Copyright © 2010 Caroline Radway

You may be expecting some ab exercises or crunches here, but sorry to disappoint, that is not the way you are going to burn off that belly fat! It is a common misconception, and is why you see people performing endless crunches in the gym, day after day, but have you also noticed that nothing much changes?

Combine that with some steady, boring cardio on an elliptical machine, while watching some show on TV or reading a magazine and you have a recipe for fat loss disaster (let’s call it fat gain!).

The first thing you need to take on board is the fact that to burn fat, where-ever it is on your body, you have to burn more calories than you take in. So any gym session, no matter how strenuous, can and will be undone by excessive post-exercise feeding! You have to have a nutrition plan, feeding your body with foods that are as natural as possible, and making sure you burn more than you take in over a period of time (so eating super-clean all week then having a huge blowout for the whole weekend is also not going to work).

Then, you need to make sure you are performing full-body exercises, working as many muscles in your body, so that you can burn as many calories as possible in the time you spend exercising. This means squats, lunges, deadlifts, presses, rows etc. You can include a few ab or core specific exercises at the end, but the mainstay of a fat-burning workout are the ‘big bang’ exercises. Your muscles will not only be using up fuel at a rate of knots while you actually train, but you will also be burning calories for hours afterwards, as your body repairs and rebuilds your new strong and toned physique.

Kettlebells are perfect for burning fat in this way, as most of the moves hit every muscle in your body.

The 2 best full-body exercises for burning body fat, and getting rid of belly fat:

1. The Turkish Get Up: You lie down with a kettlebell overhead and use pretty much every muscle in the body to get yourself to standing, while keeping the kettlebell overhead. You reverse the movement to lie back down and repeat. Hits those abs better than any crunch, as well as burning loads of calories – so a double winner.

2. The Swing: The classic ballistic kettlebell exercise. You swing the kettlebell between your legs and up to about chest height, using the power of the legs and hips to throw the weight up. You use your core strongly too. This gets the heart rate up nicely and you’ll get quite a sweat on, great for fat burning and working all those muscles.

Don’t forget, to lose any fat, and especially belly fat, you need to perform intense workouts consisting of resistance and interval training 3-5 times per week (depending on how long you have for each session). Interval training burns belly fat more effectively than steady state cardio, and burns fat in general at a faster rate – meaning you get more results in less time. Kettlebells allow you to do all this with one piece of equipment, in the comfort of your own home.

You also need to focus on recovery! Crazy, perhaps, but belly fat is linked to the hormone cortisol, the stress hormone. You need to ensure you are addressing your stressors (of which exercise is one) by balancing it out with sufficient rest and recovery, nutritious foods and sleep. Unless the recovery and regeneration strategies are in place, the belly fat isn’t going to shift!

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Bodybuilding Training Tips For Female Bodybuilders

By: Dane Fletcher

No matter how much a female body builder exercises, without an appropriate diet program to complement the exercises, it is all in vain. The diet program must be adequate for the energy and body development needs of the training exercises and yet be low on calories and fat contents to enable body fat loss and weight control. Every woman must remember never to ignore the diet during body building. Secondly no bodybuilder, especially women, should treat dieting as a punishment or deprivation.

Unless the bodybuilder accepts dieting as a way to develop healthy eating habits, then soon or later she will falter and ruin the gains of the entire program. Then again the diet program should not constitute large but few meals. Rather, the ideal diet constitutes small but frequent meals packed with all nutrients and minerals. Small and nutrient-rich meals are enjoyable and also very healthy for a body builder.

The ability of humans to control body heat through sweating is based on the effect of evaporation. When a body builder sweats during a workout, he or she clears the excess body heat by the strenuous exercise. What happens is that the sweat on the skin evaporates into the air leaving behind a cooling effect. This protects the skin from overheating until it cooks itself. Women body builders and physical fitness trainees are very concerned about loosing body fat, maintaining or amplifying body size and even establishing a healthy lifestyle. They usually undergo rigorous training and diet programs with a motivation, persistence and discipline rare in male bodybuilders.

Unfortunately, loosing body fat and accumulating muscles is harder in females than it is in men and the common occurrence is frustrations among most women. Bodybuilding was once a hobby and a part time occupation. Today however, bodybuilding has evolved into a competitive sport prospering a multi-billion industry. As a result, crooked practice has gained roots and body building has become a quest for glory for many. The problem of this commercialization has largely been felt in steroids and substance abuse among professional and even armature body builders. In the early 1980′s, steroids were legal and readily available. But a ban on the steroids, growth hormones and performance enhancers in body building competitions and many other sports made the substances disappear from the chemists and drug stores.

What it caused was a ripple growth of black market supply chains that could not be controlled. The black market demand Manufacturers got smarter and supplied steroids unknown before some of which were totally undetectable. This has remained the single most delimiting reality on the control of this substance abuse even today. Ingenious body builders still manage to beat testing of listed substances during screening and testing. Regulatory bodies are responsible for testing drug and substance abuse among competing body builders. This makes it so prone to violation while also allowing non-competitive body builders without contesting dreams, to abuse the same substances with wantonness. The substances banned are different across various nations and jurisdictions making testing very complicated. Worse still modern steroids have a very short life and even if banned, they permeate back to the market in different packages and constitution.

Author Resource:-> Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com

Article From Article Health And Fitness

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When it comes to exercise equipment, sometimes simpler is better. Simple equipment can be adapted for a variety of exercises, so you don’t have to go out and buy something else when you’re ready to pursue a different goal (such as working on a different muscle group). And few exercise products are simpler than the stability ball.

The stability ball was developed in the 1960s for use in physical therapy. It was most often used in people with orthopedic problems. But it quickly caught on as a versatile tool for athletic training, and today is used in gyms and homes everywhere.

The stability ball’s most common use is for strengthening muscles by providing an unstable surface to exercise on. This forces the muscles to continuously readjust in order to maintain posture and keep balance. In most exercises, the muscles that benefit from this are the abdominal and back muscles.

Stability balls are not associated with any one type of exercise. They have been used in weight training, yoga, Pilates and more. They are particularly useful in exercises of any kind that target the core. Simple exercises such as sit-ups can be enhanced by the use of a stability ball, and it provides the opportunity for unique exercises such as balancing the entire body on the ball.

Choosing a Stability Ball

Stability balls are not one size fits all. The size you need depends on your height, and more precisely, your leg length. In general, those under 5′ tall should use a 45 centimeter ball, those who are 5′ to 5’7″ should use a 55 centimeter ball, and those who are 5’8″ to 6’2″ should use a 65 centimeter ball.

When you’re sitting on the stability ball, your legs should be at a 90-degree angle. Your thighs should be parallel to the floor, and the hips should be at the same height as your knees. If you have to stretch your legs out so that your feet touch the floor, the ball is too large.

Firmer balls provide the most benefit, because they are more challenging to balance on. But those who are overweight, the elderly, and people who are seriously out of shape often do better with a softer ball. You can find a variety of stability balls to choose from at most sporting goods stores, or you can order one that meets your specifications online.

The stability ball is great for those at all fitness levels. It may require some getting used to, but once you get the hang of it, keeping your balance is like second nature. A stability ball is an excellent fitness investment, because it will help you get more out of any workout.

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Once primarily reserved for bodybuilders and athletes, weight training is now a common practice. Some use weights to create bulk, but a growing number of fitness buffs are using them to build lean muscle and burn fat. Barbells and dumbbells are still the most common types of weights used, but the kettlebell has also become quite popular.. Made of cast iron, they come in sizes ranging from 8 pounds to over 100. The kettlebell originated in Russia, and has been in use there for many years. But it has only recently achieved popularity with athletes in the United States. Use of the kettlebell is spreading rapidly, however, and gyms and personal trainers are beginning to develop kettlebell programs.

How to Use a Kettlebell

Kettlebells are weights that look similar to a bowling ball with a suitcase handle

Kettlebells can be used similarly to barbells. But they have unique benefits that can be achieved by doing exercises developed exclusively for kettlebell training. These include:

* Renegade row – In this exercise, you hold onto two kettlebells while in the top position of a pushup. You then lift one kettlebell, hold briefly, then lower and switch arms.

* Windmill – Lift the kettlebell overhead with one arm. Lock out, bend, and turn your feet out at a 45 degree angle from the working arm. Lower your body until your non-working hand touches the floor. Hold briefly, and reverse back to the starting position.

* One-Arm Swing – Place the kettlebell between your feet. Bend your knees and push back with your buttocks so that your back is flat. Swing the kettlebell back between the legs, then quickly swing forward until the kettlebell is straight out. Let it swing back between the legs and repeat.

Learning to use a kettlebell is best done with personal instruction. There are videos available online and in stores, but it is advisable to work with an experienced trainer. Form is very important in avoiding injury when training with kettlebells, and someone who is experienced with this kind of exercise can give you feedback and work with you until you get it right.

Advantages of Kettlebell Training

Kettlebell training provides numerous benefits. It does a wonderful job of strengthening and toning the shoulders, hamstrings and arms. It is great at boosting the metabolism, making it much easier to lose weight. It also improves flexibility. And for those who are not interested in bulking up, it does not overdevelop the muscles.

It is difficult to find kettlebell trainers in many areas, because intense one-on-one instruction is required. But if you want to build strength and muscle tone, seeking one out is well worthwhile. Kettlebells are compact and versatile, making them the weight training of choice for many.

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