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EXERCISE to LOSE BELLY FAT
You must exercise to lose belly fat. Losing belly fat doesn'ft happen when you take a pill or drink an herbal tea. You exercise to lose belly fat and you EAT the right foods to lose belly fat.
Fat and muscle are two distinct and separate types of body tissue. You can'ft turn fat into muscle and muscle doesn'ft ever turn into fat. We all have the same abdominal muscles. We don'ft all have the same amount of fat overlying these muscles. Fat fills in the lines between our muscles and the overlying fat completely hides the entire abdominal musculature. The only way to ever see these muscles is to exercise to lose belly fat. We don'ft have fat just in our bellies. We have it all over our bodies. But it is belly fat that we are concerned with losing. So, when we say to exercise to lose belly fat we also mean that you will be losing fat all over your body. Losing belly fat isn'ft only important for how we look it is also important for many important health reasons. These include cancer and heart disease prevention. It really is a matter of life and death that you learn how to exercise to lose belly fat.
You must now grasp these next 5 principles if you are to be successful in losing belly fat: 1. You can not burn belly fat by doing only ab exercises. This is called spot reducing and it doesn'ft work. Ab exercises such as crunches will develop the abdominal muscles but will not burn significant amounts of belly fat. 2. Unwanted belly fat comes off when a calorie deficit is created. When your body needs more calories than you are providing, it will burn fat for the required energy. This calorie deficit can be created by eating less or exercising more. 3. When you create a calorie deficit, fat comes off all over the body-not just the area being exercised. Ab exercises don'"ft burn enough calories to create much of a calorie deficit and are therefore not efficient to burn stubborn belly fat. 4. You burn belly fat LAST! This is the #1 cause of failure when it comes to losing belly fat. You must be patient. Stubborn belly fat will come off but it comes off the belly slowly. 5. Reducing stress will accelerate your loss of stubborn belly fat. There is now overwhelming scientific evidence that stress contributes to fat being deposited in the abdominal area. A high-stress lifestyle will make it more difficult than it already is to burn belly fat.
Now that you are committed to exercise to lose belly fat there are 2 types of activities you must incorporate into your plan:
It has been called the secret of fat loss. Those who succeed at losing body fat understand that it truly is all about the numbers. By increasing the numbers of minutes of cardio the numbers of pounds come off more quickly. When you exercise at 60-70% of your maximum heart rate you burn fuels in the following proportions:
This means you will burn 6-10 calories/minute. You will know that you are in this 60-70% fat-burning zone because it will be challenging. You should break a sweat but still be able to carry on a conversation the entire time. In addition to the calorie-burning benefit of this zone you will also build muscle mass. This enables you to burn more calories while just sitting still. How long should you perform aerobic exercise to burn fat? The basic guidelines are that you should perform aerobic exercise 30 minutes per day for 5 days. You could make incremental increases in this to accelerate fat loss. However, you should only do this once you are comfortable at your current level. There seems to be a point of diminishing returns at the 60 minute mark. Injuries are also more frequent beyond this time. What about all of these fitness gurus recommending short cardio workouts? Some of them talk about 8 minutes or 20 minutes sessions 3 times each week. It sells books. It doesn't burn fat. Fat loss is in the numbers. Is running the best aerobic exercise? Running is an excellent way to exercise to lose belly fat. It is also a high-impact activity and may need to be alternated with other exercises. Cycling, walking, aerobic classes, elliptical trainers, and swimming are among the activities that will help you burn the fat. Click here for more information on aerobic or cardio exercise. 
II. Strength or resistance training to build muscle. . When you build muscle you increase the capacity of your body to burn fat even when you are resting. Ten pounds of new muscle would consume an extra 3,500 calories each week just by being on your body! Ten pounds of muscle added to an average person will not give the bodybuilder look-it will simply make you look very fit! There is still a great deal of confusion about the role of weight training in losing fat. Here are some of the commonly asked questions: 1. If I'm trying to get smaller, why should I want to gain muscle? Won't I just look bigger? No, you won't look bigger. You will look leaner. You can't turn your fat into muscle but the muscle you add actually helps burn your fat. Muscle always looks better than fat. You simply can't go wrong adding muscle. 2. Shouldn't I try to lose as much fat as possible before I start lifting weights? This is a very common mistake. People go on crash diets to lose fat with the plan to eventually work out. A huge problem with this. The crash diet melts both fat and muscle. Your metabolic rate decreases and you burn fewer calories at rest. 3. What if I don't like going to a gym or health club? You can get a very effective workout in the convenience of your own home. There are plenty of bodyweight exercises or a simple set of dumbbells will be sufficient.
4. If I stop working out with weights won't my muscle turn to fat? No. The muscle will atrophy and shrink back to its original size. Muscle can't turn to fat. 5. Will I lose flexibility if I lift weights? No. The only way to become inflexible is to do nothing. If you train properly with weights you will gain flexibility. 6. How often should I train? You should try to exercise each muscle group at least once and no more than twice each week. The large muscle groups need 48 hours of rest between sessions. You can reap great benefits with 3 workouts of 45 minutes each per week. Click here for more information on strength or resistance training. Elite Wellness Coaching can help you set and reach your goals to exercise to lose belly fat. Contact us today for more information on personal coaching.
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