Whether you want to gain bulk or lose inches, weight training is an efficient way to achieve both. However, be clear about one thing: weight training itself cannot make you big or small. Weight training and diet can make you big. Weight training and diet can make you slender. Losing or gaining weight has more to do with what you eat than what you lift.

If your goal is to lose weight don’t overlook the simplest, fastest, most straight-forward method: weight training. Even though the puffy fat (cellulite) is on the back of your leg, it’s time to face the fat. And whether medical doctors agree or disagree that cellulite exists, if you’ve got whatever it is, weight training is the fastest, surest way to get rid of it.

Losing Weight

If your goal is to lose weight, you should modify your diet. Minimize fat intake as you regulate your daily caloric count. Along with this, you can develop a weight program geared toward body sculpting rather than body building. Aerobics should play a part in this program. There is no need to worry about putting on mass if that is not your goal. It simply won’t happen. Gaining great bulk muscle comes from a specific diet and training program geared toward that end. Weights do not automatically give you bulk.

Gaining Weight

If your goal is to gain weight you will have to modify your diet just as the person who wished to lose weight will have to do. But the modification must be to increase calories with high quality food while engaging in a high intensity weight program – using higher poundages. Aerobics should be kept to a minimum – sufficient to maintain strong heart and aerobic capacity for training – but not enough to burn excess calories needed for building muscle mass.

The following are two popular myths:

I just can’t lose weight.

I just can’t gain weight.

Don’t fall for this nonsense. You just haven’t been doing it the right way.

Yoga is a relaxing total-body workout that not only helps in reducing stress, but also exercises major problem areas. If you want to target your midsection, incorporating some yoga exercises can help. However, be aware that numerous yoga exercises are available, so it is best to start off with the easier ones before you work your way to more complex exercises. Here are some of the easiest positions you can use:

Bhujangasan

You start this exercise by lying flat on your stomach and placing your hands under your shoulders. You then raise your upper body off the ground using your back muscles until your head is upright. Make sure not to push using your hands because the goal of this exercise is to use your back muscles. Hold in that position for 30 seconds before lowering yourself to the starting position slowly.

The Bow

This exercise is similar to Bhujangasan, but you have to curl your legs upward and lift your upper torso. You should first bend your knees to make your feet come towards your head. Using both your hands, grab your ankles and pull with your hands, while pushing with your legs. Your stomach should be the only part on the floor and keep your knees together all throughout the exercise. Hold for 30 seconds and go back to the starting position.

Pavan-Muktaasan

Start by lying on your back and bending both knees up to the chest until the thighs reach your stomach. You then hug your knees and lock your fingers in place. Lift your head up until your nose reaches the knees. Breathe deeply, while holding this position for 30 seconds. Release your knees slowly and go back to the starting position slowly.

Paad-Pashchimottanasan

First you need to lie on your back and have your arms overhead, while keeping your legs straight, extending all of your limbs. You should then place your palms flat, pointing up to the ceiling. Put your hands together and contract your stomach muscles on your way to a sitting position. Keep you back straight and arms still on your head. Bend forward, grabbing your toes and placing your head between both arms. Hold this position for two minutes and release slowly.

Although some of the yoga exercises focus on other body parts, you will feel your stomach contract with each move. Doing these easy yoga exercises can help you strengthen and flatten your stomach easier.

Many people assume that if they completed hundreds of sit-ups daily, they can reduce stomach fat quickly and develop a good-looking 6-pack abs. Unfortunately, the only thing that sit-ups can give you is back problems. Since the stomach or core muscles are complex, it needs to be worked in three different sets of motion for effective results, so thousands of sit-ups just won’t work. If you have stomach fat, doing sit-ups cannot burn the stomach fat because you need a total body exercise program and a healthy diet to burn all the layers of fat.

Be aware that the stomach muscles are hiding just under your belly fat and anyone can develop these muscles to make them more visible, that is, if you follow the proper stomach exercises. If you’re looking for a stomach exercise routine that will not give you back aches, while bringing your obliques into the surface for everyone to see, here are several exercises you can include in your abdominal workout:

The Bird Dog

To do this, you should keep your back flat and belly button pulled in. Your thumbs should be up and out just about 45 degrees, while the opposite legs go straight back. You can start with six reps on each side, but 3 sets of 12 is ideal.

The Front Plank

With your body in a straight line, keep your belly button in and your arms at 90 degrees and then hold this position for 30 seconds and increase up to two minutes once you’ve adjusted to the exercise. Remember to breathe properly.

The Side Plank

With your hips inline and your belly button in, you need to maintain this position as long as you can, starting from 30 seconds and increasing up to two minutes over time.

The Inside Mountain Climber

In a press up position, keep your back flat in the ground and your belly button pulled in, bring your knees across, squeezing your sides of the stomach. Breathe out so your abdominals will contract. Take your leg back and repeat the steps. You can start with 6 reps on each side and work up to 3 sets of 12. With the “Outside Mountain Climber”, you just copy the steps of the “Inside Mountain Climber”, but drop your hips slightly and bring your knees to the outside of your elbow, squeezing your stomach and obliques together as though folded in half. With the “Front Mountain Climber”, you need to bring your knee straight up to your chest.

Perform all of these stomach exercises three times a week with your cardio and other strength training routine for a strong and good-looking six-pack stomach.