do you want a trimmer waistline? well, that’s a silly question because who doesn’t? losing belly fat means reducing the risk of Type 2 diabetes and also reducing the possibility of heart disease, so losing belly fat does not only mean you’ll be looking a whole lot better it also means you’ll be improving your health.
according to Jeff Hayden you can reduce belly fat by following the correct program, it isn’t easy but is not impossible either you just need to be determined and follow the plan thoroughly. if you can do that it is certain you will lose reach your goal.
Heyden further states the following:
One, it’s impossible to “spot reduce.” you can target certain areas of your body by building muscle but you can’t specifically lose weight in your stomach, or your thighs and not anywhere else, you can strengthen the muscle but not lose fat. Want to lose pounds of belly fat? You’ll have to lose pounds of weight. Some will come from your stomach. Some will come from the rest of your body.
If you want to lose belly fat, you’ll need to lose weight. If you stick to the following plan, you won’t have to lose as much weight as you might think because your body will burn more fat for energy, but still. Reducing your body fat percentage will require losing some weight. Don’t go into this thinking you won’t have to lose weight, because that’s the surest way to fail.
So what is the best way to lose belly fat and reduce your overall body fat percentage, states Hayden.
1. Follow an intermittent fasting eating routine.
Intermittent fasting –it’s a great way to burn more fat and change your body composition and shift your muscle to fat ratio toward a greater percentage of muscle.
Your body is in two states: the “fed” state and the “fasted” state.
Once you start eating, your body shifts into the fed state. Even after you’ve finished eating, you stay in the fed state for roughly three to five hours (depending on what you’ve eaten, how frequently you’ve eaten, your metabolic rate, and other factors).
When you’re in the fed state, your insulin levels naturally increase, and when your insulin levels are high you typically don’t burn fat for energy because your body doesn’t need to tap into its fat stores — what you’ve eaten gives it plenty to work with.
After somewhere between three and five hours, your body stops processing its last meal. There’s nothing left to absorb, so insulin levels naturally decrease. Then, somewhere between eight and 12 hours after that last meal, your body starts burning stored fat.
So, when you’re in the fed state, your body doesn’t need to burn fat.
But it takes eight to 12 hours to get into the fasted state. Start your day with breakfast at 7 a.m. and don’t have your last meal until your 9 p.m. snack and you almost never go into a fasted state. Fast for 16 hours, and you do.
And that’s how, over time, you can lose a few percentage points of fat even if you don’t change your exercise routine and don’t change what you eat; keep all the other variables consistent and intermittent fasting will cause you to lose fat.
2. Do some cardio first thing in the morning.
According to at least one study in which participants ate 30 percent more calories and 50 percent more fat every day than they normally would, the people who exercised before eating breakfast gained almost no weight and their insulin levels remained healthy.
That could in part be due to the fact that their bodies burned more fat throughout the day, not just during exercise, than the other people’s in the study.
Those findings add to the evidence that exercising when your stomach is empty causes your body to burn more fat, both when you exercise and throughout the rest of the day.
So if you want to be able to eat more and still maintain your current body weight, get up earlier and exercise before breakfast. If you want to lose weight, get up earlier and exercise before breakfast. And if you want to be in a better mood all day,
3. Do HIIT training at least three times a week.
High intensity interval training is an exercise routine that combines moderate intensity intervals with high intensity intervals. (Here’s a thorough look at the benefits of HIIT training.)
Why does HIIT training work better than conventional cardio for fat loss? When you do cardio at the same pace, your body adjusts itself to the workload and tries to conserve calories. (After all, your body doesn’t know how long or hard you plan to work out.) Interval training forces your body to burn more calories — and tap into fat stores — because it has no choice. Science says so: One study at Laval University found people who performed HIIT cardio lost nine times more fat than people who performed moderate cardio at a consistent speed.
4. Do some basic strength training.
Strength training increases your metabolic rate, both during exercise and after. A pound of muscle burns more calories than a pound of fat. Strength training makes your muscles look better when the fat that was hiding them starts to disappear.
And besides that, it’s just fun to get stronger — you not only feel better, you move better. And you’ll feel better about yourself.
If you don’t want to go to a gym, that’s OK. If you want to get in better shape, this is the perfect plan for gaining greater strength and mobility.
And don’t worry that doing strength exercises — or lifting weights — will make you get all bulky. That’s another myth.
5. Do a reasonable amount of core exercises.
Having great abs — having a six-pack — is the result of having a low body fat percentage. You can do crunches for hours a day, but if you have excess fat on your stomach, your ab muscles won’t show through. If you’re not lean, no matter how strong or well-developed your abs, they won’t show through.
That means you want to work your core, but you don’t have to go crazy.
A reasonable workout would be, say, three sets of 15 hanging leg raises, three to four times a week. Hanging leg raises, done correctly, will work your entire mid-section.
Can’t do that many leg raises? That’s OK. Do roman chair leg raises. If you can’t do those, that’s OK. Do sit-ups.
But don’t automatically default to an easier workout. Try your best to do hanging leg raises. If you absolutely can’t, then try roman chair leg raises and again, try your best. Then work hard to get stronger so you can advance to a tougher abdominal exercise.
Do that — continually strive for progress — and your abs will look great when your belly fat start to go away. Plus, a stronger core improves your posture and naturally sucks your stomach in.
And finally …
6. Make healthier choices
That means taking in fewer calories than you burn. That means making healthier choices. That means … well, you know what that means. You know what you should eat. We all do. White flours and white sugars are the enemy. Foods like white breads, cookies, white pasta, white rice, and white potatoes are out. (The same is true for “white fats” like butter and full-fat cheese.)
Replace the white stuff with vegetables, fruits, and lean proteins. You’ll lose a couple of pounds (at least) just from taking this one step. Science says so.
Then, make sure every meal is healthy. All you have to do is include a serving of lean protein (fish, poultry, egg whites, etc.) with two servings of vegetables or one serving of vegetables and one serving of fruit. Or if you’re a vegetarian, include foods with sufficient protein.
by Zahra Khan (source Jeff Hayden)
Pakistan First Media And Brand Website.
You must be logged in to post a comment.
Brand wars- Chai V Coke
Whats Hot – The Chenab Club Elections, Faisalabad.
5 Important Life lessons you need to learn before you’re 40
6 influential Pakistanis who have made us proud!
© 2013-2016 Media Bites. All rights reserved.