Fastest way to lose belly fat

Searching for the fastest way to lose belly fat is very common. People are always looking for the fastest ways to do things and fitness is not an exception to this rule. The bad news is that there are no short-cuts when it comes to losing belly fat. Reducing your stomach size is a big challenge and you have to work hard and for a long time to see some real results. The good news however, is not impossible. Many people have managed to lose their belly fat and get a flat stomach or even a six pack. The best and fastest way to lose your belly fat is no other than exercise. Dieting is a major player in the whole process as well but you need to exercise regularly in order to remove fat from your body. Let’s see what you can do to speed up the process.

Fat burning exercises for the belly – the basics

First you need to understand that there are no specific exercises you can do to target fat residing in the belly. What you should do instead is fat burning exercises that will help you get rid of overall body fat. By losing fat from different parts of the body you will gradually open the way to reduce fat from the stomach as well. Generally there are two types of exercises you can do to accelerate the fat burning process and these are no other than cardio and strength training exercises. Once you eliminate the fat tissues from the belly muscles you can work your abdominal muscles and build a firm belly and why not a six pack as we said above. When you get to this stage you can also read about the best exercise to lose belly fat which explains with animated illustrations which are the best exercises for toning the belly muscles.

Continuing on our question, which is the fastest way to lose belly fat, it is important to note that to lose fat you need to achieve two things with your exercise and diet:

1. You need to burn more calories than you consume so as to lose weight and fat
2. You need to push your body to the limits, increase your heart beat rate and boost the fat burning process.

For the first part you can work more on your diet and be selective on the foods you consume. There are foods that carry less fat than others and there are even foods that can help you burn fat as you eat them (negative calorie foods). To get a complete list of these foods you can also read best foods for losing belly fat. This part alone however will not help you achieve fast results. To get rapid results you need to work on the second part.

Fastest way to lose fat

Burning calories can be achieved through exercise and physical activity. The more intense are the exercises the more calories you burn. This is the key in losing belly fat fast. You need to accelerate the fat burning process through cardio and strength training exercises. With cardio exercises you can burn calories and combining that with strength training exercises you can build more muscles which in turn will help you burn more fat. It is not very easy to do especially if you are a beginner in fitness.

This routine implies that you do cardio for 15 minutes, and then do strength training exercises (for example weight lifting) for 15 minutes and then cardio for another 15 minutes. What is important is to minimize your breaks and try to push yourself to the limits by accelerating your heart beat rate. When weight lifting, aim for more repetitions with less weight than fewer repetitions with more weight. Your goal is to wake up your muscles and boost your metabolism. Needless to say again that before doing any vigorous activities you need to consult your doctor to ensure that your body can cope with high intensity exercises.

So, the fastest way to lose belly fat is by following a low-fat diet and by doing cardio exercises combined with high intensity strength training exercises.

Lose belly fat and get 6 pack abs

If you can manage to lose belly fat and get 6 pack abs then you must feel proud because this is one of the most challenging tasks in fitness. The question is how can someone replace belly fat with a set of stunning abs? Just like solving a problem you will need a good plan, knowledge about the subject, patience and hard work. But unlike mathematical problems, the solution is quite simple but most of us don’t really see it. A lot of people who aspire to have six pack abs just go on and work on their abdomens doing thousands of crunches not knowing that the abdominal workout is just one part of the equation, and focusing on it alone is like studying one chapter instead of the whole book. This is why a lot of people fail. But this shouldn’t be the case. You can definitely get a beautiful set of six pack abs just by learning the equation! Let’s examine below 4 of the most important steps in losing belly fat and getting a 6 pack.

1. Healthy balanced diet

Diet is a very important factor in weight loss, it is crucial when you want to lose belly fat and it is also critical when you want to build a six pack. But dieting alone does not do the trick. A diet can help you burn the fat from the belly – a step necessary to reveal the muscles ‘hidden’ behind the fat tissues but you will need exercise to work the muscles. Nevertheless, the best diet to follow is a balanced diet which is low in calories, high in nutrients without completely restricting any food group.  A balanced diet promotes healthy eating and living and the primary components are natural and organic food items.

In simple terms, following a balanced diet means giving preference to fruits and vegetables, whole grain, fish meat, seafood and avoiding the over consumption of fats, sugars and high calories items. You can also read our previous post on fat friendly foods.

2. Get rid of bad habits

Bad habits like drinking too much alcohol, eating too much fast food products, and being stagnant all the time are factors that do not help you lose fat or getting a six pack. You will have to minimize the occurrence of these habits and form a mindset to really counter these temptations. For example, when ordering fast food you always have the choice to go for small size meals rather than your regular or large meals, which may ruin your diet. You will have to discover and learn effective ways on how to handle such scenarios, and remember that no best advice can ever tell you to do things unless you decide yourself.  You will always be the last judge.

3. Abdominal workout

Actually in obtaining six pack abs, you don’t just focus on the abdominal workout. You will have to add cardio or aerobic exercises to help maintain a set of slim and flat abs. Cardio exercises are very effective in losing fat and strength training exercises can help you build muscles and generate long lasting results. It is advisable to maintain an hour or at least 40 minutes of cardio daily, especially when you are serious about forming six pack abs. You will have to do double effort on your cardio, if you are unable to get rid of your bad habits or if you still have issues with your belly fats. Do this 5 to 6 times a week, but it is safe to do daily as well.

Abdominal workout can either be done at home or at the gym. It is advisable to learn the different variations of abdominal exercises before doing them alone. You should focus on quality over quantity, once you perform quality repetitions that will be the right time to increase them. You can do abdominal workout for about 3 to 4 times a week, provided that the day’s interval are rest days. Crunches and other variations of abdominal exercises must target all muscle groups and not just the belly. See also: exercises to lose belly fat

4. Hard work discipline

Hard work and discipline are the last but still two of the most important factors needed for you complete the equation. You won’t actually get anywhere without hard work and discipline. Some people fail just by having a plan and later on forget to really implement it. That is why hard work and discipline works in tandem to help you reach your six pack goals.

To sum up, if you are willing to follow a healthy diet, get rid of your bad habits, workout hard and be committed to your goals for a long time then it is almost certain that after a couple of months you will be very proud of yourself because you have not only managed to get rid of belly fat but also form those ripped abs you always wanted.

How to lose belly fat without leaving your home

Belly fat is a problem for any age group. You could be a teenage, a mom or a woman on menopause and have a belly bulge. The problem most of us have is that we don’t have time to go to a gym and workout. We could be very busy with school, kids or career that the belly bulge gets to stay—maybe for life. If you want to look better today, there are some activities that you can do at home which will also help you lose belly fat. What follows are three categories, and in each of those are tips on what you can do at home to lose your belly bulge.

FOLLOW A HEALTHY EATING PATTERN

You can never lose belly fat and keep on eating like a slob. The first step to losing belly fat is to eat healthy, but not eat less. First, never let yourself starve. Eating is easy when you’re just at home, but don’t overeat too. Eating small meals every three hours is ideal, but you also need to watch what you’re eating. Load your diet with a great deal of fruits and vegetables. These are rich in fibers and are great for cleaning your system. You’d also want to eat food with complex carbs such as mushroom, broccoli and spinach. These kinds of food slowly release sugar into the blood system, giving you lots energy for the day. If the whole family is interested, you can incorporate your diet into the family meal and have everyone eat healthy food.

DO CARDIO EXERCISE

Doing cardio exercises is important for burning fat (like belly fat). This kind of exercise is when you make your heart rate go faster, such as when you go running or jogging. If you don’t have a treadmill at home, you can actually go up and down the stairs for at least 30 minutes a day, three times a week. As you progress, you can even switch to jogging up and down instead of just walking. Cleaning the house is another way to burn fat. Walking, lifting the furniture and moving your arms are a great way to make the heart go faster. If cleaning is not your thing, you can also dance at home. Dancing is a great cardio exercise, and you can either do it following a dance workout video or hire a dance instructor to partner with you.

DO STOMACH WORKOUTS

If you want to have a toned belly, you also need to work out the muscles in the mid- area. There are a lot of stomach workouts to choose from like crunches and sit- ups. If you don’t know how to do these properly, check the internet for instructions and videos on how to do it right. You can also buy an instructional video for you to follow. Aside from this, you can also practice holding your stomach in (when walking, sitting, etc). This is also a form of work out, and it will help you have a toned belly.

How to lose belly fat without losing too much weight

Belly bumps are a problem for a lot of people. While this is common with obese and overweight people, there are also some who have lean bodies but big bellies. Commonly, a health expert would tell you to follow a healthy eating pattern and do cardio exercises if you want to lose belly fat, but that also means you’d have to lose weight. If you are already on your ideal weight and just have to learn how to lose belly fat, here are some tips for you.

INCLUDE COMPLEX CARBOHYDRATES IN YOUR DIET

Also called polysaccharides, complex carbs are made when a simple carbohydrate has three or more molecules bound together. Since it takes the body more time to break complex carbs down, it slowly releases sugar into our blood system, which in turn creates a consistent level of energy. You get to move more when you have more energy, and this greatly help in losing belly fat. There are many vegetable and whole grains that are considered complex carbs. Mushrooms, peppers, onions and spinach are good example of food with complex carbohydrates.

CONSUME A LOT OF LEAN PROTEIN

Lean protein is effective for making you feel full for a long time, preventing you from overeating. Fish, such as salmon, is an excellent choice. Aside from containing lean protein, it also contains omega- 3 fatty acids—a good fat that is beneficial to health. You can also eat chicken and turkey as long as you choose the white meat. Just make sure to remove the skin before eating. Roasted, grilled or baked meat and a plate of salad are great for losing belly fat.

WEIGHT TRAIN

Aside from doing cardio exercises, it’s also ideal to do weight training if you want to lose belly fat. Weight training is when you lift weight to develop skeletal muscles. Unlike powerlifting and Olympic weightlifting though, weight training is simply a form of exercise and not a sport. If you decide to include weight training in your workout, it’s best that you consult with a doctor first. You may have an underlying problem which could get worse when you do such activities, and it’s better for a doctor to give you a check up first.

Best exercises to lose belly fat fast and healthy

There many people who want to lose fat and more particularly the so called belly fat. Because it took months or years for you to get them, it would definitely take just about the same time or even more to get rid of them naturally. For that reason, some people consider the idea of availing surgical procedures like liposuction to achieve a faster result. However, since liposuction is an invasive procedure, the risk of infection and hemorrhage is always there. So, if you wish to learn how to lose belly fat, nothing still beats the natural method. This article tells you the best exercises to lose belly fat fast and healthy.

LOSE THE FLAB THRU CARDIO

Go from flab to fab by hopping on a treadmill for at least 30 minutes a day. Cardio machines like treadmills, stationary bikes, elliptical trainers, and stair mills are great calorie burners because it requires your body to convert fat deposits to energy to accomplish the tasks.

A good cardio workout is very important if you wish to lose weight fast. Crunches and other belly specific workouts do burn calories, but they are mainly focused in sculpting the midsection for a stronger core.

DO BELLY SPECIFIC WORKOUTS

Although cardio workouts are your best option to lose the belly fat, fitness experts would always recommend incorporating it with some belly specific workouts. Below are the top three on our list based on its ability to work on the three major abdominal muscles – rectus abdominis, internal and external obliques, and transverse abdominis.

#1 Bicycle Crunch exercise:

1. Lie flat on the floor
2. Place your hands under your head
3. raise your legs and move it in a circular pedal motion
4. While doing leg work, bring your left elbow to your right knee; right elbow to left knee as you continue pedaling.
5. Do 15-20 counts for 2-3 cycles

#2 Captain’s Chair exercise

1. Using the Captain’s Chair, Start by dangling your legs and slowly lifting your lower limbs up towards the chest
2. Control your movement as you deliberately return to the starting position.
3. Use your abdominal muscles to lift your lower extremities.
4. Do 10 to 15 counts for 1-3 cycles

#3 Balance Ball crunch

1. Lie on the balance ball with your feet flat on the floor.
2. Use your abdominal muscles to lift your torso to no more than 45 degrees
3. As much as you can, keep the ball stable as you do your crunches.
4. Do 10 to 15 counts for 1 to 3 cycles.

DO FLEXIBILITY EXERCISES

Do not limit your workouts to cardio and strength training. Enrolling in classes that help your body become more flexible like Yoga, Tai Chi, and Pilates are very beneficial to achieve a flatter belly. Though these workouts do not burn as much calories, flexibility workouts put the body and mind in synch and helps reduce the risk of joint and muscle pains when doing other exercises.

If you wish to lose the belly fat fast and healthy, make sure that you incorporate these three exercises in your daily routine – Cardio workouts, Strength training, and Flexibility exercises.

How to lose belly fat fast for women naturally

It is a fact that is harder for women to lose weight compared to men because they have higher fat percentage and less muscle mass, thus women needs to exert more effort to achieve the body that they desire. Furthermore, women gain fat faster than men because of the same reason and because women are genetically programmed to accumulate fats in the belly to prepare the body for conception, the chance of women getting belly fat fast is extremely high. Don’t worry though because this article provides some tips on how to lose belly fat fast for women naturally.

Tip #1 Write a food journal

Celebrities like Carrie Underwood are one of those women who effectively used the food journal to lose weight. A food journal can be a small notebook or a notepad where you can write all the food you have eaten with its corresponding calorie value. Keeping a food journal helps its bearer to lose weight because it enable you to tract your calorie intake, thus you do not go beyond the calories that you have planned.

Moreover, a food journal could also contain your weekly menu so you won’t be wasting time computing the calorie content of your food in front of the waiter. It may also contain the foods which you mostly eat with its corresponding calorie value so when you crave for an unplanned snack, you can always check your food journal how much work you need to exert to burn the calories it contain.

As a fitness expert, I strongly recommend food journals to my clients because it could be a healthy outlet. Studies show that a depressed person tends to overeat causing him/her to gain weight, writing how you feel in your food journal could help you vent out your feelings minus the extra calories.

Tip #2 Keep your cool

As earlier stated, stress causes a person to eat more, but do you know that stress could literally causes belly fat?

The body secretes a naturally occurring hormone called Cortisol when responding to stress. Cortisol is generally good because it helps the body cope with stress however it also moves fat from some parts of the body and places it around the organs of the abdomen which is called visceral fat. Too much accumulation of visceral fat causes the so called “belly fat” which is not only unhealthy but unsightly as well.

Tip #3 Burn the fat through dancing

There are several ways to lose the fat; you can opt to exercise in the gym, try out a new sport, or do activities that you enjoy like dancing. The latter is quite popular among women. It is a very effective calorie burning activity because it combines rhythm, coordination, slow to fast movements, and fun. The energy that is being exerted plus the amount of fun which allows a person forget about the time makes it the best belly busting technique.

My belly fat-burning list includes belly dancing, step aerobics, hiphop, and ballroom dancing. Doing at least 30 minutes to an hour of these everyday is surefire way that you’ll melt those belly fat like butter.

Foods that can help you lose belly fat

A lot of people hate their belly because of the bulging belly fat. Belly fat could restrict a person from wearing body-hugging clothes, two-piece bikinis, and midrib shirts. This goes especially true to women, thus they resort to wearing baggy sweater to hide the belly fat. If you are one of those who wish to attain a flatter belly, the following are foods that can help you lose belly fat fast and safe.

Food #1 lean is green

It is a common knowledge that vegetable salads could make a person full yet they contain very few calories. This fact does not oblige you to go vegetarian to lose weight. If you are a natural carnivore, you do have the option to continue eating meat however you must stick with lean meat only. This means scraping off the fat that surrounds the red meat and skipping the greasy chicken skin.

Eating lean meat helps you lose belly fat because of its high protein content. Protein helps build and repair the muscles, and muscles burn more calories which results to fat loss. So the next time you have the urge to eat meat, go on and grab the leanest you can find as this could be the key to achieve a flatter and leaner belly.

Food #2 Egg whites

Some people could have omitted eggs in their menu because it is said to contain a lot of calories. This is partly true, literally. The inner part of the egg – egg yolk – contains 59 calories and has extremely high amounts of cholesterol. However, the outer part – egg white – only contains 17 calories and has very low amounts of cholesterol. Furthermore, egg whites are heavy on the belly and a very good food source of protein.

Tip: Use hard boiled egg whites instead of meat as your protein for vegetable salads. It has lesser calories but contains almost the same amount of protein as that with meat.

Food #3 Whole grains

Carbohydrates could give you more pounds. However, if you know how to choose the right carbs, it may actually help you lose belly fat. There are two types of carbs – simple and complex.

Simple carbohydrates are directly absorbed in the blood, which causes a sudden spike of energy. This type of carb is usually found on sweet foods like milk, syrups, and milk products. On the other hand, complex carbohydrates take longer time to process, thus they provide constant supply of energy. This means, the glucose from complex carbs which are converted to fat will not be stored in the body in large quantities compared to the simple carbs. Thus, consuming complex carbs found in whole grains are one of the highly recommended foods if you wish to lose belly fat or any other fat in the body, in general.

The best way to lose belly fat fast is to cut down your calories but do remember to maintain a balanced diet when doing this. This means, eating foods that contains all the nutrients that the body need but with lower calories.

Sample weekly meal plan and exercise schedule on how to lose belly fat

Many people have difficulties understanding how to lose belly fat. They know the theory about losing fat from the belly but they do not know from where to start. To give you an idea of what you need to do to lose belly fat we have prepared a sample meal and exercise schedule. Following this plan will help you get into the right track and sooner or later you will get the results you want. Knowing exactly what you need to eat and what kind of exercises you need to perform can be very helpful in the beginning until you figure out your own meal and exercise schedule. What will bring you long lasting results is not a plan prepared by someone else but a plan that suits you own needs and requirements.

Menu for the week

Exercise plan for the week

See also: Exercises to lose belly fat and best way to lose belly fat

How to Lose Your Lower Back Fat

A sagging belly fat is usually coupled with a bulging lower back fat. This lump of fat on this part of the body is more difficult to disappear because it does not break down easily, compared to fat deposited in other areas of your body, thus you need to exert extra effort to reduce the quantity of fat or to totally get rid of the fat stored in the adipose cells.

It is highly beneficial to know that the lower back fat as well as all the other fat deposits in the body is due to the intake of excess calories that are not converted to energy. This usually happens because of a bad diet and sedentary lifestyle, thus calories are converted to body fat or “reserved energy” instead of “real- time energy”.

Based on the above fact, the only effective way of losing the fat in the posterior is by reducing the total fat percentage of the body. This means, workouts that provide pressure on the back will not help you lose fat but will only allow you to develop stronger back muscles. Unlike, if you do total body fat reduction exercises you will be able to reduce fat in all the areas of your body including your lower back fat.

Cardio exercises that increase the heart rate as well as improve the oxygen system in the body are among the best fat burners. These exercises include treadmills, elliptical trainers, rowing machines, stair mills, stationary bikes and versa climbers. If you are not the type of person who enjoys working out in a gym, you may do the actual activities mimicked by these machines like walking, running, climbing up the stairs, mountain biking, and rowing. The important thing about getting a good cardio exercise is that you force your body utilize a large amount of energy to perform these activities by converting body fat to energy.

As for the caloric intake, it is of utmost importance to watch the amount of calories you get from the food daily. This does not mean that you start starving yourself to death by not consuming calories at all, but the point is to simply limit the amount of calories. Make sure that the calories you take in will not exceed the amount of energy that your body burns off daily. Furthermore, you need to know the amount of calories contained in the food you eat. It is unnecessary to memorize the exact amount of calories of each food. But to give you an idea, fatty and starchy foods usually contain high calories. Though this may be the case, you still need to make sure that you are able to consume foods from all the major food groups like carbohydrates, fats, protein, calcium, and vitamins and minerals because your body needs the nutrients from these foods. So the best thing you can do is to look for low-calorie alternatives by reading the label found at the back of food packages.

Start reading the label from the top where you can see the serving size, the amount of servings per container, and the calories per serving. This portion will tell you how much or how little you should be consuming from the pack. Just below the calorie information is the percentage of daily value. You often find the unhealthy nutrients contained in the food listed first. This usually includes Total Fat, Cholesterol, and Sodium. These are the nutrients that you need to limit. And just below that, are the healthy nutrients. These include but are not limited to Dietary Fiber, Vitamins, and Minerals. A quick guide in understanding the daily value is, 5% or less is low and 20% or more is high. And lastly, you’ll find the Footnote which will serve as a guide on the recommended daily value for each nutrient.

Lower back fat is definitely unsightly and difficult to lose, however if you know how your body works and follow the tips on this article, you would have a better chance of at least reducing the size of that bulging fat on your lower back area. Soon, with continuous exercise and disciplined eating, you will attain a leaner and sexier back.

Best exercise to lose belly fat

Losing belly fat is not as easy as gaining them. When people want to lose that saggy fat on the abdomen, temptations in taking diet pills and buying expensive Abs- Workout machines are all over the place. However, as promising as they may sound, these products are probably the least solution to your problem. The fact remains that there is no short-cut in losing a belly fat. What you can do instead is watch out your diet and follow a workout routine that will help you lose weight and fat from all your body and not just the belly. So, the best exercise to lose belly fat is a combination of cardio exercises and exercises that will tone your abs.

Lose Fat with Cardio Workout

Cardio Workout in general do not target belly fat alone, but it helps in burning the calories in your entire body. When you do cardio exercises, it would require your body more physical exertion thus fat deposits are burned to meet the energy requirement of the body.

Apart from what is commonly believed, crunches do not lose belly fat. It is advisable to lose weight in general first by starting with a variety of frequent short-timed cardio exercises and gradually increase the duration overtime. A good starting program is, 10 minutes walking + 10 minutes biking + 10 minutes ski machine (elliptical) for 2-3 days a week. As you get comfortable, you may increase the duration to 15- 30 minutes per machine as well as the resistance.

Six Pack Exercises

You must know that abs workout do not help you lose belly fat, however it can help in shaping and toning the abdominal muscles. Rectus Abdominis is the muscle that is located vertically on each side of the anterior wall of the abdomen; it is the muscle that we commonly refer as “six packs”. The best exercise in shaping the Rectus Abdominis is by doing floor Bicycle exercises.

Bicycle Exercise to lose belly fat

1. Lie flat on back.
2. Place hands beside the head
3. Bend knees up and attain an air bicycle position, around 45- degree angle.
4. Reach your left knee with you right elbow and your right knee with your left elbow.
5. Continue the 4th step for 2-4 sets of 12-16 reps in a “pedaling” motion; remember to do relaxed breathing as you do the exercise.

External Oblique

The external oblique is the irregular quadrilateral muscle that is located in the anteriolateral part of the abdomen. The best abs workout to tone the external oblique is by doing Oblique Side Crunches with Heel Touches.

Oblique crunch exercise to lose belly fat

1. Lie flat on back.

2. Bend hips to a 90 degree angle; hands on sides
3. Crunch body forward and reach rich right heel with right hand
4. Touch right heel and return to starting position; do 1-3 sets of 10 to 25 reps.
5. Do the same with left hand reaching left heel; do 1-3 sets of 10 to 25 reps.

Transverse Abdominus

The transverse Abdominus is the third of the anterior flat muscles of the abdomen, it run from the side to the front of the abdomen with its fibers positioned horizontally. The best exercise to tone the Transverse Abdominus is by doing Pelvic Tilts.

Pelvic Tilts exercise to lose belly fat

1. Lie flat on back.
2. Bend knees while keeping feet flat on the floor.
3. Lift pelvis up slowly and hold position for 1-2 seconds before slowly lowering back on floor. Make sure that the upper body remains on floor throughout the exercise.
4. do 1-3 sets of 15-25 reps.

You must know that the food we eat contains calories that are essential for the body to produce energy. However, if we take in too much calories and do less activities, the calories will be stored in the body as fat deposits particularly in the abdomen rather than being converted as energy. This implies that if you are determined to lose that belly fat, you must first start with major lifestyle changes. Start by decreasing caloric intake to the amount that is proportional to your daily activities. Too less and too much of anything is definitely unhealthy. This goes the same with exercise, do set realistic goals and do gradual workouts. Doing five hours of intense workout in your first day will not make you lose that belly fat fast but instead, it will only cause you muscle and joint strains.

Read more about exercises to lose belly fat

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