Make Your Stomach Smaller - A Simple Home Fitness Routine That Will Melt Away Fat In 15 Minutes!

In a nutshell, to make your stomach smaller, it comes down to proper nutrition, drinking lots of water, getting plenty of sleep, and doing the right type of exercise. Going on a smart diet program will fix the nutrition part, and everyone knows about and how to drink more water and get more sleep, but when it comes to fitness, that's where a lot of confusion comes in.

It's amazing how many people think that doing ab exercises is what will actually cause you to lose belly fat. Even companies are promoting fitness products claiming that there ab machines will cause you to lose that stubborn ab fat. What's sad is that these companies know darn well that ab exercises WILL NOT cause you to lose your stomach fat! That's why they so cleverly indicate in very small print all the OTHER things you need to do in order to get results!

Bottom line my friend, if you want to get that flat stomach, then doing those things I mentioned in the beginning are vitally important, and doing the RIGHT type of exercising is just as important.

So, what's the "right" type of exercise?

Well, simply put, the right type of exercise is anything that will effectively build lean muscle tissue (and no... I'm not talking about building HUGE muscles), increase your heart rate, improve your resting heart rate, boost your metabolism, and burn off a ton of calories in as little time as possible. In other words, full body muscle building workouts and high intensity cardio.

Full body muscle building means doing resistance training that incorporates more than one muscle group. Squats, bench press, push up, pull up, burpees, dead lifts, etc. High intensity cardio are workouts that are extremely intense and will skyrocket your heart rate causing you to lose a ton of calories in a very short time frame. The benefits of high intensity cardio is that you'll MAINTAIN muscle tissue, improve your cardiovascular system in no time, and you'll burn off a TON of calories very quickly.

So, with all that said, here is an awesome body weight routine you can do right at home that incorporates all the above. This workout should take roughly 15-20 minutes to do... and trust me on this... you WILL need a lot of water and a sweat towel!

Do 4 rounds of the following:

Step One:

5 reps of some type of lower body workout (lunges, squats, jumping squats, step ups, side straddle hops, etc.).

10 full burpees (squat down to touch the ground with feet shoulder width apart, jump your legs back to end up in a push up position, do a push up, jump your legs back, and then jump up straight with arms lifted up).

Step Two:

After the above, do 10 push ups (you can vary the push ups with close hands, wide hands, explosive push ups with clapping your hands, etc.).

This simple (in concept), but extreme (in what it does to your body) workout should take you around 15 minutes to complete. For myself, this workout causes me to personally burn close to 400 calories in 15 freaking minutes! That's 1600 calories an hour! Of course I HIGHLY recommend you don't do this workout for an hour!

One more thing: PLEASE consult a physician before you begin this workout (or any other workout for that matter)! This workout is VERY intense, and it may not be ideal for you if you have a specific health condition.

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Weight Reduction For Diabetics

Diabetic illness means that your natural internal production of insulin is insufficient to control the amount of sugar in your blood stream. Blood sugar comes from many food sources, especially carbohydrates. Too low or too high blood sugar concentration is dangerous for diabetics.

Thus for diabetic, dieting must be carefully planned; because it is largely affected by the kind of food you take in. You must consult a dietician or a doctor on your plan to conduct a weight reduction program. It must be professionally prepared and ideal for your health condition. Exercise is another means to diabetic weight reduction.

Benefits of Weight Loss

• Lower blood sugar or glucose

• Lower blood pressure

• Improved blood fats concentration

• Less stress on joints like hips knees, ankles and feet.

• Easier movements and breathing, due to more energy and lighter weight load.

Set Your Goals

• Exercise is a major factor in weight reduction.

• Gradually change your work and food eating habits

• Do keep records of what you eat and what you do. Take note of the changes and progress you feel and see, as a result of your weight reduction program.

Pointers to Remember

But just to give you an idea on how a diabetic weight reduction program must be conducted; here are some basic points to remember:

For ordinary diet regimen, the rule is low in fats, but high in carbohydrates. But for a diabetic, high carbohydrate intake initiates high insulin secretion that results into weight gain. Thus, it is suggested that you eat low-glycemic foods like fish, chicken, high quality protein source, high fiber and non-starch vegetables.

American Dietetic Association said that 5 to 10 weight reduction is very helpful already for diabetic health, and will minimize insulin medications. It suggested a diet of:

* 50 percent to 55 percent carbohydrates

* 30 percent fat

* 10 percent to 15 percent protein

Complex carbohydrates like whole grains and vegetables are beneficial, because they are absorbed slowly into blood stream that results in reducing glucose concentration in blood system. But drastic reduction in carbs is dangerous also; thus, moderation must always be practiced.

Insulin being a hormone that tends to store fats; thus, it is harder to lose weight.. But weight loss is not always a good sign for diabetics. High blood sugar causes the diabetic to urinate a lot; this causes dehydration that usually results into weight loss. This results in weight loss for the diabetic.

You have tried dieting for several times; but eventually you went back to your bad eating habits. This does stress on your body system and the emotional health. Thus, weight reduction must be dieting coupled with determination to make it permanent.

And to sum up things, you must remember to have a diet basically of - less starch, plenty of vegetables, beans, peas, soy, lentils and fruits. Eat less fat, cut alcohol and exercise right. Weight loss is not always a sign of success for diabetics. More important are: lower A1C levels, cholesterol and blood pressure improvements.

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