One very common question that I am often asked is 'How to get rid of belly fat and what exercises work best?'
This question has to be answered in several parts but the first thing is to understand what is going on with the body. First of all everybody is different as per our genetic code inherited from our parents. This is important to know because it tells us where on the body we are prone to store fat. Some store fat in the lower areas of the body, while other in the mid section or upper regions. This information is important because the way to a flat ripped mid section is to burn fat all over the body. So if you are prone to store excessive fat in the mid section that is the area where results are gonna take time and patience.
So how do you exercise to burn unwanted fat from your abdominal area? By implementing an all around fitness program that incorporates cardio, resistance, and core strengthening.
Cardio
I am not gonna sit here and tell you specific fat burning cardio exercises. Bottom line is they all burn fat and calories. Just pick one and stick with it and keep in mind to achieve faster results 40 to 60 minutes 4-5 days a week is best. And if you are walking then fine but there is a difference between walking for weight loss and taking a casual stroll so don't dog it. Move briskly to get the heart rate up. You can incorporate arm movements, weights, jumping jacks, or stair walking to increase the intensity. You can change it up as well for instance 20 min walk, 20 minute stairmaster, 20 min elliptical, etc.
Resistance training
This is very important in order to build lean muscle mass which improve your resting metabolic rate and transforms your body into a fat burning furnace. Do not be afraid to build muscle. I am not referring to bulking up. So by all means hit the weight room. You can use dumbells, barbells, resistance bands, or machines. But resistance training is necessary to achieve better overall results. Studies have shown that people who combine resistance and cardio training experience faster results than cardio alone. Why? Because of the metabolic requirements for lean muscle. Your metabolic rate soars when you have lean muscle mass.
Core Strengthening
When working the core try not to think of it as targeting your abs. Abs are strengthen with core training but so is your inner core hence the name 'core training'. Examples of exercises that work the core, crunches, push-ups, pull-ups, squats, planks, and sit-ups. Both cardio and resistance training work the core when performed properly. Often times you may hear a trainer telling you to 'engage the core' when performing a particular exercise. Meaning get your mid section involved with the exercise.
Some other tips that will help with achieving faster results:
1. Try working out in the mornings before eating. This way your body will utilize more fat for energy because glycogen levels are low. Refer to this link for more details: click here
2. Try performing you resistance training prior to your cardio training. Doing the resistance training first will help utilize store glycogen therefore requiring your body to tap fat stores for the cardio energy source.
3.Lifestyle change. I use lifestyle change instead of "diet" because too many people associate the word diet as something temporary when it should in fact be your normal routine. Bottom line people nothing works if you continue to not eat properly and within reason. I cannot think of any program or supplement that does not state the need to follow a proper diet. Yet over and over people will claim something or some program didn't work for them. I cannot begin to tell you how many people I run into working out who ask for advice and they give me these sorrow stories how they have tried everything then I start to ask questions about the diet and that is where they are sabotaging their results. Here are some adjustment one can make to assist with fat burning:
- Drink lots of water and stay hydrated
- Consider drinking cran-water which has been know to fight cellulite.
- Restrict sugar and sodium intake
- Reduce saturate fats in your diet
- Take in good carbs (multi grains)
- Limit food intake late at night
- Limit alcohol consumption (this can really throw a wrench in your weight loss efforts)
4. Mental Strength. Ok I am gonna put this out there and some trainers and fitness professionals may disagree. But you want the truth. EVERYTHING out there works. The science behind all of this may be somewhat complex at the lower level but if you sum it all up it comes down to calories in verses calories out. Yes there are a lot of stupid quizmos out there and everybody under the sun has a weight loss program. So what is comes down to is who or what are you gonna role with. Decide and stick with it. Develop the mental strength to overcome any obstacles and temptations that may thwart your plans. And, practice discipline. Need help with mental strength and discipline enroll in a good martial arts class. Martial arts will train your mind and your body. Or if you are young enough join the military. People involved in martial arts and the military are head and heels above most in the areas of discipline and the outcome, good overall fitness, is usually a by product of their high standards.
One last thing to keep in mind when attacking stubborn abdominal fat, just remember that you are trying to undo several years or months of abuse so it will take time and effort to experience lasting results.
