If you’ve been trying to shed your tummy fat for a while, you may have discovered the traditional ways to do it: three or five times of 30-60 minutes low intensity cardio per week while keeping your heart rate at the pre-defined target zone. Without a doubt, that will lead to countless hours on stationary bike or treadmill.
Can all of those exercises end your problem? Naturally, the answer is NOT. The first reason for this is your body can adapt itself to your regular activities, so after a few sessions on the treadmill, it will made a few “adjustment” and soon you’ll find that your exercise will have very little effect or even no effect at all. That’s why people that doing steady low intensity cardio will have to increase their duration again and again.
Another factor to consider: human body was created to conduct physical activity in burst of exertion followed by recovery; this is called stop-and-go movement. For instance, try comparing a sprinter who focus on stop-and-go exercise and a marathoner who concentrate on endurance exercise; the sprinter is more slender and muscular looking right?
So, how to lose tummy fat? When trying to lose fat, you can’t pick specific area in your body; instead you must pick well designed full body resistance training program with high intensity cardio program that complemented with good nutrition intake.
These will lessen your body fat percentage and get rid of all those surplus fat on your tummy and throughout your body in general. As a woman, your goal is reach 16-18% body fat as that alone is enought to get you a flat sexy tummy; as for men, they have to attain at least 10% body fat for their six pack abs to start visible.
I did mention about resistance training as the answer for the question “how to lose tummy fat”, but rest assured that you will not get overly bulked up like a bodybuilder; besides, women don’t have much testosterone to begin with, therefore it is really hard for women to get bulky. The aim of this training is to help you become leaner and muscular while boosting your metabolic rate so your body can burn fat faster.
The training is varied from simply using your bodyweight like bodyweight squat and push-ups to the one which using dumbbell or kettlebell. Remember to pick the weight that provide adequate challenge for you for maximum result; don’t worry, you won’t get bulky. Here’s an example of a dumbbell complex: upright row with each arm separately, then together; front lunge with one leg, then the other; back lunge with one leg, then the other; curl to overhead press; keep dumbbells at shoulders and squat.
The next answer for the question “how to lose tummy fat” is high intensity cardio program. This is different from typical cardio that do nothing than wasting your time. You will have to put more effort, but the result will pay for that.
One doable high intensity cardio is wind sprints. To do this, you need a park or open field and try 50 yards all out wind sprintsfor starter, later you can add the distance to 75 or 100 yards. Do this 6-20 times with 1-2 minutes rest between each sprint. This exercise will work the biggest muscle groups in your entire body, stimulate your metabolism, and increasing your fat burning and muscle building hormones simultaneously. Of course, there are many other indoor high intensity cardio that can be done at home.
The third answer for the question “how to lose tummy fat” will be good nutrition knowledge. To put it shortly, you must put these into priority:
* Fruit and vegetables
* Enough high quality protein in each meal
* Consume enough high fiber foods for appetite control purpose
* Fat from healthy source such as avocado, virgin oil, nut, seeds, fish oil, etc
* Foods that as natural as possible and preferably unprocessed
* High nutrient density foods
After you discover the true answer, you can leave behind the boring cardio routines that the majority of people believe, escape from your ‘hamster wheel’, and start shed that excess body fat to attain flat stomach and lean body.
Learn how you can have healthy diet program to complement your workout at how to lose weight naturally. If you’re at your 40s, discover how to adjust your diet program with your body on healthy weight loss for middle aged.