Once or twice a week, get on your running shoes and run a few times around your block. Running will help tremendously and has been known to be one of the best cardio exercises ever. You heart rate will increase and your body will rapidly burn off calories. When you are running up hills or adding sprints to the run, you will double the increase in calories that you burn off.

If you can get access to a gym, another great cardio exercise is the ski machine. I personally would love to go skiing, but I live in Florida and there is no snow here, so the machine is my alternative. When you are skiing, you use your upper and lower body, which makes your heart rate soar and allows you to burn more calories.

Outdoor and indoor biking, both are good workouts for cardio exercising. You will increase muscle and endurance in your legs as well as burn calories. Increase your minutes each time you bike, so you continue to burn more calories each time.

Swimming is a full body exercise and the more parts of the body that are involved in your workout, the more calories you will burn. The breaststroke will burn the most calories and your entire body will be supported by water, so you will not have to worry about injuries. Swimming is also a great cross-training for other cardio activities.

Kayaking can really get your heart rate up, while working your arms vigorously. Also, because it is not something that you would do regularly, you will burn even more calories each time you do this exercise.

Rock climbing for just 30 minutes will burn at least 380 calories and most people that rock climb, enjoy it and end up climbing for over 30 minutes. Rock climbing works out your arms and your legs and provides maximum muscle.

Walking at a fast pace will build endurance and burn off calories. You might also want to jog a little and then walk a little to change things up and burn even more calories. Keep your head up, back straight and swing your arms in a forward motion when you walk to keep a proper balance and prevent injury.

Now the best cardio exercise will be the one you do daily. Being consistent with cardio workouts will lean up the body and build muscle. However, don’t be afraid to switch exercises up every now and then, so your body does not completely adjust to the same thing all of the time. Also, set your exercises in intervals and move up levels each time, whether it is adding more minutes or adding more of a challenge with the work out will improve the cardio exercise.

There is slow and steady cardio, which burns off the most calories, such as long duration exercise, low intensity or high intensity cardio. Then there are short duration workouts, which burns more calories such as, high intensity cardio exercises within 20 to 30 minutes.

This study has proven that it is not impossible to get a six pack with the proper stimulation from all 13 exercises that work on the abdomen and obliques. You can now have the long, flat lean muscle image. Remember that exercise is not just the only way that you will get abs. You also will need to eat well balanced nutritionist meals because your diet makes up 80% of what is needed in order to have a flat stomach and rockin’ abs.

Here are a few great abdominal exercises:

The Bicycle Exercise which involves lying with your back on the floor and propping your hands behind your head. Then, bringing your knees toward your chest and lifting your shoulder blades off the ground without pulling up on the neck. Next, straighten out the left leg to about a 45 degree angle, while simultaneously turning the upper body to the right, bringing your left elbow towards your right knee. Switch sides and continue to alternate sides in a pedaling motion for 15 reps.

The Captain’s Chair exercise involves gym equipment and is one of the most effective ab exercises. Dangle your legs and slowly lift your knees toward your chest. Continue this motion for about 15 reps, but make sure the motion is controlled. The exercise ball works great for crunches. Start by sitting on the exercise ball keeping your feet flat on the floor. Then, slowly let the ball roll back and lie on the ball until your torso and thighs are parallel with the floor. Contract and tighten your abs by raising your torso 45 degrees to work the oblique muscles. Continue the exercise for at least 15 reps.

Cardio Exercises

·Running
·Jogging
·Walking
·Biking

Upper Abdominal Exercises include:

Butterfly – Start in a crunch position, but with your knees relaxed out to your sides. Your heels should be firmly together throughout the movement. Perform as you would a traditional crunch, but increase the level of difficulty by moving your feet closer towards your glutes.

Traditional Crunch – Place your hands gently positioned behind your head. Then, focus your mind entirely on contracting the ab muscles even before beginning to lift your shoulders. Curl the shoulders up and forward until the upper back lifts off the floor. Flex the abdominal muscles hard when you lift the shoulders up. Hold the contracted position for a full two seconds before slowly returning to back to the start position.

Curl Ups – Keep your legs bent and place your feet together, but keep your hands by your sides. Concentrate on sliding your hands near the floor as far toward your feet as possible to raise your torso. Then, concentrate on feeling your abdominals contract during the movement. Two seconds positive and two seconds negative.

Supported Crunches – Gently position your hands behind your head and assume a crunch position with your legs supported by a chair or object. Focus entirely on contracting the abdominal muscles even before beginning to lift your shoulders. Your knees should be bent at approx. 90 degrees. With hands on your head, concentrate fully on your upper abdominals as you push your lower back into the floor, slowly curling your shoulders towards your knees. Your elbows should move inwards as you move upwards. Your elbows should reach approx 6-8 inches from your knees. Hold the position for two seconds and slowly lower back to the starting position

It is all about maintaining control of your body’s every movement. You definitely don’t want to over work yourself by doing countless exercises, where you burn out quickly and quit. You are not only going to stop losing weight, but you will also hurt your body internally and externally. So, do not go over board on sit ups, push ups and side bends. You can lose weight in the stomach by focusing on abdominal training, weight training, a healthy diet and aerobic exercises.

First of all, you don’t want to have a negative attitude. Believe in yourself and concentrate on the areas of your body that you are not comfortable with. You can lose weight anywhere on your body with the right combination of exercises. Putting on the weight is always going to be much easier than taking off it. Once you start burning fat, you will slowly but surely shed the pounds and inches off.

When you are born, your body has already stored fat and that is why you are normally full of “baby fat” weight. It is not just a genetic factor that is involved. Women, tend to have fat stored in the hips, butt, thighs and waist areas. However, men on the other hand store fat in the lower stomach, lowers abs and love handle sections of the body. With every movement you make, your body constantly burns off fat. So the more you move and the active you are, the more fat you burn.

People tend to work on the areas that they feel they need the most improvement on. So when they exercise they only focus on those particular areas, thinking that muscle is only developing there. That is not the case though because actually the areas that they are working on working other muscles in other areas of the body. That means exercises and training is also tightening and toning up other areas as well.

Now when you continuously work the same muscles, such as your abs the same way all the time, your body gets use to it and does not improve as much as when you first started the exercise. Actually, what you want to do to flatten your stomach and increase those abs is some abdominal exercise and then more cardiovascular work. Cardio exercise such as, walking, jogging and bicycling is the key to burning more fat.

·Cheese Bread
·Chicken Souffle
·Cajun Grouper
·Corn Salad
·Chili Soup
·Strawberry Rhubarb Cobbler

Cheese Bread
Ingredients:
1 package dry yeast
2 teaspoons sugar
1 cup warm water
3 cups flour
2 teaspoons mustard
1 tablespoon vegetable oil
1/2 teaspoon salt
1/4 teaspoon ground red pepper
3/4 cup sharp cheddar cheese, shredded
Cooking spray

In a large bowl dissolve yeast and sugar in warm water. Let stand 5 minutes. Add 1 cup flour, mustard, oil, salt, and pepper to the yeast mixture and stir until smooth. Then add 1 3/4 cups flour and cheese. Stir to form soft dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic. Coat large bowl with some cooking spray and then place dough in bowl. Flip dough to coat with spray. Cover and let rise in a warm place for 1 hour or until doubled in bulk. Punch dough down and turn out onto a lightly floured surface. Roll dough into a 14×7-inch rectangle. Roll up rectangle tightly starting with a short edge, pressing firmly to eliminate air pockets and pinch ends to seal. Place roll seam side down in a 9×5-inch loaf pan coated with cooking spray. Cover and let rise 1 hour or until doubled in bulk. Preheat oven to 375º. Uncover dough and bake at 375º for 35 minutes. Remove from pan immediately and cool on wire rack.

Chicken Soufflé

Ingredients:
2 cup chicken breast strips, cooked and cubed
1 1/2 cup long-grain white rice, cooked
3 whole hard-boiled eggs, chopped
1/2 cup onions, chopped
1/4 tsp salt
10 3/4 ounces low-fat cream of mushroom soup
3/4 cup fat-free mayonnaise
1 cup Rice Krispies cereal

First, preheat the oven to 375 degrees. Then, spray a 2-quart casserole dish with non-stick cooking spray and set aside. Combine chicken, rice, eggs, onions, and salt in a medium mixing bowl very well. Fold in mushroom soup and mayonnaise. Spoon and spread mixture evenly into prepared dish. Sprinkle Rice Krispies over top and bake for 45 minutes.

Cajun Grouper

Ingredients:
1 garlic clove, or garlic powder to taste
1 tbsp. olive oil
1 large onion, chopped
1 large bell pepper, chopped
1 8 oz. can tomato sauce
2-3 tbsp. Creole seasoning
4 fairly large size grouper fillets

Preheat the oven to 350° F. Then, sauté garlic, onions and bell pepper in olive oil until tender. Add tomato sauce, Creole seasoning, and garlic. Simmer uncovered for 20 minutes. Spray pan with non-stick cooking spray. Bake grouper fillets in a non-stick pan at 350° F until half done, about 10 minutes. Pour sauce over fillets and bake for 10 more minutes.

Corn Salad

Ingredients:
4 cups barley, cooked
1 cup frozen corn, thawed
1 cup green onion, sliced
½ cup red bell pepper, chopped
½ cup green bell pepper, chopped
½ lime peel, grated
2 tbs. lime juice
½ cup balsamic vinegar
3 tbs. vegetable oil
1 ½ tsp dill weed
½ tsp salt

Prepare barley according to package directions. Then, let cool. Combine barley, corn, onion and peppers together in a large bowl. To prepare dressing, combine lime peel, juice, vinegar, oil, salt and dill in a small bowl. Whisk to blend. Pour dressing over corn mixture. Toss well. Cover and refrigerate.

Chili Soup

Ingredients:
1 Tbs. olive oil
1 onion, chopped
2 green bell peppers, seeded and chopped
2 Tbs. chili powder
1 cup water
2 15 oz canned pinto beans, drained
2 15 oz stewed tomatoes, Mexican style
3 cups fat-free Monterey Jack cheese, shredded

Over medium high heat, pour oil into ovenproof skillet. Sauté onion and bell peppers until lightly browned, stirring occasionally. Add chili powder and cook another minute. Then, pour drained beans, tomatoes, and water into the skillet. Bring mixture to a boil over high heat. Simmer on medium heat until thickened, approximately 20 minutes. Sprinkle chili with cheese and broil in the oven until cheese is melted, about 2 minutes.

Strawberry Rhubarb Cobbler

Ingredients:
1 pkg. (8oz.) Fresh Strawberries
3 stalks Strawberry Rhubarb
1/2 cup brown sugar
1/2 cup water
2 tsps. lemon juice
1 1/2 cups (low fat) bisquick
1/2 cup skim milk
1 (8 oz.) container cool whip – Lite

Clean and hull strawberries. Cut them into 1/2-inch pieces. Then, wash rhubarb and cut them into 1/2 inch pieces. Place slices, water, brown sugar and lemon juice in a large pan with a tight fitting cover, heat on medium just until it begins to boil. In the meantime mix the bisquick and milk with a fork until soft dough forms. Gradually add the bisquick dough to the boiling fruit, in the shape of small balls, Cook on medium for 10 minutes uncovered. Cover and cook for an additional 10 minutes. Pour into a large serving dish all at once, cool, cover with cool whip and a few whole strawberries for added color.

Your metabolism operates by consuming food and producing energy to store as fat or create wastes. Since, the metabolism is a huge part to fat burning, if you skip a meal, you are will slow down your metabolism dramatically. So, the key is to speed up your metabolism, so you constantly burn the fat you have consumed. When your metabolism slows down it will cause your health to deteriorate. Fat burning foods for years have been called negative calories, but when you burn natural foods, your weight will decrease. Remember to eat these foods after exercising for best results.

Fat Burners:

These foods are high in Vitamin C.
Tangerines
Oranges
Grapefruits
Limes
Lemons
Calcium Fat Burners:
Milk
Cheese
Yogurt

Fibrous Fat Burners:

Blueberries
Watermelons
Carrots
Cabbage
Celery
Apples
Broccoli
Asparagus
Beet Roots
Peppers
Soybeans

Breakfast Foods:

Oatmeal
Whole Grain cereal

Apples and most other fresh fruits have pectin in them, which acts as a substance to limit the fat that is absorbed by the cells in the body. Pectin may also absorb watery substances in the system that release fat deposits.

Spicy foods including peppers contain capsaicin which produces more hormones in the body and increases the metabolic rate. When your metabolism increases, your body is able to burn off more calories.

Water is a great fat burner. It is a natural product, which suppresses appetite and flushes out the complete system from all toxins. When you drink water daily, your body feels refreshed and energized.

Scientists have proven that dairy products boost weight loss by breaking down fat in your fat cells. Researchers have also found that eating several dairy products a day will enhance weight loss, while acting as a calcium supplementation alone.

Most people already know that you have to burn more calories than you daily consume. In order to burn calories, you have to eat or consume fat burning foods. By introducing fat burning foods into your diet, you can burn up the excessive stored fat in your body. You will also flush out your system by eating fat burners.

Being inactive will not help you lose weight, so you want to exercise regularly. Get involved in activities in your neighborhood or join a local sports team. You can eat healthy foods, but if you do not exercise, you will not build any muscle and show signs of loose skin.