The most common question i seem to get asked over and over from people is how do I lose my belly fat. The average guy i speak to do not want to have Arnold Schwarzenegger bodybuilding abs as this is more for competition show and people go through extreme lengths to achieve that look.

What i think is key for people to realise is what i just mentioned above before and keep on track with producing a strong core with toned definition showing that you look after your body and for the ladies wanting to achieve that flat toned stomach.

If you want to see the abs you will need to bring your fat levels around the stomach down enough to see them, and having said that it doesn’t always mean you need to have a on the show six pack to have a strong core, so like i said before if you want to see the abs you will need to burn the fat off your belly to achieve this.

In martial arts having a strong core is a must for effective training, in throwing, striking and grappling as you use the core for generating the power and speed plus leverage in each technique.

Now when i say core i am speaking mainly about the mid section which is the abdominals known as the six pack and the oblique’s which run on the upper sides of the abs.

Burn off the fat

Now first off let me tell you that if you want to clearly see the abs you will need to burn the stomach fat. So how do we achieve this? Well there are two methods that i think works best for this and that is cardio training plus eating the right foods.

Please understand that what you may see in magazines and on TV can be extreme and dangerous measures plus it’s their choice to do that to their bodies in the end but i would rather you think more down the natural and fun route with an enjoyable happy lifestyle, because in the end i think that i what it should be really about.

How To Use Cardio effectively

First of all you really need to throw out the idea of of running on a treadmill for 45 minutes – 1 hour as you really don’t need to do this for effective cardio training.

The results will not be great and you can do lot’s more effective methods to tackle a challenging cardio workout.
I like to keep it plain and simple. All you will need is a spare 15-25 minutes per cardio workout plus repeat 2-3 times a week and then you will create yourself a winning strategy for fat burning mode.

Understand that cardio training is just an addition to your other core body exercises and should not be the only primary focus.

Interval training is a must for cardio and that is where you will set your body into fat burning mode while working out but even better than that your body will continue to tackle and burn fat after you throughout the day too.
I have a previous post explains a few interval exercise examples for you to try out.

Simple Non Complicated Healthy eating

It can frustrate people when they keep being told contradicting things over and over again. My advice to these people would be not to get caught up in the latest fad diets. The amount of people who start these and give up over a short period of time is crazy, and that is actually because half of the diets itself are crazy.

So here are a few simple non complicated guidelines to go by.

Eat clean – Basically cut out the processed foods packed with sugar and artificial sweeteners as this is toxic for the body and fat will store easily (especially around the belly).

Eat Regularly – Don’t forget breakfast, it sets you up for the day, plus don’t skip meals throughout the day as we need to keep our bodies energised and stay in fat burning mode.

Control portion size – Don’t over eat. Just eat enough until you are near full, and remember that food is fuel for our bodies to burn so there is no need to over fuel the tank.

So as you notice i haven’t told you to starve yourself or do anything crazy like that, but rather stick to how our ancestors used to live, just like the hunter and gatherer day’s. Back then they would have no hidden chemicals stuck in their foods so everything was clean to eat. Plus they would exercise by going out and actually catching the food.

Now you don’t need to go out and catch your own food nowadays but what i am trying to say is with regular exercise and clean eating you will see natural and fantastic results that you will be proud of.

It’s what you do with your time that counts

Too many people say that they simply do not have the time. Well let’s just understand first that this type of mindset will get you no where.

So first of all you need to throw out the excuses and empty the mind. A great story by dan millman called the way of the peaceful warrior speaks about the importance of empting the mind or as he calls it taking out the trash. People clutter their mind with so many different things that it makes the job of getting things actually done a lot harder.

A samurai warrior would call this state of mind Mushin.

They develop this mind set through meditation and facing their fears. Now you don’t have to meditate to achieve this state of mind but here is an idea to get you started.

First find a quiet place where you have no distractions and relax with your eyes closed and simply just focus on your breathing patterns. You will find that your mind will still be racing around with lots of thoughts but what you need to do is still continue to draw yourself back to focusing on your breathing.

Do this for a 5-10 minute period and you will start to develop a more relaxed state of mind.

Mix up the routines

Try not to stick with the same ab exercises as i find the key is to work different areas of the core for the best strong results. This is also a great way to keep things more fresh and exciting when you workout.

I hear it all the time how many people seem to get bored quickly with their workout exercises so rather than change their routines they fade away from the whole idea of exercising and quite. Let’s face it, this is the wrong way to approach this.

There are lot’s of exercises you can do, so i would suggest working on bodyweight exercises or with small pieces of equipment. This way it can literally be done anywhere and you can get a great workout done in quick time without having to find a gym.

Developing a strong core gradually

Understand that it does take some time to build an overall strong core of the body, but if you are disciplined enough and take action you will start to see results.

All i ask for people to do is start incorporating the information i have already given you and know that anyone can achieve this, and i really mean it, you can! Start to make the transformation physically and mentally for the recipe of success.

The best time to start is now.

I personally have not achieved some great successes in my martial art world by sitting back and expecting to suddenly wake up to amazing results.

It’s the same with fitness. You can expect to be super fit if you work out once a week, It’s just not going to happen.

My Efforts Were Key

When i was training for competitions in sport Jujutsu, i had to put in all the effort as i knew my competitors would out work me. You see that’s the thing, as an athlete the guys that are doing the real training with the real efforts is funny enough the ones who get the results in the end. Making sense now right?

This shows as above and i can personally tell you that you do need to put in the effort if you want to get fit. Now no you don’t have to train like a athlete as that is their job they do for a living.

What i’m asking for you to do is look yourself in the mirror and just be real to yourself that you are putting in the right amount of effort towards achieving what you set out to accomplish.

The great actor Will Smith once said how he out works everyone, and doesn’t rely on just talent. He perfects his skill, and the great thing is you can too!

This shows that you don’t have to rely on talent but rather good old elbow grease.

So why do many people shy away from putting in maximum effort? Simple… because it’s hard and uncomforting for us as humans. But like i have mentioned before in recent posts, the hidden powers are keep in going towards our discomforts.

Taking The Next Step

So what you should have is your goal wrote down along with your action steps how you are going to get there, and see that i said “action” steps, because you know that’s what you need to take, and finally with consistent amounts of efforts put in you will achieve to goal you set out originally.

Giving Up Is Easy

This must be one of the easiest things in the world to do, and also it’s the most comfortable as well being it takes hardly any effort to say i quit. But alot more effort to follow through with what you are doing.

Don’t Get Distracted

Learn to keep your eyes on the prize. This is where most people trip up. I see it alot in martial arts, as i focus on what i know and develop my style which suits and works for me so i don’t need to change every month to a new style.

The reason is you will never learn the importance of focusing on one thing for perfection.

It’s totally the same in getting your body into the best shape it has been for a long time. The worst thing you can do is buy into every diet plans that come out and all the brand spanking new gym equipment that is released.

So the solution for this is to find what works for you and stick with it. An old saying is “if it ain’t broke, why fix it.”

The Greats Don’t Give Up

Imagine if alot of the greats gave up. Half of the things around you where you are reading this right now would not have been created by the person because they would have given up.

This Changed Everything For Me

I always remember my father saying to me don’t give up now as you don’t know how far you are away from that first break. It may be a week it may be a month, hey it may even be a year but the key is to stick in there.

If you stick with it and be persistent and tenacious your time will come.

I will never forget those talks, and they will stay with me forever. It’s far too easy to throw in the towel.

So understand this; the real modern day warriors are made when they can ride the good times and the bad, but most of all they don’t give up.

This is your time to shine.

For people wanting to lose weight right now this post is just for you. There are lots and lots of different methods and ways people use to lose weight nowadays but only a certain amount of them have long lasting results.

So i have decided to create a list of 20 effective weight loss tips you can use right now.

The key to using these powerful tips is to gently incorporate them into your lifestyle. Simple and small changes everyday day will lead up to big results in the long run.

Weight Loss Tip 1 – Positive Outlook

Have a positive outlook on what you are going to achieve. Try and block out any negativity around you which might hold you back.

Weight Loss Tip 2 – Be Honest

Be honest with yourself. As you will slip up sometimes but as long as you get back on track that it what matters.

Weight Loss Tip 3 – Become A Student

No i don’t mean go back to school, but what I’m saying is to put yourself in learning mode so you can gather up fantastic information for your success.

Weight Loss Tip 4 – Be Consistent

This is a huge factor for losing those stubborn pounds that just won’t come off. The key is to be consistent. That goes for eating and exercising; as once you have this balanced lifestyle you will see dramatic changes.

Weight Loss Tip 5 – Train Your Mind Along With Your Body

Trying just to train your body to get fit will not be enough. To see the real results you need to train your mindset to become strong too.

Weight Loss Tip 6 – Keep Focused

Basically speaking don’t get disappointed and quit if you have some roadblocks on the way, as you will find that some parts of the journey will be difficult but that’s what makes us stronger.

Weight Loss Tip 7 – Keep Energetic

Keeping active is a great way to lose weight, plus it will up your energy levels compared to sitting down all the time.

Weight Loss Tip 8 – Think Fit

To think fit is when you take the stairs rather than the escalator. Or to walk rather than drive a short distanced.

Weight Loss Tip 9 – Get a friend envolved

This is a great motivator as you can both encourage each other when times get tough.

Weight Loss Tip 10 – One Ingredient Rule

In a recent post i explained the one ingredient rule. This is a good starting point rule for the nutrition side of things.

Weight Loss Tip 11 – Portion Control

Don’t stack your plate of food up like a mountain. Keep the portions of your meals small like the palm of hand rule.

Weight Loss Tip 12 – Cut Out Sugars

This is huge is you want to burn off that annoying belly fat especially. Start gradually cutting out sugars and you will start to lose the cravings and everything!

Weight Loss Tip 13 – Healthy Fats

Examples like nuts, fish and avocado contain all good fats.

Weight Loss Tip 14 – Drink plenty of water

At least 8 glasses a day to help your weight loss

Weight Loss Tip 15 – Eat Clean Carbs

When i say clean carbs i mean carbohydrates that have not been processed. Vegtables are kign when it comes to clean carbs.

Weight Loss Tip 16 – Make your exercising fun

If your exercise routine is boring the chances are you will not achieve what you want. They key is to change things up a bit and try new exercises.

Weight Loss Tip 17 – Bodyweight Exercises

This is what i am a huge fan of. So why do i love them? Well for starters you can do them near enough anywhere. You work the whole body and work different parts of the muscles where you will not with a regular gym machine. Also you can increase the difficulty by creating tougher angles with high reps and high intensity.

Weight Loss Tip 18 – Start Now

Don’t put it off till tomorrow or next week as chances are you will not start at all. The best time to start is now.

Weight Loss Tip 19 – High intensity cardio

This way to exercise will help you burn fat while exercising and once you have finished as you will transform your body into fat burning mode.

Weight Loss Tip 20 – The 3 step formula

Mindset + Exercise + Nutrition. Once you have this 3 step formula in place all you have to do is keep heading towards your goal and success will follow.

Nowadays people are so confused about what to eat and which exercises to do as there are so many different options out there.

Lots of which state different things from the other so the problem is who is right?

Well in the end i think it’s what works for you is right and it is wrong for people to waste energy speaking negativity about another diet or fitness routine.

I have always tried to stay focused on what i do because i know that it works and that is the main thing. It’s all about results!

So let’s get on the topic of diet and what to eat. When lots of people here the word “diet” they cringe as they know what some people have put themselves through with starvation and struggle to get the results they desire. Long lasting weightloss is a very slim chance using that poor method.

I am a big one for a healthy balance in life but you still have to be disciplined and i think that is where most people slip up.

So here is a quick tip for you to go by with rather than complicating things in what to eat for healthy weightloss.

Let me just mention that when i say weightloss it’s all about burning fat.

An Easy 1 Ingredient Rule

This has to be one of the easiest ways of eating healthy with the 1 ingredient rule. So let me quickly explain for you.

Let’s say i have a bought a loaf of white bread from my local shop. Ask yourself this, how many ingredient does it take to make this bread i have bought? 6 ingredients? Maybe 8?

Now try this one. I walk into my local shop and buy some fresh Broccoli. How many ingredient has been processed to make this broccoli? Yep you guessed it 1!

Do you see what i mean now about the one ingredient rule? So next time you go shopping remember what i said about the 1 ingredient rule and see for yourself the difference in the way of eating for a healthier lifestyle.

The important thing is to know what’s going into your food that you are eating, and by just being aware of this you will for sure suprise yourself.

Reading my simple eating rule above and all the diet and fitness books is not enough for you achieving what goal you want.

The most important factor which i see most people fail in is you need to take action! Otherwise it is useless information without action.

Everyone knows how stressful life can prevail sometimes and its how we deal with it what makes us successful.

Now we do have lots of ways to deal with stress but let me tell you one of the most effective ways which is defiantly hard to beat!

Photo Credit

The worst way to deal with stress is adding more fuel to the fire by excessive eating habits, so basically over indulging in food and drink when times get tough.

Remember i do keep saying this but its so important that i don’t want you to miss this part out.

Listen carefully… we are in this for the long run in our lives, not a short quick fix because we know that it won’t work in long term.

Stressful times are the most common time when people put on weight with eating junk food. Trust me, it may make you feel good for a very short time but it won’t do you any good and the affects will come into place.

Here is a great solution that i love and lot’s of other people i know do too. It’s actually so simple that it is overlooked sometimes.

So what is it???

Exercising = Simple but effective, and can be done near enough anywhere you wish with having the right knowledge what to do.

There are no excuses as if you look through my posts in the past i show clear instructionals of what to do, plus via email and on my facebook page i am always giving people ideas and tips, so don’t hold yourself back and get in touch if you need help.

This has to be one of the best ways to get rid of what i call those rough hormones that has built up in us over time.

It’s all about channeling your energy into the right places and exercise is defiantly the right place. The benefits are hugely prolific!

Who doesn’t want to release stress, look good and feel great. I know what i would prefer and i’m sure you are with me on this.

Make The Change

So make sure you bring yourself into good habits of “when the going gets tough, the tough get’s going!”

Sorry i had to add that in there… good old Billy Ocean track : )

Make that change and take action, that’s what really counts.