Like you know I’m a big believer of the benefits of the Coconut Oil. This is a great article from Dr. Mercola.

By Dr. Mercola

You’ve no doubt noticed that for about the last 60 years the majority of health care officials and the media have been telling you saturated fats are bad for your health and lead to a host of negative consequences, like elevated cholesterol, obesity, heart disease and Alzheimer’s disease.

Meanwhile during this same 60 years the American levels of heart disease, obesity, elevated serum cholesterol and Alzheimer’s have skyrocketed compared to our ancestors, and even compared to modern-day primitive societies using saturated fat as a dietary staple.

Did you know that multiple studies on Pacific Island populations who get 30-60% of their total caloric intact from fully saturated coconut oil have all shown nearly non-existent rates of cardiovascular disease?^[1]

Clearly, a lot of confusion and contradictory evidence exists on the subject of saturated fats, even among health care professionals.

But I’m going to tell you something that public health officials and the media aren’t telling you.

The fact is, all saturated fats are not created equal.

The operative word here is “created”, because some saturated fats occur naturally, while other fats are artificially manipulated into a saturated state through the man-made process called hydrogenation.

Hydrogenation manipulates vegetable and seed oils by adding hydrogen atoms while heating the oil, producing a rancid, thickened oil that really only benefits processed food shelf life and corporate profits.

The medical and scientific communities are now fairly united in the opinion that hydrogenated vegetable and seed oils should be avoided.

These unsaturated fats, artificially manipulated into saturated fats, are also called trans fats, and no doubt you’ve heard about them lately. Some cities and states have now outlawed their use. There is no controversy anymore regarding the health dangers of these artificially saturated fats.

And guess what?

These are the same damaged trans fats that have been touted as “healthy” and “heart-friendly” for the last 60 years by the vegetable and seed oil interests!

But the truth finally came out. Trans fat was rebuked, debunked, and revealed as the true enemy to good health that it has always been, regardless of what the seed- and vegetable oil shills told the American public for the last half century.

Unfortunately, this rightful vilification of hydrogenated saturated fats has created a lot of confusion regarding naturally occurring saturated fats, including coconut oil.

If one form of saturated fat is bad for you, the argument goes, then all saturated fat must be bad.

Right?

Nothing could be further from the truth!

The Truth about Coconut Oil

The truth about coconut oil is obvious to anyone who has studied the health of those who live in traditional tropical cultures, where coconut has been a nutritious diet staple for thousands of years.

Back in the 1930’s, a dentist named Dr. Weston Price traveled throughout the South Pacific, examining traditional diets and their effect on dental and overall health. He found that those eating diets high in coconut products were healthy and trim, despite the high fat concentration in their diet, and that heart disease was virtually non-existent.

Similarly, in 1981, researchers studied populations of two Polynesian atolls. Coconut was the chief source of caloric energy in both groups. The results, published in the American Journal of Clinical Nutrition,^[2] demonstrated that both populations exhibited positive vascular health.

In fact, no evidence exists that the naturally occurring high saturated fat intake had any kind of harmful effect in these populations!

That’s not what you expected, is it? Based on 60 years of negative public policy towards naturally occurring saturated fats, you would expect these cultures to be rife with clogged arteries, obesity and heart disease.

It may be surprising for you to realize that the naturally occurring saturated fat in coconut oil actually has some amazing health benefits, such as:

• Promoting your heart health^[3]
• Promoting weight loss, when needed^[4]
• Supporting your immune system health^[5]
• Supporting a healthy metabolism^[6]
• Providing you with an immediate energy source^[7]
• Keeping your skin healthy and youthful looking
• Supporting the proper functioning of your thyroid gland^[8]

But how is this possible?

Does coconut oil have some secret ingredients not found in other saturated fats?

The answer is a resounding “yes”.

Coconut Oil’s Secret Ingredient

50 percent of the fat content in coconut oil is a fat rarely found in nature called lauric acid. If you’re a frequent reader of my newsletter you already know that I consider lauric acid a “miracle” ingredient because of its unique health promoting properties.

Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties.^[9]

Monolaurin is a monoglyceride which can actually destroy lipid coated viruses such as:

• HIV, herpes
• Measles
• Influenza virus
• Various pathogenic bacteria
• Protozoa such as giardia lamblia.

Lauric acid is a powerful virus and gram-negative bacteria destroyer, and coconut oil contains the most lauric acid of any substance on earth!

Capric acid, another coconut fatty acid present in smaller amounts, has also been added to the list of coconut’s antimicrobial components.

This is one of the key reasons you should consider consuming coconut oil, because there aren’t many sources of monolaurin in our diet. But the health benefits of coconut oil don’t stop there.

The Benefits of Medium-Chain Fatty Acids

Coconut oil is about 2/3 medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. These types of fatty acids produce a whole host of health benefits.

Coconut oil is nature’s richest source of these healthy MCFAs.

By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs.

Let me tell you why these long-chain fatty acids are not as healthy for you as the MCFAs found in coconut oil^[10] :

• LCFAs are difficult for your body to break down — they require special enzymes for digestion.
• LCFAs put more strain on your pancreas, liver and your entire digestive system.
• LCFAs are predominantly stored in your body as fat.
• LCFAs can be deposited within your arteries in lipid forms such as cholesterol.
• In contrast to LFCAs, the MCFAs found in coconut oil have many health benefits, including the following beneficial qualities:
• MCFAs are smaller. They permeate cell membranes easily, and do not require special enzymes to be utilized effectively by your body.
• MCFAs are easily digested, thus putting less strain on your digestive system.
• MCFAs are sent directly to your liver, where they are immediately converted into energy rather than being stored as fat.
• MCFAs actually help stimulate your body’s metabolism, leading to weight loss.

Coconut Oil Helps Fight Diabetes

Your body sends medium-chain fatty acids directly to your liver to use as energy. This makes coconut oil a powerful source of instant energy to your body, a function usually served in the diet by simple carbohydrates.

But although coconut oil and simple carbohydrates share the ability to deliver quick energy to your body, they differ in one crucial respect.

Coconut oil does not produce an insulin spike in your bloodstream. You read that correctly, Coconut oil acts on your body like a carbohydrate, without any of the debilitating insulin-related effects associated with long-term high carbohydrate consumption!

Diabetics and those with pre-diabetes conditions (an exploding health epidemic in America), should immediately realize the benefit of a fast acting energy source that doesn’t produce an insulin spike in your body. In fact, coconut oil added to the diets of diabetics and pre-diabetics has actually been shown to help stabilize weight gain, which can dramatically decrease your likelihood of getting adult onset type-2 Diabetes.^[11]

Cococut Oil, the Friend to Athletes and Dieters

If you live in the United States, you have an almost 70 percent chance of being overweight.

And, by now, I’m sure you’re well aware that obesity affects your quality of life and is linked to many health concerns.

One of the best benefits of coconut oil lies in its ability to help stimulate your metabolism.

Back in the 1940s, farmers found out about this effect by accident when they tried using inexpensive coconut oil to fatten their livestock.

It didn’t work!

Instead, coconut oil made the animals lean, active and hungry.

However, many animal and human research studies have demonstrated that replacing LCFAs with MCFAs results in both decreased body weight and reduced fat deposition.

In fact, the ability of MCFAs to be easily digested, to help stimulate the metabolism and be turned into energy has entered the sports arena. Several studies have now shown that MCFAs can enhance physical or athletic performance.^[12]

Additionally, research has demonstrated that, due to its metabolic effect, coconut oil increases the activity of the thyroid. And you’ve probably heard that a sluggish thyroid is one reason why some people are unable to lose weight, no matter what they do.

Besides weight loss, there are other advantages to boosting your metabolic rate. Your healing process accelerates. Cell regeneration increases to replace old cells, and your immune system functions better overall.

Coconut Oil on Your Skin

Besides the mounting medical and scientific evidence that coconut oil has powerful positive health benefits when eaten, it has also been used for decades by professional massage therapists to knead away tight stressed muscles.

However, you don’t have to be a professional massage therapist to gain the skin and tissue support benefits of coconut oil. Just use coconut oil as you would any lotion.

Coconut oil is actually ideal for skin care. It helps protect your skin from the aging effects of free radicals, and can help improve the appearance of skin with its anti-aging benefits.

In fact, physiologist and biochemist Ray Peat, Ph.D. considers coconut oil an antioxidant[13] , due to its stability and resistance to oxidation and free radical formation. Plus, he believes it reduces our need for the antioxidant protection of vitamin E.

Like Dr. Peat, many experts believe coconut oil may help restore more youthful-looking skin. When coconut oil is absorbed into your skin and connective tissues, it helps to reduce the appearance of fine lines and wrinkles by helping to keep your connective tissues strong and supple, and aids in exfoliating the outer layer of dead skin cells, making your skin smoother.

Coconut Oil and Your Heart

Heart disease is the number one cause of death in the U.S. And heart disease is often a silent killer. The first sign of cardiovascular disease is commonly a heart attack, and sadly, over one third of heart attacks are fatal.

And despite the propaganda, the truth is this: it is UNSATURATED fats that are primarily involved in heart disease, not the naturally occurring saturated fats, as you have been led to believe.[14]

Plus, the polyunsaturated fats in vegetable and seed oils encourage the formation of blood clots by increasing platelet stickiness. Coconut oil helps to promote normal platelet function.

Coconut Oil in Your Kitchen

I only use two oils in my food preparation.

The first, extra-virgin olive oil, is a better monounsaturated fat that works great as a salad dressing.

However, it should not be used for cooking. Due to its chemical structure, heat makes it susceptible to oxidative damage.

And polyunsaturated fats, which include common vegetable oils such as corn, soy, safflower, sunflower and canola, are absolutely the worst oils to use in cooking. These omega-6 oils are highly susceptible to heat damage because of their double bonds.

I strongly urge you to throw out those omega-6 vegetable oils in your cabinets.

Why?

Reason # 1: Most people believe that frying creates trans-fat. That is not the major problem, in my opinion. Although some are created, they are relatively minor. There are FAR more toxic chemicals produced by frying omega-6 oils than trans-fat.

Frying destroys the antioxidants in oil and as a result oxidizes the oil. This causes cross-linking, cyclization, double-bond shifts, fragmentation and polymerization of oils that cause far more damage than trans-fat.

Reason # 2: Most of the vegetable oils are GMO. This would include over 90 percent of the soy, corn and canola oils.

Reason # 3: Vegetable oils contribute to the overabundance of damaged omega-6 fats in your diet, which creates an imbalance in the ratio of omega-6 to omega-3. As you know from my extensive writing on this subject, I believe that excessive consumption of damaged omega-6 fats contributes to many health concerns.

They are all highly processed and consumed in amounts that are about 100 times more than our ancestors did a century ago. This causes them to distort the sensitive omega-6/omega-3 ratio which controls many delicate biochemical pathways which results in accelerating many chronic degenerative diseases.

There is only one oil that is stable enough to resist mild heat-induced damage, while it also helps you promote heart health and even supports weight loss and thyroid function — coconut oil.

So, whenever you need an oil to cook with, use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes. Even though I don’t fully recommend frying foods, if you must fry, by all means use coconut oil — it’s your smartest choice.

Coconut Oil Safety

The medium-chain fats in coconut oil are considered so nutritious that they are used in baby formulas, in hospitals to feed the critically ill, those on tube feeding, and those with digestive problems. Coconut oil has even been used successfully by doctors in treating aluminum poisoning.^[15]

Coconut oil is exceptionally helpful for pregnant women, nursing moms, the elderly, those concerned about digestive health, athletes (even weekend warriors), and those of you who just want to enhance your overall health.

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References:

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• [1] Kaunitz H, Dayrit CS. Coconut oil consumption and coronary heart disease. Philippine Journal of Internal Medicine, 1992;30:165-171.
• Prior IA, Davidson F, Salmond CE, Czochanska Z. Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau Island studies, American Journal of Clinical Nutrition, 1981;34:1552-1561.
• [2] Prior IA, Davidson F, Salmond CE, Czochanska Z. Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau Island studies, American Journal of Clinical Nutrition, 1981;34:1552-1561.
• [3] Dr. Mary G. Enig, Ph.D., F.A.C.N. Source: Coconut: In Support of Good Health in the 21st Century, part 2.
• [4] Assunção ML, Ferreira HS, dos Santos AF, Cabral CR Jr, Florêncio TM. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity, Lipids, 2009 Jul;44(7):593-601. Epub 2009 May 13.
• [5] Dr. Mary G. Enig, Ph.D., F.A.C.N. Source: Coconut: In Support of Good Health in the 21st Century.
• [6] Baba, N  1982. Enhanced thermogenesis and diminished deposition of fat in response to overfeeding with diet containing medium-chain triglycerides,  Am. J. Clin. Nutr.,  35:379.
• [7] Bruce Fife, ND. Coconut Oil and Medium-Chain Triglycerides.
• [8] Raymond Peat Newsletter, Coconut Oil, reprinted at www.heall.com.
• An Interview With Dr. Raymond Peat, A Renowned Nutritional Counselor Offers His Thoughts About Thyroid Disease,
• [9] Isaacs CE, Litov RE, Marie P, Thormar H. Addition of lipases to infant formulas produces antiviral and antibacterial activity, Journal of Nutritional Biochemistry, 1992;3:304-308.
• Isaacs CE, Schneidman K. Enveloped Viruses in Human and Bovine Milk are Inactivated by Added Fatty Acids(FAs) and Monoglycerides(MGs), FASEB Journal, 1991;5: Abstract 5325, p.A1288.
• Mitsuto Matsumoto, Takeru Kobayashi, Akio Takenaka and Hisao Itabashi.  Defaunation Effects of Medium Chain Fatty Acids and Their Derivatives on Goat Rumen Protozoa, The Journal of General Applied Microbiology, Vol. 37, No. 5 (1991) pp.439-445.
• Dr. Mary G. Enig, Ph.D., F.A.C.N. Source: Coconut: In Support of Good Health in the 21st Century.
• Hristov AN, Vander Pol M, Agle M, Zaman S, Schneider C, Ndegwa P, Vaddella VK, Johnson K, Shingfield KJ, Karnati SK.  Effect of lauric acid and coconut oil on ruminal fermentation, digestion, ammonia losses from manure, and milk fatty acid composition in lactating cows, J Dairy Sci., 2009 Nov;92(11):5561-82.
• [10] St-Onge MP, Jones PJ. Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue, International Journal of Obesity & Related Metabolic Disorders, 2003 Dec;27(12):1565-71.
• [11] Geliebter, A  1980.  Overfeeding with a diet of medium-chain triglycerides impedes accumulation of body fat, Clinical Nutrition, 28:595.
• [12] Fushiki, T and Matsumoto, K Swimming endurance capacity of mice is increased by consumption of medium-chain triglycerides, Journal of Nutrition, 1995;125:531.
• [13] Raymond Peat Newsletter – Unsaturated Vegetable Oils Toxic, 1996 edition, p.2-4. Daneil R. Doerge, Hebron C Chang “Inactivation of thyroid peroxidase by soy isoflavones in vitro and in vivo”, Journal of Chromotography B, September 2002; 777(1,2);25:269-79. http://articles.mercola.com/sites/articles/archive/2005/01/26/coconut-oil-part-eight.aspx
• Nevin KG, Rajamohan T. Effect of topical application of virgin coconut oil on skin components and antioxidant status during dermal wound healing in young rats, Skin Pharmacol Physiol, 2010;23(6):290-7. Epub 2010 Jun 3.
• Marina AM, Man YB, Nazimah SA, Amin I.  Antioxidant capacity and phenolic acids of virgin coconut oil, Int J Food Sci Nutr, 2009;60 Suppl 2:114-23. Epub 2008 Dec 27.  http://www.ncbi.nlm.nih.gov/pubmed/19115123
• [14] Barry Groves, PhD.  Second Opinions: Exposing Dietary Misinformation: The Cholesterol Myth, parts 1 and 2.
• Robert H Knopp and Barbara M Retzlaff, Saturated fat prevents coronary artery disease? An American paradox, American Journal of Clinical Nutrition, Vol. 80, No. 5, 1102-1103, November 2004.
• Mozaffarian D, Rimm EB, Herrington DM. Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women, Am J Clin Nutr, 2004;80:1175-84.
• [15] K. G. Nevin and T. Rajamohan, “Beneficial effects of virgin coconut oil on lipid parameters and in vitro LDL oxidation”, Clinical Biochemistry, September 2004; 37(9): 830-835.

By Martin Bolduc

So you want to know which exercises for abs would definitely work for you. You have been working out like crazy, performing hundreds of abs crunches but to no avail. Do not worry. I will tell you what really works. But before we even begin to talk about what exercises work best for abdominals, it is really crucial that you pause for a moment and think about your goals.

What exercises will work for you depends on what you want to do with your abs. Like millions out there, if you are looking to get the visibility in your abs, you will have to first burn the fat sitting on top of your abdominals. Diet, thus would play a crucial role not only in causing quick weight loss but also in achieving a firm midsection. However, just cutting down fat won’t do the trick either. If you want a strong core and want that ripped look in your tummy, you will have to do a lot of exercises for your abs. In this article, we will talk about some of the best exercises for abs that can help you get a lean and ripped tummy.

OK, so let us have a look at some of my favorite exercises for abs.

Plank on the Stability Ball

• Starting Position: Put your knees down in front of a medium sized stability ball. Now, clasp the finger of both hands and place your forearms on the ball.
• Execution: Now, extend your feet back so that your body forms a straight line between your heels and shoulders. Keep your abdominals tucked in; hold the position for a minimum of 10 sec (if you are a beginner). Build your way up to longer time over weeks.
• Key Points: don’t let your hips sag down, don’t hold your breath and always look to the front so that you keep your back straight.

Reverse crunches

• Starting Position: Lie down on your back. Take your feet off the floor and bend your knees so that your legs are parallel to the floor. Now, place your hands on the floor on either side of you with palms facing down.
• Execution: Push the ground with your hands to stabilize yourself. As you breathe out, slowly engage you abdominals and raise your butt off the floor. In effect, you are lifting the pelvis off the floor as your knees move towards your shoulders. Hold it at the top for a fraction of a second and them lower back down as you breathe in. Just when you feel your bums are touching the floor, go for the next rep.
• Key Points: Slow pace, breathing out completely at the top and holding the peak contraction are key factors if you want to get the most out of this movement.

Lying Hip Thrusts

• Starting Position: Lie on the ground on your back. Take your feet off the floor. Keep your feet straight with a slight bend in the knees so that the soles of your feet are pointing to the roof. Now, place your hands on the floor on either side of you with palms facing down.
• Execution: Push the ground with your hands to steady yourselves. As you breathe out, slowly engage you abs and raise your butt off the floor. In effect, imagine that you are pushing your feet to the roof. Hold it at the top for a fraction of a second and them lower back down as you breathe in. Just when you feel your bums are touching the floor, go for the next rep.
• Key Points: Slow pace, breathing out completely at the top and holding the peak contraction are the key.

Please note that the difference between the hip thrusts and reverse crunches is that in the former, your feet are straight whilst in the reverse crunches, your knees would be bent.

Of the exercises for abs mentioned here, reverse crunches and lying hip thrusts will give you an intense burn in your abdominals while sit ups would help you build core strength.

To conclude, there are a number of exercises for abs to choose from. However, the ones outlined here are some of the best known since they build up strength and separation using isolation as well a full range of movement.

By Martin Bolduc

If you are reading this article, chances are you are amongst the millions out there looking to get those 6 pack abs. Yet, over the years, you have found out that in spite of working out your abs every single day and doing hundreds of reps and tens of sets every single time, you still have nothing to show for you efforts. So, where are you going wrong?

Well, I will tell you where. A lot of people think that doing more exercises and more reps will give you that wash board tummy. The truth of the matter is, although these are important; you will get the visibility in your abs only by going on a weight loss program. By this, I mean not only using including weight loss exercises in your program but also watching diet to cause an express weight loss. Part of the reason is that everyone has a layer of fat sitting on top of your abs. So, unless you don’t get rid of this fat, you might as well do sets and reps for the core day in and day out but aren’t gonna see results. Don’t get me wrong, you will end up strengthening your abs but will not be able to see them.

In this article, I will talk 3 simple yet golden rules to get 6 pack abs like the movie stars. These will help you reach there in the quickest possible time.

Rule 1 to get 6 Pack Abs: Get some cardio in. Period.

I have seen a lot of guys doing weights every single day and doing a bit of core work at the end of the workout. That is not gonna cut it for you. Do not be scared of losing size. People who advice that cardio would reduce your strength or size cannot be more wrong. The size that you’d be losing would most definitely be all fat. Also, at the end of the day, if you are leaner or more ripped, you will look bigger.

Again, by cardio, I do not mean you have to go 45 minutes on the treadmill. Try doing some intense cardio in short intervals. Plyometric training along with Olympic lifting (even for women) is a good option to get lean while maintain your strength. Also, an activity like circuit training or anaerobic training like rowing will help you achieve those 6 pack abs quicker that just resistance training.

If you are looking to lose weight, I would definitely put on at least 2 sessions of  HIIT (High Intensity Interval Training) in a week.

Rule 2 to get 6 Pack Abs: Get the diet right!

If you are going to eat whatever you want, all that hard work at the gym is going to go down the drain. Being strict with your food is as important if not more than proper training to get those 6 pack abs. A golden rule is to get the proteins in your diet up so that most of the calories come from proteins. The amount will depend on your fitness goals. However, as a general guideline, a protein ratio of more than 40% in each meal should do the trick What the proteins basically do is that they up your metabolism. Also, excess of proteins are less likely to be deposited as fat than carbs.

If you are not getting enough protein through your diet, you might want to use protein supplements to not only bump up your metabolism and to boost recovery. I would definitely use them for the simple reason that they are convenient (as opposed to cooking lean meat if you were to get the same amount of proteins) and also cost efficient in the long run. However, protein supplements are good for those who eat ‘on the go’ and should never replace natural sources of protein.

A lot has been written about carbs and the role that they play in fat deposition. In order not to confuse you too much, I would suggest you keep the carbs to minimum. A good idea is to eat complex carbs more often rather than foods containing simple carbs like cakes and pastries.

Rule 3 to get 6 Pack Abs: Progressive Fitness Program

For too many years, you’ve been going to the gym and then deciding what you are gonna do that day. If you are looking to make real progress, it makes sense that you plan things out. Always look to have a proper fitness program in place. Ideally, this should be progressive in nature where you up the intensity every 4 or 6 weeks. Use these 3 simple rules and nothing will stop you from getting your 6 pack abs.

Fat loss exercises: The best ones around!

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If someone were to ask your opinion on the best fat loss exercises, your answer would be aerobic. Well, partly true but there is a bigger picture you need to look at. Resistance training, according to me plays a big part in burning calories as well. As opposed to aerobic exercises, resistance training exercises burn calories for a longer time after workout. And, we all know for a fact that more calories burned equates to losing weight or staying lean.

So, how does this work out? For a simple reason that muscles form a major chunk of your body. When you train muscles during a typical resistance training session, your muscles are going to be hungry for calories. Thus, whatever food you eat is used by muscles and not stored as fat. Another key thing you have to remember when you go on a weight loss program is that you are looking to up your metabolic rate. Well, since skeletal muscles are the most metabolically active tissue in your body, what better way to up the metabolism than give your muscles a good workout? Let’s have a look at some of the best resistance training as well as aerobic fat loss exercises.

A typical program for quick weight loss should include a minimum of 4 sessions a week. These should comprise 2 sessions of resistance training, a session of long slow duration cardio exercises and a session of intense, short burst exercises.

Each session should begin with a 5 to 10 minute of warming up. A thorough warm up to get the core body temperature up and mobilize the joints is important. It also prepares your body for the task at hand.

Resistance training exercises:

The best resistance training exercises for express fat loss are the ones called the ‘compound movements’. Now, compound movements are the ones where in 2 or more joints are involved, for instance, the squat, deadlifts and bench press. These compounds movements can be done using either barbells or dumbbells. Barbells tend to use more weight whilst dumbbells give you better ranges of movement and also hit the stabilising muscles more. Some of the best fat loss exercises are squats, deadlifts, clean and presses, bench presses.

Aerobic exercises:

Some of the best and most often used exercises for express fat loss are kettlebells, plyometrics, treadmill and the cross trainer.

The treadmill and cross trainer workouts are typically called the long, slow duration aerobic, fat loss exercises. These are good for beginners or for people who have gone off their fitness programs for a while. However, once you have been at these for a couple of weeks or maybe 4 weeks, it’s time to go onto the more intense fat loss exercises.

Kettlebell swings and plyometrics are the more intense, short burst fat loss exercises. There are a number of kettlebell moves ranging from swings, both armed as well as one armed along with cleans and presses and the more difficult ones like the treadmills. Kettlebells using muscle power in doing so take your heart rate up. This means that you are burning fat even as you are working your muscles. Thus, they are a great way to work out your muscles as well burn fat.

Plyometrics are for the individuals who have been working out for more than 12 weeks. These basically involve calisthenics (exercises using your body weight) with a power component to it. What that effectively means is that there is a lot of jumping about involved. Thus, moves like jump squats, burpees, pop jumps on aerobic boxes, plyometric press ups would form the major part of the session.

Of the exercises outlined here, if you were to do just one of them, it would defeat the whole purpose. You have to realise that in order to achieve express fat loss, all of these fat loss exercises have to be combined in a structured fat loss program.

Burning Belly Fat: Best Way to Quicken Fat Loss

So, you have tried everything for burning belly fat? Still can’t get rid of it?! Well, chances are, you are one of the millions out there who have and are still committing the same mistakes.
In this blog post, I am going to share with you a few secrets of how to induce express fat loss. By the time you are done reading this article, you will know the best strategy for weight loss.
All right, let us get down to basics. So, you have been doing weights, cardio, a lot of sit ups and abs crunches. However, you are still disappointed with the results? So, what more do you need to do get a flat tummy?

Well, burning belly fat involves a 2 pronged attack. Trick 1 is to get rid of the fat that is there in the body: the so called ‘pre-existing fat’ and trick 2 is to stop new fat from getting deposited. If you sacrifice on either of those, you will be disappointed. What I mean is if you train intense but do not take care of the food you eat, you will not see results. Similarly, if you diet but don’t work out intense, you will not be burning belly fat but losing muscle.

As we all know, burning belly fat that is already there will require a training routine consisting of weights, cardio and callisthenics. While stopping new fat from depositing around the belly should involve being strict with what gets down your gullet.

Let us have a closer look at either of these strategies for burning belly fat.

Strategy 1 of Burning Belly Fat:

This involves a combination of weights, cardiovascular training along with interval training. Now, I know you will say that, ‘oh, but I have been doing that!’ Well, agreed but depends on how you are doing it.

As far as weights are concerned, if I was you, I’d do more compound exercises. In short, I would involve more exercises with barbells. Why is it important, you might want to ask? Well, for one, barbell exercises recruit a lot more muscle than dumbbell exercises do. Also, you can perform a lot more power moves with barbells than with dumbbells. Some of my favourite exercises for weight loss would be the barbell power moves like cleans and presses, squats, dead lifts, snatches and bench presses.

When it comes down to cardio, I am a big fan of intense cardio training in the form of plyometrics, or even some form of martial arts training rather than 45 min. of runs on the treadmill or the cross trainer. Shorter, more intense bursts of cardio training take the heart rate higher up and thus burn more calories. Also, that kind of training is more real life and improves your fitness levels faster than long, slow duration cardio training. Alternately, you can also do interval runs on the treadmill. Burning belly fat, thus, would require sets of intense, short burst cardio activities.

Strategy 2 of Burning Belly Fat:

This involves preventing new fats to deposit. Now, as you may well be aware that the human body tends to store excess calories from food as fat. To prevent this from happening, you need to know how much calories you would ideally need throughout the day. This differs from individual to individual and also depends on the level of activity and your fitness goals. A body builder or a long distance runner would require massive amounts of calories. However, if you were keen on burning belly fat, you shouldn’t bother too much about counting calories.

At the end of the day, no matter what you eat, for burning belly fat, you have to cut down on the portion size. Watching what you are eating is as crucial, if not more, than the portion size. Also, keep in mind that your breakfast should be the biggest meal of the day and should include a variety of protein. The sizes of the rest of the meals should be small. More frequent meals will also help keep your metabolism up and thus help you lose weight.

So, in a nutshell, if burning belly fat is your foremost concern, only 2 things matter, training intense with a lot of short burst cardio activity thrown in and cutting down on the portion size.

There’s nothing better than a warm bowl of soup on a chilly fall day. This soup contains kale, a superfood that is packed with vitamins, minerals and cancer-fighting enzymes. It contains loads of vitamin A, vitamin C, B6, manganese, calcium, copper and potassium.
Servings: 10

Here’s what you need…

• 1 cup dried pinto beans
• 1 large yellow onion
• 1 Tablespoon olive oil
• 4 cloves garlic, minced
• 4 cups filtered water
• 2 bouillon cubes
• dash of freshly ground sea salt
• dash of freshly ground pepper
• 2 bay leaves
• 2 teaspoons dried rosemary, crushed between your fingers
• 5 large carrots, diced
• 2 bunches kale, chopped

1- Bring a large pot of water to a boil, add the beans and cook for 60-90 minutes. Drain and set aside.

2- In your soup pot heat the olive oil over medium heat. Add onion and garlic and cook for 5 minutes.
3- Add the cooked beans, water, bouillon, salt, pepper, bay leaves, rosemary, and carrots. Simmer for 15-20 minutes. Add the kale and cook another 15 minutes or until kale is tender. Add more water if needed.

4- Remove the bay leaves, add more salt and pepper if needed.

Nutritional Analysis: One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein.

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Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.
Servings: 4

Here’s what you need:

• 1 cups cooked quinoa
• 1 tsp olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 yellow bell pepper, chopped
• 1 ear of corn, kernels cut from cob
• Handful of asparagus stalks, cut into 1 inch pieces
• 2 cups baked chicken breast, cut into small cubes
• 1 can of organic black beans, drained and rinsed
• splash of lemon juice
• splash of lime juice
• dash of salt and pepper
• splash of soy sauce
• 1/4 cup fresh parsley, finely chopped

1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
2. Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

Express Fat Loss with High Intensity Interval Training Article

You too can realize extremely effective express fat loss with high intensity interval training. You’ll be able to get a full body workout in 15 to 20 minutes that will leave you gasping. The result will be a marked increase in metabolism as well as long-term fat loss. Be sure to get as much rest as you can in order to benefit from the recovery period.

High intensity interval training is an excellent way to reduce your body fat level while increasing your muscle mass developing strength and muscle density as well. You’ll be able to accomplish in 15 to 20 minutes more than most people in the gym with hours of boring cardio and strength training.

For many people, a 10 minute high intensity program is enough to get you working hard and doing a lot of huffing and puffing. Stick to an aerobic exercise that incorporates large muscle groups and allows you to reach your cardiovascular limit. I like sprinting, spinning, jump rope and elliptical machine for this kind of workout because you can control your intensity very easily.

You also get to work the major muscles in the glutes, thighs and calves. Although these exercises are repetitive you’re going to be working so hard that you will definitely not be bored. Perform a moderate intensity five minute warm-up to get your body in the right level for working out. When you begin, work your exercise for 30 seconds; ramping up from 0 to 5 then rest either by stopping or going back to a level one or two. On your second set, go 30 seconds to a level 8 or nine then go back down for your rest period.

Your rest period should be somewhere within the region of 30 seconds with 90 seconds. Remember you’re going all out for 30 seconds so you might be taking it to a level 9 for a few seconds before you drop back down to your rest period. One interesting observation you’ll begin to make as you do this workout will be your limitations.

At the start of your program you might be able to jump rope adequately for 30 seconds but find your capacity diminishing with each set as you grow more tired. Each session may find you developing more reserves than you knew you had.

You may find that your ability to skip gets better and your lung capacity as well as your stamina improves. Within six weeks your level 5 intensity will have changed as you grow stronger and more resilient; last week’s level 9 is now this week’s level 5.

This seems to hold true regardless of the exercise you’re performing. As a beginner I recommend starting with 30 seconds on and 90 seconds off then gradually shortening your rest. At each session until you have a 30/30 split.

If you’re fairly fit and have done high intensity cardio, go ahead by starting with 30 seconds on and 60 seconds off. Adjust your rest as you develop stamina and strength. Advanced levels usually do at 30/30 split while continuing to increase the intensity from set to set. This brings new challenges as you try to top your last performance.

Beginners can start with six sets of intervals and work their way up to 10 or 12. Another tip for getting the most out of your workout is to change your exercises at each session; work the elliptical machine on Monday tried a jump rope session on Wednesday and do sprints on Friday. You’ll be amazed at how you’ll lose body fat fast under this kind of pressure.

Not all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!

Servings: 1 Here’s what you need:

• Sprouted grain bread
• 1 Tablespoon pure peanut butter (no added sugar or corn syrup)
• 1 Tablespoon natural fruit spread (no added sugar or corn syrup)
• 1/2 of a banana, sliced

1. Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
2. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein

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Fat Burning Cardio – The Best Workouts For Weight Loss

By Martin Bolduc

If you’re someone who’s on a mission to burn fat quickly, you need to learn the top cardio techniques that will make for the best workouts for weight loss.

Most people do realize that cardio training is an imperative part of success as with proper cardio workouts, you’re able to burn calories and melt fat faster.  But, what many people don’t realize is that there’s a big difference between the types of cardio that you can perform.

If you want to know the best workouts for weight loss, you need to consider the following forms of cardio training that you can implement into your workout routine.

Let’s have a look at the best workouts for weight loss as far as cardio is concerned.

Boot Camp

The very first of the best workouts for fat loss is boot camp training.  Boot camp training is nice since it’s going to be very fast paced and have you doing a wide variety of different exercises.  This is important as it will shock the body and ensure that you’re able to continually keep responding and avoid that dreaded training plateau.

Best of all, since boot camp is done as part of a large group, most people find that group atmosphere extremely motivating.

Functional Training

Functional training is a great way to both boost your fitness capacity in the gym as well as enhance your ability to carry out everyday tasks.  With this training you’ll perform a series of exercises that most closely resembles movements that you would do in your everyday life, so you do get that good transfer over benefit.

When performing these exercises be sure to keep them fast paced, one immediately after the other to keep your heart rate up for cardiovascular purposes.

Sprinting

The next of our best workouts for weight loss to include with your cardio training is sprinting.  If you can get outside and sprint as hard as you possibly can for 20 seconds and then pair this with a 40 second rest, you will have yourself a very intense session that’s really going to get you seeing noticeable changing in your body composition.

Aim to perform ten of these sprints total throughout the session, for a fast 10 minute workout that gets you results.

Sprint training doesn’t have to take very long for it to bring you top-notch progress.

Fast-Paced Resistance Training

Finally, the last of the best workouts for weight loss is fast paced resistance training.  While this should never replace your traditional weight lifting workout sessions, adding it in on the off days in between can be a great alternative for traditional cardio training if you really dislike doing it.

Fast paced resistance training will have you performing light-weight exercises into the 20-30 rep range and moving from exercise to exercise with no rest in between.

The goal of this one of the best workouts for weight loss is not to develop a high amount of strength but rather to kick-start the metabolism and have you burning up fat at an accelerated pace.

So there you have some quick ideas for your cardio workout routine.  Any of these best workouts for weight loss will help to shake up your traditional cardio sessions and move you one step closer to success.

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