lose fat period.


Your body has percentage of fat which is stored everywhere in your body. The more cardio work, anaerobic exercises, and metabolism techniques that you perform – the better your results will be. Be sure to follow the best diet and exercises suited for you.


Aerobic and Anaerobic – The Ways to Lose Weight
First off, if you want to lose stomach fat, you have to make a choice – do you want to do Aerobic or Anaerobic exercises? Anaerobic exercise are great if you want to lose weight because it tends to “shock” the body into losing weight. You body will quickly adapt to the fierce lifestyle your are putting it through.


Try doing explosive activities. They may be harsh, hard, and seemingly impossible – but they will make all the other exercises including aerobic exercises a simple breeze. You will also have a easier time stimulating your metabolism.


Remember, Anaerobic exercises means performing “exercises without air”. That means that you have to do exercises that do not give your muscles a chance to recover while you are doing the exercise. Aerobics give you time to constantly recover – however, anaerobic forces you to get extremely tired, then stop, and start again. Your muscles will adapt and you will lose TONS OF WEIGHT!


Some anaerobic exercises is sprinting on the track (stretch well to avoid pulling muscles), basketball, football, and other sports activities that require fierce bursts of energy.


Cardio Exercises
You may also want to try performing cardio exercises – such as running, skiing, cross country, rock climbing, rowing, walking, and even playing handball or racketball. Cardio is a great way to get your weight down as well.


Avoid doing too many sit-ups. I have seen the biggest people do sit-ups, and they remain big because they do not do any other exercises. Be sure to balance everything out and achieve ultimate success!

Best Exercises to Reduce Belly Fat Quickly!

Here are some of the best exercises to reduce belly fat quickly. Some are hard, some are easy. They’re all simple. If you want to say BYE-BYE to belly fat, then this article is what you need… whether you like it or not!


Best Exercises to Reduce Belly Fat


1. Isometric “suck in your belly” vacuum pose


Don’t think such exercises like sit ups and crucnhes are good for your abs. They have their place, but if you want to get rid of fat, they are useless since they only deal with the abdominal muscles.


Instead, the vauum pose goes deeper into the structure of your abdominal wall. It actually shrinks it. All you do is suck in your lower belly and hold it for 15-25 seconds. Rest and repeat it often… for up to 5 minutes a day. 10 minutes is even better.


I have hundreds of clients who lose 1.5 up to 3 inches from their bellies just doing this. Nothing else! So try it out and see for yourself.


2. Isometric Plank


This is another great exercise that nobody is doing. Get on your hands and knees. Now spread your legs out like you’re in pushup position. Now get on your forearms. So only your forearms and toes are touching the ground.


Great!


Now stay in that position for as long as possible. It’s called the plank because you look like a plank. Do this for a few minutes each day.


3. Ab Wheel


Those crazy ab wheels actually work. Why people made fun of them, I don’t know. But all fitness professionals swear by them. Just go buy one and start rolling it out in front of you. I suggest you do 10-20 reps each day for best results.


There you go. I gave it to you short, sweet, and concise. Those are 3 of the best exercises to reduce belly fat quickly.

How To Lose Stomach Fat – Five Foods To Help You Get A Flat Tummy

You need to do two things to lose stomach fat: eat the right foods and do regular exercise. While the two go hand in hand, eating the right foods will have the most impact initially. Listed below are five foods that will help you to get a flat tummy.


  1. Oatmeal is a very good source of fiber and a great way to start the day. The fiber makes you feel fuller, so you will not be looking for food again for a while. It also helps get rid of the toxins in your body by proper elimination, which helps you lose weight and protects you against colon cancer. Because it lowers cholesterol it helps fight heart disease.
  2. All berries are good for your body and you need to include them in your diet. They are a source of energy and nutrients. Because some of them are high in antioxidants – blueberries and cranberries – they strengthen your immune system, which helps your body fight disease. In addition to that they are low in calories. This means you are getting your energy from good food that will not put on weight.
  3. Avocado has been described as a ‘whole food’ because it is so full of goodness you could live of it. It is rich in fats but they are good fats. It also contains a high percentage of potassium, which helps control blood pressure.
  4. Grass fed bison is one of the best forms of protein because it contains a high percentage of omega-3 fatty acids, but without the heavy metals that can be found in some fish. Protein is important, as the body has to work to digest it. In the process it burns calories, which means just by eating protein you can lose weight. Other good sources of protein are lean beef and lamb, chicken, eggs and fish.
  5. Most nuts are high in energy and are another source of protein. Walnuts are especially beneficial because they have a high concentrate of omega-3. The protein will help you lose stomach fat and the omega-3 fatty acids will help protect your heart. Try to include them in your daily diet – they can be handy as snacks, rather than cookies or candy.


This is a short list of some of the good foods you can eat to help get a flat tummy. Where you can, use fresh foods that require preparation like lean proteins, vegetables and fruits. Processed, ready to eat foods often have very poor nutritional value. In addition to that, many are cooked in trans fats, which are bad for your heart and will add to your stomach fat. If you follow these guidelines you will be healthier, feel more energetic and gradually lose your stomach fat,

Burn Stomach Fat With Fat Burning Workouts

There are a lot of exercises that help burn stomach fat, but they also need to be accompanied with a sensible, healthy eating program. You can burn stomach fat with fat burning workouts but, no matter how much you exercise, if you eat more, you’re still going to have a layer of fat hiding those great muscles. Select a diet that suits your lifestyle but make sure it isn’t one of those faddish ones where you eat just grapefruit or cabbage. While both are good for you, you need your diet balanced. The diet should contain all the nutrients your body needs to build your muscles, yet lower calories so it makes the fat drop.


Exercises to burn stomach fat need to start with stretches. Just like the runner, you need to get the muscles ready to work. Regardless of which stretches you use, make sure to work all the muscles before you begin any rigorous exercises.


Once you’ve done the warm ups, the real fat burning workouts come with interval training. Most people tend to use fartlek training rather than plain interval training. They both are relatively close in nature but fartlek, which is Swedish for speed play, is less rigid in its design. When you do this type of training, you do exactly as the name implies, you adjust the speed and intensity. The mix actually burns fat faster than if you did hours of low intensity exercises. You can use weights to do these exercises also.


Start with a warm up, then for example, walk for two minutes and then run at race speed for 30 seconds, then walk for two minutes. You can see how the speed and cardiovascular workout changes as you go. You may want to include lifting weights as you run in place as part of the training. Increase your intervals as you become fitter and do different intervals.


Add weight-training exercises to these. Jumping jacks burn a lot of overall fat, as do other exercises. Adding weight to your workouts helps to build muscle and this increased amount of muscle helps to burn up even more fat. Remember to mix up your workouts so you don’t get bored and you continue doing what you need to do to burn more belly fat. Combine this with a good diet and you’ll burn stomach fat with the additional fat burning workouts.

Food Types to Lose Stomach Fat

The right nutrients can help you to lose stomach fat for good and you can see the difference in the first week.


When thinking of getting rid of stomach fat it quickly comes to mind the terrible abdominal exercises. However, a good diet can also make a huge difference. Some celebrities use flaxseed. Rich in fiber, this cereal helps you to lose stomach fat and weight in general by increasing satiety and stimulating the bowels.


The accumulation of fat in the stomach area has several causes – physical inactivity, bad diet, genetic inheritance, psychological disorders and diseases such as hypothyroidism or constipation. The secret of a smaller waist is combining macronutrients (carbohydrate, protein, fat) with adequate intake of micronutrients (anything that is not macronutrient), in addition to regular exercise.


To lose stomach fat and get the tummy of your dreams, you will find here exactly what you have to eat and also when and how. It is vital to have small and varied meals throughout the day, avoiding the bad habit of snacking on caloric junk, especially simple carbohydrates. It is a complete nonsense to spend hours and hours without eating and during a single meal devour everything as if there will be no tomorrow. The ideal is to eat every four hours and adopt a balanced diet with aerobic exercise and healthy habits. This will enable you to lose up to 4cm in waist circumference over a month.


Warning!


Check if the circumference of your stomach is above average – if so, it means you are more likely to develop diabetes, high blood pressure, cancer and obesity. For women, it is acceptable up to 88cm and for men 106cm. Anything above that and you are really in trouble so you should lose stomach fat urgently.


You must know how to choose the sources of fat, carbohydrate and protein. It is the quality of nutrients that help in the process of fat loss around the stomach area. Therefore, it is so important to eat the right food:


• Rich in vitamin C: blackcurrant, lemon, cherry, strawberry, orange, raw sweet pepper, mango, pineapple


• Rich in beta carotene: carrots, pumpkin, sweet potato, papaya, mango, star fruit, nectarine, peach, kale, chicory


• Rich in vitamin B2: greens color dark green (spinach, arugula, watercress, endive, escarole, chard), milk, lean meats (chicken), whole grains (oats, wheat, rye, rice, oatmeal, flaxseed, buckwheat)


• Rich in vitamin D: oily fish, liver, tuna, herring, Mackerel


• Rich in catechins, bioflavonoids, polyphenols and antioxidants: green and white teas, which accelerate the metabolism, stimulate fat burning and acts as a diuretic


• Rich in protein, minerals and vitamins A and D: white cheese (cottage and ricotta), which are an important source of protein and work on the formation and repair of tissues


• Rich in nutrients for rapid assimilation: fruit juices with vegetables that require little effort digestive. For it to work properly eat them first thing in the morning.


• Rich in fiber: fruit and vegetables in general, which are sources of vitamins and minerals


• White meat (chicken and fish): sources of protein with lower saturated fat, and some fish such as salmon, herring, sardines and mackerel are sources of omega 3 that helps increasing HDL (good cholesterol), preventing strokes.


Important Tips To Lose Stomach Fat:


• Before lunch eat a salad plate. This helps give a feeling of satiety – you will eat less and lose stomach fat quicker


• Reduce fat, salt and sugar


• Replace industrialized ready made spices for natural herbs such as oregano, basil, parsley, coriander, onion, garlic, cinnamon, mustard, chilli, pepper and ginger extract. They don’t contain sodium, which is very good as it retains liquid.


• Replace soft and fizzy drinks to green and white teas. But avoid drinking during meals. This is very important tip to follow to lose stomach fat quicker.


• Read meat: Once a week maximum. Chicken and fish must be your choice for meat.


• Replace sausages, pepperoni, salami and chorizo for smoked turkey breast or Chester. But eat in moderation as they are a bit salty causing water retention.


• Food rich in fiber (whole grains, wheat and oat bran, flaxseed and rye flour, whole wheat bread, nuts and cake) minimize constipation. Just do not forget to increase water consumption. Otherwise the laxative effect of fiber becomes constipation causing the impression of excess abdominal fat.


• Avoid alcoholic drinks or just take it once a week because their high glycemic index won’t help you to lose stomach fat.


• To combat the sedentary lifestyle, exercise more walking and cycling can be fun and a good start.

Exercises to Remove Belly Fat

You’ve reached your goal weight, but there is a problem: you are still plagued by stubborn areas of belly fat. Dieting isn’t touching them, and your workout hasn’t made a dent. What is there to do? Some people reach this point and turn to extreme methods such as having the fat surgically removed through liposuction. However, often surgery isn’t the best answer.


Vary Up Your Exercise


If all you have been doing to work out your belly is standard crunches, a little variety in exercises may be all it takes to remove your belly fat. Adding weight resistance is one option; this can be done on an abdominal machine or by simple holding weights (plates work best) behind your head as you perform your crunch. Another thing to consider is the type of crunch you are doing. Standard crunches are most effective in working the upper portion of the belly. Other exercises are better for targeting the lower abdominals: leg raises, reverse curls, as well as many poses from yoga and Pilates are ideal lower belly work outs. One key thing to also remember is that cardiovascular exercises really work to remove lower belly fat, even when nothing else does.


Wrap It Up


Of course, even the best diet and exercise program can use a little help sometimes, and fat loss wraps can be just that. They work by helping your lymphatic system to target fat and toxins in your body and get rid of them through your body’s waste removal system. These wraps can start to work the very first time you use them. Wearing one around your mid-section can help to remove belly fat, especially when combined with an effective diet and exercise program.


In other words, your best bet for beating your battle with stubborn belly fat is to attack it on all fronts.