Bust Belly Fat with Exercise and a Healthy Diet: Bust Belly Fat - Week 2

Bust Belly Fat with Exercise and a Healthy Diet
Bust Belly Fat - Week 2
| Build Muscle to Lose Fat  | Eat Fiber to Lose Fat  | More Strength Training Resources

	from Paige Waehner All right. You've made it through the first week. Congratulations! Last week you learned all about flat abs, metabolism, some new ab exercises and omega 3 acids. This week, you're starting your first step in powering up your metabolism: strength training. Building lean muscle will help raise your metabolism so you burn more calories. I've provided a variety of workouts to choose from to get you started. Be sure to find one that fits your fitness level, time and equipment. On the diet side, we'll talk about fiber and why it's important for helping you lose fat and stay healthy.
Build Muscle to Lose Fat
	Build Muscle to Lose Fat
	You might be surprised that the first recommended workout doesn't include a single crunch. As you learned last week, a combination of good genes, a healthy diet and exercise is what you need and your first step is strength training. Lifting weights at least twice a week can help you build lean muscle and raise your metabolism so you burn more calories. The workouts below cover all fitness levels as well as a variety of equipment. Choose one to get started and do it at least 2 non-consecutive days this week. Total Body for Beginners Total Body for Beginners Full Body for Beginner/Intermediate Total Body Strength for Seniors Strength Training for Obese People Office Workout Total Body for Int/Advanced Exercisers New and Unique Strength Training Moves Strength Training for Busy People (compound movements) 10-Minute Vacation Workout Full Body Gym Workout Short Full Body Workout Total Body at Home Superset Total Body Workout Total Body Strength with Exercise Ball Total Body Workout with Gliding Discs Total Body with Ball and Resistance Band Kit Total Body with Bands Resistance Band
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Eat Fiber to Lose Fat
	Eat Fiber to Lose Fat
	Numerous studies have shown that eating more fiber can do good things for your body including: Reducing your risk of colon cancer Prevening or relieving constipation Reduce risk of diabetes, stroke, heart disease and high cholesterol Help you lose weight If you're trying to lose fat, fiber is a great choice--it doesn't contain any calories (alone) and it helps fill you up, which makes you feel more satisfied. The National Cancer Institute recommends a daily intake of 20 to 35 grams of fiber, though most Americans probably only get about 10-15 grams. Luckily, Shereen Jegtvig gives us some great tips in her article, How to Get More Fiber Into Your Diet Without Even Trying. Here are some foods you can add to your diet to get more fiber: Apples, bananas or strawberries Refried beans Carrots, broccoli and cauliflower Raisin Bran cereal Flaxseed oil (put a tablespoon in your smoothie or soup) Popcorn Choose just one thing from the list above that you can eat for a snack or with a meal to get more fiber. This list of high fiber foods will give you more ideas for how you can add more fiber to your diet. Just heed this warning: take it slow if you don't eat much fiber. Adding too much fiber at one time can cause bloating, gas and other uncomfortable stomach problems. Resources: Simin Liu, et. al. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J Clin Nutr 2003;78:920-7
More Strength Training Resources
	More Strength Training Resources
	Strength Training 101 Are You Lifting Enough Weight? Workout Finder Top Strength Training Videos
Paige Waehner
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