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What it really Takes to Lose Belly Fat
By Julie Barros
To lose belly fat you need to do more than just abdominal exercises. Although ab exercises helps to tone and strengthen your abdominal muscles, it actually does very little to help with fat loss. In order to get rid of excess fat, especially in the stomach area, you need to do aerobics, strength training for all your muscles, reduce stress, get sleep and of course you must start eating healthy. Aerobic Exercise Aerobics are the best exercises for burning calories and fat. As you do your aerobic exercise, you are pumping blood and oxygen to your muscles. And guess what, fat needs oxygen to burn. So the more oxygen you supply your body the easier it is to burn excess body fat. To make the most out of your fat burning exercises and to flatten your stomach, do a minimum of 30 minutes at least 3 to 4 times a week. Remember, this is just the minimum. You should aim to increase the duration to 45 or 60 minutes for 4 to 6 times a week for the maximum benefit of losing belly fat. Strength Training Strength training exercises include weight lifting, resistance band exercises, dumbbell exercises and even body weight exercises. When you do strength training you are building lean muscles. The more lean muscles you have the higher your basal metabolic rate, which is the rate you burn calories during the day and night. In fact, your metabolic rate is responsible for up to 60 to 70% of the total calories you burn. A good strength training routine would include all the major muscles; upper body, lower body and of course your core muscles which include the back and abdominal muscles. You should strength train 2 or 3 times a week as a starting point. Begin to increase the number of days, reps and resistance as you become used to your starting routine. Reduce Stress Stress is a big contributor to belly fat. When a person is stress a stress hormone called cortisol is released into the body. When this happens, there is an increase in appetite and fat production. Generally this excess fat heads right to the stomach causing excess belly fat. So if you want to lose belly fat then you need to find ways to eliminate or reduce stress. Exercise is the number one recommended way to reduce stress. Other methods include relaxation therapy, deep breathing exercises and just sitting back and relaxing with a good book or magazine. Get Sleep You are probably wondering how sleep can help you flatten your stomach. Well, with a good nights sleep you will be more energized and alert. This means you can exercise harder and will make better food choices. Studies show that getting the proper sleep also helps maintain and regulate the insulin level in your system. Increased levels of insulin lead to increased fat production which again tends to settle in the stomach. So sleep really does help you lose belly fat or at least won't cause excess fat. Eating Healthy Lastly, and most importantly, you must eat healthy in order to lose belly fat. After all, you don't want to spend hours exercising only to blow it all by eating too many fatty or high sugar snacks. Make your meals well balanced and healthy by including foods in all the food groups. Be sure to have veggies and protein with each meal and get your fruits and whole grains in as well. Eliminate the "bad" trans fats and instead opt for foods with healthy fats like tuna and salmon. These fishes are high in protein and offer the benefits of Omega-3 fatty acids. For your dairy products, select low fat or fat free foods and drinks. If you incorporate all these steps into your daily routine, you will begin to see results in terms of fat loss, giving you a flatter stomach. |
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Nice Intel!! I was wondering what next after my joking and exercise both failed. I sleep only 5 hours everyday may be that is the reason. Any other way to decrease the insulin??without a 8 hour sleep schedule
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This intel was contributed by jlb724
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May, 2012
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