Whats the best exercise to lose your stomach fat?

The Best Way I Know To Lose Stubborn Belly Fat:

Everyone wants to know how to lose fat around their abs, well, here's how I do it...

The #1 question that is asked on all fitness sites, bodybuilding forums, magazines and late night TV infomercials sounds a lot like these:

How to I lose the stubborn belly fat? How do I lose abdominal fat? How to do I get great abs? How do I lose the stomach pouch off the lower abs?

These are all too common question and they are so popular that it's the reason the weight reduction arena is a multi- billion dollar (yes billion) industry.

You are about to read the real secret to great abs and how to lose the abdominal fat without spending money on supplements or following some diet-of-the-month and it's going to be a very simple formula that you can follow. Remember...

Your abdominal muscle is like the rest of the muscles in your body. They require training if you want them to be larger and stronger. A common mis-conception is that you must train your abs several times a week. This will only lead to overtraining. Your abs are a muscle. Train it like everything else. No need to focus and go overboard. Two to three times a week of focused ab work or core strength is generally the rule for 6 pack abs.

An Easy 3-Step System For Ripped Abdominals:

Step 1

Training: 1% of your overall ab development will actually come from training. Consider the fact that most people think 90% of your results come from training, you can see this isn't the popular consensus. Needless to say, that's where most focus their efforts. They don't get their nutrition in order, they don't use cardio effectively so the masses just do more ab training and more crunches. Ultimately for your abs to show you must have abs to show and a low percentage of body fat for them to appear. More training does nothing to eliminate the layer of fat that is covering them. This is commonly know as spot reduction. Training an area for the sole purpose of eliminating fat in that area.

What is a good exercise to get rid of belly fat?

The way to get rid of belly fat is that same as the way to get rid of any fat. Start eating right.

Spot reduction doesn't work. It's a myth. There is no exercise which will remove troublesome fat from a particular area. Your body decides where the fat will come from first and last as a matter of genetics. All you can do is diet to lose fat or burn more fat calories through exercise or both.

If a person wants to lose a pound of at a week, each day they need to...

a) eat 500 calories less than they burn or...
b) burn 500 calories more than they eat (which is equivalent to a five mile daily run or walk).

Which would you rather do...spend your time running five miles every day or just eat fewer calories? (Note: your numbers may vary somewhat)

Of course exercise is a necessary part of any health regimen and should be encouraged. But exercise will do you precious little good if you don't eat a nutritious, balanced, and varied diet.

Diet to lose fat. Exercise for fitness.

Here are some links which may help you get started. There's a lot of junk info on the internet especially in regard to diet and fitness. So, here are some excellent links to help you on the road to becoming your own personal trainer, fitness guru, diet planner, nutritionist, and all around good steward of your health for life.

Help with a 7 day muscle building routine?

Gaining muscle is a two step process: 1) eat more healthy food 2) strength training.

The first step in gaining muscle is to create a calorie surplus: a state in which you eat more calories than you burn. For example if you burn 2,500 calories per day, you would need to eat around 3,000-3,500 calories per day to gain weight. Your body uses that surplus of energy to build muscle. You can use the calorie calculator for help in figuring out how much energy your body needs for weight gain - http://calorieneedscalculator.com

The only reason your body will use that extra energy to build muscle is if you engage in some sort of strength training routine. Strength training is any exercise that places a load on the muscle: weights, machines, resistance bands, body weight exercises.

You need to keep your diet clean to gain the right kind of weight. Stay away from sugary and simple carb foods such as candy, foods made with white flour, soda and other junk. These foods will promote fat storage, something you don't need. Stick to foods made from whole wheat flour, oats, brown rice, lean sources of protein (chicken, some cuts of beef, fish), nuts, beans, legumes and protein shakes.

Dose running build muscle?

A sign of your muscles building is not the amount of pain you are in post workout. This is because the more you workout the more your muscles will adapt and the less they will hurt.

And to answer your question about whether running builds muscle, the answer is yes, of course it can, particularly if you don't have good muscle tone to start with. But if you ask will running build muscle bulk or mass, then you might be disappointed in the answer.

Running is a cardiovascular exercise. The act of running increases blood flow, which stimulates the heart. Running also increases the amount of metabolic hormones released into your system Metabolic hormones will actually cause you to lose weight, as well as muscle mass.

The muscles used in running will strengthen, but they will not build - at least not to the extent that a body builder would like to see.

So to strengthen your leg muscle's and avoid losing muscle don't run for more than 30 minutes to limit the amount of metabolic hormones that are released. Shortly after your run, consume a protein shake or bar and some carbohydrates to release the all important muscle building nutrients and counteract the metabolic effect.

Good diet to lose weight and build muscle?

Building muscle whilst losing weight at the same time is very difficult, it requires a good balance of calorie control and weight training. You need to maintain a calorie deficit of about 500, lower than that and your body probably won't be willing to put on muscle. So you need to calculate how many calories you're burning in a day, including all the exercise/physical activity you're doing, and subtract 500 from the amount, that is how many calories you should be eating. Doing this will allow you to lose 1lb of body fat a week.

Within this calorie limit, you need to be eating 177g of protein every day, this is vital, if you don't have a high protein intake, you're just gonna burn muscle tissue. Having protein every 3 hours helps, but isnt vital, but it is vital that you're getting protein for breakfast, before bed, before your workout, and immediately after your workout. Also, don't be afraid of healthy fats, you need them. It's carbohydrates you'll be mainly limiting, having most of them before and after your workout.

Here are some vital compound lifts for any muscle building routine:

Squats (works the entire body)
Deadlift (works mainly legs and back)
Bench Press (works mainly chest, shoulders, and triceps)
Overhead Press (works mainly shoulders, triceps, and chest)
Pull-ups/chin-ups (works mainly back and biceps)

Here's a routine I recommend:

Monday
Squat 3x5
Bench press/Overhead press 3x5 (alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Overhead Press/bench press 3x5 (alternating)
Deadlift 1x5

Friday
Squat 3x5
Bench press/Overhead press 3x5 (alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

3x5 means 3 sets of 5 reps. Start with very light weight to learn proper form. Increase weight by 2-5kg on exercises each workout. Add 3 sets of abdominal exercises at the end of each workout if you like. When the weights get heavy, do progressively heavy warm-up sets to reach your working weight.

Protein to build lean muscle?

For any normal healthy adult with no special dietary considerations, protein supplements are a bad idea. Here’s why.

The idea that protein supplements will help build muscle (“bulk up”) is myth kept alive by faddists and supplement sellers. The body provides the protein required for building muscle by making it on demand, when it needs it. All you have to do is eat a balanced diet (including meat, eggs, and milk if possible) and you will get the essential amino acids (protein building blocks) the body needs to build muscle. Taking a protein supplement in addition to a balanced diet will only cost money, add unneeded calories to your diet, be mostly wasted through excretion, and not do as much to suppress your appetite as a nutritious snack.

When working out to build muscle, you must break down muscle tissue which will be replaced later to create a stronger muscle. The replacement takes place over the 2-4 day recovery period which follows the workout. That is when the new muscle tissue is added and the protein is needed. Because the body does not store excess protein as it does fats, drinking a protein shake or taking supplements before or after a workout makes no sense because that is NOT when your body needs it. And, that is just one more reason why dumping protein into your system at one time makes no sense. The best way to get your RDA of protein is through a normal, balanced diet of nutritious foods, not supplements.

The average person only needs about 60-80 grams of protein per day. That's about the amount of protein available from two or three chicken breasts. You will easily get that amount of protein from a nutritious and balanced diet. And, when you're eating real food, you'll also get the benefit of other nutrients and a digestive process which will help curb your appetite for a longer period of time.

Protein supplements have become a staple of the fitness craze for the past 20-30 years. The supplement industry is huge, powerful, and influential. Supplements are poorly regulated in the US and do not have to meet the stringent standards of read food and drug products set forth by the FDA. And, there are so many scam supplements on the market, the FTC can't keep up with them. Supplement makers don't have to tell you what's in their product or how much or what the quality is. In the past decade many protein supplement producers have been suspect for buying protein from off-shore bulk producers which have contained a variety of toxins including heavy metals, pesticides, etc. For these and other reasons, supplements in general are best avoided. The only supplement you should take is a high quality daily vitamin/mineral pill unless recommended by your health care professional.

Google “protein supplement” and you’ll see a wide variety of commercial products all trying to keep the myth alive with a lot of expensive advertising and silly names like “Muscle Max” or “Mega Muscle”. These products combined with public ignorance, vanity, and the desire for an easy way to look great provide a major source of revenue for a powerful and poorly regulated supplement industry. But Google “protein supplement myth” and you’ll see websites telling you what a bad idea protein supplements are. But, because supplement makers are clever and know this, you’ll also find propaganda supporting protein supplements under “protein myths”. So, how do you know who to believe?

If you want the truth about protein supplements, forget all the junk info on the internet and people who have something to gain and go to the people who have nothing to gain and know the most…the NIH. The National Institute for Health is the US government’s best effort to promote good information for your health.

Tips for building muscle?

There are 2 components to muscle building - lifting, and diet.
For lifting, to build muscle, you need to build strength. This means lifting heavy weights for a low number of reps. Go Google "Stronglifts 5x5", I highly recommend it as a beginner lifting program. You can learn a lot about proper form and lifting in general from the website, and if you stick with the program as it is written you will notice a difference fairly quickly. The plan is aimed at cutting out many of the activities that don't actually benefit you, things that people tend to do in the weight room but don't understand why they do them.

Your diet must be healthy, balanced, and have enough of everything. The dietary component isn't about protein. Your body can only use so much protein, no matter how hard you are lifting. But working out regularly burns a good deal of energy during workouts, boosts your metabolism between workouts (burning even more energy), and consumes other resources in greater amounts as well (vitamins, minerals). When trying to gain muscle, you have to increase all components of your diet.

Supplements are not needed until you are much stronger, and even then you may never need them if you eat healthy and work hard in the gym.

Building muscle mass?

You should do weight lifting, but it depends on what type of muscles you want.

If you want big bulky manly muscles then every time you weight lift you have to do a lot of sets with a little bit of reps with higher weight than you would be comfortable with. For example, lets say you are doing bicep curls and you are curling 50 lbs (and its a little heavy for you). You are trying to build muscle mass so you would do 10 curls 5 times. Do this from 4 to 6 days a week, and each week add some more weight.

If you want toned muscles then you would do a little bit of sets with a lot of reps and weight that you are comfortable with. For example if you are doing bicep curls and you are trying to tone your biceps then you have the weight that is comfortable for lifting and you would 20 curls 3 times. Each week add a little more weight, reps, and sets. Do this 4-6 times a week.

After your done working out then eat protein. Protein bars are always helpful, and steak, chicken, pork, anything with meat.

How fast muscle builds?

It's about how much muscle can you build and the answer isn't just so straight forward or simple.

Consider the following: The average man has between 30% to as much as 60% of his lean body mass as actual muscle. The average women has between 25% to 50% of her lean body mass as actual muscle.

Muscular growth is rarely a liner process and tends to come in a series of cycles.

"You cannot calculate your actual muscle gain, short of having a biopsy." - Jeremy Likeness, Certified Personal Trainer and Body Transformation Expert

That means that no matter what you eat, how hard you train or what supplements you take, muscle growth will never come at a predicable steady rate. This makes those 10-12 pounds of muscle a year for a natural bodybuilder a myth along with any other hard numbers telling you how much actual muscle to expect or any references to the actual rate of growth.

Here's just a short list of the things that can influence your muscle growth:

holidays
injuries
illness
nutrition
training
sleep
medications
complications called "life"
and more...

By the way...

Some people are genetically predisposed at packing on lean body mass and can just look at a weight and gain muscle (you know those people right?). Others have to work like the dickens to just gain an ounce of muscle and their rate of growth is slower.

Researchers from the Netherlands, Van Etten, L.M., Verstappen, F.T., & Westerterp, K.R. studied the effect of body build on weight-training-induced adaptations in body composition and muscular strength. Medicine and Science in Sports and Exercise, 26, 515-521. In the study they found that men with a "solid" build gained more muscle than men with a "slender" build following a 12-week weight-training program .

Although fat-free mass increased in both groups, the slender guys gained only 0.7 pounds (0.3 kilograms) versus 3.5 pounds (1.6 kilograms) in the solid group. My point is...

The nearer you get to your muscular genetic potential, the slower the gains will be. This is known by exercise professionals as the ceiling of adaptation. The longer you've been training, the slower your gains will be. Somebody like me who's been training for 17 years will gain less muscle mass than a new trainer who's just started out in the first 6 weeks.

So what does this mean to you?

That being said, based on the consensus of the available studies, the average trainee can gain roughly 2-4% of their initial weight in the form of muscle after 6 weeks of regular resistance exercise. These figures are based on the results of studies using trained subjects with a body fat percentage of 10-15%. Extremely lean or obese individuals would be hard to predict.

None of the studies I could find made reference to a female's ability to build muscle so my best guess is about half of the male studies but I can't prove that as there's no research to fall back on. Let's face it...

How much muscle can I gain is not a linear approach. You won't keep growing at the same rate forever. In fact, the studies that do reference muscle growth were only on male trainees in the first 6 weeks of training. That seems somewhat predictable but after those 6 weeks, you need to know what to expect and it's not going to be the same number week after week or year after year.

Over the course of a year, it's rare for people to add more than 25 lbs of muscle but it's very possible for them to add more than 25 lbs of lean body mass. Lean body mass defined as a combination of anything that is not fat. And that's why...

Increasing your lean body mass is something you can track and calculate and should be your focal point to determine your progression. How much muscle you build in a given time period is not because it's not a linear process and it can't realistically be determined short of a biopsy.

"A beginner on a decent training and nutrition program might be able to gain 25 pounds of muscle in their first year of training. In year two, we can cut that number in half, giving you a gain of 10-12 pounds. In year three, the gains will be halved again, giving you 5-6 pounds of new muscle." - Christin Finn

If you are gaining more lean body mass that is generally a positive because you are gaining more muscle than fat. For most weight-gainers, .5 pounds per week would be an even more realistic goal as they reach their genetic limit. Frankly...

Staying focused on your goal by training intensely, eating consistency and engaging in proper recovery are things you can control and will result in your optimization of lean body mass.

Remember that gaining muscle is a long-term project. If you're dedicated and consistent in your efforts, you will not be disappointed.

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.

Muscle building deit

Eat whole foods 90% of the time. Check my StrongLifts Diet. Proteins. Meat, poultry, fish, eggs, milk, ... Carbs.

Brown rice, oats, whole grain pasta, quinoa, ... Veggies. Spinach, broccoli, tomato, salad, carrot, ... Fruits. Banana, orange, apple, pineapple, peers, ... Fats. Olive oil, fish oil, real butter, nuts, flax seeds, ... 8. Eat More. Training is more important than diet for muscle building. But you do need to give your body the food it needs for optimal recovery.

 Most guys don't eat enough, you got to eat more to build muscle. Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast. Try these 7 breakfast recipes. Eat Post Workout. Get proteins and carbohydrates post workout to help muscle recovery and replenish your energy stores. Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.

Eat BW in lbs x 18kcal. Track your daily calorie intake using Fit Day. You need at least your body-weight in lbs x 18kcal to maintain weight. 9. Gain Weight. You'll never look muscular weighing 140lbs at 6". No matter how much training you do. Check the guide on how to gain weight for skinny guys. Here's the most important part. Eat Calorie Dense Foods.

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.