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Tired of trying all sorts of methods to reduce your belly fat?
here shan brings to you just 3 exercises that will greatly reduce your belly fat. dont just stop with this 3 exercises .you must also have a good diet . to know how to choose a good diet click here
NO MATERIALS REQUIRED


EXERCISE 1

Bicycle pumps



Lie on the floor flat on your back. We have a curvature of the spine on our lower back that usually elevates it a bit and barely touches the floor. Make sure you press your lower back to the ground. Put your hands above your head. Raise you left bent knee and raise your right elbow to touch it. Without bringing your raised knee and arm down, do the same knee-to-elbow touching on the other pair. Repeat these bicycle pumps twenty times before returning to your original position. This, in conjunction with the other exercises below, will reduce belly fat



EXERCISE 2

Full circle torso twist



Stand upright on the floor, feet apart, hands on your waist. When you feel stable enough, raise both hands and clasp them together on top of your head. Face right without moving your legs, from this position you will bend down and sideward to your right, going toward your foot, and twisting till your torso arcs in a circle that passes your left foot and completes the arc with your hands raised and clasped on top of your head again. You can start from the left or right as you so choose. Do five full circle torso twists starting on either side, then switch sides.


Exercise 3


Crunches



Basic and effective. Some people forego crunches thinking they are medieval or difficult to do, or both. Don't be like them. Crunches target the excess fat accumulated in your belly section. Begin by laying on the floor, facing the ceiling. Make sure your knees are bent, and that your feet are flat on the floor. Place your hands at ear level and with your fingertips just behind your eats. Your lower back has a curve that renders it slightly above the ground. Press your whole lower back till it touches the ground. Arc up till your shoulders are above the ground by some inches. Hold that position for five seconds. Release. Return to original position and repeat.

With these targeted workouts, you are sure to reduce belly fatin no time.

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5 Tips on How to Reduce Body Fat Fast

Want to know how to reduce body fatand keep it off -

1. Don't measure your progress against someone else's - it can make you feel discouraged and unmotivated, even if you're doing well. The key to reaching your fat loss goal is to focus on yourself instead of comparing numbers.

2. Eating Out Can Add Up - Dining out can derail your weight loss - even if you choose carefully by avoiding fast food and skipping dessert. The way to get around this is - control the portions. You will consume less calories if you order two appetizers like sushi and a salad, instead of an appetizer and an entree.

3. Fad Diets - Forget it! Don't be seduced by the latest fad diets used by celebs. For one thing, celebs work hard to stay super slim, - and they can can afford top personal trainers and nutritionists to keep them in shape. The point here is, if you eat healthy with a variety of nutrients, and forget no one group of food (eg carbs) is bad, you're well on your way to shaping up.

4. Prepare Yourself - When it comes to fat loss, draw up 2 list of pros and cons - one for your proposed change in lifestyle and the other for staying as you are. For example, one advantage is that trying something different is good for your self-esteem. And ask yourself, 'Do the pluses outweigh the minuses?'. By working out the sums, it will make a clearer path in your head but more importantly make it easier for you to take action.

5. Shed pounds and you almost always lose muscle as well, which can slow your metabolism. But exercising more instead of just eating less will prevent that. To lose weight and keep your metabolism going, don't just watch you eat - start working out with challenging weights and high intensity interval training to change your entire body shape

The key here is eat well, enjoy life and exercise regularly - now this is how to reduce body fat for good.

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how to lose weight

Despite what you may think, losing weight isn't a mysterious process. In fact, weight loss doesn't even have to involve strange diets, special exercises or even the 'magic' of pills or fitness gadgets. Want the secret to weight loss? Make small changes each and every day and you'll slowly (but surely) lose those extra pounds.

Rules of weight loss

To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Whew...that sounds

impossible doesn't it? Here's how it works.

1. Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc.
2. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day.
3. Keep track of how many calories you eat. Use a food journal to add up what you eat and drink during the day. If you're eating less calories than you're burning, you'll lose weight

Example:

Mary's BMR is 1400 calories and she burns 900 calories in daily activity. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.

This example shows how easy it is to gain weight without even knowing it. But it's also easy to lose weight. In fact, you can start losing weight right now by making a few simple changes. If you can burn an extra 500 calories each day, you'll lose a pound a week and you won't even have to change your clothes. Try these ideas:

Instead of.... Do this...

Having an afternoon Coke ---Drink a glass of water. (calories saved: 97)

Eating an Egg McMuffin --- Eat a small whole wheat bagel +1 tbls of peanut butter (calories saved: 185)

Using your break to catch up on work or eat a snack ---Walk up and down a flight of stairs for 10 minutes (calories burned: 100)

Hitting the snooze button ---Get up 10 minutes early and go for a brisk walk (calories burned: 100)

Watching television after work ---Do 10 minutes of yoga (calories burned: 50)

Total Calories Saved: 532 (based on a 140-lb person)

Focusing on daily changes is the best way to reach your goals. No, you won't lose weight overnight but isn't it better to permanently change your life for the better? Say it with me: My Health Is More Important Than My Appearance. Repeat that 10 times a day and you're on your way to better health.

Below are ways to reduce calorie intake without having to alter your diet significantly.

• Replace fizzy drinks and fruit cordials with water
  
• Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
  
• Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine/butter and full-fat mayonnaise (store-bought sandwiches often contain both).
  
• Stop taking sugar in tea and coffee.
  
• Have smaller portions of the food you enjoy.
  
• Avoid having a second helping at dinner.
  
• Cut out unhealthy treats such as confectionary, sugary biscuits and crisps between meals.
  
• Cut down on beer and alcohol

What You Need To Know

Before getting into specifics, there are a few things worth mentioning about the plan I'll present:

• Small changes have a major impact on weight loss because they're compounded over time. It's just like saving for retirement. The sooner you start doing just a little bit every day, the better off you'll be.
• Anyone can do this. Anyone.
• The process is self-reinforcing once you start to see real results. That means you need to commit to a month--a very difficult month. After that first month, though, it's easy. And the more weight you have to lose, the easier it is.
• During that first month, you'll be developing three new habits. Only one of them is likely to conflict with an existing habit. The other two will consume maybe 5 minutes of your daily routine.

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