How to lose weight fast

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How to Lose Belly Fat Fast

Written By: admin - Sep• 19•11

This post demonstrates how to lose belly fat fast to reveal a set of super-shredded abs. The abdominal wall is a complicated group of muscles and the fat that covers it is usually last to go so you need to be patient and focused.

Even those who have mastered the art of muscle growth know that if you don’t have shredded abs, you’re never going to get noticed. And if you don’t have the latest science on your side, you’ll never earn the abs you want.

First it is good to understand the different parts of this muscle group. Then you have to stimulate those muscles to develop. But most importantly, you need to burn away fat that will cover their attention-grabbing condition. Follow the tricks in the next few paragraphs and learn how you can burn fat.

Abs workout Routine
This program will add shredded muscle directly onto your abs. This way you’ll develop a complete six-pack.

Hanging Leg Raises
Stimulate Rectus Abdominis
3 Sets of 16-20 reps
While hanging from an overhead bar, lift your knees into your chest without curling your hips.

Oblique Twists
Stimulate the External Obliques
4 sets of 25-30 reps
While seated on a Swiss Ball, hold a long bar across your shoulders and twist your body 90 degrees to your left and right.

Rope Crunches
Stimulate the Serratus Anterior
4 sets of 20-25 reps
Use both hands to grab a rope attached to a high pully cable. Kneel two feet away from the cable. Kneel two feet away from the cable machine, and use a crunching motion to pull the weight to the floor.

But if you thought that was it, you’re wrong! The real secret to shredded abs is burning off the fat that covers them and here is an internal that will do just the trick.

The Kettle Bell Swing
Thee kettlebell swing is great for fat loss and can be done as steady state cardio or as one interval in a fat burning circuit. Besides fat loss, The swing is one of the most effective exercises to train your posterior chain – the back of the legs.
Here’s how to do it:

    Use a hook type grip – instead of grabbing the bell tight, rest the handle loose in the hook of your fingers.
    Swing the bell close to your groin on the way down with your arms gliding close to your ribcage with forearms close to your thigh.
    Less squatting and more like sitting in a chair, try to push your butt way back, like closing a car door with your butt. Notice the full ham and glute stretch, you will really feel them the next day! No need to worry if they feel too tight, it is fine and can even be a good thing. Use the tightness in your glutes and legs to recoil forward.
    Tighten your abs throughout the movement, especially at the top of the swing.
    Thrust your hips forward. You are trying to make the kettlebell go forward, the centripetal force swing the bell up for you.

In summary, your objective is to deliver a crisp and powerful swing, the knee bending is a seconday part of the movement, not the focus.

Steady State kettle bell swings
Put on a heart rate monitor and grab a ligher kettle bell than you would normally use. Plan for high volume of reps like 3 sets of 30 reps or 100 reps in as little time as possible with your heart rate around 70% of max. With a nice cadence you will huff and puff and sweat like mad as you torch calories and build great set of abs and posterior chain (calves, hamstrings, glutes, lower and mid back).

After reading about how to lose belly fat fast, it is time to get started.

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