When you want to lose stomach fat, there are many different reasons why. Besides wanting to feel better about yourself and look better on the beach, it’s also a major health risk, that can lead to some very serious issues down the road.
Diseases that are related to stomach fat are: Heart disease, some types of cancer, hypertension, diabetes, stroke and insulin resistance.
You have to lose stomach fat therefore, for your health, and it’s something that most of us have. We let it accumulate by being too sedentary and by not eating healthily enough, and it affects both men and women, all across the world.
The two magic words that will help you lose stomach fat are: Diet and Exercise. It sounds kind of simple, right? It really is. All it takes is a personal commitment to get rid of that adipose around your middle.
Strike the term “spot reducing” from your vocabulary. There is no such thing, even though it was promoted for many decades by health clubs in the early 20th century.
Fat is found all throughout your body, not just your stomach fat, so to lose stomach fat, it all needs to go, and individual spots cannot really be targeted.
Stomach Fat Reduction Diet
Many people actually end up eating too little when they diet, and they don’t lose stomach fat they way they would want to. That’s because the body goes into preservation mode to prevent starvation, and you store more fat instead of burning it off.
Therefore, an appropriate calorie intake level needs to be determined based upon all of your individual factors such as age, sex, size, muscle mass, and so forth.
For example, a man of fifty years who is average height and slightly overweight and exercises moderately 3 times per week will need 2,566 calories per day to maintain his weight. The same man at 70 years needs approximately 5% less calories.
Dropping his calories by 20% to 2,000 would produce great results to lose stomach fat, and 30% to 1,750 would produce even quicker and dramatic results.
A woman of the same age and circumstances needs 2,338 calories per day to maintain, 1,870 calories to lose weight and 1,760 calories to lose weight dramatically.
What you’ll want to do to learn how to lose stomach fat is get a calorie counter and plan your meals with it, and keep track of everything that you put into your diet. You can work up a great plan with a minimal amount of effort this way.
The more muscle you build with exercise, the more you lose stomach fat, too, because muscles burn off three times as much calories as fat does!
Exercise and Fitness to Lose Stomach Fat
Resistance training and strength training are very important to lose stomach fat and build muscle. You can start with bodyweight exercises and advanced towards free weights and machines to see improved results.
Walking/Jogging – Walking for just 10-30 minutes a day can help you lose stomach fat dramatically.
Free Standing Squats – Standing erect with your feet slightly apart, and your arms extended in front, perform a full squat until your thighs are parallel with the ground. Work up to 100 squats.
Standing Twists: Stand straight and twist your body to the right and then the left for one repetition, keeping your core tight and squeezed during the process. Aim to complete 100.
Calf Raises – With your toes on a piece of 2X4, rise as far as you can and hold it for a two-count and then lower your heels until they touch the ground. Work up to 100 calf raises.
Pushups – Complete a basic pushup using good form, touching your chest all the way to the floor and keeping your arms straight, trying to complete 25 total.
These beginner exercises will help show you the way how to lose stomach fat, and then you can kick it up another notch.
If you would like more tips on how to Lose Stomach Fat plus a free report revealing the 7 secrets to your ideal body, visit www.wholelifegym.com