We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Many fitness beginners wonder how to burn off the fat that grows on thighs, "love handles" and bellies. While spot-training body parts is impossible -- and stubborn belly fat sometimes seems determined to stay put no matter what we do -- eliminate the "roll" with a mix of cardiovascular exercise, resistance training and proper diet.
Low-Intensity Cardio Training
Athletes who employ cardiovascular training regimens burn belly fat more easily than those who don't. If you are a beginner, the best exercise is the one you have the greatest chance of doing consistently. For beginners, low-intensity cardio such as walking burns a greater percentage of total calories from stored fat. While low-intensity cardio does not burn as many calories as high-intensity training, it is less intimidating than high-intensity cardio and is still an effective fat-burner if performed over a longer period of time -- 60 minutes rather than 30, for example.
High-Intensity Cardio Training
Even though low-intensity cardio burns a higher percentage of calories from stored fat, high-intensity cardio burns more calories overall, and therefore a greater number of calories stored from fat. The American Council on Exercise notes that 30 minutes of low-intensity exercise may burn roughly 200 calories, of which 120 calories will come from stored fat; however, if you exercise at a higher intensity you could burn 400 total calories, of which 140 will come from stored fat. High intensity cardio exercise includes activities such as kickboxing, running, cycling and dancing.
Muscle fibers are more active at rest than fat and therefore burn more calories. That is why fit individuals employ strength or resistance training as part of their fitness regimens. Basic strength moves such as squats, pushups, lunges, crunches and the "plank" build muscular strength and endurance. They will also make your muscles appear toned and firm, and will help keep you going longer during your cardiovascular exercise routines. Before embarking on a strength training regimen, research proper exercise form; otherwise, joint and muscle injuries may result.
A proper diet is at the core of any serious belly fat reduction plan. Even if you don't drink soda and eat candy all day long, you may still be consuming too many processed sugary carbohydrates such as bread and pasta. Eat lean protein such as egg, turkey or chicken with every meal, because it helps build muscle. Complex carbohydrates such as green vegetables, high protein dairy such as nonfat Greek yogurt and protein-packed nuts help you feel full. Drink plenty of water and skip the sugary sports drinks. Most importantly, make a habit of fitness and nutrition. Real results come from a long-term commitment to behavior modification.