Belly Fat's Bestie (Trans Fatty Acid)

Trans Fatty Acids (TFAs) are a type of unsaturated fat which is not essential and does not promote good health. The basic science behind trans fats is that they are really bad for you.

Just about every country in the world has recommended massive reduction of trans fats from the human diet to trace amounts (which occur naturally).

What you have to watch out for, as someone who wants to get a flat stomach, is any packaged goods that contains "partially-hydrogenated vegetable oils", "hydrogenated vegetable oils" or "shortening. These are the major culprits which will feed your belly fat and make it more stubborn than ever.

Trans fats are thought to be extremely difficult or impossible to metabolize by the human body, which makes them a permanent threat to your success in losing belly fat and getting 6 pack abs. The only reason companies use partially hydrogenated oils is to increase their profits and you know they are not thinking about reducing your belly fat problem! On top of the belly fat problem, trans fats will also increase your LDL (bad cholesterol), give you hormone imbalances and have been strongly linked to heart disease.

I've always recommended to stay away from any "over-processed" foods and these are specifically the foods that contain trans fats which will make it extremely hard to get a flat stomach.

Don't get caught up in the fat "hoo-haa". Fat is an essential part of any human diet. The trick is to avoid the synthetically produced, over processed fats and go for the natural, pure fats that are not going to cause health problems and to eat them in moderation.

Image courtesy of http://en.epochtimes.com/news_images/2007-10-16-trans-fats300-72022076.jpg

Dandelion The Exotic "Secret Weapon" Against Stomach Fat

Now you might recall a post I did recently on the "magic silver bullet" for weight loss which basically suggested 4 things to combine to give you optimum fat loss results. Well, today I want to focus on one thing which I call a "secret weapon" against stubborn tummy fat because it simply isn't known very well among people who want to get a flat stomach fast.
Honestly though, there are tonnes of "secret weapons" out there which will help you lose fat but the only way to get really great results is to combine methods, giving you a additive fat-burning effect. The trouble many people have is finding "secret weapons" that work within their particular lifestyle.

So, anyway, this one is the infamous dandelion (leaf) tea. The reason I say infamous is simply because it sounds cool, but the reason I suggest dandelion tea is because it is a powerful fat loss aid which will, like many other teas, accelerate your basal metabolic rate, increase your fat metabolism, remove trans fatty acids (belly fat's best friend) and remove cholesterol build up which will leave you fitter, healthier and happier in both the short and long-term.

Dandelion contains a significant amount of vitamin A and potassium, as well as moderate amounts of vitamin B, vitamin C, vitamin D, phosphorus, iron, magnesium, zinc, and manganese. It can be used for it's loads of health benefits and even aids in reducing water retention.

I also think that dandelion tea tastes awesome. It's a great as a coffee replacement especially if you need to cut down on caffeine but still get a buzz in the morning. Try drinking up to 3-4 cups per day and watch the amazing benefits of dandelion leaf tea unfold as you get a flat stomach.

Image courtesy http://home.messiah.edu/~jp1301/images/Dandelion_sun.jpg

How To Get A Flat Stomach For Women - Without Sit Ups!

So most women want a flat stomach right?
Most women think that crunches and ab workouts will get them a flat stomach and I just want to make it clear that this is 100% false.
Crunches won't give you a flat belly!
What will help you to get a flat stomach?

1. Weight training
2. Including fat burning foods in your diet (such as cinnamon and cruciferous vegetables)
3. Excluding nasty fat-storing foods and hormonally messy ones (such as trans fats and refined carbohydrates)
4. Targeted, functional ab workouts - Read that carefully. NOT situps.

Heaps of women I come across have concerns about getting bulky if they do any weight training. Well, the good news is, you won't get bulky if you're using the right techniques.

The bad news is... What am I thinking, there is no bad news!

But, you will have to do some weight training if you want to get a flat stomach. Not only will it boost your metabolism, strengthen your bones, increase your heart stroke volume and decrease blood pressure but it will physically alter the composition of your body from fat storage to lean muscle mass storage - NOT bulky, masculine muscles.

Fat burning foods are easy to include in your regular eating. Try sprinkling cinnamon on your breakfast, eat loads of fruit and vegetables (especially cruciferous vegetables which have a thermogenic fat-burning effect) and drink special types of teas to stimulate fat loss.

Excluding the nasty foods also becomes easy if you know which ones to eliminate and how you can replace them. Especially bad are the energy-rich, nutrient-poor white, refined, wheat-based products like pastas and breads.

Making sure you are working towards getting a flat stomach during your workout is also pivotal and I will explain that in greater detail in a future article as soon as possible.

Until then, work to your own accord on those 4 steps mentioned above to get a flat stomach and have sexy, flat, six pack abs.

Expert Fitness Advice - The #1 Difference

Now you may have read my post the other day on top 10 fitness tips which went through some of the best in the fitness industry and what their apparent #1 tip was.

Well, right now I want to summarize that into a #1 most important thing to do for fat loss and to lose stomach fat, get a flat stomach and 6 pack abs if that's your goal. This #1 difference is not only relevant to fitness goals but anything that you want to succeed in really.

So, what's the very most important thing that will more often than not be the defining factor in your success of failure to get a flat stomach?
Is it the exercises you do? The time of day you exercise or eat? The foods you eat? The equipment you have access to? Whether or not you have social support?
Now these things are all important, but the number 1 difference in fat loss is much simpler...

It might not be what you want to hear but it's commitment.
In all honesty, if someone is committed to a task like getting 6 pack abs for example, they will follow through no matter what it takes or what costs may be involved physically, emotionally or financially.

So why then do so many people fail with their health and fitness goals? It's because they lack commitment.
We have so many resources at our fingertips these days, especially with the internet allowing all sorts of information to be instantly transferred.

So for your sake, not mine, re-check your level of commitment to your goals. Are you sure about what you want? Have you got it written down? That's always a big test of someones certainty of their goals. If you're 100% sure about it then I guarantee you will get there.

Image courtesy http://www.slimdownfitness.com/resources/eva_photo%5B1%5D.jpg

Comparing Top Healthy Weight Loss Plans: Diet vs. Exercise

Today I have a post from an expert nutritionist friend of mine, John Phillip, on exercise and diet around weight loss (virtually the same methods apply to lose belly fat).Unlike a previous article on some un-savvy nutritionists, John really gets to the point here about healthy weight loss plans. Have a read:

 Comparing Top Healthy Weight Loss Plans: Diet vs. Exercise

Everyone has an opinion as to whether diet or exercise works best when trying to lose weight.  Which method will provide the best weight loss results, and more importantly, which will help in the prevention and treatment of heart disease, diabetes and cancer?

Both diet and exercise are important when considering a weight loss plan, and each regimen has important benefits when considering the war on obesity. More than 45 million Americans belong to a health club and yet obesity continues to rise at an alarming rate. How do you determine the best strategy to drop those excess pounds without disrupting your daily routine?

Important Benefits of Diet for Weight Loss and Health

Changing the quantity and type of food eaten is the single most important way to promote weight loss and improve overall health. To lose one pound of body fat, it’s necessary to burn an extra 3500 calories, either through physical exertion or reduction in calories eaten.

This can be done by jogging for a total of 7 hours over the course of a week or through substituting 3 sugary soft drinks each day with a no calorie alternative. The net effect will be the same, and most people find the dietary modification route much easier to tolerate. Diet trumps exercise as the quickest route to sustainable weight loss.

It’s important to look beyond weight loss, and consider the health implications of a reduced calorie diet. The food you eat has a direct impact on your risk of developing heart disease, cancer, diabetes and dementia. The nutrients in the foods we eat have either a positive or negative impact on our genes. Studies demonstrate that our genome is altered ever so slightly every time we eat, depending on our food choices at that meal.

Researchers have been able to map the negative genetic changes which we incur from a single meal of fried foods, refined carbohydrates and sweets. Our genes are dynamic and continually changing the risk factors which lead to serious disease. Proper diet is the most important factor in any healthy weight loss plan.

Compliment Diet with Exercise For Maximum Benefit

While diet may be the most efficient route to permanent weight loss, exercise is a necessary component to ignite your fat burning machine. Combined with a low calorie menu, exercise compliments diet to provide muscle tone, endurance and a positive mood.

Over 70 studies confirm the mood lifting effect of both cardio and resistance exercise performed for 20 to 30 minutes most days of the week. Regular exercise is also important for reduction of heart disease risk as it builds the heart muscle, as well as prevention of diabetes due to improved regulation of insulin metabolism by the muscles.

A diet which emphasizes substitution of high calorie, unhealthy foods with low calorie, nutrient dense vegetables, fruits, lean proteins, nuts and seeds will alter the body’s metabolism and result in slow, sustainable weight loss. When compared to exercise, most people will find a dietary restriction plan easier to follow because small changes in food choice lead to quicker weight loss. The importance of both diet and exercise on overall health cannot be minimized, as both are clear winners in disease risk reduction, but the blue ribbon is awarded to healthy diet and calorie restriction in the weight loss battle.

Written by guest author, John Phillip.  Visit his blog to get heaps of great info on nutrition and health, including some free articles.

The "Magic Silver Bullet" To Kill Belly Fat

Now I have never been one for instant weight loss schemes or anything that claims you can get flat, sexy, 6 pack abs straight away. Realistically for most people, there is going to be some time in between now and your 6 pack. The truth about this is, however, that you can definitely fast-track the process using many of the tips and tricks I teach on this blog and other specialist methods.
If you're after a "magic silver bullet" to kill belly fat then listen up... The closest thing to this is going to be a combination effect. When you combine these three awesome tactics, you will literally explode your fat-burning potential and unleash your metabolism to do some "damage" on your belly fat.
Now listen closely when I say "combination effect". This specifically means that when you combine a few key things. That is to say, each method "works" but the silver bullet effect only works if all of these things are doing their part.
So what are these "magic" methods? Well I'll tell you:

1. Your food - 80% of losing belly fat is about your food. This statement might be over-playing a little but I need to highlight the huge negative impact that wrong food choices have and the massive positive impact that the right choices can make.
2. Your exercise - There's no such thing as "good" or "bad" exercise but what works best is an integrative approach of HIIT, full body strength sessions and targeted, functional abdominal work. Realistically, exercise every day (to some extent) is the best approach.
3. Your body - 100% of your success will come from your body's ability to burn the fat and feed the lean muscle mass. Your body must function well to lose belly fat and get abs. This means minimizing xenoestrogens and other toxins, balancing your progesterone hormones and removing harmful obstacles (such as parasites) from your body.

This is a rock-solid approach to creating a "magic silver bullet" to kill belly fat. With these three steps in harmony, nothing will stop you and you will have firm, flat abs in very little time.

Image courtesy http://people.rit.edu/andpph/photofile-c/bullet-rifle-22-1a.jpg

Health Food "Extremists" VS The Average Guy - Tips For Fat Loss

What I aim to answer here is this: Is there a justifiable benefit to being a health food "extremist" compared to the average guy? In terms of fat loss results and health benefits also.
When I say "extremist", I mean someone who practically lives in the health food store and lives off primarily raw foods, is either vegetarian or vegan and never strays off from a wholesome and healthy diet.
In contrast, the "average guy" is someone very similar to you in a lot of ways. Either male or female, this person tries to watch out for bad (fatty) foods but usually gives in to peer pressures when out with some friends with food and alcohol.

So, from my previous posts you may have already got the picture that fat loss is mostly about:

1. The nutritional content of your food
2. Avoiding toxic poisons and xenoestrogen build up
3. Doing the right types of exercise

The health food extremist might seem to have the upper hand here when it comes to nutrition and avoidance of unnatural substances and this is a pretty accurate assumption. People who are highly concentrated on health foods are often getting an awesome dose of necessary vitamins and minerals for fat loss and will often avoid toxic substances and thus the presence of xenoestrogens. In contrast, this person may be missing out on some key foods (eg. the vegetarian who lacks iron - a very simple example) and might have some health issues as a result.
The average guy by contrast, tries to listen to nutritional advice and has a somewhat "healthy" diet but it will usually contain some processed foods, alcohol and some trans fatty acid foods. He would struggle to remove belly fat and despite his best efforts is somewhat overweight and has health problems due to xenoestrogens and high cholesterol.

Here's the deal, the extremist is clearly in a better position to facilitate fat loss but the cost is a totally dedicated lifestyle, heaps of time and energy put into ensuring only the proper foods are consumed and some possible health side effects. Also the potential of this guy to change may be quite low so that even if he has some problems or stubborn fat, he might be unwilling or unmotivated to make the necessary change.
The average guy knows something is wrong in his diet and knows that he should be exercising. The problem is integrating the right foods in, getting the wrong foods out and only doing exciting, effective exercise which will help him lose fat. The average guy also has the upper hand in terms of his ability to change. He knows he doesn't have it all right and can make changes more easily.
So that's my take on it. Although there are massive benefits to healthy eating, eating raw foods and being conscious of what you eat, becoming an "extremist" about it will not necessarily help you lose belly fat. Not to mention the social implications for some people.
So as wise people have told me many times: "everything in moderation" is the best philosophy to adapt for an effective fat loss routine.

Image courtesy of http://www.stevenaitchison.co.uk/blog/2007/03/29/7-tips-for-dealing-with-confrontation/

What It Really Takes To Lose Belly Fat

At the risk of sounding controversial, why does it seem like the world is lying to you about stomach fat?!?

Well here's how I see it... There are fitness trainers and there are fitness professionals. Most fitness trainers out there call themselves fitness professionals and there is no real definitive line there to make things clear for everyone. In fact, in many countries, there is actually no required qualification in order to call yourself a "fitness professional"!

This means that any Tom, Dick or Harry from down the street could (and usually does) give you loads of health and fitness advice on how to lose belly fat without any formal qualification at all.
What's even worse is, the professionals that are qualified and practicing in the fitness industry will quite often not be adequately trained in what it takes to lose belly fat.

If you ask most personal trainers out there how to I lose my gut, the answer you will often get back would be something like, "Do loads of cardio exercise".

In reality, this doesn't work for most people. If you did have heaps of free time on your hands and you managed to motivate yourself to go jogging every day for 2 hours, sure you'd have some success with losing belly fat but the fact of the matter is that this approach is not practical and most people don't enjoy cardio exercise enough to sustain the commitment.

Here's what it's all about: If you really want to know what it takes to lose belly fat then you need to be informed on a number of different levels. The exciting stuff:

1. How hormones will dictate fat storage and loss in both men and women!
2. How parasites stop many people from achieving peak metabolic fat-burning success!
3. The 100% must-have exercises and the 467 ab exercises you need to avoid with a vengence.

There are hormones in your body (some of which are artificial, synthetic hormones - xenoestrogens) which tell your energy where to go (eg. fat cells, muscle mass or energy for doing things). There are also parasites which will infect this process and sabotage your metabolism by dumping fat-storing toxins and consuming fat-burning vitamins. Also, there are exercises which work miracles for fat loss and there are exercises that are almost totally useless.
When you get on top of these three vital things in your life, it will be effortless to lose belly fat and get lean, 6 pack abs.
That's all for now. Tomorrow I want to get down and dirty into the idea of "health food extremists" VS the average guy and how that dictates your fat loss. You'll be surprised at the results actually.

Image courtesy of http://www.dbtechno.com/images/belly_fat_dementia.jpg

Why The Top 3 Nutritionists Are Dead Wrong About Losing Belly Fat

In my daily routine of rummaging through some top blogs supposedly written by top expert nutritionists and doctors I quickly became extremely discouraged and literally worried about the advice that gets spun around the "top expert" circles in mainstream media.
Honestly, a lot of these so called "gurus" are talking about low carb alcholic drinks and "best diet tips" etc. That being what it is, yesterday I posted on some top advice from fitness professionals who were all pretty savvy based on their number one tips.
I really think some kind of standardization is in great need among people who call themselves experts and then propose useless information. Having said that, everyone is entitled to an opinion right?
The thing I really have a problem with is how many people are still talking about "diets" being some kind of "cure to obesity". Didn't we learn from all those failed diet attempts in the past. Diets never work. Even the mere word diet itself is a contradiction. OK, maybe for those people who just want to lose weight temporarily and then resort back to their "normal" habits of eating and exercise but for those of us who want to live life full of energy in a fit, lean body, a diet will NEVER do the trick I'm afraid.
So take this warning when you try to lose belly fat by reading the "expert" advice and remember that often even the mainstream advice can be severely flawed. Why else would more than 50% of the western world be overweight or obese?

Not Your Usual Top 10 Fitness Tips From An Expert

Now, I know a lot of fitness experts have compiled a "top 10" list of fitness and weight loss tips but I wanted to do something a little different. What I've done here is looked at some highly respected fitness professionals and compiled a "top 10 list" of each of their number 1 tips. Make sense?

So here goes, 

1. Write down our goals and be specific. Don’t just say, "I want to loose weight." A good example may be "To loose ten pounds by June 1st". When we write down our goals, they become more realistic and easier to achieve, because they are more then just a random thought. Just like when you need to reach a new destination by car. If you don't have directions, you may never get there. Get a map and you will! By Fawnia Mondey
2. Get real and be specific. Write down three or four realistic goals that you can stick to. For example, "I will try to lose one pound of body fat every week. I will walk for 30 minutes minimum five days a week." Avoid fantasy-land goals that will only frustrate you. By Dr. Pamela Peeke
3. Work out regularly! Always remember that it is more important to have a quality workout than to have a long one. However, you should try to progressively increase the time spend working out from twenty minutes to an hour. You can work out harder when you`re full of energy. By Alice D.
4. This is the easy one that everyone knows but doesn’t always practice: exercise or diet alone won’t work. An exercise routine and healthy food plan based around your lifestyle is the best way to lose body fat, tighten muscles and increase energy so think of the two as inseparable. By MirrorDiets.co.uk
5. Get into the habit of being active. Don't just rely on your "exercise" sessions to keep you fit. Use the stairs, walk to the shop, go for a bike ride with your family, go for a walk at lunch, etc… eg. A one hour fast paced walk with the dog is a great exercise session! By Go Personal Training.
6. Find out how many calories you need. By Gloria Tsang, RD.
7. When you first feel a pang of hunger, don't reach for the regular sugary carbo snack, instead, reach for an 8 oz. glass of clean purified water.  This will suppress the feeling of hunger that's often mistaken when the body really wants water anyway.  Be sure you are drinking lots of clean water throughout the day because the last sign of dehydration is a dry mouth. By HealthyYouNaturally.com
8. Reward yourself. rewards are great motivators, so allow yourself a treat, such as your favorite burger or an extra beer once or twice per week. This will stop you from cracking under the pressure and giving up. By Evan Campbell
9. PLAN, PLAN, PLAN. Don’t wing it. By Holly Rigsby
10. Set Realistic and Tangible Goals. Simply stating that you want to lose weight is not effective. Be specific. For example, I want to lose 5 pounds of fat by February 14th. By Lynn VanDyke
     

So there you have it! 10 top fitness experts from all around the world and their number 1 tip. I think it's safe enough to say that from all that, the major points that are agreed on by most of them are:

• Plan your goals and set it out on paper 
• Take action by changing exercise habits
• Give yourself rewards
• Increase your water consumption

So if you're just starting out, you now have a good solid foundation to help you lose weight, lose stomach fat and get fit.

Xenoestrogens & Making Fat Loss Work

Hormones are one of the least understood functional aspects of losing weight and losing belly fat. People will often think that the roles of hormones are as simple as estrogen: women, testosterone: men but it is much more complicated in reality.The fact is, regardless of your sex, you will produce very similar hormones, just in different amounts. The problem with the estrogen hormone is becoming more and more apparent to many people as we generally start to put on more and more weight and experience various other undesirable health symptoms such as osteoporosis and the dreaded "man-boobs". The key thing to realize here is the massive link between the estrogen hormone (including xenoestrogens) and health problems, ultimately including stubborn fat.
Xenoestrogens are synthetic, chemical substances which behave like estrogen hormones in the body. Exposure to these chemicals, then, leads to a massive array of problems in the body including belly fat. These substances, I might add, have only been in existence (as commercially produced, industrial chemicals) for about 70 years and during that time the population of our western world has steadily gotten fatter.
So, how do we avoid xenoestrogens becoming a problem?

• Give up conventional meats and switch to organic (especially poultry) as they are a large source of xenoestrogens. This is a hard step to take for many people simply because of the exorbitant costs of organic meats but make this step and it will make a huge difference.
• Avoid parabens (in lotions)
• Stay away from insecticides, pesticides and lawn care products
• Switch to an organic diet in general and you will reduce xenoestrogen exposure by 50% or more
• Never heat food in plastics in the microwave and avoid the use of soft plastics wherever possible as harmful xenoestrogens leach out of these plastics (like cling wrap) and into your food
• Check out this list of xenoestrogens and make any necessary changes (the ones I've mentioned above are the major ones that will make the biggest difference to your results with fat loss)

One of the main issues with fat loss and losing belly fat is hormonal imbalances and it's generally due to xenoestrogens for the large part. Take these out of the equation and losing weight will be much easier. You'll feel fresher, have more energy and get better results with losing belly fat and get a flat stomach faster.

Image courtesy of http://dr89015.com/hormone.htm

The #1 Fat Burner - The Thermogenic Effect

One of the widest spread and most dangerous methods which people use to burn fat is through improper calorie controlled diets. Food in its most natural sense is not a calorie but a fuel which should work for you to give you optimal health, including a lean, sexy body. When people use calorie control to limit their intake of food it can lead to a number of things:

• Lack of vitamins and minerals due to insufficient food variety and quality
• Triggering the body's "starvation mode" mechanism and storing more fat whilst eliminating precious muscle
• Binge eating which triggers mass fat storage

Ultimately though, if calorie controlled diets are not well designed (and the rarely are) they will lead to the storage of energy (food) as fat cells and it will require heaps more work to lose your belly fat.

The thermogenic effect is the effect food has to burn energy through the production of heat. That's right, food can actually burn calories. This is one of the most commonly ignored strategy, and yet it is one of the most effective for fat loss.
Including thermogenic foods in your everyday eating is easy. It's important to keep the following in mind:

• Protein has the largest thermogenic effect (30%) meaning for every 100 calories of protein you eat, 30 will be burned just by eating, leaving your body with a net 70 calories.
• Cruciferous vegetables, leafy greens, celery, mushrooms, chili and many other vegetables. These foods all have very low amounts of calories and loads of Vitamins and minerals to help combat rogue xenoestrogens in your body which cause weight gain.
• Berries, apples, apricots and pears
• Including both complex and fibrous carbohydrates in meals will enhance thermogenesis (fat burning effect)

Thermogenesis is a natural process and is an extremely effective method to lose belly fat. Be aware, however, that everyone always needs a fairly balanced diet to maintain optimal health.
Be Warned: There are theories which suggest that the thermogenic effect induced by cold water intake is a good way to lose weight. In reality, drinking ice cold water produces stress hormones which have a negative effect on fat loss. On top of this it clamps down the blood vessels in the stomach, making digestion more difficult for the stomach.

Image courtesy of Francis Baytan sourced from http://www.examiner.com/x-21779-Denver-Diet-and-Exercise-Examiner~y2009m10d30-Supplement-review-Thermogenics

"Power Teas" For Weight Loss & Abs

A few days ago, I posted about some really great teas that can help you lose weight, get abs and give you a range of scientifically proven health benefits that will make a difference to both your overall health and your results in getting what you want with your body.
Today, I just want to re-iterate the awesome effect that teas can have and remind you that if you are not drinking teas jam-packed full of phytochemicals and antioxidants then you are missing out!
These teas are a major "success factor" for getting abs as they give you loads of good stuff, they don't stuff up your hormonal balance and the barely have any calorie content at all! Not to mention the fact that some teas, such as yerba mate act as stimulants just like coffee (so they give you your "fix") but also aid with central nervous system function thereby making you more focused.
This is not your usual approach to getting 6 pack abs, but the "usual approach" fails either because it's too hard or because it leaves out vital steps that many people need simply because of the way their body functions.
Drink between 1 and 5 cups per day and you'll notice an immediate difference.
Check out 5 teas to help you get abs that have some really amazing properties here.

Losing Stomach Fat With Cruciferous Veg

All the health and fitness experts (at least the good ones) today are talking about how cruciferous vegetables are one of the key elements to fighting stomach fat. And it's seriously no wonder why.
The science:
Studies suggest that cruciferous vegetables are pretty much "super vegetables". The contain loads of phytochemicals, vitamins and minerals that all aid your body in the fight against stomach fat in one way or another. So what are cruciferous vegetables?
Cruciferous vegetables are vegetables of the "cabbage family". These include:

• Broccoli
• Kale
• Cabbage
• Cauliflower
• Bok Choy
• Turnips
• Rocket 

And many more.
What do they do for your body?
Cruciferous vegetables have been shown to reduce the risk of cancer, reduce oxidative stress, reduce the risk of heart disease. Things called isothiocynanates which are just a part of the cruciferous arsenal aid the liver in breaking down unwanted toxins (such as xenoestrogens) in the body, thus giving you a more powerful, hormonally balanced, fat burning machine with your metabolism.

Make no mistake, these vegetables are a powerful companion in any attempt to lose fat. They are like a fat burning, metabolic boosting secret weapon!
Try adding a few serves of these vegetables to your daily (or at least weekly) diet and see if it makes a difference - it will.

7 Great Reasons To Eat Oats For Losing Belly Fat

A lot of people go on and on about carbs causing weight loss and many actually think that carbs turn into fat in your body. Well, this is simply a myth. Carbohydrate foods can stimulate weight gain if eaten in large quantities and if certain types of carbs are eaten. In general though, carbohydrates are extremely good for you and very important as a part of any diet. The trick is sorting out the simple sugar carbs from the good quality, raw, mineral-packed, thermogenic (fat-burning) carbs. Oats are one of the latter and here are a few great reasons to eat oats to lose belly fat:

1. Oats increase stamina - A recent study conducted over three weeks showed that a diet which included oats gave athletes a 4% increase in stamina. Stamina is key to a good workout session which will ultimately result in you losing belly fat.
2. Oats are high in fiber - In fact they contain more fiber than any other soluble grain. This gives you a fuller stomach for longer, reducing your calorie intake by working as a natural appetite suppressant.
3. Oats lower cholesterol - The lowered LDL cholesterol effect from oats helps you have a healthier heart overall, giving you a better shot at achieving your health and fitness goals.
4. Oats help endocrine system function - The endocrine system affects height, weight, metabolism, growth, sexual development, menstruation and many other things in the body. The oat extract, Avena Sativa, has been shown in studies to improve endocrine function.
5. Oats promote hormonal balancing - Hormones are a major factor in losing belly fat and the same oat extract that helps endocrine function is also shown to help the hormonal system, eliminating xenoestrogens and preventing estrogen dominance, one of the biggest problems in fat loss.
6. Oats are high in protein (17%) - Oat protein is of a high quality compared to many other proteins and this will help to balance carbohydrate intake in a good ratio to lose belly fat.
7. Oats are loaded with vitamins & minerals - Good quality, organic oats are a great, natural source of B Vitamins and minerals (mainly calcium). These are all very important for losing fat and getting lean, sexy abs.

In general, oats are really good for you, cheap, tasty and will have an awesome effect on your results. I generally advise to not over-complicate  things and worry about all the different types of oats. Just buy good old fashioned rolled oats and eat them regularly. One awesome way to multiply fat burning results is to add cinnamon to your oats which will have an increased fat burning effect.

Sunlight To Lose Stomach Fat?!

That's right, it's a commonly known fact that sunlight exposure leads to the production of Vitamin D in the body which is essential for good health. What you might not have known is that the benefits of sunlight exposure probably extend much further than you would think.
It is true that excess exposure to ionizing radiation from the sun creates free radicals which are associated with causing cancer, but, a diet which has sufficient antioxidant intake can help to offset the free radicals produced. Sunlight is an essential part of our health and if your aim is to lose stomach fat then definitely aim to get at least 30 minutes of moderate sun exposure each day. Not only does it help with weight loss, but a host of other health problems as well including heart conditions.
Studies have been conducted in Scotland on the link between exposure to sunlight, Vitamin D intake and obesity and it was revealed that people who have a higher Vitamin D intake (as little as 10% higher) have it easier when it comes to weight loss and losing stomach fat. Insufficient vitamin D in the blood interferes with the hormone leptin, which signals to the brain when the stomach is full. Therefore it is thought that a lower level of Vitamin D contributes to larger portion sizes, higher calorie intake and thus, more fat.
So, like I said, aim to get a little bit of moderate sunlight exposure each day and your body will thank you. Other sources of Vitamin D may also help, although sunlight is the most natural source of Vitamin D and it doesn't cost a cent!

5 Awesome Teas That Do More Than Just Burn Tummy Fat

All of the teas mentioned in this article are crazy fat burning teas! Honestly, these teas are commonly used all around the world to aid with weight loss due to their high polyphenol content and other amazingly rich Vitamin and mineral content. So, here goes...
Green Tea - Very popular in the west as it has shown to contain both polyphenols which assist the process of thermogenesis (ie. fat burning) and caffeine which is a stimulant known to assist in burning calories through a heightened metabolic rate. On top of it's success as a fat burner to help you lose stomach fat, green tea provides many other health benefits including an enhanced immune system, the prevention of cancer cell growth, decreased cholesterol, a healthier heart and a preventative method against tooth decay. Green tea contains just 4 calories per cup and is easily found in just about any supermarket around the world.
Pu-Erh Tea - A Chinese tea said to facilitate weight loss through an increased metabolic rate. More effective than green tea at reducing cholesterol as it bonds and retards the absorption of cholesterol through the digestive tract. Other health benefits include its antimutagenic and antimicrobial properties. The tea is also used as a hangover cure. Pu-Erh tea is often the main tea ingredient in pre-mixed "weight loss teas", being effective to aid in losing stomach fat.
Oolong Tea - One of the more commonly preferred weight-loss teas used in the west, oolong tea contains loads of polyphenols and is said to burn 157% more fat than Green Tea. This tea works to boost metabolism and also to prevent the fattening effects of carbohydrates. Oolong also has a host of other health benefits similar to those of green tea. Particularly notable are its positive effect on skin health helping to reduce pigmentations caused by free radicals.
Yerba Mate Tea - A tea grown and cultivated in Paraguay, mate contains loads of Vitamins, minerals and of course polyphenols! The stand-out chemical component found in this tea, however is "mateine". Mateine is a xanthine alkaloid which works in a similar way to caffeine. Rather than the anxious negative effects of caffeien, however, mateine works as a nervous system tonic, providing clarity and acting as a stimulant.
Rooibos - An African tea which has comparable levels of antioxidants to green tea. Rooibos is purported to assist with nervous tension, allergies and digestive problems, although it also aids in boosting metabolism to help lose tummy fat. The great thing about this tea is that it doesn't contain caffeine.

My advice to you is to drink at least 1 cup of one of the teas listed above with each meal. This will help you get loads of antioxidants, boost your metabolism and work to prevent unwanted absorption of calories. It's one of the easiest things you can do to help you lose stomach fat.

Unusually Effective Spices To Lose Stomach Fat

We all know that green tea has some kind of benefit for weight loss right? Well, that is true. Green tea has a thermogenic effect which is actually an increase in heat through metabolic stimulation. Basically, green tea is loaded with antioxidants and increases your Basal Metabolic Rate (BMR) which ultimately helps you lose stomach fat, leg fat, arm fat and just about any fat that you want to lose! Now for those of you who want to avoid caffeine, but still want an awesome tea with a great thermogenic effect to help you lose belly fat, try Yerba Mate (lower-caffeine) or Rooibos(caffeine-free), an African tea which also works wonders on the metabolism.

Now, like I've said many times before, none of these things are going to work magic overnight, but, when you apply just a few of these tips in your regular activities, you will start burning fat like crazy.

Another unusually effective herb to increase metabolism is known as bladderwrack. Now this herb is loaded with minerals and nutrients to help you lose stomach fat. It's also got a decent iodine content which will help regulate the thyroid and will be especially helpful with weight loss for those of you with thyroid conditions.
A close, more commonly found, cousin to bladderwrack is kelp. Kelp has virtually the same properties and will provide a thermogenic effect to boost your metabolism.

Three other great spices you can include in your daily diet are ginger (great in stir-fries), cinnamon (great on anything sweet) and cayenne (capsaicin - adds a little heat). These three all have a thermogenic effect which will boost your metabolism massively and make it heaps easier to lose stomach fat.

Weird Filtered Water Facts For 6 Pack Abs

We all know water is good for us right? There's no disputing the fact that the average person doesn't drink enough water and we should all drink a lot of the stuff. After all, our body is made up of a majority of water, so replenishing the water supply to your body is logical and vital for health.
One really valid source of controversy when it comes to water consumption is to do with filtered water. Is it necessary to drink filtered water? Will filtering your water strip the minerals out, leaving you with overall poorer health?
Well, the answers to these questions are quite simple. The fact is that most tap water throughout the world contains toxic contaminants. Now, it's known that chemicals such as chlorine, arsenic, fluoride, benzene, lead, mercury and many others are present in many water sources. It is also a known fact that these chemicals are indisputably carcinogenic. On top of this, synthetic chemicals are likely to stuff things up hormonally, producing ever more xenoestrogens which make it harder for you to lose stomach fat. So, is some method of filtration necessary? Well, yes if you care about your health and/or if you want to make it easier to lose belly fat.
Now, to the second question, will filtering your water strip out needed minerals? Well, think of it like this... If you eat organic foods, the mineral content in those foods is hundreds of times greater than anything which might be present in your drinking water to start with. And if you get a decent variety of organic foods, you are likely to be consuming all manner of necessary organic minerals which your body needs, in sufficient amounts. So, my stance on this is, even if filtering your tap water removes some minerals, such as magnesium, from it, you are better off removing more than 52 contaminants from your water which would wreak havoc on your body and your metabolism.

One topic that I haven't even touched on yet is the presence of parasites in tap water and the fact that a good quality reverse osmosis water filter will remove 100% of many parasites. This makes it an even more vital consideration when it comes to losing stomach fat and getting 6 pack abs.

So, if you are currently drinking tap water, make the switch to a good quality filtration system and you'll never look back.

6 Exercises For 6 Pack Abs

Here are 6 exercises you truly can't go past if you want to get 6 pack abs. Remember, 6 pack abs will not magically appear from doing stomach exercises, although core conditioning is an important part of getting a six pack. We want to focus on firstly, burning calories, secondly, increasing metabolism to burn more calories while you're not exercising.

1. The squat - Squatting is one exercise that everyone should be doing if your serious about losing weight, losing stomach fat and getting a six pack. They work the biggest muscle group in your body and therefore have a huge effect on your metabolic boost.
2. The lunge - Lunging is really just an advancement on the squat, it works the same muscles, but with a larger amount of load and requires more stability and core activation.
3. The push-up - An all-time classic, push-ups work your chest and triceps.
4. The burpee - These are an awesome abs exercise as they work your legs, abs, lats, chest and triceps all in one. They are also extremely effective as part of a HIIT workout because of the shifting focus between upper and lower body exercise.
5. The plank - A great isometric exercise (an exercise where you stay still) for core conditioning. Start with 30 second lots and increase each week until you have mastered the plank (about 2 - 3 mins).
6. Adventure! - One of the best exercises for overall health and wellness, and to get six pack abs is literally just doing some form of adventure sports at least on a semi-regular basis. Now this doesn't work for everyone because it's not always practical, but if you make it a priority in life then you will reap both the physical and psychological rewards.

That's it! Try it out and mix these exercises into your workout to get some awesome results with losing belly fat and you'll get sexy 6 pack abs in no time at all.

Stretching To Lose Belly Fat

The first thing that springs to many peoples minds about stretching is that muscular tearing feeling that most people get. Very rarely do I find clients who actually enjoy stretching but, those that stick to a diligent stretch routine will get better results 100% of the time. This is mainly because:

1. Muscles become more flexible and trigger hormones that encourage muscle growth, thus increasing your metabolic rate.
2. The body becomes more relaxed in general which releases tension and inhibits the release of stress hormones such as cortisol which are known to cause weight gain.

Stretching in general is an improvement on your everyday health and fitness, you become more flexible and more able so by the definition of fitness, you have improved it!
But I have to stress the fact that no single method alone is going to give you a "magic pill" to get sexy abs. It's the cumulative effect of making positive changes to improve your general health and well being that make the biggest difference.

How Breathing Can Help You Lose Tummy Fat

Correct breathing techniques have long been sidelined in the world of fitness. People will often under-play the importance of this vital part of performing exercise and utilize poor breathing while working out resulting in lower results, injuries and ultimately a poorly executed workout.
The whole point of breathing is to feed oxygen into your blood, relax your body and perform efficiently. When you use poor breathing you reduce your oxygen levels, your muscles become less relaxed and you feel more stressed. By using proper breathing methods as a part of your workout, not only can you increase your oxygen intake and have more relaxed muscular control but you will also be more effective at burning fat.
The major reason for this is that by breathing properly during a set, you will most likely be able to handle more weight than otherwise.
What is proper breathing then?
Well technically, you will breathe in on the eccentric (easier) phase and out on the concentric (harder) phase. So when pushing a barbell, breath out whilst pushing it up and in while it comes back down. This gives you an advantage in being able to exert more force with the same amount of movement therefore allowing you to lose stomach fat at an increased rate.
So don't take breathing for granted, it will, with many other things, offer a cumulative affect in enabling you to speed up your metabolism and lose more belly fat to expose your abs.

"Magic" Leg Exercises To Target Your Abs!

It's a well known fact that leg exercises are one of the best kind of exercise you can do to help you burn more fat and increase your metabolism. This is simply because your leg muscle group is the largest muscle group in your body and will therefore do more work.
We've talked about losing stomach fat already so I'm sure you are well and truly familiar with the concept that in order to burn fat you need to increase your lean muscle mass. This is one reason that leg exercises are always going to be good to help you get abs. Certain leg exercises though, will actually target your abdominal muscles as well as your legs in what's called a "functional" abdominal exercise.
With these certain exercises, you not only maximize your fat burning and metabolism boosting potential, you actually work out your stomach muscles as well.
So what are these "magic" exercises?
Anything that requires a fast motion hip extension/flexion motion will work your abs. This includes, simple jumping (leaping), depth jumps, burpees, long jumps and even jump squats.
So, it's as simple as that I'm afraid, real results with fat burning and abdominal development doesn't have to be a complicated issue. Lose belly fat more effectively and boost your metabolism by incorporating these awesome leg/ab exercises into your workouts.

Parasites - A Common Source of Belly Fat

It is often overlooked and rarely addressed properly but parasites, whether you like it or not, play an important role in your metabolism and therefore, how well your body can get rid of stomach fat.
Parasites often go undetected and enter  your gut via foods, water and even simple environmental exposure. The thing is that these parasites are extremely counter-productive to burning fat as they leech out all the important vitamins and minerals your body needs and replace it with toxic by-products. There are also dozens of different types of parasites and they originate from a variety of places. This includes meat products, exposure to bacteria, poorly filtered drinking water and many other places. The most common time of infection is whilst traveling overseas.
Be aware that this is a real problem and so often people will have this problem and not know (or not want to know) about it! But it makes a world of difference to help you get 6 pack abs if you can better absorb nutrients in your food and not have parasitic toxins pumped into your body.

How Chemicals Change Metabolism

Your success in losing stomach fat and getting 6 pack abs is mainly determined by 1 thing... Your metabolism.
Don't get me wrong, the need for diligent exercise and a healthy nutrition plan are definitely there but, if your metabolism is functioning at it's peak, I strongly believe that the methods and systems to lose belly fat in my book, "Burn The Fat... Cut The Crap" will be far more effective to help you reach your goals.

I know, the title of this post is misleading. Your metabolism is governed by chemicals. The metabolic processes are chemical processes which is all the more reason why your metabolism is so sensitive to outside chemicals. Xenoestrogens are chemical contaminants which act like estrogen in your body and so you end up with an estrogen dominant metabolism. BPA is one such "xenoestrogen" which has been shown to both trigger and stimulate two of the key biological mechanisms underlying obesity. The absolute best way to help your body out and prevent this estrogen dominance and other chemical contamination problems in your metabolism is this:

• Always drink plenty of fresh, filtered water (I always stress the importance of this simple rule)
• Eat cruciferous vegetables or cruciferous vegetable extract supplements
• Exercise regularly
• Keep synthetic chemical exposure to a minimum by making smart choices when buying products

Chemicals play such a vital role in helping you lose tummy fat and making sure you steer clear from hormonal imbalances caused by these invasive, synthetic substances will definitely give you a great advantage.

3 Habits That Cause Belly Fat

It's really important to stress the need to avoid habits that are going to cause belly fat. If you continue these habits regularly, it's going to be a whole lot harder to get results in the long term and you will have much more of a struggle with it. Also consider your health would sky-rocket by avoiding these things and you'll have more energy!

1. Consuming Trans Fatty Acids (TFA) - These are absolutely horrendous fats that are proven to both increase LDL cholesterol and decrease HDL. This is not good. If you can manage to kick this habit you will find it much easier to lose stomach fat. Foods containing TFAs include margarine, most processed foods and anything labeled with: "partially hydrogenated vegetable oils"
2. Procrastination - The biggest problem that stops millions of people from moving forward with their lives is procrastination. Stop saying you'll do things and making plans to do things, just get it done! It's a particularly strong problem habit with exercise - no excuses, commit to a plan and do it. Get rid of this bad habit and you'll have a 1000% higher chance of losing belly fat fast.
3. Choosing the "low carb" option - Low carbohydrate options are a relatively new invent on the marketing front of food and beverage manufacturers and despite the claims made about them supposedly helping you lose stomach fat, they are not going to do a whole lot of good often containing more calories than their "original" substitute products. Remember the general rule - the more that food is tampered with before you consume it, the more problems it is likely to have. These problems almost always result in giving up your 6 pack abs and marketers will never tell you this.

If you are sick of your belly fat and you want to get 6 pack abs then take heed of these suggestions and get started on your way to success with six pack abs.

Benefits of Organic Diets For Belly Fat Loss

Organic eating is no laughing matter. When it comes to getting results with losing stomach fat and getting abs, organic eating does make a real difference. The reason for this is that it simply reduces your chemical exposure which in turn has a positive effect on your metabolic processes because your hormones are doing what they are supposed to be doing - burning fat. Research suggests that changing to an organic diet can reduce your pesticide exposure by 80% or more which will be more than enough to change your results in a positive way!
You can find a list of a dozen conventional foods which are often heavily doused with chemicals here. Switch these to organic and your off to a great start.
In essence, organic eating will give you enormous health benefits which in turn should translate to better results from your abs workouts. This will give you a big advantage in getting sexy 6 pack abs.

An Abs Exercise Not To Forget - Burpees!

People often ask me what I think of ab-roller, sit ups and other ab exercises and I can't help but cringe. Exercises that focus specifically on your abdominal muscle will not get you a flat stomach. If you want to get 6 pack abs you need to focus specifically on losing stomach fat and functional, abdominal toning exercises.
One exercise that really gets the heart rate going, boosts your metabolism and burns loads more stomach fat than any ab-roller gadget ever will is the Burpee.
Here is an abdominal exercise in disguise and by far one of the most effective abs exercises there is.
It effectively engages your arms, legs, chest and abs all in one exercise. Visit the above link to see how it's done. There are variations on this to make it easier for those of you who haven't done a lot of high intensity training before.
The Burpee essentially starts in the neutral stance with the feet shoulder width apart.
From there we have 3 movements:

1. Drop down towards the floor (to pushup position) at this position you can either drop your chest to the ground (perform a pushup) or simply come back onto your feet.
2. Once on your feet again, launch yourself up, jumping as high as you can
3. Start again

This really gives your abs an awesome workout.
Do 20 of these 3 times and you will definitely feel the result.
So don't forget that the best form of exercise you can do to lose belly fat and tone your stomach is a functional, full-body exercise which also targets your core.

Sugar Replacements To Lose Stomach Fat

There is no doubt that sugar is one of the big causes of stomach fat. It is in virtually everything we eat these days and is hard to escape for those of use with a weak spot for sweets. For every teaspoon of sugar you consume comes an extra 15 calories and if this can be avoided, it will make your goal to lose stomach fat and get sexy abs much more achievable.
So what are the alternatives to sugar? We've all seen the adds for "zero-sugar" soda and many hundreds of other products that claim zero calories. The problem is the method they go about to provide "zero calorie" products.
The options for alternative sugar products are as follows:

• Aspartame products such as Equal, NutraSweet and Canderel
• Xylitol
• Stevia

The ideal here is to have a sweetener with zero calories, which tastes great and won't have any adverse affects on the body, including any effects which might prevent fat burning systems.
Aspartame based products are the popular choice and this is one of the reasons that over 50% of the population are overweight. Aspartame is an artificial sweetener which has known harmful chemical by-products such as formaldahyde (a toxic substance known to cause damage to the human body) and phenylalanine (shown to decrease Leptin - an extremely important hormone which regulates metabolism - by 34%).
Clearly aspartame based sweeteners are going to have a detrimental effect on losing belly fat.
Xylitol is a natural sweetener derived from fruit fibers and has 34% less calories than sugar. It tastes great, it's got numerous health benefits and it's often recommended by dentists as a sugar alternative which "doesn't promote tooth decay".
Finally, Stevia is a natural sweetener derived from the Stevia plant. It has zero calories, is much sweeter than sugar and has no adverse effects to human metabolic functions. This makes it an ideal sugar replacement to help lose stomach fat. The taste is a little bit different to what you may be used to from using sugar but in a short amount of time, most people love the taste and have no trouble using it as a sugar alternative.

I would recommend in any case that natural sweeteners are more beneficial than artificial sweeteners to help in getting rid of belly fat to expose a flat, "6 pack" stomach.

Lose Belly Fat With Avocado - 5 Benefits!

Now I want to talk about one of my favorite fruits(!) today and that of course is the avocado.
This is one truly great food, once admired by the Aztecs and many other cultures for its properties. The reason we love it though is of course for its health benefits, it's great taste and it's ability to help us lose belly fat!
After all, we need to find out which foods are going to help us towards getting sexy abs as it is 80% of your program anyway.
So the reason that the avocado is such a great food to help you with stomach fat is given here in 5 main points:

1. It contains nearly 20 vitamins, minerals and phytonutrients
2. It contains Oelic acid which helps to reduce cholesterol levels in the blood
3. It has amazing healing properties in general for the skin, the blood, sexual problems, skin disorders and more
4. It will help to increase your resting metabolic rate which will help you lose stomach fat
5. It tastes great on just about anything!

Here are some more benefits of avocado for your health information. 

I would definitely recommend that if you don't currently eat avocado, to start now and incorporate at least 1 - 2 avocados per week into your eating. Have them in salads, on toast, in pasta dishes or on sandwiches.

More & More Serious Stomach Fat

It seems that the more we research and analyze current trends the more we come to serious and often deadly conclusions about some of the most common problems plaguing people around the globe including something as simple as belly fat. So if you're finding it hard to motivate yourself into a program which will help you to lose stomach fat, consider also how your choices affect your health both in the short and long term.

In Australia, the largest cause of death is due to heart disease. Unhealthy hearts are our biggest problem.in Australia and the US has a very similar problem. The ABS statistics put heart disease as the cause of 16% of all deaths in 2008. You know what's even more disturbing... "People with a greater concentration of fat around their stomach have an increased risk of developing certain chronic diseases such as Type 2 diabetes and heart disease". So if you need a really good reason to start working harder on losing belly fat (and losing weight overall), here it is.

With such a high percentage of people now overweight and an even higher percentage struggling with stomach fat, it is definitely time to take action and get fit, get a set of sexy abs and avoid all the drama. Plus you'll feel so good about yourself, it's bound to change your life.