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Researcher led by Richard Kreider Ph.D. and Professor and Chair of the Department of Health, Human Performance, and Recreation at Baylor University presented findings from 11 research abstracts on 2 clinical studies in regards to strength training and increasing resting metabolism. In a replicated study by Kreider, participants increased their metabolic rate by 265 calories a day. In phase II of the study researchers followed 120 sedentary and overweight women.It was found that when these women followed a plan of cardio and strength training they showed a 21% improvement in strength and 7% improvement in aerobic capacity. They also lost an average of 2 inches from their hips and 3inches from their waists. Their resting blood cholesterol and blood pressure also improved.     

Adding strength training to your exercise program is easy, economical, and effective in losing weight, gaining strength, and of course toning your body. You don’t need a special belly fat exercise to get started. With strength training
it will be evident that the first signs of fat loss will be around the belly. The subjects above did not perform a specific belly fat exercise but rather participated in overall strength training.

 A program of strength training can be a simple, effective way to burn excess calories, increase metabolism for the long term, and see a satisfying change in your figure. I recommend starting slowly on any weight training program and gradually building up. You can simply purchase two hand held free weights at the local athletic store for a few dollars. Depending on your body size, fitness level, and strength you can opt for anywhere between 2 pound to 10 pound weights.

Begin by doing 2 or 3 sets of 8 -12 repetitions. To further explain repetitions, if you’re doing bicep curls, curl up and down to equal one repetition. Repeat 8 to 12 times. This is a set. Focus on keeping good form throughout the repetition. When you feel your form is shaky end that set.

Generally speaking you can incorporate the arm muscles including biceps, triceps, and shoulders. The chest and back muscles and legs into a weight training routine. There is no specific belly fat exercise that will help you lose the belly fat. When you take up strength training you will see immediate results around the belly as did the subjects in the above research have proved. 

If you are unsure – it makes good sense to purchase a simple beginners DVD or book to understand what exercises focus on which specific muscles, proper form, and analyzing your own fitness level so you have a good place to begin. Consider
renting one from the local library in order to determine your personal preference before you buy. If you can afford it hire a personal trainer to help you begin. Once you have a routine in place you can follow it without their assistance. As research and science proves that weight training helps lose the belly fat there is no reason why you need to keep searching for belly fat exercises. The key is to start make a commitment to yourself and just start. Start slow and as your confidence rises kick it up a notch. Get out there and lose the belly fat.

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A power point article for those who are interested in wanting to lose the belly fat. For more info go to www.burnthebellyfat.com

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66% of Dieters Gaining Back More Than They Lose On Diets.

The most common step taken by people who want to lose weight & lose the belly fat is to begin a diet. With so many to choose from, plastered on the television, magazines, and online, we assume it must be the most effective way to lose unwanted weight. There’s celebrity diets, detox diets, low carb diets, high protein diets, low fat diets… an endless list of diets consumers hear others ‘swear’ they lost weight when following. Do any of these diets work? Is it just a matter of finally finding the one that works for you?

Think again! Diets don’t work, in fact most ‘dieters’ gain back more weight than they lost on the diet and regain fat back on the belly.

In the most significant study ever conducted on the effectiveness of dieting, researchers from prestigious organizations such as University of California, Los Angeles (UCLA) concluded that diets do NOT work. Not only do they fail, they virtually guarantee future weight gain.

The UCLA study reviewed 31 independent studies in which participants were placed on diets and monitored for a minimum of two years afterwards. The results of the study were startling:

Up to 66% of Dieters Gained Back More Weight Than They Lost On Their Diets And Did Not Lose the Belly Fat.

The conclusion of the study clearly indicates the ineffectiveness of diets.

But there’s more…

According to Mann, there is also deliberate altering of factors so it appears diets work. She found the weight of participants is self reported by phone call or by mail. In a true scientific study the weight is measured by an impartial source on a proper scale (such as the Platinum Standard “double blind placebo controlled”).

The studies also have low follow-up rates. Eight of the studies had a follow-up rate below 50%. It’s logical to assume those that did NOT follow up were the people that couldn’t keep the weight off and lose the belly fat!

The findings were also confirmed by Madelyn Fernstrom, PhD, founder and director of the Weight Management Center at the University of Pittsburgh, and the diet and nutrition editor for NBC’s Today show.

Janet Tomiyama, a PhD student of Dr. Mann who was the lead researcher of the UCLA study urged people NOT to diet in the first place. Why? Because of the health risks associated with “yo-yo” dieting. That is taking weight off, then putting it on, then back off again repeatedly. Tomiyama believes that dieting can be considered as a reliable predictor of future weight gain.

As a social psychologist, Mann noted that during the past two decades, Americans suffering from obesity more than doubled from a mere 15% to a staggering 31%. As the entire group studied the recorded data collected over the span of four years, they failed to find any evidence that supported the positive impact of dieting. What evolved from the study is a total opposite belief that diets just don’t work.

Recent studies are beginning to show an even bleaker picture about the impact of diets on health.   There are very few people with advice that I trust and when I go looking for products I like to know how they base their information. Scientific studies and tried and proven methods are on the top of my list. I also like to look for products developed by people such as Jeff Anderson a former U.S Military Fitness Trainer who has a method which has helped military troops in top physical condition.  Jeff has figured out a way to bring to the heavily guarded military weight control secrets to you without giving up “government secrets”.

The reason I trust  and endorse Jeff’s fat loss program is based on scientific research conducted by the Weight Management State of the Science and Opportunities for Military Programs (2004) confirms that The U.S. Military’s method actually burn fat as much as 288% faster than other weight loss strategies. That type of proof is worth it’s weigh confirming  Jeff Andersons methods for burning fat and losing belly fat work. A winning formula that was followed by the U.S. Military  allows you to burn fat 24/7. Jeff educates you on many areas of weight lose and burning fat. Give yourself the gift of burning fat 24/7 click here for more information.    

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Discover Facts about Fat & Belly Fat

Not all fats are created equal and how to lose the belly fat.

The term ‘fat’ is used to describe any excess weight. While this is accurate to a degree there are different kinds of ‘fat.’ Throughout this book I’ll refer to different types of fat in your body. Let’s look at the terms often used to describe the fats in your body and gain a basic understanding of each.

1.      Adipose tissues sometimes called fat cells.

Adipose tissue or fat, are loose connective tissues that store fat primarily for energy. The fat stored in these tissues is usually triglycerides. This tissue is found under the skin and around organs.

2.      Belly fat.

Common in ‘apple shaped obesity’ this is visceral fat accumulated around the midsection that increases the waist line.

3.      Fatty acids.

Not a type of fat, fatty acids can accumulate in the liver causing a fatty liver which leads to liver dysfunction. Over consumption of energy producing foods and lack of energy exertion can lead to this serious problem.

4.      Subcutaneous fat.

This fat is adipose fat that is located directly under the skin.

5.      Visceral fat.

A dangerous type of fat also called organ fat or intra-abdominal fat lies close to the internal organs of the body. This fat is harder to lose. This can also be referred to as belly fat.  We all want to lose the belly fat.  In this article you will discover how dangerous belly fat actually is.

Dangerous Belly Fat: What You Must Know

Belly fat and visceral fat are the most dangerous of the fats. Obesity and its associated increased risk for diseases and health problems are a result of visceral fat. Since visceral fat lies close to your vital internal organs it is easily absorbed into the bloodstream transporting fat throughout the body, compromising essential metabolic functions, eventually clogging the arteries, and leading to hypertension. This also leads to diabetes.

A recent study published in Circulation by lead scientist Dr. Frank Hu (a leading expert on obesity research) sought to establish whether there is any connection between belly fat and premature death. The data obtained gave a clear indication an excess of adipose tissues in the abdominal area was directly related to a string of health problems such as cancer and cardiovascular problems.

Belly fat in women increases the risk of early death either due to heart disease or cancer. A waist measurement of more than 35 inches leads to a doubling of premature death caused by cancer or heart problems. In men, waist size over 40 inches is a serious cause of worry. 

A Washington University School of Medicine study showed that belly fat is associated with hypertension, heart ailments, and diabetes. One of the reasons for this is that belly fat is responsible for increasing inflammation in the body. In short, abdominal belly fat secretes certain molecules that exaggerate your body’s inflammation response.  Belly fat even promotes insulin resistance and explains severe diabetic symptoms.

Accumulation of belly fat increases the body’s visceral fat which is responsible for an increase in hyperglycemia (or high blood sugar), high cholesterol and triglyceride levels and, high blood pressure.

When all the three happen in unison (high blood sugar levels, high cholesterol and triglycerides, and high blood pressure) the condition is known as Metabolic Syndrome also sometimes referred to as Syndrome X. Numerous researches have revealed that belly fat is the principle factor behind this metabolic syndrome.  Metabolic Syndrome increases a person’s risk for heart disease, diabetes, stroke, and other diseases and health problems.

The major threat of belly fat is due to its proximity to your liver and internal organs. The stage is set for Type 2 diabetes as fat increases within the liver and the body becomes insulin resistant.

Science and Research Supports Weight Training as a Method to Lose Weight and lose the belly fat

·         Researchers led by Richard Kreider Ph.D. and Professor and Chair of the Department of Health, Human Performance, and Recreation at Baylor University presented findings from 11 research abstracts on 2 clinical studies in regards to strength training and increasing resting metabolism. In a replicated study by Kreider, participants increased their metabolic rate by 265 calories a day. In phase II of the study researchers followed 120 sedentary and overweight women. It was found that when these women followed a plan of cardio and strength training they showed a 21% improvement in strength and 7% improvement in aerobic capacity. They also lost an average of 2 inches from their hips and 3 inches from their waists. Their resting blood cholesterol and blood pressure also improved.

·         In another study at The Department of Medicine at the University of Maryland published in the Journal of Applied Physiology, researchers followed a group of 15 post-menopausal women for a 16 week exercise program. During the study participants used resistance training exercises. Following the 16 week period, obese women experienced significant loss in body weight, fat mass, and percentage body fat. Additionally fat-free mass, and resting metabolism increased in both obese and non-obese women in the study.

Adding strength training to your exercise program is easy, economical, and effective in losing weight, belly fat, gaining strength, and of course toning your body.

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