Posts Tagged ‘cardiovascular exercises’

Free Exercises to Flatten Stomach Bulges

Sunday, February 7th, 2010

Many of us carry around additional weight on a regular basis and although that weight may go up and down, we may always be fighting the Battle of the Bulge.  That is why it is a good idea for you to look for free exercises to flatten stomach bulges and to look your best.  Even though these exercises are free, that does not necessarily mean that you’re going to get by without doing any effort on your part.  If you follow them regularly, however, you will notice differences in the way that you look.

There are two basic types of exercises to flatten stomach bulges that we are going to look at.  The first of these is aerobic exercises, although this is not going to be the main focus for somebody that is really trying to lose belly fat.  The other type of exercise is anaerobic exercises, weightlifting and things such as that.  These are what is really going to help you to win the battle over your bulging stomach.

Free Exercises to Flatten Stomach Bulges – Cardiovascular

If there is one type of exercise that is done more than any other by individuals that are carrying around too much weight, it’s cardiovascular workouts.  These range anywhere from walking around the block to getting into the gym and working out on some of the equipment that is available.  Although these types of exercises are going to help you to lose some weight, there are also some reasons why you may want to change the way that you are using them.

Long-term cardiovascular exercises, such as running for long distances, are not necessarily going to do the most for you when it comes to flattening your stomach.  Rather than doing these cardio exercises for long term, you should be doing them for about a half hour in high-intensity interval training fashion.  Use the same equipment that you are using for your long-term cardiovascular exercises but rather than going steady for a long period of time, go hard for one minute and then easy for another minute.  Continue the cycle your way through until you reach 30 minutes and you will achieve two different goals.

First of all, you are going to burn more calories in 30 minutes of high-intensity interval training than you will burn if you run steady for an entire hour.  The reason why this is the case is because high-intensity interval training raises your metabolism and keeps it going for the rest of the day.  Steady rate cardiovascular exercise will raise your metabolism but once your heart rate goes back to normal, your metabolism returns there as well.

Another reason why this type of cardiovascular exercise works so well is because it is not going to sacrifice any muscle mass that you may have gained.  Long-distance cardiovascular exercise tends to use the muscle for fuel from time to time and this can really hurt your weight loss efforts.  Stick with high-intensity interval training and you will notice differences much more quickly.

Free Exercises to Flatten Stomach Bulges – Weight Training

One of the most important things that you can possibly do to lose some of the bulge around the middle is to do weight training exercises.  There are several different reasons why it is important for you to do these but it basically boils down to the fact that you are going to be boosting your metabolism considerably and each pound of muscle that you have on your body will burn 60 calories per day.

Many people avoid weight training, especially women who feel that they are going to get bulky if they lift weights.  Let me tell you that nothing could be further from the truth and unless you go well out of your way, both naturally and unnaturally in order to get bulky, you’re not going to get that way.  A little bit of lean muscle mass on a woman looks very good, so don’t worry about walking up or looking like you can lift a car.

The type of weight training that you do is going to make all the difference in how quickly you are going to see results.  Most people who train with weights tend to do so in a rather unusual fashion.  Many of them will go into the gym every single day and work out one or two body parts.  Although this can be somewhat effective, especially whenever you’re first starting, it is not going to be the way for you to lose the buldge rather quickly.

Similar to the way that you would use high-intensity interval training for your cardiovascular workouts, you would use high-intensity training whenever you’re lifting weights.  Choose multi-joint exercises, such as the bench press or squats that are going to hit multiple muscle groups at the same time.  Do your entire routine on the same day and work each set to absolute failure.  Don’t repeat your sets, that would defeat some of the purpose that you’re trying to achieve.

The most important part about working out this way is the fact that you are only going to do so once per week.  This is not only a very convenient way to workout, it is also going to help you to build the maximum amount of muscle in the shortest amount of time.  Muscle grows during the time that we are away from the gym, not during the time that we are in the gym so the extra rest is going to help you to add lean muscle mass.

In Conclusion

These free exercises to flatten stomach bulges are really going to go a long way in helping you to look your best.  It is up to you, however, to make sure that you stick with it and are consistent with your efforts.  Because it is going to be difficult to do this, you should make it a point to make your mind up over and stick with these exercises until you see results.

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Weight Loss Workouts at the Gym and at Home

Saturday, December 26th, 2009

Losing weight is a matter of doing two different things in conjunction with each other.  First of all, you’re going to have to eat properly if you’re going to see results and secondly, you need to choose one of the weight loss workouts that is really going to work for you.  A combination of these two things will set you on the path to permanent weight loss and in many cases, weight loss that is experienced rather quickly.

The first thing that we are going to talk about is the fact that you need to diet properly in order to lose weight.  Most studies show that diet is the most important thing as far as weight loss is concerned but many exercise enthusiast would probably argue that point.  As far as I’m concerned, it is a combination of these two things that is going to bring you the weight loss that you desire but you must make sure that you are eating properly as well.

The good thing about eating in this way is the fact that it is not really necessary for you to do anything out of the ordinary.  As a matter of fact, simply eating a clean diet on a regular basis which includes lots of fruits and vegetables is going to be the ticket to you losing weight naturally.  When you lose weight in this way, it is not lost to the point where you can find it again, it is released to the point where you will not see it again.

Weight Loss Workouts – Cardiovascular

I thought that I would start out with cardiovascular exercises, even though it is not the most important exercise that you are going to do in order to lose weight.  Even so, it is important for your overall health that you are exercising in this way several times a week.  Cardiovascular exercise is not only good for weight loss, it tones and conditions the entire body and builds up the circulatory system.  It helps to reduce high blood pressure and can relieve tension and stress if you are experiencing that.

The unfortunate thing is, most people do cardiovascular weight loss workouts in the wrong way.  If somebody is telling you that you must do long-term aerobic exercise in order to see results, they are way off target.  The simple fact of the matter is, all that is really necessary is for you to exercise 30 minutes at a time, three or four times a week.  This is accomplished through high intensity interval training.

High intensity interval training has a number of different benefits that it brings to the body.  One of the most important, however, is the fact that it will not only raise your metabolism while you’re doing it, it will keep it at an elevated level for the rest of the day.  You can do HIIT on any piece of exercise equipment, or even just running around the block.  Once you get used to exercising in this way, you will never go back to long term aerobics again.

Weight Loss Workouts – Muscle Building

This might seem like a contradiction in terms, especially if you understand that muscle weighs more than fat.  By building muscle, however, you may be reducing the amount of weight that you are losing but you will be increasing the amount of fat that you will be losing.  Here’s why.

When you add lean muscle mass to the body, you are, in effect, boosting your metabolism.  For every pound of lean muscle mass that you add to your body, you are going to be burning an additional 60 calories every single day.  What that basically means, is that if you can add 10 pounds of muscle to your body, you will lose a pound of fat every week without even trying.

The best way for you to add this muscle to your body is to get an overall workout but to really concentrate on the larger muscles of your body, the legs.  Doing exercises such as squats, deadlifts and lunges will add the most muscle to your body in the shortest period of time.  Don’t worry about getting bulky, especially if that is not your goal, it is not going to happen.  What will happen, however, is that you will look lean and sexy because of the additional muscle that has been added to your body.

Additional Weight Loss Workouts

There are a number of other weight loss workouts that can be done, such as Tabita, jump rope, hula hooping, swimming, bike riding or even walking.  If you are not able to get into the gym regularly in order to enjoy one of the more intensive weight loss workouts, simply workout at home and do what you can.

Even if you are only able to walk around the block on a daily basis, this is going to help you to lose weight in the long run.  The beauty of this type of exercise is the fact that just moving your body is going to put it into a fat burning mode.  You don’t even have to do all of the exercise at one time, as many studies have shown that exercising several times a day for 10 minutes each can give you the same benefits of exercising that amount of time all one-shot.

The real key to losing weight is to not only do these weight loss workouts, but to make sure that you are eating a clean diet and that you are very faithful to yourself and your efforts.  Remember, whenever you cheat on your diet you are not cheating anybody but yourself and your really stopping yourself from losing weight for that period of time.  If you find that you are having a difficult time sticking with the program, don’t get overly hard on yourself, just pick yourself back up and start from where you left off, it won’t be long before you see results.

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