How To Lose Belly Fat

One of the most common questions asked about getting in shape is, how to lose belly fat?

It is a good question too. Not just because a rippling six-pack looks good, but also because belly fat, more than any other location on your body, contributes to heart disease. Whatever your motivation however, losing the fat is the same challenge. The reason most people struggle is that they confuse losing fat with having a six-pack. It is kind of like spending hours on your hair then covering it with a hat and wondering why no one notices. Having a six-pack is a muscular development challenge. Like any muscle, to have distinct lines and shape you need strength and toning. Most people have that down with sit-ups, crunches, weight machines, planks, and a whole host of exercises. The problem is that when your perfectly carved six-pack is covered with 3 inches of fat nobody can see it. Seeing the ab muscles is a body fat challenge.

Regardless of what infomercials, workout videos, and supplement labels tell you, you can not target fat in any part of your body. If you are predisposed to store fat in your belly (i.e., the first place you put on fat) then your belly will be the last place you lose fat. This is true for any part of your body so remember; first on, last off.

Before you lose all despair, it is not beyond hope. Just calibrate your expectations. Rather than focusing on one area of your body focus on your overall body-fat percentage (BF%). Overtime as you bring down your BF% you will begin noticing more detail in your midsection as well. Additionally, you will notice definition in all areas of your body. If you are unsure of your BF% there are a few options:

1. Ask a trainer at your gym for an assessment
2. Use a scale that assesses BF
3. Measure your waist, thighs, and butt

The first two are pretty obvious. I will warn you though the scales tend to be unreliable if you’re muscular. The third option is more practical. Your body is going to store fat primarily in your belly, butt, and thighs. Assuming you are concerned with toning vice bulking you are unlikely to increase muscle mass in all three areas. Measuring these locations and tracking overtime will give you a good indication on what is happening to your overall BF.

So now that we have covered how you uncover your rock-hard abs, here are some suggestions on what to do to get there:

• Increase Cardio
  • Interval training is extremely effective in targeting calories from fat but more cardio is key
• Use a Polar Heart Rate Monitor
  • Polar Watches can help focus your workouts keeping your heart rate at a level that targets calories from fat making your workouts more efficient
• Decrease Calories
  • Focus on high nutrient low-calorie foods such as vegetables, nuts, and lean proteins
• Include Regular Abdominal Exercises
  
  • As you decrease your belly fat you will want to make sure that abdominal muscles are ready for showtime, so continue or increase training your abs focusing on all regions (lower, middle, upper, and obliques).

In summary, remember your abs are like any other muscle. You should not train them everyday, they need to recover to grow too. Work to increase the size and tone of your abdominal muscles, but focus on decreasing your body-fat percentage. Don’t overly focus on one section of your body. Work your entire body and your abs will follow. Most importantly Live Fit, Be Fit…

Source by Jonathan Bryan Mostowski

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