Top Three Ab Exercises

Do you want to look down and see the ever elusive 6-pack on your belly? Have you been spending hours in the gym doing stomach crunches trying to bring out those abs? You may be wasting your time doing the wrong


 exercises. While a large majority of obtaining a 6-pack is done in the kitchen with diet to minimize body fat percentages, you still need to be performing the right ab exercises efficiently and effectively to bring out the abs and develop core strength.

The American Council on Exercise did a study on the most effective ab exercises and you may be surprised to find out that the standard crunch was not one of the most effective ab exercises. So if you have been spending your time doing crunches now is the time to move to different ab exercises and start making a difference.

Ab Exercise #1: The Captains Chair

The Captains Chair was deemed the most effective with a mean activity level of a whopping 310%. This activity targets the obliques a little more than the rectus abdominus but is still the most effective ab exercise overall. The only drawback of this activity is that it requires equipment to do so you must be in a gym with a captains chair unless you are lucky enough to have one at home. If you have never seen a captains chair, it looks like a chair with no seat and the arm rests are up high so your feet do not touch the ground. To perform this activity you stand in the captains chair with your elbows on the padded armrests and lift your feet into the air putting all your weight on your elbows. Slowly lift your knees toward your chest. Repeat this for the desired number of reps. Be careful when adding this to your routine as you may be quite sore the next day

Ab Exercise #2: Bicycle Maneuver

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Ab Exercises from Around the World

How It Works

To slim your waistline in record time, check out this around-the-globe tour of the top tummy toners. Do two sets of each move, completing all ten in any order to target your abs from all angles.

Afata A
Afata

Trainer: Anna-Rita Sloss, creator of the Hot Hula class at 24 Hour Fitness

Targets: Ab and obliques

  • Stand with feet close, right hand on hip, left arm raised so bent elbow is near shoulder level in front of you.
  • Contract abs as you trace a box with hips: Softly bend right knee and lift right heel as you jut right hip forward (pelvis tips up).
Afata B
  • Drive right hip back (as if sticking out derriere), straightening right leg with heel flat on floor.
  • Quickly complete box by shifting weight to left leg as you drive left hip back, then forward.
  • Continue tracing for 1 minute.
Paddler A
Paddler

Trainer: Paul Frediani, author of PowerSculpt for Women

Targets: Shoulders, abs, and obliques

  • Sit on floor with knees bent and feet flat, holding ends of resistance band (or a towel) with both hands in front of chest, arms extended and slightly wider than shoulder-width apart.
  • Lean torso back 45 degrees and lift bent legs until shins are parallel to floor.
  • MAKE IT EASIER: Keep feet on floor.
Paddler B
  • Maintaining V-sit position and keeping lower body still, rotate torso slowly to right, bringing right hand out to side a few inches off floor.
  • Repeat to left side, bringing left hand out to side near floor to complete 1 rep.
  • Do 10 reps.
Pisao Kick A
Pisao Kick

Trainer: Leandro Carvalho, creator of Equinox Fitness Clubs in New York City

Targets: Abs, obliques, butt, and legs

  • Stand with feet hip-width apart, elbows bent by sides, right fist in front of chest, left fist near left hip. Lift bent left knee toward chest.
Pisao Kick B
  • Bring left fist by waist as you press left heel out to left side, foot flexed, leaning torso slightly to right as you fully extend left leg.
  • Bring left knee back to chest, straightening posture.
  • Do 10 kicks without lowering left foot to floor. Switch legs, repeat.
Windshield Wiper A
Windshield Wiper

Trainer: Leandro Carvalho

Targets: Abs and obliques

  • Lie on back with arms out to sides slightly below shoulder level, palms down and legs extended toward ceiling, feet together.
  • Tighten abs and slowly lower legs together toward right as far as you can.
  • MAKE IT HARDER: Lower legs so right toes touch floor.
Windshield Wiper B
  • Lift legs back to start; repeat to left and return to start to complete 1 rep.
  • Do 8 reps.
Flying Side Crunch A
Flying Side Crunch

Trainer: Viveca Jensen, creator of Piloxing and owner of V Pilates studio in Los Angeles

Targets: Abs, obliques, and butt

  • Standing on right leg, knee slightly bent, extend left leg out to side, toes touching floor.
  • Tighten abs and hinge forward at hips 45 degrees, back flat, then extend arms out to sides at shoulder level, palms down (like an airplane).
Flying Side Crunch B
  • Maintaining bent-over airplane position throughout, lift extended left leg out to side as high as you can, toes pointed, then lower.
  • Continue lifts for 30 seconds. Switch legs, repeat.
Ax Chop A
Ax Chop

Trainer: Paul Frediani

Targets: Upper back, shoulders, triceps, abs, and obliques

  • Tie one end of resistance band to a secure post 2 feet overhead. (Or attach it to a doorknob and perform move kneeling on floor.)
  • Facing post, stand tall with feet hip-width apart and grasp other end of band in left hand, right hand on top. Step backward until band has no slack and hands are at eye level.
Ax Chop B
  • Keeping arms extended in front of you and lower body still, rotate torso to right as you pull band down until hands are by outside of right hip.
  • Return to start position.
  • Do 10 reps, then switch grip (right hand grasps band; left goes on top) and repeat to left side.
Torso Tightener A
Torso Tightener

Trainer: Melanie Rojas-Guzman, certified Zumba education specialist

Targets: Abs, obliques, butt, and legs

  • Stand with feet wider than shoulder-width apart, toes turned out 45 degrees, and hold one end of a single dumbbell in each hand, arms extended in front of chest so weight is parallel to floor. (Use a dumbbell no heavier than 2 pounds or no weight.)
  • Lower into a plie squat, abs tight.
Torso Tightener B
  • Bend at waist to right and bring dumbbell out to right, turning dumbbell so it’s perpendicular to floor with left hand directly over right.
  • Remaining in plie, fluidly straighten torso as you bring dumbbell back to center and return it to parallel to floor.
  • Repeat to left, bending at waist to left and bringing dumbbell out to left while turning it so right hand is over left. Do 8 reps to each side.
Freestyle Rainbow A
Freestyle Rainbow

Trainer: Dara Torres, Olympic swimming star and author of the new workout book Gold Medal Fitness

Targets: Shoulders, abs, obliques, butt, and quads

  • Stand with feet hip-width apart, holding a single dumbbell with both hands in front of hips.
  • MAKE IT EASIER: Do move while seated.
  • Squat, bringing dumbbell by outside of right hip.
Freestyle Rainbow B
  • Keeping abs tight and arms extended, stand as you trace an arc with hands out to right, then overhead.
  • Complete rainbow, bringing dumbbell out to left, then down by left hip, as you lower into squat again.
  • Do 10 reps, arcing from one side to the other.
Pop-Uo A
Pop Up

Trainer: World-class Australian surfer Kim Wooldridge

Targets: Shoulders, triceps, abs, obliques, butt, and legs

  • Lie facedown on floor with hands under shoulders, palms flat.
  • Tuck toes under and press through palms as you straighten arms into full push-up position.
Pop-Up B
  • In one quick motion, lunge left foot between hands (under chest), then straighten torso and come into a modified sumo squat: right leg behind you, foot turned out (so instep lines up with heel of left foot) and both knees bent nearly 90 degrees, arms slightly bent and out to sides at shoulder level (as if balancing on a surfboard).
  • Place palms back on floor on either side of left foot and quickly step left foot back to meet right foot, then bend elbows to lower belly to floor.
  • Do 10 reps, alternating lunging legs.
Attack A
Attack

Trainer: Beach-volleyball pro Angie Akers

Targets: Back, shoulders, triceps, and abs

  • Lie faceup on floor with knees bent, feet flat, holding a single dumbbell with both hands so that arms are extended directly behind head.
  • MAKE IT EASIER: Do move without dumbbell or have a partner hold your feet.
Attack B
  • Contract abs as you bring torso upright, raising weight overhead with arms straight and then diagonally forward.
  • Reverse move to start, without allowing weight to touch floor.
  • Do 10 reps.

Fat Burning Foods

All of the following fat burning foods are clinically shown to promote weight loss. These foods go a stride beyond merely adding no fat to your system, they have exceptional properties that add zip to your system and assist your body melt away unhealthy pounds.

These astounding fat burning foods can restrain your appetite for junk food and keep your body running smoothly with clean fuel and economical energy.

You will be able to include these foods in any commonsense weight-loss plan. They give your body the extra metabolic kick that it needs to knock off off weight rapidly. Hunger is satisfied more completely by satiating the stomach. Ounce for ounce, the foods listed below fulfill that better than any others. At the same time, they are rich in nutrients and have special fat-melting talents.

Apples

These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. And now, it seems, they can assist you melt the fat away too. First of all, they elevate your blood glucose (sugar) levels in a safe, gentle fashion and keep them up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say researchers.

Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level, says Dr. James Anderson of the University of Kentucky’s School of Medicine.

An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol. You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.


Barley

This filling grain stacks up favorably to rice and potatoes. It has 170 calories per cooked cup, respectable levels of protein and fiber and relatively low fat. Roman gladiators ate this grain regularly for strength and actually complained when they had to eat meat.

Studies at the University of Wisconsin show that barley effectively lowers cholesterol by up to 15 percent and has compelling anti-cancer agents. Israeli scientists say it cures constipation better than laxatives – and that can encourage weight loss, too. Use it as a substitute for rice in salads, pilaf or stuffing, or add to soups and stews. You can also mix it with rice for an interesting texture. Ground into flour, it makes excellent breads and muffins.


Beans

Beans are one of the best sources of plant protein. Peas, beans and chickpeas are jointly known as legumes. Most common beans have 215 calories per cooked cup (lima beans go up to 260). They have the most protein with the least fat of any food, and they’re high in potassium but low in sodium.

Plant protein is incomplete, which means that you need to add something to make it complete. Combine beans with a whole grain rice, barley, wheat and corn to provide the amino acids necessary to form a complete protein. Then you get the same top-quality protein as in meat with just a fraction of the fat.

Studies at the University of Kentucky and in the Netherlands show that eating beans regularly can reduce cholesterol levels.

The most common complaint about beans is that they cause gas. Here’s how to curb that problem, according to the U.S. Department of Agriculture (USDA):

Before cooking, rinse the beans and remove foreign particles, put in a kettle and cover with boiling water, soak for four hours or longer, remove any beans that float to the top, then cook the beans in fresh water.

Berries

This is the perfect weight-loss food. Berries have natural fructose sugar that satisfies your longing for sweets and adequate fiber so you absorb fewer calories that you eat.

British researchers found that the high content of insoluble fiber in fruits, vegetables and whole grains reduces the absorption of calories from foods enough to promote width loss without hampering nutrition.

Berries are a great source of potassium that can assist you in blood pressure control. Blackberries have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45. So use your imagination and enjoy the berry of your choice.


Broccoli

Broccoli is America’s favorite vegetable according to a recent poll. No wonder. A cup of cooked broccoli has a mere 44 calories. It delivers a staggering nutritional payload and is considered the number one cancer-fighting vegetable. It has no fat, loads of fiber, cancer fighting chemicals called indoles, carotene, 21 times the RDA of vitamin C and calcium.

When you’re buying broccoli, pay attention to the color. The tiny florets should be rich green and free of yellowing. Stems should be firm.


Buckwheat

It’s great for pancakes, breads, cereal, and soups or alone as a grain dish commonly called kasha. It has 155 calories per cooked cup. Research at the All India Institute of Medical Sciences shows diets including buckwheat lead to excellent blood sugar regulation, resistance to diabetes and lowered cholesterol levels. You cook buckwheat the same way you would rice or barley. Bring two to three cups of water to a boil, add the grain, cover the pan, turn down the heat and simmer for 20 minutes or until the water is absorbed.


Cabbage

This Eastern Europe staple is a true wonder food. There are only 33 calories in a cup of cooked shredded cabbage, and it retains all its nutritional goodness no matter how long you cook it. Eating cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup) or coleslaw (calories depend on dressing) only once a week is enough to protect against colon cancer. And it may be a longevity-enhancing food. Surveys in the United States, Greece and Japan show that people who eat a lot of it have the least colon cancer and the lowest death rates overall.

Carrots

What list of health-promoting, fat-fighting foods would be complete without Bugs Bunny’s favorite? A medium-sized carrot contains about 55 calories and is a nutritional powerhouse. The orange color comes from beta-carotene, a powerful cancer preventing nutrient (provitamin A).

Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine them with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to create flavorful dishes. Spice them with tarragon, dill, cinnamon or nutmeg. Add finely chopped carrots to soups and spaghetti sauce, they impart a natural sweetness without adding sugar.


Chicken

White meat contains 245 calories per four ounce serving and dark meat, 285. It’s an excellent source of protein, iron, niacin and zinc. Skinned chicken is healthiest, but most experts advocate waiting until after cooking to remove it because the skin keeps the meat moist during cooking.

Coffee

Easy does it key here. We’ve all heard about potential dangers of caffeine including anxiety and insomnia, so moderation is the key.

The caffeine in coffee can speed up the metabolism. In nutritional circles, it’s known as a metabolic enhancer, according to Dr. Judith Stern of the University of California at Davis.

This makes sense, since caffeine is a stimulant. Studies show it can help you burn more calories than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit your intake to a single cup in the morning and one in the afternoon. Add only skim milk to it and try doing without sugar; many people learn to love it that way.

Corn

It’s really a grain, not a vegetable and is another food that’s gotten a bum rap. People think it has little to offer nutritionally and that just isn’t so. There are 178 calories in a cup of cooked kernels. It contains good amounts of iron, zinc and potassium, and University of Nebraska researchers say it delivers a high quality of protein, too.

The Tarahumara Indians of Mexico eat corn, beans and hardly anything else. Virgil Brown, M.D., of Mount Sinai School of Medicine in New York, points out that high blood cholesterol and cardiovascular heart disease are almost nonexistent among them.


Cottage Cheese

As long as we’re talking about losing weight and fat-fighting foods, we had to mention cottage cheese.

Low-fat (2%) cottage cheese has 205 calories per cup and is admirably low in fat, while providing respectable amounts of calcium and the B vitamin riboflavin. Season with spices such a dill, or garden fresh vegetable such a scallions and chives for extra zip.

To make it sweeter, add raisins or one of the fruit spreads with no sugar added. You can also use cottage cheese in cooking, baking, fillings and dips where you would otherwise use sour cream or cream cheese.


Figs

Fiber-rich figs are low in calories at 37 per medium (2.25? diameter) raw fig and 48 per dried fig. A recent study by the USDA demonstrated that they contribute to a feeling of fullness and prevent overeating. Subjects actually complained of being asked to eat too much food when fed a diet containing more figs than a similar diet with an identical number of calories.

Serve them with other fruits and cheeses. Or poach them in fruit juice and serve them warm or cold. You can stuff them with mild white cheese or puree them to use as a filling for cookies and low-calorie pastries.

Fish

The health benefits of fish are greater than experts imagined and they’ve always considered it a health food.

The calorie count in the average four-ounce serving of a deep-sea fish runs from a low of 90 calories in abalone to a high of 236 in herring. Water-packed tuna, for example, has 154 calories. It’s hard to gain weight while eating seafood.

As far back as 1985, articles in the New England Journal of Medicine showed a clear link between eating fish regularly and lower rates of heart disease. The reason is that oils in fish thin the blood, reduce blood pressure and lower cholesterol. Dr. Joel Kremer, at Albany Medical College in New York, disclosed that daily supplements of fish oil brought dramatic relief to the inflammation and stiff joints of rheumatoid arthritis.

Grapefruit

There’s good reason for this traditional diet food to be a regular part of your diet. It helps dissolve fat and cholesterol, according to Dr. James Cerd of the University of Florida. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.

It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. The additional benefit here is assistance in the battle against arteriosclerosis (hardening of the arteries) and the development of heart disease. Try dusting it with cinnamon rather than sugar to take away some of the tart taste.


Greens

We’re talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens. They all belong to the same family as spinach, and that’s one of the super-stars. No matter how hard you try, you can’t load a cup of plain cooked greens with any more than 50 calories.

They’re full of fiber, loaded with vitamins A and C, and free of fat. You can use them in salads, soups, casseroles or any dish where you would normally use spinach.


Kiwi

This New Zealand native is a sweet treat at only 46 calories per fruit. Chinese public health officials praise the tasty fruit for its high vitamin C content and potassium. It stores easily in the refrigerator for up to a month. Most people like it peeled, but the fuzzy skin is also edible.

Leeks

These members of the onion family look like giant scallions, and are every bit as healthful and flavorful as their better-known cousins. They come as close to calorie free as it gets at a mere 32 calories per cooked cup.

You can poach or broil halved leeks and then marinate them in vinaigrette or season with Romano cheese, fine mustard or herbs. They also make a good soup.


Lettuce

People think lettuce is nutritionally worthless, but nothing could be farther from the truth. You can’t leave it out of your weight-loss plans, not at 10 calories per cup of raw romaine. It provides a lot of filling bulk for so few calories. And it’s full of vitamin C, too. Go beyond iceberg lettuce with Boston, bibb and cos varieties or try watercress, arugula, radicchio, dandelion greens, purslane and even parsley to liven up your salads.

Melons

Now, here’s great taste and great nutrition in a low-calorie package! One cup of cantaloupe balls has 62 calories, on cup of casaba balls has 44 calories, one cup of honeydew balls has 62 calories and one cup of watermelon balls has 49 calories. They have some of the highest fiber content of any food and are delicious. Throw in handsome quantities of vitamins A and C plus a whopping 547 mgs of potassium in that cup of cantaloupe, and you have a fat-burning health food beyond compare.


Mustard

Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Dr. Jaya Henry of Oxford Polytechnic Institute in England, found that the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do.

But mustard is natural and totally safe, Henry says. It can be used every day, and it really works. It can accelerate the metabolism by as much as 20 to 25 percent for several hours. This can result in the body burning an extra 45 calories for every 700 consumed, Dr. Henry says.

Oats

A cup of oatmeal or oat bran has only 110 calories, and oats help you lose weight. Subjects in Dr. James Anderson’s landmark 12-year study at the University of Kentucky lost three pounds in two months simply by adding 100 grams (3.5 ounces) of oat bran to their daily food intake and nothing else. Just don’t expect oats alone to perform miracles, you have to eat a balanced diet for total health.

Onions

Flavorful, aromatic, inexpensive and low in calories, onions deserve a regular place in your diet. One cup of chopped raw onions has only 60 calories, and one raw medium onion has just 42.

They control cholesterol, thin the blood, protect against cholesterol and may have some value in subverting allergic reactions. Most of all, onions taste good and they’re good for you.

Partially boil, peel and bake, basting with olive oil and lemon juice. Or sauté them in white wine and basil, and then spread over pizza. Or roast them in sherry and serve over paste.

Pasta

The Italians had it right all along. A cup of cooked pasta (without a heavy sauce) has only 155 calories and fits the description of a perfect starch-centered staple. Analysis at the American Institute of Baking shows pasta is rich in six minerals, including manganese, iron, phosphorus, copper, magnesium and zinc. Also be sure to consider whole-wheat pastas, which are even healthier.


Peppers

Hot, spicy chili peppers fall into the same category as hot mustard, Henry says. He studied them under the same circumstances as the mustard and they worked just as well. A mere three grams of chili peppers were added to a meal consisting of 766 total calories. The peppers metabolism-raising properties worked like a charm, leading to what Henry calls a diet-induced thermic effect. It doesn’t take much to create the effect. Most salsa recipes call for four to eight chilies, that’s not a lot.

Peppers are astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium, high in fiber, free of fat, low in sodium and have just 24 calories per cup.

Potatoes

We have got to be joshing, right? Potatoes have developed the same fattening rap as bread, and it’s unfair. Dr. John McDougal, director of the nutritional medicine clinic at St. Helena Hospital in Deer Park, California, says. An excellent food with which to achieve rapid weight loss is the potato, at 0.6 calories per gram or about 85 calories per potato. A great source of fiber and potassium, they lower cholesterol and protect against strokes and heart disease.

Preparation and toppings are crucial. Steer clear of butter, milk and sour cream, or you’ll blow it. Opt for yogurt instead.

Rice

An entire weight-loss plan, simple called the Rice Diet, was developed by Dr. William Kempner at Duke University in Durham, North Carolina. The diet, dating to the 1930’s, makes rice the staple of your food intake. Later on, you gradually mix in various fruits and vegetables.

It produces stunning weight loss and medical results. The diet has been shown to reverse and cure kidney ailments and high blood pressure.

A cup of cooked rice (150 grams) contains about 178 calories, approximately one third the number of calories found in an equivalent amount of beef or cheese. And remember, whole grain rice is much better for you than white rice.

Soups

Soup is good for you! Maybe not the canned variety from the store , but old-fashioned, homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner dropped more weight than dieters who didn’t. In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer.

Naturally, the type of soup you eat makes a difference. Cream soups or those made of beef or pork are not your best bets.


Spinach

Popeye really knew what he was talking about, according to Dr. Richard Shekelle, an epidemiologist at the University of Texas. Spinach has the ability to lower cholesterol, rev up the metabolism and burn away fat. Rich in iron, beta-carotene and vitamins C and E, it supplies most of the nutrients you need.


Sweet Potatoes

You can make a meal out of them and not worry about gaining a pound, and you sure won’t walk away from the table feeling hungry. Each sweet potato has about 103 calories. Their creamy orange flesh is one of the best sources of vitamin A you can consume.

You can bake, steam or microwave them. Or add them to casseroles, soups and many other dishes. Flavor with lemon juice or vegetable broth instead of butter.

Tomatoes

A medium tomato (2.5″ diameter) has only about 25 calories. These garden delights are low in fat and sodium, high in potassium and rich in fiber.

A survey at Harvard Medical School found that the chances of dying of cancer are lowest among people who eat tomatoes (or strawberries) every week.

And don’t overlook canned crushed, peeled, whole or stewed tomatoes. They make sauces; casseroles and soups taste great while retaining their nutritional goodness and low-calorie status. Even plain old spaghetti sauce is a fat-burning bargain when served over pasta, so think about introducing tomatoes into your diet.

Tofu

You just can’t say enough about this health food from Asia. Also called soybean curd, it’s basically tasteless, so any spice or flavoring you add blends with it nicely. A 2½ square has 86 calories and nine grams of protein. (Experts suggest an intake of about 40 grams per day.) Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat. It makes your metabolism run on high and even lowers cholesterol.

With different varieties available, the firmer tofus are good for stir-frying or adding to soups and sauces while the softer ones are good for mashing, chopping and adding to salads.

Turkey

Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving turkey. It just so happens that this health food disguised as meat is good year-round for weight control.

A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211. Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meat loaf.

Some ground turkey contains skin, which slightly increases the fat content. If you want to keep it really lean, opt for ground breast meat. But since this has no added fat, you?ll need to add filler to make burgers or meat loaf hold together.

Four ounces of ground turkey has approximately 170 calories and nine grams of fat, about what you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount of regular ground beef (21% fat) has 298 calories and 23 grams of fat.

Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless you want to. Ground turkey is available fresh or frozen, as are individual parts of the bird, including drumsticks, thighs, breasts and cutlets.


Whole Grain Bread

You needn’t dread bread. It’s the butter, margarine or cream cheese you put on it that’s fattening, not the bread itself. We’ll say this as often as needed , fat is fattening. If you don’t believe that, ponder this… a gram of carbohydrate has four calories, a gram of protein four, and a gram of fat nine. So which of these is really fattening? Bread, a natural source of fiber and complex carbohydrates, is okay for dieting.

Norwegian scientist Dr. Bjarne Jacobsen found that people who eat less than two slices of bread daily weigh about 11 pounds more that those who eat a lot of bread. Studies at Michigan State University show some breads actually reduce the appetite. Researchers compared white bread to dark, high-fiber bread and found that students who ate 12 slices a day of the dark, high-fiber bread felt less hunger on a daily basis and lost five pounds in two months. Others who ate white bread were hungrier, ate more fattening foods and lost no weight during this time.

So the key is eating dark, rich, high-fiber breads such as pumpernickel, whole wheat, mixed grain, oatmeal and others. The average slice of whole grain bread contains only 60 to 70 calories, is rich in complex carbohydrates; the best, steadiest fuel you can give your body and delivers surprising amount of protein.

Yogurt

The non-fat variety of plain yogurt has 120 calories per cup and low-fat, 144. It delivers a lot of protein and, like any dairy food, is rich in calcium and contains zinc and riboflavin.

Yogurt is handy as a breakfast food ; cut a banana into it and add the cereal of your choice.

You can find ways to use it in other types of cooking, to sauces, soups, dips, toppings, stuffings and spreads. Many kitchen gadget departments even sell a simple funnel for making yogurt cheese.

Yogurt can replace heavy creams and whole milk in a wide range of dishes, saving scads of fat and calories.

You can substitute half or all of the higher fat ingredients. Be creative. For example, combine yogurt, garlic powder, lemon juice, a dash of pepper and Worcestershire sauce and use it to top a baked potato instead of piling on fat-laden sour cream. Supermarkets and health food stores sell a variety of yogurts, many with added fruit and sugar. To control calories and fat content, buy plain non-fat yogurt and add fruit yourself. Apple butter or fruit spreads with little or no added sugar are an excellent way to turn plain yogurt into a delectable sweet treat. Fat burning foods can be sweet and tasty in so many ways!

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Belly Fat in Men

In gyms, playing fields, beaches, and bedrooms across the country, our bodies are constantly being measured. And in dressing room mirrors and on bathroom scales, we’re constantly measuring ourselves. But let’s set aside those vanity measurements and concentrate on measuring ourselves by a different set of criteria–the number of fat cells we’re carrying.

The average American has about 30 billion fat cells; each of them is filled with greasy substances called lipids. When you pump doughnuts, corn chips, and fried Snickers bars into your system, those fat cells can expand–up to 1,000 times their original size. But a fat cell can get only so big; once it reaches its physical limit, it starts to behave like a long-running sitcom. It creates spin-offs, leaving you with two or more fat cells for the price of one. Only problem: Fat cells have a no-return policy. Once you have a fat cell, you’re stuck with it. So as you grow fatter and double the number of fat cells in your body, you also double the difficulty you’ll have losing the lipids inside them.

The Badness of Belly Fat

Many of us tend to store fat in our bellies, and that’s where the health dangers of excess weight begin. Abdominal fat doesn’t just sit there and do nothing; it’s active. It functions like a separate organ, releasing substances that can be harmful to your body.

For instance, it releases free fatty acids that impair your ability to break down the hormone insulin (too much insulin in your system can lead to diabetes). Fat also secretes substances that increase your risk of heart attacks and strokes, as well as the stress hormone cortisol (high levels of cortisol are also associated with diabetes and obesity as well as with high blood pressure). Abdominal fat bears the blame for many health problems because it resides within striking distance of your heart, liver, and other organs–pressing on them, feeding them poisons, and messing with their daily function.

Take Back Your Belly!

Now take the person with a six-pack. He’s the icon of strength and good health. He’s lean; he’s strong; he looks good in clothes; he looks good without clothes. Defined abs, in many ways, have defined fitness. But they define something else: They’re the hallmark of a person who’s in control of his body and, as such, in control of his health.

Abs Will Improve Your Sex Life

Women claim the greatest sex organ is the brain; men say it’s approximately 3 feet due south. So let’s say we split the geographic difference and focus on what’s really central to a good sex life.

You know the old phrase “It’s not the size of the ship; it’s the motion of the ocean”? Well, take that to heart. We can’t improve upon what God gave you (though the Abs Diet may actually somewhat increase the size of a guy’s manhood–more on that in a bit), but we can rebuild your body to maximize the rocking and rolling that goes on below deck. Consider how the following side benefits can help you pull that ship into harbor.

Increased stamina
The thrusting power you generate during sex doesn’t come from your legs; it comes from your core. Strong abdominal and lower-back muscles give you the stamina and strength to try new positions, stay steady in old ones, and maintain the motion control that’s important for your staying power – and your partner’s pleasure.

Better erections
It’s no secret that upwards of 30 million American men have some kind of erectile dysfunction. Though many things can cause it, one of the major causes is purely a matter of traffic control. Artery-clogging cheeseburgers don’t discriminate, so when you’re overweight, the gunk that gums up the blood vessels leading to your heart and brain also gums up the vessels that lead to your genitals.

Plaque forms on the inside of your arteries, narrowing the passageways that blood must follow. Think of 12 lanes of traffic bottlenecking into one. Your blood vessels can become so clogged in your pelvic area that a sufficient supply of blood can’t get through to form an erection. You don’t need to have aced calculus to understand this equation: Increased fat equals decreased bloodflow. Decreased bloodflow equals softer (or no) erections. Softer (or no) erections equals “This stinks” squared. (By the way, clogged blood vessels have the same effect on women, leading to decreased lubrication, sensitivity, and sexual pleasure.)

Increased length
When it comes to a man and his privates, fat is his body’s side-view mirror: Objects appear smaller than actual size. The length of the average man’s penis is about 3 inches flaccid, but the fatter he is, the smaller he’ll look. That’s because the fat at the base of a man’s abdomen covers up the base of his penis. Losing just 15 pounds of fat will add up to half an inch to the length of a man’s member. No, Little Elvis is not technically growing, but decreasing the fat that surrounds it will allow all a guy’s got to actually show.

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Belly Fat in Women

As you age and your metabolism start to slow down, the percentage of fat in your body slowly increases. This happens even quicker for women than men. In fact, after menopause, distribution of body fat tends to transfer less in other parts of your body such as hips, arms, and legs, to more in your abdomen.

A greater cause for concern is visceral fat, which exists deeper inside the abdomen, surrounding the abdominal organs. This differs from the belly fat you can grab. Accumulating visceral fat has been related to cardiovascular disease, diabetes and other health problems. Subcutaneous fat, located between the skin and the abdominal wall, is more visible but also less likely to be a health risk.

While a slowing metabolism and decreased physical activity contribute to overall weight gain as you age, those factors don’t influence visceral fat accumulation directly. Heredity may be the x factor you might possess a gene that contributes to the problem. Hormones are involved in the equation as well, as changes after menopause may alter the way that your body metabolizes and stores fat, leading to more fat accumulating in your belly area.

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