How to GET RID OF THE BELLY FAT!!!!

Belly fat is one of the most annoying and common problems. It's easy to gain it but really difficult to loose it. Everybody wants to have six pack abs nowadays. But what really is this 6 pack abs, that everyone wants it? As a matter of fact everyone of us already has six pack, but some of us show it off and some just hide it behind the layers of fat. So it's really up to you to decide either you'd like to show it or hide it. One thing for sure, you already have it, but it's just not in the best shape, that's why you need to work it out.
In order to get there, you need to do the following: loose excessive weight, watch your diet and of course work your abs.
By only doing one of these you won't get desired results. It really needs hard work and dedication. If you just do lots of crunches and sit ups, you will just waste your time. Because it's very important to prepare the ground for it first, and by that I mean to loose the fat on your belly. When you loose that fat your abs will show fast even without doing endless sit ups. Don't take me wrong, you still need to work your abs but at the same time it's super important to loose that excess fat. And that means CARDIO. So combination of cardio and ab exercises will help you to get those famous 6 pack.
And third important tip is of course diet. It's very important to watch what you eat. Exclude fatty and salty foods from your daily intake, also sugars and sweets, don't drink alcohol. Try to eat more of lean protein, fiber and anti-oxidants. That what will help you to get through your workouts and stay active and healthy all the time.
Down below is the diet plan that includes all three key elements in reaching your 6 pack abs goal, follow it and you will be there in no time.

1. Cut on saturated fats, they love your belly area. Saturated fats are commonly found in animal fats and butter.

2. Push on Calcium, it helps to burn fats. Eat and drink more of dairy products. ( Try to buy non-fat or low fat dairy products).

3. Fiber Fiber Fiber!!! Eat as much fiber as you can. Become friends with produce isle. You can find fiber in fruits and vegetables. Replace your unhealthy snacks with a piece of fruit or fresh cut veggies.

3. Drink a lot of water. It's crucial to stay hydrated. So keep a full bottle of water with you all the time. It won't hurt also if you squeeze some fresh lemon in it.

Exercises:

1. Standard crunch ( make sure you don't tuck your chin in). Do 15 reps 3 times. Increase it over time.

2. Bicycle exercise.
A. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
B. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
C. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
D. Switch sides, bringing the left elbow towards the right knee.
Do 25 reps 3 times. Increase over time.

3. Leg crunch, it's a perfect exercise to get rid of that pouch in the mid section.
A. Lie on the floor and extend the legs straight up with knees crossed.
B. Place your hands behind the head for support, but avoid pulling on the neck.
C. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
D. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
Do 15 reps 3 times. Increase over time.

4. Reverse crunch.
A. Lie on the floor and place hands on the floor or behind the head.
B. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
C. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
Don't swing your legs during this exercise, it has to be a minimal movement, small but effective. Do 15 reps three times and increase the reps over time.

5. Plank hold.
A. Lie face down on mat resting on the forearms, palms flat on the floor.
B. Push off the floor, raising up onto toes and resting on the elbows.
C. Keep your back flat, in a straight line from head to heels.
D. Tilt your pelvis and contract your abdominal to prevent your rear end from sticking up in the air or sagging in the middle.
Hold for 60 sec. Repeat 3 times.

Do your own exercises as well and definitely push your self hard, make it worth every drop of your sweat!!!

The best exercices to loose weight fast!

It's not a secret that cardio plays one of the most important roles in loosing weight. But many people get confused what is cardio and what they are supposed to do in order to get their workout done. One thing for sure, you don't necessary need to go to a gym to do the cardio. Many people blame it on treadmill saying that they don't have money to buy it.
But I will say this, do not try to make excuses, it's completely doable and you don't need any equipment to do the cardio. In fact, I think it's even better to do it on your own, without any equipment, because in that case you make the other parts of your body work.
Ok, let's start then:

1. Warm up first and stretch ( Swing your arms, bend and try to reach your toes, warm up your knees...)
2. Start jogging really slow, after 2 minutes of a light jog start swinging your arms up and down.
3. Do 20 jumping jacks. ( See the YouTube video for instructions)
4. Go to high knees for one minute.
5. Then go straight to butt kicks ( it's like running in a place, but touch your heels to your butt). 1 minute
6. Get on the floor and do mountain climbers for 1 minute.
By this time your heart should be jumping out of your chest, but remember, you don't stop, keep going because only when you push yourself really hard you will get those wanted results.
7. Start doing lounges (7 on each leg) and swing your hands up.
8. Bring the chair (not too high) and do 10 swings on each leg.
9. Jumping jacks for 1 minute.
10. Lay on your stomach and do 10 supermans.
11. Reverse and lay on your back, do 20 stomach crunches. ( Keep your chin up)
12. Mountain climbers for 1 minute.
13. Go back to your chair and do 20 dips.This exercise is great for the back of the arms.
14. Then go down and try to do 10 push ups.

Cool Down:

Breath deep. Stretch your arms, your legs, bring you heart rate down.

Note: Drink plenty of water the day before and stay hydrated.

Try not to take breaks during this workout, but if you need them, they have to be really short. Do not compromise your form and really try do your best.
Your cloth has to be absolutely wet by the time you are done.
And of course, don't forget to keep to your diet, otherwise you are putting all the hard work in trash.

Stay Strong and Focused and really push your limits!!!

Healthy and very tasty chilli recipe!

Personally, I love chilli, but as we know, it's not super good for you since chilli doesn't have any veggies in it. I created my own recipe of chilli which is very tasty and at the same time very good for you. And I am more than happy to share it with you.
Ingredients:

1 package of 95% Fat Free ground turkey meat
1/2 off Eggplant
1 small zucchini
2 stalks of celery
1 bell pepper ( green, red or yellow)
1/2 of big onion or you can use 1 small onion
2 cloves of garlic
1/2 can of black beans
1/2 can of tomato paste
salt, pepper and spices

Directions:

First prepare the meat. Put the meat in a large bowl, add shredded onion, salt and pepper, paprika, turmeric, dry basil, lemon pepper spice, chilli spice, cayenne pepper, or any other spice that you like.
Mix it all and put it on a hot deep skillet ( the skillet should have a lid) and start cooking it.
After 3 min add crushed garlic.

Prepare the veggies, cut everything to small pieces ( cut it into small cubes).
When turkey is not pink any more, add zucchini, bell pepper and celery and cook for 3 min. Then add eggplant and cook for 4 min after add water and tomato paste to it.

Cover and simmer for 20 min. Then add beans, salt and pepper. And simmer for 15-20 more min ( depends on how you like it).

Bon Appetit!!!

I like to eat it with either whole wheat pitta bread or multi-grain scoops but it's totally up to you.

Super Effective Cellulite Solution!

I have seen many people in a good shape that still had that one big problem that many people are suffering from, which is cellulite.
It's very important to exercise and tone different parts of your body, so you don't let that nasty cellulite to grow on your body. But sometimes only working out doesn't work, so what to do then?
I have a solution, it's completely free and natural. You don't need to buy it, you can just make it yourself and I give you this recipe. I witnessed 5 people loosing this problem with the help of exercise, right diet and this homemade solution.
Loose cellulite in only 12 days!!!!

Ingredients:

2 teaspoons of black pepper

1 teaspoon of red pepper

2 teaspoons of salt

2 teaspoons of grounded black coffee

Add vodka to this mix so the consistency of it is as thick as sour cream.

Rub on the problem area and wrap it with food plastic for 15-20 minutes.

After rinse with warm water and with no soap and apply Moisturizing cream .

NOTE: It's very important to drink 2-3 liters of water the day of procedure and no food 2 hours prior to it.

Repeat this procedure for 12 days every other day!!!!

The best of luck!!

17 Pounds in 15 days Diet... Shed those pounds off...

This diet is designed to loose 17 pounds in 15 days, but only if you strictly follow it. And if after you loose weight you start eating healthier, you won't gain weight for 2-3 years. Also while following this meal plan you decide to hit the gym, in only 15 days you will be a new person, stronger and healthier and definitely more CONFIDENT!! So think hard before you decide to start it, because it's not easy, but so worth it. It will need lots of dedication and self-control. Don't do it if you know that you will quite in the middle of it, otherwise it will be just waste of your time.
Before you start this important step of your life towards the new beginning, think of all the things that you want, what it will give you, how it will change you and your life, think of all the positive stuff.
Also, I would recommend to have reminders for yourself like why you are doing it notes, hanging cloth that you will wear after you loose weight, describe the way you feel sometimes when you are bothered by your weight and stick it on your fridge, picture of a person that you want to look like. Write those encouragements for yourself and you will see how helpful they will be sometimes ( especially when you are tempted to a bad food).
Look more in the mirror during these 15 days and any time you feel like eating "prohibited foods", look at the part of your body that you would like to be smaller the most ( your legs, stomach...) And then ask yourself this question: " Do I look like my body is lacking food? Does my body need it?" - It's a rhetorical question, so of course the answer is " NO". Remember this one very important thing, whatever you eat that you are not supposed to, it will definitely stay on your body in the form of fat, it will not go away.
This diet will help you not only loose weight, but bring your metabolic rate up, which is very important. During these 15 days you are not allowed to drink alcohol, have any sugar in any form of it, no bakery products, no salty foods. Between each meal drink a lot of water, it's even better if you squeeze a fresh lemon juice in it. You are not allowed to switch meals or replace it with one another, eat anything that is not mentioned in the diet.
Good luck !!!

15 Days Meal Plan

Day 1

Breakfast: 1 cup of dark coffee , with no sugar or creamer, just plain dark coffee.

Lunch: 2 hard-boiled eggs, cabbage salad ( no dressing, just sprinkle with Extra Virgin Olive Oil), 1 glass of tomato juice.

Dinner: 2 pieces of grilled salmon or any other fish, cabbage salad ( no dressing, just sprinkle with Extra Virgin Olive Oil).

Day 2:

Breakfast: 1 cup of dark coffee with no sugar or creamer, just plain dark coffee.

Lunch: 2 pieces of grilled salmon or any other fish, cabbage salad ( no dressing, just sprinkle with Extra Virgin Olive Oil).

Dinner: 7 oz of grilled beef ( cook it plain with no sauces, just spices), 1 glass of low fat Kefir.

Day 3:

Breakfast: 1 cup of dark coffee with no sugar or creamer, just plain dark coffee and 1 slice of whole grain toast.

Lunch: 1 big carrot cooked with olive oil.

Dinner: 2 hard-boiled eggs, 7oz of grilled beef ( cook it plain with no sauces, just spices),
cabbage salad ( no dressing, just sprinkle with Extra Virgin Olive Oil).

Day 4:

Breakfast: 1 cup of dark coffee with no sugar or creamer, just plain dark coffee.

Lunch: 1 egg ( if you like it, you can eat it raw, if not boil it), 3 big boiled carrots sprinkled with olive oil, 5 oz of hard low fat cheese.

Dinner: 3 roasted apples (I would recommend, to make it in oven, don't add anything to it, just plain apples)

Day 5:

Breakfast: shredded raw carrot sprinkled with lemon juice.

Lunch: 17 0z of grilled fish ( you could also boil it).

Dinner: 8 0z of fish with roasted cabbage.

Day 6:

Breakfast: 1 cup of dark coffee with no sugar or creamer, just plain dark coffee.

Lunch: 1 cooked chicken breast ( is best if it's grilled), salad made with fresh cabbage and carrot ( no dressings).

Dinner: 2 hard-boiled eggs, a glass of water with lemon, shredded carrot with sprinkled with olive oil.

Day 7:

Breakfast: a cup of green tea with no sugar.

Lunch: 7 oz of any sort of cooked meat ( no sauces), fresh fruits ( any fruits except banana and grape).

Dinner: 2 raw carrots and a glass of Kefir.

Repeat the same next week .