Men's Workout World » lose belly fat

1 Unique Spice that Beats Abdominal Fat

Mon, 08 Feb 2010 06:27:51 +0000

1 Unique Spice That Beats Abdominal Fat:

Ok, this spice that I’m going to mention is one of the most overlooked, but healthiest spices in the world…

You might even call it a “fat burning spice”… in a roundabout way.

And yes, it can actually help you win the battle against abdominal fat if you use it daily…I’ll explain why.

Here are some other benefits of this miracle spice:

*controls blood sugar levels
*helps maintain insulin sensitivity
*a very powerful antioxidant
*may have antibacterial and antifungal properties
*and dozens of other benefits

So what is this miracle spice?

Well… it’s good old tasty Cinnamon!

Although cinnamon does not directly increase fat burning (such as by increasing metabolic rate, etc),
it CAN actually help you to burn off abdominal fat and get leaner through an indirect link.

Here’s how…

Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it’s strong effect on controlling blood sugar levels in your body.

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3,
or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness this to lose more fat…

One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals
when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you
can think of where it would go well.

Also, you could use a cinnamon capsule before each of your meals.

This could help to control blood sugar and insulin response from your meals and thereby control
your appetite and cravings throughout the day… hence, helping you to lose body fat more
effectively over time.

So now you can see that not only is cinnamon a powerful antioxidant that can help you stay
youthful longer, it can also help you to control blood sugar and get a leaner body!

Note: please make sure to consult your doctor before adding any new foods or spices to your
nutrition plan if you are taking any medications or have food allergies.

Go to the link below to discover over a dozen more unique foods, spices, and weird styles of
workouts that help to burn your abdominal fat faster:

1 Unique Spice That Beats Abdominal Fat:

Ok, this spice that I’m going to mention is one of the most overlooked, but healthiest spices in the world…

You might even call it a “fat burning spice”… in a roundabout way.

And yes, it can actually help you win the battle against abdominal fat if you use it daily…I’ll explain why.

Here are some other benefits of this miracle spice:

*controls blood sugar levels
*helps maintain insulin sensitivity
*a very powerful antioxidant
*may have antibacterial and antifungal properties
*and dozens of other benefits

So what is this miracle spice?

Well… it’s good old tasty Cinnamon!

Although cinnamon does not directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner through an indirect link.

Here’s how…

Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it’s strong effect on controlling blood sugar levels in your body.

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness this to lose more fat…

One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.

Also, you could use a cinnamon capsule before each of your meals.

This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day… hence, helping you to lose body fat more effectively over time.

So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

Note: please make sure to consult your doctor before adding any new foods or spices to your nutrition plan if you are taking any medications or have food allergies.

Go to the link below to discover over a dozen more unique foods, spices, and weird styles of workouts that help to burn your abdominal fat faster:

www.losingbellyfatnow.com

Lose Belly Fat with New Abdominal Exercises BY Craig Ballantyne ON Dec 16, 2009 I’ve been filming...

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How to Lose Fat if You Love Carbs

Tue, 26 Jan 2010 23:30:32 +0000

Low-carb diets – do they work and should you follow one if you love carbs? Read on as I tackle this question and more in part 2 of my interview with abs expert, Scott Colby.

Did you miss part 1? Find out what advice I gave Scott when it comes to eliminating fat from the body.

Scott Colby: Let’s get to our next question. It’s from Menar from Jordan – I hope I pronounced it right. It says, “Hello, how are you? Hope you had a merry Christmas. I LOVE carbs, and this is my problem. Is being on a low-carb diet the SOLUTION for me? Thanks a lot.”

Craig Ballantyne: Absolutely not.

I mean that’s just not gonna work, if you like carbohydrates and you think you’re gonna go on a low-carbohydrate diet. I mean really what you should do is try and eat ten servings of fruits and vegetables per day. That’s gonna fill you up. That’s also gonna give you some of that sweetness from the fruits. So I would say probably five fruits, five vegetables, so it’s a total of ten servings. I mean everybody that’s listening to this call should be getting ten servings of fruits and vegetables per day.

And large apples can be two servings, so don’t be overwhelmed by when I say ten servings, because it’s really not as much as most people think. But we need to be getting more, and then really you just need to look for foods. Read the ingredient list.

There’s even HIGH PROTEIN PASTAS.

I’ve been consuming a lot of those. Beans, legumes, lentils, that type of stuff. Other carbohydrate sources. But I really don’t think that personality-wise you are suited for a low-carbohydrate diet if you like carbohydrates. And I think maybe the truth is you like eating sugar and stuff, and that has to be eliminated from every diet down to that 10 percent category if you wanna lose body fat.

So get the sweetness from fruits, and that’s fine. But added sugar, you should not have any processed foods. So I think talmond butter How to Lose Fat if You Love Carbshat’s really important to understand is that what are you really saying when you say you like carbohydrates? Is it that you like sugar, or that you like bread? Bread is fine in some cases. I mean I wouldn’t eat a whole loaf of bread in a day, but if you wanna have a sandwich with almond butter that’s certainly okay.

CALORIES IN, CALORIES OUT – I know that’s another one of the questions we’re gonna talk about in a bit – is still a fairly large component of weight loss, no matter what people are saying, and trying to minimize the calories in, calories out.

It still is a very important component – mostly the calories in. So high fiber bread with almond butter, that’s gonna fill you up a lot more than the bowl of breakfast cereal that we talked about and a cup of milk. And you’re probably gonna have more calories in that cereal and milk, but not have that long-term suppression of appetite. You’re gonna be hungry by mid-morning.

But high fiber bread plus almond butter plus one piece of fruit, you’re gonna get through the morning a lot BETTER than with the breakfast cereal, and probably on fewer calories.

So overall I think go back to what we said in the first answer, is to use a FOOD JOURNAL.Write down everything that you’re eating for at least seven days. Use FitDay. Continue to use a food journal if possible.

Men’s Health magazine back in their February 2009 issue talked about a study that showed that people who use a food log lost 3 ½ pounds more than people that didn’t use a food log over a 12-week period. So that’s IMPORTANT.

Drinking lots of fluids, lots of water – water, green tea, no-calorie fluids – to minimize any hunger that’s really just thirst. Some people say, “You’re not really hungry, you’re thirsty; have an extra couple of cups of water.”

Having soups, vegetable-based soups before your meals, that’s also research-shown to reduce calorie intake. So vegetable soup, that’s gonna help contribute to your ten servings per day. But if you have a vegetable soup before you have your lunch and before you have your dinner, you’re gonna cut your calories.

As I mentioned, there’s a lot of high protein like what people would traditionally call carbohydrate fookamut pasta How to Lose Fat if You Love Carbsds. There’s pastas that I’ve been using recently – there’s spelt pasta and there’s another one called kamut pasta – K-A-M-U-T. And the kamut one actually is really good for people that have gluten insensitivity, because it does contain gluten, but for some reason a certain kind that doesn’t cause problems in people who are insensitive.

And it’s 15 grams of protein per serving, and so people are always worried about on a non-meat or non-animal-product diet how they’re gonna get protein. I know we’re gonna talk about that as well. But if you have that, you’re gonna have 15 grams in a single serving, plus you’re gonna get some other type of protein in that meal, I’m sure, whether you’re going to have cheese in it or whether you’re going to have meat in it as well. Clearly you’re gonna get plenty of protein from that, but also you’re gonna get protein from your legumes that you may have with it. Or you may have vegetable soup with legumes – that type of stuff, so plenty of options there.

I’m just going through as many of the nutrition things so we cover them kind of in this question.

Another thing I want people to do is they SCHEDULE that reward meal once per week, but then if they really want advanced results they stick to that 90 percent.no sugar How to Lose Fat if You Love Carbs

We remove all the sugar and trans fats from our diet, and you talked about a couple of those foods, which are gonna be the processed packaged foods. The ones that have a lot of ingredients are gonna probably have more sugar and trans fats in them, so remove that.

And then another thing I want people to do is take three or four minutes and just write down every nutrition obstacle that’s in the way of their week.And then in addition to every one of those obstacles, write down two solutions.

So for example, every Wednesday you might have a long meeting, all afternoon from 1:00 till 5:00, and then you immediately have to go and take your child to a sporting activity or some type of after-school activity. And so you really don’t have any chance to eat from 1:00 until 8:00. Or you might just go to a vending machine or something. So that’s an obstacle.

Now the SOLUTIONS of course are to make sure that you PLAN AHEAD and you have an apple and almonds for while you’re commuting between work and the activity.

So you’re planning ahead – that’s just one solution. You may have another solution. You may say, “Okay, I’m gonna take all these vegetables and some hummus, and that’s gonna be my other solution. So if I don’t have the ingredients for one of those solutions I’m gonna have the ingredients for the other.” And just come up with every single obstacle in your way and two solutions – problems are solved.

And make sure you plan shopping. Prepare preferably one day on the weekend where you have lots of time and you can go to the grocery store. Make a list. Get it.

Prepare as much as you can, chopping stuff up, etc., cooking stuff in advance, and that will help you get through thosemeal planning How to Lose Fat if You Love Carbs tough times.

So again, a long answer to a question – went off on a tangent there a bit. But I want to cover a lot of this stuff as soon as possible, so that everyone heard it and can apply it to their questions, which we’re gonna answer in a couple minutes as well.

Scott Colby: Awesome – good stuff, Craig. One suggestion I gave on my blog a few weeks ago – actually kind of a light-hearted suggestion, but it would actually work – is to keep an ingredient journal for like a day or two.

So instead of just writing down your foods, write down all the ingredients you eat. So if you eat the nice, whole, natural foods that Craig is suggesting, your food list and your ingredient list is gonna be the same. Apple, eggs, nuts, things like that. But if you’re eating all these boxed foods, your arm’s gonna fall off trying to write down those ingredients, but it’s a REAL GOOD EYE-OPENER.

If you do write down an ingredient that you’re eating, it’s an eye-opener to see everything that you’re putting in your body. And hopefully if you just see it down in writing, that’ll make you change some of your habits as well. Very cool.

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Lose Belly Fat with New Abdominal Exercises

Thu, 17 Dec 2009 04:36:05 +0000

BY Craig Ballantyne ON Dec 16, 2009

I’ve been filming a lot of workouts and abdominal exercises recently, and have modified a few classic movements.

As a result, I have a few *new* ab exercise photos and descriptions to share with you today for your ab workouts.

1) Kneeling Ball Plank

The regular Stability Ball Plank (aka “Plank on Stability Ball”) is a tough exercise for your abs. In fact, one study quoted by Men’s Health magazine said the Ball Plank is 30% harder on your rectus abdominis than a regular plank.

But for some folks, it is so hard they can’t do the Ball Plank. Fortunately, we can modify it and allow them to do a kneeling version.

Here’s the exercise description and photo:
• Kneel on a mat and place your arms on the ball. Extend your body in a straight line.
• With your back flat, your body should form a straight line from your shoulders to your knees. Hold the plank position for the designated time.

2) Stability Ball Mini-Rollout

Here’s another great ab exercise that we modified for people who find the original version to be too hard.

•    Kneel on a mat and place your clasped hands on the top of a medium sized ball.
•    Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body.
•    Keep your body in a straight line and rollout 6-12 inches.
•    Keep your abs braced as they get a stretch on the way out.
•    Then contract your abs and reverse the motion to return to the upright position.

3) Kneeling Renegade Row

The regular renegade row can be murder on your obliques in the lower ab area. But again, this exercise is often too advanced for most folks, so we cut back to a kneeling version.

NOTE: It is a little awkward, but if you play around with your body position, you should be able to do it and get the benefits. It is a lot harder than it looks.

•   Start in the kneeling pushup position.
•   Wrap your hands around two light dumbbells – NOTE: They must be flat edged dumbbells – not round. You can also use kettlebells.
•   Keep your abs braced and row one dumbbell up to your ribcage.
•   Slowly lower under control and alternate sides.
•   This is a very tough exercise on your lower abs and obliques.
•   Keep your abs braced strong at all times.

4) Chin-up with Knee-up

And now for an advanced, unique ab exercise. The extra eccentric stress in this exercise can put a hurting on your abs – even your “lower ab” area – the next day.

•    Take underhand grip on the bar with the palms facing you.
•    Pull your body up until the chest reaches bar level.
•    At the same time, pull your knees up to your chest.
•    Slowly lower yourself but do not let your body swing and do not use momentum.
•    Let your knees drop slowly from your chest to their original position.

5) Barbell Rollout

And lastly, a tougher version of the Stability Ball Rollout

•    Add 25 or 45 pound plates to a barbell. Kneel on a mat and place your hands on the barbell slightly wider than shoulder-width apart. .
•    Brace your abs and slowly lean forward and roll out while the bar moves away from your body. Keep your body tight and go slow.
•    Keep your body in a straight line and go as far as you can with perfect form.
•    Contract your abs and reverse the motion to return to the upright position.

So hope you get some benefit out of those…if you can do those easily, make sure you are putting the advanced versions of these abdominal exercises into your fat burning workout.

And by the way, most people are surprised by this, but I believe that almost every exercise is an ab exercise. You can even modify arm exercises to work your abs hard.

Some of my favorite traditional lifting exercises for abs are:

A) High repetition dumbbell rows (murder on your obliques)

Lying dumbbell triceps extensions with an extra stretch at bottom

C) 1-arm staggered stance heavy dumbbell curls

So brace your abs, contract them tight, and work them on every rep you can…and just say NO to crunches.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Abs

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12 Minute Fat Loss Workout 7 Lower Body and Abdominal Workout

Fri, 04 Dec 2009 06:47:56 +0000

In workout 7, we’re going to do lower body exercises and an abdominal exercise for a 3-round circuit.

Start with Bulgarian Split Squats. If you are strong enough to hold dumbbells, you can do that. Put one foot behind you and on the bench. Drop straight down through your hips and drive back up through your heel. Feel the stretch in your back leg.

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Next, move immediately into stability ball leg curls. Squeeze your butt as you bridge your hips up the entire movement. Curl the ball in so your body is in a straight line and back out again.

Without rest, move into a plank with your elbows on the ball. Your elbows will be positioned slightly ahead of your shoulders. Hold this position and brace your abs.

Rest 1 minute and repeat this circuit as many times as you can in 12 minutes.

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Lose Belly Fat: 3 Basic Ab Exercises

Thu, 03 Dec 2009 06:27:50 +0000

3 Basic Ab Exercises To Avoid Low Back Injuries

BY Craig Ballantyne ON Dec 02, 2009

People are becoming increasingly aware that crunches and sit-ups are no longer considered the best ways to get 6-pack abs. What a lot of folks don’t realize, however, is that these 2 popular abdominal exercises may actually end up sending you to the doctor.

So, if you’re after a flat stomach, then read on to discover the 3 best exercises to help abdominal endurance and low back health.

Now, I want to be honest and say that these three ab exercises are not the most exciting to do. They won’t give you that classic burning sensation in your abs that leaves you feeling like you’ve really worked them hard.

However, the plank, side plank, and bird dog exercise will build your abdominal endurance and strengthen your torso region. These exercises are also the safest and probably the most important to do when first starting to work out to prevent you from low back injury.

Dr. Stuart McGill, a researcher in Canada, has done extensive research on low back pain and has concluded that individuals who have a lot of endurance in their abdominals tend to have less chance of sustaining an injury to the low back.

The great thing about each of these three exercises is because no equipment is required you can do them in your own HOME. Also, because these are endurance exercises, you can do them EVERY DAY.

1. The first exercise is the Plank.

To do this, rest your elbows on a mat, and place your body in a straight line. Brace your abs and try to work up to where you can hold that position for 2-3 minutes straight.
If right now, you can only do the plank for 20 seconds, then each day try to add a couple seconds. Alternatively, you can hold for 10 seconds, rest for 1 second and do that 6-7 times.

2. The next exercise is the Side Plank.

This time, position your body on its side, resting on one elbow. You want to ensure that you keep your body in a straight line by keeping those hips raised. Also, if you want to make it harder, then place your free arm straight up in the air. You should be able to work your way up to 45 seconds per side.

In both plank exercises, if holding in the described positions is too difficult, then start out with your knees on the ground and work your way up.

3. The last exercise is the Bird Dog.

I have to admit, it looks a little silly, and you may wonder what body part this exercise is working, but you’re really just working the small muscles in your low back.

So, get down on all fours like a dog and keep your back flat. Next, take your opposite arm and opposite leg and extend them out in front and behind from your body. The key is to limit the rotation from your hips and to keep your abs braced at all times. Hold the top position for 5 seconds. Do 5-6 repetitions per side, and then take a rest. This exercise will also help with your mobility in your upper back.

As I mentioned, you can do these exercises everyday or every other day to build your abdominal endurance.

So if you’re just starting out and would like to strengthen your torso muscles, then make sure to add these three exercises to your program.

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