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Category: Exercises

Tips on Ways to Lose Belly Fat Quickly and Keep it Off

things that burn faBelly fat may not just be a health problem to you but it also looks bad and make your clothes look tight, hence making you uncomfortable. Having fats in the belly area can be very harmful to your health and is highly linked to diseases such as heart diseases and type 2 diabetes.

It is for these reasons that losing your belly fats is important, especially if you want to live a longer healthy life. So if you want to reduce the fats around your waistline, then you need to take the broad step and start to get rid of these excess fats that pose a great risk to your health.

For people looking to get rid of the excess belly fats quickly as well as keeping them off, below are the best tips on ways you can lose those belly fat quickly and keep them off once and for all.

Do Aerobic Exercise

This is one of the greatest and fastest way to get rid of the excess belly fats. In fact, doctors and nutritionist recommend that one should have regular exercise at least three times a week. Doing aerobic exercise will not only help you get rid of the belly fats but also help keep it off as well as improving your overall health. Aerobic exercises help in burning the excess fats and calories in the body.

During workout, these fats and calories are burned to produce energy hence resulting in a significant reduction of fats in the belly. However, it is important to know that how often and how much you exercise is essential for fat and calories burning. The more you exercise and the much time you take when exercising, the higher the amount of fats and calories you will be able to burn. This also translates to the time you will take to get rid of the belly fats. So, if you want to get rid of your belly fats faster and keep them off, hit the gym on a daily basis for a reasonable amount of time.how to lose belly fat naturally at home

Watch Your Diet

Your diet is the greatest single most contributor of fats in your belly. Often times, people don’t take into account what they eat and how it may affect their life. For instance, taking too much calories and carbs is very harmful to your health. Calories and carbs not only contribute to the accumulation of fats in your belly but also results in development of diseases such as cardiovascular diseases, high blood pressure, and diabetes among others.

To help loose and keep off belly fats, eat a few calories, fats, and carbs than your body needs just to ensure your maintain a healthy weight. Keep a food diary or use online food trackers or Apps that can help you monitor the amount of calories, fats, and carbs that you take.
Increase your protein and fiber intake because they decrease appetite and promote fullness hence reducing your chance of getting hungry quickly and rush into a fast food restaurant to take those snacks and junky foods that are harmful to your health.

Avoid Sugars and Sugar-Sweetened Drinks

Added sugar is very harmful to your health. In fact, research shows that it has adverse effect on metabolic health. When taken in large quantity, added sugar overwhelms the liver with fructose, forcing the liver to turn it into fats. Several studies have shown that the increased fats are then stored in the liver and belly, which leads to insulin resistance and several other metabolic problems. So, if you want to lose your belly fat and keep it off, avoid taking too much sugar and sweetened drinks.

Reduce Your Stress Levels

It sounds awkward but the truth is, stress can make you gain belly fat. So, how does stress contribute to the accumulation of fats in the belly? Stress triggers the adrenal glands to produce the stress hormone known as cortisol. According to studies, high levels of cortisol in the body increases the need to eat more and drive fats into the belly.
In fact, men and women who have large waist tend to secrete more cortisol in response to the stress they have regarding their body size and large waistline.

This increased cortisol further contributes to the addition of more fats in the belly. To help reduce belly fats due to stress, it is essential that you engage in recreational activities that will alleviate your less levels. Doing yoga or medication can also be a great way to relieve stress.

Add Apple Cider Vinegar to Your Diethow to lose belly fat in 3 weeks

They say an apple a day keeps the doctor away and this is true to apple cider vinegar. Apple cider vinegar has incredible health benefits including lowering the blood sugar levels. It has a compound known as acetic acid, which several studies has shown to help lower the storage of fats in the abdomen.

A study conducted on obese men showed that those who took a tablespoon of apple cider vinegar a day for a period of three months, lost about 1.4 cm from their waistline. This is an indication that apple cider vinegar is effective when it comes to reducing belly fats.
I hope that by going through this article, you have had an insight of the best tip on ways to loosen your belly fats quickly as well as keeping it off.

Treadmill Vs Track: Which One Is Better For Running

960watch-trackWhat are the similarities and differences between running on a treadmill and running out on the track? Is one less difficult than the other? These are common questions and in spite of the conflicting opinions, most workout specialists claim that running on the treadmill and running outside on tracks is roughly the same if a few adjustments are made on the treadmill to gain similar conditions as those on the track. According to them, there are some types of workout you can perform better on the treadmill than outside. In this article, we are going to look at the potential advantages and disadvantages of treadmill running and track running then make a comprehensive summary of which between the two is better.

Physiological differences between running on a treadmill and running outside.

The most important goal of any workout is the physiological demand of various body parts. When it comes to physiological demands, then it turns out that running on the treadmill is easier compared to running outside. This is because of the lack of air or rather wind resistance. This makes your oxygen consumption at a given pace on the treadmill to be lower compared to when you are running outside on the track. Fortunately, this effect can be adjusted on the treadmill by increase the running belt angle of inclination. However, this may not be effective in achieving the actual ground terrain due to difference mechanical preference of the manufactures.

Treadmill vs TrackIs treadmill running easier or harder compared to track running?

Running on the treadmill is much easier compared to running outside on the track for a number of reasons. One is that the treadmill belt helps in leg turnover, making it easy to run faster compared to when you are running on the track. Most runners, therefore, find there speed on the treadmill to be very high compared to their pace on the tracks. Another reason is that the hardening of soft tissues that occurs when you run on the track does not happen on the treadmill because the base on the treadmill offers more comfort than the road. Also, there are no weather conditions to deal with when running on the treadmill which is often indoors.


Running on the treadmill depends entirely on the availability of power and in a situation where there is power blackout, then treadmill running may inconvenience your workout plan. Running on the track, on the other hand, depends on your muscle power hence can never let you down unless you are extremely tired.

In conclusion, the treadmill has many advantages such as beating the weather conditions on a bad day and ease of running. However, the advantages of running outside on tracks outweigh the treadmill because the overall goal of running is to get physically fit over a short period of time by working out your muscles extra hard, something that can only be achieved when running on tracks. I can, therefore, say conclusively that running on the track is much better than running on the treadmill.

Tips on How to Hit the Gym If You Are a Shy Person

Tips on How to Hit the Gym If You Are a Shy PersonMost people do not like to hit the gym simply because they are shy to workout with strangers or just because they fear the presence of many people at ago. This is what we call shyness and it affects most gym beginners and ladies to be precise. Because of these thoughts, many have declined to sign up for any gym membership and are back to their comfort zone wondering how to hit the gym. I have come across several people with such issues but after talking to them, they have managed to overcome their fears and today they have fallen in love with the gym exercises and they are having good times hitting the gym.

If you are one of these people who is wondering on how to hit the gym with the presence of all the strangers, then this article will provide you with a few tips that will help you overcome the fears and hit the gym without shyness. Here are a few but effective tips on how to hit the gym if you are a shy person.

Attend the new member’s orientation

Most gyms provide new members orientation in the form of free personal training or just walking you through the gym as you familiarize with the different gym equipment. This process is important because it will drive away your fears of using the gym facilities for the first time. It will also give you the opportunity to relate with the staffs and befriend them thus overcoming the fear.

Tips on How to Hit the Gym If You Are a Shy PersonDon’t be afraid of strangers.

When going to the gym for the first time, you will come across many strange people who will be looking at how you do your workouts. Do not worry about them because they are people just like you and perhaps they are excited to see you and would like to see how you do your workouts. Just focus on what brought you to the gym knowing that there is no rule that you have to interact with them. Just know that you are there because of yourself and not because of them.

Go to the gym with a friend.

Get a friend whom you share with the same fitness goal and is experienced with the gym workout. Working out with someone besides you will drive away your fears and get you going.

Choose less busy hours.

This is also a better strategy if you are shy about hitting the gym when there are so many people around. Choose hours when most people are out of work. Afternoon and late night are ideal because most people are either at work in the afternoon or have left the gym late in the night. As you continue practicing at these times, you will be able to build confidence and later be able to practice at the full glare of many people.

Set your expectations right.

You are more likely to see toned bodies in the gym that would discourage you when you look at your body. Always know that everyone in the gym was once a beginner and it took them months or years of hard workouts to achieve such bodies. Know that if you too work hard, you will be able to achieve such muscles over some time.

There are several other options you can explore and never give up just because you are shy. Take your time and hit the gym with a lot of courage!

Tips On How To Build Your Lean Muscles Fast

Tips On How To Build Your Lean Muscles FastWhat is the secret to building lean muscles faster? The answer lies in the number of calories you burn each day.

The number of calories you burn every day is known as basal metabolic rate and is determined by several factors that may be out of your control. However, there are several other ways you can still use to help you burn more calories and build your lean muscles faster.

Lean muscle building requires physical training many times each week. As opposed to competitive bodybuilding, routine work out focuses on muscles toning rather than building them only.

It also helps burn fats and calories, hence helping in weight loss as well as obtaining lean muscles. Here are a few tips that will help you build lean muscles faster than you thought.

Lift weights for at least one hour, three days per week.

To build lean muscles faster, it is recommended that you lift weights for at least one hour three days a week. Weight lifting helps to burn the excess fats and calories and allow you to achieve the lean figure. You can use free weights or machines to carry out your exercises or even a combination of both for better results.

Before embarking on a weight lifting routine, it is essential that you learn much about the different postures and positioning to effectively target the right muscles. You can do this by taking an introduction class to weightlifting and learn the basics or even find time with your personal trainer and learn about the effective weight lifting postures and positioning.

Aim for muscle fatigue.

When you are aiming at building your lean muscles fast, pushing your muscles beyond their limits will always work best for you. Pushing your muscles until they can no longer do any more lifts or exercise will help tear your muscles and rebuild them in a leaner way.

Muscles fatigue, however, requires some strategies. For instance, it is essential that you do 10 to 15 repetitions of a lightweight lifting exercise of up to 3 sets. Lift these weights until you cannot lift anymore. In case you don’t have enough time, it is important that you select a few weights lifting exercises and do them until you cannot perform them anymore.

Tips On How To Build Your Lean Muscles FastTake some break between weight lifting days and perform cardio

Lifting weights daily or perhaps five times a week tears the muscles so much that they would require time to heal. It is therefore essential that you take some break from weight lifting and give your muscles some time to heal, rebuild, and strengthen. As the muscles heal, leaner muscles are rebuilt.

During this time, you can perform cardio, Cardio helps burn excess calories more efficiently to help achieve much leaner muscles. Cardio also increases blood flow which in turn increases nutrient delivery to the muscles. Nutrients help your body to repair, heal, and build lean muscles.

Do the best lean exercise.

This is one of the easiest ways of gaining lean muscles much faster. Doing the best lean exercise means work out your muscles more effectively to burn out calories and build lean muscles. In the process of doing lean muscles exercises, it is recommended that you focus on compound exercises.

Compound exercises are those types of workouts that work on more than one muscles a time and usually requires you to do more than a single movement. For instance, pushups will work on your arms, shoulder, and back core and muscles.

Burpees is also another important form of compound exercise that will help you build your lean muscles much faster. Burpees involve jumping, pushups, squatting, and core works. It helps build the arms, legs, chest, back, and shoulder muscles at the same time.

Other compound exercises that will help you build your lean muscles include weight lifting on tiptoes, kettle ball workouts, TRX bands, and many others.

Plan your meals according to your workout.

To obtain lean muscles, it is essential that you have breakfast that has calories of about 300 to 600 within one and half an hour of waking up. At this point, your muscles will not be able to store fat and you will get leaner muscles.

Eat two hours before your workout to allow for digestion and use of calories during your workout. After the workout, eat a protein-rich meal like eggs, beef or fish to help the muscles heal faster.

Eat plenty of vegetables.

Vegetables are essential for building lean muscles and they should be included in virtually all your meals from breakfast to dinner. Vegetables such as spinach are excellent sources of glutamine, which enhances the growth of lean muscles. On the other hand, beetroots are an essential source of betaine, which helps repair joints.

With that said and done, I hope that by reading through this article, you will be able to have an insight of what you should do to obtain lean muscles. Lean muscles building is not an easy task, but following the above-mentioned tips will help you build your lean muscles faster than you think.