Lose the Belly Fat

Tips To Lose the Belly Fat Permanently,
Men most of all seem to have the biggest problem when it comes to
losing belly fat. Belly fat is usually a very stubborn type of fat, in
that it requires a lot of work to reduce it. There are two types of
fat (subcutaneous and visceral fat) that you have in your abdominal
area. Both have serious health risk factors associated with them and
can lead to many related illnesses.
Subcutaneous fat lies directly beneath the skin and covers up your
abs, which doesn?t allow them to be seen. Visceral fat lays deeper
underneath your abs and surrounds your organs and has been found to be
even more dangerous than subcutaneous fat. For men that carry a beer
belly when you push on their belly it has a hard feel to it suffer
from too much visceral fat.
There is a huge problem in America and the World associated with
excess weight. Most of us would agree that extra abdominal fat is
simply ugly and why most people are self conscious about showing off
their body are rightful in doing so. It has been found to greatly
increase your risk for developing diabetes, stroke, heart disease, and
blood pressure.
Reduce your calories - To lose a pound you?ll need to burn 3,500
calories. If you reduce your daily intake by 500 calories you?ll lose
the belly fat a pound a week. To lose 2 pounds a week you?ll need to
reduce your daily intake by 1,000 calories. Females should not go
lower than 1,200 calories daily and men shouldn?t go below 1,800
calories daily.
Get more activity ? Step it up and do 10-minute power walks on your
way to work. Visit your local malls and parks and do a couple laps
around the perimeter with your spouse or friends. Take the stairs any
chance your get.
Build muscle - To speed up your metabolism. Muscle is metabolically
active vs. fat, so if you build it you can burn fat quicker. Workout
the major muscle groups such as your chest, shoulders, back, triceps,
biceps and legs. Shoot for 10 to 15 repetitions and 3 to 4 sets for
more of a toning effect. Let your muscles rest by doing your weight
training two to three times a week.
Get your aerobic exercise on - Aerobic exercise or also known as
"cardio," is an efficient fat burner. Mix in your cardio between your
weight lifting days for 45 to 60 minutes 2-3 times a week. Any of the
following would qualify - running, walking, swimming, elliptical
training, and yoga and pilates fall into this category. Reference my
Everyday Health Calculators Page to get a breakdown of your calories
burned during these activities.
It?s all about focus to lose belly fat through a combination of weight
training, cardio exercise, and a lean muscle building diet. Losing
your gut and getting a flat stomach can be a slow experience, but it
is certainly worth the efforts. The rewards are not only a better
looking and fit body, but also improved long term health.