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2 Weeks Slim Waist Transformation: How to get a flat stomach fast

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2 Weeks Slim Waist Transformation: How to get a flat stomach fast

-Best Exercises To Lose Belly Fat Fast/ How to lose tummy fat fast
We are going to go through 4 exercises that is going to slim the waist and add definition to your midsection.

START WAIST MEASUREMENT: 28 3/4 inches
AFTER TWO WEEKS MEASUREMENT: 26 inches

START HIPS MEASUREMENT: 36 1/2 inches
AFTER TWO WEEKS MEASUREMENT: 36 inches

In this video we are going to do;
1. Sit-ups
2. Mountain Climbers
3. Modified V-Ups
4. Flutter Kicks

Workout instructions:
– 3 Sets (Do the whole workout 3 times)
– 20 Reps (20 times each exercise)
– 30 seconds break time between set
-2x a day, six days a week. Once in the morning and once at night.

My Meal Plan For Those Two Weeks:
Week 1 & Week 2

*MY DIET FOR BURNING FAT VIDEO:

Monday *
Breakfast: 2 Scrambled Eggs,1 large grapefruit
Snack: 25 almonds
Lunch: Turkey Wrap, 1 apple
Snack: 1 piece of string cheese
Dinner: Spicy Chicken and Pasta, Side salad and 2 Tbsp vinegar dressing

Tuesday*
Breakfast: 2 scoops of Naturade Total Soy meal replacement, 1 banana
Snack: 2 small boxes of raisins
Lunch: Spicy Chicken and Pasta
Snack: 0% fat Greek yogurt
Dinner: Salmon, 2 cups of broccoli

Wednesday*
Breakfast: 2 eggs and turkey , 1 large grapefruit
Snack: 25 almonds
Lunch: Black Bean and Cheese Burrito, 1 apple
Snack: 1 piece of string cheese
Dinner: Veggie Burger and bun, Salad with 4 Tbsp vinegar dressing

Thursday*
Breakfast: 2 scoops of Naturade Total Soy meal replacement, 1 banana
Snack: 1 piece of string cheese
Lunch: Turkey Sandwich, 1 apple
Snack: 1 banana, 1 piece of string cheese
Dinner: Veggie Burger and bun, Salad with 2 Tbsp vinegar dressing

Friday*
Breakfast: Oatmeal, 1 large grapefruit
Snack: 2 oranges
Lunch: Turkey Salad, 25 almonds
Snack: 30 baby carrots, 4 Tbsp ranch dressing
Dinner: Grilled chicken, 1 cup of brown rice, 2 cups of peas

Saturday*
Breakfast: 2 scoops of Naturade Total Soy meal replacement, 1 banana
Snack: 1 piece of string cheese
Lunch: Turkey Wrap, 1 apple
Snack: 2 boxes of raisins
Dinner: Lemon Chicken with Rice, 2 cups of broccoli
Snack: 1 Sugar-Free Fudgsicle

Sunday*
Breakfast: Vegetable Omelet, 1 banana
Snack: 1 piece of string cheese
Lunch: Eat Out Chipotle 2 chicken tacos
Snack: 0% fat Greek yogurt
Dinner: Salmon, 1 cup of brown rice

How to do the exercises:
Sit-ups
Lie on your back. Bend your knees and place your feet flat on the floor or mat. Position your heels about 1 to 1 1/2 feet in front of your tailbone. Place your fingertips behind your head or cross your arms on your chest.
Squeeze your shoulder blades together. Exhale then tighten your abs and curl up toward your bent knees. Do not pull on your neck. Keep your head in line with your spine, tilting your chin forward slightly as you come up. Keep the bottom of your feet, your lower back and your tailbone flat against the floor throughout the exercise. Curl toward your thighs until you are in a seated position.

Mountain Climbers
Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.
Pause, return to the starting position and repeat with your left leg. That’s one rep. Alternate until you’ve completed all your reps.

Modified V-Ups
Lie faceup on the floor with your legs and arms straight. Hold your arms straight above the top of your head. In one movement, simultaneously lift your torso and legs as if you’re trying to touch your knees. Lower your body back to the starting position.

Flutter Kicks
Lie on your back with your legs together and extended out straight. You can place your arms out to the sides of your body with your palms down. Contract your abs and keep them tight throughout the exercise. Lift your legs off the ground about 6 inches. Lift your head and shoulders slightly off the ground. Raise on leg up a few inches and bring it back to the starting position. While it is on its way down raise the other leg up.

Music: Spire Max Soda Island https://soundcloud.com/spireproject/marshmallow-rollercoaster
Video Rating: / 5

How to BURN FAT with Weight Training for WEIGHT LOSS | How to lose fat with weights | Lifting

★ S U B S C R I B E: https://www.youtube.com/channel/UC0CRYvGlWGlsGxBNgvkUbAg

▼ DOWNLOAD my WEIGHT LOSS CHECKLIST” (FREE download)
http://www.gravitytransformation.com/

🔥WOMEN ONLY🔥
For a science backed program that works I recommend BiteSizedBody Lab, the #1 app & eCourse to tone you up and slim you down.
https://www.bitesizedfitness.com/gravity.html

First I’d like to say that any kind of exercising will burn fat as long as you wind up creating a calorie deficit through a combination of diet and exercise. You cannot burn fat just by weight training if you have a poor diet. However, I know a lot of people that are under the impression that weight training can only be used to build muscle, but the truth is that there are ways for you to weight train in which you will burn way more fat than you ever could just by doing tons of cardio.

When you do cardio you get to burn calories for the duration of your cardio session. So if you’re running on the treadmill for half an hour you will burn calories during that half hour and maybe a few more calories for the next half hour while you’re body returns to homeostasis. On the other hand with weight training you’ll burn calories throughout the entire day. This is because your body will use what you eat to replenish glycogen stores in your muscles, it will also rebuild the muscles with amino acids from broken down proteins, and you’ll experience epoc which is excess post exercise oxygen consumption. Or otherwise known as the after-burn effect. Another benefit of weight training is that by building muscle your metabolism will go up.

Now even though you will experience all of these positive effects with traditional weight training. There are plenty of ways to take it up a notch and make your weight training workouts way more effective at burn fat.

The first way is through a method know as peripheral heart action training. The goal of this type of training is to keep the blood circulating throughout the whole body. Usually this is accomplished by mixing upper body and lower body exercises back and forth within a circuit. An example of this would be to do an upper body exercise like bench press, then right away do Barbell squats, then follow that up with Bent over rows, and finish with walking lunges. There I would be doing upper, lower, upper, lower. By cycling between upper and lower your heart has to work harder to push blood back and forth between the muscles being worked. This means you’re going to burn way way more calories than somebody that is doing traditional weight training. The other supposed benefit is that it prevents you from feeling too much burn in one muscle group. However, i think if you do this correctly you will definitely feel the burn.

You don’t have to limit yourself to upper and lower splits for peripheral heart action training. I think it’s very important to work on building muscle when you’re goal is to burn fat because building muscle will help with that by elevating your resting metabolism. To build muscle you have to go heavy. It’s tough to go heavy when you’re doing upper an lower exercises back to back because you’re going to get really winded. So to help you build muscle while still burning more fat you can do a purely upper or lower body PHA Split. An example of an upper body PHA split would be to do a set of Inclined Dumbbell presses, followed by a superset for chest with dumbbell flies, followed by a Bent over dumbbell row, and finished with a superset for the back like reverse flies. You can do the same thing with your legs, just switch back and forth between working the front and the back of your hips and thighs.

Another Amazing way that you can burn a ton more fat with weight training is by doing something that you all may have heard of, high intensity interval training. But I’m going to give you a way to structure your HIIT program to make it even more effective. Instead of just doing the more aerobic based exercises back to back for example burpees, plyometric lunges, rope slams, and squats jumps are all more aerobic exercises. Instead of just doing that, the more effective structure for burning fat would be to do a heavy weight training exercise, followed immediately by your more aerobic exercise. If you combine 3 of each into a 6 exercise circuit where you go back forth between an aerobic exercise, and a heavy anaerobic weight training exercise you will burn a ton of calories. A good example of this would be to do Barbell clean and presses, followed by burpees, followed by deep Barbell squats, followed by squat jumps, followed by T Bar rows, and finished with 45 seconds of mountain climbers. Besides the mountain climbers everything else you would do for 10 reps. If you do 3 sets of that circuit, I promise you’ll be dead. And you’ll burn a ton more calories then you ever could with a cardio based workout plan.
Video Rating: / 5

37 Comments

37 Comments

  1. vishva patel

    April 7, 2017 at 3:59 pm

    plz bring something abouts thigh nd butt also

  2. Anya Ershova

    April 7, 2017 at 4:49 pm

    How many times a day you used to do these exercises to get that result?

  3. Stiles Stilinski

    April 7, 2017 at 5:06 pm

    Im going to start this right now! I'll tell my results in 2 weeks 🙂

  4. Helen koert

    April 7, 2017 at 5:22 pm

    does this work with out the diet

  5. Silver Shadow

    April 7, 2017 at 6:18 pm

    my buhh

  6. shortNsimple

    April 7, 2017 at 6:44 pm

    watch our videos

  7. Taylor Kelly Munro

    April 7, 2017 at 7:23 pm

    Today is the 5th April. I'll comment on the 19th April if there was any results as I'm going to start today 🙂

  8. Cheryl Ferry

    April 7, 2017 at 8:08 pm

    ooh I like your diet plan, copying that

  9. A humz

    April 7, 2017 at 8:45 pm

    we have to do these exercises 2 time ryt…..when when may I knw plz like after waking up in the morning empty stomach???

  10. Beatless Animations

    April 7, 2017 at 9:41 pm

    Gotta get that beach body going on lol

  11. Naira Gabeirlla

    April 7, 2017 at 10:31 pm

    you have beautyfull eyes ❤😍

  12. Quinn valentine

    April 7, 2017 at 10:39 pm

    Tyra banks?

  13. natalie_marie13

    April 7, 2017 at 11:10 pm

    How long does this workout usually take to finish?

  14. Cameron Ogles

    April 7, 2017 at 11:19 pm

    just stop eating

  15. Isabella Pew

    April 7, 2017 at 11:20 pm

    Sit-ups are bad for your back

  16. Claaudia Mercado

    April 7, 2017 at 11:41 pm

    she looks like Tyra Banks

  17. alli0218

    April 7, 2017 at 11:41 pm

    This helped me a lot,people even noticed and commented about my waist and flatter stomach.

  18. you better know me

    April 8, 2017 at 12:40 am

    Respect

  19. Panic!AtThe Fandoms

    April 8, 2017 at 12:43 am

    Then before picture is me right now

  20. Eduardo Fireplace

    April 8, 2017 at 1:31 am

    Great work out, would like to see more of this workouts in you're video

  21. ham aravin

    April 8, 2017 at 2:10 am

    when doin this do you lose fat and get heavier because you gain muscle

  22. Manan Shah

    April 8, 2017 at 2:56 am

    you can not burn fat from weight execpt diet and cardio

  23. Daniel Alfaro

    April 8, 2017 at 3:14 am

    quick question so I've been following a good workout routine 6 days a week weight training with the the first described exercises and I've been doing this for about 2 1/2 months and I have lost 27 pounds is that good or bad? I feel like the weight is falling off too fast is it normal?

  24. Gladys Love

    April 8, 2017 at 3:39 am

    thank you so much !!! one of the best on YouTube. No bs …just good infos all the time👌🖒

  25. Noah Torred

    April 8, 2017 at 4:07 am

    ∂σ үσυ ωαηт тσ ℓσss ωειgнт ιη נυsт 3 ωεεкs тнαη cнεcк συт тнιs : – http://lkn.li/NVUco?98445

  26. Jase Munro

    April 8, 2017 at 4:56 am

    So crossfit then

  27. Aqi Khaliq

    April 8, 2017 at 5:44 am

    Schneiderlin…

  28. Wyatan Collins

    April 8, 2017 at 6:31 am

    If you're trying to build muscle, it helps to use a supplement. I have been using DA from musclechief. net. It has been going really well so far.

  29. Christy Blake

    April 8, 2017 at 7:20 am

    My cousin introduced me to the diet program called “lyly amazing guide” (Google it). Within almost no time, I dropped 13 pounds. This diet plan works for most people. Anyone who wants to reduce some serious extra fat without doing harm to the body merely has to try “lyly amazing guide”. Google it right now!

  30. Vladimir Krstic

    April 8, 2017 at 8:03 am

    I just do shadow boxing between weight lifting sets, it's really effective.

  31. aka semoo

    April 8, 2017 at 8:36 am

    such a useful information dude. thanks alot and boom subscribed .

  32. Wilbur Kuschel

    April 8, 2017 at 9:04 am

    ɷɷɷɷ Heeyy Friendsss I Have Found Greatttt Guide On Weight Lose visittt : – https://vk.com/id412642541?w=wall412642541_1

  33. Marblz

    April 8, 2017 at 9:07 am

    This video is amazing, thank you so much. You explained everything I wanted to know. 🙂

  34. Nick Nok

    April 8, 2017 at 9:30 am

    No bs unlike the marker man. New sub!

  35. Gene Bussman

    April 8, 2017 at 10:14 am

    ɷɷɷɷ Heey Friendss I Have F0undddd Greattt Guidee On Weight Lose visittt : – https://vk.com/id412642541?w=wall412642541_1

  36. Willis Vaughn

    April 8, 2017 at 10:37 am

    I actually Googled the “fizy unique plan” and it seemed like a smart idea to try it. I actually started out getting rid of unwanted weight almost right away. My friend also used the plan and she dropped 13 pounds.

  37. Christian Hill

    April 8, 2017 at 11:15 am

    jumprope for 5 min after every set, you'll notice a big improvement in 2 weeks of that

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