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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Burning Fat Vs Burning Calories

To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat. Your main focus when you exercise should be losing body fat, and you can’t lose body fat just from burning 

calories. When we exercise, our bodies will start burning calories, but the calories that are burned are the calories from carbohydrates in our system. In order to burn calories from your stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen that your body needs in order to start burning fat and 

the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise. Please understand that if you continue to only burn calories from carbohydrates, you will lose mostly “water weight” which leads to a decrease in your metabolism. Also, think of the calories that are burned 

from carbohydrates as your energy calories. If you lose too much energy calories then your muscles will not receive enough energy to increase your metabolism which indirectly burn fat. Therefore you must increase your calorie intake when you are on an exercise program to replace your burned energy calories.

Burning Fat Calories during exercise

During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of 

exercise. This is true to a certain extent. I say this because you will continue to burn sugar past the 10 minute mark if you are not working out hard enough for your body to want more oxygen; or you are working out too hard and you can’t supply your body with enough oxygen for fat burning. When you exercise you must move at a 

steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. Also remember that just because you reached the fat burning stage does not mean you will stay there. Staying at the fat burning stage once again depends on if you are moving at a pace that is right for your body. Make sure that you are within your target heart rate range.

Burning Fat Calories at rest

The only way for you to continue to burn fat calories hours after you have finished working out is through the anaerobic exercise of weight training. Weight training is the key to burning fat at rest. Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise. The calories that you are 

burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn at rest are mostly calories from fat. The reason you are burning fat at rest is because weight training increases your metabolism which uses your stored fat as energy.

To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises.

Good Fat Vs Bad Fat

Oh! December, a busy month - lots of shopping, parties and more, as we usher in the holidays that come along with the festivals. It is the season of annual holidays with a lot of 'pomp n show'. It is a busy time with a lot of arrangements to be made and gifts to be purchased - celebrating the festival season at home with family/ a get-together with friends/ a holiday getaway just for 'you & your' loved ones. Christmas and New Year are two festivals celebrated all over the globe with a zeal and fervor.