Lose Fat Fast!

If you're trying to to lose fat, exercising is crutial. You can't just go on a diet, or you'll still be eating food and building up fat while you're not exercising. It doesn't make sense. You really shouldn't do that. Exercising helps keep you in shape and burn extra calories. You should excercise and work up a sweat at least twice a week, but if you're on a diet and you're trying to lose lots of weight, you really should exercise, as in working up a sweat for atleast 30 minutes at a time, two to five times a day. Also, once you're burning those extra calories, it makes it easier for you to build muscle. If you've been wall-sitting for 2 minutes a day every day of the week and you don't see any results in your thigh muscle, the reason you're not building any muscle is because your legs are trying to burn off that extra fat in a way that builds muscle. First, you need to recognize that there is a difference between exercises and muscle-builders. People usually just call them both exercises, but if you are hoping to lose weight and burn calories, your knowing that exercises and muscle builders are different is critical. Exercises are meant to burn off extra calories and fat. Just normal exercising will not build muscle; it will burn off your extra fat. This is very important, too, because if the part of your body that you're trying to build muscle on has lots of fat, it will take you forever to build muscle. Muscle-builders are meant to build muscle. If you try to do muscle-builders to get rid of fat it will take much, much longer than regular exercises to burn fat. Now that you (hopefully!) know the difference between exercises and muscle-builders, we can get into some of the things you do to exercise or muscle build.

	Muscle-builders: As I said earlier, muscle-builders are for building muscle. I'm going to give you a few muscle-builders to build some muscle in various parts of your body. Stomach muscle: You can build stomach muscle by doing any of the following: -Sit ups- Lay down flat on your back and bend your knees so that they are the only raised part of your body. Keep your feet on the ground while using stomach muscle to pull yourself up and touch the top of your knees with your elbows. Keep going to about twenty, or when you feel fatuigue. -Plank Supermans- Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds and repeat for the desired number or repetitions. -Static Contraction- Lying flat on your back bend your knees bent so feet are flat on the floor. Contract your stomach muscles and try to push the small of your back into the floor. Hold for a count of 5 seconds remembering to breathe gently. Relax and repeat for the desired number of repetitions. Keep your neck and face relaxed. Many people have a tendency to hold their breath during this exercise which can increase blood pressure. Arm muscle: Arm fat is strange, because you have to do muscle builders to burn the fat. In other words, when speaking in terms of arms, exercises and muscle-builders are the same. Push-ups, lifting weights, and barbell extensions are all good arm excercises. Once you have burned all the extra fat in your arms by doing these excercises, they become muscle-builders and start building muscle in your arms. Thigh muscle: -Wall sit- Stand straight up with your back to a flat wall. slide down until your calfs and thighs are at a 90 degree angle. Stay in this position for as long as you can, possibly 1--2.5 minutes for a begginner. -Leg lifts - Lay down on your side on a mat or bench. Rest your head on your arm while it is extending above your head. Lift your leg high, quickly, and slowly lower it back down. Do not lower your leg all the way down, but immediately raise it again. Repeat this 10 times. Now switch to your other side and do the same thing. -Hip adductions- Sit in a chair with your back straight against the back of it. hold your legs up in the air so they and the seat of the chair are parallel. Lift your right leg up to your chest, keeping the other leg straight out. Repeat this on the same leg 20-30 times, then start on the other leg. NOTE: putting weights on your feet makes this harder, in case you need an extra stretch or want to build more muscle. These three places are where I frequently hear people complaining about not having enough muscle. I hope I've helped you get a better understanding on how to build muscle!	Exercises: As you now know, exercises are for burning calories and fat. I'm going to give you a few different exercises to do to burn off certain fatty areas. Stomach fat: In order to lose stomach fat you have to burn any excess fat you have throughout the rest of your body. Don’t allow yourself to be overwhelmed with this fact. Your walking will be able to accomplish a great deal of this and while you are walking you will be putting together a full body workout that will intensely target your abdominal area. This is the key to a flat and toned tummy. Arm fat: Arm fat is strange, because you have to do muscle builders to burn the fat. In other words, when speaking in terms of arms, exercises and muscle-builders are the same. Push-ups, lifting weights, and barbell extensions are all good arm excercises. There is no exact science that will help you to simply lose arm fat alone. The best thing that you can do is make sure that you give attention to your arm fat, and make sure that you exercise your whole body. Your heart pumps faster and burns more fat when you are working more than one muscle group. Thigh fat: There are three basic areas on your thighs. In order to have shapely thighs, you should work each angle of your thighs. These sections are the quadriceps, hamstrings, and hip adductors. You can isolate each part of the thigh with different exercises for each one. -Side lunge - Stand with your feet hip's width apart. Holding your body straight up, step over to the left, bending your knee. Push off of your left foot and come back to the starting position. Now do the same thing on the right side. Repeat this routine 5-10 times on each side. -Lying leg curl - Lying face down on a bench, bend your legs back towards your buttocks. Doing this with a cable attached to your feet works well. Do several repetitions of this, until your hamstrings grow fatigue. -Leg lifts - Lay down on your side on a mat or bench. Rest your head on your arm while it is extending above your head. Lift your leg high, quickly, and slowly lower it back down. Do not lower your leg all the way down, but immediately raise it again. Repeat this 10 times. Now switch to your other side and do the same thing. These three places are where your fat usually builds up the most. I hope I've helped you get a better understanding on how to burn fat!