How Much Should A 4 Month Old Cocker Spaniel Weight Tips to Losing Abdominal Fat

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Tips to Losing Abdominal Fat

A very common question that newcomers to the fitness world often ask is how to get rid of belly fat and what exercises work best?

This question must be answered in several parts but the first thing is to understand what is happening with the body. First of all everyone is different according to the genetic code we inherit from our parents. This is important to know because it tells us where on the body we tend to store fat. Some store fat in the lower areas of the body, while others in the middle section or upper regions. This information is important because the way to a flat ripped middle section is to burn fat throughout the body. So if you tend to store too much fat in the midsection, this is the area where results will take time and patience.

So how do you exercise to burn unwanted fat from your stomach area? By implementing an all-around fitness program that incorporates cardio, resistance, and core strengthening.

Cardio

All cardio exercises burn fat if done long enough. Just pick one, two or even three, and stick to it. Keep in mind to achieve faster results 40 to 60 minutes 4-5 days a week is better. And if you are walking then well but there is a difference between walking to lose weight and taking a casual walk so don’t dog it. Move quickly to increase the heart rate. You can incorporate arm movements, weights, jumping, or stair walking to increase the intensity. You can also change it for example 20 minutes walk, 20 minutes stairmaster, 20 minutes elliptical, etc.

Resistance training

This is very important for building lean muscle mass which improves your resting metabolic rate and transforms your body into a fat burning furnace. Don’t be afraid to build muscle. I am not referring to bulking up. So by all means hit the weight room. You can use dumbbells, barbells, resistance bands, or machines. But resistance training is necessary to achieve better overall results. Studies show that people who combine resistance and cardio training experience faster results than cardio alone. Why? Because of the metabolic requirements for lean muscle. Your metabolic rate goes up when you have lean muscle mass.

Core Reinforcement

When working the core try not to think of it as targeting your abs. Abs are strengthened with core training but so is your inner core hence the name ‘core training’. Examples of exercises that work the core are crunches, push-ups, pull-ups, squats, planks, and sit-ups. Both cardio and resistance training work the core when done properly. You will often hear a trainer tell you to ‘engage the core’ when doing a particular exercise. This means getting your midsection involved in the exercise.

Some other tips that will help you get results faster:

1. Try to work in the morning before you eat. This way your body will use more fat for energy because glycogen levels are low.

2. Try to do your resistance training before your cardio training. Doing resistance training first will help use glycogen stores, therefore, requiring your body to tap fat stores for cardio energy sources.

3.Lifestyle changes. Start thinking “lifestyle” changes instead of “diet” because too many people associate words that don’t have much as something temporary when it should in fact be your normal routine. The real story, nothing will work if you continue to not eat well and in reason. Most training programs or dietary supplements indicate the need to follow a proper diet. But over and over people will claim something or some program did not work for them. One can easily sabotage their fitness goals by not making the necessary lifestyle changes in order to see lasting results. Here are some adjustments you can make to help with any fat burning:

  • Drink plenty of water and stay hydrated
  • Consider drinking cran-water that is known to fight cellulite.
  • Limit sugar and sodium intake
  • Reduce saturated fat in your diet
  • Eat good carbs (multigrain)
  • Limit food consumption late at night
  • Limit alcohol consumption (this can really throw a wrench in your weight loss efforts)

4. Mental strength. The truth is most fitness training programs are outside of work. The science behind all of this can be a bit complex at the lowest level but if you sum it all up it comes down to calories in verses calories out. Yes, there are a lot of crazy gizmos out there and everyone under the sun has a weight loss program. So what it comes down to is who or what you will feel more comfortable. Decide and stick to it. Develop mental strength to overcome any obstacles and temptations that may hinder your plans. And, practice discipline. Need help with mental strength and discipline enroll in a good martial arts class. Martial arts will train your mind and body. Or if you are young enough to join the military. Those involved in martial arts and the military are head and heels above the highest in their field of discipline and the result, good general ability, is usually a product of high standards.

One last thing to always remember when tackling stubborn belly fat, just remember that you are trying to undo years or months of abuse so it will take time and effort to experience lasting results.

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