Discover How To Get In The Best Shape Of Your Life Without Ever Stepping Foot Into A Gym

Dear Friend,

Are you looking to get in better shape?

Maybe you want to lose weight, build some muscle, and just look a little better

TOTAL BODY WEIGHT TRANSFORMATION
Discover How To Get In The Best Shape Of Your Life Without Ever Stepping Foot Into A Gym

If you’re like many people, you’ve probably tried various diets and fitness programs.

You’ve seen some results here and there, but it seems like most fitness, weight loss, and muscle-building programs are hard to stick with…

That’s because…

Most Weight Loss And Fitness Plans
Just Don’t Work Like “They” Say It Will…

Have you noticed that it always seems like some new exercise machine is being sold or maybe you’ve noticed the gyms popping up everywhere?

There’s no question, fitness has become BIG business, and it’s all about the dollar now… not about you doing what’s most effective and healthy for you.

When you get online or watch TV, almost all you see are things like “new and improved” exercise machines, supplements, fitness programs, and gym advertisements.

Unfortunately, almost nothing seems to be very effective. And even if you can get results, it’s easy to quickly spend hundreds or even thousands of dollars on getting in shape.

Not to mention, many of the “fad” fitness programs and exercise equipment out there may be doing more harm than good…

In fact, some of them could put you at risk of wasting your time or even injury.

The solution is to simply get “back to the basics…”

And when I say “basics,” I mean…

You Can Get In The Best Shape Of Your Life
Without Spending A DIME ON Gym Memberships Fitness Equipment, And Personal Trainers Using…

Bodyweight Training.

If you haven’t heard about bodyweight training before, you’re about to discover how you can leverage your body to get in the best shape of your life.

Here’s why you need to take a close look at bodyweight training…

  • It’s more natural than fad diets or “new age” exercise equipment
  • You don’t have to stress out about getting to the gym… you can exercise from anywhere…
  • Research is showing that bodyweight training can often give you better results than with exercise equipment or fitness programs
  • It’s fun, so it’s easy to stick with your plan and ensure you get results
  • Bodyweight training will save you THOUSANDS of dollars when compared with other fitness programs

Although most exercises that focus on bodyweight training are pretty simple, many people struggle to get solid results. That’s because, with bodyweight training, the details are important…

When you do things the right way, you’ll be burning fat and building muscle in just a few short week… you truly will get in the best shape of your life.

But, if you do things the wrong way, you could put yourself at risk of wasting your time, getting frustrated, and ultimately even getting injured. It’s important you have someone that’s an expert at bodyweight training showing you “the ropes.”

Because of all of the misinformation out there about bodyweight training, I’ve put together the next best thing to hiring a personal training to show you how to lose weight and build muscle with bodyweight training…

Learn more here!

Advertisements

How to lose belly fat

ultramax
How to Lose Belly Fat

Four Parts: Jump-starting Your Metabolism Exercising for Fat Loss Dieting for Fat Loss Measuring Progress

Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically it’s the deepest layer of belly fat that poses health risks. That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health.[1] There are many dangerous and ineffective gimmicks about how to lose belly fat. While there is no “magic bullet” that will target abdominal fat in particular, this article will explain what causes an expanding waistline and how you can make that spare tire go away.

Jump-starting Your Metabolism

Eat breakfast. It might seem counterproductive to eat if you’re trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower.[2]

Building a healthy breakfast:
Choose a protein: eggs, beans, peanut butter, nuts, lean meat
Choose a fiber: oats, fresh fruit, leafy green vegetables
Minimize refined sugar: Avoid sugary cereal, pancakes, pastries, instant oatmeal
Tip: Oats and other high-fiber carbs maintain healthy blood sugar levels, making it easier to lose weight
Decompress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat.[3] Some strategies for combating everyday stress:

  • Most people need at least
    7 hours of sleep

    every night. Stop using screens, such as computers and tablets, thirty minutes before bedtime to ensure the best quality of sleep.[4]

  • Set aside time to relax. Even if it’s only 15 minutes on your lunch break, find time to simply close your eyes, breathe deeply, and forget your worries.
  • Keep anything that stresses you away from where you sleep as much as is practically possible.
    Keep your work space and bedroom separate.

    Resolve to leave your worries behind as soon as you step into your bedroom.

Aim to take 10,000 steps a day. In one study where men reduced their daily steps from about 10,000 to less than 1,500 (without changing their diet), their visceral (belly) fat increased by 7% after just 2 weeks.
  • Try to walk everywhere within a reasonable distance. Walk to work, school, or the grocery store if possible.
  • Get a pedometer and try to increase the number of daily steps you take.
  • Take stairs instead of elevators; walk instead of driving.
  • Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job, consider getting a treadmill desk or stand-up desk.
Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains.

  • Whole grains are high in fiber, which makes you feel full longer. This will help you eat less, which will help you lose weight.
  • Avoid white grains. For instance, eat brown wheat bread instead of over-processed white bread, and favor wild brown rice over white rice.

Drink plenty of water. Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting. Drinking more water also helps your body flush out waste/toxins and improves your overall health.

  • Aim to drink an 8-oz. glass of water 8 times per day, or 64 ounces total.
  • Carry a water bottle so that you can drink whenever you feel thirsty.
  • Know how to tell when you’re sufficiently hydrated. You’ll know you’re drinking enough water when your urine runs light yellow or almost clear. If it’s darker than a post-it note, drink more.
  • Significantly reduce alcohol, sugary drinks (like sweet tea, Kool Aide, fruit punch, fruit juice, Coke, 7-Up, and Pepsi.), and carbonated beverages.

Exercising for Fat Loss

Exercise in small bursts. Research shows that interval training, or alternating short bursts of energy with brief resting periods, can improve muscle and build endurance more quickly than traditional exercise.

Interval Training for Weight Loss:
Sprints: Run at top speed for 20 seconds, then slow to a walk until you catch your breath. Repeat for 10 minutes.
Exercise equipment: Set a treadmill, elliptical, or stationary bike for interval training.
Quick options: Fit brisk 5-minute walks or stair climbing into your day as often as possible.

Skip the crunches — for now. Abdominal crunches and sit-ups should build strong muscles, but you might not see them under belly fat. In fact, crunches might actually make your stomach look bigger as you build up thicker abs. Instead, if you strengthen your back muscles, your posture will improve and pull in your belly.

Alternative core exercises:
Planks: Get in the push up position, but rest on your elbows and forearms. Pull your stomach muscles in tight, keeping your back, neck, and bottom in a straight line. Hold this position for 30 seconds or as long as possible. Rest and repeat 3-5 times.
Squats: Stand with your feet about 8 inches (20 cm) apart. Extend your arms in front of you and do four sets of 15-20 squats.
Side stretches: Stand up straight, with your feet hip-width apart. Put your right hand on your right hip, and lift your left arm straight up, with the palm facing right. Keeping your legs centered, lean to the right and “reach” over with your left arm, stretching your left side. Repeat 3-5 times on each side.
Ramp up the cardio. Do aerobic exercises which get your heart pumping, burn calories quickly and facilitate fat loss all over the body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of body shape or size.

  • Time your miles. Track your progress by timing how long it takes to run a mile. As cardiovascular stamina improves, you’ll notice the time going down.
  • Correct shin splints. If you get painful shin splints (pain along the front of your shins when you run), you may be over-pronating (landing with most of your weight on the outer side of your foot). There are shoes designed specifically to help alleviate this.
  • Don’t overdo it. Start with three cardio workouts a week, or alternate cardio with lighter exercises like walking for thirty minutes daily.

    Pushing yourself hard every day doesn’t allow your body enough time to recover and build up muscle, and could lead to injury.

Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat. You can do resistance training with free weights, exercise machines or resistance bands and it may also be useful to train from unstable positions due to increased muscle activity.

Dieting for Fat Loss

Reduce calorie consumption. Unless you restrict calorie intake, you won’t lose belly fat. Keep track of your daily calorie consumption by using a program such as MyFitnessPal or the USDA SuperTracker to record everything that you eat.

  • Remember that it takes a 3500-calorie deficit to lose one pound of fat. That is, you have to either burn off 3500 calories through exercise or eat 3500 calories less than you burn in a week. Break this up into daily limits. To burn 3500 calories a week, you should aim to have a 500 calorie deficit every day. For example, you can exercise to burn 250 calories and cut 250 calories from your diet.
  • Aim to lose a maximum of two pounds per week.

    Losing any more than that can be unhealthy and leads to a cycle of “crash” dieting, in which you rapidly gain back any lost weight.

  • Keep a food diary. Most people tend to underestimate how much they eat. Get an honest assessment of your eating habits by writing down everything you consume for a week. Utilize an online calorie calculator, and figure out roughly how many calories you’re consuming in a day. From there, see what you can afford to cut.
  • Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level. Some women may require lower daily calorie intake, such as 1800 or 1500 a day. Start by limiting yourself to a 2000 calorie limit per day, and lower the limit if you do not see progress.
  • Do not consume less than 1200 calories per day.
Eat good fats. Studies suggest that a diet with a higher ratio of monounsaturated fats like avocados, nuts, seeds, soybeans, and chocolate — can prevent the accumulation of belly fat.

  • Trans fats (in margarines, crackers, cookies, or anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen. Avoid these as much as possible.
Get more fiber in your diet. Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels which can speed up the burning of visceral belly fat. Women should aim to consume 25 g of fiber per day while men should aim for 30 g a day.

  • Add fiber to your diet slowly. If you are currently getting 10g of fiber a day, don’t jump to 35g of fiber the next day. The natural bacteria in your digestive system requires time to adapt to your new fiber intake.
  • Eat the skin on your fruits and vegetables. Incorporating more fruits and vegetables into your diet adds fiber, but only if you eat the skin, as that’s where most of the fiber is. Don’t peel those apples before you eat them.
  • With potatoes, leave the skin on (with baked or mashed potatoes) or if you peel them, make snacks of them. For example, drizzle olive oil, rosemary, salt, and garlic on the peels and bake at 400 F (205 C) for fifteen minutes for baked Parmesan garlic peels. Keeping the skin on potatoes when cooking them helps keep more vitamins/minerals in the flesh (just don’t eat any parts of skin that are green).
  • Eat more split pea soup. Split peas are a fiber “power food”. Just one cup of them contains 16 g of fiber.

Measuring Progress

Calculate your waist-to-hip ratio. Your waist-to-hip ratio — or the circumference of your waist divided by the circumference of your hips — can be a good indicator of whether you need to lose belly fat. Here’s how to get it:

  • Wrap a soft tape measure around the thinnest part of your waist at the level of your navel. Note the measurement.
  • Wrap the tape measure around the widest part of your hips, where you can feel a bony protrusion about 1/3 of the way from the top of the hipbone. Note the measurement.
  • Divide your waist measurement by your hip measurement.
  • Know what’s healthy. Women should have a ratio of 0.8 or below; men should be at 0.9 or lower.
Continue taking your measurements as you progress. After incorporating some of the above strategies, keep measuring so you can see your progress.

  • The way bodies distribute fat is largely beyond control and can be dependent on several factors (genetics, menopause, etc.). What is within your control is your level of body fat overall — if you keep that low, it won’t really matter where the fat goes, as there won’t be much fat in the first place.

Weigh yourself at the same time each day. Because body weight fluctuates depending on the time of day, when you last ate or when you last had a bowel movement, standardize the process by weighing yourself at the same time each day. Many people choose to do this the first thing in the morning, before breakfast.

Burn Stubborn Fat Now

The Natural Weight Loss Fruit Is Taking The World By Storm

Distributors from Southeast Asia and India, are overwhelmed with the demand for this newly discovered “fat burning” fruit.

Garcinia Cambogia contains a major ingredient HCA (Hydroxycitric Acid) that is extracted from the rind of the fruit and has proven through multiple studies to enhance weight loss naturally!*

BENEFITS OF GARCINIA CAMBOGIA
DISCOVERY IN NATURAL WEIGHT LOSS.*

EXCITING NEW DISCOVERY IN NATURAL WEIGHT LOSS IS A STRANGE INGREDIENT THAT HELPS BURN STUBBORN FAT*

Ultramax Garcinia contains Cambogia Extract that helps prevent fat from being stored and moving towards glycogen, which is an energy source that helps burn more fat. Ultramax Garcinia will curb your appetite and help you Lose Weight and Gain Energy Naturally*

Best Results are achieved when combined with a low calorie diet and exercise* You should always consult a physician before starting any new supplement*

WHY ULTRAMAX GARCINIA?

Expert fitness trainers recommend using only the most effective and pure products.*

That’s where Ultramax Garcinia comes in, we use the purest Garcinia Cambogia Extract, which has the highest HCA levels (60%) available!*

Ultramax Garcinia is carefully produced in our GMP Certified Lab without any animal byproduct fillers or dangerous chemical additives.*

“One of the best parts about Ultramax Garcinia is the appetite curbing effect”*

It’s the Simple Way to a Better Body!

100% ALL NATURAL INGREDIENTS!NO GMO’S, NO PRESERVATIVES, NO CHEMICAL ADDITIVES*

  •  Curbs Appetite for Emotionally Charged Eating*
  •  60% Hydoxycitric Acid (HCA)!*
  •  100% Pure Garcinia Cambogia Extract!*No Fillers, Binders, or Artificial Ingredients!*
  •  100% Pure Natural Ingredients!*
  •  FDA Registered, GMP Certified Lab!*

SMART SCIENCE BEHIND GARCINIA
CAMBOGIA MAKES THE DECISION EASY!

Clinical studies of garcinia cambogia have demonstrated the possibilities of increased weight loss, curbing the appetite and increasing serotonin levels!*

One clinical human study reported a significant decrease in fat mass in the HCA group compared with placebo group, while two studies reported a significant decrease in visceral, subcutaneous, and total fat areas in the HCA group compared with placebo.

HCA may suppress your appetite by inhibiting a key enzyme (Citrate Lyase) that your body uses to turn glucose into fat.

HCA may stop the fat-making process and the production of LDL (bad cholesterol) and triglycerides decrease.*

The natural HCA in Pure Garcinia Cambogia is used as an appetite suppressant to help reduce cravings and decrease the urge to consume calories.*

Your 7 steps to lose belly fat

Your 7 steps to lose belly fat

Awaken The Abs Within – 7 Secrets To Lose Belly Fat is packed full of nutrition and fitness secrets that will help you lose belly fat, get a flat stomach, and six pack abs. It doesn’t matter if you’re a guy or girl, young or old, or a beginner or more experienced athlete, the secrets outlined in this book will help you get the healthy body you’ve always wanted! Think starvation diets, countless hours of cardio, and 1000s of crunches every day is the only way to lose fat? WRONG! By following the Awaken The Abs Within secrets, you WILL NOT need to go on a starvation diet or do countless hours of cardio. All 7 secrets will provide you with a plan for a maintainable and sustainable lifestyle. Awaken The Abs Within is about creating a healthy lifestyle. THIS IS NOT a short-term fix/fad program. Here are some of the topics covered in Awaken The Abs Within: UNDERSTANDING HOW AND WHY YOUR BODY ACCUMULATES FAT You’ll be shocked when you read about the top 3 fat fighting misconceptions. CONTROLLING YOUR BODY’S HORMONES Your hormones play a major role in creating a FAT BURNING or FAT STORING body. You will see how certain foods elicit the production of fat BURNING hormones and enzymes while other foods (which the majority of people probably eat) elicit the production of fat STORING hormones and enzymes. BALANCED DIET: This the grand daddy of them all: “Abs are made in the kitchen, not in the gym.” Your diet is responsible for 80% of your results when it comes to having a lean tight body. To properly burn body fat and build muscle, your body requires the right TYPES of food, the right QUANTITY of foods, at the RIGHT TIMES. You will learn how to apply the TQT nutrition planning principle to your lifestyle. You will also learn the exact types of fat burning foods to eat. In addition to this, you will learn how to create your own sustainable meal plan that doesn’t starve you and doesn’t make you continuously eat the same boring foods over and over again. You will probably be shocked at how much of the right foods you need to eat and how often you should be eating to lose fat. BOOST YOUR METABOLISM FOR LIFE You will learn all kinds of secrets that will help speed up your metabolism including why eating smaller meals MORE OFTEN can actually burn more fat. You will never starve when you apply these secrets! DETOX YOUR BODY FOR FAT LOSS When your body is in a toxic state, it can’t efficiently metabolise and burn stored fat for energy. You will learn the 5 categories that cause toxicity in the body as well as simple ways to detoxify your body. POWER OF BELIEF FOR FAT LOSS This may be the most important thing when it comes to accomplishing anything in life. If you think you can’t, then you already failed. You will learn ways to deal with stress with very simple but fun exercises. FULL BODY WORKOUTS AND UNIQUE AB TRAINING TECHNIQUES AND EXERCISES The majority of the cardio programs in this book take no more than 20 minutes. You also get 30 weeks of full body fat loss weight training workouts that anyone can do regardless if you’re a beginner or advanced. This proven workout program is designed using unique multi-joint exercises that burn the most calories and elicit the greatest fat burning hormonal response. You also get Brad’s secret abs specific workout program that he used to get his six pack abs as well as his other top 30 abdominal exercises. Ever heard of the breakdancer? Well you’ll be doing it when you hit level 6 of this abs program. If you’re confused and frustrated with how to burn belly fat and get a sexy lean stomach, Awaken The Abs Within is for you. Get your FREE bonuses such as, “9 Steps to: Healthy Eating” and “5 Abdominal Fat Burning Foods” by visiting http://www.awakentheabswithin.com/free-stuff/

Are You In An Afternoon Slump? This Short Yoga Sequence Will Fill You With Energy

The final push of winter can feel like one of the most agonizing times of the year for many of us. The cold weather kicks in, the days get shorter, anxiety increases, and energy starts to tank. We burn out near the end of winter, finding ourselves completely exhausted. We need to reset.

In those moments where you feel particularly exhausted, try a simple yoga sequence to wake yourself up and reset your day.

  1. Cat/cow

Roll through a few cats and cows to wake up your back and release tension in your spine. Freeing up this tension in your spine will help awaken you. From all fours, take a deep inhale, arch your spine, and look up. Exhale, curl your spine and look down toward your navel. Go at any pace that feels right for you–if you’re feeling particularly sluggish, turn it into a kriya by arching and curling your spine as fast as you can while inhaling and exhaling sharply.

  1. Downward dog split.

From all fours, tuck your toes under and stretch your legs into a downward facing dog. Keeping one foot grounded, lift the other leg up in the air, bend your lifted knee, and open up your hip. Explore with rolling your lifted leg’s hip or ankle in one direction and the other.

In downward dog, you’re in an inversion with your head beneath your heart. Inversions help blood to flow to your brain, allowing for more oxygen to your brain. Invite in any sensations you might feel here.

  1. Cross-legged forward fold.

From your down dog, place your lifted leg directly in front of the other leg for a down dog variation. From here, crawl your hands back to your feet and fold with your legs crossed. Feel the stretch and release in your hamstrings as you fold from your waist. If you’re feeling extra tight, place your hands on blocks or your shins.

Forward folds force us to drop our egos and tune inward. Even though your head is dropped, remain alert and active. By placing one leg crossed in front of the other, the pose calls for more attention. You bring energy to the pose by going in mindfully. Your body might be relaxed, but it is still strong and supported.

  1. Side stretch.

From your forward fold, slowly start to roll on up, keeping your legs crossed. With your spine nice and long, lift your arms up above your head. Grab ahold of your wrist with your hand and take stretch over to the side. Feel the opening in your lungs and side body. Breathe into this spaciousness. Guide your breath into the areas that are still asleep.

  1. Cross-legged plank.

With your legs still crossed, start to roll back down, crawling yourself out into a one-legged plank pose. One ankle should be resting on top of the other and you’re engaging your core like crazy. Hold this plank pose for a few breaths—make sure your hips are low, but not sinking, and make sure your shoulders are over your wrists. If you want more, take breath of fire, rapidly inhaling and exhaling through your nose.

Firing up your core strength creates internal heat, warming up and energizing the rest of your body.

  1. Full surrender with hip variation.

Lower all the way down to the ground. Release your legs, rest your forehead to the ground, and stretch your arms out in front of you. Flip your palms upward, with a willingness to receive external energy. Draw one knee toward your rib cage, facing out at a 90 degree angle. Feel the opening of your inner groin and hip. Feel the sturdiness and strength of the ground beneath you. Close your eyes and breathe.

Taking a moment to surrender might seem like the opposite of energizing, but grounding for a moment helps reset your focus, offering mental clarity. When you’re ready, make your way back to all fours and repeat on the other side.

 

Welcome to Take My Fat Away

Thanks for visiting my blog! I have so many things to share with you but let me start by telling you how much I love yoga and doing my best to take care of my body. Over the years, I have become very attentive to my eating and bodily movement habits. My health depends on me and only me. While I love yoga, I also love many other exercise routines. I always try to keep my body in motion throughout the day with walking, power walking, bicycling, dancing, and yoga. I wasn’t always like that, though. For years, my profession involved sitting at a desk all day, with very little movement until I left the office. It was wearing on me with weight gain, always tired, grabbed whatever I could eat on my way to work, while I’m sitting at my desk eating my lunch and starving by the time I got home, too tired to prepare meals, so I grabbed whatever and as much as I felt satisfied with, after work so I could just relax, and repeat the process the next day. I finally had to take control over how I was living and that is when I found yoga. I began doing more of my work from home to allow me the time to take care of my body and consume food in a healthier way.

My first start with yoga was from home. I bought programs on dvd to learn how to do some of the moves and routines in the privacy of my own home. Those worked very well. I then started attending a gym near my home with a yoga instructor, which I learned to love as well. I met other women who were there for the same reasons I was and they became my support group. We then started talking about their eating habits and their special meals they were good at preparing, which in turn led others to try what they did and just learning what other people are doing, makes it easier and more fun to try things, whether they are within the support circle or trying other things like meals/yoga moves/classes on your own.