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Top 10 Sports to Lose Belly Fat A side-view glimpse in the mirror may be the kick in the pants that you need to start a new diet and exercise plan. Belly fat, the unhealthy visceral fat that lies under your abdominal muscles and around your internal organs, responds best to cardiovascular exercise, which includes a number of individual and team sports. These top 10 calorie-burning sports can help you lose that belly fat. No. 1: Boxing...Continue reading

Can Aerobic Exercise Prevent You From Losing Weight? Aerobic exercise increases your heart rate and literally gets your blood flowing faster. Unless you're eating cheeseburgers while you ride an exercise bike, there's no way that aerobic activity will prevent you from losing weight. On the contrary, aerobic exercises such as jogging, swimming, jumping rope or even brisk walking are among the best things you can do to burn fat and control your weight. Aerobic exercise also ben...Continue reading

Does Exercise Make a Muscle Thicker & Stronger? Different forms of exercise produce different results, especially in terms of effects on muscle strength and thickness. Exercise is ideally a blend of cardiovascular exercise such as jogging, flexibility work and resistance training. Resistance training produces the greatest gains in muscle strength and thickness, but other forms of exercise can produce small gains as well. Resisting for Gains... Increases in strength are most often made through resistance training, which is credited with producing thicker, stronger muscles. The goal of resistance training is to increase both the strength of a muscle and its endurance. Muscle strength is defined by how much force a muscle can produce during a single push. One way of understanding muscle strength is by thinking about how much weight you might be able to bench press safely, just once. Muscle endurance, on the other hand, refers to how many times a muscle can contract before tiring. For example, think about how many bench press repetitions your muscles could endure before feeling fatigued. Muscle Mending During resistance training, a muscle or group of muscles is worked to a state a fatigue. The demands placed on the muscle throughout the process produce miniscule tears in its fibers and connective tissues. These tears are a normal part of exercise physiology and are the building blocks for thicker, stronger muscle. The immune system responds by sending cells that aid in regenerating the muscle which, in turn, increases the size of each muscle fiber. This increase in size is observed as thicker and stronger muscles. Build Them Up The regeneration of muscle produces exercise-induced muscle growth, or hypertrophy. Muscle hypertrophy is the end result; it’s the reason muscles produce more force, are stronger and have a larger diameter and mass. There is a flip side to the coin though; as a muscle becomes stronger it also becomes shorter and tighter. Thus, to maintain full range of motion, it is important to stretch muscles as often as they are strength trained. Indicators of Strength You may be on your way to thicker, stronger muscles when you feel muscle soreness 48 to 72 hours after resistance training. According to the American Council on Exercise, this soreness, known as delayed onset muscle soreness, may be a product of the tiny tears in the muscle fibers. Though the causes and effects of DOMS are not fully understood, ACE says that, when muscles become stronger, they fatigue less easily and DOMS occurs less frequently. Consequently, further increases in strength require additional weight-bearing activity to push the muscle to its new point of fatigue.

Aerobic Vs. Weight Training to Lose Weight There's more to losing fat than just staying away from the cookie jar. To melt away the pounds and keep them off, commit to changing your lifestyle to include a combination of aerobic exercise and weight training throughout the week. Both types of exercise can help you burn hundreds of calories per workout to develop the body you desire. Losing Fat... To lose fat you must burn more calories than you consume. While you burn calories throughout the day regardless of your activity level, exercise is the answer to burning calories at an elevated rate. You must create a calorie deficit of 3,500 calories to lose 1 pound; Mayo Clinic recommends 1 to 2 pounds per week as a realistic weight-loss goal. To achieve this, you must create a daily deficit of 500 to 1,000 calories. You can accomplish this through a combination of exercise and healthy eating. Aerobic Exercise Whether you participate in aerobic exercise at home, in the gym or as a member of a sports team, the benefits occur when you move in a rhythmic, continuous nature while using several muscle groups. Machines such as the treadmill and stationary bicycle provide aerobic exercise, while other activities such as running, swimming, cycling and dancing are also aerobic in nature. Aerobic exercises burn calories at high rates; for example, a 155-pound person can burn 465 calories in a 30-minute run at a pace of 7.5 mph. Weight Training Although many people include weight training in their workout regimens to help build muscle, this type of exercise can also be an effective way to burn calories and help you lose fat. By itself, weight training does not burn calories as quickly as aerobic exercise. A 155-pound person burns just 112 calories during 30 minutes of weight lifting, while the same person could burn 167 calories during a half-hour calisthenics workout. Circuit Training On its own, aerobic exercise can help you meet your fat-loss goals, but by combining it with weight training, your overall workout becomes even more effective. This type of workout, known as circuit training, blends short bursts of each type of exercise to not only burn calories during the workout, but elevate your basal metabolic rate for hours after you're finished to keep your calorie burn going. Circuit training can take several forms, but a simple approach is to combine 1-minute aerobic sessions with 1-minute weight-training sessions. For example, use the elliptical machine and then lift free weights.

How to Get Abs by Doing Crunches & Leg Lifts The abdominals consist of four different muscles the deep-seated transversus abdominis, the top lying rectus abdominis and the side internal and external obliques. The abdominals make up an integral part of your core and though each muscle has its own particular function, the entirety of the group works together to provide you with stability, balance and agility while also helping to protect your lower back from injury. Performin...g strength training exercises, such as crunches and leg lifts, can help you to maximize development and growth for all four abdominal muscles. Step 1 Warm your muscles with at least 10 minutes of jogging, brisk walking, cycling or another type of cardiovascular exercise. Warming up helps get blood flowing throughout your body. Step 2 Perform the basic crunch to strengthen your rectus abdominis. Lie on your back on an exercise mat with your knees bent and feet flat on the floor with your heels 12 to 18 inches away from your glutes. Clasp your hands behind your head with the elbows extending out to the sides. Pull your stomach muscles in toward your spine and push the shoulder blades down your back. Inhale for a count of three. Exhale and lift your head and shoulders up toward the ceiling; focus on initiating the move from your rectus abdominis instead of using the momentum of your body. Hold the lift for one count and then return to the starting position. Complete three sets, with 10 to 12 repetitions in each set. Step 3 Train your obliques with the standing oblique crunch. Take hold of a dumbbell that weighs three to five pounds in your left hand and stand tall with your feet slightly wider than hip-width. Engage your abdominal muscles and transfer your weight to your right leg. Lift your left hand up and over your head to the right; keep your left shoulder blade down your back as you lift the arm. Then, swing your left elbow down along the left side of your body as you raise your left knee out to the side; the elbow and knee should meet in the middle on the side of your torso. Hold the crunch for one count and then return to the starting position. Complete 10 to 12 repetitions and repeat on the right side. Aim for three sets on each side. Step 4 Strengthen your transversus abdominis, which is responsible for pulling your stomach in toward the spine, with lying leg lifts. Lie on your back on a workout bench with your butt resting at the edge of it. Extend your legs out in front of you and place your hands under your glutes, palms facing down. Raise your legs toward the ceiling until they are over your hips and perpendicular to the floor. Hold the contraction for one count and then lower them back to the starting position. Repeat for 12 repetitions. Complete three sets.