If you are one of the many people who think doing 100 abdominal exercises or 500 crunches a day will help you lose belly fat, then read on the find out the real secrets to a flat stomach. Although abdominal exercises help to tighten and tone the ab muscles, without losing excess body fat first, these toned muscles will forever be hidden behind belly fat.
You must rid the stomach fat first before you can see the results from your abdominal exercises. And to do this, you need to get out your running shoes and eat healthy. Just follow these steps in order to get a flat stomach and lose excess body fat.
Instead of spending day after day doing abdominal exercises, itís time to add aerobics to your weekly exercise routine. So get out your running shoes and get moving. Aerobic exercises get your blood pumping, sending oxygen to your muscles in order to perform efficiently. Fat needs oxygen to burn, so in order to achieve maximum fat burn you need aerobic exercises. Aerobics are great for burning excess body fat and is just one step towards getting a flat stomach.
All aerobic exercises will help lose excess body fat, however some are better than others. For maximum fat burn, do aerobic exercises that use both the upper body and lower body like running, walking, jogging and cross country skiing. Your upper body muscles are smaller and require less oxygen. But the lower body muscles like the hips, glutes and quads are larger muscles. By using both the upper body and the larger lower body muscles you are getting more oxygen in your system. This really aids in the fat burning process. Your aerobic exercises should be a minimum of 30 minutes long 3 or 4 times a week. After a few weeks, increase the duration to 45 or 60 minutes and add 1 or 2 days of aerobics. Strength Training
In addition to your aerobic workouts you need to strength train all of your major muscles. Strength training helps tone and build lean muscle mass through resistance. The higher the resistance the greater the challenge is to your muscles. Weight lifting is one of the most common methods of strength training but you can also do resistance band exercises, dumbbell exercises or even body weight exercises.
The reason that strength training helps you lose belly fat is that the muscles are more metabolically demanding. This means the more lean muscles you have the higher your metabolism, which in turn means the more fat and calories you burn during the day. Strength training increases your basal metabolic rate and is responsible for 60 to 70% of the total calories you burn in a day. You should include 2 to 3 days a week of strength training and work all the major muscles. Donít forget to include your abdominal exercises as well. This way once your get rid of the belly fat you can show off your tight, tone stomach muscles.
Aerobic and strength training exercises alone will not give you a flat stomach. You must include healthy eating habits to really lose belly fat. After all, why waste time exercising if you are going to shove in a bunch of junk food high in fats and sugars. Getting the right foods in your daily meals is key to shed excess body fat. Your meals should include all the food groups and should be healthy selections.
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