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Tips to Losing Abdominal Fat
A very common question that newcomers to the fitness world often ask is how do you get rid of belly fat and what exercises work best?
This question must be answered in several parts, but the first thing is to understand what happens with the body. First of all, everyone is different because of our genetic code inherited from our parents. This is important to know because it tells us where in the body we are prone to store fat. Some store fat in the lower areas of the body, while others in the middle section or upper regions. This information is important because the way to a ripped flat middle section is to burn fat throughout the body. So if you are prone to storing excess fat in the midsection that is the area where results will take time and patience.
So how do you exercise to burn unwanted fat from your abdominal area? By implementing an all around fitness program that incorporates cardio, resistance and core strengthening.
All fat burning cardio exercises are performed long enough. Just pick one, two or even three, and stick with it. Keep in mind to get faster results 40 to 60 minutes 4-5 days a week is better. And yes you are fine, but there is a difference between walking for weight loss and taking a casual walk so don’t do it. Move quickly to increase heart rate. You can incorporate arm movements, weights, jumps, or stairs to increase the intensity. You can also change for example 20 min walk, 20 min stairmaster, 20 min elliptical, etc.
This is very important for building lean muscle mass which improves your resting metabolic rate and turns your body into a fat burning furnace. Don’t be afraid to build muscle. I am not referring to bulking up. So by all means hit the weight room. You can use dumbbells, barbells, resistance bands, or machines. But resistance training is necessary to achieve better overall results. Studies have shown that people who combine resistance and cardio training experience faster results than cardio alone. For what? Because of the metabolic needs for lean muscle. Your metabolic rate increases when you have lean muscle mass.
Strengthening the heart
When working the core, try not to think of it as targeting your abs. The abs are strengthened with core training, but so is your inner core hence the name “core training”. Examples of exercises that work the heart, crunches, push-ups, pull-ups, squats, planks, and sit-ups. Both cardio and resistance training work the heart when performed properly. Often, you may hear a trainer tell you to “engage the core” when doing a particular exercise. The meaning that your middle section is involved with the exercise.
Some other tips that will help you achieve faster results:
1. Try to work in the morning before eating. In this way, your body will use more fat for energy because glycogen levels are low.
2. Try performing resistance training before your cardio training. Doing resistance training first will help to use the glycogen store, so your body must hit the fat stores for the cardio energy source.
3. Change of life. Start thinking about “lifestyle” instead of “diet” because too many people associate the word diet as something temporary when it should be your normal routine. True story, nothing works if you continue to not eat well and in reason. Most training programs or dietary supplements state the need to follow a proper diet. However, more and more people claim that something or some program did not work for them. One can easily sabotage their fitness goals by not making the necessary lifestyle changes to see sustainable results. Here are some adjustments you can make to help with any fat burning:
- Drink plenty of water and stay hydrated
- Take the cran water that has been known to fight cellulite.
- Limit sugar and sodium intake
- Reduce saturated fats in your diet
- Eat good carbohydrates (multiple grains)
- Limit food intake late at night
- Limit alcohol consumption (this can really throw a wrench in your weight loss efforts)
4. Mental Strength. The truth is that most fitness training programs work. The science behind all this can be a little complex at the lowest level, but if you summarize everything, it comes down to calories in verses calories out. Yes, there are a lot of crazy gizmos and everyone under the sun has a weight loss program. So what it comes down to is who or what you feel most comfortable with. Decide and stick with it. Develop the mental strength to overcome any obstacles and temptations that may derail your plans. And, practice discipline. You need help with mental strength and discipline by enrolling in a good martial arts class. Martial arts train your mind and your body. Or if you are young enough join the army. People involved in martial arts and the military are head and heels above most in the fields of discipline and the result, a good general fitness, is usually a product of their high standards.
One last thing to keep in mind when attacking stubborn belly fat, just remember that you are trying to undo several years or months of abuse, so it will take time and effort to experience lasting results.
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