Lose Belly Fat With These 3 Secrets

As a health and wellness coach, the number-one question that everybody asks isn't, "How do I live longer?" or "What can I do for more energy?" It's almost always, "How do I lose this tummy?" In a world where we're bombarded by ads promoting four-, six- and eight-packs, it's no wonder we're obsessed with abs.

While having tight and toned abs is partly genetic, the great news is that there are a number of things that you can do today to firm, slim and define your midsection for good.

1. Drink Green Tea
Green tea has been shown to boost the immune system and fight cancer-causing cells in our body, but it also works very well to assist in the burning of excess weight and body fat. The epigallocatechin gallate component in green tea acts as a thermogenic, meaning that it stimulates the fat-burning process. You'd need to drink at least seven cups of green tea per day to get the effects of two to three capsules of a green-tea supplement, so I suggest taking them in the morning to avoid caffeine stimulation later in the day or choose a decaffeinated version.

2. Interval Cardio
The good news is that long cardio sessions are over and interval cardio is taking its place. Interval training involves sprinting or pushing the body into an anaerobic state in short bursts of exertion for 20 to 30 seconds with rest periods in between.

When doing interval cardio, there's less oxygen available to the muscles and the body will more quickly fatigue. A 20-minute session of interval cardiovascular exercise just three days per week stimulates the fat stores in our body and works to burn excess weight.

On either the elliptical machine or recumbent bike, do a three-minute warm-up. Increase resistance and sprint for 30 seconds, then reduce resistance again and perform a 90-second cool-down. Do this eight times followed by a two-minute cool-down at the end for a total of 19.5 minutes just three days per week. That's it.

3. Eat More Fat
This seems completely contrary to logic, but the latest research shows that by consuming more healthy unsaturated fats, such as coconut, avocado, olive oil, fish, nuts and seeds, not only do we feel satiated longer, but our systems also gets busy stimulating the fat-burning process within our bodies.

Studies have found that those who ate foods higher in healthy fats, such as those found in the Mediterranean diet, had a lower body-mass index. This means less body fat and a leaner frame than those who ate a low-fat diet. They also lost excess weight more easily.

We all want to look and feel our best, and getting there just takes some consistent effort. By following these simple steps and committing to them for a minimum of three months, you are well on your way to a slimmer, tighter and more toned belly -- just in time for summer!

*Always consult with your physician before starting any exercise, diet or supplement routine.

Readers -- Is getting six-pack abs a fitness goal of yours? Do you have any tips or tricks to tone your abs? What are your go-to ab exercises? Leave a comment below and let us know.

Can Mouthwash Make You Run Way Faster? Read This Article To Find Out

We already know that mouthwash is where it’s at when it comes to conquering bad breath, but a recent study has found that mouthwash has another more unexpected use as well. Researchers are claiming that gargling a homemade oral mouthwash can actually shave a significant amount of time off your long-distance running time.

According to a small study conducted by the University of Georgia, when marathon runners swished (but not ingested) a little mouthwash around during a timed trial, their performance improved by 5 percent. While it may sound like an insignificant figure, in reality it equated to a whopping three-minute improvement in time.

“It was surprising to us how drastic the improvement in times was,” Jamie Cooper, an associate professor of food and nutrition at the University of Georgia, said. “These were endurance-trained individuals, so to see a 5 percent improvement in performance — almost three minutes on average — was huge.”

Nine men and seven women participated in the experiment, featuring a 7.9-mile timed trial on an indoor track. Individuals swigged and spat out a mouthwash solution eight times over the course of each run, completing the trial four times each. During each of the trials they swigged a different solution — two made with the artificial sweetener sucralose of different intensities; one with a basic sucrose (aka table sugar) solution; and a fourth control solution of water. Only the solution made with real sugar increased performance. Scientists believe that the taste of the energy solution in the mouthwash triggers the brain’s reward zones, which are related to motor control.

“It’s more the presence of energy in the mouth rinse than it is the sweet taste,” Cooper explains. “Sweet taste might have a small effect because we did have some trends for differences, but the energy definitely seems to be the main driving force behind it.”

This isn’t the first time mouthwash has been linked to performance enhancement. A 2013 systematic review of experiments found a correlation between improvement in performance and carbohydrate mouthwashes, while an alternative 2012 study conducted at the University of Georgia concluded that gargling sugar water boosts self-control, having a seemingly similar result on people attempting to focus as on the marathon runners.

“It seems that glucose stimulates the simple carbohydrate sensors on the tongue. This, in turn, signals the motivational centers of the brain where our self-related goals are represented. These signals tell your body to pay attention,” explains professor of psychology Leonard Martin, who authored the study.

If you want to really shave time off your run, sugar water isn’t going to totally do the trick: The blood, sweat, tears and discipline of weekly training is going to get you closer to nailing your goal time than gargling.

What Do YOU Think?
Have you ever tried gargling with mouthwash during a long-distance run? Would you ever try gargling while running? What other things help you shave time off your finish?

5 New Different Lunges Exercise To Stay On Top Fitness

Just like you shouldn't eat the same foods at every meal, you shouldn't do the same old lunges every time you work out. Sure, they're convenient and easy, but so is fast food—and you know that doesn't do your body any favors. So the next time you hit the gym, try these five lunge variations for toned, look-at-me legs.

MAIN MOVE: BODYWEIGHT LUNGE

Before you try these lunge variations, make sure you have the proper form for a basic lunge.

Place your hands on your hips, and stand tall with your shoulders pushed back (a). Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees (b). Pause, then push yourself to the starting position.

LUNGE WITH BICEPS CURL

Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Stand tall with your feet hip-width apart (a). Step forward with your right leg and lower your body. As you lunge, curl both dumbbells up to your shoulders (b). Lower the dumbbells and then return to the starting position (c). Step forward with your left leg and repeat (d). 

GOBLET REVERSE LUNGE

Hold a dumbbell vertically against your chest, with both hands cupping it (a).Step backward with your right leg and lower your body into a lunge (b). Pause, then return to the starting position. Repeat on the other side.

REVERSE LUNGE AND ROTATE

Grab a dumbbell and hold it by the ends, just below your chin. Stand with your feet less than shoulder-width apart (a). Step backward with your right leg and lower your body into a lunge. As you lunge, rotate your upper body toward the right (b). Pause, then return to the starting position. Repeat on the other side.

DUMBBELL LATERAL LUNGE

Hold a pair of dumbbells at arm’s length next to your sides (a). Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee (b). Pause, then quickly push yourself back to the starting position. Repeat on the other side.

CROSS-BEHIND LUNGES

Grab a pair of dumbbells and hold them at arm’s length at your sides (a). Step forward and to the side so that your lead foot ends up in front of your back foot (like a curtsy). Lower your body until your front knee is bent at least 90 degrees (b). Pause, then return to the starting position and repeat with your other leg (c).

13 Standing Focused Exercises Far Better Than Crunches

Stand Up for Stand-Out Abs

Put your mat away and give your neck a rest. “Standing abs exercises work more muscles than crunches” says Sara Haley, creator of The Daily Sweat workout DVDs and a Reebok Global Master Trainer in Santa Monica, CA. While sit-ups and crunches only work superficial surface muscles, standing moves strengthen deep core muscles that help stabilize you while running. 

Get off the floor and upgrade your core workout with these 13 standing core exercises. For maximum results and varying resistance, include body weight, medicine ball, dumbbell, cable, and kettlebell moves. 

Knee Cross Crunch

2/13 BETH BISCHOFF

Knee Cross Crunch

The knee cross crunch hits your entire core—the upper, lower, and oblique muscles, says Joy Di Palma, certified trainer and owner of TrainerJoy and Core Conditioning CrossFit in Los Angeles. The move also requires balance and coordination, effectively working your entire body.

Double Arm Reach

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Double Arm Reach

The double arm reach is a total-body exercise that strengthens abs, glutes, hamstrings, and quads. “The squat-to-reach action contracts and then lengthens muscles in one motion, working obliques in a functional pattern,” says Chelsea Dornan, certified personal trainer and instructor at Uplift Studios in New York City. “Plus, the repetition of the move offers a cardio element to give you that bonus burn.” To add more resistance, you can also hold a lightweight dumbbell. 

Side Imprint

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Side Imprint

Say goodbye to the dreaded muffin top by targeting oblique muscles. “To effectively feel the burn, make sure you squeeze your abs and pull your navel closer to your spine -- don’t simply move your arms and legs,” suggests Haley.

Cross Body Chop with Medicine Ball

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Cross Body Chop with Medicine Ball

This standing exercise hits muscles from head to toe in one move, says Di Palma. The cross body chop works abs, shoulders, upper back, and glutes, while elevating your heart rate for maximum results.

Medicine Ball Side Throw

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Medicine Ball Side Throw

The medicine-ball side throw fires ups abs, obliques, and lats while raising your heart rate. “The abdominal region is made up of primarily anaerobic muscles and needs to be trained in an explosive manner, such as medicine ball tosses,” says Jay Cardiello, New York City-based celebrity fitness expert and founder of the JCORE system.

Medicine Ball Slam

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Medicine Ball Slam

The medicine ball slam is one of the best ways to train the abdominal region: in short explosive bursts, says Cardiello. “I have my celebrity clients do this move as many times as possible in 30, 45, or 60 seconds to combine cardiovascular and strength training,” he says.

Standing Core Stabilization with Dumbbell

8/13 THOMAS MACDONALD

Standing Core Stabilization with Dumbbell

Grab a dumbbell and work your abs with this core stabilization exercise. “To get the best results, think about contracting your abdominals the entire time and pulling the navel closer to the spine,” suggests Haley. The dumbbell weight should be challenging, but not so heavy that you begin to feel the burn in your shoulders instead of your abs, she says.

Overhead Dumbbell Side Bend

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Overhead Dumbbell Side Bend

“The overhead dumbbell side bend is a great exercise because in addition to targeting the obliques, you also elevate your heart rate,” says Di Palma. This move does not hit all abdominal muscles, but it fires up the exterior abs muscles and gives arms a light workout.

Triangle Press

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Triangle Press

The movement of the triangle press teaches the body to stabilize and support weight as it is lowered and raised back to its original starting position, explains Cardiello. This helps strengthen the lower body and core muscles, which can help reduce the chances of lower back injuries, he says.

Standing Cable Crunch

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Standing Cable Crunch

This exercise fires all of your abdominal muscles, says Di Palma. Training with the cable weight for the standing crunch allows you to do fewer reps because abs fatigue quicker from the resistance, she explains.

Torso Rotation with Cable

12/13 THOMAS MACDONALD

Torso Rotation with Cable

Using a cable, the torso rotation tones your abs through the rotation movement, targeting the hard-to-hit oblique muscles. For best results, make sure you squeeze glutes to avoid strain on the knee, suggests Haley.

Standing Rotational Chop with Cable

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Standing Rotational Chop with Cable

“The standing rotational chop is an incredible full body exercise that emphasizes torso rotation, which aids in hip and lumbar stability,” says Cardiello. Using the cable to focus on one side of the body at a time helps create balance between the lower anterior and posterior portion of the core, he says.

The article 13 Standing Core Exercises Better than Crunches first appeared on Rodale Wellness.