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The Most Effective Ways to Lose Belly Fat

bellyfatBelly fat is a huge problem that many people would like to be solved. It comes as a consequence of obesity and hence there is need to maintain a healthy weight so as to prevent different diseases. There are several diet plans and weight loss methods that can help you lose belly fat. Here are some of the very effective ways on how you can burn belly fat (como perder barriga).

Know the appropriate food you should eat

Fruits and vegetables are the best sources for health products which you can add to your diet so as to lose weight. This is because they contain all the required nutrients and have very low contents of fat. Fish is a good choice as well since it contains proteins and omega-3 fatty acids which are necessary for the human body. One can also include low-fat yogurt, olive oil, low-fat milk, seeds and nut, whole grains, legumes, beans and many others. Consuming food with high contents of protein is very important since it will be as if you are working out frequently.

Know the food to avoid

Fast Food Collage

Collage of different fast food products

To get the best results, you should avoid all junk as well as processed foods such as burgers, pizza, chips and desserts. You also need to avoid consuming fatty and fried foods such as fried chicken, cheese, butter and cakes. Chicken and meat with a thick sauce is also discouraged as it contains excess calories. You also need to avoid chocolates, desserts, sweets, ice cream, cakes and pastries because they are usually loaded with high levels of calories and thus may lead to belly fat.

Drink enough water

Drinking sufficient water daily about eight glasses can help greatly in increasing your body metabolism which further leads to quick fat loss. Water is said to be one of the best natural products that suppress weight. You can try to be drinking a glass of water prior meals in order to curb appetite that leads to weight loss.

Carry out some exercises

cardioNo matter the type of exercise you will do, the body fat will be burned. Cardiovascular exercises such as running, swimming, jogging and brisk walking can help in burning the excess body fat, for more info on cardio exercises, click here. This is the best way to lose the excess body fat and keep it away for good. Ensure that you will do strengthening exercises for muscles if you want to lose weight quickly. Abdominal exercises are highly recommended so as to lose the belly fat fast.

Reduce alcohol consumption

Consuming a lot of alcohol can lead to excess weight gain thereby giving you that belly. Just one gram of alcohol contains about seven calories which is very dangerous when it comes to weight issues. All calories are stored as fat since alcohol does not have any nutrients. It is also common that many people take a lot of alcohol since it is a liquid and thus can be consumed in large quantities. Any time you drink alcohol just ensure that you go for moderation and limit yourself to only one bottle of beer or one glass of wine.

In conclusion, above are some of the most effective ways to lose belly fat. Try them and for sure they will give you the best results. You can also follow for diet ideas!

Muscle Building Techniques

There is no denying that we all want to look good by having a physique that is strong, flexible and proportional. Every fitness enthusiast strives to get a muscular and well-toned up body, but building muscles and toning up is often easier said than done. It is easy to waste time with ineffective or downright dangerous moves that may end up causing permanent damage to your physique or health, which is why many people prefer to exercise under the guidance of a fitness expert. The only downside to this is the cost. With the following proven techniques for building muscle, getting that perfect physic that everyone admires without the help of an instructor need not to be as challenging to you as it is to a lot of people. There is really no need to pay someone to help you gain muscles because it is your body that does all the work.

Build Muscle

1) Do a Strength Workout with Free Weights

You can easily do strength routine with weights. This type of routine can actually be performed in 2 ways.
i) By using free weights.
ii) ii) By using a machine.

Using Free Weights for Weight training

A free weight is a weight used in weightlifting that isn’t attached to any workout equipment, for instance a barbell. Barbells are very effective in muscle building as they actually make you to not only lift the weight but also to balance it. And the result is getting muscles in a much more controlled manner than if you were to use a machine. Barbells are also very affordable and can be acquired for a personal gym.

Using Machine

Although it is possible to build muscles using a machine, there are a number of downsides to this option. For instance, if you have average body muscles, a machine routine would usually result in excessive stress to the portion of the body where you intend to build weight, leading to burn out. Also, the routine would make you to involve in some unnatural movements, which might result in total damage to your physique.

2) Maintain Proper Diet

Taking nutritious and wholesome foods will go a long way in helping you to get those bigger muscles. Your daily meals should include foods like;

i) Whole grains for instance oats, brown rice, and Quinoa for the essential carbohydrates.
ii) Fresh fruits and vegetables that are rich in minerals and vitamins.
iii) Milk, eggs, white meat, and lean red meat to obtain high quality proteins.

NB/Stay away from highly saturated fat foods such as snacks as these will do more harm than good to your body. Also, never miss any of the day’s 3 important meals i.e breakfast, lunch and dinner/supper. Spread nutritious meals across these 3 different time lines of the day. You cannot skip lunch and try to compensate it with a heavier dinner.

3) Include Full Body Workouts

Including full body routines is one of the most effective techniques for building muscle. After 4 weeks of weight training, you can begin introducing these routines as part of your daily muscle gain program. Involving different muscles within the body at the same time, full body routines maximize weight loss and muscle growth effectively. Some of the popular full body workouts include barbell front squats, general push up, dumbbell bench press and many more. What you must know is that there are specific techniques that should be followed for performing each one these workouts.


There are many other techniques for building muscle, but try these first and see how it goes. We are confident you will love the results after a couple of weeks. NB/Always maintain a proper posture when doing any type of a work out to avoid distorting your physique.