Belly fat or abdominal obesity is clinically known as central obesity. It is the excessive abdominal fat formed around the abdomen and stomach. This is a very dangerous type of fat, which results in several diseases. There is also a strong relation between this obesity and cardiovascular disease.
So, how to get rid of this belly fat and become physically fit? A proper lifestyle with exercise and intake of balanced diet will help you lose your belly fat. Following are the tips on losing belly fat.
Exercise suggestions on losing belly fat
Brisk walking in the morning for 1 hour or 30 to 40 minutes of cardio workouts, preferably walking on a treadmill by setting it to incline.
Sprinting - For 20 seconds, run as far and as fast as you can, then slow it down to a walk until your breath is back to normal. Repeat this for 10 minutes.
Light weight training 3 times a week for upper body (3-5lbs).
Planking - Place your forearms on ground and come to a push-up position, where you need to hold yourself for 30 seconds. Try 3 to 4 sets of holding.
Squats - In a standing position, place your feet 8 inches apart, then extend both the arms in front and squat the hip backward. Atleast four sets (15 to 20 for each set) of this should be carried out.
Vertical leg crunch, workout ball crunch, lengthy arm crunch, bicycle workout, captain's chair leg raise are also quite helpful in losing belly fat.
Resistance training with resistance bands, exercise machines or free weighs is also an effective way of losing belly fat. According to a study, it is said that combination of resistance training with cardio workouts is much more effective than cardio workout alone.
As opposed to taking a lift or escalator, attempt climbing the stairs. Take a break from your operate desk for every 2 hours and go to get a power walk (5 minutes).
Diet tips on losing belly fat
The first and foremost tip is never follow a program or restrictive diet. You will only end up gaining more weight than the weight lost.
Drink a lot of water with all meals and during the day.
Do away with typical and diet program soft drinks. Rather, drink green tea.
Have 5 tiny meals every day.
Prior to the afternoon meal, have a fruit (prevent banana, mango and jackfruit). Steer clear of possessing fruit juices.
Possess a balanced diet regime, which includes more protein and fiber.
Stay clear of carbohydrates, junk food, fried food and sweets.
Eat superior fat, that is rich in Omega3 like fish, walnuts, avocados and olive oil.
Consume low fat dairy products like skim milk, plain yogurt and cottage cheese.
Add beans, legumes and tofu for your food.
Stay away from all white stuffs like sugar, rice, pasta, potatoes and bead.
Steer clear of eating processed food.
Eat lot of vegetables (limit carrot and other vegetables, which grow below the soil).
Keep away from smoking and consuming alcohol.
They are many of the strategies to shed your belly fat and lead a healthy life-style.
So, how to get rid of this belly fat and become physically fit? A proper lifestyle with exercise and intake of balanced diet will help you lose your belly fat. Following are the tips on losing belly fat.
Exercise suggestions on losing belly fat
Brisk walking in the morning for 1 hour or 30 to 40 minutes of cardio workouts, preferably walking on a treadmill by setting it to incline.
Sprinting - For 20 seconds, run as far and as fast as you can, then slow it down to a walk until your breath is back to normal. Repeat this for 10 minutes.
Light weight training 3 times a week for upper body (3-5lbs).
Planking - Place your forearms on ground and come to a push-up position, where you need to hold yourself for 30 seconds. Try 3 to 4 sets of holding.
Squats - In a standing position, place your feet 8 inches apart, then extend both the arms in front and squat the hip backward. Atleast four sets (15 to 20 for each set) of this should be carried out.
Vertical leg crunch, workout ball crunch, lengthy arm crunch, bicycle workout, captain's chair leg raise are also quite helpful in losing belly fat.
Resistance training with resistance bands, exercise machines or free weighs is also an effective way of losing belly fat. According to a study, it is said that combination of resistance training with cardio workouts is much more effective than cardio workout alone.
As opposed to taking a lift or escalator, attempt climbing the stairs. Take a break from your operate desk for every 2 hours and go to get a power walk (5 minutes).
Diet tips on losing belly fat
The first and foremost tip is never follow a program or restrictive diet. You will only end up gaining more weight than the weight lost.
Drink a lot of water with all meals and during the day.
Do away with typical and diet program soft drinks. Rather, drink green tea.
Have 5 tiny meals every day.
Prior to the afternoon meal, have a fruit (prevent banana, mango and jackfruit). Steer clear of possessing fruit juices.
Possess a balanced diet regime, which includes more protein and fiber.
Stay clear of carbohydrates, junk food, fried food and sweets.
Eat superior fat, that is rich in Omega3 like fish, walnuts, avocados and olive oil.
Consume low fat dairy products like skim milk, plain yogurt and cottage cheese.
Add beans, legumes and tofu for your food.
Stay away from all white stuffs like sugar, rice, pasta, potatoes and bead.
Steer clear of eating processed food.
Eat lot of vegetables (limit carrot and other vegetables, which grow below the soil).
Keep away from smoking and consuming alcohol.
They are many of the strategies to shed your belly fat and lead a healthy life-style.
About the Author:
Learn more about losing belly fat for woman. Stop by Michael Kunz's recommended site where you can find out all about tips on losing belly fat and what it can do for you.
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