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The Complete Guide to Interval Training

(Source: , via justkeepbreathing831)

Exercises to get rid of love handles

Here are some exercises that will tone your oblique muscles. Once you start lowering your body fat (and removing those love handles), you (and others) will really notice the benefits of these exercises!

  • Trunk Twist (3 sets of 10 - 15 reps per side)
  1. Stand with your feet at shoulder width and your knees slightly bent.
  2. Place your hands in front of you with palms facing away from you (as if you’re about to push something away).
  3. Twist your torso to the left, until your face (and hands) are facing in the opposite direction. (Don’t force yourself to go too far - you don’t want to injure yourself.).
  4. Now twist all the way around to the right.
  5. Repeat steps 3 and 4 until you’ve completed the desired number of reps.
  • Lying Twist (3 sets of 10 reps per side)
  1. Lie on your back, with your arms stretched out to your sides, palms facing down.
  2. Raise legs upward with knees slightly bent. Your legs should be almost at 90 degree angle from your body (i.e. almost straight up in the air, but bent slightly)
  3. Lower your legs to the left side, so that your left, outer thigh touches the ground.
  4. Now bring your legs up and lower them down to the right, until your right outer thigh touches the ground.
  5. Repeat steps 3 and 4 until you’ve completed the desired number of reps.
  • Lying Leg Raise (3 sets of 10 reps per side)
  1. Sit on a bench, holding the sides firmly.
  2. Extend your legs out straight.
  3. Pull your knees into your chest, squeezing your abs at the same time.
  4. Hold for 2 seconds.
  5. Repeat steps 2 - 4 until you’ve completed the desired number of reps.
  • Oblique Crunch (3 sets of 10 per side)
  1. Lie on the floor with your legs bent, your feet flat on the floor. If you prefer, you can keep your legs bent at a 90 degree angle so that the bottom of your feet are vertical.
  2. Place your hands on the back of your head, or if you prefer, cross them over your chest.
  3. Lift your right shoulder blade off the ground moving your right elbow towards your leftknee. This results in a “twisting” motion, and is why this exercise is often referred to as a “Twisted Crunch”.
  4. Feel the squeeze for a second.
  5. Slowly return to the starting position.
  6. Repeat steps 3 and 4 for your other side (i.e. move your left elbow towards your rightknee)
  7. Repeat steps 3 - 6 until you’ve completed the desired number of reps.

 

Once you become comfortable with these exercises, feel free to perform more repetitions per set. For example, when you can perform 3 sets of 10 oblique crunches easily, try 3 sets of 15 per side, or even 3 sets of 20

(Source: health-heaven)

How to get rid of belly fat.

A combination of strength training and aerobic exercise along with the right nutrition plan is the best way to get rid of that stubborn stomach fat. Muscles burn extra calories. The more muscle you carry on your frame, the more calories you burn in a 24 hour period which translates into extra fat burning power.

Sit-ups and other abdominal exercises will allow you to tone your belly and give the appearance of a slimmer waist. You will be able to hold your stomach in better, but the fat will still be there. Sit-ups and other abdominal exercises are useful in building the abdominal muscles , but they have little effect on the adipose tissue located there.

Cardio exercises are great but don’t just stick to them exclusively. Do more of a whole body workout along with the running. By getting more muscle groups involved you will increase your metabolism faster. This will help burn off the fat faster.

Do various forms of squats, lunges, deadlifts, clean & presses, snatches, swings, presses and pulls, mountain climbers, sprinting, etc.

A program of exercises to get rid of belly fat would encompass a much higher percentage of the body instead of abs exercises directly targeting the midsection. The way you combine these full body exercises into a strategic workout that maximizes your metabolism is also very important.

(Source: health-heaven)

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