Five Simple Steps to Losing Abdominal Fat
December 12, 2011
If you’ve been attempting to lose stomach fat and nothing you have attempted has worked up to now, these five simple steps just might help you get the success you are looking for.
Step 1: When it comes to losing tummy fat, it’s crucial that you possess a long-term target that you’re aiming towards, such as reaching a specific bodyweight or just being able to squeeze into a specific piece of clothing.
However it’s also essential to have several process-based targets too. These are the actions you’ll have to take in order to reach your primary goal, such as working out for a total of 3 hours every week or consuming a particular number of calories each day. That’s the best way to lose belly fat.
ACTION: Keep a daily list of 4-5 things you’ll need to do on a daily basis to reach your ultimate goal, and mark each of them off as you get it done. Here’s an illustration:
1. Do forty-five minutes of physical exercise
2. Consume 5 portions of fruit and vegetables
3. Take in no more than two thousand calories
4. Eat a fist-sized helping of protein with every meal
Step 2: Your quest for a slimmer belly must start in the kitchen rather than the gym. Contrary to what the television advertisements show you, hundreds of sit ups won’t burn away abdominal fat. And it also takes a lot more than 20-30 minutes of running or bicycling several times per week to lose the pounds from your stomach. So you’re going to have to improve your eating habits. Ultimately, if you want to lose belly fat, you need to consume fewer calories than you expend.
ACTION: To figure out the number of calories you need to lose belly fat, a very good guideline is to multiply your weight by ten. So if you weigh a hundred and eighty pounds, aim for about 1800 calories every day.
Step 3: As soon as your belly-fat burning diet is in place, the next step is to exercise. Research shows that a mixture of resistance exercise (e.g. strength training) and cardiovascular exercise works more effectively compared to aerobic exercise alone.
By way of example, a study published in the International Journal of Sport Nutrition and Exercise Metabolism demonstrates that in subjects who did a combination of resistance and cardio for three months, there was a 26% reduction in belly fat [1]. This compares to a 13.5% drop in the group who did only aerobic exercise.
In other words, subjects who did strength training AND cardio lost almost twice as much abdominal fat as individuals that did only cardiovascular exercise.
ACTION: Grab a pen and paper and jot down a workout plan for yourself. Signing up for a gym isn’t necessary – you can lose tummy fat with frequent brisk walking and bodyweight exercises in your own home.
Step 4: The crucial element to being successful with any nutrition and exercise program is to be consistent. Which means choosing a diet and workout program which you enjoy AND that gets to be a new lifestyle.
For instance, we’re always advised that we should consume six small meals a day if we want to lose tummy fat. But most people live very busy lifestyles and many people simply don’t have the time to cook and prepare all those meals.
The fact is, you don’t have to eat five to six times per day to shed stomach fat – research has shown that as long as you’re expending more calories than you’re taking in, it is possible to lose weight equally as easily with 3 as you can with six meals.
If you do not like going to the gym, then don’t pressure yourself to do it. Find a workout routine that you can do in your own home. Always keep your program both simple and satisfying, and you’ll find it easier to stick with in the long run.
ACTION: Make sure to think about whether your belly-fat burning program is one you’ll be able to adhere to over time. If it isn’t, find a program that is.
Step 5: Finally, you’ll have to be patient. Unrealistic expectations, such as losing fifteen pounds of fat in fifteen days, can easily drain your enthusiasm if you don’t achieve them. Your belly fat didn’t show up over night, and it won’t disappear that quickly either. Work hard, stay consistent and the results will come.
ACTION: Whenever setting your goals and objectives, be sure that you’re sensible. Otherwise you’re setting yourself up for disappointment.
http://gratestuffblogstuf.info