Lose Belly Fat
Belly fat, also known as abdominal fat, visceral fat or stomach fat, is one of the most commonly found health dangers around the world. Nowadays, health professionals are giving warning messages about the danger behind the belly fat. More are more people are diagnosed daily with obesity due to the habit of eating junk foods and other irregular eating habits.
Belly fat is the stored energy inside the body. One can control this layer of fat by burning more calories a day. Sit-ups or crunches do not burn enough calories and there won’t be any visible change in the appearance of your stomach and waist through these procedures. Each and every one wants to know some easy ways to reduce belly fat. It is sure that a person with proper mindset and determination can lose belly fat quickly, but instant result is not a possible one.
It is highly recommended to improve your diet to lose your belly fat. Belly fat foods help you to lose the excess fat on your stomach. Based on the researches so far, there are lots of food items which can be used on daily basis to reduce belly fat. It is better to take more and more fresh fruits and vegetables daily because they contain high volume of fiber. Taking fruits as snacks and eating raw vegetables are necessary to losing belly fat.
Foods which are high in lean protein are also very good for reducing belly fat. Lean protein helps to build muscles and burn unused calories in your body. Fish, egg whites and chicken breast are some of the food items which contain high volume of lean protein. It is recommended to steam these items instead of cooking with oil. Do not use too much of oil while cooking food items.
If you are really looking to lose your belly fat, you must concentrate on exercise programs. You do not get an instant result from this, but you can feel changes in a month or twice. It is strongly recommended to do good aerobic cardiovascular exercises for at least 30 minutes daily. You should keep in mind that you are doing exercise to burn the calories you take daily plus the calories stored in your body. Aerobic cardiovascular exercises such as walking, jogging, bicycling, swimming, basketball, tennis etc provide whole body movement which can reduce belly fat.
If you are looking to reduce belly fat quickly, it is better to follow circuit training. Circuit training increases the metabolism in your body and thereby reduces loads of calories. Circuit training procedure involves a predetermined sequence of exercises which has to be performed one after the other until the circuit is completed. This is entirely different from the traditional exercise programs. Each exercise in the circuit should be performed for a number of reps and you can take short rest in between each exercise. Circuit is much effective than any other exercise program because it involves less rest time in between the sets. High intensity of workout in circuit training results in quick response.
Sample Circuit Training Program
Here is a sample circuit training structure:
First-of-all do a warm-up for about 5 to 10 minutes duration and then follow the below given steps.
- Pushups-10 repetitions
- Lat Pulldowns-10 repetitions
- DB squats-12 repetitions
- Shoulder Press-10 reps
- Crunches-12 repetitions
- Standing Bicep Curls - 10 to 12 repetitions
- Standing Tricep Extensions -10 repetitions
For a complete circuit training program check out this link
Also see foods that speed metabolism and help you lose belly fat.