Although it depends on your sex and genetic predisposition, it's not unusual for people to store extra fat around their tummy. While it's not possible to target your stomach area specifically for fat loss, you can improve your overall body composition and thus see improvements in the stomach area by participating in an effective weight-loss program. To lose weight, you must burn more calories than you consume, so increasing the number of calories you burn through exercise and limiting your caloric intake through healthy eating habits are two important components to successfully achieving fat loss in the tummy.
Instructions
1. Measure the circumference of your waist with measuring tape. Record the circumference of two locations; level with your belly button and the widest area of your hips. Perform new measurements at the spots around your waist once per week, on the same day every week. This should help to motivate you as you see results from your efforts.
2. Complete a cardiovascular workout four to six days per week. Because of the significant number of calories that need to be burned for fat loss, the American Council on Exercise recommends working out most days of the week in order to successfully lose weight.
3. Make each workout session 30 to 60 minutes. If you're unable to complete at least 30 minutes in one session, split the workout time into multiple, shorter sessions. You could work out for 15 minutes in the morning and 15 minutes in the evening.
4. Use a calorie calculator to estimate the number of calories you should consume per day. A calorie calculator will use your current body weight and your typical activity level to estimate how many calories you burn everyday. In order to lose weight, you need to consume fewer calories than this value per day. A healthy cut in calories is 250 to 300.
5. Monitor your caloric intake and make adjustments to your eating and drinking habits as necessary to ensure you're consuming the appropriate amount to support weight loss.
Tips & Warnings
- Although doing abdominal exercises won't make an impact on the fat located at your tummy area, by incorporating stomach exercises into your workout routine, you will tone the muscle groups located in the midsection so that when you lose body fat, the muscle tone you've developed will be visible.
- Do not limit your calorie intake by more than 500 below what you typically burn. The energy that you receive from eating and drinking fuels important organs, including your brain. Eating too few calories can also slow your metabolic rate, which means your body will work to burn fewer calories and make it more difficult to lose tummy fat.
exercises to lose weight
No comments:
Post a Comment