Fastest Way To Lose Belly Fat For Women: Make Permanent Changes

The fastest way to lose belly fat for women is to modify your diet and do the combination
of cardio and strength training exercises that make you lose weight all over.  That’s
because fat gets stored in the tummy first and the stomach is the last place it comes off.
Women who are otherwise fit all over may feel a little self conscious in a bikini.  So, the
fastest way to lose belly fat is to realize that you’ve got to get into perfect shape.

You’re developing a lifestyle, not going on a temporary diet

There is no one specific exercise that will make you lose your stomach if you are 20 pounds
overweight.  Sit ups and crunches will help strengthen the muscles in the area, but do
nothing to burn the fat.  And, belly fat is, at its core, fat. The only way to lose fat is
to eat fewer calories than you burn.

One element in the fastest way to lose belly fat is to come up with a healthy eating plan.
This is an eating plan for life, not some temporary or fad diet.  When you "yo-yo" in
weight, you actually compound the stomach fat problem because you lose weight in other
areas but you put it back on in the stomach area first.  So making a change in your diet on
a permanent basis is key.

It's not just calories...it's what kind of calories

Your diet needs to be concerned not only with the total number of calories but the kinds of
calories.  You need to take in at least 1 gram of protein per day for every pound you
weigh.  You also need some fat in your diet.  A diet of 30:20:50 in the ratio protein, fat,
and carbohydrates makes a lot of sense for an overweight woman who wants the fastest 
way to lose belly fat.  Fish oils are the best kind of fat for this purpose.

Eating right

Whole grains and monounsaturated fatty acids (MUFAs) help dieters lose twice the belly fat
of dieters who don't include these in their diets. Whole grains can be found in cereals, bread,
quinoa, and rice. MUFAs can be found in avocaco, olive oil. nuts, and even dark chocolate.

Physical Exercise is also key

Next up is your training program.  The fastest way to lose belly fat is by doing both
weight training and cardio exercises.  A study of overweight women showed that women who
alternated between cardio and strength training every other day lost significantly more fat
in their stomachs than women who relied on aerobics alone. 

The best way to do aerobic exercise is high intensity interval training.  This is where you
do a two minute burst of activity at the most intense level you are capable of doing
followed by three minutes of moderate activity.  Repeat the cycle.

Track your training

You will also want to track your progress.  Not only will you be encouraged to see your
belly fat decreasing, but if you stall or go up, you will be able to correct the problem
quickly.  It is a good idea to take your body fat measurements every two weeks.

In closing...

The fastest way to lose belly fat is to develop good lifestyle habits consisting of a
balanced diet of largely unprocessed foods and a legitimate exercise regimen.  Once the
extra weight is lost, the belly fat will come off.

For a lot more guidance and direction, work with Mike Geary at Truth About Abs.



Valeo HW5 5-Pound Neoprene Hand Weights

8 Dieting Tips to Lose Belly Fat

Looking for a diet to lose belly fat? Do you want six pack abs? Here's some tips for
your flat abs diet.

1) Make sure you are getting enough fiber in your diet. Fiber comes only from plant
sources. To lose belly fat, make sure your eat fresh fruits, vegetables and whole
grains.  Stay away from processed foods as they take much of the fiber out of foods. If
you're going to eat a potato, make sure you eat the skin, too. The potato (with skin)
has about 3.8 grams of fiber. But, if you eat scalloped potatoes from the box, you will
get less than 1 gram of fiber plus more crap in the form of preservatives that just are
not good for your body. For a six-pack abs diet, consume 25 grams of fiber a day.

2) You need carbohydrates for energy so balance your carbs, don't eliminate them. At the
same time, you don't want to have too many carbs as they break down into glucose which
further breaks down into fat. You should have 45 to 65 percent of your daily calories in
carbs to lose belly fat.

3) Proteins are important when trying to lose belly fat. Protein consumption should make
up between 15 and 20 percent of your calories. Protein is needed to build lean muscle
mass.

4) Fat consumption is important as well. Unsaturated fats are essential to the body but
only in small quantities.  They include polyunsaturated oils and monounsaturated fats.
Unsaturated fats are found in vegetable oils, nuts, and oily fish. Fats from all sources
should not make up more than 25 percent of your daily diet.

5) Drink plenty of water. Many mistakenly believe you will get bloated if you drink a
lot of water. Between perspiration and urination, you will burn off all the water you
drink and it will take with it the sodium that actually causes you to bloat.

6) Sodium consumption is another thing you must watch if you want six pack abs. For your
body to function, you only need about 500 mg. of sodium a day. The American Heart
Association recommends capping sodium intake at 2400 mg. a day. Unfortunately, most
Americans get between 3000 and 6000 mg. a day which is too much. The problem comes not
from shaking salt onto food, it comes from consuming too much processed foods which use
salt for taste and shelf stability.  As with fiber, a flat stomach diet relies on fresh,
unprocessed foods.

7) To lose belly fat you must also lose (or seriously reduce) "fizzy" or carbonated
drinks like soda.  When you drink pop or spritzers the carbon dioxide trapped in the
bubbles creates gas which increases bloating.  This reduces the speed at which your
stomach empties.

8) The last and probably most important tip is to reduce stress. Stress causes the
hormone cortisol to act up...and cortisol causes belly fat to increase because it causes
fat deposits around the organs in your abdomen. Of course, your exercise regime is
important to attain six pack abs and is a great stress reliever. Remember these tips
when you lose belly fat.

And remember, where your heads at is more important than your diet or exercise regime.



The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

Lose Belly Fat to Save Your Life

You know, the vast majority of people have excess belly fat? Most people know their
belly fat is ugly, covers up their abs from being seen, and they are self conscious
about showing off. They know they need to lose belly fat but don't know how.

What they don't understand is that excess abdominal fat is not only ugly, it's downright
dangerous and a risk factor to their health.  Research has proven that while it's
unhealthy to have fat throughout your body, it's particularly dangerous to have excess
abdominal fat.

Two Types of Fat

The type of fat you have in your abdominal area is called subcutaneous fat. It keeps
your abs from being visible as it lies right below the skin and on top of the abdominal
muscles.

The second type of fat, visceral fat, lies deeper in the abdomen beneath your muscles
and around your organs. Visceral fat plays a role in giving some men that "beer belly"
that protrudes excessively but feels hard if you push on it.

Both subcutaneous fat and visceral fat in the belly area are serious health risk
factors. Scientific research has shown excessive visceral fat is more dangerous than
subcutaneous fat.  Health risk factors include an increased risk for: developing heart
disease, stroke, sleep apnea, diabetes, high blood pressure, various forms of cancer and
other degenerative diseases. For example, higher levels of C-reactive protein (CRP), and
indicator of inflammation that can lead to heart disease has been associated with excess
belly fat. 

Visceral fat is particularly dangerous because, in part, it releases more inflammatory
molecules into your system on a consistent basis.

Reducing your abdominal fat should be one of your top priorities if you care about the
quality of your life and your loved ones. A side effect of losing belly fat is that your
stomach will flatten out. You will be able to see those six pack abs if you lose enough.

So how do you lose belly fat?

There are lots of "miracle" fat loss products, but is there a REAL solution?

First realize there is NO quick fix solution. No pills or supplements of any sorts will
help you lose belly fat. The gimmicky ab rockers, rollers and belts will not help get
ride of abdominal fat because you can't "spot reduce" your stomach flat.

The only way to lose belly fat and keep it off for good is by combining a sound,
nutritious diet full of unprocessed natual foods with a strategic excerise program that
stimulates the necesary hormonal and metabolic response in your body.

A study was done with a diet-only group and a diet and exercise group. Both groups made
good progress but the diet-only group lost significantly less abdominal fat than the
group participating in diet and exercise.

Not just any exercise routine is effective to lose belly fat. Most people do typical
boring cardio routines which some experts say are ineffective. They'll throw in a little
body-part weight training and pump away with crunches and side bends. They think they're
doing something to reduce their abdominal fat. They get discouraged after weeks and
months of this routine.

Learn the truth about losing belly fat

Remember meeting Mike Geary yesterday? Well, he is a Certified Nutrition Specialist
and Certified Personal Trainer (with a Bachelor of Science degree) and through years
of work and testing, he has developed an entire solution...nutritional strategies, training
sequences, and exercise combinations...for this problem.

The point of this whole program is NOT abdominal exercises...but showing you the best
ways to lose belly fat so you can be finished with all the dangerous health risks as
well as get a flatter, more defined midsection.

Follow the guidelines and you will lose belly fat that's been "hanging" around for
years. This is a proven system that works for people all over the world. If you apply
the strategies, the results will happen.

If you're really serious about taking charge of your health and losing belly
fat, The Truth About Six Pack Abs is probably for you. Most people fail
in their fitness efforts, even though they have good intentions, because they don't
see any progress and slip back into the old habits that made them the way
they are. With Truth About Six Pack Abs you will lose all over, but especially
lose belly fat. With lifestyle changes, you'll have a flat stomach for good! 


Want to test drive something to see how the Mike explains things? Get his book
Training & Nutrition: Insider Secrets for a Lean Body. In this book he details 27
metabolism-boosting secrets that you can use to strip off ugly body fat faster and 
easier. Get your copy by clicking on the link above. 

Here's what you do with your leftover turkey.

And remember, where your head's at is more important than your workout.

Solution for Leftover Turkey to Help Lose Belly Fat

Today I want to introduce you to Mike Geary, owner of  TruthAboutAbs.com. His internationally best selling e-book, The Truth About Six Pack Abs, is the #1 ranked abdominals e-book in the world with 276,000 readers in 163 countries. If you're serious about losing belly fat, your need to check this dude out.

Mike has a great recipe using leftover turkey that is still healthy and will not hinder your efforts to lose belly fat.  Here it is:

Geary's Healthy Turkey-Bean Concoction Recipe (makes about 4-5 servings)

• 1-lb of fresh shredded turkey breast
• One 16-20 oz. can of baked beans (yes, this has sugar, but is also balanced by high fiber and protein in this recipe)
• 1 large tomato diced (or 1 can crushed tomatoes)
• 2 Tbsp extra virgin olive oil
• A couple cloves fresh diced garlic (or a tablespoon or so of crushed garlic from the jar)
• 1 large vidalia onion diced
• 2 red peppers diced

In a large pot, mix the olive oil, diced tomatoes, onions, peppers, and garlic together until it starts simmering and allow to cook for a few minutes. Then add in the shredded turkey and can of baked beans and simmer for a few more minutes. That's it... Simple, and maybe sounds a little weird, but I couldn't believe how delicious it was! Plus, it has a great mix of healthy carbs, protein, and fat, as well as a good dose of antioxidants, vitamins, and minerals.

Thanks to Mike Geary for the great recipe.   This will solve the problem of left-over turkey and keep you focused on attaining your six pack abs.  Don't forget your workout...but the most important thing is to have your head right.

3 Motivational Tips to Lose Belly Fat for Six Pack Abs

Can you see yourself walking down the street at your favorite location looking and
feeling great?  Or as you stroll down the beach, you notice people glance over their
shoulders to admire your beautiful six pack abs? You're feeling so confident in yourself
that your vacation seems perfect like a dream.  You pinch yourself and realize that you
have arrived. 

Everyone in this green earth would love to have ripped abs and be fully healthy.  Can
everyone lose belly fat?  Because we were created for excellence, yes, anything is
possible.  Although some may find it difficult to reach personal goals, anything is
possible but you must have an optimistic and positive outlook on life.

You can begin your day very positive, but by the end of the day, if you are not fully
focused on your objective and constantly thinking of your aspirations, you can be a
victim of procrastination.  We as humans tend to enjoy the path of least resistance. We
justify our excuses and have procrastinations of our objectives.  Nobody said that being
disciplined was easy.  Here are some examples of things we tell ourselves unconsciously,
that keeps us from hitting our goals: "I would love to workout, but I don't want to be sore
for tomorrow's barbeque," or "I will have a free day this weekend therefore I will stuff
my face with cookies and milk," and "I love the gym, I just don't have time to go anymore."

The interesting thing is that we make ourselves believe such things when in reality it
is just bogus.  The secret to success is not overworking but being in control of your
thinking and outlook in life.  Whether you are looking to lose a few pounds or attain
six pack abs, please don't, under any circumstances, let yourself use any excuses.  Here
are some helpful tips that will aid you in getting back on track when you feel you are
buying your excuses:

1)  Always tell your friends and family about your goals.
If your goal is to tone up and lose belly fat, let them know.  Telling your acquaintances
about your goals is great.  Some will take you seriously and some won't...but the
reasoning behind this is that they can help you get back on track.  When you are
genuine with people, they respect that and are usually willing to help you out. 

2)  Set goals with a partner or friend. 
Often, having a workout partner or a dieting buddy will make things better for everyone.
Besides a little competition, encouragement from a workout partner makes a huge
difference when you are working toward six pack abs. Pick someone that you enjoy being
with and someone that you know will help you when you feel a bit down on yourself. 
Friends are incredible at picking you up and making you feel great.

3) Write down your aspirations and visions. 
Get a notepad and jot down all of your goals and aspirations.  On a piece of paper make
a line down the middle.  On one side have your "goals" and the other have "aspirations,"
For example, Goal #1-Lose 10 pounds this month. Aspiration #1-Lose 10 pounds so I can
buy a new pair of jeans, and so on.  Make sure they are very detailed and also try to make
them very personable.  Soon you will develop the mental alterations that, subconciously,
will change your life forever. Additionally, take note of the times you are at your lowest in
energy and pull out your sheet and read those out loud.  Might sound kind of weird but
it works.  Professional athletes do it everyday.  Why not you?

Getting in top shape and losing belly fat is harder than it looks.  It takes discipline
and full commitment. Its' rewards are priceless; the amount of confidence you get when
you are watched is amazing. Stay focused, stay in the fight and we will see you on the
beaches of the world sporting your six pack abs.

And remember, what you eat and where your head's at are MORE important than the workouts.  Please comment below and let me know your feelings and thoughts.  They are important!


Check out: 

Cap Barbell Neoprene Dumbbell Set with Rack

Want to Lose Belly Fat? These Are Not Your Typical Workouts

Usually when you hear someone talk about the best exercises for achieving six pack
abs, the first one out of their mouth is crunches, usually followed by sit ups. 
You're going to learn a unique ab workout that doesn't do any of that.  This work out
is a metabolism-boosting high intensity workout for the entire body. Face it, you
can't "spot" lose belly fat.

This work out is in a tri-set format (similar to a super set but it alternates between
3 exercises).

1. Renegade Dumbbell Rows
Start in a push up position with hands on two dumbbells. Then, while steadying
yourself on your left arm, pull dumbbell in right hand up to chest. Bring the dumbbell
back to the floor and alternate with other arm. Do 3-4 sets of 8 reps.

2. Front Squats with Barbell
Front squats are similar to back squats - the only difference being you have the
barbell in front of the body in front squats. While keeping your elbows up and out,
cross your arms and hold the barbell on your chest by pushing with your hands. Do full
squat while holding barbell in front. Note: This takes practice at first and you may
need to consult a professional trainer to learn the form. Do 3-4 sets of 8 reps.

3. Mountain Climbers on Floor
Start in a push up position. Next, shuffle feet back and forth so knees are moving
under your chest then back out to starting position. Repeat between both feet. It's done
like you are climbing a mountain.  An advanced version would have you moving your
hands back and forth 8-10 inches at the same time as your feet.  Do in sets of 30
seconds each for 8 reps.

Rest about 30 seconds after finishing each exercise and before starting the next
exercise. 

Rest about 2 minutes after each "tri-set," before starting the next repetition.

This is the best way to lose belly fat. Doing these exercises on a regular basis will guarantee
flat abs.

Remember, what you eat and where your head's at are MORE important than the workouts.

Valeo MB10 10-Pound Medicine Ball

Six Pack Abs for Women?

Women often make a big deal about their physical appearance and are thus labeled vain
creatures.  There is nothing wrong with women wanting to look good.  The fact that you
are curious and searching to attain a good physical appearance makes you a health
oriented individual.  Six pack abs are not only for men; women are well-qualified to
strive for a curvaceous body and to lose belly fat. However, there are risks you need to
be aware of.

Women should be careful in "ripping their abs." Why?

Your health is precious and if it's degraded, the other conditions arising from that may
prevent you from living the best out of your life. While beginning an exercise routine
to lose belly fat is absolutely a brilliant idea, there are some downsides.  Utmost
caution should be practiced. Check out the details below.

Hormones may be affected in the process of intensely ripping abs. This is a negative
effect showing why some believe six pack abs are not for the female populace. They
believe the extremely low percentage of body fat is not good for body.

You may suffer from distraction that is created by the achievement of the goal. Your
striving for perfection, particularly something to do with your physical appearance,
could lead your self-esteem to being more sensitive. (Of course, just the loss of belly fat
could boost your self-esteem, at least temporarily.)

The Effects of Excessive Ab Exercise

If you are determined to lose belly fat to have flat abs, you must retain a body fat
percentage (look it up on Google) of less than 18%.  Some women must sustain less than 12%
body fat to keep their six pack abs. In order for the body to function properly, it must
have a certain amount of fat. For example, if you have a very low level of body fat,
hormones (particularly sex hormones) tend to get disrupted.  Excessive exercising could
eventually lead to dangerous health issues.

Amenorrhea is one of those health conditions that can be caused by low body fat.
Suffered by women, it develops when you keep intensely working out AFTER your body fat
percentage has plummeted. The symptoms include:

Cessation of the menstrual cycle
Tendency to stress fractures
Loss of bone density
Loss of fertility (the worst!)


Of course, if your self-image depends on those six pack abs, you will just have to face
the perceived risks. I say perceived because some believe you won't be affected if you
follow a healthy, balanced and adequate diet. The trade out of being proud of your new-
found body could very well be worth it.

Next time we will explore some basic workouts to start to on lose belly fat.