Flat stomach tip from Victoria’s Secret model trainer

Flat stomach tip from Victoria’s Secret model trainer

If you are looking to slim your waistline? This article give you the best exercises to lose belly fat, thanks to top tips from Victoria’s Secret model trainer. Let’s get started 

Plank hold

Get down on your forearms and knees resting on the floor then step your feet back to a plank position. Engage abs to pull towards the ceiling and keep your body in a straight line and spine parallel to the floor. Abs should be pulling toward the ceiling. Start by holding for 20 seconds then work your way up to hold it for as long as you can. Then come back to starting position, rest and repeat three times. 

Side plank

Lie on your right side with your right forearm placing on the floor perpendicular to your body and your left hand resting on your side or on your hip. Legs should be out straight and one scissored in front of another. Engage your belly button in towards your spine while raise your body up by straightening and lengthening the waist so that you are balanced on your right forearm and the bottom of your right foot; as soon as you balanced, lift arm up. Start by holding for 20 seconds and working your way up to a minute. Rest in between each rep, and repeat three times on each side. 

Russian twist

To start, sitting on the floor with your knees bent and heels placed a foot away from your body then slightly lean back while holding a weight with both hands in front of you. Engage your belly button to your spine, twist slowly to one side for three seconds and inhale, then rotate to the other side. Try to complete as many full rotations as possible.

Don’t miss out next post for more ideas to get flat belly from Victoria Secret’s trainers. 

HIIT Workout for weightloss

HIIT Workout for weightloss

Just about every fitness trainer, from famous ones to amateur one, they all share a clear tip for losing belly fat which include of two main things. First, take care of your diet, eating whole foods and give up sugar and processed food. Second, make use of high-intensity interval training (HIIT) workouts as it targets belly fat greatly.
Although you can’t spot reduce belly fat by your own eyes, research shows that high-intensity interval training (HIIT) workouts may be the closest thing we have to a “belly fat workout” due to the fact that those push-and-recover sessions are more effective than traditional cardio at getting rid of stubborn abdominal body fat.
Furthermore, strengthening core muscles can help flatten stomach and drawn-in abs while improve posture and contribute to a more sculpted core. Only 15-minute HIIT workout circuit can blast off belly fat as it combines fat-scorching cardio intervals with standing core exercises that do double duty as your active recovery.

A belly fat workout is only half the battle; HIIT workout also kill the carving feeling of yours wiki TH a strictly diet.
So how to practice HIIT, it’s actually very simple. You should do as many reps as possible of belly fat workout in order with no rest and repeat the circuit 3 times total to complete the 15-minute HIIT workout.
Another option of basic 20-minute HIIT workout to lose belly fat and reveal a slimmer, leaner tummyis alternating between jumping rope and bodyweight excercises.
Here are some of our recommendations
Jump rope
Plank with bunny hops
Jump rope
Air squats
Jump rope
Burpees
Jump rope
Plank jacks
Jump rope
V-ups
You can practice each exercise for 40 seconds at your best effort then take a 20-second rest. A total of two circuit would make up a 20 minute workout, the remember to cool down with three to five minutes of stretching.

Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body Fast (part 1)

Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body Fast (part 1)

Cardio is a vital exercise to get a slim body and shed a few extra pounds by increasing heart rate and burning the calories in the form of glucose and fat. But not all types of cardio are good for weight loss; in fact, moderate-intensity cardio is not as effective as high-intensity cardio. Moderate-intensity cardio might lead to muscle loss and joints injuries. In this post, you will find top high-intensity cardio exercises for weight loss!

1. Intermittent Sprints

Practice Intermittent Sprints in 30 mins might burn up to 1200 calories depending on each people. To Do Intermittent Sprints, set the treadmill at a 3-degree incline and start running at a speed of 6 mph for 1 minute, then increase the speed to 9 or 10 mph and running for 3 minutes. After that, increase the speed up to 14-15 mph and continue the sprint for 30 seconds before slowing down to 10 mph and keep running for 3 minutes.

2. High-Intensity Interval Training

High-Intensity Interval Training in 35 mins might burn up to 500 calories. There are numerous types such as burpees, jumping squats, jumping lunges, high knees, step jumps, etc. The only thing to remember is doing these exercises in the correct form to avoid injuries. First, do a set of 10 reps of each exercise and then take a 10-second break.

3. Rowing

Rowing in 30 mins might burn 200-300 calories. To do rowing, grab the handle of the rowing chord while sitting on the rowing machine. Set the feet on the footrest, keep spine straight, shoulders rolled down, and chest out, engage the abs and back muscles as pulling the handle or the bar toward the abs. Stop pulling when the elbows are behind the body. Remember to squeeze the shoulder blades before returning to the starting position.

How to loose weight with Cardiovascular Exercise

How to loose weight with Cardiovascular Exercise

When you hear the word cardio, you probably think of sweat dripping off your forehead while running on the treadmill on your lunch break without having actual food. It’s true though. Cardiovascular exercise, also called aerobic exercise consists of doing activities with oxygen.

This type of exercise hits large muscle groups, including legs, upper body. It requires intense respiration or controlled breathing, and increases heart rate. The most common forms of cardio exercises include walking, running, swimming, cycling, and gym classes. Cardio machines include rower, elliptical, stair climber, bike, treadmill and the like. 

Cardio exercise play a critical role in burning burn calories and aid in weight loss. In order to increase the rate of losing weight, it’s advised that you combine it with at least two to three days a week of strength training workouts. The amount of cardio burned in order to lose weight depends on various factors like the current weight, diet, daily activity level, and age.

The formula to lose weight is simple as you need to create a calorie deficit which means that the number of calories consume must less than the amount of calories burn. The amount of weight lost depends on the amount of calories burned during exercises over the course of a week. A counting app is recommended to accurately measure the amount burned and consume. These trackers will allow the input if daily food intake and physical activity throughout the day, then calculate the current calories in/calories out equation. 

For the most effective results, you should get at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes a week of vigorous-intensity aerobic exercise each week to create a 3,500-calorie deficit, and lose one pound each week. Muscle strength-training activities that involve all major muscle groups are also recommended at least two days each week for prolonging the results. 

How breakfast help weight loss?

How breakfast help weight loss?

Many people believe that breakfast is the most important meal of the day which aid in losing those extra weight. The underlying reason is that breakfast can give a person energy for the day and help reduce the risk of overeating. In this article, we will explore the best breakfast foods that aid weight loss. 

Fiber-rich foods

Fiber-rich foods such as oatmeal is one of the best breakfast option for weight loss as food that rich of fiber have less visceral fat and inflammation. It also help improve symptoms of metabolic syndrome – a risk factor for diabetes. 

Protein-rich foods

In general, eating protein-rich foods for breakfast or at any other time of day greatly support weight loss as it help people feel fuller, reducing overeating, and burning more calories. Furthermore, protein-rich foods also contain a wide range of nutrients which allow a person to get enough nutrients without consuming lots of calories.

Avoid high calorie foods

High calorie foods are the root cause of obesity; hence, if a person want to lose weight, they must avoid foods that are high in calories and low in nutrients through reducing calorie intake at breakfast time and throughout the day. In order to reduce the amount of calories consumption, avoid adding sugar to breakfast foods or replace white sugar by brown sugar or honey. When shopping, select cereals that contain less sugar and avoid pancakes and pastries that contain lots of sugar.

Avoid sugary drinks

The amount of sugar and calories in sugary drinks is even higher than those in solid foods. Even fruit juice contain a high amount of sugar and calories but little nutritional value. Hence, try to eat the whole fruit rather than drinking juices.

Eat whole foods

Nutrient dense foods offer more nutritional value which may help a person feel fuller longer and help reduce the risk of heart disease and constipation as they contain many nutrients and rich in fiber.

3 Swimming Workouts for Weight Loss

3 Swimming Workouts for Weight Loss

Swimming brings about a ton of benefits when it comes to getting in shape thanks to it’s low impact, highly aerobic in nature on the upper and the lower body and its mental and emotional benefits.

If you look for some fun workouts to lose weight, try these 3 swim workouts which are one of the most versatile and effective activities that are designed to torch fat and help you get fit. These 3 workouts feature a fair amount of kicking which is both fun and blast away fat quickly by burning energy.
Each workout features a warm-up set, a little pre-set to get nervous system fired up, and then a fat-blasting main set followed by a gentle warm-down to recovery.

Workout #1: High-intensity
This is a Tabata-inspired workout that is short on volume, but high on intensity to create a skyrocketing metabolic reaction.
Warm-up: 4×100s (on the last 25 of each 100 swim with your fists closed)
Pre-set: 4×25s descend effort from 50%-95%
Main set: 3 rounds with 10s rest between reps

  • 8×25s
  • 50s backstroke swim
    Warm down: 6×50s swim freestyle

Workout #2: The Swim-Kick Aerobic Combo
This activity use to crank up the aerobic level by using different variations of intervals and combos of swim/kick/pull. Alternating swim and kick will keep your heart rate up, toning your legs, and putting in serious yardage.
Depending on your ability, begin with 50s then gradually increase to 100s over time.
Warm-Up: 300s swim freestyle
Pre-set: 200 pull breathing every 3 strokes by 50 + 100 kick
Main set: 30×100 freestyle [2 reps swim – 1 rep kick] – 20s rest between reps.
Warm down: 4x [50 swim choice + 10 deep water bobs] – 10 sec rest.

Workout #3: Vertical kicker’s delight
This workout feature vertical kicking within a descending effort ladder swim set which is a killer way to target your core and backside as well as mid-section.
Warm up: 200 swim freestyle + 8×25 swim in the smallest number of strokes possible (DPS) -15s rest at the end of each ength.
Pre set: 6×50 [25 swim, 25 kick] – 15 rest between rep
Main set: alternate swim and dolphin kick, 15 rest between reps

  • 5×100 swim (80% effort) – 30 vertical dolphin kick
  • 4×100 swim (85% effort) – 30 vertical dolphin kick
  • 3×100 swim (90% effort) – 30 vertical dolphin kick 2×100 swim (95% effort) – 30 vertical dolphin kick
  • 100 swim MAX EFFORT
    Warm down: 8×25 swim DPS – 20 rest between rep.

20 effective tips for weight loss (part 3)

20 effective tips for weight loss (part 3)

Avoid Sweetened Beverages

Sugary drinks are loaded with fructose, which can increase fat in the liver and make you gain belly fat. It is even worse than sugary foods because the brain process liquid calories different from solid ones which would make people to end up consuming too many calories and storing them as fat. Hence, it’s best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.

Get Plenty of Restful Sleep

Sleep is important for health, especially when you want to loose weight. If people who don’t get enough sleep, they tend to gain more weight and belly fat. Study shows that women who slept less than five hours per night were likely to gain weight than those who slept seven hours or more per night.
In addition to enough sleeping, you must make sure sufficient quality of the sleep as low-quality sleep is equal to no sleep at all.

Track Your Food Intake and Exercise

It is obvious that consuming fewer calories than your body needs is the key strategy which has been shown to be beneficial for weight loss. Hence, should you need to loose weight, do keep a food diary or using an online food tracker or app to help you monitor your calorie intake. In addition, food-tracking tools will allow you to manage intake of protein, carbs, fiber, micronutrients and even exercise then advise to decrease/ increase them if the data shows any insufficient or over.

Eat Fatty Fish Regularly

Fatty fish are incredibly healthy which are rich in quality protein and omega-3 fats that protect you from disease and reduce visceral fat while fish oil supplements can significantly reduce liver and abdominal fat. You should aim to get 2–3 servings of fatty fish such as salmon, herring, sardines, mackerel and anchovies…per week to boost the weigh-losing process.

20 Effective Tips to Lose Belly Fat ( part 2)

20 Effective Tips to Lose Belly Fat ( part 2)

Don’t Stress Out

Stress can trigger the adrenal glands to produce cortisol which increase appetite and drive abdominal fat storage. Especially women who are curvy, tend to produce more cortisol in response to stress which make them gain belly fat even faster. 

The solution for that is simple enough, try to reduce your level of stress through engaging in pleasurable or physical activities such as yoga or meditation.

Quit eating Sugary Foods

Sugar contains fructose,excess consumption of sugar even healthier sugar like real honey can directly linked to chronic diseases such as heart disease, type 2 diabetes, obesity and fatty liver disease. Thus, keep yourself away from those sur

Do Cardio Exercise

Cardio exercise is one of many effective ways to improve your health and burn those extra calories. The amount of calories burnt is depend on the type of exercise mix, moderate-intensity or high-intensity; the duration of exercise as well as the frequency. A women postmenopausal can lose whole body fat when they practice for 300 minutes per week.

Cut Back on Carbs, Especially Refined Carbs

Reducing your carb intake to under 50g of carbs per day can be very beneficial for losing abdominal fat in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS). 

If you can’t follow a strict low-carb diet, you can simply replace refined carbs with unprocessed starchy carbs such as whole grains to improve metabolic health and reduce belly fat. 

Replace Cooking Fats With Coconut Oil

Coconut oil is one of the healthiest fats as its medium-chain fats may boost metabolism and decrease the amount of fat storage in response to high calorie intake. People consume coconut oil daily for 12 weeks instead of regular fats can lost an average of 1.1 inches (2.86 cm) from their waists without changing diets or exercise routines. 

Despite the fact that coconut oil is healthier, it is still high in calories, thus for the best result, take 2 tablespoons (30 ml) of coconut oil per day to boost the burning process. 

Perform Resistance Training 

Resistance training, also known as weight lifting is important for preserving and gaining muscle mass as well as losing belly fat. 

In fact, a combination of strength training and aerobic exercise can led to the greatest effect. But, be sure to practice under a personal trainer’s guidance so that you don’t damage your spiral and other body parts.

20 Effective Tips to Lose Belly Fat ( part 1)

20 Effective Tips to Lose Belly Fat ( part 1)

Belly fat is not only make you uncomfortable, look unplesant, but it is also seriously harmful. Belly fat can lead to type 2 diabetes, heart disease and other conditions.

If you are already aware of the risks and want to start losing those belly fat, these are several tips backed by scientific studies to help you.

Eat Plenty of Soluble Fiber

Soluble fiber absorbs water and forms a gel that helps slow down food digestion and promotes weight loss by helping you feel full. It also decrease the number of calories that the body absorbs.

Research also found that every 10-gram increase in soluble fiber intake help decrease 3.7% of belly fat gain. So remember to consume foods rich in fibers every day such as flaxseed, Brussels sprouts, avocados, green leaves vegetable and blackberries.

Avoid Foods That Contain Trans Fats

Trans fatsare found in some margarines, spreads and packaged foods which linked to inflammation, heart disease, insulin resistance and a possibility of 33% abdominal fat gain.

Stay away from products that contain trans fats by reading carefully the ingredients labels to help reduce belly fat and protect your health.

Quit drinking Alcohol

Alcoholcan seriously harmful to your health and significantly increased risk of central obesity — especially, excess fat storage around the waist.

Cutting back on alcohol may help reduce your waist size, even those who drank daily but averaged less than those who drank less frequently but more in totally would have less belly fat.

Plan a High-Protein Diet

If you haven’t already known, protein is an extremely important nutrient for weight control which raise metabolism, build muscle mass and increases the release of the hormone PYY that help in decreasing appetite and promoting fullness. Research showed that people follow diet with high protein intake tend to have less belly fat than those who follow low-protein intake. Food that rich in protein are meat, fish, eggs, dairy, whey protein or beans, etc.

Simple Tips for Fitness Success

Simple Tips for Fitness Success

We are so glad that you have taken a step toward getting in shape. You probably know that you couldn’t get a sculpted body from eating junk food and lying in front of TV all day; however, it is not hard either. If you want to start your journey to having a hot body, here are some tips to start with.

1. Exercise Daily

Exercise daily for at least an hour with moderate physical activity such as brisk walking, running, jogging, etc. Although if you’re looking to lose a few pounds, you should do a higher-level intensity workout. Just make sure to not get injured during workout. Remember that after working-out, your muscles might ache a bit or feel irritating, but that means your body is changing for the better. Also always stay hydrated, stretch and cool down after finishing, and eat foods rich in protein to keep building your muscles.

2. Eat Healthy

Rule number one is to stay away from sweets, no matter how bad you want as sugar does no good for your shape. A single candy might take a hour of exercise to burn. Fruits and vegetables are the best choice helping you feel full for up to 3 or 4 hours such as apples, bananas, avocados, etc. while green vegetables such as spinach and broccoli keep the digestive system clean and running. Also, stick to lean meats that full of protein and healthy nutrients like beef, turkey and chicken. Seafood, such as, shrimp, and tilapia are also great alternatives to help keep muscles fit and ready for workouts. In addition, break down your meal into smaller portions. Eating six small meals a day is better than three large meals as less food in your digestive system is easier to burn and more energy is used toward your exercise. Also, keeping track of calories and food intake will help in planning out the essential physical exercising to burn out all extra energy.

3. Get Enough Sleep

Getting enough eight-hour of sleep is crucial to recharge the body’s batteries for daily working tasks as well as exercise. In case, you happen to feel tired at any point after work, remember to take a small nap before exercising which will be more effective to burn that extra calories.

4. Stay Motivated

The most important key to getting in shape is to set goals and keep a positive mindset. If you stay positive, it is easier to push yourself to get that fit body you’ve always wanted.