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Can one too many pints really earn you a beer belly? Well, yes. It becomes your primary energy source, and the proteins , carbs and fats swirling around your digestive system are converted to fat by default. Most of the bacteria that dwell in your gut are pretty useful. They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite, and much more besides. That obese people tend to have higher numbers of Firmicutes bacteria is no coincidence — according to research published in the online journal Nature , these bacteria increase the number of calories your body absorbs from food.

According to a study of more than 1, twins published in the journal Genome Biology , the less diverse your gut bacteria, the more likely you are to have belly fat. Grow your gut community to shed serious timber. Your ultimate goal is to hike up your metabolism , and the intensity of your workout , the fundamentals of your diet, how much muscle you have, how well you manage stress , and your quality of sleep all play a part in this. Prioritise lean protein like beef, turkey, eggs , fish, chicken, and tofu.

In a study published in the International Journal of Obesity , participants were either assigned a 12 per cent or 25 per cent protein diet. While the first group lost 11 pounds on average, the high-protein participants shedded around 20 pounds and ditched twice as much belly fat as the low- protein subjects. You need our ultimate guide to tracking your macros.

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Snack on portion-controlled fruit, seeds and nuts. One study found that snacking on 42g of almonds per day instead of munching on something high-carb with equal calories helped to reduce belly fat and improved cholesterol levels. Research published in the Journal of Nutrition, Metabolism and Cardiovascular Diseases concluded that following the Mediterranean diet could help to mitigate the harmful effects of belly fat on your heart.

Better yet, it boosts the number of healthy bacteria in your gut — a study published in the journal Frontiers in Nutrition saw levels rise by up to seven per cent, compared with a western diet. Focus on increasing physical activity and building muscle to burn belly fat, recommends Reddy. Researchers at Harvard University followed more than 10, men over a 12 year period, and found that those who added 20 minutes of weight training to their regular cardio workout gained less age-related belly fat than those who pounded the treadmill.

Focus on compound moves like deadlifts , squats, kettlebell swings , lunges, chest presses , shoulder presses — exercises that work your entire body rather than isolating muscles. Jana Blankenship. Train Like a Bodybuilder. How to Give Up Plastic.

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Modify it: Omit the plyometric jump if you find this exercise too hard on your knees. Challenge yourself: Jump higher to really get your heart pumping and build more strength. Challenge yourself: Place your stable foot on a step or bench as you do this exercise to allow you to raise your hips even higher.. Good news! Take a one-minute break after the second set. Then start the third set, again performing each exercise for one minute each.

Keep your body in control as you move through the exercise. Be careful: If you do burpees too quickly, you will soon be gasping for breath. Try to pace yourself and your breathing. Take an in breath before you squat and breathe out during the push-up. Modify it: Add leg modifications to make this more difficult. Challenge yourself: To move faster through your burpees, start stretching your legs back before your hands hit the ground. This exercise is a great way to tone your lower body.

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It helps to improve balance, while also targeting your hamstrings. Be careful: If you have balance issues, do this exercise near a wall that you can hang onto for support if you need to. Challenge Yourself: To make this more difficult, put a little hop in your planted leg when you stand up. This turns this exercise from isokinetic to plyometric and increases the degree of difficulty.

Build your core strength without getting off the floor. The legs down exercise is great for lower back pain, but be sure move your legs in a controlled manner throughout the exercise. Be careful: As you raise your legs, press your lower back into the floor and engage your ab muscles. This will ensure that your core is doing most of the work, not your hips.

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If you want to turn this strength training workout into a full-body workout, begin with three minutes each of the following exercises for an additional nine minutes of cardiovascular exercise. They will add a dose of heart-pumping cardio into your routine, and get your body ready for the weight-bearing exercises. You are most likely already familiar with these foundational exercises, and for good reason: They are great for a boost of heart-pounding, lung-expanding cardiovascular exercise.

Best of all, you can do them all in a pretty small space.


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After you cycle through these three exercises, take a one-minute rest before moving on to the strength training workout. Be careful: If you have knee or ankle pain, focus on your form, not your speed. Always try to land on the front of your foot, with your knees bent, to be sure that your muscles, and not your joints, are bearing the brunt of these exercises. Modify it: Well-cushioned sneakers can also help alleviate the strain of jumping jacks on your joints.

Compared with a basic lunge , this exercise places less stress on the knees while still toning your entire leg. Shoes: A pair of comfortable sneakers will do. In a pinch, you can also do this workout barefoot on a non-slippery surface. Timer: You can use a stopwatch, the timer on your phone, or a clock with a secondhand to time yourself.

Creating a workout playlist of high-energy tunes you love will not make your workout feel easier, but it may cause you to exercise harder without even realizing it.

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Best of all, you need only three or four great tunes to get you through this workout. If you are willing to try something a bit different, make your own music as you exercise. Sing, hum, clap your hands, whatever you can do to jam along to your playlist. It may give you an extra boost to finish strong. Get the best of Well, with the latest on health, fitness and nutrition, delivered to your inbox every week. See sample Privacy Policy Opt out or contact us anytime. You will, however, have to add more time to your workout to keep building your strength and cardiovascular health.

Once the 9-Minute Strength Training Workout starts to feel a little bit easy, start to increase the amount of time you do each exercise. Keep resting one minute between each set and you can tack on a minute cardio warm-up as well.


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  • This workout combines interval training, which has been scientifically proven to be most efficient in improving your health, with weight-bearing exercises to strengthen your muscles. The result?