Going you to gym is more a mental
exercise than a physical, the day you stop going to gym or stop doing work outs,
that’s the end of your fat burring and getting into shape world. Motivation is an
important factor, burning that extra fat around your belly and desire to see
oneself in a good and healthy shape is the best motivation factor. So those fat
burning and weight loss exercise are worth.
I am here today posting
some useful exercise that well help you in burning belly fat thus making you to
get in shape. But remember there are no short cuts and should be followed with
a healthy diet. As the old saying goes “NO
PAIN NO GAIN”
Exercise in small bursts.
Research shows that interval training or alternating short bursts of energy
with brief resting periods can improve muscle and build endurance more quickly
than traditional exercise.
- Try sprinting. Run as fast and as far as you can for 20
seconds, then slow to a walk until you catch your breath. Repeat for 10
minutes.
- Set a treadmill, elliptical or stationary bike for interval
training. Most modern exercise equipment can be set to an interval training
mode, which will significantly increase the difficulty of the exercise for
short periods of time.
- Go for a quick walk. Fit some exercise into your work day by
getting up from your desk and going for a 5-minute power walk. Take long
strides and keep a brisk pace, or try going up and down a flight of stairs.
Skip the crunches — for now. Doing abdominal crunches and sit-ups will build
strong muscles, but you might not be able to see them under the remaining belly
fat. In fact, doing crunches might actually make your stomach look bigger as
you build up thicker abs. Try these exercises to focus on your core muscles
instead:
- Do the bridge. Get into the position for doing a push
up/press up. Rest on your elbows and keep your eyes to the floor at all times.
Pull your stomach muscles in tight, imagining them going to your backbone. As
you do this, your bottom should be down and your back straight. Aim to hold
this position for as long as it feels comfortable. During the holding period,
don't arch your back but keep it as straight as possible. If it feels to hard
at first, allow your knees to form a resting platform. Aim to hold the position
for 30 seconds and repeat this exercise 3 to 5 times.
- Do squats. Stand with your feet 8-9 inches apart, extend your
arms in front of you, and squat your hips backward. Do four sets of 15 to 20
squats, working several minutes at a time.
- Stretch the sides of your waist. Stand up straight, with your
feet hip-width apart. Put your right hand on your right hip, and lift your left
arm straight up, so that your palm is facing to the right. Keeping your legs
centered, lean to the right, and "reach" over with your left arm,
stretching your left side. Do 3 to 5 times on each side.
Ramp up the cardio. Aerobic exercises, which get your heart pumping, burn calories
quickly and will facilitate fat-loss all over your body, including your belly.
You can't "spot-burn" belly fat, but it's usually the first to burn
off when you exercise, regardless of your body shape or size.
Time your miles. Track your progress by timing how long it
takes you to run a mile. As your cardiovascular stamina improves, you'll notice
the time going down.
Correct shin splints. If you get painful shin splints
whenever you run, you're probably over-pronating (that is, putting the majority
of your weight on the outer side of your foot when it comes down). Look for a
pair of shoes designed specifically to help alleviate this.
Dont' overdo it. When you're first getting into cardio, aim
to workout 3 days per week, then build up to 4 when you're ready. Pushing
yourself hard every single day won't give your body enough time to recover and
build up muscle, and could lead to injury.
Add resistance training. A 2006 study published in the International Journal of
Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular
(aerobic) exercise with resistance training is more effective than
cardiovascular training alone in getting rid of abdominal fat You can do
resistance training with free weights, exercise machines, or resistance bands.
Dieting
for Fat Loss :
Reduce
your calorie consumption. Unless you restrict your calorie
intake, you're not going to lose belly fat. Try out these tips:
- Remember that it takes a 3700-calorie
deficit to lose one pound of fat. That is, you have to either burn off 3700
calories through exercise or eat 3700 calories less than you burn in a week.
- Aim to lose a maximum of two pounds per
week. Losing any more than that can be unhealthy and lead to a cycle of
"crash" dieting, in which you rapidly gain back any lost weight.
- Keep a food diary. Most people tend to
underestimate how much they eat in a day. Get an honest assessment of your
eating habits by writing down everything you consume for a week. Look up an
online calorie calculator, and figure out roughly how many calories you're
consuming in a day. From there, see what you can afford to cut.
- Try a diet in which you consume 2200
calories (men) or 2000 calories (women) per day. This should cause a deficit
sufficient for you to lose one or two pounds per week, depending on your
activity level
Eat
good fats. Studies suggest that a diet with a higher ratio of
monounsaturated fats (MUFAs) — such as avocados, nuts, seeds, soybeans,
and chocolate — can prevent the accumulation of belly fat.
- Trans fats (in margarines, crackers,
cookies, or anything made with partially hydrogenated oils) seem to result in
more fat being deposited in the abdomen, so avoid these as much as you can.
- Get more fiber in your diet. Soluble
fiber (such as that found in apples, oats, and cherries) lowers insulin levels,
which, as mentioned earlier, can speed up the burning of visceral belly fat.
- Add fiber to your diet slowly. If you
are currently getting 10 grams of fiber a day, don't jump to 35 grams of fiber
the next day. You need to give the natural bacteria in your digestive system time
to adapt to your new fiber intake.
- Leave the skin on your fruits and
vegetables. Incorporating more fruits and vegetables into your diet will add
fiber, but only if you eat the skin, because that's where all the fiber is. So
don't peel those apples before you eat them. If you're eating potatoes, try to
leave the skin in the dish (such as if making baked or mashed potatoes) or if
you peel them, make a snack out of them, such as baked garlic Parmesan peels.
It's also worth knowing that keeping the skin on potatoes when you cook them
will help keep more vitamins and minerals in the flesh. Just don't eat any
parts of skin that are green.
- Eat more split pea soup. Split peas are
a fiber "power food". Just one cup of them contains 16.3 grams of
protein.
Measuring
Progress
Calculate your waist-to-hip ratio. Your
waist to hip ratio — or the circumference of your waist divided by the
circumference of your hips — can be a good indicator of whether you need to
lose belly fat. Here's how to get it:
- Wrap a soft tape measure around the
thinnest part of your waist at the level of your navel. Note the measurement.
- Wrap the tape measure around the widest
part of your hips, where you can feel a bony protrusion about 1/3 of the way
from the top of the hipbone. Note the measurement.
- Divide your waist measurement by your
hip measurement.
- Know what's healthy. Women should have
a ratio of 0.8 or below; men should be at 0.9 or lower.
- Continue to take your measurements as
you progress. After you've incorporated some of the strategies mentioned above
into your lifestyle, keep taking your measurements. Write them all down in the
same place so you can see your progress as the inches melt away.
- Weigh yourself at the same time each
day. Because body weight can fluctuate depending on the time of day, when you
last ate, or when your last bowel movement happened, try to standardize the
process by weighing yourself at the same time each day. Many people choose to
do it when they first wake up in the morning, before eating breakfast.
- Join forces with a friend. Trying to
lose weight with a partner can help you stay accountable for your actions, as
well as giving you an extra incentive to keep exercise appointments. Share your
victories together, and discuss solutions to whatever roadblocks you encounter.
- Understand risks associated with belly
fat. Losing belly fat doesn't have to be solely a cosmetic goal; understanding
the health issues linked with belly fat can help motivate you. Belly fat is
linked with cardiovascular disease, diabetes, and cancer. Specifically
it's the deepest layer of belly fat —the fat you can't see or grab — that poses
health risks. That's because these "visceral" fat cells actually
produce hormones and other substances that can affect your health (e.g.
increased insulin resistance and/or breast cancer risk). The fact that
they're located right next to and in between organs in your abdominal cavity
doesn't help. For example, fat next to the liver drains into it, causing a
fatty liver, which is a risk factor for insulin resistance, setting the stage
for Type 2 diabetes.
The way your body distributes fat is
largely beyond control and can be dependent on factors such as genetics and
menopause. What is within your control is your level of body fat overall — if
you keep that low, it won't really matter where the fat goes, because there
won't be much fat to deposit in the first place.
- Many women start gaining more weight in
their belly as they get older, especially after menopause. The body fat
distribution changes — less fat goes to your arms, legs and hips, and more of
it goes to your midsection. Some people even find their waistline widening
while their weight remains the same. Nonetheless, the above steps will
help to do away with belly fat.
- If you don't have weights for
resistance training, you can start by lifting anything heavy. Or, you can use
gravity as resistance: do pull ups and pushups.
- If you're having trouble getting
motivated to exercise, get halfway there. If you want to go to the gym, but
just don't feel like it, at least just drive yourself to gym, and tell yourself
that if you still don't feel like working out, you'll go home. Odds are,
though, once you're there, you won't feel like driving home. (But if you do,
that's OK too.) Then tell yourself you'll just walk on the treadmill for 10
minutes, even if your exercise routine involves much more. Just telling yourself
to do one more thing, without having to commit to anything else, will make
things much easier. And before long, your endorphins will take over.
- An easy way to burn more fat is to walk
everywhere within a reasonable distance. You save money on gas, and also save
wear and tear on your vehicle. And you might save parking charges and/or cab,
bus or subway fares. All you need are comfortable shoes (take your dressier
shoes with you in a bag if necessary) and walk, walk, walk. Pick up the pace as
you get fitter to make those short journeys even quicker and smile at all the
traffic traveling bumper to bumper in the rush hour. Biking is also a good
option as you are working hard and getting to your destination faster.
- Eat smaller dinners. You don't need to
stop eating the things you like, but you should try eating smaller portions
inch by inch. Large dinners tend to hurt a fat loss process because most people
aren't very active after dinner. This is the basis for advice along the lines
of "don't eat anything within a certain number of hours before going to
bed". The claim that your entire dinner is stored as fat isn't entirely
true. The process is more complicated than that, but the fact you don't move
after dinner is enough to hurt your cause. You can offset this by eating a
larger lunch or snacking healthily before dinner.
- If you get lots of sweet cravings,
replace sweets and sugar with fruits. The sugars in fruits are digested
differently than the empty calories of white sugar that are in most candy and
processed foods. The fiber in fruit also slows the absorption of the sugars so
you don't get as high a sugar rush (and as low a crash).
- On days where you are feeling dragged
down because you haven't slept much, make sure you get some lean proteins in
your body. When we haven't slept, our bodies tend to crave sugar and "junk
food." We can curtail this by getting lean proteins such as nuts and fish
into our diet.
Warnings
- Doing only sit-ups and crunches
can actually cause the appearance of more belly fat, as the abdominal
muscles grow in size and shape, they will push out against the fat, making
it appear larger and thicker.
- If you've gained weight or been
pregnant, you may have excess skin in the belly area that won't disappear
no matter how much fat you burn. You will only know how much excess skin
there is, though, if you get rid of all the fat first. It is also possible
that your skin will tighten up again once you've lost the belly fat. Courtesy:
Wikihow
Love to hear from my reader so do leave you
comments
Once your diet is really ingrained into your life you need to make sure that you work on implementing a really good diet. I am telling you right now that weight loss is all about exercising every single day of your life. Losing weight will never become an issue again once you focus on diet and fitness.
