Monthly Archives: July 2015

5 Beginner Exercises For A Flat Stomach

By Jon Allo

When you begin a new workout routine choosing the right exercises for a flat belly is vital if you want to shed belly fat and get a flat tummy. A mixture of cardio and toning exercises are needed to develop the six pack abs you want. Here are 5 of the best newbie workouts for a flat belly that can help you trim that flab around your waistline.

1. Walking.

Walking is one of the best beginner workouts for a flat belly. It’s low impact and is a good for your heart, arms, legs, and butt. An hour of brisk walking can burn as much as 240 calories while also toning up your stomach muscles. What makes walking an excellent workout is the fact that it can easily fit into your everyday schedule. You can walk to and from work or walk to the shops rather than driving your car. If you use public transport, get off a couple of stops early and walk the rest of the way.

2. Cycling.

Regular and stationary bikes are both excellent tools for blasting through calories and toning your ab muscles. They engage several muscles in the lower body including your glutes, quads, hamstrings, calves, and hip flexors. Cycling also brings your core muscles into play as they have to stabilize and balance your torso as you pedal. It’s one of the workouts for a flat belly that you can do with your family as you work towards shedding those unwanted pounds. One hour of cycling can help you to burn up to 1,000 calories.

3. Swimming.

Swimming is a major full body workout that tones all your muscles including your ab muscles. It’s also a very powerful calorie burner. an hour of swimming will burn an average of 667 calories. Swimming is one of the best all round workouts for a flat belly because it makes you work many other parts of your body while exercising your belly. The combination of fat burning and muscle toning is the perfect blend for developing strong, solid, flat abs.

4. Resistance or Strength Training.

Resistance or strength training is considered one of the best flat tummy workouts because even while you’re resting your muscles will be burning calories. Resistance training workouts are not just for men as they are effective flat stomach exercises for women too. Women can be cautious about resistance training as they think that they will develop big bulky muscles. But they won’t. The big bulky muscles that male body builders have are due to the male testosterone hormone and a very specific body building training regime.

5. Plank.

The plank is one of the stationary workouts for a flat belly that tests your endurance while building strength in your shoulders, back, glutes, and abdominals. This exercise will give you rock hard abs since it primarily works the rectus and transverse abdominis muscles.

Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Claim your FREE ebook with over 100 tips to lose belly fat.

5 Drinks To Avoid If You Want To Get A Flat Stomach

By Jon Allo

You have to combine an effective exercise routine with a healthy and nutritious diet if you want to get a flat stomach. It’s a well known fact that you need to reduce your intake of certain foods if you want to lose stomach fat. But what you drink is also important. Here are 5 drinks that will stop you getting a flat stomach fast.

1. Alcohol.

Having an occasional beer with friends is all right. But alcohol is made up of numerous empty calories and a one night of drinking can mean consuming thousands of liquid calories. Rather than your body burning these calories, they are stored as fat and build up around your stomach. Alcohol also heightens your appetite and leads to you craving junk food which will often result in you having even more calories and ruining your flat stomach goals.

2. Soda / Fizzy Drinks.

Soda and carbonated drinks are something that many people surprisingly continue to consume when they are trying to get a flat stomach. However, both regular and diet soda are detrimental when trying to burn belly fat. Regular soda is packed with sugar and causes you to consume more calories than you need. These liquid calories then get converted into body fat and prevent you from getting lean toned abs. Diet soda may contain no calories but they are full of chemicals that increase your appetite and cause stomach bloating.

3. Fruit Juice

Even though fruit juice does provide your body with some nutritional vitamins, it contains high levels of sugar and no fibre. Therefore, it doesn’t reduce your appetite in the same way as fresh fruits and also leads to you eating excess calories which often get stored as body fat. If you do like drinking fruit juice, opt for 100% fruit juice and steer clear of juice drinks that have added sweeteners.

4. Sports and Energy Drinks.

Sports and energy drinks are loaded with calories like sweet fizzy drinks. They may have more added nutrients, but you can find the same vitamins and minerals in low-calorie foods. People who want to get a flat stomach should stay hydrated with water rather than sports drinks. Water has no preservatives, no sodium, and no calories. You can drink plenty of water without adding to your caloric intake.

5. Coffee Shop Drinks.

Special coffee shop drinks like lattes, americanos, cappuccinos and frappuchinos are very high calorie drinks. Speciality coffees can contain around 500 calories or more per cup which is probably more than a whole meal! Black coffee is calorie-free and rich in antioxidants. But once you add heavy cream, flavoured syrups, and/or whipped cream, that simple mug of black coffee becomes a minefield of fat and sugar. If you don’t like your coffee black, add a little skimmed milk.

Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Get more nutritional information, the best exercise programs, fitness motivation and a FREE ebook with over 100 tips for losing belly fat here.

Choosing Personal Trainers In Miami

With health and fitness being such an important aspect of life in Miami, thanks to the number of professional athletes who call it home, it can be an overwhelming process when it comes to choosing a gym and selecting a personal trainer. Making the wrong choice might not be the end of the world, but making the right one will help you get the results you want faster and more completely.

Choosing a gym is easier, if only because it relies mostly on practical matters. A simple checklist would include some of the following questions:

How convenient is it? That may sound shallow to put at the top of the list, but studies show convenience is the first reason people give when asked why they stopped working out. Part of convenience includes hours of operation, availability of parking and nearby amenities.

What programs do they offer? Some fitness centers and gyms in Miami are designed to have something for everyone while others have a tight focus on a training regimen.

How much does it cost and how long is the membership? After convenience, cost is the next deciding factor in whether people continue to work out.

Do they offer personal trainers, and if not, do they allow outside trainers to use the facility with their clients?

This is where the decision gets tricky. As noted above, the two main reasons why people stop working out is not because they no longer want to, but because they find reasons not to. A personal trainer is certainly a much greater thing than a cheerleader, but part of a good trainer will be the ability to help their client keep the motivation. One of the ways they can do this is by mixing up the training program so the client feels continually engaged. People working out on their own usually stop after a ten week period because they have stopped seeing the quick early results that usually happen and now feel like they are not being productive. If they knew different programs they could start to follow, it might reduce the number of people who quit. Which brings up the final important question: does your trainer know more than one trick? Luckily, personal trainers in Miami tend to be more well-versed than those in other areas, thanks to the number of professional athletes they work with. It is important for them to be able to offer those clients the latest information and training techniques to keep them at the top of the game.

When it comes to personal training in Miami there are plenty to choose from, perhaps too many at first. Keep in mind that the right trainer is out there for you, and you are hiring them. Take your time, make your choice and see the results.

5 Foods To Avoid If You Want To Get A Flat Belly

By Jon Allo

The best way to flatten your belly is to combine effective belly flattening exercises with a healthy, nutritious diet. Hours spent working out at the gym will be a complete waste of time if you’re not aware of what you’re eating. This is because certain foods activate bloating or add fat to your belly, making it difficult to lose those extra pounds.

Here are 5 foods that you need to stay clear of, or at the very least only eat occasionally, if you want to flatten your belly and get the figure that you want.

1. Processed Foods.

Watch out for foods that come in a box, can, bag or carton. Processed foods are usually packed with chemicals, sugar and salt to improve their flavour and prolong their shelf life. The chemicals and salt in processed foods increase your appetite and also cause bloating while the sugar adds extra calories that increases your body fat levels. The best foods to eat are ‘real’ foods that are whole and unprocessed.

2. Fast Food.

One of the best ways to flatten your belly is to avoid fast foods. Apart from being low in nutritional value and high in dangerous trans fats, a single fast-food meal usually contains 1,000 calories or more. Not only does this large amount of calories cause excess fat to be stored around your stomach but it also results in you being sluggish whilst you are exercising.

3. Dried Fruit.

Many people believe that since dried fruits are healthy and natural that they are are foods that flatten your belly. However, unlike fresh fruits which are mainly water and low in calories, dried fruits contain large amounts of sugar and are very rich in calories. They have a similar effect on your body to candy and eating too many can really set back your flat stomach efforts.

4. Candy And Sweets.

It goes without saying that sweets and candy contain a high volume of calories and provide very little nutritional value. The excess calories in these treats cause fat to accumulate around your belly. The high sugar content also causes your blood glucose levels to suddenly crash and surge. This reduces your energy levels and increases your appetite and making you more likely to overeat.

5. Refined Grains.

Refined grains include foods like white flour, white bread and white rice. When they are processed they are stripped of their vitamins, minerals and, most importantly, most of their fibre. This is done to give grains a finer texture and improve their shelf life. You more likely to stay hungry after eating refined grains as they contain very little fibre. Also, refined grains slow down your metabolism.

Are you confused about healthy eating? Do you want to learn more ways to lose weight and get fit? Do you want to know the best workout techniques to get the results you want? Get more nutritional information, the best exercise programs, fitness motivation and a FREE ebook with over 100 tips for losing belly fat here.

4 Basic Things You Can Do To Flatten Your Tummy

By Jon Allo

As summer is just around the corner do you wish you could flatten your belly so that you can put on your swimsuit without being conscious about your tummy? It’s not possible to flatten your belly in a single day, but by making changes to your lifestyle, you can lose weight for good, feel better and boost your health.

1. Avoid Processed Carbohydrates.

When it comes to food choices, one of the most important elements to help you flatten your belly is to cut down on the amount of processed carbohydrates in your diet. This includes things like cakes, biscuits, white bread and white pasta. It doesn’t mean you can’t have potatoes, rice or corn from time to time. It means steering clear of foods that have been processed with bleached flour, or that come in a packet, box or tin.

2. Eat More Fresh Fruits And Vegetables

Try to eat fresh fruits and vegetables and avoid the canned variety. Frozen varieties are really good choices too as they are not packed in salted water or syrup. The best vegetables to help you flatten your belly are the cruciferous family of vegetables. These include broccoli, cauliflower, cabbage, brussels sprouts, radishes and kale which all contain nutrients that help counteract elements that trigger the body to deposit fat around your stomach. Grapes, cherries, berries, apples, mangoes and bananas are delicious alternatives for the calorie loaded desserts and cakes.

3. Get Moving More!

The more you move the better you will feel. Even if it’s only for five minutes at a time. You can increase your time by a few minutes every few weeks. You don’t have to leap straight into an exercise routine routine if you are very unfit, but you do need to move more. The best exercises to flatten your stomach are ones that you enjoy. There are loads of choices out there, and when you find one that you enjoy, you’ll want to stick with it and do more of it.

4. Drink Less Alcohol.

Alcohol is very high in calories and can cause you to collect fat around your stomach. It’s not called a beer belly for nothing! The more alcohol you drink, the hungrier you feel, so you eat more. Have a glass of water between each alcoholic drink. This will slow down your alcohol consumption and help you to feel full. A lot of people don’t want to give up alcohol altogether, and you don’t have to. Instead of having two or three glasses of wine, stick to one, and avoid the sugary high calorie mixed drinks. If you stick to one glass of wine, you will find you are saving yourself many calories while still being able to enjoy a drink with your meal.

Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Claim your FREE ebook with over 100 tips to lose belly fat.

How Carbohydrates Can Effect Your Weight Loss Goals

By Jon Allo

Deciding upon the best foods to eat for weight loss and health can be confusing. If you are up to date on the latest diet plans you have most likely heard all about carbohydrates. One minute we should be avoiding them and then the next minute we should be eating more of them. Let’s look at how carbohydrates effect your weight loss plans.

The Food Pyramid For Weight Loss And Health.

A food pyramid or diet pyramid is a pyramid-shaped diagram which shows the ideal number of servings to be eaten everyday from each of the primary food groups. The first food pyramid was designed back in the 1940’s and had the largest amount of consumption coming from carbohydrates like breads, cereals and potatoes. But are these carbohydrates making us fat?

What Do Carbohydrates Do?

When we eat carbohydrates they are released into our blood stream as sugars. This produces insulin that delivers this blood sugar to our muscles and our liver tissue to be stored for when we need energy to move, exercise and even stay conscious.

The problems occur when we eat too many carbohydrates as they are stored as fat. Breads, cereals and pastas all digest very quickly and cause an insulin spike. This leads to fat storage and can leave you feeling hungry again very quickly.

Having A Balanced Diet.

If you were to substitute those quick digesting carbohydrates with slower digesting ones, like you find in beans, legumes and many vegetables you would have a more balanced diet, especaily when combined with protein and healthy fats.

However, there isn’t an all-encompassing answer that accommodates everybody when it comes to weight loss and health. Many people do well on lower carbohydrate diets while other people do well just reducing the amount of quick digesting carbohydrates that they consume.

A Simple Approach.

A simple solution to help your weight loss and health would be to eat small portions of breads, cereals, pasta and other carbohydrates. Then ensure that you have some lean protein source with every meal, and eat healthy fats. like the ones in fish, eggs, olive oil and nuts. Remember that fresh fruit and vegetables make for great snacks if you feel hungry between meals.

There are diets that require low carbs, others that cut out carbs altogether, some that say you should go low fat, and others declare that a vegetarian is best. The reality is that there are overweight and thin people in all of those groups. But by following the advice above, it will help you with your weight loss goals.

Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Get more nutritional information, the best exercise programs, fitness motivation and a FREE ebook with over 100 tips for losing belly fat here.

5 Reasons Why You Should Be Strength Training To Lose Weight

By Jon Allo

Using strength training to lose weight is something that a lot of people overlook. People who haven’t done any kind of strength training or weight lifting are worried they’ll get too bulky. Women are especially anxious about this. But, in order to bulk up and look like a body builder, it takes a lot of work and specialist training. Adding an element of strength training into your overall weight loss training program is not going to pack on bulky muscles. Here are 5 benefits of strength training to lose weight.

1. Strength Training Helps You Burn More Calories.

The main advantage about resistance or strength training to lose weight is that you’ll burn more calories. Cardio exercise does burn calories, but only whilst you are performing the exercise. You achieve more weight loss through weight training because even while you’re resting your muscles will be burning calories. If you are working out with weights 2 to 3 times a week you can reach your weight loss goal much faster.

2. It Builds Strong Bones, Ligaments, Tendons and Overall Health

Strength training is not only effective for losing weight. It strengthens your bones, tendons and ligaments. All of these work with each other to give you stability, strength and stamina. Performing exercises with strength training also lowers your risk of certain diseases associated with being overweight like like diabetes and high blood pressure.

3. Muscle Tone and Strength.

Having good muscle tone does not mean that you will look like a bulky bodybuilder, but it does mean that everyday tasks can become a little easier. You will be able to open jars more easily, walk a flight of stairs and do your housework or DIY tasks without feeling exhausted afterwards. Not to mention that toned muscles look much better than flabby ones. Strength training for weight loss does not require you to lift heavy weights for hours per day. Simply lifting a few sets with a five pound weight will do wonders for your muscle tone.

4. Age With Dignity.

No one wants to think about growing older, but if you stay in shape and keep your muscle tone in great shape, you can avoid some of the problems associated with ageing and you won’t need to call a young person to open that jar of pickles for you!

5. Improves Your Balance And Coordination.

Getting your muscles toned and in shape will also improve your balance and coordination. It helps improve your balance because you work opposite muscle groups. By way of example, if your stomach muscles are strong, but your back muscles are weak, this can influence how well you balance your body, even while standing erect. It can also lead to injury of your back because those muscles are weak.

Losing weight and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please click here.

5 Healthy Low Fat Snacks for Weight Loss

By Jon Allo

Trying to find healthy snacks for diets can be a challenge. When you eat a nutritionally-sound snack, it enables you to turn an otherwise unhealthy snacking time into an opportunity to eat well and pump up your energy levels. Here are 5 quick, easy and good snacks for diets that you can easily consume throughout the day.

1. Canned Tuna.

Canned tuna is one of the few foods that comes in a can and is good for you. It’s one of the best healthy snack goods because, apart from satisfying hunger pangs, is very low in calories and an excellent source of protein. Protein helps to build muscle and stabilize your energy levels. It can be eaten straight out of the can without any preparation or quickly added to a salad, giving you an instant healthy snack.

2. Fresh Fruit.

Not surprisingly, fruits are good low calorie snacks. The majority of fruits have less than 100 calories per serving and contain lots of fiber, vitamins and minerals. These vitamins and minerals collectively improve your energy levels and help your body to function properly during the day. When hunger strikes, fruits can be eaten on their own or you can mix a few of your favorite fruits with each other in a bowl for a quick and tasty fruit salad.

3. Greek Yogurt.

Greek yogurt is one of the best healthy snack foods for busy people who are always on the go. It provides double the protein of regular yogurt and contains high levels of healthy fats. This unique form of yogurt is thoroughly strained to get rid of liquid whey and lactose, leaving behind a tangy, creamy product that has a thicker consistency than regular yogurt. You can eat Greek yogurt on its own or top it with fruits, nuts or seeds whenever you start to feel hungry.

4. Nuts.

Nuts are good snacks for diets because a small portion will keep you satisfied for hours and with are so many different options to choose from, you really are spoiled for choice. They are one of the best sources of healthy fats and several health studies have shown that frequent consumption of nuts reduces the risk of major chronic diseases such as heart disease and blood vessel disorders.

5. Seeds.

Like nuts, there are lots of different seeds you can try, with each type having an unique and delicious flavor. Seeds contain high levels of fiber, healthy fats and protein. Their unique nutrient mixture enhances your digestion, increases your energy levels and supports all your internal cells and vital organs.

Losing weight and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please click here.