Ways to lose belly fat?

There's no such thing as spot fat reduction. Doing crunches will not burn fat in your midsection nor will squats, deadlifts, lunges, etc. burn fat in only your legs. If your total caloric consumption is more than what you burn, you will slowly gain fat. However, that does not mean you can starve yourself for a short while to lose fat quickly. If your caloric intake is too low, your body will eat away at lean muscle first and store more fat as an energy reserve. You're suppose to be able to pinch a little fat on your sides anyway.

If you must lose a little weight, cut back a little bit on your caloric intake and increase your cardio activity, particularly running (I know ellipticals are very popular with women but they are not as intensive as regular running and so will result in you burning calories at a lower rate). If you're eating a lot of simple carbs (sugar, white/potato bread, etc.), replacing as many of them as possible with complex carbs (starchy vegetables, legumes, whole-grain wheat, etc.) will help a lot. Make sure any bread or bread products you eat specifically say "whole-grain wheat" and not things like wheat flour, enriched wheat (which contribute to insulin resistance which means that glucose won't be absorbed as much and instead be stored as fat) and so on . This means that the entire grain (in this case, the wheat kernel) was used in the milling process, including the most fibrous part, the bran. When looking on a nutrition label, you can actually subtract the amount the amount of calories in the food contributed from insoluble fiber (if you haven't learned in chem class yet, that's 4 calories per gram). Complex carbs will take more energy to metabolize and so burn more calories in the process. Green leafy vegetables are also high in fiber in addition to have many vitamins and minerals (dark green lettuce only, don't bother with iceberg lettuce or lettuce that is otherwise white or very light green, it has virtually no nutritional value). And of course, you know to stay away from saturated fats and trans fats (anything with partially hydrogenated oil, mono/diglycerides, margarine, or shortening. Red meat an dairy have trans fat as well, but these foods are good to eat in moderation for other reasons that I won't go into because I've written too much already lol.) Don't be afraid to put on a little muscle either. Aside from toning, it will increase your metabolism, allowing you to eat more.

To reduce weight quickly

Do cardie exercise, yoga, plates its great to burn fat and it will tone ur body as well, Dancing can be one of the ways of a work out and you may not even get bored of it.

Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system

 Just because you're getting healthy doesn't mean you can't snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier.
 Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on).

 Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Generally, you want to - with a combination of calorie reduction and increased activity - reduce and burn a certain number of calories a day, causing a net loss of calories so your body is forced to use its own stores of fat. Articles for weight loss tips

How do i build muscle mass?

Building muscle mass is dependent on what body type you are. Are you naturally skinny, muscular, or fat? If you are naturally skinny, then you will have to consume alot of calories to build muscle mass and workout 2-3 times a week, not everyday because workouts burn calories. Because skinny people(ectomorphs) have high metabolisms and burn off calories easily, they must eat lots to even think about building muscle. For them, high carbs and high protein intake is a necessity.

Now naturally muscular and fat people (mesomorphs and endomorphs) build muscle pretty easily from any kind of weight training. In order to see the muscle built, endomorphs must eat "clean" foods and leave the junk food out, raise healthy fat and protein intake, and possibly lower their carb intake. Mesomorphs are GODS blessed people. I say this because they can just about do anything or eat anything and look like Arnold. You've seen them before. These naturally muscular guys who don't lift weights.

As far as weight training goes, you can do 3 sets of 6-10 reps for each exercise for a bodypart to start out (beginner). Use one exercise for each part of the muscle being trained. As you progress, you can use more advanced set/rep schemes like 4x6, 5x5, 6x4, 6x6, 8x3. As long as your set/reps total at least 24. 24 is the least amount of reps/sets needed for hypertrophy (i.e. "Muscle Growth")

For chest, the chest has basically two parts to train, the upper chest and lower chest. You can use wide grip for presses and dips to hit the "outer" chest or narrow grip for "inner" chest. Incline presses and flyes for the upper chest, flat bench for middle and outer chest, and decline press and wide grip dips for lower out chest.

Be sure to use a weight that you can press can contract your chest at the top of the movement (i.e. "Sqeeze"). This is most important in developing any muscle being trained. It's not about how much weight is being used, but the contraction. And keep your elbows in close when pressing to avoid over use of the shoulders and get better contraction.

But to be honest, bench press is not even the best mass builder for chest, IMO wide and close grip dips are. Bench press is good for building strength by using heavy weight. It mainly builds front shoulders and triceps and some chest. Chest is mainly built from bench press when you are working the chest with contractions.

How do i build muscle fast?

The most important component in muscle building is a well thought out bodybuilding nutrition plan. Some of the things to consider when creating this plan are that you should consume 1 to 2 grams of protein per pound of body weight per day. If you weigh 180 pounds, you should consume up to 360 grams of protein per day (that’s a lot of chicken!).
You should consume about 1 to 2 grams of complex carbohydrates per pound of body weight per day - 1 gram if you‘re cutting and 2 grams if you‘re following a weight gain diet. You should also take in about 25 grams of healthy fat per day. All of this food needs to be eaten in 5 to 7 small meals that are spaced out every 3 to 4 hours throughout the day. This all takes a lot of planning, but it will help you in your quest to build muscle fast.

The next, obvious component in muscle building is the bodybuilding workout program that you follow. If you want to build muscle fast, you have to use heavy weights and low repetitions. You want the weight you use to be heavy enough that you can barely finish 6 to 8 reps per set. Your body building workout routine should also follow a training split that allows each muscle group at least 48 hours to recover after a hard workout. Finally, you have to shock your muscles by incorporating new bodybuilding exercises and techniques into your training sessions. Use machines and free weights and cables or try using drop sets or supersets to burn out a muscle group. You have to keep things fresh to keep your muscles growing.

Another component in the muscle building equation is the use of essential bodybuilding supplements. These include Whey protein, Creatine Monohydrate and L-Glutamine. All three of these supplements aid in protein synthesis and muscle reconstruction after hard bodybuilding workouts. Some people will argue that steroids are the most essential bodybuilding supplement to build muscle fast, and it is true that steroids will help increase gains in muscle. However, there are risks inherent to the use of steroids, which can result in prolonged health issues that last well after the steroids are out of the users system.

The fourth step to building muscle fast is proper hydration. During bodybuilding workouts, microscopic tears develop in the muscle fibers being used. Once the workout is over, the body begins to synthesize new proteins to repair the torn fibers. The body can more efficiently repair the damaged muscle fibers if the muscles are properly hydrated.

Finally, rest is the highly overlooked fifth step required to build muscle fast. As with hydration, bodybuilders need adequate rest in order to efficiently repair the damage caused to their muscles during intense bodybuilding workouts. Without proper rest, the muscles won’t be repaired quickly, leaving them vulnerable to injury. Additionally, the repairs that are made won’t be as strong as those made in a well rested athlete.

How do I build muscle?

The biggest muscle building mistake you can make is doing routines from muscle magazines. Most of those guys don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle fast.

The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here's how to build muscle: the definitive guide to building muscle.

1. Get Stronger. More strength is more muscle. Get into strength training. I recommend weight training because it allows you to start light and add weight endlessly. Body-weight exercises work too.

 Start with an empty bar.

Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone. 2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines. Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions. Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you. Functional. Strength built on machines doesn't transfer to free weights or real life. No machine balances the weight for you in real life. Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym. 3. Do Compound Exercises. Isolation exercises are ok once you've built base strength & muscle mass. But if you're starting to build muscle, exercises that hit several muscles at the same time are better. No endless Biceps Curls -> Pull-ups, Chin-ups & Barbell Rows Also no Triceps Kickbacks -> Bench Press, Overhead Press, Dips And definitely no Leg Extensions -> Squats & Deadlifts 4. Train Your Legs. Squats work your whole body, they're the most important exercise. You'll look totally different once you can Squat 300lbs. That's a free weight Squat with hips coming lower than knees. All your muscles tense when doing Squats & Deadlifts. They work your body as 1 piece and let you lift heavy weights. Don't lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you'll have bigger arms. 5. Do Full Body Workouts. Don't do those muscle magazine workouts. Body part splits with isolation exercises is fine once you've built a foundation. That's once you can Squat 300lbs. You can't Squat that much or never did Squats? Check StrongLifts 5x5. It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc. 6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump into their routines. As a beginner you need more recovery. Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time. Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows. Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout. Eat. "Eat like a horse. Sleep like a baby. Grow like a weed". Your training is useless if you don't eat enough calories for recovery. 7. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box.

How to build the muscle?

To most effectively build muscle you should use weight (resistance) training on an alternating day schedule (like Mon. - Wed. - Fri. etc). Work 2 maybe 3 muscle groups per session to really concentrate on stressing the muscle and letting it repair (that's what builds muscle, the tearing down and then the rebuild).

When performing the exercise use a weight that lets you complete 6-9 reps until failure. If you can go to 11 or 12 the weight is not enough. This builds muscle size. You will want it to be hard on the last 3 reps.

Select a variety of exercises. You can look them up online, get them from fitness mags., a trainer or use an in home solution like Beachbody's Power 90 Master Series, P90X or (P90X + If you have already completed P90X). These programs are great and work very well since they give you a lot of different exercises and really work each muscle group.

The other factor will be diet. Be sure you are taking in enough Calories to support the muscle. Muscle tissue is very active and you need to feed it. A good rule of thumb (although not perfect) is to add a zero to your body weight. Add about 300 - 600 calories to that for daily activity and exercise (more if you need more). Be sure to use good quality calories that are low in fat and high in Protein. Protein feeds muscle.

Last is Supplements. A multi Vitamin is a must, You will also want a good recovery drink like the ingredients in the P90X recovery drink. You may also choose to use a Creatine Supplement as well and get some of your calories from a good quality Protein shake.