Posted on Jan 30, 2012 | Comments 0
– Facts, info and advice to beat the belly fat
Don’t struggle blindly with belly fat anymore. Get educated on where stubborn abdominal fat comes from and what fitness routines you should use to get rid of it. Here are 10 helpful tips to get rid of belly fat:
1. Why belly fat is different
If you’ve ever struggled with belly fat, you know the frustration that it can bring. Even after much exercise, many people find that abdominal fat won’t go away, making them feel discouraged and frustrated with their workout routine.
But belly fat really is somewhat different from fat on the rest of the body. That’s because scientists have found that the fat on our bellies is formed as a result of stress. When we’re stressed, our body is producing an increased level of a chemical called cortisol that reacts with insulin in the body to create visceral abdominal fat (fat that lies deep inside your abdomen). This causes fat to form on the stomach area that is hard to get rid of.
The cortisol in our bodies also increases our cravings for things like fatty, sugary foods, which further increases our struggles with weight.
2. Why belly fat is a serious health concern
Belly fat is no laughing matter. Studies have found that those with a spare tire around their waists have a much higher risk of coronary artery disease, diabetes, and cancer, as well as higher risks of premature death as a result. When measuring waist circumference and waste-to-hip ratio, scientists found that those with a higher central obesity have double the chance of developing coronary artery disease.
Not only that, but visceral belly fat has been shown to be more metabolically active, which means it produces more changes in cholesterol, blood sugar, and blood pressure. But this is generally true only for those people with mostly fat in the belly region and not on other locations of the body. So reducing the size of the spare tire you’ve been carrying around will not only make you feel more attractive, it’ll help protect you from dangerous health problems as well.
3. Why aerobic exercise is better for reducing belly fat
So how do you get rid of belly fat? Scientists are finding that there are certain types of exercise that are better for the job than others. In a recent study, scientists found that aerobic exercise beats strength or resistance training by far for losing belly fat. The eight month study compared the effectiveness of aerobic exercise against other forms of exercise like weight lifting or a combination of the two.
They found that those in the aerobic only group who jogged 12 miles per week saw significantly better results in reductions of visceral fat than those who did 12 repetitions three times per week of weight training. More surprisingly was that combining aerobic exercise with weight training saw similar results compared to aerobic exercise alone.
4. How much aerobic exercise you need to burn off your spare tire
According to governmental health organizations, as an adult, you should be getting 2.5 hours of aerobic exercise in every week, spread out throughout the seven days. That means you should be working out at least 3 to 5 times each week on aerobic activity alone.
5. Interval training for burning belly fat
There are many types of aerobic exercise you can use to burn belly fat. One of the most popular today is interval trading, which is one of the best cardio exercise options you can choose for losing belly fat. Interval training involves alternating between low-intensity and high-intensity exercises so that your body burns the maximum amount of fat possible.
This might include 2-3 minutes of medium intensity dancing or running, followed by 1-2 minutes of high intensity dancing or running, then 2-3 minutes of fast walking or feet movement. These are then repeated several times. The more fat burned, the more belly fat you’ll lose.
6. Cycling for burning stomach fat
Another excellent aerobic exercise for burning belly fat is cycling. This can be done either outdoors on a conventional bicycle or indoors on a stationary bike. Spin classes and even interval training on a bike are all great variations on the cycling theme.
7. Hiking and running
These two options are also a great way to get outdoors and breathe fresh air. Both hiking and running will work your major leg muscles and get your heart and lungs working hard so that you breathe in tons of oxygen and burn loads of fat.
8. Keep doing strength training for burning belly fat
Though resistance training is good for increasing your strength and building stronger bones, as well as increasing lean body mass, it isn’t as effective for losing belly fat. And don’t forget strength training, which should be done two days per week at least.
9. Practice stress relieving exercise to reduce belly fat
Since belly fat is so acutely related to the accumulation of belly fat, it also makes sense to incorporate stress-reducing types of exercise into your routine. Yoga is a natural choice since it involves deep breathing and meditative exercises which can slow down your mind and help you relax. These things alone can help to reduce the production of visceral fat in your body, which will make your fitness routine easier in the long run.
10. Hire a personal trainer to burn belly fat
Another way to beat the dreaded and stubborn belly fat is to invest in hiring a personal trainer. By working one on one with someone well-studied in the art of fitness and exercise, you can customize a program that meets your schedule, your goals, and your fitness level to achieve the best results.
Plus, having the accountability of working with someone else will boost your commitment and ensure that you don’t drop out part way through your program.