How to get rid of your belly fat or pooch

Written by adrian bryant

Continued from page 1

You can increase your metabolism (burn more fat) if you do a total body muscle building routine. Include exercises for every body part that means your upper & lower body and your ABS

Quick Fix. You can instantly get rid of your pop belly or pooch by working on notrepparttar rectus abdominus (what you callrepparttar 138422 six pack or ABS) butrepparttar 138423 transverse abdominus (TVA).

When you suck in your belly you are actually working your transverse abdominus (TVA) muscle.

The reason why people have flat midsections is not because they have a strong rectus abdominus (or ABS) but because they have a strong transverse abdominus (TVA)

Overrepparttar 138424 years a combination of you losing strength in your TVA and a gain of fat around your midsection leads torepparttar 138425 pop belly or pooch effect.

The best way to work your TVA is to… 1. Place one of your fingers on your belly button 2. Without taking in a deep breath. Try to move your belly button inward as far away from your finger as you can 3. hold your belly button in for 5 seconds working your way up to a minute 4. Advanced: as your holding in your belly button—tightly squeeze your ABS

Another way to work your TVA is to… 1. Suck in your belly (without taking in a deep breath) 2. Tie a rope not too tightly around your midsection. 3. Every time you relax your TVA musclerepparttar 138426 rope will tighten up around your waist reminding you to tighten your TVA muscle

As you are doing these two TVA exercises do not hold your breath just breath normally.

Do not rely solely on these TVA exercises to get rid of your pop belly or pooch area. Remember—You still have to diet and exercise properly to get rid ofrepparttar 138427 fat around your midsection.

Here’s a quick summarized action plan to get rid of your pop belly or pooch 1. Eat six 350-400 calorie meals a day 2-3 hours apart 2. Walk (or do something) everyday for up to 1 hour a day 3. IF you are going to weight train—do exercises for every body part not just your ABS 4. Train your TVA

I guarantee that you will notice your midsection will get flatter week after week if you follow this plan—If you see any results just email me at and I will gladly offer any help I can.

Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site

How To Lose 20 Pounds In 5 Minutes

Written by Tom Venuto, NSCA-CPT, CSCS

Continued from page 1

If you want to learn a LOT about various body fat testing methods, refer to chapter 3 in my e-book, Burn The Fat, Feed The Muscle at

Instead of re-hashing it all, let me give you three quick and easy, practical suggestions:

Suggestion 1: Have a trainer or fitness professional measure you, if this service is available at your local health club. Sometimes, there's a charge - usually $15 - $25, although some clubs offerrepparttar service for free to all their members (we do at our club)

Suggestion 2: Purchase an Accu-measure skinfold caliper. Do a google or yahoo search to find a reseller, or just visit

The Accumeasure was designed to allow you to measure your own body fat inrepparttar 138421 privacy of your own home (you don't need someone else to measure you)

Some people wonder if this is really accurate. Truth is, it's not quite as accurate as a multi site skinfold test from an experienced tester, but it's better than nothing. Besides, what's most important is notrepparttar 138422 "accuracy" per se, butrepparttar 138423 reliablity and consistency of your measurements so you can track your progress. Skinfold calipers in general are not accurate or inaccurate, it'srepparttar 138424 person doingrepparttar 138425 test that is accurate or inaccurate.

Here'srepparttar 138426 page where you can download a study aboutrepparttar 138427 accuracy ofrepparttar 138428 Accu-Measure (Journal of Strength and Conditioning Research, December 1998):

Suggestion 3: If you have a spouse, roomate, or friend who can measure your body fat, you can purchase a Slim Guide body fat caliper from Creative Health Products:

The Slimguide isrepparttar 138429 best inexpensive caliper available (About $20), but it wasn't designed for you to measure your own body fat. You'll need someone to measure you with this caliper. Other models of body fat calipers (if you want to splurge), range from $150 to $450. (At our health clubs, I userepparttar 138430 electronic "SKYNDEX" caliper withrepparttar 138431 4-site "Durnin formula.")

The calipers come with instructions, or you can use these formulas, which I have used and found to be very accurate:

4 Site formula for men (abdomen, suprailiac, thigh, tricep)

% fat = .29288(sum of 4 skinfolds) - 0.0005(sum of four skinfolds squared) + 0.15845(age) - 5.76377

4-Site Formula for women (abdomen, suprailiac, thigh, tricep)

% Fat = (.29669)(sum of 4 skinfolds) - (.00043)(Sum of four skinfolds squared) + .02963(age) + 1.4072

Source: Jackson A S, Pollock, M (1985) Practical assessment of body composition. Physician Sport Med. 13: 76-90.

Body fat percentages vary based on age and gender, but 20-25% body fat is average for women (15-19% is ideal), while 15-20% is average for men (10-14% is ideal). I have detailed charts for body fat charts in my e-book if you're interested.

Once you know your body fat percentage, then weigh yourself and record your weight and body fat on a progress chart such asrepparttar 138432 one found in my Burn The Fat Feed The Muscle Program (a fat loss program, not a weight loss program). This chart is how you will track your progress and "keep score."

You can calculate your lean body mass (muscle and other fat free tissue) very easily just by crunching some numbers:

For example, if you weigh 200 pounds and you have 10% body fat then you have 20 pounds of fat (10% of 200 = 20). That means you have a lean body mass (LBM) of 180 pounds.

Now we're talking! With this data, you can get a really clear picture of how your exercise and nutrition program are affecting your physique.

Losing weight is very easy. Losing fat - and keeping it off without losing muscle - is a much bigger challenge. If you simply wanted to lose weight, we could just chop off your leg.

Or... (slightly less painful)... I could show you how to drop 10 - 15 pounds overrepparttar 138433 weekend just by dehydrating yourself and using natural herbal diuretics. Bodybuilders and wrestlers do it allrepparttar 138434 time to make a weight class.

But what good would that do if it’s almost all water and you’re just going to gain it all back within days?

You don't have to "throw away your scale" like many "experts" tell you to. By all means, keep usingrepparttar 138435 scale,repparttar 138436 tape measure and even photographs andrepparttar 138437 mirror -repparttar 138438 more feedbackrepparttar 138439 better, but body fat is where it's at.

Byrepparttar 138440 way, I recently bought a chain saw and a shiny new axe from Home Depot, and I've been practicing my "American Psycho" and Jack Nicholson, "The Shining" impersonations... so if you want to come to my office any time soon for personal consultation, you'd better haverepparttar 138441 right answer to my question, "What do you want?"

One last thing - If you found this information useful, then you'll want to know that I wrote an entire new e-book on body fat testing, called "How to Measure Your Body Fat Inrepparttar 138442 Privacy Of Your Own Home." Normallyrepparttar 138443 retail price is $19.95, but I'm offering it for FREE at withrepparttar 138444 purchase of my fat loss ebook, Burn The Fat, Feed The Muscle. (Note: BFFM is a FAT LOSS program, not a WEIGHT LOSS program!)

Tom Venuto is an NSCA-certified personal trainer, certified strength coach, and author of the #1 e-book, "Burn the Fat, Feed The Muscle.” Tom has written over 170 articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development, Muscle-Zine, Exercise for Men and Men’s Exercise. For info on Tom's e-book, visit: For Tom’s free monthly e-zine, visit Fitness Renaissance:

    <Back to Page 1 © 2005
Terms of Use