Body fat is one of those unfortunate facts of life that millions of people live with. Even for many men and women who exercise every day and eat healthily, excess fat in numerous parts of the body can stick around, causing self consciousness and occasionally health concerns. The number one location where body fat can build up is the stomach. And the stomach, along with the rest of the body's fat can be hard to trim down without some serious attention. To help those who are struggling to remove body and stomach fat, here are three tips to focus in on that unsightly abdomen once and for all:
1. Short, Fast Exercises
The key to effectively burning body fat as a whole is not to do targeted exercises like crunches. In fact, crunches are almost entirely worthless for this type of fat burning. They only target select muscles in your abdomen, and they're not even the ones you want to target - they are related more closely to your lower back. Instead, you want to focus on Aerobic exercises in small bursts - 4-5 minutes at a time - that will help your body to raise its overall metabolic rate while also burning some excess fat for energy.
2. Full Body Workouts
In addition to those short bursts of exercise, look for ways to work your entire body instead of single muscle groups. Weight lifting is all fine and good for building specific muscle groups, but when you're trying to burn fat to let those muscles peek through, you need to focus more intently on working your body as a whole. Good exercises for this include things like swimming, jogging, step aerobics, or boxing. These kinds of exercises force multiple muscle groups to work together, raising your heart rate and tapping into your fat reserves.
3. Proper Diet and Planning
If you're serious about losing weight from your stomach, going out for 30 minutes a week isn't going to cut it. You need to really dive into a good weight loss plan - at least 30 minutes a day - and stick to it. This also means integrating a good diet plan into your life that will allow you to effectively remove the foods that created that belly fat in the first place.
Start by reducing your calorie intake. It is best to only reduce your calories by 500 at first, so that you won't force your body to start hording excess weight. However, you will eventually want to find your target calorie intake. It varies for everybody, but for women it tends to be around 1500-2000 and for me between 2000-2500. In addition to eating less, you should eat smaller meals and focus on the food groups you actually need - such as vegetables and fruits high in fiber. Also, drink large quantities of water to help digest that fiber and replenish your cells.
If you exercise frequently, diet consistently and utilize the right exercises that target your entire body in the right intervals, you will start to notice not only your stomach fat shrinking but the fat in the rest of your body burning away in no time.
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