How to Spot Reduce and Burn ONLY the Fat Off Your Stomach

How to Spot Reduce and Burn ONLY the Fat Off Your Stomach...

By Nick Nilsson

I'll share with you my top-secret technique for burning ONLY the fat off your
stomach. This is spot-reducing at its best...you can even apply
this technique to ANY other specific areas you want to tone up!


Yep, it's exciting and I know you're curious so I'll get right into it!

To perform this technique, you're going to need a roll of duct tape, 3 double cheeseburgers, a set of jumper cables and a housecat...

Ok, you're going to hate me for this...

The truth is there IS no top-secret technique for spot reducing and burning only the fat from your stomach. I made that headline up in hopes that you would at least read far enough into this article to learn the TRUTH about how your body burns fat and WHERE it burns fat from (and I'll try to keep it entertaining so you actually want to read the whole thing :) ).

And honestly, this type of question is one of THE most frequently asked questions I've gotten in all the years I've been answering questions online...

"How do I get rid of fat from just my [insert area here]?"

Bottom line is, you can't. And even those stupid creams and lotions won't do it (one of these days I swear I'm going to get one of those creams and put it only on the left side of my abs and not the right and see what happens...I'm sure I'll have a ripped 3 pack within days).

To lose fat from any one specific place in your body, you're going to have to lose it from EVERYWHERE ELSE, too. There's really no getting around it.

I like to use the analogy of a swimming pool (I "borrowed" this one from fat-loss guru Tom Venuto)...

When you're filling up a swimming pool (the pool is your total amount of body fat), the deep end fills up first, right? Then the shallow end fills up as the water level rises.

Generally speaking, the deep end can be compared to the areas where you put on fat FIRST. The shallow end is where you put on fat LAST.

When you go to lose fat, look at the swimming pool again...when you drain the swimming pool, you can't drain water from just the deep end! It drains from the whole pool at once...the shallow end shows it first, THEN the deep end last.

So basically (and fairly depressingly!), the fat you want to get rid of FIRST is the fat that's going to come off pretty much LAST. To burn just stomach fat (or thigh fat or back fat), you'd have to figure out a way to defeat the entire system your body uses to store fat.

Sticking a vacuum into your belly with surgery is one way to do it - taking useless pills like Acai Berry definitely WON'T do it, no matter how many "simple rules" you follow (in that case, the simple rule is "give us all your money so you can't afford food anymore" - I guess that one actually WILL work).

And that's not even all your options for losing stomach fat...

1. Starvation dieting - this is THE best way to lose weight...of course, it'll be mostly muscle, which will send your metabolism into a nosedive, which will make it harder to continue to lose weight, which will make it easier to REGAIN weight, which will keep that lovely stomach fat firmly where you left it, even though the precious scale shows a smaller number...oops, somebody changed the calibration on it...you actually weigh more now...never mind.

2. Diet pills - pretty much all of these will work for you, especially the ones that say you can eat anything you want and still lose weight (just make sure you're never more than 15 feet from a bathroom). You know the manufacturers are only interested in your success and well-being, after all! And don't forget, the heart is a muscle and the faster it goes, the more calories you burn, right! Who wouldn't want to have their heart-rate up in the "training zone" while they're sleeping...talk about efficiency!

3. High Impact Aerobics For Beginners - the good news is, soft tissue injuries require a LOT of calories to heal up, so bust out those Step Tae Bosu Dance tapes and go nuts!

Okay, let's move on to some of the more "radical, unproven" stuff ;)...


1. Eating natural, wholesome foods - what a crock! The only thing anybody has ever lost from eating this garbage is fat. Oh wait...


2. Weight training - even more useless than good nutrition, weight training is something to stay away from. All it will do is build muscle and increase your metabolism. Total B.S. Same with interval training...it's the worst.

3. Supplementing with multivitamins, minerals, fish oil and protein - I know...I can't make this stuff up! Some people actually USE these things to support their nutrition while eating natural foods and training with weights for fat loss. I guess their quack doctors wouldn't write out a prescription for Orlistat or Xenical or Gottapoopital.

So bottom line, fat loss isn't rocket science...just don't eat anything, take a lot of pills and thrash around for hours on end until you hurt yourself.

------------------

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.


Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at HERE - betterU!

More about how to lose fat and reduce stomach fat:

• How To Lose That Belly Fat From Stomach | Weight Loss Diet Information

• Extra Belly Fat – Methods To Remove Excess Stomach Fats » Health ...

• Fitness Blog Now » how to reduce stomach fat

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The 5 Most Effective Exercises and Training Techniques That Will Get You Kicked Out Of A "Normal" Gym!

The 5 Most Effective Exercises and Training Techniques That Will Get You Kicked Out Of A "Normal" Gym!
By Nick Nilsson

For building maximum muscle and ripping the fat off your body, conventional training is
NOT where it's at. I'm going to teach you 5 of THE most effective exercises
and techniques that will have "management" pulling their hair out!

he most effective exercises and training techniques are the ones that push your body to the limit...they activate more muscle fibers, challenge your balance and determination, and push your strength to the limit!

Oddly enough, they can also get you kicked out some gyms! (Not that I know this from personal experience or anything...)

These top 5 techniques are among THE very best for achieving the goals they're targeted for. Use them wisely!

1. Lockout Partial Squats

This exercise will draw the ire of any self-respecting gym owner, especially one that hasn't invested in good-quality, high weight-rated Olympic bars.

Why? Because, when you do this exercise with REALLY heavy weight (as you should for maximum effectiveness), your standard "el-cheapo" Olympic bar is going to BEND and bend PERMANENTLY.

If and when the gym management sees bent bars and you're the only one using really substantial weight on them...well, you get my drift.

So how do you do Lockout Partial Squats? They're quite simple - basically, you set the safety rails in the power rack to just below the very top position of your squat. Then you set a bar on those rails. Then you pile a LOT of weight on (you can warm-up with what you would normally do for a one-rep max).

When the bar is set up, step underneath, get it set on your back then finish the lockout. Simple as that!

You can see this technique in action here:
Technique in action

In this example, I'm using the lockout squat as a static hold, standing up with it then just supporting the weight at the top - I'm using 950 lbs on the bar (10 plates on either side) using a bar rated to 1500 lbs. As you can tell, I've learned my bar-bending lesson!

2. Fat-Loss Circuit Training

This is a training technique that is downright AMAZING for fat loss. It'll kick your metabolism into overdrive like nothing else. So why will it get you kicked out of a gym?

Let me tell you how it works first...

At its simplest, you're doing a regular weight workout, but instead of taking complete rest in between sets (e.g. do a set of 8 reps than sit on the bench for a minute doing nothing), you'll be doing 30 to 40 seconds of moderate intensity cardio training.

Here's what it would look like:

1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill

And so on, for the rest of the workout...

It is actually deceptively simple and seems relatively easy...but let me tell you, when you do this in a regular workout, it will AMAZE you with how strongly it revs up your metabolism.

You can read a more in-depth description of this technique in this article:

Fat-Loss Circuit Training - a revolutionary fat-burning, metabolism-boosting training technique
Training Technique

It's a technique I use in my "Metabolic Surge - Rapid Fat Loss" program:
Rapid Fat Loss Program


So why will this technique get you kicked out of the gym?

Well, as great as this technique is, it DOES require you to go back and forth between weights and cardio equipment. To do this (and this is normally only a problem if you train at a busy gym) you have to claim both a weight training area and a cardio machine. Most gyms frown on this type of thing, especially at a busy time. Chances are, your stations will be gone the moment you step away from them.

Fortunately, it's easy to remedy with a simple modification! Instead of using a machine for cardio, you can skip rope, step up and down on a bench or on stairs, or you can jog in place.


3. Power Cleans or Any Olympic Lifting In General

If you go to a Bally's, or another similar type of machine-oriented commercial gym, and start doing Power Cleans (or any Olympic lifts) in eyeshot of any of the "supervisors" or trainers, chances are good that you will be asked to stop (been there!).

Why? Liability. You see, if YOU know what you're doing and you know how to perform the exercise safely, that's one thing.

But the other person WATCHING you do that exercise (who is probably not experienced enough to perform it safely) might just decide to try it out and hurt themselves.

And, of course, when that person does drop that barbell on their foot or wrench their back, they'll sue Bally's, which is what Bally's is REALLY worried about here.

The thing is, Power Cleans and Olympic lifts are GREAT for building explosive power. They're NOT dangerous at all when taught correctly and under knowledgeable supervision. In fact, injury rates in competitive weightlifting are actually much LESS than even something as simple as running!

It's all in proper instruction.

You can get a good idea of what the Power Clean looks like here:
http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html
http://www.youtube.com/results?search_query=power+clean&search_type=


Olympic Lifts
http://www.exrx.net/Lists/PowerExercises.html
http://www.youtube.com/results?search_query=olympic+lift&search_type=

4. Backwards Treadmill Running And Walking For TORCHING The Quads

You may now know this but the treadmill can actually be a GREAT muscle-building tool...it's just not immediately obvious HOW.

You see, if you've got stubborn quads, part of the problem is probably blood supply. Most lagging muscle groups correlate with poor blood supply.

Think of it this way...which of your bodyparts pump up most easily? Which ones are the hardest to pump up? Now which ones develop the most easily? I can tell you with near certainty, your muscles that pump most easily also develop most easily.

Back to the treadmill. Most people face forwards when using the treadmill, which is fine...even encouraged, if you will.

But turn yourself around and run or walk on the treamill facing BACKWARDS (and set the machine to a high incline) and you've got yourself an exercise that will quite simply TORCH the quads more than you will believe.

And in the process of this torching, you are going RAM more blood into your quads than you can with pretty much any other exercise. This dramatic increase in blood flow will actually help improve overall circulation to the quads, which will help with future muscle growth.

Very effective stuff...you can read more about it and see it on video here:
betterU!

So why could this training technique get you kicked out of a gym?

Well, standing backwards on a treadmill does increase the overall general risk of even using a treadmill in the first place. This is why you MUST hold solidly onto the rails as you're running or walking on it. You should, at any given moment, be able to instantly support yourself on the rails and step off the belt.

But most gyms don't have this level of trust in their members. Even a perfectly safe and effective technique like this may fall within the reasoning of "different = bad."

Here's the thing...when you hold the rails solidly while using this technique (and you can step off at any given moment), I think it's actually SAFER than running FORWARDS on the treadmill!

5. Deadlifts
The deadlift is one of my favorite exercises...there's just something so satisfying about grabbing a really heavy bar and lifting it off the ground. There's no middle ground...you either lift it or you don't. And the crazy thing is, I HAVE almost gotten kicked out of more than one gym for doing plain old deadlifts!

The first time was at a gym in Ft. Lauderdale. I was doing deadlifts, minding my own business, not slamming the bar to the ground or dropping it or anything like that, when the attendant came over and said:

"I'm sorry. We don't allow deadlifts in this gym. They make too much noise."

And I actually felt sorry for the poor guy who had to come up and tell me this...I could tell by the look in his face he knew what a stupid rule and stupid reason it was but he had no choice but to enforce it.

(Apparently the coffee shop on the first floor below didn't realize there was a GYM upstairs when they opened up and would complain constantly about noise...)

So I asked him "How about if I just do deadlifts but don't set the weight on the ground in between reps AND I'll be very gentle when I DO set it down at the end of the set. You won't hear a peep."

I demonstrated a set of continuous-tension deadlifts (which are a GREAT variation of the deadlift, by the way...you do the exercise but never let the weight plates touch the ground between reps...VERY tough to do with heavy weight).

He looked suspicious but said that was okay and I was able to finish my training for the day without getting tossed out.

The second time was at Gold's Gym in Nassau, Bahamas. On this occasion, I was doing heavy singles - still not slamming the weight down or dropping it. Then, in between sets over the loudspeaker, I hear...

"Please do not drop weights on the floor...it distracts other gym members."

So I keep going thinking, hey, I'm not dropping weights on the floor. I'm just setting the bar down doing heavy singles. So I keep going and AGAIN over the loudspeaker I hear (in an EXTREMELY snotty voice now)...

"Gym users who drop weights on the floor will be asked to leave the premises."

Disgusted, I unloaded the bar, set the safety rails on the nearest rack to just below lockout position, put 10 plates on either side then proceeded to bend the ever-lovin' CR@P out of that bar with the lockout partial squats from example #1 in this article...

I'm just kidding! I really only used 9 plates... :)

------------------

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at betterU!


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Does Cold Weather Make You Store Body Fat?

Does Cold Weather Make You Store Body Fat?
By Tom Venuto
www.BurnTheFat.com

Do you get fatter in the cold weather? It’s a good question right now, considering that this year’s farmer’s almanac is predicting a frigid winter and true to the prediction, the Huffington Post just ran a story, “Cold Temperatures Greet The New Year.” It’s FREEZING here in New Jersey and it’s not like this is the Yukon territory.

Some of my friends up in the great white yonder think that temps in the 20’s are balmy. Yeah right. With the wind chill, even my bones had goose bumps today. I can’t even fathom the sub zero stuff those guys live in. Adding insult, my friends in LA and South Florida have been more than happy to share their local January weather reports with me. 80 degrees and sunny. Thanks guys –you suck.

Back to the question. I just got an email from a burn the fat reader who asked, “Tom, is there any evidence that during cold winter weather it gets harder to lose body fat? For me, it seems easier to drop fat during the hot weather.”

Yes, there is.

First there’s the psychological explanation: in warm climates, people are wearing less clothes and enjoying the outdoors and people want to look good when they’re exposing more flesh! In the cold, you’re covered up, so there’s less self-consciousness and no public accountability. Therefore, most people tend to stay on a diet more diligently and train harder when summer rolls around.

Seasonal affective disorder (SAD) has been studied at length by psychologists. Often more than just the “winter blues” but an actual type of depression, SAD occurs during the short days and long nights of winter and fall, when there’s less sunlight and colder temperatures. Symptoms include depression, cravings for specific foods, loss of energy, hopelessness and oversleeping. Obviously, these types of symptoms can contribute to weight gain.

Because of their tendency for fall and winter weight gain, many people have suspected that cold temperatures influence weight gain on a metabolic level, not just eating more. Exposure to cold temperatures can cause a shivering thermogenesis which means there’s an increase in metabolism to produce more heat (heat production = calories burned).

However, if you just got the bright idea of turning off the heat in your house, or going for a swim in the cold surf every day to “burn more fat”, I wouldn’t recommend it. Deliberate exposure to the cold, either cold air or cold water doesn’t pan out into real world fat loss results, even though there are actually “fat loss gurus” who recommend it.

Here’s why:

If your body uses some energy for shivering or heat production, it can compensate later for that energy loss by increasing your appetite. Not only that, research at the hyperbaric environmental adaptation program at the Naval Medical Research Institute in Bethesda Maryland reported that, “The combination of exercise and cold exposure does NOT act to enhance metabolism of fats… Cold-induced vasoconstriction of peripheral adipose tissue may account, in part, for the decrease in lipid mobilization.”

It’s just not practical to freeze your butt off in an attempt to speed up your metabolism a tiny little bit, so your fat loss scheme wouldn’t last long if you tried.

A great example of how cold temperatures affect energy balance is in the case of swimming. For years, people thought swimming actually made you fat. There were all kinds of theories, like, “it makes you retain a layer of fat for insulation, like seals.” Actually, the most recent research shows that swimming is a perfectly good fat burning exercise, except for one thing: Swimming, especially in cold water, increases appetite dramatically.

The seasons affect your activity levels too. Pedometer research published in the journal Medicine and Science and Sports And Exercise uncovered a huge difference in the number of steps taken between the summer and winter:

7616 steps per day in summer
6293 steps per day in fall
5304 steps per day in winter
5850 steps in spring

Most people blame winter weight gain on the food, but it’s not just the Thanksgiving, Christmas and New Year’s celebration feasts, it’s less winter activity that also contributes to the holiday pounds.
You have to keep up with your training and nutrition program in the winter, or else. (Need a program? Here’s a tip: visit www.BurnTheFat.com)

Although studies have found that seasonal weight gain is usually very small, it’s the type of slow weight creep that goes unnoticed. Over a period of 10, 15 or 20 years, it’s enough to accumulate into becoming overweight or obese.

Thus many men and women wake up one morning at age 40 or 45, look in the mirror and ask themselves, “How did I get so heavy?” Answer: just a pound or two a year, after each winter season, left unchecked.

To stay lean all year round, you have to remain alert about increases in your appetite and decreases in your activity. This is a YEAR-ROUND LIFESTYLE! Stay active, stay diligent about nutrition, stay accountable, and if you start to experience weight gain, nip it in the bud - fast!

Train hard and expect success,

Tom Venuto, author of
Burn The Fat Feed The Muscle

Founder & CEO of
Burn The Fat Inner Circle

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.BurnTheFat.com or BurnTheFatInnerCircle.com

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