I often get asked, “What’s the best way to burn fat and lose my belly?” People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.

It would be an understatement to say I have tried them all.

With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I’m pretty confident in knowing what works and what does not.

But first of all, I want to frame my responses. I’m going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don’t have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.

People read in magazines that we need to spend so much time on this and we disconnect.

We just don’t have 6-8 hours per week for exercise, nor do we need it. If you’re a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.

Therefore to get a better body, you need…

Your best results will be through warming up with your own body-weight. Use strength training for muscle buildup. And use interval training to finish up and burn fat fast. This system is structured for you to workout 3 times/week and be in and out of the gym in 45 minutes.

Spend 5 minutes warming up with bodyweight exercise. If you spend 5 minutes on a treadmill it will only prepare you for more time on the treadmill. Using bodyweight will be much more efficient.

Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we’ll use basic exercises, and sometimes even more bodyweight exercises, depending on the client’s goal for muscle building.

Last but not least, interval training for 18 minutes. It is important to warm up. Next do six short intervals at your skill level while using short periods of low intensity recovery.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn’t build a better body.

In fact, there are a few “dark sides” to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?

The best way to burn belly fat is fast and fun and it works using a combination of strength training and interval training

Learn more about www.Megafatburn.com. Stop by Brad Setti’s site where you can find out all about Fitness Training and what it can do for you.

ACHIEVE THE BEST – SUPERIOR SPORT PERFORMANCE! INJURED: ACCELERATE RECUPERATION!

Based on Traditional Chinese herbs and medicine and American nutrition the following foods were selected for their known enhancement of sports performance. Martial artists, monks and adept sages have advanced the practice of life-extension, spirituality and revitalizing practices over the countless centuries.These strategies are very effective because I have added them in exercise regimen of martial arts.

SUPER FOODS FOR SUPERIOR ATHLETIC PERFORMANCE 

ENERGY & STAMINA FOODS
Whole grains (sprouted wheat – hard red winter wheat, Amaranth, Barley, pearled, Buckwheat (kasha), Bulgar, Oats, whole kernel, Rice, brown, Rice, wild, Rye, whole kernel, Quinoa, Wheat, whole kernel, All Bran with Extra Fiber, Bran Buds, Fiber One, Kashi, Go Lean, Shredded Wheat, Shredded Wheat and Bran, Buckwheat Groats, Oat Bran, Old Fashioned Oatmeal, Steel-Cut Oats), Acai berry, Bananas, Black sesame seeds, Black soybeans, Chestnuts, Citrus peel, Chia seed, chicken, herring, Mulberries, mussel, Raspberries, Strawbeeries, shrimp, lamb, sunflower seed, sweet potato, water cress, winter squash, almonds, Ghee, Nettle leaves, Micro algae, Goat milk, Placenta, Royal jelly, Salmon, Trout, Bee pollen, Doddler seeds, Walnuts, Wheat grass

STRENGTH FOODS
If you want to turn out to be strong, eat carbohydrates before your workout and eat plenty of protein afterwards. Regular quantities of insulin aids muscle growth, and consuming carbohydrates raises your blood sugar, which, sequentially, results in your pancreas to excrete insulin. Taking in large amounts of protein after a workout helps muscles to recover faster from hard exercise, so you can do more hard work and grow larger and stronger muscles (Journal of Physiology, Volume 573, 2006).

Bitter foods/herbs, Raw or lightly cooked Vegetables, sprouts, Vegetables (leafy greens, carrots, radishes, mushrooms), fruits, grains, legumes, fresh flax oil, stevia sweetener, Salmon, Spinach, Almonds, Cranberries, Wheat Germ, Beans, Extra Lean Ground Beef, Eggs, Tomatoes, Oatmeal, Bee Pollen, .

Natural steroid food: Asparagus, Avocado, Bananas, Celery, Raw Oysters, Pine Nuts (the edible seeds of pine trees), Figs, Almonds and nuts in general, Eggs, Basil (Sweet basil), Liver, Salmon & Other Fish, Damiana (or Turnera diffusa), Wild Yam.

CONCENTRATION & FOCUS
fish, fish oil, spirulina, whole grains (Brown rice, Maize, Oats, Buckwheat, Millet, Quinoa, Amaranth, Wheat, Sweet rice, Spelt), legumes plus their sprouts (mung bean sprouts, soy bean sprouts, tofu, tempeh, peas, Adzuki Beans, Black Beans, Black-eyed peas, Broad Beans (Fava Beans), Butter Beans, Calico Beans, Cannellini Beans, Chickpeas (Garbanzo Beans), Edamame, Great Northern Beans, Italian Beans, Kidney Beans, Lentils, Lima Beans, Mung Beans, Navy Beans, Pinto Beans, Soy Beans, together with black soy beans, Split Peas
White beans), seeds, fresh nuts, dark green veggies and microalgae. Flax seed, pumpkin seed, chia seed, borage seed, black currant seed and primrose seed oils

EMOTIONAL POWER FOODS
Whole grains (whole wheat, brown rice, oats), Ganoderm, Poria, lettuce, cucumber, barley gruel, oat groat tea, Fruit (apples, mullberries, lemons), dill, basil, rose hips, Ghee (clarified butter), cabbage, fresh wheat germ, wild blue greem algae, apple cider vinegar

FOODS TO AVOID
Sugar, or foods with added sugars, Processed grains, or foods containing them (except as listed on the Grains List e.g. packaged cereals, and whole grain cereals, are generally processed, confirm), polished grains (which don’t say “whole” in front of all grains on the label) or foods enclosed in them, “Wheat” or “wheat flour” not including the word “whole” is frequently a code word for “white” (consists of white rice, “Flour” listed unaccompanied is always white flour), Potatoes, Cakes, cookies, muffins, etc. Crackers, except for whole grain, Cereals, but for whole grain and as a minimum 8 grams of fiber per portion, Chips, Ice cream, Jams and Jellies, Maple Syrup, Regular Soda and additional sweetened drinks, Juices, Oils not including extra virgin olive oil, nut oils, and canola oil, Mayonnaise, Creamy salad dressings, Butter, Margarine, Dairy products that are not fat-free, with cheese, cream cheese, milk, etc., Fatty meats such as bacon or sausage, Anything with hydrogenated or partially hydrogenated fats in it.

Traditional Chinese herbs & formulas have helped thousands of athletes through the centuries; try our formulas for top performance.

For training purposes, herbal herbs provide for strength, speed and emotional well-being, essential for superior performance.

If there is one equipment you should not miss in your training, it is the stability ball. There are constantly new exercise tools being released, but not all of them work.  So for one that is guaranteed to work, use the stability ball. 

What Is a Stability Ball?

Sometimes called “physio ball” or “Swiss ball”, it is a large and inflatable ball used as an exercise equipment. Despite being air-filled, it is generally heavy-duty and capable to hold 600 to 700 pounds of weight. Stability balls are comfortable and gives good support. It perfectly suits the trainee as it easily goes with the structure of the body. Wailana has earth-friendly, anti-burst physio-balls you and your kids will have fun using.

The good thing about using the stability ball is it reduces the perception of hard work in training, especially for newbies. It gives some element of ‘play’. Using the stability ball is fun and exciting.  And beter, everyone can use it.  Fit or not, you can use the stability ball. It is very portable and light weight, making it convenient to bring along even when traveling. It is also inexpensive compared to other exercise equipment and it could last for a very long time.

How did stability balls come about

The use of the stability balls for training can be traced in rehabilitation. As early as the 1900’s, physical therapists started using balls in addressing the neurological disorders of their patients.

Then, in the early 1960’s, Aquilino Cosani, an Italian toy maker, made the ball and sold it, known then as the ‘Gymnastik.’ Twenty years later, Cosani came up with a company called Gymnic and became the biggest supplier of stability balls. The ball then shifted from the rehabilitation to the athletic area, in the 90’s. It was used to condition the body of professional athletes. From then on, the ball became very prominent in the fitness community.

At present medical specialists and fitness professionals very much recommend the use of the stability ball by the public. It serves more than solving physical problems. It is good in preventing you from having one.

Benefits of using the stability ball

The stability ball is best for ab and lower-back strengthening. It improves as well the functional strength, balance and flexibility.

Here are some other ways the stability ball is good for you:
1. Corrects Alignment
Using the ball during training to train it to maintain the proper balance. Improve motor reflexes and wake up unused muscles. The challenge posed by the ball is to maintain balance. In the process, your body alignment will be corrected.

2. Strengthen your abs
If you want great abs, this ball can definitely target the abdominal areas. Work your balance, ab, and back muscles all in one go. With this ball, say hello to a flat, firm stomach.

3. Muscle Strength and Endurance
The stability ball can help in alleviating any back pain and preventing one in the future. It will exercise major muscle groups, the muscle tone, strength and endurance are also improved. It helps you add flexibility, stability and resistance.

4. Core Stability
This concerns the major muscles that helps stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how ‘deep’ or ‘into the core’ these muscles are, they are still exercised. Isn’t that fantastic?.

5. Stretching
The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions. 

6. Assist weight loss
The icing on the cake is, it helps you lose weight. With regular exercises and trainings done with the stability ball, a person can lose some unwanted pounds as the body is firmed.  Start your kids early with Wailana Yoga Kits, which include physio-balls, exercises, and weight loss tips.

Health is your most important asset. Exercise regularly and eat well. And more importantly, have fun training with the stability ball.

Did you know that you can carry out more than a standard ChinUp with your Chin Up Bar? The result is can get more use out of your Chin Up bar, working out a higher number of muscle groups and giving you a far better overall toned an muscular appearence.

Chin Up

Chin ups should be performed by griping the Pull Up Bar with palms facing towards you (this is called a supinated grip). You should lift yourself up until your chin is higher than the bar, ideally until you can touch the bar with your pectoral area. If you can’t do this at the beginning you can conduct negative chin ups where you use a chair to put yourself in the raised position and lower yourself down. You can do assisted chin ups; where a resistance band, box or assistant aids you with the last small push to the top.  Finally you could try kip chin ups; where a swinging motion of the leg can be used to aid you in the motion. Once you can do chin ups you can start adding ballast to make the exercise harder.

Targets: Latissimus dorsi

Pull Ups

Pull ups should be completed in an identical way as chin ups however with the palms facing away from you (this is called a pronated grip). By modifying your grip, and the movement this restricts you to less stress is put upon on utilising the biceps which will force the other muscles to be exercised more.

Targets: Latissimus dorsi

Hanging Leg Raises

Leg raises are carried out by dangling from the Chin-Up bar and raising the lower body up in a straight line to make an L shape or right angle.

Targets: Stomach

Incline Push Ups

We all know that a press up is a poor man’s bench press, but when on holiday a press up is better than chest workout.

With some of the newer generation no drilling required PullUp bars such as the P90X Chin Up Bar these can be placed on the floor and the frame utilised for conducting incline press ups, instead of just doing standard press ups. By conducting the exercise on an incline greater focus is placed on the upper muscles which will give a fuller and better look throughout the body instead of just focusing on the lower pectoral muscles.

Targets: Chest Muscles

Decline Push Ups

In an identical way as you have just used the bar to carry out incline press ups you can also put your feet on it to conduct decline press ups; which will focus on the lower pec area instead of the upper.

Targets: Lower Chest Muscles