Belly fat. Stubborn, boring and seemingly impossible to get rid of. Everyone wants to lose, but only a few seem to succeed. What is the secret? Fat burning pills? Drink 10 cups of tea every day? Detox Smoothies? No, nothing like that. I'm about to tell you the reality behind the loss of stubborn belly fat and if you do these 10 changes I will lose belly fat and love handles that come with it. fat.
During my years of experience as a personal trainer, I realized that all my clients who have struggled to lose belly fat had several things in common that prevented them fat loss.
I also noticed in my personal experience to consider a lower body fat (cut) for summer, there are some things that helped me lose belly fat fast, while things really seemed to help.
I'm about to share with you my findings. I will be at your disposal 10 problems most likely the reasons that prevent you from losing belly fat and 10 solutions to these problems.
Pay special attention to these 10 crucial changes to be losing belly fat and love handles rebels. fat.
1) Training Program
Problem: Your exercise routine is not effective for fat loss.
Chances are if they do not succeed in burning fat, then you most likely do wrong training to lose stubborn belly fat. When it comes to fat loss (especially belly fat) most people seem to think that 30 minutes on the elliptical and some abdominal exercises is the way to go. Well guess what? Not only is it one of the least effective workouts that you can do to lose fat, there also boring as hell and is not very difficult! fat.
The secret to getting the abs is simple; all that is just covered in grease.
All you have to do is get rid of the fat covering, and I'm sorry to burst your bubble, but the hours of cardio and ab exercises only low intensity certainly will not help. However, some abdominal exercises can help you bring your abs a bit more (more appropriate for kids) with weighted ab exercises but if the fat covering is lost, then never ever see them. fat.
Another big mistake especially for women is that lifting weights will get bulky or too muscular. This is full of shit! I am glad that women are finally beginning to realize that weight training will help you lose stubborn belly fat and increase your metabolism. Compound movements are the best exercises to help burn fat, as they allow you to burn calories and increase your testosterone levels. The best compound exercises include squats, deadlifts, rows and presses all heavy vehicles (be sure to run properly to avoid injury).
In other words, you must change your exercise routine. The best type of exercise routine to lose fat is a combination of weight training and HIIT circuit. If you do not know what HIIT circuit, then go to my article on my blog explaining HIIT workouts where you can find more information and examples of circuit you can use. If these are a bit too advanced for you, then you can use my beginner workout routine also in my blog as a replacement for HIIT circuit. fat.
Solution: You need to do more weight training and HIIT circuit.
Now you are probably wondering exactly what you need to do your workouts to lose their stubborn belly fat.
I recommend following a weight training routine that requires lift weights up to 3-5 days a week (/ lower divisions of the upper body are good for starters), and integrate a circuit HIIT 2 times a week to progress slowly 3- 4 times a week.
For removal of part of the same weight, there are several good routines, you can not just use a weight lifting separate the web. fat.
A total workout plan that you can follow suit. The other two days a week are rest days.
Day 1 - Weight training
Day 2 - HIIT training
Day 3 - Weight training
Day 4 - HIIT training
Day 5 - Weight training
2) food intake
Problem: It's okay to eat too much or too little.
Chances are, you do not eat the right amount of food to burn that unwanted belly fat.
You may well be eating too much or too little. Either way your body to avoid getting into the fat burning mode and to fit in your stubborn fat, no matter what you are doing.
This has to do with the energy balance equation. Everyone has a certain amount of calories your body burns a day and depends on various factors such as weight, activity level and overall metabolism.
Whatever practice you do, if you eat more calories than you burn each day, then there is no way you will lose weight and burn fat!
You will be put on more fat (or muscle), depending on how much you eat and the types of calories you eat. fat.
On the other hand, if you eat too little to put your body into starvation mode, which will lower your metabolism, causing a decrease in muscle mass and ultimately prevents losing fat. A common recommendation is not to eat less than 1,200 calories per day, and that is the minimum amount of calories your body needs for all its vital nutrients.
Solution: Eat the right amount of food according to your goals and lifestyle.
How many calories should you eat? Well, this is another difficult question. This varies for everyone, but there are some tools you can use to get a rough estimate of how much to eat.
You can you use the calorie calculator is in the sidebar of my blog, or you can use other online calorie calculators that will do a more precise job, because it takes into account your activity level. These will both give you an estimate of how many calories you should eat to lose fat. The more activity you do every day, the more calories you need to eat. A large mobile application that can be used to track the number of calories you eat is MyFitnessPal. It has a database that shows the calories of food almost all foods and packaged foods you can think and you can vary the parties. fat.
Now I'm not saying you should count your calories each day to the tee.
What I recommend is to know how many calories you need to lose fat as the top calculator, and then try to track the number of calories you eat for a day. If it is above or below the present, and then make adjustments and try to stay in this range. It's that simple and if you stay consistent and you will see the results!
NOTE: The maximum amount of weight, I recommend you is to lose two pounds a week one pound a week is ideal) you want to keep your muscles and keep your hormones in balance. Continue to try to lose one pound per week. If you are not losing enough, it can slightly reduce your calorie intake, and if you lose too much, you can increase your calorie intake. fat.
3) processed food
Problem: You are eating too much processed food.
Eating a lot of processed foods is one of the worst things you can do for your body.
It spoils your hormones, metabolism brings to a stop, and cause weight gain. Processed foods do not come from nature, which come from plants. Common processed foods include candies, beverages like soda, chips, fast food, sugary cereals (you get the point).
You will notice that when consumption is cut processed foods and start eating more natural foods you will feel more energetic, happier, and less craving for junk food. fat.
Some tips to help you avoid processed foods include:
• Read the ingredient label before buying anything
• buy their bread from a local bakery
• choosing foods such as pasta, cereal, rice and crackers always go to the option of whole grain
• Avoid store bought products containing corn syrup, high fructose
• visit your local farmer's market
Solution: Eat more whole, natural foods.
Now you're wondering what foods to eat.
Here is a list of natural whole foods to eat courtesy of 100daysofrealfood:
1.Whole foods that are a product of the nature of a product in the industry.
2. Many fruits and vegetables.
3.Dairy products like milk, yogurt, sugar, eggs and cheese.
4. Whole grains and whole wheat.
5. Seafood
6. locally raised meat
7. Limit drinks with water, milk, coffee and sweet tea natural. fat.
8. snacks like seeds, nuts and fruits.
4) sugar consumption
Problem: Your sugar intake is too high.
The problem I've seen in most of my clients and honestly is probably going to be the hardest thing for you to change.
But if you take things slowly and make small daily changes, I guarantee that you can easily make this change. Let's look at exactly why sugar causes weight gain and what we can do about it.
Sugar molecules comprises two: glucose and fructose. Fructose is not a natural part of metabolism and, in fact, very few cells in the body can be used with the exception of liver cells. When we eat a lot of sugar, fructose most gets metabolized by the liver. There it is converted into fat, which is secreted into the blood (causing stubborn belly fat).
Fructose can also cause insulin resistance. Blood glucose levels are controlled by insulin. When our glucose levels are too high (which may be toxic), insulin is sent to allow glucose to be used by the cells to reduce our levels of blood glucose. fat.
If we had no insulin or not working properly, our blood sugar may reach toxic levels. In healthy individuals this mechanism works well and allows us to eat foods high in carbohydrates without our rise in blood sugar.
Insulin also has other functions, and one of them sends signals to fat to collect blood fat cells, and the store to prevent grease already using (our stubborn belly fat, for example) to burn.
Excess fructose consumption is a known cause of insulin resistance and high insulin levels, which prevent us to melt our belly fat, despite all our efforts. fat.}}}
Solution: Limit your intake of sugar.
The foundation of heart disease recommends that sugar consumption is reduced to no more than 10 percent of your total daily calories.
This does not include the sugar found naturally in fruits, vegetables, milk, cereals and other foods.
To put this in perspective, for an average diet of 2,000 calories a day, it would mean that you should not have more than 48 grams, or 12 teaspoons of sugar. fat.
A soda and contains about 85% of sugar daily limit!
One tip, if you are struggling is to use natural sugar substitutes (my favorite is the Stevia) may taste a little different at first, but they are definitely worth the change.
Some other tips are to cook at home more often, choose low-sugar cereals, stay away form sugary / cafe lattes, and of course the taste of your water with fruit instead of drinking soda sweet.
5) protein intake
Problem: Your protein intake is too low.
Usually, when women (and sometimes men) believe that losing weight, they think immediately to reduce calories mainly from their carbohydrate intake.
Although you should lean slightly the intake of carbohydrates to fat loss, you must also ensure that you are the protein intake is adequate. fat.
Many believe that adding more protein to your diet will only cause more weight gain. However, according to a new study, higher intake of protein can help you lose weight while maintaining your muscle to burn fat to keep you satisfied longer. lose.
Although the main factor in relation to weight gain and weight loss is calorie intake, the type of calories you consume will affect what kind of weight that is winning or losing.
The high protein diets appear to be more effective for burning fat and maintaining or even gaining muscle (which is exactly what you want!) That diets low in protein. fat.
Solution: Eat more protein !!
So how much should you be eating protein? Well, the answer depends on many factors.
Here is a large table courtesy of a calorie counter that shows the amount of protein you should eat each day depending on your goal.
Person situation and Objectives
Ideal Protein Daily Intake
Healthy sedentary adult (man or woman) who do not work or have related objectives. This is just what I think is a good source of protein a day minimum health / general function. fat.
0.5 to 0.7 grams of protein per pound of body weight. lose.
Means healthy adults (male or female) is doing some kind of exercise regularly or trying to improve your body (lose fat, build muscle, etc.). This is the minimum I recommend in this case.
0.8-1 grams of protein per pound of body weight.
Average healthy adult woman, whose main objective is to build muscle, get "toned", maintaining muscle while losing fat, increase strength or improve performance.
1 to 1.2 grams of protein per pound of body weight.
Average healthy adult male whose main objective is to build muscle, get "toned", maintaining muscle while losing fat, increase strength or improve performance.
1 to 1.5 grams of protein per pound of body weight. fat.
If you're not sure where you stand, you can use the recommendation of the general fitness of 1 gram per pound of body weight.
And if you're a little confused, here's an example calculation:
Say I'm a woman of 140 pounds looking to lose fat while maintaining or building muscle. It would be very simply multiply by 140 to get a daily protein intake of 1-1.2 between 140-168 grams per day. lose.
Some rich in protein and low in saturated fats include chicken breast, turkey, extra lean beef, fish, tofu, whey protein, and many more. fat.
NOTE: For people who are obese or overweight, intake ideal protein should be calculated using the weight of your body from goal, since otherwise it will be overestimated due to the excessive amount of fat in your body . For example, a man trying to lose 300 pounds 200 pounds 200 pounds to use its weight in the calculation of the amount of protein you should eat daily.
6) The carbohydrate intake
Problem: Your carbohydrate intake is too high for fat loss.
Over the past two decades, health authorities have recommended that we eat a calorie-restricted, low-fat diet. The problem with this system is that it simply is not working.
Studies show that low-carb diets reduce appetite and make you eat less calories makes you lose weight almost effortlessly, as long as you manage to keep the carbs low. fat.
Low carbohydrate diets have proven superior to fat loss. It is common for people to lose 5-10 pounds in the first week of a diet low in carbohydrates, because to lose a lot of water weight. After that, the weight loss will be slower but this time the fat will be from fat stores. lose.
However, you are still the body needs carbohydrates for energy every day and to keep it in your fat-burning state. Eat very few carbohydrates and you will notice that you will not have the energy for training!
Solution: Keep your carbohydrate intake to about 10-30% of the total intake
A good guideline is to keep your carbohydrate intake to about 10-30% of your total calorie intake.
Use the number of calories you have calculated in point 2 of your total caloric intake. For example, let's say I have to eat 2000 calories a day to lose weight. This means that 10 to 30% of what should come from carbohydrates, which would be 200-600 calories. If you are more active then remain in the upper range of this and if you are less active then towards the lower end of this range. fat.
I recommend that you eat almost all carbohydrates during their post-workout meal as it is when the body needs it most. You can save some of your carbohydrates for a pre-training energy, food but keep most of it for after your workout. On his days off, you can reduce your consumption of more carbohydrates because your body will not need them for recovery. lose.
Unfortunately, after weeks or months of a diet low in carbohydrates, your body will begin to understand what you're trying to do and to decrease your metabolism to counteract this.
What can you do if it seems as if you have reached a plateau and can not lose fat is recharging the morning. These are the days when fall to carbohydrate intake and eat almost back to your maintenance level of calories, or even a bit more than that. These days, reduce fat intake and increase your intake of carbohydrates. You can start by having one day every two weeks restart once they have reached a plateau and possibly do it once a week. Days recharge will help restore your metabolism and is one of the secrets to lose that last bit of stubborn belly fat that does not leave. fat.
Carb Cycling is another option, you can use that consists of days of low carb and high-carb day to keep your metabolism revved and your body into fat burning mode.
7) Alcohol
Problem: too often get hammered
Unlike carbohydrates, proteins and fats, alcohol is what nutritionists refer to the empty calories: calories without nutritional value. lose.
To make matters worse, is the first fuel to be used in combination with carbohydrates, fats or proteins means that the food you eat while drinking are more likely to be stored as fat. Alcohol also contains nine calories / gram, making it more dense calories as carbohydrates and proteins (both 4 calories / gram) and only two calories / gram less fat (9 calories / gram).
Alcohol also damages the stomach, kidneys and liver and has been shown to reduce testosterone is a key hormone for fat loss and lean muscle mass. fat.
To put things in perspective:
• A one-ounce shot of vodka (40% alcohol) contains about 64 calories
• a glass of red wine contains about 123 calories
• a regular can of beer contains 4.5% alcohol 153 calories.
Plain and simple, excessive alcohol consumption is a recipe for weight gain!
Solution: Smart Drink
I will not tell you to stop drinking - it's fun and I think in moderation.
Here are some tips you can use for your nights out: lose.
- The consumption of alcohol with a lower calorific value, and a high percentage of alcohol (vodka, for example). It consumed less, which means a lower total calorie intake.
- Avoid calorie rich liquor. They are very misleading (it tastes so good) and add greatly to the overall calorie content. fat.
- Try not to binge on junk food while drinking. As mentioned, the drink helps loosen inhibitions and cause a compromising their eating habits.
- If you drink beer, try a low-calorie alternative. In addition, drinking diet sodas with various spirits to significantly reduce the calorie content of these drinks.
- Drink water between alcoholic drinks. This will increase the feeling of satiety and may help prevent the consumption of alcohol. lose.
- If hunting is used, try using options or less sweet sparkling water instead of soda
8) sodium intake
Problem: Your sodium intake is too high.
Although sodium is not capitalized and weight gain directly, sodium intake too much can cause bloating and water retention that will make your stomach look bigger than it actually is (and full of gas).
Not only it can cause swelling, but also contributes to hypertension (high blood pressure). Common foods that are high in sodium include processed meats, many canned foods, cheeses, breads, cereals, sauces, pickles and most prepackaged foods. fat.
Solution: Keep your sodium intake below the recommended limit. lose.
According to Health Canada, people should eat at least 1,500 mg of sodium a day and not exceed 2,300 mg. You've probably noticed that when you keep your sodium intake within the limits recommended that your stomach will look a little flatter and less bloated.
There are alternatives to low-sodium you can use to reduce their overall consumption of sodium.
Instead of the traditional table salt, potassium chloride using (a popular substitute for salt), which has a very similar flavor salt. However, no salt substitutes are recommended based on potassium chloride for people with kidney problems. The seasoning sauce, low sodium soy, unsalted butter and low sodium (Sabor God, Mrs. Dash, etc.) are other alternatives you can use to reduce your sodium intake.
Other ways to reduce fluid retention and swelling, as well as reducing your sodium intake include drinking more water, eating more fiber and drinking certain teas like peppermint tea or green tea. fat.
9) sodium intake lose.
Problem: You are not getting enough sleep
Many of us (especially students) get to sleep sitting. But beware, all the sleepless nights and night cramming for school can actually cause weight gain and contribute to the stubborn belly fat.
When you have not slept enough, it's easy to have great coffee with fresh milk to get you moving and you may even be tempted to skip the exercise and get some takeout for dinner. However, the relationship between sleep and weight gain goes further. Experts agree that lack of sleep is so important for health, wellness and weight loss than diet and exercise. fat.
Here's why: lose.
In simple terms, skimping on sleep stimulates your brain to make bad decisions. Actually, it blunts the activity of the frontal lobe of the brain that is responsible for decision making and impulse control. This is what makes you make bad decisions.
Also, when you're tired brain reward between rev to find something that feels good. You may have been able to say no to have your cravings when you were well rested, but you can get in trouble crush these desires with brains need sleep. lose.
A study published in the American Journal of Clinical Nutrition, people tend to eat more snacks late at night and were more likely to choose high-carbohydrate snacks when they were deprived of sleep.
A second study found that too little sleep invites people to eat larger portions of food which eventually leads to weight gain. In a review of 18 studies, researchers found that in fact the lack of sleep leads to increased energy dense foods high in carbohydrate cravings.
Basically, a sleeping brain seems to crave junk food with lack of control to say no. A perfect recipe for weight gain! lose.
Think of sleep as nutrition for the brain. Most people need between 7-9 hours each night. Any less than that and can react body so that even strict diet directly to an ice bath.
The sleep has also been shown to make you less hungry, reduce stress levels during the day, which increases the body's ability to burn calories and increase muscle mass.
Solution: Sleep a little crazy!
Now that you know all the benefits of sleep and how it can help you lose fat, I hope you hit the sack tonight and get your beauty sleep 09.07 hours.
Some tips that may help you fall asleep faster sleep include all your devices, keep your room dark, read / write before bedtime and reduce unwanted noise. Oh, and no energy drinks and coffee at night would also help!
10) Patience
Problem: You are not being patient enough. lose.
There is a reason why belly fat is the hardest for you to lose fat instead. Your body tends to lose fat in the last place you've earned.
Why exactly is stubborn belly fat so stubborn? Well in general, people will gain fat in your stomach first, then the rest of his body. This means that for you to lose belly fat in the first place to lose fat in the face / arms / shoulders / chest and other parts before losing fat starts coming to her belly.
When you start burning fat from your belly, it's the top of the abdominals and then slow down. That is why it is the most difficult to lose fat in the lower part of your abs.
Solution: Be patient and consistent. lose.
It can be hard to stay motivated when you are not losing your belly too much at first. But be consistent and persistent is the key! Time and a lot of hard work is needed, but it is certainly irritated her. Once you start to see the fat out of his neck and arms, only motivate you more to remain constant so it begins to reach their stubborn belly!
No timetable for the time it takes for you to lose your belly fat, but if you stay in line with these 10 changes, then eventually you will succeed!
Take action and lose that stubborn belly fat!
Now that I've shown exactly how to lose stubborn belly fat with these 10 changes, put in action and see amazing results! lose.
