The first tip that can help you to reduce the amount of fat on your stomach is to eat several small meals a day. Instead of eating three big meals (breakfast, lunch and dinner), you should eat several smaller meals. This will tremendously reduce the amount of fat accumulation on your belly. Eating big meals leads to accumulation, or storage of excess energy in the form fat around the abdomen area. The best and most recommended option is to eat five to six small meals a day. It increases the body metabolism rate, which reduces fat accumulation. It also helps to reduce overeating.

The second tip of the day is by taking lots of fluids. Drinking plenty of water can significantly reduce belly fat. Dehydration affects the proper-functioning of the liver, which is responsible for energy production. This ultimately affects fat breakdown. Therefore, you should ensure that your body is well-hydrated. However, avoid the intake of alcoholic beverages and soft drinks. These are counter productive.

The other routine that can help you to get rid of belly fat is consuming fat-burning foods. This includes protein and healthy fats. You should increase your protein intake, and avoid excessive consumption of foods with carbohydrates. Taking foods such as lean meats, vegetables, whole grains, nuts, olive oil, fish and all types of seeds will go along way in helping you to deal with this problem. This foods help to increase the rate of fats-break down by boosting thyroid hormone levels.

The last and most important tip is regular exercises (pretty obvious eh). Although there are many types of exercises that contribute in burning of the extra calories such as weight lifting, jogging, cycling, playing tennis, dancing, dancing, brisk walking, swimming and running, there are some specific exercises that reduce the amount of fat accumulation on the stomach. They include, bench training, the use of the ab wheel and hula hoops. These equipments come in affordable price and extremely durable.

Bench training is one of the most effective methods of developing and toning abdominal muscles. Performing sit-ups on the decline bench can help to reduce belly fat, and develop the rectus abdominis. Stretching on the decline bench provides a wider range of motion, and allows you to hit your abs more deeply than conventional sit-ups. Note that, you should always keep your back slightly rounded during the movements to avoid hurting yourself. Make a point of performing a set of ten or more decline bench sit-ups everyday, and you will certainly see some difference. Increase the oblique activation by twisting your torso. Checkout our Strength Armour – Adjustable Utility Bench @ $169.00 this week!

Exercising with an ab wheel is another very effective method of getting rid of belly fat. Performing isometric push ups, roll outs, alligator walks, hip ups, walks and pikes every day will see your fat stomach greatly reduced. Lastly, doing some hula hoops can help you get rid of fat stomach. It is one of the oldest methods that are used to flatten, and tone the stomach. You can start by placing one foot forward for proper balance. Then, place the hula hoop on top or your waist. When the hula hoop is properly placed, rotate it to any direction that you prefer. If you have no experience with the hula hoop, your can easily learn this great exercise. There is really no tricks to it, just practice and you will eventually get used to it.

In terms of exercise, variety is the best thing to keep your body guessing and keep you from plateauing. One way to change it up is to move your exercise to the outdoors. You usually exercise either in the gym or at home, but if you want to have more fun and a more exciting workout experience, it would be ideal to spend it in a playground. Seriously.

Playground workouts are getting more and more popular nowadays because a lot of individuals find it very beneficial and fun (plus it’s free) – instead of going to fitness centers and paying expensive membership fees. Now, with playground workouts, people can exercise, become physically fit, and at the same time, they can enjoy great time with their kids (if they have any).

What is a playground workout?

This is how adults can lose weight and become fit and healthy by playing children’s games in a playground setting. This type of workout setting will benefit anyone in conditioning and toning their bodies, and they also get to have fun and feel younger. Be mindful that getting into great condition and shape can be child’s play, and that is literal.

Now, how can people make use of adventure playground for workout training? There are many amenities to find in playgrounds, plus the area is usually spacious. Try using slides for push-ups and dips. Many playgrounds also have monkey bars, or some kind of climbing frame, that can be swung on, or used for chin-ups. Be creative with other obstacles and structures (even benches on the sidelines) and you can do much more. This way, individuals can do various exercises in the most convenient and comfortable manner. They can make use of the playground amenities and can even roam around the yard to get a good sweat.

Benefits of playground workout

There are various benefits associated with playground workouts:

Parents and kids bonding- Parents can bring their kids along with them when they need to workout and exercise. Since the playground is commonly the perfect place for kids to play and enjoy, it is also a great place for adults to workout at the same time. In addition, this is also the perfect way for parents to bond with their kids and also teach them that exercising is good for them.

Fun way to lose weight- Everyone wants to lose weight in a fun and exciting manner and opting for playground workouts is definitely one of the best choices. They can enjoy working out by utilizing some playground amenities such as monkey bars and chin-up bars. These amenities will definitely help them burn fat and calories, especially because you will be engaging a variety of different muscle groups. Remember, you’ll lose weight and become physically fit… for free!

Kids can stay fit and healthy- Aside from parents, children can also benefit from playground workouts. Instead of keeping the kids at home just watching TV and playing video games, it would be ideal to have your kids enjoy and play outdoors (like back in the day, before cable and video games were invented). They can get to appreciate the environment, plus it would be good for them to meet new friends, and also breathe in some fresh air. As kids play in the playground, they are exercising already, but at the same time, they will have a truly fun experience.

These are some of the benefits when parents and children go together and spend some time engaging in a playground workout. Indeed, this workout technique would help parents attain optimal health, while they get to bond and enjoy with their kids during their spare time.

In addition, parents can even bring some of their workout accessories in the playground, such as the TRX Suspension System. This tool is an effective workout training system and is commonly used by people in parks, and this workout tool can be easily brought from one place to another because it is very light and portable.

You can try integrating Agility and Speed training by using things like cone markers, flags, ladders and hurdles, all things that are ideal for outdoor training.

If you happen to be a parent who wanted to maintain good health at all times, start engaging with playground workouts so that you can enjoy exercising with your kids. You can do this on a regular basis so that you can easily achieve your fitness goals in no time. This workout is also cheap and practical, as compared with purchasing expensive workout machines to use at home.

Concentration

Bruce Lee would train every single day. That discipline is important and rewarding in the long run. Although the frame of his body was small, he was always interested in body building along with being extremely agile. This cannot be achieved without discipline. Although it is now believed that you need to rest your body so it recovers from all the wear and tear, it is essential that you train for five to six days a week. There are certain things to keep in mind if you want to train like him at the gym, but most importantly – concentration is the key on all your routines.

Listen to your body and train hard but at the same time, NOT so hard that you destroy yourself and not being able to do workout the next day. Especially from the martial arts perspective, it is important never to over train.

We all have the talkers and of course, they could be nice people such as your friends, family etc.; However, if you do not stay focus, your workouts might not have the same impact as you do concentrate. You can still indulge in small talk after you finish your reps or sets.

Push your body to the limits. Then go even further

Before starting on any routine, it is important to know that having a good form is very important. Incorrect posture and form will not only be ineffective, it more often than not results in unnecessary injuries. Training like Bruce Lee will comprise of essentially three elements to be taken care of:

Stretching for flexibility, weight training for strength and cardiovascular for endurance.

Bruce Lee believed that running is the best exercise, and it is well worth continuing for your entire life. You can spare 20-30 mins a day before work and run in the morning. Similar to other workout exercises, you can start off running at a slower pace and gradually increase the distance and the speed. This keeps the body supple and agile.

There are various routines one can test in order to determine what’s best for them; and that’s exactly what Bruce Lee did. He would combine the best workouts meant for various muscle groups. With a set workout routine, not only would you get bored, even your muscles get used in the sequence of the exercise and get adjusted for minimum wear and tear. For a man with a small frame, Bruce Lee was incredibly strong. For his kind of strength, along with the Cardio vascular exercises, you need also to do strength training. It plays an important part in actually sculpting your body. However, Bruce Lee advised weight training only every other day.

Eat to live. Do Not Live to Eat When Learning

Eating the right kind and the having the proper quantity of food are very important if you want to train like Bruce Lee. It is clear that the intense training needs to supplement with a healthy diet will give you very high fitness level. While it is not wise to starve, a smaller portion of food keeps the body alert. Moderation in eating as in all we do is the best strategy. “How to train like Bruce Lee” will make you turn into a vegetarian, and an advocate of protein shakes. For maximum benefit, he would drink protein shakes within thirty minutes of finishing the workout.

Diet is especially important for building ABS and for reduction in belly fat. It is important to learn to eat so you build abdominal muscles and at the same time keep fat away. Good abdominal muscles are important to improve balance and strength to the body.

Bruce Lee trained hard, every day for hours, paid special attention to martial arts training, followed by Cardio, strength and stretching exercises. He ate well and in moderation, and above all, listened to his body. If you want to really train like Bruce Lee, you must have single minded determination to follow in the footsteps of this exceptional artist.




Its no surprise that everyone wants to train like Bruce Lee – as shown above.

What is Tabata Training?

Tabata training is a certain workout program which will have you training for only four minutes. Tabata training is a unique program which delivers the same health benefits as cardio workout but has been spiced up and won’t have you working out for hours in the gym. This workout plan is named after a Japanese scientist who founded this workout named Izumi Tabata and his other colleagues at the physiology department.

How this Tabata Training was Created?

Izumi Tabata conducted various tests on 2 athletes groups whereby he compared the effects high-intensity interval training and moderate-high-intensity training. Group one on moderate-high-intensity training worked out for only 5 days a week for six weeks with every session lasting for only an hour. Group 2 on high intensity training exercised for only 4 days weekly for only six weeks, with every workout session lasting for four minutes at ten seconds resting & twenty seconds intense training.

The results he obtained showed that high-intensity interval training athletes had improved anaerobic and aerobic systems. The other athletes who took part in the moderate-high intensity training only experienced improved aerobic system and no change or a little change in the anaerobic system. So Izumi Tabata concluded that high-intensity interval training has more impact on both aerobic & anaerobic systems.

Basic Equipment Needed for Tabata Training

Before you begin your routine, make sure that you have a list or a journal of the exercises you want to use for your tabata training and how much weight you can use. The next thing you need is a timer. If working out indoor, you can use your computer’s timer and if outdoor, you can download the mp3tabata or Tabata app to help you workout. It is also recommended to have a towel, water bottle and the proper attire ready.

Create your Own Tabata Training

Any workout can be introduced in this training and it also works perfectly with every workout. So before designing your own tabata session you must first determine how much you want to improve. Ask yourself how much fat you want to lose? Do you want to gain or lose weight and if so how much? These questions will help you decide which type of workouts to include in your tabata session.

A Simple Tabata Training Session Looks Like This:
1. Pushups (intervals 1, 4)
2. Rope jumping or sprinting (intervals 2, 3)
3. Chin ups (intervals 5 ,7)
4. Barbell squats (intervals 6, 8 )

For this example, you will need a chin-up bar, pushups surface mat and barbells
These sessions are to be done for a total of eight sessions a day plus all the other exercises you will incorporate into your workout.

How to Use This Training Effectively

The key to success in any workout is preparation, so make sure that you have chosen the right workouts for you which will deliver results. Then begin your workout by first warming up and stretching your body prior to working out. You should also stretch and cool down after your Tabata training. This way you will avoid pulling a muscle.

Before beginning your exercise make sure you have eaten a healthy diet, Nutrition matters a lot in any workout. Since Tabata training is an intense workout make sure that your body gets enough rest the day after your workout.

Benefits of Tabata Training

1. Fat loss- this intense workout increases your BMR by up to 15 times resulting in increased rate of burning fat. This short-lived stress caused by tabata training cause intense fat loss.
2. Muscle-tissue retention- normally dieting as a method of weight loss results in muscle tissue loss, but with this workout your muscle tissue increases.
3. Increase in aerobic & anaerobic capacity.
4. This workout is time saving, you only have to exercise for some few minutes a day. This makes working out a routine for everyone instead of it being a burden.

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A Pilates Ring is yet another must have in yoga. Should one want to change his position, the ring can be repositioned in either his legs or arms. Squeezing the ring is not enough; one ought to seek advice from a qualified Pilates instructor. This accessory is useful in toning the pelvic and abdominal muscles. The ring makes the workout more enjoyable. In case one is bored of doing mat exercises, it can be added to one`s program. It helps in stretching when one end is hooked around one foot. The ring is very beneficial as it makes a user achieve mental and physical fitness.

Pilates Ball enables one to attain wellness and this makes attending yoga classes worthwhile. It is used by squeezing it to exercise the thighs and arms. One ought to place all his body weight on it though it may be difficult during its initial use. Once one lies on the ball, his legs and abs contract and this prevents him from falling. The ball can be utilized in testing leverage and balance. As one sits on it, he is able to trigger his spine and abdominal muscles. Another benefit of Pilates Ball is that it helps one to achieve flexibility when combined with yoga routines. It can also be used to relax and due to the fact that it is a ball, it is good for children to play with. The ball is a great way to improve posture making it exciting to be used alongside other Yoga Accessories.

The Yoga Block should not be ignored while one does yoga. This routine involves placing of a hand on the ground during stretching hence the block comes in handy. As one is doing the forward bend, it allows one to comfortably touch his hands to the ground. This is because it reduces the distance between a person`s body and the ground. Yoga blocks can be stacked to attain a desirable height and to provide extra support as one tries to get specific poses. The blocks assist one to maintain appropriate alignment in poses that prove to be a bit challenging.

The Yoga Strap is fabulous equipment that helps in flexibility too. The strap is used by hooking it around the foot while ensuring that the leg is held in a straight position. So that one gets correct yoga positions, he can adjust the buckles that are found on the yoga straps. These buckles assist in transportation and storage. These straps make it possible for one to hold a pose for a long period of time. They also increase one`s level of concentration and can be used in various levels of yoga. Difficult poses can be achieved thanks to the yoga strap making stretching quite meaningful. From the above, it is clear that Yoga Accessories have to be incorporated into the yoga routine to get amazing results.

The total price for ALL 5 ‘must-have’ items listed above will cost you less than $50. Isnt this amazing!?

I still remember back in the days, one has to spend a lot of time and efforts to lose extra weight and building muscles. Well, while we still do in terms of dedication, but we definitely do not need as much efforts as before. For example, by using one of the latest fitness technologies in the market today; the vibration machine allow us to keep fit and health by just standing on it for 10 minutes each day. Isn’t that amazing? That’s right! Things couldn’t be easier!

The vibration machine has become quite popular and renowned as exceptional home-based exercise equipment. This machine gives people the ability to exercise their body conveniently at home without actually performing any exercises. Thus, for people who prefer not to lift weights or those who usually do have enough spare time to go to a gym, using a vibration machine can prove to be quite beneficial.

People will be able to exercise at just about any time once they have this vibration exercise machine at their home. Vibration machines are really easy to use, and people will just have to spare only 10 to 15 minutes each day in order to take advantage of it. This is one of the main reasons behind the popularity of this vibration exercise machine – because it really requires no work – just stand on it and thats it! Its like magic! Currently, these machines are being used everywhere such as the fitness centers, hotels, rehabilitation/therapeutic centers and much more.

The most essential component in a vibration machine is the vibrating platform. Both dynamic and static movements, such as kneeling, sitting and stand, can be performed by people when using this machine to exercise their body. Additionally, variety of other exercises can also be performed on this machine, which includes crunches, lunges, push-ups, squats, etc. People can even exercise their body in a more comfortable manner by sitting on the machine or by resting their feet on the vibrating platform.

A large amount of calories can be burned if regular exercising is performed on this machine. Following are some of the major benefits offered by a vibrating machine:

1. Leaner muscles are supported: Lean muscle mass in the body is built and maintained by the rapid vibrations caused by the machine. More fat will be burnt by the body because the lean muscle of the body is boosted by this machine.

2. The Human Growth Hormone (HGH) is boosted: The Human Growth Hormone can be increased by 361% if people perform exercises on this machine. The process of aging usually causes the HGH level in the body to decrease and often, this is what results in weight gain. Thus, with the help of this machine, HGH is boosted, which increased the muscle mass in the body.

In addition to the advantage above, the stress hormone in the body can be reduced and at the same time, blood circulation can also be increased. There are just so many benefits the vibration machine brings to the table that we cannot list them all here, but you get the idea. A machine that helps you keep fit without any work!

If you are interested in purchasing one, make sure you check out Frequency Vibration Machine. They are definitely best buy 2012 – best quality and pricing. They start from as low as $699 – $2699, while other brands have them for at least $4000 and up.

While what they don’t realize is that most people start off not being able to do it at the first place. Even with the help of chin-up bars, most people don’t have the upper body strength to pull themselves up completely in the beginning. In fact, it does take time and training to do chin ups without assistance. However for beginners, there are ways to overcome this and eventually, you will find this a great equipment and love it like I do.

Aside from the great overall upper body workout one can obtain from using a chin up bar, they are also very inexpensive, easy to install, and extremely easy to use. It is definitely a must-have equipment on our list.

Shoulders, Chest, Back, Biceps, Triceps, Lats

All of the above muscle groups are being worked on when you do chin ups. It is the coordination of all of these muscles that make a chin up possible and it is these muscles that will benefit the most from using a chin up bar.
In addition to that, you will also build up excellent core body strength from these exercises as well. You will notice a dramatic difference within a few uses; in the tone, density, shoulders, back and upper chest just from this one piece of exercise equipment. Isn’t this amazing?

Using The Chin Up Bar

If you don’t have the upper body strength initially to complete a chin up, it is still possible to get this going! The trick is to use a chair, offset from the bar. Stand in front of the bar on one side, and have a chair perched on the other side of the bar. Place your legs on the chair, and use them to assist you in different pull-up exercises.
Overtime, you will find yourself no longer need the chair to do chin ups, and you will be able to feel that your upper body strength tremendously increased. There are a variety of exercises which can be performed on the bar in order to target specific muscle zones. Wide grip chin ups will focus your lats. Mixed grip chin ups will work your biceps and triceps, and lastly, forward grip (traditional chin ups) will work your shoulders and upper back muscles.

Types of Chin Up Bars

Chin up bars come in a variety of types, quality and styles. There are some which hang easily on a door frame, and are removable after the exercise is done. They are supported on the backside of the wall to give a secure yet removable platform to perform your upper body exercises.
For more dedicated athletes who workout frequently, you can permanently install a sturdy bar in your favorite workout room of your home. The beauty of the permanent bar in your home is that you can make it wider than just a door frame so you can get a bigger variety in your workout. Other chin up bars can come as part of a piece of home gym equipment, and will be secured to one spot that way.

If you are looking to get into cost-effective upper body workout it, using a chin up bar is definitely the perfect way to target your entire upper body and to build up different muscle groups. It uses your own body weight and resistance to give you the firm, toned upper body you have been aiming for. Chin ups are for people in all age groups and different level of experiences.

Photo courtesy of Marion Doss

There is no question that medicine ball exercises like squat and press, Russian twists, toss and catch, and floor slams are great, but let’s face it, all the real high intensity exercises require a partner. This is required to keep the reps quick and maximize power (one rep after the other as fast as possible). Working with a partner using a medicine ball has many benefits. It will improve coordination, reaction time, agility, and quickness. What happens when you don’t have a training partner?

The tornado ball is an excellent tool and is meant to fly solo with. Like true plyometric training, the tornado ball exercises are anaerobic (meaning without oxygen). These movements are performed for about 10 seconds with 100% effort – focussing on building power. Once the participant gets accustom to training with the tornado ball, variations and possibilities are endless. Exercises such as three plane sit ups, lateral wall slams, split lunge slams, and around the world (overhead) provide an excellent challenge. These movements will improve shoulder mobility, core energy transfer, rotation, and full body coordination.

Why is it so effective? As mentioned above, the resistance (medicine ball) is attached by about three feet of rope. The further a resistance is from the body, the more difficult it is to control. By slamming the tornado ball in multiple directions, this activates the core muscles (abdominals and lower back) greatly because the resistance is continuous throughout the entire set. In short, these exercises make for the most efficient power building workout available. This means you can finally reach true power potential because you’re not limited by a partner’s shortcomings. The tornado ball is without question a cruel device on its own, but when added into circuit training with other exercises such as box jumps, skipping, and Burpees… let’s just say keep the bucket close.

Using 100% effort and very little rest – tornado ball training can be extremely taxing on the body and should only be performed twice a week if you’re a beginner. Like anything else, start off slowly and learn the technique first.

If you want an extremely challenging workout and add some variety to your current training program, then I strongly recommend giving the tornado ball a try. You may not thank me during the workout, but get through it and you’ll become more powerful than ever before!

Power snatch

Is considered an explosive and aggressive pull. This exercise involves lifting a pair of kettlebells from the floor to an overhead position in one smooth and coordinated motion. It activates almost every muscle in the body. Which means it’s the perfect exercise for athletes and functional fitness enthusiasts (all muscles work together as one unit). As an added bonus, when performed for volume, it delivers a truly unrivalled cardiovascular workout. No other exercise will develop true strength like the kettlebell power snatch!

Squat Press

Is another double kettlebell exercise that combines the front squat and military press. Both are performed slowly, under high tension. These two exercises are staples for improving strength and building muscle. Large, multi joint movements stimulate or (turn on) anabolic hormones such as testosterone, insulin-like growth factor and growth hormone. These two movements are great on their own, but incredible when combined. The squat press recruits all the major muscle groups and demands them to work in unison. This is not a thruster exercise. Both movements are separate (a proper front squat, followed by a strict overhead press).

Clean & Jerk

Is an exercise that is guaranteed to build superior strength and conditioning. It involves cleaning a pair of kettlebells to chest level, then driving the weights upward and exploding underneath – while locking out the arms overhead. Superior to the barbell version, the long cycle is vicious because between every rep, the individual must perform a clean. Using every muscle the body, the long cycle is considered extremely challenging at the least. Focus all energy towards perfecting technique in the long cycle (clean & jerk) and become a stronger athlete/competitor.

Bent Press

Is considered THE old school, strongman lift. This impressive feat of strength involves cleaning a single kettlebell to chest level then out to the side and slightly behind the back. While holding the weight in that same position, bend down and under the kettlebell – lock out the arm 90 degrees. From the bent position, stand up – keeping the weight overhead the entire time. It’s a combination of an overhead squat/military press/windmill. Performed slowly – under high tension, the bent press will develop full body strength especially the core, back and shoulders. By practicing the bent press regularly, one will acquire a lean and muscular physique. As an added bonus, the bent press improves muscle coordination and flexibility.

Turkish Get Up

Is the final lift in the mix and is not an easy feat. Similar to the previous exercise, the (TGU) activates every muscle in the body and requires a single kettlebell. The (TGU) involves “getting up” from the ground with the weight overhead the entire time – and the reverse process to set up for another repetition. This exercise is extremely taxing and requires excellent muscle coordination, mobility and core strength. Become proficient in the (TGU) and your functional strength will go through the roof.