Denville NJ Personal Trainer Carey Yang Shows Superset Workout Routine for Building Chest and Back Muscles Effectively and Efficiently

Denville, Morris County NJ celebrity personal trainer and Fitness expert Carey Yang shows an effective and time-efficient superset workout routine to build chest and lat back muscles by pairing up dumbbell incline press and lat pulldown exercises.

For everyday average Americans struggling with time to work out effectively and efficiently now can learn from Denville, Morris County NJ personal trainer and fitness expert Carey Yang to build their chest and back muscles in a unique superset workout routine.

Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.

"Most 9-to-5 working people simply don't have time to work out, not to mention to follow the traditional bodybuilding type split workout routine which typically requires 4 to 6 days of workout each week for one to two hours in each training session," Yang says.

Yang adds, an effective and time-efficient superset workout routine can solve all these problems. Superset means you do two exercises back to back with little or no rest. You rest for the prescribed interval (say one to two minutes) only after you complete both exercises. One muscle group is working while the other is resting and vice versa.

"One added benefit is the extra calorie burn if your goal is fat loss. You will also experience more metabolic resistance and higher workout intensity and density," Yang says. "Either way, superset workout routines help you burn more fat or build more muscles more effectively and efficiently depending on your goals."

Yang demonstrates a superset workout routine by pairing up dumbbell incline press and lat pulldown to build chest muscles and back/lat muscles at the same time.

Watch the workout video here:



http://www.youtube.com/watch?v=e2F-3dJAMwg

About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.

Carey Yang, Certified Personal Trainer & Dream Body Expert
"Dumbbell Incline Press"

Carey Yang, Certified Personal Trainer & Dream Body Expert
"Lat Pulldown"

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Denville NJ Personal Trainer Carey Yang Demonstrates "Most Muscular" High Cable Chest Fly Exercise

Carey Yang, Certified Personal Trainer & Dream Body Expert
"Most Muscular High Cable Chest Fly Exercise"

For men and women who want to sculpt ripped and defined chest muscles the right way now can learn om Denville, Morris County NJ personal trainer and Biggest Loser fat camp coach Carey Yang with effective high cable fly exercise - "most muscular" pose down in bodybuilding.

Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.

Sharply sculpted and ripped chest muscles with definition gives men an aesthetically pleasing muscular upper body look.

Toning up chest muscles helps women firm up their bosom for an uplifting look and feel naturally without costly breast enhancement surgery.

"Men tend to do the high cable cross-over or cable fly exercise wrong. They tend to use too much weight and cheat the exercise by using their shoulder joints and momentum to move the cable," Yang says. "It's end up just like another chest press and push exercise."

Yang says, chest fly exercise should look like as if you're hugging someone coming from the sides and around toward the center line. If you start to look like you'e "pushing" someone away instead of "hugging", then you do the cable fly exercise wrong.

"For high cable exercise, you should start with your elbows high, straight arms but elbows slightly bent. Move the cable forward, then down, around like an arch toward the center line in front of your mid section," Yang says. " Focus on contracting or squeezing your middle and lower chest muscles together at the end of the range of motion. You can even hold for a second or two for extra muscle contraction. It's similar to the "most muscular" pose in bodybuilding contest on the stage."

Watch the workout video for "Most Muscular" High Cable Fly Exercise for Ripped Chest Muscles:
http://www.youtube.com/watch?v=_dtvCBUSUnA




About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.

###

"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp" "Fat Loss" "Weight Loss" "Female Personal Trainers"

Thanksgiving Holiday Diet Survival Guide

Thanksgiving Feast!

With Thanksgiving less than 24 hours away and the holiday season around the corner, it's for people to resist all the eating and drink, and the weight gain that comes with it.

If you missed my last post on 4 Ways to Beat the Holiday Bulge, you can read the article in the following link.

http://www.beyondfitnesssolutions.com/beyondfitness/2011/11/weight-loss/4-ways-to-beat-the-holiday-bulge/

Here are 3 more tips to help you navigate the appetizers, buffet table, cocktail drinks, and dessert, and put some damage-control of your holiday weight gain.

1. Mindless eating. Notice that how much more you eat when you watch TV, read magazine or listen to a CD or tape than eating alone or in silence? When your mind is busy with something else while eating, you don't fully savor the taste and tend to overeat. So start practicing 'mindful' eating.
2. Winter domance or hibernation. The bitterly cold weather in winter makes many people become dormant or go into hibernation. They don't move much at all and certainly are less likely to burn enough calories to maintain their weight. Stay active. Do short 10 to 15 minutes of exercises using bodyweight or simple free weights at home even if you can't go to gym.
3. Lack of quality sleep and rest. We're already a sleep-deprived nation. The hustle and bustle over the holidays just make it worse for many people to get enough 7 to 8 hours of quality sleep. When you sleep less than 5 hours, your body produces lower level of leptin, a hormone that controls how full you feel. You also have higher level of ghrelin that stimulate appetite. In the end, you tend to eat more and gain weight.

One last word, I want to wish you and everyone a happy and safe Thanksgiving. Drink responsbily and drive safe.

Thanksgiving Eating Do's and Don'ts

Happy Thanksgiving!

With Thanksgiving just 4 days away and the holiday season around the corner I know how hard it is to resist all the celebrative eating and drinking (and the weight gain that comes with it) so I put together an awesome guide to eating during the holidays.

You DON’T have to totally deprive yourself during the holidays but you DO have to have some willpower to say no!

DON’T try to convince yourself that you’re going to eat less after the holiday event therefore it’s ok to eat what you want during the event. You will not have as much motivation to diet once the event has passed.

DO eat less for the 3-5 days leading up to the event. When the event takes place, you’ll look and feel better than you originally expected and you will feel less guilty when you enjoy yourself at the celebration.

DO dress sexy. Wear something tight, do your hair up, put on your highest heels etc. This way you will feel less likely to indulge in a huge dinner.

DON”T drink wine or beer. Go for hard alcohol if you must have something. Why? Because you can nurse a hard drink all night, but with wine and beer there’s a higher chance you will want another.

DO position yourself as far away from the appetizer table as possible.

DON’T sit in front of the TV. What’s on TV this thanksgiving? An awesome football game. What’s in front of the TV? Most likely a table with snacks. If you really want to watch the game then do it standing up or follow the tips #here#

DO bring your own dish to the occasion. Nobody has to know that it’s healthy or low calorie but at least you’ll know how many calories it has and you will have something to snack on.

DO send people home with food if you are hosting a party.

DO sit at the table as far from the unhealthy food options as possible. If you have to keep standing up, putting your drink down and reaching across Aunt Margaret to grab a piece of bread you’re not going to have as many pieces as if it was right in front of you.

Stick to these guidelines and I promise you will keep the weight off while everyone around you gains another 4-8 pounds!

Source: Sam Bakhtiar

Americans Are Fat and Getting Much Fatter. NJ Celebrity Trainer and Fitness Expert Offers Help.

Americans are fat and getting much fatter. New study shows that 83% of men and 72% of women will be overweight or obese by year 2020. New Jersey celebrity fitness trainer Carey Yang offers his tips in fighting epidemic obesity.

America’s unstoppable obesity rates would account for more than $860 billion healthcare cost by 2030. “This is an alarmingly tough uptrend to fight againist,” says Carey Yang, a certified personal trainer and fitness expert  in Morris County, New Jersey.

Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey. 

According to a latest study by Mark Huffman, an assistant professor of preventive medicine and cardiology at Northwestern University who presented them at the annual scientific meeting of the American Heart Association, Americans are continuing to get fatter and fatter. In the current trend, 83% of men and 72% of women will be overweight or obese by 2020.

Right now, 32 percent of men and 34 percent of women are obese. Those numbers are projected to rise to 43 and 42 percent in 2020, close to half of all people.

The number of people who have diabetes or are pre-diabetic is also projected to increase, from 6.3 percent and 37 percent of women to 8.3 percent and 44 percent. That's more than half of women.

Yang says, we have so many government agencies, non-profit organizations, communities and schools involved to fight both adult and childhood obesity with a variety of programs. Even the First Lady Michelle Obama early this year launched a campaign to fight childhood obesity by improving childhood nutrition and physical activity.

It’s a day-to-day process and a series of repeated small steps that add up to awesome health habits. “Every time you choose the vegetables over the chips, a walk over a drive, and an active game over T.V., you’ve just made another donation to yourself and to your families lifetime health and fitness fund,” Yang says.

Yang offers four strategies to help overweight and obese men and women burn fat 24/7 by optimizing fat burning hormones and elevating metabolism around the clock.

1. Optimized Nutrient Combining: Avoid deadly nutrient combination of carb and fat. Release of insulin and fat promote storage. Do this by simply protein in every meal.

2. Carb Syncing: Prime your body with carb at the right times, in the morning and after intense exercise.

3. Strategic Overfeeding: Restricting calories and dieting put your body to starvation mode and decrease your metabolism to burn less fat. Strategic overfeeding resets your metabolism and keep your fat-burning furnace running again.

4. Metabolic Resistance Training: This type of exercise provides a huge metabolic stimulus to the entire muscular and cardiovascular systems at the same time through strategically designed full body resistance training combined with minimal rest.  This is what allows for an unparalleled exercise-induced increase in metabolism for hours and hours after your session—something we call the "after burn."

"When you combine the metabolism power of Metabolic Resistance Training with the hormone-regulating power of Optimized Nutrient Timing, Carb Syncing, and Strategic Overfeeding, the only thing your body can do is respond by burning fat 24/7," Yang says.

Read the full article:
http://www.beyondfitnesssolutions.com/beyondfitness/2011/11/weight-loss/how-to-burn-fat-247-around-the-clock/


About C. Carey Yang and Beyond Fitness Solutions, LLC 
C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System. 

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com. 

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.

"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp" "Fat Loss" "Weight Loss" "Female Personal Trainers"

Denville NJ Personal Trainer and Fitness Expert Carey Yang Interviewed by MSN Fitbie on New Moves to Slim Muffin Top

Morris County NJ personal trainer and fitness expert Carey Yang is interviewed and featured in the authoritative source for diet, fitness and weight loss site MSN Fitbie. The title of the article is "How to Lose Your Love Handles: 10 Moves to Slim Your Mufftin Top."

Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.

MSN Fitbie is the authoritative online destination bringing premium content from Rodale's brands, including Women's Health, Prevention, Runner's World, and Men's Health, combined with MSN Lifestyle portfolio of sites, offering advice on how to look, feel and live better by making the right diet and fitness choices.

"It's a new breakthrough for me that would help me catapult my health and fitness credibility to the next level," Yang says. "As one of trusted MSN content partners, Fitbie site could potentially reach 70 millions people around the world."

This article attempts to educate people the right mindset, diet, lifestyle and exercises to help them shrink love handle by attack unwanted belly fat from all angles. Ten toning moves are recommended to target hips, abs, obliques, and lower back.

"Regional fat storage has a lot to do with diet, lifestyle, and overall body fat level," Yang says. "In addition to overall weight loss and eating a diet rich in belly-flattening foods, keeping levels of estrogen, insulin, and cortisol in balance by managing stress and getting a good night's rest is the key to sustainable, long-term fat loss."

Yang recommends ten moves in the article that help strengthen the muscles surround waistline. Many of the moves can be done at home without any special equipment. A basic weekly workout routine include performing two or three 45-minute strength-training sessions each week, and dedicate 10 to 15 minutes to abs and core exercises. Alternate between upper-body and lower-body exercises for a total-body workout. If done right, every strength-training move involves core and abs muscles.

"You can accelerate fat loss by adding intense 15-minute cardio intervals to the end of each strength-training session or by performing 30-minute cardio interval sessions 2 days a week when you do not strength-train," Yang says. "But don't overdo it. Overtraining will increase the stress hormone cortisol, causing more fat storage than fat burning, and making you more prone to fatigue and injury."

The full article and the ten moves to slim muffin top with instructions are available at:
http://fitbie.msn.com/get-fit/new-moves-slim-your-muffin-top

About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.

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"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp" "Fat Loss" "Weight Loss" "Female Personal Trainers"

Denville, Morris County NJ Personal Trainer Reviews 24/7 Fat Loss System to Lose Unwanted Body Fat

For middle-aged men and women having trouble to lose unwanted body fat now can learn the scientifically proven strategies reviewed by Denville, Morris County NJ personal trainer and fitness expert Carey Yang.

Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.

There are two main reasons that people don't burn fat 24/7. First, most weight loss programs simply look at calories. Calories are important but only partially true in successful, sustainable fat loss. "The truth is, if your fat loss program is not strategically addressing your internal hormonal environment with specific strategies the amount of fat you're able to burn will be far from optimized and you pretty much have zero chance of actively burning fat for more than a few hours a day," Yang says.

Secondly, most people do not perform the type of exercises that truly boost their metabolism. The type of exercise that gets this kind of benefit is not the type of exercise commonly performed for fat loss in gyms all around the world. "If you're doing traditional slow-go cardio or high repetition, light weight resistance training, you are leaving each session with virtually no positive effect on your metabolism," Yang says.

"I discovered this powerful, breakthrough 24/7 Fat Loss system from two of  my most trusted fitness colleagues Joel Marion and Craig Ballantyne." Yang says. "If you want burn fat 24/7, your body's fat burning hormones must be optimized 24/7 and your metabolism must be elevated around the clock with the use of four very strategic methods employed in the 24/7 Fat Loss system."

1. Optimized Nutrient Combining: Avoid deadly nutrient combination of carb and fat. Release of insulin and fat promote storage. Do this by simply protein in every meal.

2. Carb Syncing: No carb intake is not solution to lose fat. Priming your body with carb at the right times, in the morning and after intense exercise can strategically help you lose more fat.

3. Strategic Overfeeding: Restricting calories and dieting put your body to starvation mode and decrease your metabolism to burn less fat. Strategic overfeeding resets your metabolism and keep your fat-burning furnace running again.

4. Metabolic Resistance Training: This type of exercise provides a huge metabolic stimulus to the entire muscular and cardiovascular systems at the same time through strategically designed full body resistance training combined with minimal rest.  This is what allows for an unparalleled exercise-induced increase in metabolism for hours and hours after your session—something we call the "after burn."

"When you combine the metabolism power of Metabolic Resistance Training with the hormone-regulating power of Optimized Nutrient Timing, Carb Syncing, and Strategic Overfeeding, the only thing your body can do is respond by burning fat 24/7," Yang says.

"I encourage everyone, not just middle-aged men and women, to check out this 24/7 fat loss program at http://tinyurl.com/44kydod," Yang says.

The complete 24/7 Fat Loss program is available at:
http://careyyang.247fl.hop.clickbank.net/

About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.


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"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp" "Fat Loss" "Weight Loss" "Female Personal Trainers"

Women's Best Exercises for Thin Thighs, Firm Butt, Toned Legs

Thighs, legs and butt are women's most common trouble spots. While thigh thinning exercises are helpful in getting those toned thighs and legs of celebrities and ballet dancers, not all of them are good for everyone.

There is no doubt that our bodies have general biological similarity, but there are several individual differences that call for custom-tailored exercise regimes accompanied by suitable diet plans that only experts can devise.

Unless you're a bodybuilder looking for bulk mass, almost all women want thin, toned and firm legs and thigh. Be careful how and what you do to work your lower body muscles.

Your personal trainer, fitness and health expert will check your diet, level of your physical fitness and conditioning before designing a suitable workout routine. While some people cannot afford to do strenuous exercises due to weak or tight muscles or joints, light exercises may be a waste of time for those who have mounds in the name of muscles in their butt, thighs and legs.

Denville, Morris County NJ personal trainer, Dream Body Workout Expert Carey Yang shows a circuit workout based thigh thinning exercise routine including the following 8 thin thighs exercises.

1. Squat

2. Prisoner's Squat

3. Jumping Squat

4. Forward Lunge

5.  Reverse Lunge

6. Jumping Split Squat

7.  Side Lunge

8.  Drop Lunge

http://www.youtube.com/watch?v=Cn-JVHiNLMo



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3 Best Abdominal Exercises to Lose Belly Fat and Get Rid of Love Handles

In a previous post, I blog about how to lose love handles and belly fat. If you missed it, you can read it here in more details.

Click the link => http://www.beyondfitnesssolutions.com/beyondfitness/2011/11/weight-loss/how-to-get-rid-of-love-handles-and-belly-fat/

In this post, I'm describing in more details the 3 best exercises and their variations to help you tighten your abdominal muscles and shrink your mid section, followed by a workout video demo.

These 3 variations work the same muscle groups targeting abs and obliques with varying levels of challenge due to gravity, support or position.

Hanging Leg Raise: Hold on to pullup bar or a pair of arm straps. The easier version is to bring your knees in and upward towards your chest. The more challenging version is to keep your legs straight but knees slightly bent. Raise your legs up towards your chest. This exercise focuses more on the lower abdominal muscles. The key is keep momentum out of your hip flexors and focus on contracting your lower abs as you raise your legs and/or knees.

Hanging Leg Oblique Twist: The same basics as hanging leg raise. The difference is after you raise your knees or legs upward, immediately twist and turn to one side. This exercise focuses on your oblique muscles.

Decline Bench Abs Curl: Similar exercise to hanging leg raise working more on the lower abdominal muscles. Your shoulder and back are supported by a decline. It's a bit easier. You can keep your knees bent (easier version) or keep your legs straight but knees slightly bent.

Decline Bench Oblique Twist: Similar exercise. As you raise your knees and legs upward, twist and turn to one side.

Weighted Cable Crunch: Usually done in kneeling position. Hold on to a straight bar or a rope with your hands by our head over a cable machine with proper weight. Keep your hands by your head/ears. Do not use your hands to curl the weight. Use your abdominal muscles to curl and move the weight downward towards the floor.

Weight Cable Oblique Twist: similarly, as you curl the weight downward towards the floor. Twist and turn to one side to work on your oblique muscles.

Watch the workout video demo for losing love handles and back fat

http://www.youtube.com/watch?v=p7Q3hWnmbuU

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How to Get Rid of Love Handles with Exercise, Diet and Hormone Control

Love handles are the common trouble spots and the most stubborn area for both men and women. They are often referred to as to abdominal fat, belly fat, muffin top, or beer gut.

Regional fat storage has a lot to do with diet, lifestyle and overall body fat level. Hormonal control of estrogen, insulin, and cortisol plays the most important roles. It will take at least a chapter if not a whole book to explain all these. Simply put, you have to find ways to reduce estrogen to normal level, become more insulin sensitive and reduce stress hormone cortisol.

With this in mind, the overall strategy in exercise and training to perform short, intense training sessions to counteract muscle-wasting and cortisol-generating effects. That means to avoid long duration cardio and extended weight lifting sessions.

While we can’t spot reduce fat storage, we can target-train certain muscle groups. Abdominal curls focuses on the front side your core, or the most coveted 6 packs abs. Lean and sculpted inner and exterior oblique muscles help you look ripped from the diagonal and side directions for a 3-D look. I would avoid doing too much side-bend exercise as many people do. It will thicken your lateral muscles and make you look “wider.”

There are some unique exercises you can do to target your abdominal and oblique muscles. If your fitness level is good, some of the most effective abs and oblique exercises are hanging leg raise and oblique twist, decline bench abs curl and twist, weighted cable crunches and oblique twist.

It usually works best doing 15 to 25 rep range and performing several different exercises back to back or in a circuit training fashion. If you’re starting out, try 6 to 12 repetitions for one exercise at a time. Make sure your form is correct and you should feel the muscle contraction or squeezing in each repetition instead of merely going through the movements.

You have to reduce overall body fat level by creating negative calories strategically to shrink your muffin top and get rid of love handles and belly fat. Managing the three key hormones is most critical by doing short yet intense strength training and cardio exercise to build the muscles and burn the fat.

There are many different training programs and routines depending on your level of fitness, conditioning and how much fat (or weight) you want to lose, your availability.

As a general guideline, one can achieve decent results by doing 3 strength training sessions a week for 45 minutes. Adding intense interval cardio training for 15 minutes at the end of each strength training sessions or 2 interval cardio sessions for 30 minutes on separate days would definitely accelerate fat loss.

Again, you have to evaluate how you feel, your progress and your time availability. Overtraining will create stress hormone cortisol causing more fat storage than fat burning. You’re more prone to fatigue and injuries.