The reason why you have excess belly fat on your body is due to the fact that the amount of calories that you are consuming is greater in number than the number of calories that you are burning. You have to turn this the other way round if you want to get a flat stomach. In other words, increase the number of calories burnt than have been consumed. Here are 5 top tips to help you get a flat belly.
1. Build Muscle
Muscles burn more calories, even while they are at rest. Lifting weights or resistance training helps to build and tone muscle but it will not turn you into a bulky bodybuilder. Body builders use a very particular exercise regimen and usually take muscle enhancing supplements to get their bulky body shape. Your resistance training routine to get a flat stomach should focus on training the largest muscle groups of the body like the legs, back, and chest.
2. Eat Less, But Frequently
According to nutrition experts, consuming around five smaller and healthy meals everyday is a lot more effective to burn calories. This is because, every time you eat, your digestive system will burn food and in the process calories will also be burnt.
3. Cardio Workout
You do need to include some cardiovascular activity to increase your heart rate, condition your lungs and stay healthy. But if you spend hours on the treadmill or stationery bike at the same continual pace, it is not going help you get a flat stomach so that those abs muscles start to showing. To burn fat but to get the maximum results from your cardio exercises, use interval training where you alternate between high intensity exercise with low intensity recovery periods.
4. Eat Foods That Help You To Burn Fat
There are certain foods that do help you to burn fat. Foods like spinach, cucumber, tomatoes, carrots, watermelon, berries and apples are high in water and fibre but low in calories. Cruciferous vegetables, like brussels sprouts, cabbage, cauliflower, broccoli, turnips and watercress actually contain nutrients that help fight elements that cause the body to deposit fat in the stomach area.
5. Drink More Water
When you want to get a flat stomach, what you drink is just as important as what you eat. Water has no preservatives, no sodium, and no calories. You can drink plenty of water without adding to your caloric intake. If you feel hungry, try drinking a glass of water first because the sensation of hunger and thirst are very similar. Drinking water can help you to feel fewer hunger pangs, so you'll eat less and that will help you to get a flat stomach more easily.
Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Claim your FREE eBook with over 100 tips to lose belly fat.
By Jon Allo
Wearable fitness trackers have grown to be popular these days, just like the widespread development of smart watches. These can be conveniently strapped to your wrist and synced to your smart phone for ease of monitoring. They are lightweight, compact and affordable for anyone who wants to track their fitness progress.
If you want to be able to track the number of calories that you burn, your sleeping habits and how many steps or distance travelled a day, as well as a daily log and weekly or monthly progress report, these fitness devices will do the trick! Having a way of monitoring your progress can effectively keep you motivated in achieving your fitness goals, be it weight loss, bulking up, or just maintaining your weight and keeping fit.
Let’s go into detail on various new bestselling bluetooth fitness trackers.
If you want tracking to be more precise when you do specific workouts, you can easily switch it to Exercise Mode.
Trackers have a long battery life of up to 5 days. Monitor your sleep, set a silent alarm, and wirelessly sync data to your smart phone via bluetooth. With the Fitbit Charge HR, you can monitor your heart rate without an uncomfortable chest strap, which you can accurately track during your workouts so you can control the intensity of your activity.
All data will be synced to your Fitbit App in your phone so you can track your progress all at once! You can also log in your food so you know how many calories you have burned for the day, how many calories you have left. Also, there is no better way to stay motivated by inviting friends to share stats and track each other’s progress. Set your goals and achieve badges and let your friends know!
Multi-sports feature enables you to choose different workout modes like biking, running or cardio so that you can view your real-time stats on the go. Besides that, you can receive call, text and calendar notifications from your phone and adjust your music playback with just a tap.
Without lag and scratchproof gorilla glass with a large screen for easy viewing, what’s there not to love! Versatile bands and frames are also available for customization to suit your style and personality. Pursue your goals with style, as these are available in sleek designs.
Nicknamed The Greatest, Muhammad Ali was one of the biggest boxing legends of his time. Standing at 3 inches and 6 feet, he was not only an imposing figure in the field but was also known for his powerful jabs and swift footwork.
However, what set him apart from his contemporaries were the values he believed in throughout his life. An ardent believer of racial justice and religious freedom, Ali converted to Islam and even changed his name from Cassius Marcellus Clay to Muhammad Ali.
As one of the most outstanding sports figures of his time, Muhammad caused a ripple in the boxing ring at the tender age of 22 after defeating the then boxing champion, Sonny Liston. From then, there was no looking back for this amazing fighter.
Throughout his boxing career, Muhammad recorded 56 wins. His most memorable matches were between him and George Foreman, Joe Frazier, and Liston. He was the only three times world heavyweight champion. Interestingly, apart from being dominating and very powerful, Ali was also vocal.
Early Life and Childhood
Muhammad Ali was born on 17, January 1942 in Kentucky to Odessa O'Grady and Cassius Marcellus Clay, Sr. One time when his bicycle was stolen at the age of 12 years he reported the theft to the area police and he promised to teach the culprit a lesson.
Interestingly, it was the police officer at Louisville who changed the fate of Ali. Martin, the police officer who was also a boxing trainer implored Muhammad to learn how to fight first.
Teaching him some of the technicalities of boxing, Martin served as his early coach.
However, in the last years of his amateur training, he was trained by Chuck Bodack. By the age of 18 years, Muhammad Ali had won two amateur athletic national titles, two national gloves titles and 100 wins against 8 losses. After graduating he moved to Rome and won the lightweight gold medal
Ali’s outstanding accomplishments as an amateur won him a place in the US boxing Olympic team in 1960. After winning his first three bouts in Poland he went ahead and clinched his first gold in the event. This win won him hero status. His wins, most of which came out as knockouts, made him the top fighter for Sunny Liston title.
Due to this, a fight was arranged between the two in February 1964. Since Liston was the champion by then Ali seemed to be the underdog. This was because his past fights showed that he lacked the skills to pull up a good fight.
Even before the bout the two fighters started defaming each other. This was something that had never happened in the boxing history. Angered by the disparaging comments from Ali, Liston vowed to give him a knockout but unfortunately he lost the fight in the 6th round.
After beating Liston, Mohammad became the youngest person to assume the title of a heavyweight boxing champion. Meanwhile, during this time, he changed his name to Muhammad after converting to Islam. After this, a rematch was organized. The second match was the same as the first one only that it took two minutes for Ali to win the fight.
After beating Liston, his second title defense was against Floyd Patterson. This match lasted up to 12 rounds after which he was pronounced the winner. The following years he won boxing matches against Henry Cooper, George Chuvalo, Brian London and Cleveland Williams. In 1967 he fought Terrell was also a heavyweight champion. This match went up to 15 rounds in which both of them displayed prowess and skills. Mohammad Ali was however pronounced the winner. Since he refused to serve in the army during the Vietnam War, he was stripped of his title. He was also suspended and sentenced to 3 years in jail.
After this, he made a comeback in 1970 with fight against Jerry Quarry. He was also selected as the main contender against Joe Frazier. This fight was the fight of the century because it involved two undefeated opponents. This bout was held on March 8, 1971. Although it was a hard fight, Frazier took the lead towards the end and won the fight. This was his first ever loss since he started his career in boxing.
In 1973, he also lost to Ken Norton and broke his Jaw. However, he won the rematch giving him an opportunity to fight Joe Frazier again. This rematch was held in 1974 and Mohamed Ali won. By defeating Frazier, a fight was arranged between George Foreman and Ali.
Although Ali was considered an underdog, he still went ahead and won the fight after Foreman never made it to the count at the end of the eighth round. In 1975, Ali fought one of the toughest fights which was termed as Thrilla in Manilla lasting 14 rounds in which Ali also won.
Muhammad Ali’s Accomplishments
· He was the recipient of the presidential Medal of Freedom and presidential citizen’s medal which was given by the then president George Bush
· He was honored by many titles including the sportsman of the year, the greatest fighter of the year and the sports personality of the year.
· His name entered the international boxing hall of fame and was even honored with a star.
Some of His Famous Quotes
· “I am young, I am handsome, I am fast, there is no way someone can possibly beat me”
· “If you even dream of beating me, you better wake up and apologize”
· “If my mind can conceive and my mind can believe then I can achieve”
· “Although I hated every stage of training but I said, don’t quit, suffer now and live the rest of your life as champion”
During his time, Mohammad Ai married four times. His partners were Belinda Boyd, Veronica Porsche, Yolanda and Sonki Roy. He was blessed with 2 sons and 7 daughters. In 1984, he was diagnosed with Parkinson disease. This was mainly as a result of injuries that he got during his boxing debuts. Ali the legend, died on June 3, 2016, in Scottsdale Arizona, at the age of 74. Called The Greatest, Ali was one of the best professional boxing champions of his time.
Discover the reality regarding fat burning foods by reading this entire post. Weight is without doubt the most widespread fitness issue of individuals these days. Also that is not likely stunning, pondering the greater part of the refined sustenance which are high in salt and cholesterol reachable everywhere. This fast paced universe of moment dinners has such a great amount to do with people's horrible eating regimen arrangement. That is the reason we must perceive what fat-burning foods are and start incorporating them in our diets.
Beans are great quality wellsprings of iron, fiber, and protein. You must consume them fresh to benefit from their fat-burning potential. Heated and refried beans are definitely not going to be beneficial for you on the grounds that they contain excess fat and sugar. Make sure you set up the beans well. This is vital so you won't suffer from unsettling digestive influences.
Green tea is rich in cancer prevention agents. However, have you learnt that it will potentially reveal to you the best approach to slim down? Green tea incorporates exuberant substances that can blast off fat. If you wish to take beverages that would increase your metabolic rate in the morning, green tea would make the perfect selection. It's the more solid substitute to your morning time container of espresso.
Oats may taste plain and dull. In any case, cereal and other oat-based foods are fine outlines of fat-burning foods that you essentially may need to consume on a daily premise. Cereal can support lessening down your cholesterol point. It incorporates extensive amounts of dissolvable fiber that can also flush out the terrible acids inside the paunch. Try for unflavored and unsweetened oats. Do not add excessive sugar in your dish either. If you want to add more sugary ingredient, consolidating tree grown foods would be a great substitute. Fruits, peaches, and banana are some quality tips.
Citrus products include Vitamin C that may help breakdown cholesterol and fat. In the event of cravings for any munchies, choose soil grown foods that are high in Vitamin C. Drinking newly pressed tree grown fruit juices are a good source - such as fruits like oranges, lemons and grapefruit. These fat-burning foods can really aid trim down that swelling tummy.
Incorporate these fat-burning nourishments into your step-by-step get-healthy plan and you'll absolutely be appealing and slimmer. At the same time, you will need to cut off foods that are high in fat and sugar from your diet in order to reap the results.
Guest post by Chap.
Hi! I am here to provide health and fitness tips and share my stories with you guys! Feel free to comment and share your experiences.