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Exercise will help you to burn calories and lose weight. Just about any movement is going to help you lose weight. When you breathe, you are going to burn calories. Even though you are burning calories, that doesn’t always mean you are going to lose weight in the process.
To lose the fat stored in your body, you will need to expend a greater amount of energy than what you are taking in. Expenditure of energy is measured in calories. If you look at the packaging of the foods you eat, you will be able to find the number of calories in the item.
For you to lose fat around your midsection, you will need to expend a larger amount of energy than what you are taking in. You can accomplish this in one of two different methods:
- Exercise – You will need to increase the amount of activity you perform in a day so that is exceeds the amount of food you consume.
- Diet – For this method, you will be keeping the amount of energy you expend in a day the same, but you are going to reduce the amount of calories you consume.
Losing Belly Fat Through Diet
It can be almost impossible to lose your belly fat with just exercise, but you can get there by simply changing your eating routine. All you need to do is lessen the amount of calories you consume every day to less than what your body is going to burn living a sedentary lifestyle. If you add in a few days of cardio every week, you will be able to strip away the fat from your midsection with ease. Even though your exercise routine doesn’t have to be perfect, you will need to monitor your food intake with accuracy.
The Reality Behind Losing Your Midsection
If you follow three simple steps, you will be able to reduce your total body fat.
- Determine the amount of calories you consume every day. Spend at least a week logging a journal of everything you consume. Once you have the list, you will want to calculate the amount of calories you consume on a daily basis.
- Subtract 300 calories from your total amount of calories consumed per day. Try eating this amount of calories every day for one month. Ignore the amount of weight you lose in the first couple of weeks. In the beginning phases of your diet, you are going to lose a lot of water weight because you are minimizing the amount of sodium and carbohydrates you consume. If you are not actively losing a pound to two pounds per week in the last couple of weeks of the month, you will want to drop the amount of calories you consume by another 200 per week. Follow this for another month and incorporate cardio into the equation.
- Add cardio into the mix. Begin your routine with a couple sessions every week. Start with 10 minutes each session. Don’t put a lot of pressure on yourself to perform insane workouts at this stage. You will want to do as much as you can. Build your routine to about four sessions per week averaging 20 to 30 minutes per session.
To enhance your results, you will want to make sure you are consuming a balance of carbohydrates, fats and proteins. Men will need to consume around 200 grams of protein every day. If you have a higher metabolism, you will want to consume a large amount of protein when cutting your calories. Women will want to eat around 120 grams of protein on a daily basis. Try supplementing your routine with protein powder to determine if you are reaching the recommended requirements.
You will want around 20 to 30 percent of your calories to come from healthy fats. Every gram of fat has nine calories in it. Once you know what your intake of proteins and fats is, you will be able to subtract this from your caloric intake to determine the amount of calories you can consume from carbohydrates. Incorporating everything together will help ensure your success in the program.
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Great post Ahmad with lots of math, A good diet plan and following few Exercises to reduce belly fat will reduce the fat easily, here are some tips http://www.youtube.com/watch?v=b97ORyVlUMI
Thank you for share effective idea to lose fat. Exercise and diet is the popular way in which you can easily avoid burn belly fats fast issue and it has no side effect also.
Maintaining a healthy lifestyle can be quite the task and losing weight, even tougher. A healthy diet plan does not necessarily involve strict nutrition philosophies, trying to stay unrealistically thin or even about depriving yourself of the foods you love.A healthy diet plan will not make you miserable but it will only leave you rejuvenated and energized. All you need to do is to make smart choices and tweak your eating habits to win the battle of the bulge..Read more what Famous Food Scientist Speaks About How to Lose Weight and Keep It Off!
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3 Best Bodyweight Exercises for At Home Workouts
Here are 3 kick-butt bodyweight exercises you can do to burn fat,
stay energized, and avoid overeating.
Bodyweight exercises help you burn fat shockingly fast, without any
fancy equipment.
1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with
a band, or onto a bench, or even with a Stability Ball between your
back and the wall.
If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.
2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet.
And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.
3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let
your chest rest, while your back is strengthened. It's the perfect
compliment to a pushup.
Do 8-12 repetitions per exercise. Don't rest between exercises. Go
through the circuit up to 3 times, resting 1 minute after each
circuit.
For a once-per-month challenge, do each exercise to failure in your
final round through the circuit.
Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 3 Best Bodyweight Exercises for At Home Workouts <=====
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