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You can't just burn belly fat!!
Beside diet you need to do regular cardio. The muscles you will be targeting with strength training are the lower portion of your rectus abominis muscle and your adductor muscles. Training these muscles should be done at least twice a week. Your adductors, however, can be trained as often as every other day and your abdominal muscles can be trained every day. Complete three sets of 10 to 12 repetitions for each exercise.
# 1
Balance your caloric intake by using a food diary to track the calories you consume and burn each day.
# 2
Aim for a 500 to 1,000 calorie deficit each day to result in a 1 to 2 lb. weight loss per week.
# 3
Make healthy food choices. At each meal, fill half of your plate with vegetables and fruit. Choose whole-grain breads and pastas, and consume low-fat versions of dairy products and lean protein such as chicken and fish.
#4 Get at least 2.5 to five hours of aerobic exercise every week. Walk, run or bike at a pace that causes your heart rate to increase and makes you break a sweat. Other aerobic options include swimming, group fitness classes and rollerblading.
# 5
Isolate the lower portion of your rectus abdominis with a reverse crunch. Lying on your back with your feet elevated, curl your hips up toward your spine, lifting your rear end off the ground slightly.
# 6
Target your adductors by lying on your side with the foot of your top leg on the ground behind the knee of your bottom leg. Perform leg lifts with your bottom leg, isolating the muscles of your inner thigh. Slowly lift your leg and lower it. Do not touch your leg to the ground in between repetitions.
If you google the exercises above you should be able to see how they are
performed.
18 Metabolism-Boosting Foods
How much protein do you need?
New research suggests that many of us may need more protein than we realize. The current RDA is 0.8 g of protein per kilogram of body weight, but several studies have found that 1 to 1.2 g may be more protective against age-related muscle loss.
Use this formula to determine the minimum amount of protein you should
eat daily to offset muscle loss—and protect your metabolism—while you lose weight.
# 1
Estimate your ideal weight. If you're a woman, start with 100 pounds for the first 5 feet in height, and add 5 pounds for every extra inch. For men, it's 106 pounds for 5 feet in height, plus 6 pounds for every additional inch. However, if your ideal weight is less than 120 pounds, don't eat
less than 82 g of protein daily.
# 2
Ideal Weight (in lb) ÷ 2.2 = Ideal Weight (in kg)
# 3
Ideal Weight (in kg) × 1.5 = Daily Protein Goal (in g)
Now that you know how much you need, check out these metabolism-boosting protein-packed foods.
Avocado
Protein content: 2 g per half avocado
The protein in this fruit contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids.
Cheese and milk
Protein content: 6-7 g per oz; 9-10 g per 1 cup
Go for low-fat options—they generally contain more protein than fattier alternatives.
Can't do dairy? Check out these
So first, get your vitamin D level checked and corrected if you're deficient; most people should be taking 2,000 IU of supplemental D3 every day. Once your vitamin D level is in the optimal range, your calcium needs usually can be met through diet.
the following foods provide adequate intake in the amounts listed—eat a mix of them in smaller servings daily:
canned salmon with bones (12 ounces); sardines (8 ounces); calcium-set tofu (6 ounces); calcium-fortified milk substitute (3 to 5 cups). Dark greens and broccoli are also good sources, but to get your daily allowance, you'd have to eat between 6 and 20 cups of them.
Finally, if you do opt for a calcium supplement, a reasonable dose would be 500 mg per day in divided doses of calcium citrate, which is more easily absorbed than other forms of calcium.
Tempeh
Protein content: 15 g per 1/2 cup
Its nougatlike texture makes tempeh a smart stand-in for meat. Sauté, or crumble cooked tempeh over salads.
Asparagus
Protein content: 4 g per 1 cup (chopped)
It's a nutrient powerhouse. steamed or grilled, or toss chopped spears into
salads.
Legumes
Protein content: 7-9 g per 1/2 cup (cooked)
Pair dried beans (think black beans, chickpeas, and lentils) with rice or quinoa for a complete-protein meal.
Greek-style yogurt
Protein content: 18 g per 6 oz
packs nearly twice as much protein as other dairy sources; it's great with
fruit.
Tree Nuts
Protein content: 4-6 g per 2 Tbsp
A small handful of walnuts or almonds is great, mixed into yogurt or oatmeal, or on a salad.
Whey protein ( I suggest a whey concentrate not an Isolate)
Protein content: 24 g per 1 oz
Add a scoop to smoothies or water for a quick protein hit.
Spinach
Protein content: 5 g per 1 cup (cooked)
Of all the leafy greens, spinach boasts the highest protein content. Try it sautéed with garlic.
Tofu
Protein content: 12 g per 3 oz
Made from soybeans, this low-cal, versatile protein will take on any flavor, from Asian to barbecue.
Fish and shellfish
Protein content: 28 g per 4 oz
Whether it's salmon, halibut, or tuna, seafood is a great. Aim for 3 to 5 servings a week.
Pseudograins
Protein content: 5-9 g per 1 cup (cooked)
grainlike seeds (quinoa, amaranth, and buckwheat) have more protein than traditional grains.
Eggs
Protein content: 12 g per 2 eggs; 14 g per 4 egg whites
However you prepare them, eggs and egg whites are smart fuel for muscles.
Poultry and pork
Protein content: 28 g per 4 oz skinless chicken and pork make it easy to get plenty of protein at each meal.
Hemp seeds
Protein content: 10 g per 2 Tbsp
Great for soups and salads, these seeds have 8 of the 9 essential amino acids that build muscle.
Cottage cheese
Protein content: 14 g per 1/2 cup
Eating a scoop doesn't mean you're on a diet--it means you're muscle savvy. Try adding it to smoothies.
Beef
Protein content: 28 g per 4 oz
Look for the absolute leanest cuts, like round roast or top sirloin. Try bison for a leaner red-meat alternative. (I love Bison and also Ostrich.)
Beside diet you need to do regular cardio. The muscles you will be targeting with strength training are the lower portion of your rectus abominis muscle and your adductor muscles. Training these muscles should be done at least twice a week. Your adductors, however, can be trained as often as every other day and your abdominal muscles can be trained every day. Complete three sets of 10 to 12 repetitions for each exercise.
# 1
Balance your caloric intake by using a food diary to track the calories you consume and burn each day.
# 2
Aim for a 500 to 1,000 calorie deficit each day to result in a 1 to 2 lb. weight loss per week.
# 3
Make healthy food choices. At each meal, fill half of your plate with vegetables and fruit. Choose whole-grain breads and pastas, and consume low-fat versions of dairy products and lean protein such as chicken and fish.
#4 Get at least 2.5 to five hours of aerobic exercise every week. Walk, run or bike at a pace that causes your heart rate to increase and makes you break a sweat. Other aerobic options include swimming, group fitness classes and rollerblading.
# 5
Isolate the lower portion of your rectus abdominis with a reverse crunch. Lying on your back with your feet elevated, curl your hips up toward your spine, lifting your rear end off the ground slightly.
# 6
Target your adductors by lying on your side with the foot of your top leg on the ground behind the knee of your bottom leg. Perform leg lifts with your bottom leg, isolating the muscles of your inner thigh. Slowly lift your leg and lower it. Do not touch your leg to the ground in between repetitions.
If you google the exercises above you should be able to see how they are
performed.
18 Metabolism-Boosting Foods
How much protein do you need?
New research suggests that many of us may need more protein than we realize. The current RDA is 0.8 g of protein per kilogram of body weight, but several studies have found that 1 to 1.2 g may be more protective against age-related muscle loss.
Use this formula to determine the minimum amount of protein you should
eat daily to offset muscle loss—and protect your metabolism—while you lose weight.
# 1
Estimate your ideal weight. If you're a woman, start with 100 pounds for the first 5 feet in height, and add 5 pounds for every extra inch. For men, it's 106 pounds for 5 feet in height, plus 6 pounds for every additional inch. However, if your ideal weight is less than 120 pounds, don't eat
less than 82 g of protein daily.
# 2
Ideal Weight (in lb) ÷ 2.2 = Ideal Weight (in kg)
# 3
Ideal Weight (in kg) × 1.5 = Daily Protein Goal (in g)
Now that you know how much you need, check out these metabolism-boosting protein-packed foods.
Avocado
Protein content: 2 g per half avocado
The protein in this fruit contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids.
Cheese and milk
Protein content: 6-7 g per oz; 9-10 g per 1 cup
Go for low-fat options—they generally contain more protein than fattier alternatives.
Can't do dairy? Check out these
So first, get your vitamin D level checked and corrected if you're deficient; most people should be taking 2,000 IU of supplemental D3 every day. Once your vitamin D level is in the optimal range, your calcium needs usually can be met through diet.
the following foods provide adequate intake in the amounts listed—eat a mix of them in smaller servings daily:
canned salmon with bones (12 ounces); sardines (8 ounces); calcium-set tofu (6 ounces); calcium-fortified milk substitute (3 to 5 cups). Dark greens and broccoli are also good sources, but to get your daily allowance, you'd have to eat between 6 and 20 cups of them.
Finally, if you do opt for a calcium supplement, a reasonable dose would be 500 mg per day in divided doses of calcium citrate, which is more easily absorbed than other forms of calcium.
Tempeh
Protein content: 15 g per 1/2 cup
Its nougatlike texture makes tempeh a smart stand-in for meat. Sauté, or crumble cooked tempeh over salads.
Asparagus
Protein content: 4 g per 1 cup (chopped)
It's a nutrient powerhouse. steamed or grilled, or toss chopped spears into
salads.
Legumes
Protein content: 7-9 g per 1/2 cup (cooked)
Pair dried beans (think black beans, chickpeas, and lentils) with rice or quinoa for a complete-protein meal.
Greek-style yogurt
Protein content: 18 g per 6 oz
packs nearly twice as much protein as other dairy sources; it's great with
fruit.
Tree Nuts
Protein content: 4-6 g per 2 Tbsp
A small handful of walnuts or almonds is great, mixed into yogurt or oatmeal, or on a salad.
Whey protein ( I suggest a whey concentrate not an Isolate)
Protein content: 24 g per 1 oz
Add a scoop to smoothies or water for a quick protein hit.
Spinach
Protein content: 5 g per 1 cup (cooked)
Of all the leafy greens, spinach boasts the highest protein content. Try it sautéed with garlic.
Tofu
Protein content: 12 g per 3 oz
Made from soybeans, this low-cal, versatile protein will take on any flavor, from Asian to barbecue.
Fish and shellfish
Protein content: 28 g per 4 oz
Whether it's salmon, halibut, or tuna, seafood is a great. Aim for 3 to 5 servings a week.
Pseudograins
Protein content: 5-9 g per 1 cup (cooked)
grainlike seeds (quinoa, amaranth, and buckwheat) have more protein than traditional grains.
Eggs
Protein content: 12 g per 2 eggs; 14 g per 4 egg whites
However you prepare them, eggs and egg whites are smart fuel for muscles.
Poultry and pork
Protein content: 28 g per 4 oz skinless chicken and pork make it easy to get plenty of protein at each meal.
Hemp seeds
Protein content: 10 g per 2 Tbsp
Great for soups and salads, these seeds have 8 of the 9 essential amino acids that build muscle.
Cottage cheese
Protein content: 14 g per 1/2 cup
Eating a scoop doesn't mean you're on a diet--it means you're muscle savvy. Try adding it to smoothies.
Beef
Protein content: 28 g per 4 oz
Look for the absolute leanest cuts, like round roast or top sirloin. Try bison for a leaner red-meat alternative. (I love Bison and also Ostrich.)
1 Comments
I had better luck adding more fat, in the form of olive and coconut oil, full fat dairy and butter, than I did going low fat. Fat helps satisfy hunger and it doesn't cause blood glucose levels to increase, so it won't spike insulin levels. By increasing my fat intake, I ate overall less calories for the day.
Any kind of exercise is good; even going for a 30 minute walk 3-5 days/week...
Any kind of exercise is good; even going for a 30 minute walk 3-5 days/week...
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