Of all the mails I get sent every day, by far the most common – from men and women alike – are questions about how to lose stubborn belly fat.
A pot belly… love handles… the spare tire… call it what you will. It seems to be the area of your body that you’d really like to do something about.
You’ve been trying for years to rid yourself of that spare tire around your middle. Read on, and I’ll explain what you can do to get rid of it once and for all.
Not only is a firm, flat stomach the ultimate symbol of sex appeal, researchers have found that losing abdominal fat is one of the most important steps you can take to stay healthy for life.
It won’t surprise you to learn that the best way to lose abdominal fat is to eat right and exercise regularly. And there’s a growing body of research showing that the fastest way to burn off the fat from your belly is with a combination of weight-training and aerobic exercise.
With any exercise routine, you are unlikely to have success unless you focus on your diet and nutrition at the same time.
The combination of diet, cardio and strength training exercises will help kick-start your body to lose that belly fat.
Diet plan:
- You always want to combine a source of protein and a complex carbohydrate with every meal. Or you can substitute “good fats,” such as nuts, seeds and foods made with olive oil, for the carbs
- Water is incredibly important. Drink it abundantly. You should exclude fruit juices in order to help limit sugar intake
- Five to six small meals a day, every two to three hours, is the best way to go. The body digests food more efficiently this way, and you’re less likely to succumb to sugary snacks, because you’re not as hungry
Cardio Exercise:
You should make sure to incorporate 30 to 45 minutes of cardiovascular exercise into your workout three to four times a week. It will help you shed pounds, increase your metabolism and improve your cardiovascular health.
Body Workout:
- Push up straight into a plank position on the mat. This exercise is a compound exercise that includes the arms and legs as well as the core muscles, all critical to eliminating body fat. When you do a pushup, you have to keep your abdominal or core muscles tight when lowering your body to the ground
- Ball Tucks: While sitting on the Resist-a-ball, do tucks to strengthen both the lower and upper abdominals
- Using a medicine ball, you can twist and throw for an advanced workout. In a sitting position, you twist to strengthen the obliques and throw the ball to get a full body workout
Brian Parker
http://www.articlesbase.com/advice-articles/how-to-lose-stubborn-belly-fat-51456.html
What is the best way to lose stubborn belly fat?
I have stubborn belly fat that I have had for years. I’m 19 and I finally want to do something about it. What’s the best way that I can lose the fat and keep it off?
I want to lose my stomach fat and get a flat and even toned stomach that shows muscle when I flex.
die
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Hi, Connie, as you’ve discovered, abdominal weight is incredibly stubborn! It has to be tackled on three fronts: proper foods, exercise, and hydration. This page is called "Eliminate Unhealthy Belly Fat" and can help:
http://www.easy-weightloss-tips.com/belly-fat.html
Good luck!
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Boy, I wish I knew! The only people I’ve actually seen lose stomach fat are people who lost excess weight over a long, slow and steady period, who increased their activity as they lost weight.
I believe it is a matter of using the muscles that are there to tone them up.
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jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these
crunches – I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.
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There’s only ONE WAY to lose fat – and that is to create a calorie deficit. However, there are two ways to create a calorie deficit – one is to decrease your food intake so you are eating less than you burn, the other is to increase your exercise and activity so you are burning more than you eat.
Of the two ways to create a calorie deficit, burning the fat is far superior to starving it. You see, cutting calories too much causes weight loss at first, but it also causes muscle loss and it eventually leads to a decrease in metabolism, so the weight loss stops. This is very common on conventional diets, right? You lose weight in the beginning, but then you hit a plateau that you just can’t break through. Cutting calories even more at this point only digs you even into a deeper "metabolic hole."
Eating more of the right foods (up to a certain point) actually increases your metabolic "heat" like putting wood on a fire. Food is energy; food is fuel, and it produces (metabolic) heat.
Exercise burns calories and creates a calorie deficit, but the real advantage of exercise over diet is that exercise increases your metabolism, dieting slows it down. Exercise also has major health benefits, while starvation can only create health problems.
So if you eat more (healthy foods) and exercise more, you get a double increase in metabolism. If you eat less and exercise less you get a double decrease in metabolism. That makes complete sense doesn’t it?
The IDEAL exercise program for fat loss has a combination of cardiovascular (aerobic) training and strength training. But ultimately, you’re not likely to stick with exercise long term unless you choose activities you enjoy – so pick something you enjoy, even if it doesn’t follow the guidelines of "traditional" fat loss programs. It’s better to do something than nothing, and all exercise counts.
Some people may have orthopedic problems which limit the type of exercise they can do. But nearly everyone can walk. So if you can walk, then walk. And almost everyone can do some type of strength training. Instead of focusing on what you can’t do or what you don’t like to do, direct your attention to what you CAN do and what you would like to do.
Maybe you don’t like being couped up inside all the time. Maybe you’d prefer hiking or jogging outside. Or maybe boxing or martial arts sounds cool to you. Maybe you like basketball or tennis. Maybe you’d enjoy classes, or yoga or pilates. Your options are nearly unlimited, but you have to do something or your body will begin to deteriorate.
As you increase your lean muscle mass, you’ll also get a permanent increase in your resting metabolic rate. Muscle is what drives your metabolism, keeps you young and makes you look more physically attractive. Others will notice how good you look, and you’ll feel better about yourself too. Yes, you may lose weight from diet alone, but you’re likely to end up a "skinny fat person" with a slow metabolism and very little lean body mass (not to mention, you’ll probably gain back all the fat)
Last, but not least, be careful what you say to yourself over and over because that tends to program your subconscious mind and create your self image. If you’ve been repeating to yourself for years, "I’m not big on exercise" or "I’m not an exercise person", that eventually becomes a part of your identity. You always tend to behave in alignment with your identity in order to stay "true to yourself."
Maybe when you look in the mirror after just a few weeks and see your body start to change you’ll begin to like enjoy exercise a LOT. It can get addictive, you know. The endorphins that are released when you exercise are like opiates. Ever hear of "runners HIGH?" Ever hear of an "exercise addict?" What would YOU rather be hooked on? Forget about popping pills, Your body is the most exquisite pharmacy on the planet. Exercise is a better fat burner, health creator, energy producer and anti-depressant than any man-made drug will EVER be. Exercise can be fun and FEEL GOOD too.
Human beings were meant to move. Bodies don’t lose their function by being used too much and "wearing out", they lose their function by not being used enough and "rusting out." So if the positive benefits of exercise don’t motivate you enough, then just picture yourself 10, 20 years from now and imagine what will happen to you if you DON’T start exercising today.
Check out my website, where I have reviewed the top weight loss products.
http://www.my-linker.com/hop/weightlossreviews1
I hope this is beneficial to you reaching your goals!
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In order to lose stubborn belly fat, you are going to have to come to the following understand: You can not lose stubborn belly fat by just doing ab exercises!Almost every time you turn on the T.V., there is some ad promoting the newest ab machine promising that it’s the ‘miracle’ machine to lose stubborn belly fat super fast!
Listen, in order to lose stubborn belly fat, you are going to have to lose TOTAL body fat. You can not spot target fat loss. You seriously didn’t think you were going to get a flat tummy or six pack abs, and all the while you got flabby arms, and no muscle definition elsewhere…did you? I hope not! When you lose fat, you are going to lose fat all over your body….what’s wrong with that?!
follow the basic core principles of a healthy lifestyle:
1. Proper nutrition: (Protein, complex carbs, fiber, healthy fats, and foods rich in vitamins and minerals)
2. Water: Drink plenty of water daily. I recommend 1/2 to 1 gallon of water daily.
3. Sleep: Often underestimated, getting an adequate amount of sleep every night is a surefire way to lose stubborn belly fat, total body fat, and to improve your overall health. I recommend for you to get 7-8 hours of sleep every night.
4. Exercise: High intensity cardio exercise is HIGHLY recommended if you want to lose stubborn belly fat LIGHTNING FAST! By doing high intensity cardio, your body will melt fat away! Also, weight training exercise. No matter if you are man or woman, you have to build lean muscle for maximum results. Muscle will burn calories even while you rest
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