Top 5 Stretching Exercises

Here are the top five basic stretches to promote flexibility.

ARMS AND SHOULDERS
Take your right arm and place it across your chest parallel to the ground. With your left hand, reach over and grab your right elbow. Now gently pull your right arm across your chest with your left hand. Hold for 15 to 20 seconds. Switch arms and perform the same stretch.

TRICEPS AND UPPER BACK
In the standing position with your feet shoulder-width apart, raise your right hand to the sky, then bend your elbow and place your right hand behind your back. Reach up over your head with your left hand and grab your right elbow. Now pull your right arm downward behind your back for a gentle stretch. Reverse arms and do it again. Hold for 15 to 20 seconds for each arm.

FOREARM STRETCH
After you’ve knocked out all those push-ups and pull-ups, you may experience some tightness in your forearms. This stretch will help to relieve the tightness. Reach your right arm out in front of you with your palm facing up as if you are making a hand signal for someone to stop. Reach over with your left hand and grab your right hand at the fingertips and gently pull back on your fingers. Hold for 15 to 20 seconds and then switch arms. For a variation, try this stretch with the fingers facing downward and then pull back with the other hand.

QUAD STRETCH
In the standing position, bend your right knee backward and grab your foot at the ankle with your right hand. Pull your foot to your butt while keeping your other leg straight and both legs close together. Hold for 15 to 20 seconds. Then switch sides and do the same. For support you can put the free hand against a tree, wall or on a rail.

HAMSTRING STRETCH
In the standing position, extend your right leg forward and your left leg is back. Both legs are only about two feet apart, which means this is not a wide position for your legs. Now, while bending the left leg as a lever and your right leg is straight with knee locked, bend down towards your right leg and reach for the toes. You are stretching the hamstring of your right leg. To leverage that stretch, simply bend the left knee; the more you bend the left knee, the greater the stretch. No bouncing! Hold that stretch for 15 to 20 seconds. Switch positions of your legs and repeat the stretch.

GROIN STRETCH (SEATED)
Sit on the ground with the bottoms of your feet together. Spread your legs with knees bent to have the bottoms of your feet touching. Place your hands around your feet and hold them together. Now bend forward and place your elbows on your knees and gently push downward with your elbows while keeping your head up. Hold for 15 to 20 seconds.


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Getting Rid of Fat.

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Getting rid of fat for many of us isn't easy we all carry a little excess to our requirements , this has bult up gradually over time and it is difficult to lose that Belly fat I have put together 5 of the Best ways to Lose Belly Fat.
Below given 5 tips should help you get a flat stomach fast.

BEST WAYS TO LOSE BELLY FAT NATURALLY

ONE: Determination

You must set yourself a goal in mind and you must stick to your conviction and be determined to to Lose that unwanted Belly Fat. Without that determination you won’t be able to get rid og those unwanted pounds and belly fat. So get a support group and tell people who are close to you what you are doing so they can give you the support and encouragement you deserve. The internet have forums and support groups if you don’t feel comfortable telling your friends Belly fat is a part of weight problem.

Really focus on WHY it is important to you to lose that belly fat. If the reason is not important enough for you, you are not ready to change. You have to want to lose that fat around your belly for yourself and remain positive.

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TWO: Diet

To lose belly fat it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food’s caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight and belly fat.

Avoid unhealthy foods such as processed food, dessert sand those foods that have high levels of sugar or caffeine. Try going for foods which are rich in nutrients and fiber. Examples are fresh vegetables, fruits, oatmeal, fish and whole grain .

It is very important to Drink plenty of water, this flushes out the toxins in the body and then your body is able to function so much better.

Restrict you alcohol and caffeine consumption as this slows down your metabolism. Alcohol has a high amount of calories apporx 7 calories per gram of alcohol.

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THREE: Counting Calories and BMR

A very important step to losing that belly fat and weight by counting calories. You need to understand what a calorie is and how it applies to your weight. A calorie is a unit of measurement that measures the amount of energy contained in a food or beverage. Figure Out How Many Calories You Should Eat A Day to Lose Weight.

It is also beneficial if your know what your Basal Metabolic Rate so you can lose the desired weight for your body as everyone is different and you can calculate this by the following formula.

Body Weight in lbs x 15 plus moderate activity (minutes per day) x 3.5
Since you wish to lose weight , your target weight = BMR – 500 cal

Example: For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 – 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

FOUR-Write Down what you Eat

The first thing anyone who wants to lose weight should do is keep a food diary.
Write down what you eat in a diary, put aside a little bit of time at the end of your day.
All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like My Food Diary. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

Get sufficient rest,when you are tired, you tend to eat more. A proper sleep at night ensures that you stay active during the day and burn more calories.

Try and reduce your stress levels, the higher your stress the more you eat.

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FIVE: Exercise

Yes, you can’t avoid it and probably the most important ways to flatten that belly. There are so many really good stomach exercise for you to flatten that tummy and Lose that Belly Fat .

Here is a 10 minute exerices that can burn 150 calories that you can do in your own home.

The first two minutes of this fat burning routine is: Jump Rope – Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.

Minutes two to three: Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up that fat is vanishing.

Minutes three to four: Jump Rope with only one jump per turn, keep going the fat is melting away.

Minutes four to five: Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. keep thinking, no more belly.

Minutes five and six: Jump Rope. Same as minutes three and four. keep thinking, I am losing body fat.

Minutes six and seven: Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.

Minutes seven and eight: Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.

Minutes eight and nine: Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. I am going to lose weight.

Minutes nine and ten: Jump Rope. Same as you first two minutes. If you do this everyday, you will lose belly fat.

This is just a few exercises, pilates is great for core strengthening, and the Exercise Ball is excellent tool to lose belly fat and this can be easily stored in your home. tips to lose 15lbs
SUMMARY

Fat and calories is the culprit, therefore, getting rid of it must start from the root cause. Cutting calorie and fat intake and work out.

There is no such thing as a secret way of losing fat or the fast-track way of eradicating the belly fat, only determination and motivation.

Losing abdominal fat is not about spot exercising it is a constant work inprogress. All the factors that contribute to the main problem need to be addressed. A combination of the above suggestions will hopefully help you Lose Belly Fat.
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