What is a good way to lose belly fat?
A good way to lose belly fat? And improve the abs. PLEASE one that really works!
Categories: ow to lose belly fat Tags:
A good way to lose belly fat? And improve the abs. PLEASE one that really works!
Categories: ow to lose belly fat Tags:
There are many ab workouts you can do to lose belly fat. The important thing here is that you work out the abdominal at least three times a week and at least 10-20 minutes per session. It is critical that these ab exercises be done in proper form, and would be best if done in cycle.
Do each set with 15 to 20 reps each. As much as possible, do not rest between reps, and minimize rest time between sets, in between sessions or in between each cycle. This will increase the intensity of your workout, and your abdominal muscles will respond accordingly.
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Just like with all other muscles, do not over work your abdominals. It also needs to heal and build new tissues as you hit it with your workouts. It is thus advised to either hit it 3 times to 4 times a week. Allow it to grow strong first, before you subject it to more stress with your Workouts.
Crunches – Lie on your back, with knees bent and your lower legs supported on a flat bench. Place your hands behind your head, then curl your torso forward so that your shoulders will leave the floor. Keep your head level all throughout the motion. Hold the top position for a while, then lower your shoulders back to the floor. Then repeat.
Lying Bicycles – Still lying supine on the floor with your legs raised at the hips, place your hands beside your head. Bend your right leg at the knee while you pull your right thigh up at the hip while curling your spine up to the right – your left elbow should then approach your right knee. Upon completion of the movement, pull your left leg up while you extend your right leg & curling your spine towards the left. Continue to do this in an alternate manner, with each pair of left & right curling counted as one repetition.
Twisting Crunches – Lie on your back with your left knee bent and foot flat on the floor. Cross your right leg over your left thigh, just like when sitting with your legs crossed. Position your left hand behind your head. Keep your right arm extended beside you on the floor. Then perform the Workout by curling your spine forward and then rotating to the right so your left shoulder leaves the floor. Keep your head level throughout. Hold the top position for a moment, then lower your shoulder slowly back down. Do the next repetition immediately once your back touches the floor. Do not rest between reps. After which, move on to the opposite side in the reverse position, and in the opposite direction.
Seated Jackknife – Sit on a flat bench. With your legs extended in front of you, angle your upper body back at 45 degrees in relation to the bench. Fold your body by bringing your legs in while curling your spine forward. Bend your knees as you raise your legs inwards. Hold the contraction for a moment before going back to starting position. Then repeat.
Dumbbell Side Bends – In standing position, hold a dumbbell in each hand straight on the sides. Start by bending from your waist all the way to the right, then straighten back up. Then move to the left. Do not swivel your hips during the execution. Continue to alternate, with each pair of left & right motion counted as one repetition.
1. So you have goals and you know it won’t be easy, you better have some inspiration for losing belly fat. If the inspiration is the way people look at you, fitting into clothes better, or whatever it needs to be something that really sparks a fire inside of you.
2. Eliminating all junk food or sweets is a great idea, but likely not feasible for your situation (or most for that matter). A better choice is to hide all of this junk food in a cabinet or pantry that is locked. The key or combination can be stored with a friend from whom you ask for permission or in a place that you must drive or walk to retrieve. This will force you to think twice about your decision before you tear into that pack of Oreo Cookies.
3. If you must eat out then make sure you have a small snack before you go so you don’t feel the need to completely gorge yourself on those delicious dishes. Don’t fill up with the unnecessary parts of the massive portions; just eat what you need after your snack is consumed. Losing belly fat is hard enough don’t make it harder by avoiding the "night out" with friends or family, just be smart about it!
These three strategies are huge for losing belly fat, but nothing tops this next statement, GET STARTED NOW AND DON’T LOOK BACK!!
A low carb diet gets rid of belly fat first
But those suck so don’t do them!
Die and exercise and losing overall body fat is the best thing to do.
very problematic for most people. there are some great exercises that can help reduce belly fat…but you have to keep in mind that repetition is key…don’t give up…
-use the machine at the gym that works your internal and external obliques (i use the machine where you sit and must twist side to side)…
-try to do some twists…try keeping your legs straight, knees slightly bent… and twist your torso side to side…
-sit ups of course!
hope that helps!
WELL.. u should do exercises which have a direct and a greater impact on ur stomach and belly… like crunches,curl…..
with EXERCISE …ONE MORE THING IS VERY IMP TO LOOSE BELLY FAT… that is to maintain blood sugar level..wen one diets he tends to eat 3 small mealsand be hungry i mean empty.. this lowers the bs level..which wont be helpfull if ur trying to loose belly
thats why instead of 3 u should eat 4 to 5 small meals…. this maintains blood sugarlevel.. which is very helpfull and causes to loose belly fast….. exercise and maintain bs level and see ur belly disappear beat of luck!!!!!!!
we cant spot reduce body fat so it just has to be overall fat loss
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours – it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast – they give you energy
have protein (lean meat, legumes etc) for dinner – repairs muscle
cardio exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)