GET RID OF LOWER BACK FAT

  &nb

sp;                                    
It is the most common problem found in females and it avoids them to wear jeans of their choice here are some most effective exercises wich ll remove your lower back fat completely
NO 1 :Perform some cardio. In order to effectively burn fat in your lower back, you must burn fat all over your whole body, as there is no such thing as spot reduction. To do this, perform some form of cardio exercise that you enjoy for 45 to 60 minutes, three times a week. Some examples include running, biking, stair stepping, swimming, elliptical training and rowing.
NO 2:Extend yourself. Back extensions can be done on a machine at the gym, or you can do them at home with a Swiss ball. To use the ball, lie across it on your stomach with your hips right about in the center. Place your hands on the sides of your head and fold over. While keeping your back straight, lift yourself up in the air by contracting your lower back muscles.

NO 3: Reverse your back extensions. Lie across the ball on your stomach and roll forward so that the lower part of your body is in the air. Grab a hold of a stationary object, and then lift your lower body up by using your lower back muscles. You are doing the same thing as the back extension but with the lower half of your body

NO 4:Extend your arm and leg. Come onto your hands and knees on the floor. Extend one arm straight out in front of you and hold a light dumbbell in it. Extend the opposite leg behind you. Slowly lower your arm and leg at the same time, then lift them back up. This is a variation of an exercise called "bird dogs.


NO5:Lift yourself up. Come into a plank position with your hands directly under your shoulders. Lower your hips down toward the floor, then lift them back up in the air until your body is about 90 degrees. Alternate back and forth.

NO 6:Do some hyperextensions. Lie face down on the ground with your arms straight out over your head and your legs straight behind you. Alternate lifting your opposite arm and opposite leg off the floor. Focus on using your lower back muscles throughout the exercise

AMAIZING TRICS TO LOW DOWN YOUR CALORIES

The average female needs 1600-1800 calories a day and the average male needs 2000-2200, but unfortunately too many of us take in way more than this. Here are some easy ways to cut your calorie intake:

1:At a restaurant, split an entree or order an appetizer; it will usually be more than enough food.


2:Whenever you can, swap sodas or sugary, high-fat coffee drinks for water.
3:Try using smaller plates for meals; research shows that this can affect how much one ends up eating.
4:It may seem strange, but blotting excess oil from your pizza with a napkin can save you over a hundred calories.
6:Starting with a salad can help you eat less during your meal, but choose your salad dressing carefully. One serving equals 1 tablespoon, but that's barely a taste. Try using a mixture of oil and vinegar instead, which is a lower-carbohydrate, much healthier option.

Make Your CHEST pecs more square then big and bulky like girls

There are many ways to build chest muscles fast; but you want to get attractive pecs not bulky ones. Any guy would want a nice, defined and thick set of pectoral muscles from the collar bone.

The many fault that guys I know make is instead of square pecs they make it into breast-looking pecs and not what they are really gunning for. This article can show you what look to gun for and how to get there fast.

To get this kind of look, you have to focus most of your exercises for your upper chest. Most guys and beginners would do the flat bench presses and other variations, which develops the lower chest quicker than the upper part.
Exercises for a Masculine Looking Square Pecs

To build chest muscles fast from the collar bone down, you need to get muscle definition and a little bit muscle. This would look better on clothes and a lot better with your top off.

The best set of exercises for nice square pecs are upper chest exercises. There are many variations of upper chest exercises. Some of them are:

1. Incline bench press

                          

2. Incline dumbell presses

                             













3. Incline dumbell flyes

I have done such exercises for years now and it has worked well for me. My pecs are more square than big and bulky. My girlfriend loves this kind of look.