The Kettlebell Snatch - 1 of the Best Exercises For Belly Fat Going Today!

If you are truly serious about dropping the belly fat then you have got to engage in exercises that will significantly raise your level of perceived exertion, burn a ton of calories, and help you build some lean muscle mass. The way to do this is to make sure that your exercises are a true hybrid of both cardio and strength. This is why I want to introduce to you the overhead kettlebell snatch.

Best Exercise For Belly Fat!

You see the one thing that truly gets rid of your stomach is big core movements that involve a significant level of big core muscle exertion. This is true with the human body because it forces your nervous system to go into effect in order to handle and endure outside physical stress. This is why the overhead kettlebell snatch is such a powerful big core lift for you to lose abdominal fat fast.

You see the snatch lift has often been referred to as the Czar of all kettlebell lifts and it basically involves you having to pull the bell from between your legs out of a swinging type motion to a locked out held position just above your head. This single lift engages your hips, abs, back, shoulders, glutes, and hamstrings all in one movement. By implementing this single lift into your workouts you stand to lose those love handles at a very fast pace.




To pull this lift off you will need the availability of a single kettlebell of moderate resistance. Start the lift by performing a single arm swing to elevate the bell from between your legs up to a "high pull" position with it suspended just next to your head. To get the bell to this spot you will want to engage your hips and knees in a smooth and forceful act of flexion and immediate extension to build the momentum. Once you get the bell to this high pull position then make sure to vertically punch your palm towards the sky in order to finish it off. Once you have completed only a couple of reps of this super intense, but smooth lift you will see just how exertion it can be. If you were wanting to eliminate the stubborn belly fat then you just found your answer my friend.

Fitness starts with smart training and kettlebell training is a smart person's training. Take the time to learn more by accessing more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart!

Article Source: http://EzineArticles.com/expert/Brandon_Richey/17

How to Perform High Intensity Interval Training For Fat Loss

If you are trying to lose weight and aren't having much success it may be because of the type of exercise that you are doing.

Long boring cardio is out and high intensity interval training is in!

Dr Angelo Tremblay a Canadian scientist performed the groundbreaking study that proved that HIIT is far greater for fat loss then steady state cardio. One half were assigned to 20 weeks of non interrupted cycling 4-5 times per week for 45 mins and the other group were to perform 15 weeks of HIIT. I'll spare you the study specifics but when all was said and done the HIIT group had lost 9 times more fat then the steady state group.




Below is a beginners HIIT body weight routine requiring no equipment at all.

Push ups - 15
Lunges - 15 (Each leg so a total of 30)
Hill climbers - 15 (Each leg as above)
Jumping jacks - 30
Plank - 30-60 seconds

Perform each exercise back to back until all they are all done, that is one round complete. Now rest for 1 minute. If you are a beginner I would suggest doing 2-3 rounds, if you are a regular exerciser then try 4-5 rounds.

To committed people this will eventually become easy, when it does you could either add more exercises or decrease your rest period.

Now I will give an example of a hard bodyweight HIIT workout to be attempted only by conditioned trainees.

Explosive push ups - 15
Jumping split lunges - 15 (Each leg)
Burpee - 15
Sprinter sit ups - 15
Sprints x 2 - 100 yards

Again this work out should be performed in a back to back style with rest periods of 45-60 seconds. When it becomes easy reduce the rest to 30 seconds and do 6 rounds.

These are just a couple of examples of how a HIIT workout could look, add in dumbbells, barbells, kettlebells, sandbags, etc and you can see how the options are endless.

Try these out and let me know how you got on.

Pete Luffman is a personal trainer and kettlebell instructor based in Bristol, England.

Article Source: http://EzineArticles.com/expert/Pete_Luffman/726591

List of High Protein Foods

High protein foods are great for packing on extra muscle. To make sure that your diet is filled with muscle-building proteins, it is extremely important to consider which high protein foods you should consume during your daily eating routine. To help you select the best high protein foods for your diet, we've compiled a list of some of the most protein-packed foods that you can find in your average grocery store.

You will notice that the list covers a broad variety of high protein foods. This was done intentionally so that you can compare food types and have more options to add to your daily meals.

The list:

(all nutrition estimates are based on standard single servings)

Peanut butter (2 tbsp)
Protein- 8 g
Calories- 188
Fat- 16 g



Raw almonds (19 pieces)
Protein- 7 g
Calories- 180
Fat- 14 g

Almond butter (1 tbsp)
Protein- 2 g
Calories- 101
Fat- 9 g 

Skinless chicken breast (1 cup)
Protein- 38 g
Calories- 258
Fat- 10.4 

Ground beef (90% lean, 3 oz)
Protein- 23 g
Calories- 182
Fat- 9 g

Ground turkey (3 oz)
Protein- 22 g
Calories- 193
Fat- 11 g

Salmon (half fillet)
Protein- 39 g
Calories- 367
Fat- 22 g 

Tuna (canned, 1 cup)
Protein- 39 g
Calories- 179
Fat- 1 g

Deli turkey (1 oz)
Protein- 4 g
Calories- 31
Fat- 1 g 

Findings:

High protein foods vary substantially in protein, fat, and calorie content per serving. Some of the best high protein foods have high fat counts; however, it is important to consider that not all fats are bad for you, and some can be very beneficial to your diet- even if weight loss is your top priority. Almonds, for example, are rich in omega three fatty acids but low in saturated fats.

In general, if you are looking for an efficient way to increase your protein count but keep your calorie and fat intakes minimal, than fish and lean meats are an effective option. Canned tuna (hold the mayo) tops the list as the most efficient protein source. Skinless chicken breasts, deli turkey, ground turkey, and lean ground beef are also highly efficient high protein foods.

Article Source: http://EzineArticles.com/expert/Aj_Yeakel/108624