A Fat Belly Diet Does Not Need Weighing Scales

The Real Reasons Dieters Like to Step on the Scale
If you are following a fat belly diet and want to lose weight from your belly then it is only natural to think you need to weigh yourself frequently to see if you are losing weight. You have to ask yourself what you want to achieve from your diet, is it to look slimmer or is it to reach a number on the scales? Think very carefully before you answer that question because they are completely different things.

You don’t need to get weighed to see if you are getting slimmer, all you need is a mirror and a tape measure. To be completely honest you don’t even need a tape measure because if you are sticking to the right kind of diet you will be able to see results without the confirmation of a few measurements to satisfy your mind.

If you follow the right kind of diet you should be able to see changes through the mirror every ten days and should feel energised and look healthy. The weighing scales can’t tell you how you look or how you feel. Are you prepared to allow the scales to tell you otherwise with a number?

The real reason dieters like to go through the mental torture of routinely getting weighed is because they are looking for something to make them feel better for their lack of effort. They simply aren’t trying hard enough and allowing too many banned foods into their diets. They rely on the scales to tell them a number they want to see to make everything all right even though they know deep inside everything isn’t as it should be.

Getting weighed everyday or even every week simply isn’t necessary for you to reach your goal. You are going to get results if you follow the right kind of diet regardless of whether you get weighed or not. Achieving results with a diet begins inside your mind. Cheating yourself won’t get you very far and turning to the scales in the hope they will make you feel better is a never ending waste of time which will help you fail.

Any success with dieting always shows on the outside of your body with the way you look. The biggest achievement with progress is how you feel inside, if you feel healthy and have loads of energy then you know you are on to a winner. Remember you don’t need weighing scales; a tape measure or even a mirror to achieve results, all you need is to just stick to a proper diet. The diet for perfect abs.
The Real Reasons Dieters Like to Step on the Scale

Exercise Tips You Must Try If You Want A Flat Belly

How To Exercise For A Flat Belly
Clocking in at the gym and putting the time in doesn’t mean you are going to end up with the body of your dreams. Forget marathon type workouts where they only allow you to exercise half-heartedly. It is time to stop guessing and living your life in hope of waking up one day and miraculously discovering the abs you have always wanted. You must try different approaches to get the best results. You are expecting too much if you think the same exercise routine will give you everything you want. It is important to modify and experiment with different exercise routines as you go along or you will never reach your goal.

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Here are some of the best ways to stop your body adapting to what you are doing and keep progress running smoothly.

#1 Assess strengths and weaknesses
Before you start do you know which muscles are tight in your body and need stretching? Do you know if other muscles are compensating when you perform a movement because of a weakness in the chain? Do you know which exercises will make your posture or pain worse? How do you know you are doing the right exercises that are right for your body? These are just some of the questions that need answering before embarking on a regular exercise programme.

#2 Train intense but keep it real
This means training within your capabilities that allows a minimum of a good technique on everything you do. This mainly points to lifting a weight that is too heavy, doing part of the range of movement or doing more reps than you can manage resulting in quick and poorly performed reps. Good reps are real reps; you can either work the body part the exercise is designed for or take the stress away from the body part by performing a poor rep, it’s as simple as that.

#3 Include big movements in your workout
Multi joint exercises work more muscles and burn more calories than isolation exercises. Most pieces of gym equipment cater for working only one or two muscles at a time. Performing multi joint exercises like squats and bent over rows correctly have the best carry over effect that helps you in work, sports and many of life’s tasks.

#4 Use gravity
Have you noticed the physiques of gymnasts? You will never see overweight or out of shape gymnast, that’s because training against gravity is one of the best things you can do to look your best. The feedback I get from clients that do bodyweight exercises within their exercise routines report how challenging and how much effort they take to perform. Make sure to include gravity-based exercises in your exercise programme. You can start off basic by doing floor exercises and work up to more demanding exercises where you push or pull your bodyweight with your feet off the ground. Want A Flat Belly? =>Click Here<=
How To Exercise For A Flat Belly

Free Fat Loss Advice Everyday For 10 Days

Get Free Fat Loss Information
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How to plan how much weight and fat to lose

How to plan how long it will take you

How to assess your progress

How to write a simple fat loss blueprint

How to avoid obstacles

Learn why mainstream diets will never work for you

What to look out for when food shopping

Proper exercise selection

Where to look for support and what to avoid if you want progress

How to use your food diary as your fat loss blueprint

Learn the difference between different eating habits

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The Reasons Why Most Women Won’t Get Arms Like Madonna Exercising With Weights

Madonna Arms
Most women who want to get in shape will normally stay clear from doing any resistance type exercises involving weights because they believe training with weights will turn them into muscle freaks. I hear this exercise myth all the time from women; it’s probably the most common myth out of all the misunderstandings about training with weights to improve appearances in females. Many women think if they touch a weight they will end up with arms looking of sinew and bulging veins. Images of the pop singer Madonna everywhere don’t help to reassure women’s confidence to train with weights for a better body. The misconceptions women have of training with weights have driven them to cardiovascular type exercises and away from the many benefits training with weights can have. Instead they prefer activities like running, biking or any piece of CV equipment that takes their liking in the hope it will transform the way they look.

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There are some things to consider before running away from dumbbells and barbells and why they won’t turn you into the next Miss Universe.

#1 – Big muscles or a ripped physique don’t happen overnight. It isn’t a case of going to the gym and lifting a few weights and waking up the next day with irreversible big muscles that you are stuck with for life.

#2 – Someone with a body that has bulging muscles and looks toned and distinguished has attained it with years and years of hard training and strict nutritional control or with performance drugs or both.

#3 – Women have less muscle building hormones then men and it is rare for a woman to develop big muscles even with a strict bodybuilding-training regime and strict diet.

#4 – I always reassure a women’s misconception of training with weights by telling them that if they were able to easily build big muscles they would just as easily be able to decrease the size of the muscles by resorting back to doing nothing.

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The advantage of resistance training over traditional cardio training is significant. Done properly, resistance training will create a cardiovascular response; killing two birds with one stone and saving heaps of time. One of the numerous benefits includes the functional benefit, which has a carry over effect to daily living, and most sports. But more importantly for most women is that it will shape the body making it more aesthetically pleasing at the same time as toning muscle tissue. As soon the muscles begin to work frequently under resistance it speeds up the rate you burn calories and it makes it easier to reduce body fat levels. Click for GUARANTEED FAT LOSS with the Fat Belly Diet!
Madonna Arms

How To Have A Challenging Workout To Burn Belly Fat Using Light Dumbbells At Home

How To Burn Fat
There is a way of achieving muscle fatigue if all you have are a pair of light dumbbells kicking around in your spare room. As long as you stick to some guidelines you will be able to feel the burn with all your workouts and achieve Weight, Fat & Inch Loss.

Here are the rules:

#1 Choose isolation exercises
#2 Perform high repetitions
#3 Use a short rest between each set

If you have a pair of adjustable dumbbells, ones where you are able to make one heavy dumbbell from the two opt for single limb exercises to achieve more intensity when possible.

Example exercises using dumbbells:

Legs
Squats, progress to split squat or lunges. Advanced option is to squat, curl and overhead press or squat holding the dumbbells overhead.

Chest
Dumbbell Chest fly - with back on the floor.
Press ups – no weights required.

Back
Bent over rowing holding the body in static bent over position and bringing the dumbbells to the side of the chest.
Upright rowing – row the dumbbells as high as the collarbone.

Shoulders
Side raises followed by overhead pressing.
Bent over side raise.

Biceps
Curls and hammer curls.

Triceps
Triceps extension - with back on the floor.
Close grip press ups. No weights required.

Abs
Seated reverse wood chops.
Abdominal crunches holding the dumbbells with straight arms directly above the chest.

Repetition range:
Don’t be afraid to try anything up to 50 repetitions per exercise. Just because you are lifting light dumbbells doesn’t mean you can rush the set. Never sacrifice proper training technique no matter what the circumstances are. A strict training technique makes the targeted muscle group work harder and brings quicker results.

Recommended sets and rest:
If you choose to work on one exercise at a time and you are doing over 15 repetitions because of the light dumbbells it is recommended to rest no more than 60 seconds before you repeat the set. Depending on how difficult the next sets are will determine if you can afford to shave seconds from your rest time in between sets.

For best Weight, Fat & Inch Loss results at least 2-3 sets per exercises is required to create a training response.

An example legs, chest and abs workout using light dumbbells to help Lose Weight, Fat & Inches:

50 bodyweight squats
No rest and immediately followed by
25 dumbbell squats
Up to 60 seconds rest and repeat until 2-4 rounds are completed.

25-50 Chest flies
No rest and immediately followed by
Press-ups to failure
Up to 60 seconds rest and repeat until 2-4 rounds are completed.

Seated reverse wood chops – up to 30 each side
No rest and immediately followed by
Abdominal crunches (up to 30) holding the dumbbells with straight arms directly above the chest
Up to 60 seconds rest and repeat until 2-4 rounds are completed.
How To Burn Fat

How To Write A Fat Loss Plan

If You Want Abs You Have To Plan
Are you sick and tired of wasting your time on diets that never work? I am going to teach you how to write a simple fat loss plan and show you an example of how it should look.

I know time is precious for many of you so I will keep this short and as brief as possible.

Fat Belly Diet Guaranteed To Work In 10 Days

In order to progress it is very important to set goals. Without goals you are on a road to nowhere. You should have an end goal in mind and little goals leading up to it. The way forward is to achieve each little goal until you accomplish them all and end up where you want to be. This system is ridiculously easy and straightforward but how many people set goals properly and put effort into achieving them?

Don’t make the mistake of being over ambitious with each goal you set because that will only knock you back if you fail to reach them.

The next step then is to set a time frame for each goal. The reason for doing this is to turn on a little pressure and is also a great way to make you try harder. Only you know what results you want so it is critical you write down your own goals and plan a time frame that you think you are capable of achieving.

In my example I will show you how to stop eating the foods that contribute to more fat on the body. Lets look at Mr X; Mr X wants to lose weight and fat but the biggest obstacle that stands in his way is that he likes to eat a lot when he gets in from work and enjoys a Beer or three afterwards. This is what his last meal of the day looks like:

Pringles and different flavoured dips
Pizza or flavoured pasta or chicken pie with baked beans or jacket potato with baked beans
Ice cream
Beer

To stop eating all those foods straight away and change to healthier alternatives would be too much of a struggle for most people. People fail with diets because they try too hard too soon. Trying to do everything at once nearly always results in packing it in altogether and resorting back to old habits.

Fat Belly Diet Guaranteed To Work In 10 Days

The following method is the best way for Mr X to turn his eating habits around for his last meal of the day.

He’s got a beach holiday booked in 12 weeks time; this not only is a massive incentive for him but can also be used as a deadline for his goals. Already we have a fat loss plan unfolding in front of us.

1. The end goal is to lose weight and fat
2. The time frame is 12 weeks
3. The first goal is to change his last meal of the day to a healthier alternative, hoping it will give him the ambition to change his other meals in the same way.

This is how to breakdown the goal:
The best place to start would be to trim down the meal i.e. stop having the Pringles, ice cream and the Beers.

The second step then would be to replace the main meal for something healthier. But without getting too carried away too soon lets look at the little goals.

Week 1 – either have the Pringles or the ice cream but not both! Don’t have more than one Beer. Make sure to drink enough pure water everyday.

Week 2 – have the Pringles or the ice cream every other night but not every night and don’t have both! Have a Beer every other night but not every night!

Week 3 – have the Pringles or the ice cream just 2 nights per week preferably at the weekend. Have a Beer just 2 nights a week also preferably at the weekend. Begin to look at healthier options for the main meal and introduce at least one vegetable everyday to your diet.

Week 4 - have the Pringles or the ice cream just 1 night per week and don’t have both! Have a Beer just one night per week. Introduce another vegetable to your diet so you are eating 2 different types of vegetables a day with your main meal. Eat non-processed foods with your main meal i.e. fish or meat.

Week 5 – Stick to the above guidelines if you are finding it tough going. If you aren’t then introduce the above methods to other meals. The guidelines are to change processed foods to non-processed foods, increase protein intake from natural sources and eat mainly vegetables in place of grains.

It may be necessary to make little goals for the other meals too. In which case by the time the 12-week deadline comes around the diet will be cleaned up dramatically and all the effort will be evident when on the beach. Fat Belly Diet Guaranteed To Work In 10 Days
If You Want Abs You Have To Plan

How To Lose The Last Few Pounds Of Fat From Your Fat Belly

Reasons why fat won't go away
Sometimes people look in the wrong places if they are trying to LOSE THE LAST FEW POUNDS OF FAT. Granted, it gets harder to keep progressing with fat loss as the weeks and months go on but it is important not to allow standards to slip. There are two main reasons why the last few pounds of fat can be difficult to get rid of. One is going back to your old ways and the other is not pushing hard enough.

If your results have slowed down recently then you need to take a good look at what you have been doing.

Are you partying until late at the weekends?
Are you having too many Beers?
Are you eating a takeaway too many?
Are you drinking enough water everyday?
Do you Skip breakfast or lunch?
Are you eating late at night?
Are you eating non-processed foods every meal?
Do you frequently miss workouts?
Are you training hard enough or just going through the motions to get it over and done with?
Is stressful situations getting on the top of you and distracting you?
Are you enjoying a work/life balance?
Are you exercising too much?
Are you focused on your goals?
Do you have a strategy in place that you follow or are you guessing?

The quicker you can organise yourself and put a plan in place the sooner you will achieve your fat loss goal. I have never met anyone who has achieved his or her fat loss goal without some sort of direction to follow. It is not only quicker to achieve results but also a lot easier.

This is what you could do if you are trying to LOSE THE LAST FEW POUNDS OF FAT. Keep a food diary and assess your strengths and weaknesses. Take action to replace your bad habits so you can move forwards with your goals. Keep an exercise journal and let a professional take a look at it to see if you are doing the right kind of program to suit your goals.

Once you have done that you could write down anything that may be stopping you from achieving your goal. Whenever I hear the words from a frustrated dieter “I can’t lose fat because of such and such”… it reminds me of all the choices we have when making decisions about health and fitness. If you want something bad enough you have to be willing to pay the price for it, no quibbles about it. It comes down to you. Whatever you think may be stopping you with progressing further you will need to write it down and then come up with a solution. It doesn’t matter if it is a long-term solution all that matters is you are taking a step forward and making a battle plan.

Wouldn’t you rather do that and one day be sat where you are now a lot happier and with a body shape you want?
Reasons why fat won't go away

Fat Burning Cardio Myths

REDUCE FAT
In this post about the cardio fat burning myth I will compare the difference between cardiovascular type exercise and strength training in the effectiveness for achieving fat loss results. Just to recap cardiovascular exercises or cardio for short are activities including walking, jogging, bike riding, rowing and swimming. Strength training also known as resistance training and weight training is a type of exercise that requires the muscles to move an apposing force.

==>I WANT A DIET FOR MY FAT BELLY<==

Most people believe cardio training to be the king of fat burning activities. This assumption and undying myth continues to live on because the general public aren’t aware of the negative reactions cardio exercises can have on the body. Most people also have little knowledge of the many benefits strength training can have for burning fat.

First lets take a look at what cardio training does to your hormones. Doing cardio type exercise raises cortisol; this will stop you losing fat because cortisol is a fat storing hormone. If rising cortisol levels aren’t bad enough for fat loss goals what about cardio making you age quicker because anti aging hormones are lowered when cortisol rises.

Strength training lowers cortisol and raises your anti aging hormones.

You only burn calories whilst you are doing the cardio exercise. The more cardio you do and better you become, the more fuel-efficient you become resulting in fewer calories used.

With strength training you burn calories after the workout. This means you burn fat doing nothing because strength training is more stressful on the body and takes a number of days to recover. Metabolism, the rate your body burns calories can be raised up to 72 hours after a weight training workout.

Cardio training can make you lose muscle tone, just look at any endurance athlete especially marathon runners. They may only have 10% body fat but still look flabby.

Strength training builds shape to the muscles helping to create a pleasing aesthetic appearance.

==>I WANT A DIET FOR MY FAT BELLY<==

If the above facts don’t put you off cardio exercises for your first choice in exercise selection for fat loss then consider how much more fun and diverse strength training can be. There are many different types of functional training equipment available to make strength training challenging and different every workout without the risk of being repetitive and boring like cardio training can be.
REDUCE FAT