quickest way to lose belly fat

Quickest way to lose belly fat

If your looking for the quickest way to lose belly fat keep on reading…

Belly fat is one of the biggest problems that men and women face on a daily basis.

As a child I could eat anything that I wanted and I would remain stick thin, but as I got older my waistline increased.

Some people store fat in their bums, which in my opinion is great, but if you’re like myself then you’re unlucky and your fat is stored in your belly. In this article I will give you some tips on how you can get rid of belly fat quickly.

The quickest way to lose belly fat

quickest way to lose belly fat

The quickest way to lose belly fat in my opinion is through the combination of a good diet and a good exercise plan. But you already knew that, everyone knows that they should diet and exercise, but the truth is most of the information online or you see in magazines is pure rubbish.

If your looking for a fast way to lose belly fat then you will need to diet correctly and exercise correctly. Firstly exercise:

Exercises to lose belly fat.

Sadly there isn’t one exercise that targets the fat on your belly. Most people think that crunches will burn belly fat but that is not the case. Instead, to reduce your belly fat you are going to have to perform exercises that raise your heartbeat and are going to challenge you vigorously.

One such exercise that I heavily recommend to everyone I meet is the beginner workout routine on this website. The exercises mentioned in that workout uses compound lifts which are exercises known for raising your metabolism and this allows you to burn fat long after you have finished exercising.

Many people have problems in lifting weights as they think lifting weights will make you look like a bodybuilder overnight. That is not the case. Lifting weights while dieting will make you lose your belly fat quickly along with all other areas of your body.

You may also be intimidated from lifting weights in the gym and that is fine, I know a lot of people that are in the same position as you. If you are intimidated by others in the gym you have two options:

The first option is to suck it up and just go for it, go in start lifting and enjoy yourself. Everyone is in the gym for the same reason, so you shouldn’t feel embarrassed what ever your current body weight. I have found that most of the people in the gym are really nice and will be supportive in your goals, so don’t be frightened.

The second option is to buy some home exercise equipment. Having a good set of weights, a bench and maybe a power cage at home is the only thing you will need to lose weight this year. No fad diets, no fad workout plans. A tried and tested workout routine with a tried and tested method of dieting. If you have both of the above you will lose weight.

Fat burning foods

The above heading, I hate it. Fat burning foods, you see them everywhere and while some foods may raise your metabolism slightly there is no way you will lose weight by just eating these food along with your current diet plan.

To lose belly fat from dieting I would recommend a diet called IIFYM. You can read more about IIFYM here. Basically it’s a flexible way of dieting that allows you to lose up to 2lbs a week while eating flexibly. IIFYM is a calorie restrictive diet that in my opinion is so easy to follow. If you combine the exercise routine above with IIFYM you will lose a tonne of weight this year from your belly and overall body. So get started today, you have fat to lose!

Best ab routine to get six pack abs

Everyone wants a six pack, it does not matter if your skinny or huge, a six pack is and always be impressive. The problem is most people do not know how to get one and end up doing thousands of crunches never to come close to having abs.

To get a six pack abs you need to have a low body fat and you need to have trained your abs hard enough for them to show. In this article I will cover both of the above.

Firstly you will need to lose belly fat. If your carrying too much fat around the midsection then it does not matter how much you exercise your ab muscles you wont see them. If your a man then expect to see your abs at anything under 15% body fat, for women 20% and under. Personally I have to get to 12% before I can see anything. At 10% my abs look rock solid.

To lose weight on your stomach area you are going to have to lose weight all over, because unfortunately you cant burn fat from one area, but that does not matter. Losing weight all over will mean that it wont just be your abs that look impressive, your whole body will look amazing.

Secondly you will need a good routine. With abs more than any other muscle there are so many workout routines out there that promise miracles and fail to deliver. Instead of repeating information I have heard elsewhere I will simply tell you what has worked for me and my may clients I have trained.

To build an impressive six pack you are going to need to build a strong core. So forget sit ups, your going to need to do heavy squats and heavy deadlifts. Squats and deadlifts are going to build your core like no other exercises. You should already be doing these exercises so I wont include them in this routine, if you are not then I highly recommend that you check out the beginner workout routine that I published a while back.

If you add the following ab routine to the beginner workout your body will look like a greek gods in no time at all.

To complete this ab routine you may need the following:

ab slings

ab wheel

The first exercise you should do is the cable crunch. I love this exercise, because week by week you can add small amounts of weight which means you are progressively overloading your ab muscles which will break them down so that they can repair and grow. You can also target your obliques by twisting your arms to the opposite knee at the bottom of the movement. See the video below for more information.

Cable Crunch

Hanging Leg Raises.

This exercise is a killer, and you may need the ab slings if your gym does not have them. One thing to keep in mind when doing this exercise is that you do not want to swing. You want to control your legs on the way up and down. When you first start it is very hard. I used to struggle doing 5 good reps. Believe me, this exercise destroys your core muscles.

Ab Wheel

The final exercise that will turn your stomach from soft to a rock hard masterpiece is the ab wheel. Now most gym gadgets are junk, but this one does work. You could make one out of dumbbells and some weights, but it is cheap so just buy one. The one I use is ab wheel and its lasted me years.

 

The routine

You know the exercises, now lets get down to putting it all together.

Normal crunches to warm up (only do this once)

Cable crunches 10-12 reps (with a weight thats challenging)

hanging leg raises to failure with good form

ab wheel to failure with good form

rest 3 minutes

repeat 3 times and then you are done.

 

Firstly do some normal crunches, this wont help you build your abs but it will warm them up, you should always warm up to minimise the chance of injury.

Move straight onto the cable crunches without any rest. Pick a weight you can do for 10 reps with good form. Make sure only to use your abs and dont swing to pick up momentum. Build up each week to try to get to 12 good reps, when you can do this add more weight so you can only do 10. rinse and repeat this process as often as you can. Just make sure your being safe and keeping good form. Use your ab slings if you have them and blast out as many good hanging leg raises as possible, then move onto your ab wheel and do as much as possible with good form. Take a 3 minute rest and repeat this routine a further twice.

For optimum results I recommend doing this workout 2/3 times a week either at the end of a workout or on your rest/cardio days.

If you combine the above routine with a good diet then you will see your abs and have a rocking six pack in no time at all. If you have problem dieting, or do not know where to start then you can either check out our diet section or sign up to our email newsletter and I will send you tips and tricks along with a free 50 Fat Loss Tip ebook that will help you get those abs that you desperately want.

The Best chest routine to gain mass

After 2 years of lifting my chest still looked that of a 12 year old boy, like many I turned to the internet to see what the hell was going on. My other muscles looked fine, but my chest just sucked. After reading around a bit a came to the conclusion that I must have bad chest genetics. I was wrong. I was just training my chest like an idiot.

If your reading this article right now, then great. I can help you from making the same mistakes that I did.

To build an impressive chest you need a good diet and a good routine. In this article I will show you how to get both.

Firstly routine. You may want a massive chest, but its important to know this alone will not make your body look any better, you will need a massive but balanced chest. Over the years I have seen so many lifters with an impressive lower and outer chest, but lagging in the upper chest area. In in their defence I was one of these lifters starting out.

For your chest to look good, you need the upper and lower parts of your chest to be well balanced, if it is not then your body just looks off. To build a big but balanced chest you will need to work in the 6-8 rep range with a weight that is roughly 85% of your 1 rep max ( a weight you can only lift once), there are various tools out there that can work this out for you. If not pick a weight that is challenging for 6-8 reps and lift it.

You may be shocked to know that you only need to do a few different exercises to build that chest. Bench Press and Dips, thats it. To make your chest balanced you will have to hit it from various angles, therefore we will need some variation of the press. I recommend doing:

Barbell Bench Press (inline and flat)

Dumbbell Bench Press (incline and flat)

Weighted dips. (you will need a dip belt)

These will need to be performed with free weights and not on any machines as free weights activate more muscle fibres, giving you more growth. This workout should be performed once every 5 days and I would run the program for 8 weeks before moving on to another routine.

The final routine looks like:

Incline Barbell Bench Press: Warm up and 3 sets of 6 – 8 reps
Incline Dumbbell Bench Press: 3 sets of 6 – 8 reps
Flat Barbell Bench Press: 3 sets of 6 – 8 reps
Weighted dips to failure x 2

With all the exercises start off on a weight you can lift 6 times, as the weeks progress build up to 8 reps, when you hit 8 reps add 5lbs of weight to each side of the bar and try to hit 6 again the next time. Once again build up to 8 and add more weight. Doing this will constantly cause your muscles to grow, providing your eating correctly.

Diet is a main part of any exercise routine, and if you get it wrong then your plan wont mean anything and all that hardwork will be for nothing. Enter your email address below and il send you a fitness tips and tricks along with a free 50 Fat Loss Tip ebook that will help you to start losing weight this week.

Cellulite destroying workout

Cellulite, most of the population has it, yet most look down on others when it is clearly visible. After reading this article you wont feel self concious about your cellulite anymore, because in less than 8 weeks you could get rid of yours. In fact i would say within 2 weeks you will start to see a difference.

In this article I will tell you exactly how to minimise and in most cases get rid of cellulite.

What is cellulite?

Cellulite is the fat deposits under the skin, plain and simple. A more in depth answer is that cellulite is subcutaneous fat which has pushed into the dermis. The dermis is a layer below the outer layer of skin and when the cellulite deposits push into the dermis they give the orange peel textured look that we are all familiar with and we hate. But with the right exercises and diet routine you can minimise the effect of cellulite and in most cases get rid of it.

One of the main exercises that I would recommend doing is the Squat. The squat as I have said on many occasions is the king of all exercises, and performing a routine that has a high focus on squats will help you to get rid of cellulite.

I have previously wrote an article on how to get a butt like Kim Kardashian, now you may not want a butt like Kim k, but the same principles in that article will help to get rid of cellulite. If you would like, go read that article and then come back, for the lazy readers I will give you the routine again. If you do not know how to perform a squat safely, then watch the below video before performing this routine.

Squat with bar or dumbbell handles 8-12 reps.

Squat with bar and weight/dumbells and weight 8-12 reps, rest for 120 seconds and repeat a further twice.

Back lunges with weight for 8-12 reps for 3 sets. Rest 120 seconds in between reps.

Finally finish off the workout with side lunges with no weight, do 10 a side and rest for 120 seconds and repeat a further twice.

You can perfom the above exercises without weights, but in my opinion this will take you much longer to see results, where as a good set of dumbbells could get you those results in a much quicker time frame. if you do not have any dumbbells then I recommend one of the following:

Fitness Mad Neo Dumbbell (at least 5kg)

York 20kg cast iron dumbbell (more expensive, but will last longer and weight can be adjusted)

I would recommend doing the above exercises atleast 3 times a week with one day of rest inbetween. I would do this workout for atleast 8 weeks and you should start to see a difference in two.

You will feel as if you have been hit by a truck after doing this workout, so I recommend getting your diet on point. You will need enough protein to repair your muscles, but you wont want to eat too many calories not to lose weight, by losing weight mainly fat and keeping your muscle mass you will start to shrink the fat cells in your bum, which will eliminate the cellulite that you hate. The exercise part of this routine is easy and in my opnion enjoyable, the hardest part is the diet.

Getting your diet right is one of the hardest parts of training, if you would like some help, sign up to my newsletter below and il send you everything you will need to get started.

HIIT Cardio, Best Way to lose fat?

If you could go into any gym anywhere in this country at this very instant I would guarantee there are many people walking/jogging on a running machine barley breaking into a sweat. Some of these people may be having a chat with a friend, others walking alone and then you may get the odd one or two jogging listening to their music. Any form of the above is known as steady state cardio.

Steady state cardio has been used for years by people trying to lose weight. I know because I used the exact same method when I wanted to lose weight, and it works. One of the main problems for me with steady state cardio is that its so slow and boring. More worrying though is that it isnt the best form of cardio to lose weight.

Steady state cardio will make you lose weight, there is no question of that. However the weight loss from steady state cardio will come from losing fat and muscle. You never want to lose muscle, muscle is what makes you look fit, athletic and it gives you curves in all the right places. See the image below of the marathon runner who obviously does steady state cardio (muscle and fat loss) compared with the sprinter who does something called HIIT.

high-intensity-interval-training-hiit

HIIT or High Intensity Interval Training is the best way to lose weight by far. HIIT has been around for years and many of studies have compared HIIT vs steady state cardio and they have found that by far HIIT is the most superior for losing fat. HIIT also with the right diet has shown to lose fat and gain muscle. Trust me, HIIT will take your fat loss journey to places you did not think were possible. If you did a HIIT training session today you would continue to burn fat for the next 24 hours due to an increase in your metabolism. Compare this to jogging, that burns no calories after you are done exercising.

I have told you the benefits, now let me tell you how to do HIIT. High intensity interval training involves changing from high intensity workouts to a slower intensity, these are called sprints. For example you would run as fast as you can for 30 seconds (high intensity) and then walk for 60 seconds. That would be 1 sprint.

Before you start exercising its important to consult your doctor to make sure you are fit enough to do so. HIIT is very hard, so please do make sure your well enough to do it.

Below are some examples of HIIT training routines. If you do not know where to start then start on the beginner program and work your way up from there. As always start and end your exercises with a warm up and cool down, this will help minimise the chance of injury.

Beginner HIIT program

Warm up 5 minutes slow walk

30 seconds sprint

60 seconds walk

repeat the above 5-10 times

Cool down 5 minutes slow walk

 

Intermediate HIIT program

Warm up 5 minutes slow walk

30 seconds sprint

30 seconds walk

repeat the above 5-10 times

Cool down 5 minutes slow walk

 

Advance HIIT program

45 seconds sprint

30 seconds walk

repeat the above 5-10 times

Cool down 5 minutes slow walk

If your used to jogging 4-5 times a week then you will be glad to know that you can cut that down with HIIT. You could do HIIT once a week and start seeing results, it really is that powerful. Personally myself 2-3 times a week is optimum for me.

Its also important to know that HIIT can be done in any form of cardio, personally I do it on a running machine and rowing machine. But it can also be done on an exercise bike, or elliptical machine.

You can also do HIIT at home, if your going to do HIIT at home then you could use the Maxima Fitness running machine that has adjustable speeds which make it perfect for HIIT training. If your budget does not stretch that far then you can also use something as simple as a skipping rope or Body Sculpture BR3010 rowing machine which will give you equally as good results.

If you combine High intensity interval training with a good diet plan then the pounds of fat will shed from you. If you do not know where to start with your diet I can help you. Sign up to my newsletter now and il send you everything you need to start losing weight today.

How to get a big butt like Kim Kardashian

Whether you love her or hate her, there is no denying that Kim Kardashian has a big butt. And in this article I am going to tell you the exercises that you will need to do to get one equally as big or as big as your butt can genetically be without getting fat.

First things first, in order for you to grow any of your muscles you will need to eat. If you dont have the first clue about dieting, then either head over to the diet section and come back or sign up to our email list below, give us your details and we will recommend you a diet based on your butt building goals.

If you know all about nutrition then lets continue.

Ok, so now you are ready. Chances are you have searched the internet a tonne for routines and havent decided on one, well give this one a chance and you will have a big round bubble butt in weeks, I promise.

There are many routines out there that advocate just doing body weigh exercises without weights. I am totally against this, I dont care if your the weakest person in the world, if you can only hold a bar, then use the bar. You need to lift a weight to sculpt that butt into a work of art.

The first exercise you will want to do is the king of all exercises. The Squat. The squat in my opinion is the best exercise in the world. Not only will it give you a big butt like kim kardashian but it will also hit many other muscles throughout your body including your legs and core. Infact I dont even exercise m core other than when im using it to stabalise myself doing squats and in my opinion I have a pretty good six pack.

I would recommend warming up in the squat rack with just the bar, or if you workout at home get a set of dumbbells and hold them by your side and squat. The first set should be slow and used just to warm up, I roughly do anywhere in between 8-12 reps to warm up.

Squat Technique.

After you have warmed up lift a weight you feel comfortable with and do a further 8 reps. Your routine should look like this.

Warm Up No weight 8-12 reps.

Squat with weight 8-12 reps, 3 sets. (120 seconds rest inbetween)

Make sure you go down as low as possible while being safe. The lower down you go the more muscle is activated in your glute (butt) area.

Next do some rear lunges with weight. This time you dont need to warm up as your legs and butt should already be warmed from the squatting.

Rear lunges with weight 8-12 reps, 3 sets. (120 seconds rest inbetween)

Rear Lunge Technique

The last exercise that I recommend is a side lunge with no weight. After doing all of the exercises above your muscles in your legs and butt will be burning, so to finish them off you wont need no weight, just use your bodyweight and hit out some sideway lunges. I recommend doing 10 on each side and then switching up to the other leg. Rest for 120 seconds and do another two sets. Once you have complete the sideway lunges you will be glad to know that this workout is all over.

Side Lunge Technique

To be clear the whole workout looks like below:

Squat with bar or dumbbell handles 8-12 reps.

Squat with bar and weight/dumbbells and weight 8-12 reps, rest for 120 seconds and repeat a further twice.

Rear lunges with weight for 8-12 reps for 3 sets. Rest 120 seconds in between reps.

Finally finish off the workout with side lunges with no weight, do 10 a side and rest for 120 seconds and repeat a further twice.

I recommend doing this workout 3 times a week with atleast a days rest inbetween a workout. An ideal scenarion would be Monday, Wednesday, Friday. I recommend you doing this program for atleast 8 weeks, within that amount of time you could go from having no butt at all to looking like kim kardashians long lost sister. A word of warning though, you will struggle to fit your butt into your clothes after carrying out this routine. You will also find it hard, and its not uncommon a few days after training to be walking around like a crab due to the fact this routine destroys your butt and leg muscles, but if you make sure to get enough of the right foods down you then you will be fine.

As i said earlier in this article, if you dont want to go to the gym and use weights in the mens area then this workout can be done easily at home.  All you will need is:

Beginner Dumbbells (5kg)

Beginner to Advanced (More expensive but will last you longer, weight can also be adjusted)

If you want to grow that booty then you will need to know what foods to eat and how much to eat so sign up to my newsletter and I can send you dieting advice along with a free 50 Fat Loss Tip ebook that will help you to start losing weight this week.

The best Beginner Workout Routine

So what is the best mass building routine for someone who is just starting out? Well to be perfectly honest there is not a one fits all routine that will work for everyone. In fact there are many routines that a beginner could use and you would achieve the same or if not similar results. However being a beginner probably means that you have been to the gym a few times, you have lifted some weights and now your ready to become serious about it, or you just want to see progress a little bit quicker. This is what I aim to help you with in this article.

When I first started off in the gym I started off by doing a body part split. A body part split as the name suggests is when you train certain parts of your body on different days. So for example Monday would be chest and back. Tuesday would be shoulders etc. I did this for at least a year if not longer and my results were mediocre at best.

My results were not the best not because of lack of effort or from missing routines because I went to the gym and pushed myself for 4 times a week. I had poor results because my routine was terrible and my diet was not good enough to grow. I was eating the so called healthy foods such as rice, chicken, beef etc but I was not eating enough to gain muscle. Before you lift a weight I recommend getting your diet in check, if you dont know how to do this, do not worry I can make you a diet plan for free, just sign up to my email list below and il send you the instructions you will need to start gaining from day one.

Other than diet, my routine was rubbish for the simple fact that I did not include progressive overload into it. Now you may be thinking what is progressive overload? Well in simple terms it’s adding slightly more weight during each workout. So on the first Monday you may lift 20kg on overhead press, on the next week or next workout you would try and lift 20.5kg. These slight increases in weight keep challenging the body and in the process break down the muscle so that it can repair its self and grow, this process is known as muscle hypertrophy.

Hypertrophy can be achieved in a number of ways such as increased volume, reps, sets and frequency.

The following routine is one I recommend to everyone who is starting out or someone who has lifted and has not stuck to a routine.

The first thing you will notice is that you will only be doing this routine twice a week. Now you maybe used to going to the gym 4 or 5 times a week. In this case less is more. Do not forget your muscles only grow when you are resting, add to the fact you will be adding weight and pushing yourself harder than you have before. Trust me, follow this plan for 8 weeks and you will be looking better and you will feel stronger than ever before.

Ok, so you will be doing this workout twice a week. You can do it on any days as long as you have 3 days rest in between. So the routine will be split into an upper hypertrophy day and a lower hypertrophy day.

Training Day 1 Upper Hypertrophy

Flat bench press – 3 sets, 8-12 reps.

Lat pull downs – 3 sets, 8-12 reps. (if your strong enough replace this with pull ups)

Over head press – 3 sets, 8-12 reps.

Dips – 3 sets, 8-12 reps.

Dumbbell or barbell curls 2 sets, 8-12 reps.

Training Day 2 (3 days later) Lower body routine

Squats 3 sets, 8-12 reps.

Stiff legged deadlifts 3 sets, 8-12 reps.

Dumbbell lunges 3 sets, 8-12 reps.

Calf raises 2 sets, 8-12 reps.

From both workouts you can see that both days are made up of exercises in the 8-12 rep range with 2-3 sets. A rep is one full movement of the exercise. So 1 rep of a squat would be to start off standing, slowly take the weight all the way down and control it on the way back up. The whole movement is one rep. A set is 8-12 reps. Once you have finished a set, take a 90-120 second break and then start again. Once you have complete your sets you can then move onto the next exercise.

For each exercise start out with a weight that challenges you to complete 8 reps with, then every workout after try to add another rep. So if you start out on 8 reps of 20kg on squats, next time try 9 reps of 20kg, when you reach 12 reps with 20kg the next week start with 8 reps of 21kg and start the whole process again. Do not rush this process, enjoy it. You will be increasing the size of your muscles by progressively overloading your training (by adding both reps and weight).

And that is it. A simple beginner routine thats guaranteed to give you structure and the discipline to carry on with more advanced routines in the near future. Its important at this stage to incorporate progressive overload and have a routine in place to maximise the muscle gain in your early development. After this routine, you can simply restart it, or try one of the more intermediate plans on here.

Still a little confused? Do not worry its natural, why not sign up to our email list below and we can send you more tips, tricks and even a free 50 Fat Loss Tip ebook that will help you to start losing weight this week to get you started.