3 Best Abdominal Exercises to Lose Belly Fat and Get Rid of Love Handles

In a previous post, I blog about how to lose love handles and belly fat. If you missed it, you can read it here in more details.

Click the link => http://www.beyondfitnesssolutions.com/beyondfitness/2011/11/weight-loss/how-to-get-rid-of-love-handles-and-belly-fat/

In this post, I'm describing in more details the 3 best exercises and their variations to help you tighten your abdominal muscles and shrink your mid section, followed by a workout video demo.

These 3 variations work the same muscle groups targeting abs and obliques with varying levels of challenge due to gravity, support or position.

Hanging Leg Raise: Hold on to pullup bar or a pair of arm straps. The easier version is to bring your knees in and upward towards your chest. The more challenging version is to keep your legs straight but knees slightly bent. Raise your legs up towards your chest. This exercise focuses more on the lower abdominal muscles. The key is keep momentum out of your hip flexors and focus on contracting your lower abs as you raise your legs and/or knees.

Hanging Leg Oblique Twist: The same basics as hanging leg raise. The difference is after you raise your knees or legs upward, immediately twist and turn to one side. This exercise focuses on your oblique muscles.

Decline Bench Abs Curl: Similar exercise to hanging leg raise working more on the lower abdominal muscles. Your shoulder and back are supported by a decline. It's a bit easier. You can keep your knees bent (easier version) or keep your legs straight but knees slightly bent.

Decline Bench Oblique Twist: Similar exercise. As you raise your knees and legs upward, twist and turn to one side.

Weighted Cable Crunch: Usually done in kneeling position. Hold on to a straight bar or a rope with your hands by our head over a cable machine with proper weight. Keep your hands by your head/ears. Do not use your hands to curl the weight. Use your abdominal muscles to curl and move the weight downward towards the floor.

Weight Cable Oblique Twist: similarly, as you curl the weight downward towards the floor. Twist and turn to one side to work on your oblique muscles.

Watch the workout video demo for losing love handles and back fat

http://www.youtube.com/watch?v=p7Q3hWnmbuU

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How to Burn 1000 Calories in Every Workout Without Dieting

Discover How You Can Burn MORE Than
1,000 Calories EVERY Workout, Diet Only Three Days Each Week, And Consistently Melt Away Up to FIVE Pounds Of Pure Fat Every 7 Days...

I want you to imagine yourself burning MORE than 1,000 Calories EVERY workout, feeling (and looking) absolutely incredible each and every day, and consistently stripping away up to FIVE pounds of PURE fat week, after week...after week...

Now how does that sound to you?

Exactly.

You see, the truth is you can burn a whopping THOUSAND calories EVERY workout, and you can look and feel your best while rapidly losing fat...but before we get in to how, you first you need to understand exactly why you're NOT:

Essentially, the entire structure of the 1,000 Calorie Challenge program was specifically designed to progress you along the calorie continuum as fast as humanly possible so that in a matter of just a few short weeks you’ll be performing full-blown 1,000 calorie workouts that burn massive calories and lead to massive fat loss.

My fitness colleagues Arnel and Joel discovered a R-Quattro™ technology that is a major contributor to making that possible.

With R-Quattro™ they strategically manipulate four training variables to tackle progressive overload from four unique angles.

1. Reps – the number of repetitions performed for each exercise
2. Resistance – the load used for each exercise
3. Rest – the length of rest periods between exercises and rounds
4. Rounds – the number of times a circuit of exercises is completed

The end result is the fastest possible progression toward the 1,000 calorie goal, and a heaping helping of fat loss results with each and every workout to boot.

Here's a quick rundown of how R-Quattro™ is implemented in to the weekly set-up of the 1,000 Calorie Challenge program:

Monday: Baseline workout
Wednesday: Reps and Resistance are increased
Friday: Rest decreases, Rounds are increased

The first workout is always the baseline. Then every workout (Workout 2 and 3 of each week) thereafter gets even more challenging (and subsequently burns more calories and fat) by manipulating R-Quattro™.

But let me warn you, if you are LAZY and are simply looking for a "magic bullet" solution, this is not the program for you.

The simple fact of the matter is this: the 1,000 Calorie Challenge is NOT a "quick fix." It's a SMART fix to a very complex problem that consequently yields the fastest fat loss imaginable.

Oh, and did we mention that you'll probably even GAIN a couple pounds of firm, calorie-burning lean muscle while you lose fat at record speed? That's unheard of. But the reality is that we've had clients do it over and over again with this program.

At the same time, we want to make sure we're being very clear: make no mistake, this program takes work, and if you're one of these people who simply can't fully dedicate 8 short weeks to radically changing their body—a change that you will be able to enjoy for the rest of your LIFE—then please, do not invest in this system.

But for those of you who are serious, those who are ready to put for the effort, the 1,000 Calorie Challenge will absolutely yield faster fat loss than anything else you've ever experienced—GUARANTEED.

Check it out and take the 1000 calorie challenge =>

http://tinyurl.com/3ddsorr

Morris County Personal Trainer in Morris County NJ Carey Yang Shows 5 Ways to Burn Off Fat Cells

Morris County NJ's top fat loss expert and celebrity personal trainer Carey Yang discusses how to lose body fat and shrink fat cells to get in shape.


For millions of frustrated Americans trying to lose weight, reduce body fat and get in shape, summer time could be worst season to hide their poor body shape.

"Unfortunately, you don’t really “burn” or “lose” the fat cells. But you can “shrink” the fat cells," says Carey Yang, a fat loss expert and celebrity personal trainer in Morris County, NJ.

Yang is the owner and master trainer at Beyond Fitness Solutions, LLC – a leading in-home personal training company serving clients in Morris, Sussex, Passaic, Essex and Somerset County areas in Northern New Jersey.

The bad news is that fat cells can increase both in size (hypertrophy) and in number (hyperplasia). But you as a human being can only increase muscle (fiber) size, but not number. That’s a disadvantage!

"When you “lose” body fat, the fat cells don’t go anywhere. The fat cells stays right where they were before, under the skin and on top of the your muscles. In fact you just “empty out” or “shrink” the fat cells," Yang says.

Fat is stored inside the fat cells. The fat is not burned right there in the fat cells, it must be liberated from the fat cells through somewhat complex hormonal and biochemical pathways. Fat cell releases its contents (triaglycerol) into the bloodstream as free fatty acids. They are then transported through the blood to the tissues where the energy is needed.

Yang adds, "an infant usually has about 5 to 6 billion fat cells. This number increases during early childhood and puberty, and a healthy adult with normal body composition has about 25 to 30 billion fat cells."

Now here’s the ugly part. A typical overweight adult has around 75 billion fat cells. In the case of severe obesity, this number can be as high as 250 to 300 billion!

The average size (weight) of an adult fat cell is about 0.6 micrograms, ranging from 0.2 micograms to 0.9 micrograms. An overweight person’s fat cells can be up to three times larger than a person with ideal body composition.

"Sounds depressing!? What can you do to shrink those fat cells?" Yang says. "Learn the following take-home fat lessons:"

1. Calories count! The signal that triggers your body to release adipose from fat cells is an energy deficit… you have to burn more than you eat.

2. Cut calories conservatively. Starving yourself may cause quick weightloss at first, but never works long term because it actually decreases the activity of fat burning enzymes that release fat from the cells. to avoid this “starvation mode” use exercise to burn the fat, not very low calorie crash diets.

3. Get control of your weight now. If you are gaining weight, and especially if your weight is climbing upwards out of control, make a decision to stop right now. Your fat cells might be multiplying, making it more difficult to get lean in the future. now is the time!

4. If you’ve already lost weight, you must be forever diligent. Your fat cells are not gone, they have merely “shrunk” or “emptied out.” Fitness is not a 12 week program, its a lifestyle.

5. To stay lean you have to eat clean and stay active.

Genetics are only a minor factor. You may not have control over how many fat cells you were born with, but you do control the major factors that determine how much fat you store: lifestyle, exercise, nutrition, mental attitude.



About C. Carey Yang and Beyond Fitness Solutions, LLC

C. Carey Yang, Your Dream Body WorkoutXpertTM, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body BlueprintTM Fitness Makeover System.

Yang is an AFAA-Certified Biggest Loser® Pro Fitness Professional and NESTA-Certified Kung-Fu Fitness Instructor.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.

Burn 321 Calories Quick

Summer is right here now. It's hot and steamy!

Now you can't hide inside your baggy clothes like in winter time.

If you want to lose weight and shed body fat, there’s simply no way aound it. You absolutely must create some sort of caloric deficit. In the end you must burn more calories than you consume.

You have different options of cutting 300 calories. How you do it has far-reaching effect on your body.

There are many different ways of creating a calorie deficit. Some are more effective and efficient than others.

Option #1: Skip a meal

If you want to create an additional 300 calorie deficit a day, you could simply skip your morning bagel. If you skip the cream cheese, you could save 500 calories. (For the record, I'm not anti-bagel.)

Option #2: Walk an hour on the treadmill

You could walk for an hour on the treadmill to create the same 300 calorie deficit.

Option #3: Do 15 minutes of high intensity interval training workout

You could do a 15 minute high intensity interval training workout and create the same 300 calorie deficit.

Now here’s where things get a little more complicated than the numbers suggest.

In all three options, you are essentially creating an additional 300 calorie deficit a day. But not all calories are created equal. Two thumbs down on Option #1 and Option #2. Option#3 thump them all if you can do it.

Why?

Well, first, let’s say that you decide to create your caloric deficit solely by eliminating calories in your diet. This will only result in some nasty hormonal consequences, slowing down your metabolism . Your body will balance out the very deficit you are trying to create.

There are several issues for Option #2. Spending 60 minutes to burn 300 calories? That’s a long time to invest to burn less than a tenth of a single pound of fat. If you want to burn a pound of fat, you’d have to walk for close to 15 hours.

Who has the time?

Not for me.

The second problem with Option #2 is that there is virtually no so-called “afterburn” effect. Once the walking session is over, your calorie burnig–metabolism goes back on it's initial setpoint.

For Option #3, you’re investing much, much less time, but have the added benefit of the “afterburn” or elevated metabolism for the entire day and can last another day or two after the workout.

Which brings me to the question — how do you want to burn your calories?

Do you try to “diet” your pounds away?

Are you hoping to walk away 5, 10, or even 20 lbs? That will probably take you a few years (of walking).

Or have you embraced the power of intense exercise?

Granted, when you're starting up a fitness program, you're not likely to get right to high intensity training. Start slow yet consistently. Gradually increase the frequency, intensity and duration of your training and workout.

My friend, the choice is yours.

Celebrity Fitness Trainer Carey Yang Offers 9 Simple Tricks to Cut 500 Calories

Follow these 9 simple calorie-blasting or calorie-saving strategies offered by celebrity fitness trainer Carey Yang based in Denville, Morris County, New Jersey to help you lose weight and burn more fat all day long. Yang is the president, owner and master trainer of Beyond Fitness Solutions, LLC.

Breakfast
Swap your bagel for an English muffin to slash 220 calories, a glass of whole milk for skim to save 70 calories, and a three-egg omelet for one egg and two egg whites, or pork sausage for turkey sausage to cut about 125 calories each.

Lunch
Try wearing a pedometer to measure out 10,000 steps a day or about 5 miles. You’ll automatically burn 500 calories without even hitting the gym.

Dinner
Rather than depriving yourself of food to drop pounds, simply use smaller plates. If you shrink the size of your dishes by a quarter, such as going from a 12-inch plate to a 9-inch plate, you’ll cut 500 calories without feeling deprived.

Dessert
Save up to 400 calories by making grilled fruit kebabs. Slice one peach and one small banana into quarters, thread four pieces fruit each onto two skewers, and brush with one tbsp honey each. Grill each side for about 4 minutes, or until flesh is tender but still firm. Sprinkle on cinnamon. Or, if you want to have your cake, cut a thin slice of pound cake, layer on berries and top with light whipped cream for a decadent-tasting dessert for less than 150 calories.

Dining Out
Before you head to a chain restaurant, check out the nutrition information on its web site. You’ll be able to make smarter meal choices. Instead of having Chili’s Steak and Portobello Fajitas for 1130 calories, you can choose Chili’s Classic Chicken Fajitas for just 360 calories—a savings of almost 800!

At Work
You can burn up to an extra 500 calories a day without doing a lot of activity simply by standing rather than sitting,. It can make the difference between burning 120 calories an hour versus 60 calories. If you can’t get away from your desk, try standing to make a phone call or read a report. Even shutting your office door to squeeze in 5 minutes of pushups or jumping jacks can burn another 50 calories.

Watching TV
Do some exercise during commercial break such as jumping rope or jogging in place. It burns about 10 calories a minute. If you watch an hour of TV a night and add cardio moves during the 10 commercial breaks that typically air, you could blast up to 300 extra calories without missing your favorite shows.

On Weekends
It's good to sleep in on weekends. Studies show people who get less than 6 hours of sleep eat up to 300 calories more during the day because a lack of sleep triggers the production of the hunger hormone, grehlin. Each extra hour of sleep could save you 100 calories. So don’t set your alarm on Saturday, and if you snooze, you lose.

During Workout
You can burn up to an additional 250 calories in a half-hour, or 500 in an hour, by incorporating intervals versus exercising at the same pace Whether you’re swimming laps, running, riding a stationary bike, or using the treadmill, you can increase the calorie burn by picking up the pace to the point where you are so out of breath that you can’t even talk for 30 seconds, then slow down for one and half minutes to recover.