5 Easy Exercises To Target The Tummy

5 Easy Exercises To Target The Tummy

If you're looking to start up a workout program to slim the tummy and get rid of your love handles, performing the right exercises will be key.  By fully challenging all the muscles surrounding the core region, you can see better fat burning benefits and really get that toned look that you're going for.

Unfortunately though, many women spend far too much time on exercises that won't deliver, which is why it's definitely worth your time and effort to learn those that will.  By including the following five exercises in your program more often, you will see much faster progress.

Let's have a look at the main ones to consider.

The Plank

The very first exercise to include is the plank.  The plank should always be a standby in your ab workout because not only is it going to work the abs, but it'll also work all the muscles lining the back as well.

To perform it simply place the forearms on the floor underneath the body with the legs stretched out behind you, balancing on your toes.  When in this position keep your body as flat as possible so you resemble that of a table top.

Hold this for 30-60 seconds, or until you can no longer maintain proper form.

Crunches On An Exercise Ball

Next up on our list of exercises to target your tummy are crunches on an exercise ball.  These are fantastic for calling the muscle fibers deep within the core into play.  Due to the reduced base of support underneath you, you're going to have to work that much harder to maintain balance.

Try and perform a set of 12 reps at a time before taking a rest and continuing on.

Lying Leg Raises

Third, leg raises are the next exercise to include.  These are fantastic for working the lower abdominal muscles, which tends to be problematic for most women. 

To perform them, lie flat on the ground and then slowly lift the legs up off the floor and bring them to ninety degrees.  Pause for a second and then lower so they're just about touching the floor again.

Don't let them come completely down however as this will really reduce the tension on the abs and the goal is to keep them in a constantly contracted state.

The Bicycle

The bicycle is another excellent tummy exercise that will firm those love handles quickly.  To perform this one lift the legs slightly above the ground while you bring one knee into the chest.  While doing so, simultaneously twist the body so the opposite side comes to meet that knee and then reverse directions for the next rep.

Perform ten reps for each side in a row and then relax again before doing a second set.

Accordion Sit-Ups

Finally, the last tummy toner you should be doing is the accordion sit-up.  These are very simple and straightforward.  First, get into a flat lying position on the floor. 

From there, bring the upper body up while you bring the knees up to meet it at the same time.  In essence, it should look like you're an accordion as you do this movement.

Pause at the top and then lower back down again. 
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Easy Tricks To Get More Protein In Your Diet

Easy Tricks To Get More Protein In Your Diet

If you're looking to have success with your weight loss diet plan, one thing that you must be sure that you're not overlooking is getting in sufficient protein.  Not only does protein increase your metabolism so you can burn more calories all day long, but protein is also going to be necessary to preserve your lean muscle mass over the long haul.

Unfortunately though, protein is the one thing that most women struggle with either because they don't know which foods to consume that are rich in protein or they just don't prefer the taste.

Let's have a look at some simple and fast techniques that you can use to increase the protein content in your diet so that you can move closer to your goal.

Mix Yogurt With Cottage Cheese

While yogurt is definitely great snack to eat and will provide you with some protein, it's not nearly as high in total protein content as cottage cheese.  Many people dislike the taste of cottage cheese on its own however, so instead, try mixing it with your favorite brand of yogurt.

Top this with some fresh berries and a tablespoon of flaxseeds for some healthy fat and you'll have a nutritious and satisfying snack.

Prepare Oatmeal With Milk

A second way to boost your protein intake during the day is to prepare your bowl of oatmeal with some milk rather than water.  Milk contains almost ten grams of protein per cup, so if you use half a cup preparing it and then pour the other half a cup on top after it's cooked, you'll have a more balanced breakfast meal.

Milk is also important for supplying your body with the necessary calcium it needs for strong bones, so that's a secondary benefit you'll get from this.

Top Your Salad With Salmon

Another quick and simple way to really increase the protein content of your day is to top your lunch salad with some canned tuna or salmon.  Both are great sources of protein and take just seconds to prepare.

As an added benefit, they'll quickly liven up your salad as well.

Mix Protein Powder Into Baked Foods

Finally, the last quick tip to get more protein in your diet is to mix in some protein powder in any of the baking that you're doing.  Protein works great when substituted for half the flour in most recipes including muffins, protein bars, and even cookies.

The added flavor will also help improve the overall taste of the food as well.
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Fat Burning Workouts In Under 20 Minutes

Fat Burning Workouts In Under 20 Minutes

If you're looking to melt fat fast, you might be thinking that you're going to have to spend hours in the gym in order to achieve this goal.  After all, you know that getting really ripped takes time and if you aren't putting in the work, the chances of success are going to be low.

But, before you go off dedicating hours upon hours to your workout, you should know a few important things.  First, realize that 80% of your total fat burning results will come from your diet plan, so if you aren't doing things correctly there, it won't matter how much time you spend in the gym, and secondly, when it comes to your actual workouts, very often shorter, more intense workouts are much more effective then lengthy gym sessions.

If you want to get ripped and are short on time, then you're in luck because by creating your own fat burning 20 minute workout, you can see great results without feeling like the gym has become your second job.

Let's look at what you should know.

Utilize Compound Lifts Only

The very first point to note is that when you're trying to lose fat as fast as possible, you should be focused strictly on compound lifts.  These are the ones that are going to stimulate the largest number of muscle fibers at once, hence burn up the most calories while you do them.

Compound lifts are also best for maintaining your strength levels while on the diet and for also boosting your metabolism after the workout is completed.

Superset Upper And Lower Body Exercises

Second, as you go about creating your workout program, you should be pairing your upper and lower body exercises back to back.  By designing the workout in this fashion so one muscle group can rest while the other is working, you can quickly move throughout the workout session.

Plus, you'll be able to work harder in each exercise since the just worked muscle group will have a chance to rest while you're performing the other.

Keep The Weight Heavy

One big mistake that some men make when trying to melt fat is lightening up the weight.  They think that by using a lighter weight and working in the higher rep range, they'll see faster results.

Not so.  The truth is that if you want to maintain your lean muscle mass, it's going to be vital that you're keeping the weight heavy.  You should always strive to be lifting the same amount of weight that you were before on your muscle building workout program.

Your 20 Minute Circuit Workout

The following is your 20 minute workout circuit.  Perform this three times per week and you will be on track to success.  Repeat this workout twice through.

Superset:

Squats – 8 reps

Bench Press – 8 reps

1 minute rest

Superset:

Deadlift – 8 reps

Bent Over Barbell Rows - 8 reps

1 minute rest

Superset:

Lunges – 10 reps

Dumbbell Shoulder Press – 10 reps

1 minute rest

Superset:

Hanging Leg Raise – 15 reps

Plank Exercise – 30-60 second hold
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Fight Back Against Hunger With These Techniques

Fight Back Against Hunger With These Techniques

If you're looking to see maximum progress on your fat loss diet program, one thing that you must be sure you're taking steps to deal with is high levels of hunger.  You can be the most determined dieter in the world and follow your diet to a 'T', but as soon as hunger rears its' ugly head, it's a whole other ball game.

When hunger is high the chances of you sticking with your diet decline significantly, so being sure to take steps to reduce your hunger levels is essential.

Fortunately, with the following quick tips, you can do just that.  Let's take a look at what you need to know.

Keep Carbohydrate Levels Moderate

If you want to quickly lower your hunger level, one thing you can do is reduce the carbohydrate content of your diet plan.  While you don't need to completely eliminate carbohydrates, understand that of the three macronutrients, proteins, carbs, and dietary fats, carbohydrates are the one that will boost the appetite the most.

By keeping your carbohydrate intake lower and being sure to pair any carbs you do eat with proteins, you will reduce the effects that you head straight back into the pantry 30 minutes after a meal in search for a snack.

Eat Regularly

Second, also be sure that you're eating regularly.  If you maintain frequent meals, you won't suffer from low blood sugar levels and it's this low blood sugar level that increases your hunger.

Aim to eat every three to four hours and you'll see a significant reduction in your appetite.

Use An Appetite Suppressant

Third, another very effective way to reduce your appetite is to use an appetite suppression product.  These often work better than any other dietary technique and really help people stay with their lower calorie diets.phen375  is one of the best products on the market and will also help to increase your energy levels as well.

Fill Up On Soup

Before you dive into your main course of your meal, consider having a bowl of vegetable, broth-based soup.  This can go a long way to instantly reducing your hunger level and allowing you to slash hundreds of calories off that entire meal.

Drink Green Tea

Another quick and simple technique that will not only reduce hunger but will also provide numerous health benefits is drinking some green tea.  Green tea is full of antioxidants and will actually help to increase the metabolic rate as well.

Aim to drink one cup whenever you feel hunger creep on and you'll not only burn more calories daily, but often find your hunger vanishes afterwards as well.

Get Enough Sleep

Finally, don't forget to get in enough sleep each night.  Sleep is going to be critical to your fat loss success and those who don't get enough sleep at night will notice a big increase in the appetite the next day as the body is craving a fast source of energy due to fatigue, most notably simple carbs.

So there you have the top methods to decrease hunger while on your lower calorie diet plan.  If you can use any combination of these, you'll quickly put the issue of hunger behind you. 
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Five Tips For Getting Ripped

Five Tips For Getting Ripped

If you're like most men, one of the primary goals you have each and every time you hit the gym is gaining a new sense of leanness.  You don't just want to create a muscular body, what you're looking for is to achieve a state of being ripped where you can see maximum muscle definition and turn heads everywhere.

So how do you go about doing this?  What are the secrets to getting ripped quickly?

Let's give you a few pointers to get you started.

Eat Plenty Of Lean Protein

The very first tip you must abide by if you want to get ripped is to eat plenty of lean protein.  Lean protein is what will increase your metabolic rate, save your lean muscle mass, and ensure that you get that chiselled set of abs that you're looking for.

Those who don't get enough protein in their diet often end up looking soft rather than hard, so it's a must to focus on for success.

Drink More Water

Second, you also should be aiming to drink as much water as you possibly can.  Don't let yourself waste calories on beverages that will only set you back.  Staying well hydrated with at least ten glasses of water is the thing to do to achieve utmost leanness.

Water is not only going to flush the body of toxic build-up but it's also going to help to banish any bloat that might be taking place.

Balance Exercise With Rest

One big mistake some guys make in their quest to get ripped is doing far too much exercise and not balancing this with rest.

Remember, some exercise is good but more is not better.  If you're spending too much time in the gym and not enough time recovering, overtraining will set in.

If you become overtrained, you're going to experience inflammation throughout the body and this can actually make you look puffy rather than lean and defined.

Get Metabolism Support

Maintaining a fast metabolism will also be important for burning off enough calories throughout the day and making good progress.  To keep your metabolism humming along, use a metabolic support product.phen375 accomplishes this very nicely and will also increase your energy levels as well so that you can give more to each workout session you do. 

Persevere

Finally, make sure that you commit to persevere with this goal.  Getting ripped isn't something that's going to happen overnight, but if you do carry out the proper action plan, it can happen a lot faster than you think.

As long as you have realistic expectations and are willing to put in some work, there is no reason why you can't reach this goal.

So there you have the main things to keep in mind if you're looking to attain a new state of leanness that you've never discovered before. Get your action plan in place and you'll be on your way to your new body.
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Simple Steps To Boost Your Metabolism And Burn More Fat

Simple Steps To Boost Your Metabolism And Burn More Fat

Hate dieting? You're not alone.  If there's one thing most people dread more than anything, cutting calories is it.

But, if you want to lose weight and tone up your body, you know that you must consume fewer calories each day than you burn off.  Now, rather than focusing on continually decreasing your calorie intake, how about you focus on the other element of that equation – increasing your daily output?

This is a far more effective and enjoyable way to lose weight and if you go about it in the right manner, will produce superior results as well.   If you use the follow simple tips you can quickly increase your metabolic rate, which is what determines how many calories you body burns off daily.

Get it revved up to very high levels and you'll be able to eat more food and still see the weight loss you're looking for.

If that sounds like something you're interested in, pay attention to the following ideas.

Eat More Protein

The very first thing that you should do if you want to ramp up your metabolism instantly is to eat more protein.  Many women unfortunately don't get enough protein with their fat loss diet and this really causes them to see a decline in results.

For every 100 calories worth of protein rich food that you eat, your body will actually only 'net' about 75 of those calories.  If you were to take in those same 100 calories worth of carbs or dietary fats however, you would net at total of 94 or 98 of those calories.  See the difference?

By eating protein rich foods more often you're essentially boosting your metabolic rate by 25% so this is a very fast and effective way to melt fat faster.

Perform High Intensity Exercise

Second, the next thing that you should do to elevate your metabolism is to perform higher intensity exercise.  The great thing about high intensity exercise is not only is it going to whip you into shape faster, but it'll dramatically reduce the time you have to spend in the gym as well.

If you're doing a high intensity workout, whether it's with your cardio training or your weight lifting workout session, you can get in and out of the gym in as little as 20-25 minutes.  For anyone with a busy schedule, this is definitely the way to go.

What's more is that after that high intensity workout, your metabolism will stay elevated for up to 48 hours.  This means you'll be burning more fat while watching your favorite TV show later on in the evening.

Use An Appropriate Metabolic Increasing Supplement

The third way to increase your metabolism is to consider an effective supplement that works to stimulate the metabolism so you burn more calories at all times. phen375 is one example of a proven supplement that can speed the rate of weight loss, while also providing you with more energy.

Remember that supplements should always be used with a proper fat burning diet and workout program, but when you do pair the three together, you simply will not beat the fat loss results that take place.

So there you have three of the top ways to increase how many calories your body burns on a daily basis so you don't have to succumb to food portions so small they wouldn't feed a five year old. If you can look at this side of the fat loss equation instead, you're going to find the process of weight loss that much more manageable and may actually enjoy it!

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Losing Your Christmas Belly At Home

Losing Your Christmas Belly At Home

If you've packed on a bit of weight over the holidays and are now looking to slim down and regain your former body back, it's important that you focus on the most effective methods that are going to deliver you nothing but the best of results.

Many guys are quick to assume that if they want to lose their Christmas stomach, the primary thing they should be focused on are abdominal exercises, but this simply is not the case.

The fact of the matter is that in order to lose your Christmas belly, you're going to have to reduce your overall body fat percentage and performing hundreds of sit-ups a day is not the best way to go about doing this.

Let's take a look at what you should know to lose your Christmas belly at home.

Choose Your Cardio Training

The very first element to consider with your home workout to get rid of your Christmas belly is your cardio training.  In order to see the absolute best results from you cardio, aim to alternate between all-out intense intervals with rest intervals, performing six to ten repeats per session.

This can be done using stair running, skipping, or running outdoors if you prefer. 

The idea behind these workouts is that they will be fast and very effective for both burning off body fat for hours after you've completed them and increasing your metabolic rate.

Get Your Strength Training Workout In High Gear

Second, the next thing that you should be focused on are full body strength training workouts.  These are the workouts that are going to cause you to burn off the most calories per session and will be far superior than any ab workout would be.

If you have a set of adjustable dumbbells at home those will work incredibly well for strengthening the body but if not, use bodyweight exercises such as squats, lunges, pull-ups, push-ups, lying leg raises, the plank.

Perform as many reps as you can in a minute and then move from one exercise directly into the next.  Continue on until you've completed each exercise three to four times to finish off the workout.

Figure Out Your Perform Diet

Finally, the last critical thing that you must do if you're going to lose your Christmas belly is to get your diet in line.  Figure out your perform diet by multiplying your current bodyweight by 10 to 13.  This represents your target fat loss calorie intake.

Then make sure to take in one gram of lean protein per pound of body weight and make the rest of the calories in the diet come from wholesome, slow digesting carbohydrates placed around your workout and healthy fats paired with your protein in the evening.

If you use this structure with your diet plan, you'll burn off fat quickly and have energy to spare.

Remember to pair this good diet with an effective appetite suppressing product such as phen375 so that you can stay within your target calorie range with ease.

So there you have your post-Christmas plan to battle the bulge. If you follow it properly, it won't be long before you're ready for the beach again. 
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Ideas On How To Exercise At Home

Ideas On How To Exercise At Home

If you're interested in getting into better shape but don't really want to join a public gym, there are plenty of ways to work around this.  Many people are fast to think that being in good shape means you'll have to spend hours and hours at the gym, but this isn't the case.

If you can devote 30 minutes to exercise per day, doing it right in the comfort of your own home, you can see noticeable differences in just a few weeks time.

Let's have a look at a few of the best ways to exercise at home.

Climb Stairs

Looking for a fast way to get in some cardio?  While at the gym you might have chosen to hop onto the treadmill, bike, or elliptical, when exercising at home you likely don't have one of these machines sitting in your living room.

But what you do likely have is a set of stairs.  Stair running can be just as effective, if not even more effective than running is when it comes to burning off body fat, so don't think twice.

Run up and down the stairs three to four times in a row and then take a 45 second rest and walk around at a slow pace.  Then repeat this process another four to five times and you will have an absolutely fantastic fat burning workout.

Try Jump Rope

Another alternative if running stairs isn't quite your thing is jumping rope.  Here again, jump rope is an intense calorie burner, allowing you to burn even more calories than a fast run would.

Be sure to be patient with yourself with this exercise however as it can take some getting used to.

Try and skip for one minute straight if you can, then allow yourself to rest for a minute.  Alternate between on and off periods ten to twelve times to create this skipping workout.

Get A Set Of Adjustable Dumbbells

For the resistance training element of things, if you want to firm up your body fast, getting a set of adjustable dumbbells is the way to go.  You can perform movements to target the entire body with these including lunges, squats, shoulder presses, chest presses lying on the floor, bent over rows, as well as bicep curls, tricep extensions, and lateral raises.

Perform eight to twelve reps of each exercise moving from one right to the next as quickly as you can.  Rest for two minutes once the circuit has been completed and then perform once more through and you'll be well on your way to adding more muscle definition.

Try Resistance Bands

Finally, if you aren't so fond of dumbbells, another alternative is to use resistance bands.  These are becoming very popular among those who choose to workout at home because they can easily be stored away in a dresser drawer when not in use.

Hold each end of the resistance band in either of your hands and perform many of the same exercises you would with your dumbbells such as squats, shoulder presses, chest presses, bicep curls, lateral raises, and bent over rows.

So there you have some quick tips for creating an effective and fast at home workout. If you can commit to doing your resistance training exercises twice per week and your cardio workout twice per week as well, while also combining this with a great diet and a supplement such as phen375 to boost your metabolic rate, you will have a killer fat burning formula that will get you the body you're after.

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Four Tips For Getting In Shape For Spring

Four Tips For Getting In Shape For Spring

As the winter months have progressed, if you're like most people you've put on a few more pounds than you'd care to admit.  It's easy to let our good habits slide during the colder season as we're turning to warm foods for comfort and can easily hide any excess weight gain under layers of clothing.

But as spring draws near, if the thought of donning a pair of shorts and a sleeveless shirt is making you feel slightly anxious, don't dwell on the fact that you've gained ten pounds, but instead take action and start doing something to melt the fat so you can look your best yet.

With the following four tips, you can easily get in top shape by spring and be fully ready to shed those winter layers and uncover a body you're proud of.

Be 'Everyday' More Active

The very first thing that you should be doing to get yourself into shape quickly is to start trying to be more active on a daily basis.  Think exercise away from the gym.  Remember, you don't necessarily have to be running on the treadmill or working away on the elliptical machine to burn calories.

Every movement you do throughout the day is going to be burning off calories and this will really add up over time.  Many individuals are often surprised to hear that their everyday activities can actually burn more calories than their gym workouts.

So go window shopping with a friend rather than going for coffee or get out and do some yard work rather than sitting inside watching another re-run.  If you can find little ways to get more active every day, it will pay off in pounds lost over the course of the month.

Commit To Strength Training Exercise

Second, if you want to change the way your body looks, there's no better way to do this then performing a strength training routine.  Strength training is going to firm the body, add more muscle definition, and more importantly, rev your metabolic rate.

The faster your metabolism is running, the faster you will be burning off fat 24/7, meaning the closer you will get to your goals.  If you can combine the metabolic boosting benefits of resistance training with an effective metabolic boosting supplement such as phen375,, you will be losing body fat faster than you ever imagined possible.

Lower Your Stress Levels

Next, one thing that often gets overlooked in the fat loss equation is lowering your stress levels.  Stress is something that can have a very negative influence on body fat loss progress because it's going to increase a hormone called cortisol in the body and this will actually encourage stomach fat accumulation. 
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Four Diet Tips You Might Be Making

Four Diet Tips You Might Be Making

If you're currently on a fat loss diet plan to lose weight, it's important that you gain some awareness of the most common diet mistakes that far too many women are making.  If you don't fully understand the process of fat loss and make any of these vital errors, it could really cost you in terms of your progress.

Let's take a quick look at the most important things that you must know so you can stay right on track with where you need to be.

Not Pairing Protein With Carbohydrates

The very first diet mistake that's often made is neglecting to pair your carbohydrate rich foods with a protein source.  Protein is the nutrient that will help to slow the release of the carbohydrates into the blood, therefore you won't see that huge blood sugar spike followed by a crash immediately after.

If you can make sure you get a protein source with each meal and snack you eat, this will go a long way towards encouraging total body fat loss and helping you maintain steadier energy levels all day long.

Cutting Out Carbohydrates Entirely

Second, another big issue that you might be making is cutting out carbohydrates entirely.  While some women will simply not pair them with their protein like was mentioned above, others choose to forgo them entirely.

While there's no denying the fact that lower carb diets can produce great weight loss results, remember that your body does require carbohydrates to keep up your physical activity. If you cut out all your carbs not only will you run the risk of experiencing nutrient deficiencies, but you'll also notice your energy level starts to plummet.

In addition to this, those who use ultra low carb diets for extended periods of time tend to notice significant reductions in their metabolic rate and this really hinders the amount of fat loss that takes place.

Add healthy carbs into your diet in moderation.  You'll see far better results by doing so.

Giving In To Food Cravings Too Easily

Third, another issue is giving in to food cravings far too easily.  While it's understandable to have the odd cheat meal here and there, and that is perfectly healthy, if this is occurring far too often, it's going to be a problem.

Instead, come up with healthier methods to satisfy that food craving.  If you want ice cream, try having some low-sugar yogurt with berries instead.  If you want pasta, try some spaghetti squash with dinner. If you want chocolate, trying having a chocolate protein shake.

All of these should please your taste buds without tallying up to hundreds of calories.  Also, along with being creative with these smart substitutions, be sure to take steps to help reduce your appetite as well.  

Not Eating Regularly

Finally, the last mistake you might be making is not eating regularly enough. Many women will let themselves starve all day and then wind up binging at night because they are just too hungry to control themselves.

Instead, break your calorie intake up into six mini-meals throughout the day.  This will keep those blood sugar levels stable and will prevent night-time eating.

So make sure you keep all of these mistakes in mind as you go about your diet plan.  Were you making any of them? 

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