How To Lose Belly Fat With A 10 Minute Workout

Are you looking to change the shape of your body or trying to lose belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine that that was developed by Keli Roberts.

With this 10 minute exercise routine you can burn up to 150 calories every single day.

The first two minutes of this fat burning routine is: Jump Rope - Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.

Minutes two to three: Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet.

Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.

Minutes three to four: Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.

Minutes four to five: Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you

right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.

Minutes five and six: Jump Rope. Same as minutes three and four. keep thinking, I am losing body fat.

Minutes six and seven: Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of

one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.

Minutes seven and eight: Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.

Minutes eight and nine: Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.

Minutes nine and ten: Jump Rope. Same as you first two minutes. Keep thinking. If I do this everyday, I will lose belly fat. Good luck to everyone.

We recommend using a soft padding such as a yoga mat when performing this exercise. This will cut down on any injury and save some of those knee joints for you. If you need more information on gym mats and yoga mats, please visit Ultimate Fitness Equipment - for all of your fitness needs.

Article Source: http://EzineArticles.com/?expert=Steve_Chaballa

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How to Measure Body Fat Percentage From Home in 3 Easy Steps

When starting any weight loss, or exercise program, it is important to know how to measure body fat to get the most accurate results from your weight loss or exercise program.  When measuring your body fat, you can get an accurate assessment of your physical health.  If you think you need expensive tools to get an idea of your body fat, you don't. You can measure body fat at home.

What is a body fat measurement?  It is a measurement that gives a percentage of fat to muscle in your body.  Having too much fat is a contributor to serious health problems, such as heart disease, diabetes, and high cholesterol.  Keeping your body fat within normal limits will obviously leave you slimmer, but healthier as well.

How to measure body fat is really quite simple. Follow these steps:

1. Measure height without your shoes on.

2. Measure the circumference around your abdomen without holding it in.  Men use the navel, and women measure around the area with the least width.

3. Measure the circumference of the neck.

4. WOMEN:  Measure circumference of the hips (largest horizontal measurements).

Once you have your measurements in place, you can simply plug the numbers into an online calculator that will give you the results you need.

After you know what your body mass is, find out what is healthy for you.  While home tests are fairly accurate, there is generally about a 2% margin for error either direction.  This usually still gives an accurate enough assessment to set goals to work towards.

Things that might affect your readings include your body type going in the measurements.  People that are very fit will usually read a little higher, while people that are naturally thin may read a little low.  Being skinny does not equate to having enough muscle.

Men and women have different ranges for normal.  A woman's healthy range of body fat is 14-20% for athletes, 21-24% for "fitness", and up to 31% is considered acceptable.  A woman is considered obese when body fat proportions exceed 32%.

Men have a range of 6-13% for athletic body range, and 14-17% Is fit.  Up to 25% is acceptable, and over 26 is obese.

Men and women both have an essential amount of body fat to be considered healthy.  If a man's body fat gets below 2-4%, or 10-12% for a woman, there is not enough fat in the body.

Why use an in-home measurement?  Sometimes you just can't beat the honesty of a tape measure.  It's convenient, you can do it yourself, and simply plug the numbers into an online calculator.  While measuring for body fat, you can also keep a quick update of inches lost while working out.  This can be a real incentive, since muscle ways more.  Simply standing on a scale can get discouraging when you are gaining muscle, thus weight - even though you may be losing the inches.  That is what we are trying to lose, after all.

Go ahead.  Take your body fat measurements.  Knowledge is power, and once you know what you are starting with you can set a goal and start working towards it.

Don't just learn how to measure body fat ...do something to actually improve it! Check out this Burn the Fat Feed the Muscle review to find out how I was able to go from 18.7% to 10.7% body fat in less than 9 months!

Article Source: http://EzineArticles.com/?expert=Maxwell_Collins

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Diet Smoothies for Weight Loss - 5 Tips To Lose Weight With Smoothies

One of the most effective dieting programs goes by the name of diet smoothies for weight loss. We all know how crucial it is to eat well when we are working on reducing our weight. Since our bodies are usually thrown into a spin, at such times, it is imperative that we don't forsake them but rather aid them in coming out strong through this endeavor. Diet smoothies are in fact used to supply us with nutrients especially when having a drink. The following are important tips to help you attain your weight loss by use of diet smoothies.

Composition of diet smoothies

You should know that diet smoothies are usually composed of fruits, natural sweeteners and various vegetables. When it comes to use of natural sweeteners, there are so many options to consider when you are going shopping. This implies that anyone can therefore easily access these sweeteners. Unlike the popular perception that weight loss involves eating and drinking heart-wrenching bitter stuff, smoothies come with a sweet taste and do not in any way lead to an increase in weight.

Substituting meals with diet smoothies

A good thing with diet smoothies is that one can use them in place of meals. For example, after working out in the evening, you can relax as you enjoy your share of a diet smoothie. Alternatively, you can even replace your breakfast by taking one of this without fearing to starve to death. This means that you will avoid overeating while still staying satisfied and healthy. In case, you want to make sure that you have taken enough protein, you can always top up with tofu or various supplements e.g. protein powder.

Pulp is good for your health

Make certain that you don't throw any part of the fruits and vegetables that you are using to produce your smoothies. This is because you might end up getting rid of pulp which is a major source of useful fiber for our bodies. When it comes to maintaining a healthy lifestyle, fiber has several uses which are worth mentioning. For one, you will feel full without having to eat a lot. Secondly, fibers help in the digestion process making sure that everything progresses smoothly. Finally, they lead to an efficient waste removal by getting rid of harmful toxins.

Don't go without breakfast

Don't neglect to take your breakfast as you go about your diet smoothies for weight loss, By taking breakfast, you are helping your body get into operational mode as the metabolism gets into shift mode. One of the ways to make sure that you don't skip your breakfast is making sure that you incorporate smoothies into this important activity. This way, it will become part of your diet and help you to stay fit.

Variety is essential

There are various smoothies that one can use in his or her weight loss plan. Variety is vital in all diet programs as we all prefer different things from each other. For example, some people do not prefer to take in sweet stuff and they are therefore free to make their smoothies as they wish without having to bear the sweetness. Once you make your own flavor you are more likely to follow it than if you had copied someone else' diet.

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Physical Exercises To Lose Belly Fat

Belly fat is also referred to as abdominal obesity. Clinically, it is known as central obesity. Most people are unaware of the threat that belly fats pose. High levels of fat in the abdomen may lead to increased levels of fatty acids in the liver. This will eventually lead to decreased insulin production therefore causing Hepatic steatosis. This is the buildup of fats in the liver.