How do I lose some extra belly fat?
I am no way overweight…however, it always looks like I’m bloated, my stomach sticks out more than it should and I have a lot of extra fat there and love handles.
I’m a 16 year old female. I don’t want to do some sort of extreme diet…I would just like to flatten my stomach somehow. I know I’m not fat, I would just like to get in shape.
Help please?
October 26th, 2010 at 8:56 am
wow, quite a tough question, well for one ur not actually fat or anything its called “puppy fat” what u get when ur around 14 – 17 years old, but anyway if its bugging you that much, you walk to a place where they have treadmills and things like that, think they call it a gym, and u go do 20 mins biking, 20 mins running/walking, 10 mins on the rowing machine and 10 minutes on the cross trainer, thats 1 hour, and if u did that 4 times a week ud be the fittest person ever, only 4 hours come on get on with it
thanks
October 26th, 2010 at 9:20 am
If you are not overweight, you will probably lose your love handles and flatten your stomach faster than others.
To lose the extra fat, you will need to eat a MOSTLY low fat diet. ( Drink skim milk instead of whole milk, skip the cheese etc. ) and do some cardio 3-4 times a week. Start by going for walks ( at leat 30 mins ) 3-4 times a week. Then you can slowly graduate to jogging/running 3-4 times instead of walking OR combine 2 days of walking and 2 days of running every week.
You will see results every week!!!!! Make sure you take tape measurements of your tummy every week. You should lose 1/2 – 1 inch every week once you follow these instructions. If you are not losing inches, then you are either eating too much or exercising too little OR both.
Drop me a line if you need help.
October 26th, 2010 at 9:43 am
**Take a Multivitamin Daily**
Everyone should take a multivitamin daily. Multivitamins help to keep your body healthy which is the first step in burning belly fat.
**Eat a Healthy Diet**
The next thing you need to be sure you do is eat a healthy diet. Try to eliminate as much sugar as you can from your diet. Sugar bloats the belly and keeps it from becoming flat. Consume the proper amount of protein to build lean muscle in your body. Lean muscle mass helps to build up your resting metabolic rate and helps your body burn more fat, including your belly.
**Drink Water**
To aid in burning belly fat, you need to drink plenty of cold water during the day. Drinking ice cold water makes your body use more energy because it has to warm up the water once it’s ingested.
**Get Physical to Burn Belly Bat**
Moving around for at least 20 minutes per day is key to burning belly fat. Cardio is recommended as well as strength training. If you don’t participate in physical activity regularly, you aren’t going to burn the extra calories, which will in turn, help to burn more fat. Strength training helps to build lean muscle mass which will aid your body in burning the fat.
October 26th, 2010 at 10:19 am
jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these
crunches – I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.
October 26th, 2010 at 10:48 am
Do you struggle to lose belly fat? I bet you’re thinking that you’ve tried every technique in the world to try to lose your stubborn belly fat, but it just never seems to budge… right? I’m sure you see TONS of commercials and ads making all kinds of miracle claims that you can lose your belly fat overnight with their magic pill or wildly-hyped snake-oil supplement. How about all of the bogus infomercial gadgets out there claiming you can reduce your belly fat in a matter of days just by strapping some worthless “ab-belt” around your waist, or sizzle away the stomach fat by using their patented “ab-roller-rocker” do-hicky.
Come on now! I hope you’ve been insulted by all of these fraudulent marketers and the gimmicks and scams that they are pushing down your throat by trying to get you to believe that a belly-fat reduction miracle is possible overnight.
So let’s get past all of the scams and gimmicks and get right down to the hard science and reality behind what techniques and strategies really do help you to lose your stubborn belly fat and keep it off for life!
1) The first important principle we’ll discuss is how you structure your workouts. In order to stimulate fat-loss from your stomach, you need to stop wasting so much of your time doing all kinds of abdominal exercises and hundreds of reps of crunches, leg lifts, and torso twists in the hopes of “spot-reducing” your belly and love handles.
I’m sure you know by now if you’ve read any reputable fitness publications over the last decade that spot-reduction DOES NOT occur. It’s a myth that just won’t seem to go away. The truth is, you don’t lose belly fat by doing exercises that target the stomach area. Unfortunately, even though most people by now do understand this (or at least they should), they still spend WAY too much of their training time trying to target the stomach with tons of abs exercises.
Now don’t get me wrong, a certain amount of abdominals exercises are great and they do help to strengthen your core and help you maintain a healthy back. But the fact is that direct abs exercises should only be a small portion of your workout routines. The majority of your time should be spent focusing on multi-joint exercises that work the largest muscle groups of the body like the legs, chest, and back.
Now that is one of the REAL secrets for ridding yourself of that sloppy belly fat for good. Focusing on big multi-joint exercises for the largest portions of your body greatly increases your metabolic rate both during the workout, and for 24-48 hours after the workout. In addition, this also stimulates an increase in fat-burning hormones within your body. You simply don’t get this type of metabolic and hormonal response by wasting most of your time with “abs-pumping” exercises.
Want to lose belly fat… Well, get your butt under a barbell and do some squats, do some deadlifts, some lunges, step-ups, some back and chest work. It doesn’t matter per se if it’s barbells, dumbbells, or even bodyweight exercises… the focus needs to be on big multi-joint exercises at a high intensity. That means no 5-minute rest periods between sets while you flap your gums with half of the people at the gym. Losing your belly fat for good requires some focus and intensity in your workouts! Anybody who tells you that you can do it while sitting on your couch watching TV with some “ab-belt” strapped to you, or doing only 2-minutes of crunching with your “ab-rocker-roller” is flat out lying to you!
2) The second important principle to rid yourself of that flabby belly revolves around your nutrition. The first thing you need to realize is that “diets” only work against your body in your effort to lose the stomach fat. You see, if you follow any of these fad diets like low-carb, or low-fat, or the grapefruit diet, the soup diet, or anything else that restricts 1 or more of the macro-nutrients (protein, carbs, and fat), most of the time you will actually lose lean muscle and lower your metabolic rate. This only makes you fatter in the long run, when you start to eat normal again!
I could go into all kinds of details, but essentially you are messing up processes related to your hormonal balance in your body, the muscle glycogen process, insulin, blood sugar, etc., and this stops your fat loss dead in its tracks!
It’s important to stop falling for the fad diet gimmicks, and understand that as humans, we are meant to eat a balanced diet full of a diverse array of foods from healthy natural sources of carbohydrates, proteins, AND fats. This gives your body all of the macro-nutrients as well as all of the vitamins, minerals, antioxidants, and enzymes that your body needs to run as a well-oiled fat-burning machine!
I could go on and on with dozens more strategies for losing your belly fat fast, the natural way, but this article can only be so long, so see below to download a free report detailing some of my best fat-loss strategies for helping you to
October 26th, 2010 at 11:01 am
You have choices but they all boil down to reducing your calories and increasing your activity.
If you’re burning more than you’re consuming you’ll lose weight. How you get there is entirely up to you.
Do you plan to keep it off or are you just needing to lose it for a special occasion that’s coming up?
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