Adding a standard or medicine ball to a regular sit ups exercise adds extra weight and resistance increasing the benefit for your abs and stomach.  The overhead medicine ball sit ups also use your arms, shoulders and chest and by working out extra muscles will help you to burn off more calories.

4 steps that can help you to lose belly fat fast are:

1. An effective diet – ensuring you are eating less calories than you are using is the basics of weight loss and it can be much easier to cut those treats and snacks from your diet and slightly reduce portion sizes than to burn off lots of extra calories in exercise
2. An effective cardio and strength workout program – the only way to lose fat from your body is to work out your whole body.  Why not check out our 30 minute workout routine blog.
3. Toning exercises such as this stomach and abs workout to increase muscle and target your particular problem areas
4. Supplement – adding an appetite suppressant and fat burner can make steps 1-3 easier by curbing cravings, increasing energy levels and helping you to burn more calories each day.  Phen375 also provides you a healthy diet plan that you can follow so that you don’t need to keep track of your calories.

1. increasing your muscle tone will automatically make you look slimmer
2. using multiple muscles groups for your workout burns more calories during exercise
3. increasing or maintaining muscle mass ensures your metabolism does not slow down so you continue to burn more calories even whilst resting

5 of the best toning exercises for weight loss are:

• Lunges – there are many types but lunges workout the muscles in your bum and thighs (that is your glutes, hamstrings and quads).  To perform a lunge stand with your feet shoulder width apart.  Then step either sideways or forwards with one leg.  Make sure that your knee does not go further than your toe.
• Squats – as well as working out your bum and thigh muscles squats will also work out your abs, as you need to keep your abs contracted to help keep your balance.  To perform a squat simply start by standing with your legs shoulder width apart.  Then move the hips back and bend the knees into a sitting position.  Return to standing to complete one rep.
• Push-ups / Press-ups – one of the best known and most hated exercises but these work out your chest, shoulders, triceps and biceps.  They’ll tone your upper body and get rid of your under arm fat.  To begin with you can make press-ups easier by starting in a kneeling position, then as you become stronger you can progress to a full press-up.
• Lying leg raises – another great exercises for abs.  Begin by lying on your back on the floor.  Then, keeping your lower back in contact with the floor, raise your legs into an upright position whilst keeping your abs tenses.  Then lower your legs again in a controlled manner.
• Bent over rolls – these target the muscles in your back and can be done using barbells or dumbbells.  Again stand with your legs slightly apart and your knees slightly bent, holding your weight in an over-hand grip.  Bend your torso forward until your chest is almost parallel to the floor, holding the weight at arms length below you.  Then pull the weight back up using the muscles in your back.

Add each of these 5 exercises to your home workout and they will help you achieve your weight loss goals and get the slimmer, more toned body that you desire.  Adding a fat burner such as Phen375 can also help increase your calorie burn and maintain your muscle mass.

This squats exercise works out large muscles in your legs and bum so it is also an effective exercise for overall weight loss as it will help you burn more calories than other exercises.  Try alternating repetitions of this squats exercise with short fast cardio intervals such as 1 minute skipping for the best exercise for weight loss.

As with all our exercise videos you can do this glutes and hamstrings workout at home.  If you have a weight bar increases the muscles used and calories burned but if not this is still an effective exercise without.  Just place your hands in front of you in the praying position instead.

Thermogenic fat burners such as Phen375 can help increase the number of calories you burn both during exercise and whilst at rest.  They can help men and women of all ages by boosting your metabolic rate.  Combining exercise and a fat burner can help maintain your muscle mass and reach your weight loss goals sooner.

While exercising in or out of the gym will definitely boost your progress, nothing is going to move you along closer to your goal than a properly planned diet.

So, what do you need to do to put together your own thermogenic diet?

It’s really not as hard as it may seem. Let’s go over the strategies that you must remember for optimal success.

Focus On Protein

The first must-do for creating a thermogenic diet is to make sure that you are eating enough protein.  Protein is the one nutrient that will boost your metabolism significantly after consumption due to the fact that your body has to spend so many calories breaking it down.

For every 100 calories of protein you consume, you’ll burn off 25-30 calories just breaking it down. This may not seem like much, but over the course of the day and even better yet, the month, it will add up.

Add In Select Spices

Don’t overlook the power that spices can have on your results. Not only do spices add more flavor to your foods so you don’t have to utilize high calorie condiments or sauces, but some actually offer metabolic boosting properties themselves.

Two perfect examples of this include cayenne pepper or chili peppers.  These contain a special compound known as capsaicin, which will cause your body to burn calories far faster after consumption than you normally would.

Plus, being the food will be spicier, you’ll be less likely to eat as much of it.

Choose Your Beverages Wisely

Your beverage selection is the next thing to note when coming up with your thermogenic diet.  Choose the wrong beverages and you’ll be suffering from a weight gain, not loss.  Think carefully before you drink up.

Good choices include water, which will always offer the best hydration benefits without any calories as well as green tea.  Green tea is extra special because it will boost your metabolism beyond what most beverages will.  Drink at least two cups a day for maximum effects.

Eat Vegetables And High Quality Fats

The last piece of the puzzle to get in place when creating a thermogenic diet is that you are consuming enough vegetables as well as quality fats.  Vegetables offer important nutrients that regular a number of different metabolic processes in the body, so they will help to maximize your metabolic rate.

Healthy fats on the other hand, especially the omega fats, will boost insulin sensitivity, and create a leaner body overall.  You don’t want to be eating a lot of fats as they are so calorie dense, but they definitely do need to be in the picture.

So there you have it – your go-to guide for creating a thermogenic diet.  If you have yet to put yours today, start today.  Then pair it with a highly effective fat burner such as Phen375 and you’ll be seeing faster fat loss results than ever before.

Creative license belongs to http://www.flickr.com/photos/picsoflife/5004257793/

Find out about 4 foods you should definitely be leaving out of our diet plan by watching this video:

Carbohydrates or carbs are where the body gets most of its energy from and so should never be entirely removed from your diet.  But not all carbs are alike:

Good carbs

• Good carbs are also known as complex carbohydrates
• They are a good source of energy as your body burns calories whilst breaking them down and they provide energy over a longer period
• Good carbs include whole grain cereals, brown rice and legumes

Bad carbs

• Bad carbs are also known as simple carbohydrates
• Unlike good carbs these will give you a rush of energy followed by a slump making you feel the need to eat again
• Bad carbs include white rice, sugary cereals and candy

Good carbs are lower on the glycemic scale than bad carbs so if you want to know more detail about which foods are which then take a look at the glycemic index.

But a simple way to make sure you are eating the right foods is to stick to natural unprocessed foods such as wholegrain cereals, bread, pasta and rice, lean meats and fresh fruit and vegetables.

Advice from the American Dietetic Association advises that a simple way to ensure you are getting the right balance of food is to control your portion sizes – take your plate and split it into four equal quarters.  Fruit and vegetables should cover half, protein one quarter and carbohydrates the final quarter.

A fat burner and appetite suppressant such as Phen375 can be a useful supplement to your diet.  It helps to reduce hunger levels and cravings, making those bad carbs easier to stay away from as well as increasing the number of calories your body burns.

It can be hard to make a decision about which is the best fat burner to use, especially when the options are so numerous it can be overwhelming at times.

Fortunately, if you ask yourself a few key questions, you can make sure that you are making a wise decision.  As with any supplement, there are a number of factors to consider when selecting a product to ensure that it is in fact the right one for you.

Let’s have a look at the main points for you to note about choosing your best fat burner.

What Issues Are You Struggling With?

The very first thing that you must think about when choosing your best fat burner is what issues you’re primarily looking to get help with.  Different fat burners are going to assist with different processes, so it’s important that you match the one you’re using with what you hope to accomplish.

For instance, if hunger control is what you’re after, you want a fat burner specifically designed to beat this.  Hoodia gordonii is one ingredient that often assists with the process, so you may perhaps want to seek that out.

On the other hand, if it’s energy that you are struggling with, you’ll want to seek out a fat burner that contains caffeine, Green tea extract, or bitter orange.  All of these can help assist with the energy boosting process.

Or, if you want extra support, you might look at using a fat burner that’s designed to produce a number of positive benefits such as Phen375.  This product will offer hunger support, energy support, and also help to boost your metabolism.

Do You Want A Stimulant Based Fat Burner?

The second thing to think about when selecting the best fat burner is whether you want one that’s going to be stimulant based or non.  Some people do react negatively to stimulant based fat burners and would prefer something a little less powerful going into their body.

If that’s the case, make sure the fat burner you select doesn’t contain caffeine, which is the main stimulant that’s used.  Bitter orange is another ingredient that acts like caffeine in the body, but tends to produce a few less side effects, so that may be the route you choose to go.

Read reviews of the fat burner you’re thinking of purchasing to see what others have to say with regards to its impact on the body.

Are You Concerned About Your Health Status?

Finally, last but not least, think about whether you want any other health boosting benefits.  Some fat burners contain antioxidants or Green tea, which can significantly enhance your health.

These are definitely a great option to go with if you’re looking to feel healthier while going about the fat loss process.

Keep these points in mind when selecting your best fat burner.  Remember, what works for someone else may not always be best for you, so think about your own personal situation.

Creative license belongs to: http://www.flickr.com/photos/karola/3623768629/

Squats such as these side squats work out many of the large muscle groups in lower body including your glutes, hamstrings and quads.  They are an effective toning exercise and can lead to fat loss from both in inner and outer thigh making you look leaner and trimmer.  And as side squats work a number of large muscle groups they also burn off up to 10 calories per minute.

Those just beginning to add squats to their routine may want to start without any weights.  Once you are used the movement though, you can make the exercise more effective by adding a medicine ball or a resistance band.

To perform Lolo’s side squats start by standing with your feet shoulder width apart. Perform a squat motion like you are going to sit down but instead of squatting straight down step out to the side with one foot.  Squat down as low as you can without causing any pain. Keep your heels firmly planted on the ground each time you come down.  Aim to complete 10-15 reps on each leg.

Adding this exercise to your workout can help you to gain toned and firm thighs.  For best results use the side squat exercise as part of a healthy diet and exercise routine to help you lose fat from your thighs and the rest of your body.  You may also want to consider adding an effective fat burner supplement to your diet to increase the calories burned and see results faster.

Those who don’t follow proper safety procedures may run into some pretty serious side effects, especially if you don’t tend to tolerate supplements or medications all that well.

Let’s run through a quick list of what you need to know so that you can be sure you stay safe throughout this process.

Take The Product Earlier On In The Day

The very first thing to take note of when using thermogenic supplements is that you must take the product earlier on during the day.  This is imperative as most of these will contain caffeine or some other stimulant that will tend to keep you awake at night.

Taking it just a few hours before bed would definitely pose a problem and could prevent you from getting the good night’s sleep that you need.

Taking the product no later than 6 pm is a good game plan to follow.

Make Sure You Stay Well Hydrated With Water

Next, it’s also essential that you make sure you keep yourself well hydrated.  Some people may feel slightly light-headed or anxious when taking thermogenic supplements, especially when first starting, and this can in part be due to the dehydration that they tend to cause.

If the supplement does contain caffeine or guarana, these are dehydrating ingredients so an increased fluid consumption must be utilized.

Eat Regularly After Consuming The Product

Another thing that you will want to note is that after consuming the product, you will want to make sure that you aren’t going hours and hours without food.

While some of the thermogenic supplements you might consider will require you to take them on an empty stomach, this doesn’t mean that you should avoid eating for an extended period of time afterwards.

In some cases getting a little food into your system can reduce the side effects that you experience, so this could be a very good thing for some people.

Pay Attention To Your Training Volume

The last thing to pay attention to while you’re using thermogenic supplements such as Phen375 is that you are making sure your total workout volume stays within a good range.

These products will offer an increase to your energy level and some people use this to start overloading their body with far too much exercise volume.  Remember, you must rest to avoid overtraining and to get stronger in the first place.

If you’re neglecting rest, you won’t be seeing the best results, so don’t let this increased energy level disguise the fatigue you feel.  Know how hard you’re working and learn when it’s time to take a day off from the gym.

Keeping these points in mind while using thermogenic supplements will help keep you safer and feeling your best while you use them.

Don’t panic is the answer!  And start looking forward to a hopefully enjoyable time.  With some planning your holiday doesn’t need to ruin your diet.

Here are some tips to stick to your diet whilst you are on holiday so that you can maintain weight and prevent weight gain:

• Watch your alcohol intake – alternate alcoholic drinks with water and stick to clear spirits and low calorie mixers such as soda water
• Have cheat meals – if you eat whatever you want for the whole holiday you will gain weight.  So have some low calorie meals when you can and save some of your calorie allowance for a higher calorie cheat meal
• Fit in exercise where you can – this doesn’t have to be the same exercise you would do at home.  Anything that burns calories will help – a family walk, beach football, swimming or even hours walking round the shops

Fat burners and appetite suppressants can also help you maintain your weight.  A combined fat burner and appetite suppressant such as Phen375 will help ensure that you don’t overeat as well as increasing your metabolism so that you burn more calories.

So what should you remember when purchasing appetite suppressants over the counter? Let’s go over a few points to keep in the back of your mind.

Consider Consulting Your Doctor

The very first thing that you may want to think about doing before you even purchase any appetite suppressants over the counter is consider consulting with your doctor.  While the whole idea of ‘over the counter’ is to avoid having to see a medical professional, if you have any doubts about your current state of health and whether or not it would be a good idea to use one of these products, you absolutely must speak with a medical professional.

While appetite suppressants over the counter are typically less strong and potent compared to ones sold with a prescription, there are still ingredients in these that could potentially do you harm if you aren’t careful.

Read The Ingredient Listing

Next, you must also make sure that you read the ingredient listing on the product as well.  It’s important to get a good idea of what exactly that product contains so you can be sure that it’s something you feel comfortable putting in your body.

In the best case scenario you’d look online at various products and find one that has had tests performed on either the product itself or the ingredients to ensure its safety, such as the case with the product Phen375. This will give you the added confidence that you are not going to be putting yourself in harm’s way by using the supplement.

Be Sure You’re On A Proper Diet First

Finally, the last thing that you need to make sure that you do before you consider using appetite suppressants over the count is to make sure that you are using a good diet first as well.

No product is going to help out if you are using a diet that’s high in processed carbs, low in protein, and incredibly low in calories.  These types of diets will just bring about hunger and it will likely be so powerful that any of the appetite suppressants over the counter will not overcome it.

Choose a diet that’s rich in fresh fruits and vegetables, lean proteins, and healthy fats and you’ll be on your way to decreasing your hunger naturally.  Then when you add your appetite suppressant to this, you’ll have no issues with hunger whatsoever.

Keep these tips in mind as you shop for appetite suppressants over the counter. If you do, you can feel confident in your decision.