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How to Lose Abdominal Fat and Why You Should Do This?

PeteM.2020

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Get Shredded!
It?s not uncommon to have people arriving at the gym desperate to learn how to lose abdominal fat. It has been called many things and the most prevalent is the dreaded, ?Middle Age Spread?. It?s a term that describes the belly fat that appears and hangs on as we reach our 40?s. It has gone from being a common sign of middle age to a warning sign for greater health hazards. The bottom line is if you?re affected by belly fat, it?s critical that you learn how to lose abdominal fat.

The medical community has linked excess abdominal fat with serious health risks like Type 2 Diabetes, heart disease, hypertension, and forms of cancer, along with a series of organ problems.

In learning about how to lose abdominal fat, you need to first know that there are two types of abdominal fat: Subcutaneous, which is the fat you can grab with your hands and is just under the skin; and visceral fat which surrounds the intestines and abdominal organs. Visceral fat is more dangerous. So there?s more than just vanity reasons concerned with learning how to lose abdominal fat ? your health is at stake. The good news is that both types of abdominal fat can be lost with the right diet and exercise program. Once you learn what and how much to eat, your body will respond by burning the excess fat deposits. It?s a win-win situation; you lose the unsightly abdominal fat and gain a healthier lifestyle.

In order to get results and learn how to lose abdominal fat, you have to target both diet and exercise. The diet will create the fat burning and the exercise will speed up your metabolism so your muscle tissue develops. When combined, the result is you will eliminate both types of the abdominal fat.


Dieting to Lose Abdominal Fat

Be careful with drastically reducing your calorie intake because this may work against you. You want to make sure that you?re eating healthy food choices, but a drastic reduction can activate your body?s internal metabolism response to preserve it in times of famine. When that happens, your body may begin storing more fat because the drastic reduction indicates a famine is eminent.
In order to avoid this, reduce your calories to between 1,800 and 2,000 calories per day, this is just below the maintenance levels and will get results.


One of the most effective things which help as you learn how to lose abdominal fat is to keep a diet log. Keep track of what you eat to get an accurate calorie count. It?s a good idea to start this a week before you start your plan so you have an idea of where to start cutting calories.


When you begin cutting things from your diet, start by getting rid of unhealthy carbohydrates or oils, refined sugars, starches and grains are sources of simple carbohydrates and will sabotage your dieting. Eliminate bread made from flour or any type of pasta and processed rice.


Skip unhealthy prepared foods that you, that is, those that only require warming before serving. These are normally filled with chemical preservatives, including high-fructose corn syrup.
Your diet should consist of fresh fruits and vegetables, unprocessed meats, poultry and fish. Avoid alcoholic beverages they are loaded with empty calories which convert to sugar. This is hazardous to your by our metabolism and packs on the pounds.


Another thing you want to cut is your carbohydrates. Reduce them to no more than fifty grams a day until you begin losing weight. Read the package labels on everything you eat or drink to be sure you stay within the fifty grams.


After you reach your ideal weight, you may want to slowly elevate your carb intake until you stop losing abdominal fat. You?re likely to find this is your maintenance point.
When you start your exercise regimen, your protein intake should increase to about 25% of your calories. As you progress on your plan for how to lose abdominal fat, you want to eat protein-rich foods like eggs, unprocessed beef, organ meats, pork, chicken, fish, beans and other legumes.
Be careful with soy, it?s not a good source of protein since it isn?t a good biological match to human flesh. It takes a large amount of soy products to get the amount of essential amino acids needed to build tissue.


Exercising to Lose Abdominal Fat


Strength and resistance training will build your muscles and increase the calorie consumption of your system. The benefits are tremendous and well worth committing yourself to an exercise program. Consider teaming up with a trainer and maximize your results with a good weight training program.


You now have another element to your bodybuilding plan and a clear plan for how to lose abdominal fat. Put your plan in action and watch as you get rid of the abdominal fat forever!
 

Derek Wilson

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It's hard to target a specific area. Your body will lose fat as a whole.
 

Derek Wilson

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Spot fat reduction is only possible with liposuction. You can't target a specific area. Your body will lose fat as a whole. If and when you start getting fat your belly is the first place you start to notice, then if and when you drop the body fat, your belly will be the last place to lose it. Next thing is finding out the best way to drop body fat. Well this answer is even easier, wait for it, wait for it? Eat less calories than what your body uses. That's it!
 

Derek Wilson

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Yes, reducing body fat is easy! That is to say, understanding how to lose body fat. Once you know what to focus on, then it becomes easy. However, with that, there is something that you?re probably not going to want to hear, but it is absolutely crucial for your success. Try to something good for your body and you will get the result soon.
 

waste

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How to get a flat stomach?

Crunches/Sit ups
Perhaps the easiest of them all and most beneficial for upper abdomen, crunches would be your first go-to for a flat tummy and a fitter you. All you need to do is lie down straight on the floor, holding your hands by your ears. Slowly bend your knees with your feet straight on the floor. Thereafter, lift your shoulders and upper back, up and away from the floor ensuring your face points towards the ceiling. Exhale as you go up and inhale as you return to the original position. 15-25 repetitions per day would be perfect to attain those washboard abs!
Crunches with twists
Perfect to get rid of those love handles caused after eating oodles of junk food, crunches with twists begin with simple crunches. The only difference being, one has to raise oneself up slowly and then twist one?s body from the waist for better results. Try to touch your left knee with your right elbow and vice versa 10-15 repetitions on each side can do wonders to your flabby tummy.
Hip lifts
Lie down on the floor with your arms by your sides. Place your palms downwards and your legs over your hips at 90 degrees. Lift your hips off the floor putting the pressure on your core muscles and let your legs point towards the ceiling. Then return to the starting position. 15-20 repetitions are ideal for a flat stomach.
Pike and stretch
Lie straight on the floor with your legs extended over your hips, then pull yourself up, like one would do while doing crunches. Ensure your hands reach towards your feet. Bring your arms back overhead, lowering your left leg towards the floor. Crunch up again with your hands reaching for your toes, bring your arms back overhead and lower your right leg towards the floor. Repeat 20 times for an unbelievably fit tummy. Play happy wheels game help flat stomach :d


Side Plank
Lie down on the floor, on your right side while your legs are extended and your feet and hips resting on the floor on top of each other. Place your right elbow directly under your shoulder. Contract your core muscles and lift your hips and knees off the floor. Hold for as long as you can and then return to the starting position. 10-15 repetitions per day are best if looking at having a flat tummy.
 
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