Dieting Rid Belly Fat

When you want to achieve a thinner waistline and have an attractive, flat stomach, you will have to get rid of that belly fat and eliminate the layers of fat that have settled on top of your abs. Some say that the most effective way of flattening the stomach area is to stick to a combination of strength training, cardiovascular exercise, as well as stable blood sugar level. The strength training should have some sort of extra focus on the mid-section. Your cardiovascular exercise should involve short, hard workouts.  When you stabilize your blood sugar levels, you will avoid adding additional fat to your body.

Strength Training

You should work the ab muscles 3 times per week.

In order to reduce your belly area, you will have to do some form of progressive strength training. You should first know that the main function of the ab muscle is to flex your torso in the forward position. There are also other muscles that flex your torso to the side, as well as rotate your torso. If you want interested in effectively strengthening your stomach, you will need to do the following types of exercises:

1-2 forward flexion exercises (crunch, sit-up, etc.)

1-2 side flexion exercises (side bends, side crunches, etc.)

1-2 rotational exercises (trunk rotations, standing twists, etc.)

Cardiovascular Exercise

It is suggested that you incorporate short, hard cardio workouts in order to increase your metabolism. When you increase your cardio workouts, you will be less likely to store any excess calories as body fat because they will be used for your increased metabolic rate (due to the exercise). These exercises also are more likely to decrease some of your excess body fat.  Some examples of what you can do include:

Walking

Bicycling

Swimming

Stair Climbing

Sample Workout

Performing 30 seconds of hard work (almost as hard as possible)

Performing 1 minute of moderate work (recovery time-catch breath)

Repeating this process 6-10 times.

Then cooling down at an easier pace for 2-5 minutes.

Stable Blood Sugar Levels

When you have a stabilized blood sugar level, you will have a better rate of burning calories. It is suggested that you feed your body every 2-3 hours to maintain your metabolism. Now that doesn’t mean you eat full-course meals, but you can have small, healthy snacks throughout the day. You can find some reasonable food items in: vegetables, fruits, nuts, berries, whole grains and lean proteins, such as chicken, fish, lean beef and eggs.

Belly-Fat Losing Tips

Below you will find some tips that ay help you lose that unwanted belly fat:

1) To burn abdominal fat or to burn belly fat, you must remain active.

2) Eat less salty foods.

3) Drink 8 glasses of water daily which helps to avoid fluid retention.

4) Try at least twenty minutes, five times a week of: walking, jogging, swimming, bicycling, tennis, basketball. 

5) Walking briskly for at least thirty minutes works all of the abdominal muscles.

6) Try the following exercises:

Exercise 1

1) Lay on your back on a flat surface on a floor mat.

2) Move your legs as if you are cycling.

3) Do 3 sets of 5 minutes.

Exercise 2

1) Lay on your back on a flat surface on a floor mat.

2) Raise your legs such that they are vertical with the floor.

3) Lift your hips in the air slightly.

4) Hold for 5-10 seconds.

5) Do 5 sets of 15 reps.

Exercise 3

1) Lay on your back on a carpeted floor with your hands behind your head.

2) Raise your upper body towards your knees.

3) Hold for 2 seconds.

4) Return to the starting position.

5) Do 5 sets of 15 reps.

Exercise 4

1) Lay on your back on a flat surface on a floor mat with your hands behind your head.

2) Contract your abdominal part.

3) Hold for 2 seconds.

3) Return to the starting position.

4) Do 5 sets of 15 reps.

Exercise 5

1) Lay on your back on a carpeted floor with your hands behind your head.

2) Put your feet on a bench or chair such that upper legs make a 90 degree angle.

3) Lift your upper back off of the ground and contract your abdominal part.

Exercise 6

1) Lay on your back on a flat surface on a floor mat with your hands on sides of your back.

2) Move your legs as if you are cycling.

3) Do it for 5 minutes daily.

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