Mistakes You Need To Avoid To Lose Belly Fat and Get
Six Pack Abs. Discover
The Truth Today.
So you want to lose and get rid of your stubborn belly fat? You
might have heard of a magic solution which can trim off your belly
fat fast but to be frank, you don't know if it's really safe or
can have side effects. Anything which gives results fast might
have some downsides to it. On the other hand, anything which produces
results with time is more likely to last. Getting rid of your
stubborn belly fat is all within your own reach as it's achievable
in your own lifestyle. You can safely lose your stubborn belly
fat if you only pay strict attention to exercising and healthy
nutrition. There is no shortcut. Talking about healthy nutrition,
this is the resource I wholeheartedly recommend Metabolic
Cooking - Triple The Taste While Torching The Fat!. Get
access to 250 fat burning recipes plus much much more.
Lose your belly fat the natural way and be sure that your health
will remain intact. If you eat properly and exercise regularly,
not only will you achieve your goals after some time but you will
develop a new lifestyle which can only be a healthy one. Excess
belly fat can be proned to health problems like diabetes, heart
diseases and some types of cancer.
heard you have to pay attention to your nutrition only, this is
false because nutrition and exercising go hand in hand. You absolutely
need to exercise as well or else you won't attain your objective.
It's fundamental that you exercise because building muscles puts
your body more in a fat burning mode rather than a fat storing
mode. When you sweat profusely, you burn the excess calories and
fat in your entire body and as a result, you'll be able to get
rid of that belly fat with time. You don't have fats only in a
specific part of your body although some parts of your body are
proned to storing more fats like your belly for instance. So when
your overall body fat decreases, your belly fat will reduce as
well and your abdominals will start to appear automatically over
time. Sit ups will only firm up your abs but will not remove the
layer of fat covering your belly. What you need to do is perspire
by doing cardio training like running, swimming, cycling, aerobic
dancing and even brisk walking.
So doing muscle
building exercises like lifting light weights for a start, body
weight exercises like push ups, pull ups, dips, squats, sit ups
plus performing cardio exercises will make you reach your goals.
If you have difficulty doing sit ups or other body weight exercises,
do it gradually. Today do 2 repeats, another day do 4, you get
the idea. Also your cardio training will help you in your muscle
building exercises since it builds your endurance and stamina.
And of course,
you need to follow a diet which is a specific way of eating. If
not, all your exercising efforts will be impeded. Since your goal
is to lose fat, you will lose weight and get a slimmer body.
If your goal
is to gain muscle mass and more weight, you have to eat more protein,
carbs and do more muscle building exercises at least three times
per week but since your goal is to lose weight, you can eat moderate
protein, fewer carbs and focus more on cardio training instead
of muscle building.
Here is what
your training plan will look like:
You can do
cardio three times per week for 1 hour per session. As for muscle
building, twice per week is sufficient. At least 30 minutes. You
are not looking for muscle mass here but rather to tone and firm
up the muscles.
Tuesday: Muscle Building
Thursday: Muscle Building
Here is an
example of a nutrition plan for losing belly fat:
Eat 4-6 small
meals per day every 2-3 hours. To burn fat, it's important to
eat smaller meals regularly instead of the 3 big typical meals
that is breakfast, lunch and dinner. Eating large meals in a single
sitting makes your body more proned to fat storage since your
body can only assimilate a specific number of calories per meal.
The rest will be stored as fats. When you eat regularly in small
quantities, your metabolism elevates and is more active thus enhancing
the fat burning process.
methods are important as well, prefer grilling, boiling, steaming,
baking over deep frying for instance. Stay away from animal fats
or products rich in animal fats like butter, lard. These are saturated
fats and are not healthy for the heart and can raise cholesterol
levels in the blood. Opt for healthy fats like olive oil, canola
oil, flaxseed oil, avocados, cashew nuts and walnuts which contain
monounsaturated fats and are rich in omega-3 fatty acids and can
lower bad cholesterol in the blood. According to research, monounsaturated
fats like olive oil contains antioxidants which are chemicals
that can prevent cancer like breast cancer, ovarian cancer, colon
cancer, skin cancer and prostate cancer. Also, don't forget to
get your intake of polyunsaturated fats. Some good sources come
from oily fish such as mackerel, salmon, anchovies, herring, trout,
halibut, tuna and also from plant sources like soybeans and corn
oil. Polyunsaturated fats notably derived from fish sources can
reduce the amount of fat in the blood, lower blood pressure and
making you less at risk in getting cardiovascular diseases.
Remember, when you are following a healthy diet, you still have
to burn more calories than you consume to get rid of the excess
calories and fat and as a result trimming off the belly fat eventually.
This diet will help you achieve your goals much more easier than
a diet rich in saturated fats, empty calories, refined sugars
and salt. Empty calories are foods which have good calories(some
mostly with fat and excess sugars and salts) but have low nutritional
value and should be avoided or strictly limited. These type of
foods are usually classified as "junk" foods. Some examples
include candies, gums, chocolate bars, french fries, fried chicken,
chips, burgers, pizzas, icecream, butter, margarine, mayonnaise,
mustard, white rice, white bread and for drinks, you have alcoholic
beverages like beer, wine and others and soft drinks like sodas,
flavored drinks(some have high percentage of sugars as opposed
to juice content). These foods and drinks will make your body
gain more fat since they are high in calories. Did you know that
calories from beer are more proned to be stored as fats in the
belly? Well it's true. Heard of a beer belly before?
Below, I take
an example of a 5 meal daily plan for 5 consecutive days from
Monday to Friday. You can change your eating routine during weekend
that is eating less meals maybe 4 but still, stick to eating healthy
foods. Sometimes you want to break the routine. Or if you prefer
to do it 7/7, better for you.
of wholemeal bread with 2 egg whites(hard boil 2 eggs and eat
the whites only) and a fruit eg 1 orange and 1 glass of water
/ An alternative to wholemeal bread for breakfast is oatmeal with
skim milk and some brown sugar.
of wholemeal bread, 100 g skinless chicken breast, some veggies
like green beans, broccoli, cauliflower or asparagus and 1 glass
am - 12:30 pm
Sip some water in between exercises or repetitions and cardio
training to keep your body hydrated.
1 small sweet
potato, 100 g of white fish or oily fish like salmon, herring,
trout, halibut, tuna, some veggies like green beans, broccoli,
cauliflower or asparagus and 1 glass of water. For a 5-day nutrition,
you can include 3 white fish(Monday, Wednesday and Friday) and
2 oily fish(Tuesday and Thursday).
1 small potato and 1 glass of water
100 g skinless
turkey breast with large salad including lettuce, tomatoes, onions
with some olive oil and balsamic vinegar and 1 glass of water.
to get adequate amount of sleep everyday so that you are in shape
for your training. At least 8 hours of quality sleep.
You get the idea. Meals, training and times can always be adjusted
according to your needs and schedule and you can also add variety.
You can get protein from plant and grain sources like bean curd(tofu),
kidney beans and red lentils instead of meat and fish. Apart complex
carbohydrates like oatmeal, wholemeal bread, sweet potato, potato,
you have brown rice, wholewheat pasta, yam and taro. If you are
away from home, tupperware will be your best friend.
It's a good
idea to plan in advance what you gonna eat so that you can prepare
several meals at the same time. For eg, if you are baking the
sweet potato, bake the potato at the same time. And if you are
cooking your meats and vegetables, cook all at the same time.
I mean save time. But if you want to eat your meals fresh, you
can prepare it only when you eat it provided you are at home.
Depends on you and your specific needs.
preparing your meals everyday requires discipline but is worth
it if you want to attain your goals. Also eating like that is
healthy. If you take it as a lifestyle and not as a chore, you
won't see it difficult. You will get used to it with time.
Ok here you
go, I have designed this training and nutrition plan for you,
follow it for at least 4 weeks and start seeing some progress.
Might even be earlier. And don't forget maintenance is also crucial
after getting results that is still paying attention to proper
nutrition and still exercising and not neglecting completely your
workouts and diet. If you stop exercising and start eating poorly,
your belly fat will reappear again with time. The initial work
to trim off the belly fat is much more but after that maintenance
would mean less cardio maybe once or twice per week instead of
three times. Toning muscles is fine, 2-3 times per week is good.
Like I said a bit earlier, paying attention to nutrition and exercising
should not be treated as a chore but as a way of life. You are
doing this for your own health and benefit. Good luck.
you are really serious about getting rid of your belly fat for
a solid six pack abs and want more detailed information and instructions
to achieve your goal, I highly recommend Mike Geary eBook, The
Truth About Six Pack Abs. Well written and illustrated
with great belly fat loss techniques, ab building strategies,
this is simply a MUST read for anyone wanting to get a ripped
stomach and lean muscular body. Go and pick up your
own copy right away and you won't regret it.
About the author
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.