Over the course of the past few months and years you have found
your
belly fat becoming more and more. You never intended for it to
happen but now when you look in the mirror you are more than a little
disappointed at all the fat you have accumulated. You wonder how it has
gotten so bad and are feeling a bit self-conscious about it, and the
occasional hurtful comments about the size of your
belly are really
starting to get to you.
Whatever it is that finally got you to
this article you are in the right place. Here you are going to be given a
short crash course in
'How to burn belly fat'. There are three primary
separate things you have to consider, they are: exercise, diet and
lifestyle. Let's take a look at each one more closely and shed some
light on what you should be doing in each area in order to
burn your
belly fat fast!
1) Exercise. Sorry to bring this up but there is
no getting away from it if you really want to know how to burn belly
fat. Exercising is one of the best things to do. The two main reasons
for this are that:
a) As you exercise you are burning off calories
that otherwise may be stored as fat or your body is taking stored
calories (fat tissue) and using them as a supply of energy.
b) Exercise increases the speed of your metabolism and will help
burn belly fat. Don't worry about the science, it just means that you
are burning up more calories even when you are not exercising!
What exercises should you do?
The
two best things are interval training (HIIT) and weight training. A
sample (HIIT) workout would be on a treadmill: jog at 40% effort for 3
minutes (warm-up) then run at 90% effort for 2 minutes then jog at 60%
effort for 1 minute, follow this again with 1 minute at 60% effort.
Repeat this cycle for 20 minutes or more if you can. This is very
intense and burns lots of calories and is the perfect way to burn belly
fat.
As regards weight training this brings you gains in muscle
mass. Muscle mass requires more energy to support it than
fat tissue so
the more you have the more calories you will
burn off, even at rest! Use
the following exercises: squats, dead lifts, bench-press, shoulder
press, pull-ups and rows. Do three sets of each exercise for around 10
reps with a weight that means the last rep is very tough. Try doing this
twice a week and do a further three interval training sessions per week
and watch the
belly melt away!
2) Diet. I don't want you to 'go
on' a diet, that makes it sound like one day you can come off it! You
cannot (unless you want to get your belly back again), it should be more
of a permanent change. Try to make sure that you eat 4-5 times per day
smaller meals rather than large ones. Avoid the fast foods, sweets and
so on and try to stick to fruits, vegetables and such like. Never skip
breakfast this can slow down your metabolism as too can eating large
meals infrequently.
3) Lifestyle. Don't worry you can still have
fun but reducing your alcohol intake is great for
burning belly fat, as
to is adding small bouts of exercise to your daily lifestyle, by this I
mean walking rather than taking the bus a couple of stops and other
simple changes like using the stairs and not the lift. Don't forget to
drink plenty of water, your body needs this for the chemical reactions
to burn
belly fat. Finally, stay positive! Your belly won't disappear
overnight but with persistent effort, in a few short months your belly
can be vastly reduced.
So know you know how to burn belly fat fast, what are you going to do? It is your choice!
The Author provides a FREE 6 part 'Burn Belly Fat' mini-course available here: How To Burn Belly Fat or Burn Belly Fat.
