coolrichard725

[coolrichard725]

HOW TO GET RID OF BELLY FAT

Belly fat is more than a nuisance that makes your clothes feel tight.

It’s seriously harmful.

This type of fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions.

Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.

However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin.

Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.

8 Ways to Get Rid of Belly Fat

Print

As you work to slim down, you might notice that weight comes off many areas of your body, but it tends to stick around your midsection. You're not imagining things if belly fat seems extra stubborn.

Several factors, including hormonal changes, genes, and loss of muscle mass, can affect the distribution of fat in your body—and your belly is one place it tends to always find a home.

When trying to figure out how to get rid of your belly fat, you might have tried pills, supplements, or fad diets. Unfortunately, most of these methods don't work (and, in many cases, are unsafe). While you may think focusing on ab exercises will be worth your while, they will likely not shed excess fat from your waistline.

If your belly fat doesn't seem to want to go anywhere in a hurry, consider these strategies. Some may be new tactics for you, while others may be modifications that can make your current attempts more successful.

Calorie Deficit

People who try to slim their stomach area usually try one of two methods: diet or exercise. Both are good ideas, but if you want to specifically target belly fat just visit this.l-ink.me/eQhWU

Exercise is the key to burning more calories throughout the day and revving up your metabolism. Putting that together with a healthy, low-calorie eating plan can give you more bang for your buck, helping you lose weight everywhere—including your belly.

This was the conclusion from one study in which obese participants were split into two groups. One group dieted to lose weight, while the other combined diet and exercise. At the end of the study, the group who both dieted and exercised reduced more belly fat than the other group.

How to Change Your Diet

Even small changes to your diet can make a difference when you're trying to lose weight, so don't feel like you have to follow a strict regimen or cut out entire food groups. If you like to bake, try low-calorie substitutions in your recipes.

Cooking at home more often can help you lose weight, especially if you look for ways to reduce fat and calories in your meals. As you make changes like these, you may even find that you enjoy healthy eating.

How to Start Exercising

Not a fan of exercise? You may just not have found something you enjoy. Start simple and easy with walking, swimming, stretching, yoga, or basic strength training. Or think outside the box and consider climbing, boxing, basketball, or jumping rope.

How to Create a Calorie Deficit in Your Diet.l-ink.me/eQhWU

Lift Weights

Strength training for the whole body may help you lose abdominal fat. In fact, it might be one of the more effective methods.

In one study, researchers followed a group of women who lifted weights three times a week for 16 weeks. At the end of that time, the women significantly decreased abdominal fat (along with overall body fat) and increased strength and muscle as well.

If you aren't lifting weights now, there's no better time to start. Follow a simple total-body program two to three times a week to put yourself on the right track to a leaner midsection. Start with a beginner strength workout, work your way up to an intermediate program, and possibly even advanced super sets as you progress further.

Consider the first 6 weeks of strength training the time when you adjust to your new exercise regimen. That includes everything from learning how to maintain proper form to conditioning your muscles.

Weight Training Basics

Exercise More

There's no doubt that any amount of exercise is good for you, but the more you do, the more belly fat you can lose.

In one study, researchers measured abdominal fat in people who did different amounts of exercise. The group who worked out the most (about 200 minutes a week) and at the highest intensity (80 percent to 95 percent of max heart rate) lost the most abdominal fat.

However, many people struggle to get even the minimum amount of exercise suggested by experts (about 30 minutes of moderate activity a day). In addition, not everyone is equipped, either physically or mentally, for intense, high-impact exercise.

If you want to reduce belly fat, but you're not ready for hours of intense exercise, start where you are and build from there. It takes time to build the strength, conditioning, and endurance to handle high-intensity exercise. Start with what you can do and add more as you can.

Add time to your workouts: Work at a moderate pace and increase workout time every week by 5 to 10 minutes until you can exercise continuously for 30 minutes. You might start with a beginner cardio workout or a more long-term starter exercise plan.

Increase frequency: Add another day of cardio after you've been exercising regularly for 2 to 3 weeks.

Increase intensity: Add short bursts of speed or resistance to your workouts or practice going faster than you normally do.

Split your workouts: You can break up your workouts into multiple shorter sessions while getting the same benefits as a continuous workout.

Try Interval Training

Interval training is great for burning calories and building endurance, but it's also a great way to target abdominal fat. In one study, researchers compared interval workouts with steady-state exercise and found that exercisers lost more abdominal fat when doing interval training.

That doesn't mean that steady-state exercise isn't important or that you have to do interval training all the time. However, adding intervals to your routine will not only give you better results but help you push your limits and keep your workouts a little more exciting.

Try these ideas for adding intervals to your routine:

Add 3–5 short bursts of high-intensity exercise. Work as hard as you can for as long as you can (around 30 seconds), then slow down and completely recover before going into the next interval. Mix these into your regular workouts.

Create a walk/run interval workout. Alternate one minute of walking with 30 seconds of sprinting or hill climbs. Repeat for 20 or more minutes.

Learn how to use exercise equipment settings to your advantage. For example, strategically change the resistance on your elliptical.

If you're doing high-intensity interval training, meaning you're working at levels eight to nine on the perceived exertion scale, keep your sessions to about two a week to avoid over training or injury. As you build endurance and strength, you may be able to add more interval training to your workout routine.

Interval Training Workout for Beginners

Boost Cardio and Strength Training

Since cardio exercises and strength training can help, it makes sense that including both in your weekly routine would reduce belly fat even more.

There are a variety of ways to set up a cardio and strength routine, including:

Alternate your workouts: Doing cardio and strength training on different days allows you to focus your energy and attention on each workout.

Combine workouts: If you don't have as much time, another option is to do cardio and strength training in the same workout.

Split routines: Another option is to split your workout and do cardio in the morning and strength training later in the day, or vice versa.

When setting up your routine, you may need to experiment to find a schedule that works for you. Just remember, you don't want to work the same muscles two days in a row, although you can do cardio on consecutive days.

A sample routine may look like this:

Day 1: Interval training

Day 2: Total body strength

Day 3: Cardio intervals

Day 4: Rest or light cardio

Day 5: 30 minutes of cardio and upper body strength training

Day 6: 30 minutes of cardio and lower body strength training

Day 7: Rest or light cardio

Do Fewer Ab Exercises

Ab exercises may be the least important thing you do to lose weight from your midsection, although strengthening your abs is just as important as working on the other muscles in your body.

The key to losing belly fat, however, is more about creating a calorie deficit. Overall, your body will lose weight in the belly area and elsewhere when you consume fewer calories than you burn through energy expenditure—daily activities including exercise and non-exercise movement.

How to Change Your Energy Expenditure for Weight Loss

When you do work your abs, treat them like any other muscle group. Challenge them with a few well-chosen exercises, perform two to three sets of 10 to 16 reps, and give rest a day between workouts.

Don't forget, some whole-body exercises work your abs while targeting other muscles, which saves time and makes your workouts more functional.

Eat More Whole Grains

Whole grains are a great source of fiber and are proven to help reduce the risk of cardiovascular disease. What makes them even better is they may actually help reduce fat around the belly.

In one study, researchers followed a group of obese men and women. The men and women were randomly assigned to two groups: One group was told to get all of their grain servings from whole grains, and the other to avoid whole-grain foods. The whole-grain group lost more body fat around the abs than the other group.

The U.S. Department of Agriculture (USDA) recommends women get a minimum of about three to six servings of whole grains a day, while men should aim for three and a half to seven (a little more if they are under 30 years old).

Below are some examples of single whole-grain servings:

A 1/2 cup of cooked brown or wild rice

A 1/2 cup of cooked whole grain pasta

1 packet of instant oatmeal

3 cups of popped popcorn

5 whole-wheat crackers

You can also try some of the more unusual whole grains, such as quinoa or wheat berries.

Try These Healthy Whole Grains

Drink in Moderation

Moderate wine consumption may provide some health benefits. One possible benefit is a smaller waist circumference.

In one study, researchers found that moderate wine drinkers show the lowest accumulation of ab fat among drinkers. Liquor drinkers and people who drink infrequently, but heavily, have the most abdominal fat.

If you don't drink, that doesn't mean you should start. Alcohol adds extra calories to your diet, so cutting it out can help with weight loss. If you do drink, however, this is a good time to assess your habits.

Drinking wine, in moderation, may serve you better than hard liquor, especially if you're watching your weight. Remember to always drink responsibly.

[coolrichard725]

How to Start a Woodworking Business

Contents  hide

Create a Business Plan

List of Wood Tools Required for Start-Up

Most Profitable Wood Product Ideas

Set and Promote Your Brand

1. Selling to Your Family and Friends

2. Donate Furniture at the Local Meeting Place

Some online ways to promote your brands are:

1. Advertising on Social media

2. Promoting through a Website

3. Promoting Through YouTube Videos

To Wrap Up

Starting a woodworking business will require much lower cost than many other businesses. If you have the basic necessary equipment already then with a small space and a reasonable budget, you can kick off your very own woodworking business straight away.

We use wooden products for everything, such as beds, bookshelves, kitchen cabinets, coffee tables and more. These consumers look for companies that produce wooden products and will be happy to pay more for higher quality furniture.

Therefore, starting a wood manufacturing company is a great business idea for anyone with a talent and an interest in woodworking. However, starting any business is tricky and requires proper research and strategic planning. We’ve created a quick guide here for your benefit your convenience. Read the following steps before starting your new woodworking business to make the best out of your new endeavor.

Create a Business Plan

The business plan is the first step in any start-up. Firstly, you need to know about your wood tools, product preparation time, production costs, etc. Knowing and learning about your target market is another important step. Plan your business model to suit your target market.

Suppose you’re good at making baby cradles, then young parents would be your target market. Now, you have to plan how to reach them. To attract these audiences, you;ll have to advertise your products; you may have to arrange a deliverable process, etc. Thereby after considering the target market, you will have the information to calculate your production costs, and estimate your potential profits. So, plan your business keeping all these in your mind and determine your goal.

Take time to review your business plan. Think about your skills and your shortcomings and set the best accordingly. It won’t hurt to chat to a woodworking expert or woodworking business owner about the rules and formalities concerning taxes and licenses in such business.

List of Wood Tools Required for Start-Up

Woodworking requires many distinct tools that you should be familiar with before starting your wood manufacturing business. For your convenience, we’ve included a list of the generic wooden tools you’ll need, along with their main uses and potential costs. As a beginner, try to purchase the basic tools first.

1. Handsaw – used to cut pieces of wood into various shapes. It will cost you around $3 to $5.

2. Back saw – is another kind of handsaw that’s used to cut more precisely. It will cost you about $20 to $40.

3. Circular Saw – used in cutting plywood, MDF and stock sheets. It would cost you approximately $100 to $150.

4. Table saw – is a wood cutter with several cutting accessories. It’s used for special cuts and will cost you around $300.

5. Hammer – used in chiselling. It won’t cost you more than $40.

6. Hand Drill – used for numerous woodworking tasks. Try to buy a hand drill with additional customization. It will cost you between $60 and $70.

7. Carpenter’s Framing Square – used in framing to find and mark right angles. It’s a very inexpensive tool and would cost you only $20.

8. Router – used as a multipurpose cutting tool. A 1.5 hp router will cost you between $130 and $180.

9. Tape Measure –used for measurements in woodworking. A good metal tape won’t cost you more than $10.

10. Jigsaw – used to cut curves and shapes with a narrow blade. The blade’s sharpness is measured in teeth per inch. It will cost you about $60 to $100.

11. Workbench – used to hold pieces of wood while you work on  them. You can make it yourself or buy one from $150 to $200.

12. Jointer – used in complex projects. It’s another expensive machine that will cost you about $500.

13. Vacuum – used as a dust collector. When doing woodwork, a vacuum is needed because woodwork creates a lot of dust. If you don’t already own one, you can buy one for about  $60 or $70.

These are the primary woodworking tools you’ll need for your business. First, buy the most important tools and get the rest as your business grows, you can gradually buy the rest.

Most Profitable Wood Product Ideas

Wooden products are durable and comfortable for regular use. Hence, people have a certain demand for particular a few wooden products. You can start your business as per the public demand. The list below may be a few products that is high on demand.

1. Baby cradles

2. Bookshelves

3. Kitchen cabinets

4. Birdhouses

5. Organizing racks

6. Coffee tables

7. Wooden toys

8. Rocking chairs

9. Photo frames

10. Clothing racks

11. Wooden chair

12. Wooden gift boxes

If you can successfully create good quality products, your business can make a good profit. Once you become familiar with your products and service, you can expand your business to include more products.

Set and Promote Your Brand

Determine your specialty regarding your wooden products and build a unique brand around it. Then, start promoting your new brand in every possible way. You can promote your brand both offline and online. Some offline ways to promote your brands are:

1. Selling to Your Family and Friends

A common way to promote your brand is to sell your products to your nearest and dearest. While selling products to family and friends may make you a little less profit, it’ll benefit you in the long run. They can also help you by promoting your brand through word of mouth.

2. Donate Furniture at the Local Meeting Place

If your community has a community hall, consider donating some of your wooden products such as chairs. This way, your brand will get noticed by locals, and you may attract some new consumers.

Some online ways to promote your brands are:

1. Advertising on Social media

Social media has become the easiest and most effective platform for reaching consumers. To promote on social media, you should first choose the right platform for your target market. Create a community or forum and share your tips and specialties with them. Do the right advertisement to get their attention.

2. Promoting through a Website

Before you can promote your brand, you need to create a website for your business. You can do this by following a few simple steps. Once you have your own website, you can start promoting without depending on a third party platform.

3. Promoting Through YouTube Videos

YouTube is another go-to platform for brand promotion. Create a YouTube account and upload quick and interesting videos showcasing the benefits of your products.

Highlight the quality and value of your product with the right video. This way, your brand will be noticed by people on the Internet, and you may gain a few new customers.