Fat Loss 4 Idiots Book

Have you been unsuccessfully trying to lose belly fat? If so, there is a good chance you might be making some basic mistakes.

In this article, we are going to go over the 2 essential areas that are crucial to have correct if you want to exercise to lose belly fat quickly and permanently.

1. Total body strength training workouts 2-3 times per week.

This can melt fat from your body by gaining muscle and increasing your metabolism!

The more muscle you work, the more calories you will burn. Remember that muscle is the main thing that will burn fat while exercise. Strength training will help you to lose belly fat because the more muscle you have, the more calories you will burn.

Don't make the mistake of doing the common "3 sets of 10" on a strength machine with a minute of rest between each set. It is a better idea to follow more of a "circuit training" structure. Here is an example:

Warm up: 5-10 minutes
1. Pushups - 10 reps
2. 1 arm DB row - 10 reps per arm
3. DB squats - 12 reps
4. Leg curls on stability ball - 10 to 12 reps
5. Side planks - 5-15 seconds per side
6. Hyperextensions - 12 reps
7. Standing DB overhead press - 10 reps
8. Ab crunches on stablity ball - 10 to 15 reps

Go from start to finish, and rest 30-45 seconds between each exercise. Try doing the entire rotation 2-3 times around. This should take no more than 20-30 minutes depending on how much rest time you need.

This workout is just an example to show you what a total body workout looks like. There are lots of different ways to structure a workout like this, but this serves our basic purpose.

With this type of total body workout, you will exercise to lose belly fat as well as gain strength. Whenever you doing total body workouts, you always want to wait a day before doing it again so your muscles can rest and recover.

2. Interval training cardio instead of long, boring, same speed workouts.

Interval training differs from regular "same speed" cardio routines because it is quicker and a lot more fun. It is a great way to exercise to lose belly fat because you alternate between high and low intensities throughout the whole workout. Here is an example:

First 5 minutes: warm-up

2 minutes: slow
30 sec - 1 minute: fast (almost as hard as you can)

-Repeat the "2 minute slow 1 minute fast" 3-6 times.
Last 5 minutes: cool-down

By doing this type of routine, you are making your fat loss workout time shorter and more effective. You will increase your metabolism and you will have a lot more fun burning fat! Do this right after your total body strength training workouts 2-3 times per week.

Be sure to keep your heart rate in mind. Because you are working very hard, you should check with a doctor and make sure this is a safe way for you to exercise to lose belly fat.

Now that you have a structure for how to exercise to lose belly fat. The effort to lose fat does not have to be frustrating and slow. If you exercise correctly and have the right diet, you should be able to lose 1-3 lbs of belly fat each week until you reach your goal!

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If you are serious about wanting to reach your goals, go to Exercise to Lose Belly Fat for some killer information.

Tom Gifford is a Certified Personal Trainer (CPT) through the American Council on Exercise and also holds a degree in Kinesiology (Exercise Science). Tom specializes in effective fat loss training for people who have tried all the fad diets and exercise gimmicks.

He is the founder of http://www.TheFatLossZone.com, which is a free newsletter about how to safely and effectively lose fat permanently.

A Canada weight loss spa can either inspire or discourage you to lose weight so you have to choose one wisely. In choosing a Canada weight loss spa, you need to consider a few things.

Location
Determine where a Canada weight loss spa is located. Is it conveniently near your home, office or both? Make sure it is near you so you won't experience any hassle getting there. A 15 to 20-minute travel time or less is ideal but consider looking for another one if you need to spare around 45 minutes to an hour just getting there.

The price
Another important factor to consider in choosing a Canada weight loss spa is the price that you have to pay to avail of their services. A weight loss spa that charges high fees does not necessarily mean that it is better. Apparently, there are a lot of Canadian weight loss spas that have very affordable fees but their facilities and services are more useful for you compared to more expensive ones.

Signing contracts
Read everything prior to signing up for a weight loss spa. Make sure that you are paying for the right services that can truly benefit you. If the contract is stating that you can only use a limited number of equipment even though you are paying for a full membership, chances are, you are being fooled. Remember that if it is not worth spending your hard earned cash to something you can never use, then do not do it.

Never settle
Keep in mind that you must never settle for services that you believe you can never benefit from. Also, never settle for a spa that has limited services to offer for you. There are a lot of weight loss spas that can give you better and more services that can prove to be of more value for your money.

Ask questions
If you know someone who is already a member of a weight loss spa, ask that person for quotes on services and the prices. Otherwise, you can call up a weight loss spa or visit the one nearest to you. That way, you can have an idea on what you can expect from each weight loss spas you are thinking of joining in.

Phillip England is a weight loss expert and Author of the popular report "The Ultimate Weight Loss Secret". To receive your free information on the secret that doctors, and health companies either don't know, or don't want you to know, please see http://www.theultimateweightlosssecret.com/secret

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Learn how to exercise and work out correctly with FREE FITNESS SECRETS by Doug Jones, part of his Healthy IntroDougtions to Strength Training series by Stand Firm Fitness.

If you have never worked with a personal trainer or fitness professional, or would like to get all of the facts from an expert in the field, we think you'll appreciate this free advice and exercise tips.

This information will help you lose weight, burn fat, build muscle, get strong, be fit, prevent osteoporosis, lower blood pressure, improve cholesterol, get lean, fight depression, reduce anxiety, become flexible, and decrease stress.

Have fun working out and please let us know if you have any questions.

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There are exercises for the butt, thighs, hamstrings, calves, glutes, hips, back, chest, shoulders, arms, biceps, triceps, abs, abdominals, lower back, forearms, and midsection.

Doug Jones, BS, MA, CSCS
Exercise Physiologist
Certified Strength & Conditioning Specialist

President, Stand Firm Fitness, LLC
644 Danbury Road
Wilton, CT 06897

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