Become A Belly Fat Burning Machine
To make your body burn calories faster you have to increase your activity levels
, forcing your body to draw upon its fuel reserves, the energy stored in fat cells.
Cardio training is the most effective way to melt away your stored fat reserves. It boosts your metabolic rate, so working out for 20 minutes in the morning will keep your metabolic rate up all day, meaning you burn calories long after you have finished your work out.
Cardio fitness is absolutely essential in the battle of the bulge. Cardio takes your body into a fat burning zone, helping you to burn off excess calories that no other form of exercise can rival.
This could be anything from running, cycling, swimming, rowing or simply walking. Try 3 sessions a week of 30 minutes of low intensity cardio and you will see the benefits.
With cardio you can make your workout a lot more time efficient and effective by trying interval training. You can get rid of any flabby bits quicker than you think by doing 20 minute sessions of interval training.
Interval training is where you alternate between high intensity (maximum effort for 60 seconds) followed by low intensity (50% effort for 60 seconds) effort levels while doing a cardio workout.
Start with 20 minutes of steady walking every day, stand tall, lead with your feet, draw your belly button in and breathe rhythmically. Build up to adding in 1 minute bursts of fast walking five times during the 20 minutes. When you feel ready, build up to 10 fast one minute bursts interspersed with 10 slow one minute bursts.
If walking and running are not suitable for you, follow the same principal for cycling, rowing or swimming or any type of cardio workout that suits you, any exercise that gets your heart pumping. Find a sport or cardio exercise that you enjoy and youll be far more likely to keep it up.
It is also a fact that you will lose and maintain fat loss much more effectively if you develop lean muscles instead of loose soft muscles. Incorporating some strength training into your fitness routine will maintain your muscle balance which will kick start your metabolism and keep it working for longer, burning away those excess calories.
Strength training does not have to involve lifting heavy weight or dumbbells. Using your own body weight is a great way to get started. If you do a push up you are lifting your own body weight. Try to concentrate on the major muscle groups, the chest, legs and back. Without picking up a dumbbell you can work all these major muscle groups doing a few push ups, squats, lunges, pelvic lifts, even climbing the stairs!
The main goal is to tone up and work out all of your muscle groups. When you are doing your strength training try and focus on toning and strengthening exercises for fat burning, not building great big rippling muscles.
Strengthening the biggest, major muscles in your body will have a greater impact on increasing your metabolic rate, as they will naturally use more calories every day, allowing you to burn calories while you sleep.
So work those major muscles! It will not only help in losing belly fat but will help you to get a firm toned and highly desirable body!
by: Dr Elizabeth Hughes
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