First things first, it’s important that you understand something. In terms of fat loss, your stomach is the most stubborn part of your body and generally the last place fat will begin to fall off of. With that said, however, if you implement a proven weight loss strategy you will begin to see the results you desire. Use these 3 strategies to help you to get rid of stomach fat fast.

1. Interval Training - As you probably already know, exercise is a crucial element to any successful weight loss venture. In my opinion, one method of exercise stands out above the rest. The method I’m talking about is interval training, specifically, HIIT which stands for High Intensity Interval Training. Basically, this type of exercise is structured so that you work for a very high intensity for very short intervals. By doing this, you make sure you’re always working as hard as you can but also obtaining the required rest.

2. Reward Yourself - For the most part, when you’re dieting you won’t be able to enjoy the foods that you have in the past. However, you should reward yourself every once in a while. A great way to do this is to pick out a food you would have eaten in the past and have it once every fortnight. For example, you might decide to have a couple of slices of pizza every second Sunday night. By allowing yourself to cheat every once and a while you give yourself something to look forward to so you’re less likely to cheat throughout the week.

3. Set Specific Goals - You need to be specific with your goal setting. For example, setting the goal of losing 30 pounds by anytime next year is not a good goal. If you were to change that to, I want to lose x amount of pounds by y date, you are in a better position. If you don’t give yourself anything specific to aim for the chances are you’re not going to work as hard as you can. Additionally, it’s important that when doing this you also set up realistic goals that are achievable.

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Well as a personal trainer and certified nutritionist I know what works when it comes to weight loss and one of the rising nutrients of today’s diet is protein. Protein is the building block in our body and is actually the only needed nutrient because without we would die as carbohydrates and fats can be manufactured from this energy source as well.

Protein has been well known for its weight loss abilities and a diet higher in protein will actually increase fat burning effectiveness. Protein is the only energy source that has been shown to increase metabolism which in turn will burn calories at a much higher rate and therefore lead to an increase in weight loss but it is also important to know how much and what source of protein is best for weight loss.

If you are trying to lose weight you should include protein in every meal as this will keep your insulin levels down which is the fat storing hormone. Three times a day you should have a protein serving about the size of your palm and the rest should be relatively smaller amounts in the form of nuts or dairy.

The best sources for protein that also contribute to weight loss are breast fillet chicken, lean beef, skim dairy, cottage cheese, raw nuts, eggs and salmon. All of these protein sources contain the highest quality protein but also contain beneficial nutrients like healthy fats which aid in fat loss and b vitamins which help you to get more energy out of food which is also important when dieting.

Safe weight loss has been defined and redefined many times over in the past few decades. People that are losing the weight want to know just how much weight loss per week is considered safe. Most fitness experts, dietitians, and doctors will tell you that two pounds per week is the safest. But does this apply to everyone?

Actually, two pounds per week doesn’t necessarily have to be the maximum amount of weight you can lose in a week safely. This is merely just a recommendation and nothing more than that. This number is primarily based on a normal or average number that most people would use as a benchmark. You should take into factor your current health situation and the amount of time and what kind of work ethic you can put into your weight loss efforts.

For instance, people that carry more body fat will be able to lose well more than two pounds a week safely. A good rule of measure to use is the one-percent rule. You can lose up to one-percent of your body weight a week safely. So this means if you weigh 250 pounds, you should lose about 2.5 pounds per week.

Another thing you need to consider is what kind of weight you are going to be losing. Your body is composed of several pieces of matter that all come off with varying degrees of effort. Water weight is easily shed by simply sweating it off. Some people can lose over 10 pounds in one day by fasting and sweating! This though is not a true testament as to getting rid of fat and keeping the weight off.

Your body is also composed of muscle mass and fat. Generally speaking, gaining more muscle will help you lose your body fat and drop overall body weight as well. The whole myth about muscle weighing more than fat is merely that…a myth! Five pounds of muscle weighs the same as five pounds of fat, duh. Sure muscle is more dense, but adding muscle will get rid of your fat and your body will look and feel less flabby and weak.

Losing more than two pounds per week is certainly attainable and safe, but keep in mind that it is always easier to lose more weight in the beginning stages than it will be later on into your weight loss plan. Some people get discouraged when the numbers all of the sudden begin to become smaller each week. Be aware of this and continue on with your plan.

If you are not happy with how things are going with your weight loss plan and want to lose more than two pounds a week, simply cut back even more on your daily calories. This and an all around workout plan will certainly make your weight loss goals attainable.

There is a very simple mathematical equation that defines weight loss. It is as follows;
calories in > calories out = weight loss.

As you can see, in order to lose weight you must consume fewer calories than you use. It sounds very simple in theory but in order to do so successfully you must understand how many calories you’re using each day and then create a diet that will have you eating less than the amount you’re using.

There are many great calculators on the internet available which you can find by simply searching for, “Calorie Calculator” on Google or any other search engine. For the sake of simplicity, let’s say you’re using 2000 calories a day. In order to lose weight, you need to be consuming less than 2000 calories a day. It’s recommended that you only lower your daily calories by 500 so in this case you would have to create a diet that had a total of 1500 calories a day.

The reason we get this number is because there are 3500 calories in one pound. So if we burn 500 calories a day, we will lose one pound a week. If you wanted to lose more you would need to have more of a caloric deficit, although, I personally would never consume less than 1200 calories a day. You can consult with your doctor as to the lowest amount of calories you can eat.

So from here, we would create a diet that consisted of 1500 calories. These calories would come from protein, carbohydrates and fats. It’s important to note that whilst there are 4 calories in one gram of protein and one gram of carbohydrate, there are 9 calories in one gram of fat. Additionally, you will also want to create a balanced diet. The usual balance is around about 40-40-20 which is 40% protein, 40% carbohydrate and 20% fat.

As I said above, the actual amount of calories you need to consume will be different to the numbers outlined in this article. The reason for this is because everyone is a different size and will also exercise differently. Use the calculator that is linked to above and go from there.

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Want to dispel one popular myths about cellulite. But first let me ask you, how long do you have to be on that evil elliptical machine at 5 MPH to burn off a choco taco ice cream dessert?

Hint: According to the wrapper on my tasty treat last night, my little choco taco walloped me with 290 calories. So how long to burn off that 290 calories? Give up? Roughly 40 minutes. That’s right, 40 minutes. And will that 40 minutes remove that taco from your thighs, legs or tummy? In my experience… no! In fact, trying to spot reduce fat or cellulite is futile.

One of my clients was just telling me that he recalls seeing a one time Guinness World Record holder for sit ups and surprisingly, he had BELLY FAT. Couldn’t see a six pack anywhere.

Now, you don’t have to believe me. Really. It won’t hurt my feelings. Will you try this though? Instead of doing lunges until you fall on your face, try doing this one simple thing. It won’t even make you break a sweat.

What it will do is get your body out of starvation mode and what THAT will do for you is tell your metabolism to stop turning every calorie that passes your lips to turn into fat and cellulite.

For the next 3 months I want you to eat every time you feel hungry. No more skipping breakfast. If you need an afternoon snack then have one for goodness sake. At the end of the 3 months… take a look at your legs and thighs in a mirror. You’ll probably be shocked. You may even wonder how your legs look so much better, so fast and without a single exercise.

The trick? Your body doesn’t think it needs to store fat because you are NOT in starvation mode. Cool, huh? But, you can actually watch it happen faster than 3 months.

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I like to call the core muscles the “forgotten” muscles because most of us don’t even know where they’re located or what they do. Many do not realize the importance of developing and maintaining strong core muscles. We hear about doing crunches or trying the latest ab exercise machine to get flatter abs or a sexy mid-section, but the core muscles are made up of much more than just the abdominal muscles.

When I was growing up, we were taught to do full blown sit ups. Years later, sit ups were deemed potentially harmful to your spine, so the ever popular crunches took the place of sit ups when I worked my abdominal muscles.

I hadn’t heard of core muscles until I started incorporating yoga and core workouts into my fitness routines. I soon learned about the core and where these muscles were located by doing poses such as plank, superman, banana, and side bridge.

The core muscles are located primarily between your lower rib cage and knees. The abdominal and oblique muscles are part of the core, but the lower back, pelvic, and hamstring muscles cannot be forgotten. Think about what muscles are used when you stand up from a sitting position, when you bend over, or when you swing a bat. The muscles used in these movements are core muscles.

As you might’ve guessed from the visualization above, core muscles play an important role in key body movements. They also stabilize the spine, maintain your center of gravity, and form your posture. You’ve probably heard about how you must work not only your quadriceps when strengthening your legs but also the hamstrings?

Well, think about what little good it actually does to just do crunches working only the abdominal muscles now that you understand the function of these muscles. You have to strengthen the back and hamstring muscles as well, so your strength is throughout your core.

One of the most important reasons for strengthening and maintaining strong core muscles is to ensure a balance throughout your core to prevent injuries. You’ll also find doing daily activities much easier as your body is better prepared to handle the workloads of bending, twisting, balancing, walking, and holding your body upright.

As an added bonus, you will develop firmer abs and a slimmer mid-section. There’s nothing wrong with wanting to look great! Our desire for tight, tone abdominal muscles is why the fitness industry has so many ab exercise machines, attachments, and accessories. My bonus to you? Save yourself some money. Most effective core exercises are performed using only the weight and position of your body!

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In this article I’m going to show you the exact ways that will tell you how to get abs in a month. No more endless hours of jogging on a treadmill and seeing no results, if it’s a sexy six pack you want, then you need to do it the right way!

Everyone has abs, but the thing is, if you can’t see them, there is a layer of belly fat covering them up. In order to know how to get abs in a month, you will need to burn that layer of fat off quick! Guess what though, doing long hours of boring cardio is not the way to achieve this! This is because jogging on a treadmill isn’t intense enough, and will take you much longer than a month to see great results. Focus on short, intense half hour sessions of cardio, such as swimming. Swimming works out the whole body and will burn away fat a thousand times quicker if you swim intensely for half an hour.

Once you have the right workout routine, you need to focus on another area if you want to learn how to get abs in a month, and that is your diet. Eating fatty foods is the biggest block to you getting a visible six pack, as all the empty calories from cakes and biscuits goes straight to the stomach and will cover up those abs you’re working so hard for! Aim to eat foods with a high protein content, which will help build muscle too.

Combining a good diet and workout routine is how to get abs in a month, and if you stay dedicated, you’ll definitely see results! Think how much better you’ll feel when you’re on a healthier diet, and have rock hard abs to show off to the world!

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Are you having trouble with losing weight? Well as a personal trainer I am often asked the question of how to lose weight off your thighs because this is a very troubled area for women. How ever one of the main problems is that you are not being told the whole truth about losing weight and this is because someone would rather make a quick dollar of you then help you lose weight.

That is why I am here to finally set the record straight so you can really target the fat on your thighs and achieve the overall body shape that you want.

How to lose weight off your thighs:

1. Well you should already know that you can not burn fat in a single area alone with targeted exercises how ever overall weight loss will lead to thigh fat loss. What you should be doing is thigh exercises like walking lunges, bodyweight squats, power walking, step climbing and skipping. One form of exercise that I do not have my clients doing is jogging because it can actually be counterproductive for weight loss and power walking is a much better choice.

2. If you want to lose the weight off your thighs you are going to have to take diet into close consideration. How ever most people cringe when they hear the word diet because they associate it with low amounts of boring food but if you want to lose fat this is not what you want to be doing. I encourage you to start eating 5 to 6 smaller meals a day which will keep your metabolism running high and burning even more calories. Make sure you pick healthy foods like vegetables, lean meats, skim dairy, raw nuts and some fruits.