How To Lose Abdominal Fat
Excess abdominal fat is a health hazard that the medical community says effects both men and women
. Researchers have found a correlation between excess belly fat, around the organs and health issues in men. It is critical that you reduce this excess fat naturally and slowly.
Diseases that are related to belly fat are: Heart disease, some types of cancer, high blood pressure, diabetes,stroke and insulin resistance. An absence of regular physical exercise and unwise dietary choices leads to a build up of belly fat in men. Age plays a part in the accumulation in both sexes, with the slowing of the metabolism and menopause in women. Both sexes tend to thicken in the waist as we age, but excess belly fat can be banished.
There are no magical solutions to losing your belly fat just these two approaches: Diet and Exercise. All so simple , isn't it? It really is. The key factor is your resolution and dedication to ridding yourself of your "spare tyre". Don't fall for the idea of "targeted or spot reduction" exercises to help you . Many gyms and health clubs peddled this malarkey for decades - it does not work.
The body spreads excess fat evenly in its predetermined storage areas. So, if you want to lose your belly fat, your diet will also reduce fat in other areas equally.
Abdominal Fat Reduction Diet
Understand that under feeding yourself will only trigger the body to store fat more efficiently, as low calorie levels signal starvation to the brain . Your body is intelligent and will consume muscle tissue for energy before stored fat .
Your calorie intake should be the amount your age, size and gender indicate is sufficient to maintain your tissue,
organs and functions.
For example, a 50 year old male who is average height and slightly overweight and exercises moderately 3 times per week will need 2,566 calories per day to maintain his weight. The same man at 70 years needs about 5% less calories.
He will need to take in 2,053 calories per day to lose weight.
He will need to consume 1,760 calories per day to dramatically lose pounds.
A woman the same age and criteria needs 2,338 calories each day to maintain, 1,870 calories to reduce weight and 1,760 calories to lose weight fast. A woman of 70 years needs about 6% less calories to maintain.
The tool you need for your belly fat loss diet is a calorie counter. You can easily get one by obtaining it from a number of sites on the internet. Plan your diet around the maintenance level for your age and gender, minus 5%.
Muscle tissue burns energy at 3 times the rate of fat, so stacking on plenty of muscel will hasten your weight loss dramatically.
Belly Fat Loss Workout Program
Strength and resistance training is important for building muscles. For a beginner it is sufficient to perform body-weight
resistance exercises. An intermediate or advanced exerciser should use free weights or weight loaded machines to perform their exercises.
Brisk Walking - Start out (as a beginner) doing thirty minutes a day of low to moderate pace walking, building up the speed and effort as you become conditioned.
Free Standing Squats - Stand up straight with your feet facing directly ahead and shoulder width apart. Extend your arms out in front, palms down, and do a full squat until your thighs are parallel to the floor. Work up to 100 squats.
Waist Twists - Erect with hands on hips, twist your body to the left, then to the right. Work up to 100 twists.
Calf Raises - With your toes on a piece of 2X4, rise as far as you can and hold it for a two-count and then lower your heels until they touch the ground. Work up to 100 calf raises.
Push-Ups - In a prone position with your hands at shoulder width, elevate your body at arm's length keeping your torso straight. Beginners should start on their knees. Intermediates should be up on their toes. Work up to 25 push-ups.
As you move beyond these beginner's exercises, join a local fitness center and have a trainer set up a weight training program.
by: Muscles1
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