How Do You
Lose Belly Fat A Healthy Approach To Six Pack Abs
How do you lose belly fat? That seems
to be the million dollar question. Many people say the key is to
“obey.” But, I’m going to give you a more thorough answer to
the question how do you lose belly fat in this article. A firm, flat
stomach is the ultimate symbol of sex appeal. But researchers have
also found that losing abdominal fat is one of the most important
things you can take to stay healthy for life.
While you probably realize that excess
fat is unhealthy, you should also know that where the fat is
distributed is key to health. People who are fattest in the abdomen
(the so called “apple shaped body”) have a greater risk of heart
disease and diabetes than those with pear shapes (fattest in the
hips, buttocks, and thighs).
You won’t be surprised to learn that
the best way to lose abdominal fat is to eat right and exercise
regularly. And there's a growing body of evidence showing that the
quickest way to burn off the fat from your belly is with a mix of
weight-training and aerobic exercise.
One study tracked 30 obese women for
six months. The women were assigned to a control group, an aerobic
exercise group, or a combined exercise group. The aerobic exercise
group did a full hour of cardio exercise for six days a week. The
combined exercise group did weight training on Mondays, Wednesdays,
and Fridays, and aerobic exercise on Tuesdays, Thursdays, and
Saturdays.
At the end of the six-month period, the
women in the aerobic group had lost 23.1 cm of abdominal subcutaneous
fat while the combined group lost 61.8 cm, nearly three times as
much. The combined group also did better on the abdominal visceral
fat measure with 93 cm lose compared to 82 for the aerobic only
group. There was no change in the control group.
How do you lose belly fat starts with
developing a combined exercise plan that is strenuous? 30 minutes a
few times a week won’t cut it. You need a full body training
program combining cardiovascular and resistance exercises. You don’t
need to do hundreds of crunches, sit-ups or any of the complicated
routines being touted by the “six pack abs” hype machine. The
key to losing belly fat is to burn more calories than you eat. These
fancy exercises don’t burn the kind of calories you need in order
to be really successful.
Getting killer abs has a lot less to do
with training and everything to do with lowering your total body fat.
The next step is to eat the right foods. There is a lot of
conflicting information on nutrition. From the Adkins “eat no
carbs” people to those who eschew all fats, there are radicals on
every side.
How do you lose belly fat starts with
taking in enough protein to maintain muscle mass. At least 20 to 30
percent of your diet should come from fats. Then, you balance your
carbs around the other two factors depending on whether you want to
lose weight or not. And if you are trying to lose belly fat, you do
want to lose weight. You must take in fewer calories than you burn.
How do you lose belly fat? Basically,
if you lose the excess fat in your system, your belly will go away
too.
Some exercises and more tips can be found at http://thefitnesswiz.com/ .
Some exercises and more tips can be found at http://thefitnesswiz.com/ .
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