Your Natural Way To Lose Belly Fat
Do you want to know the natural way to lose belly fat? Do you dream of washboard abs or a flat stomach but donít want to take pills, potions, or shakes? Do you long for an exercise program that doesnít depend on complicated abdominal crunches that take an athlete to actually pull off?
Well I have a solution for you. There is a natural way to lose belly fat. Itís called a proper diet and exercise.
First of all, you want to have a balanced low calorie diet. One suggestion is to ďeat around the outside of the supermarket.Ē That is, donít go into the isles where all the processed food is. Instead, eat lots of fresh fruits and vegetables as well as a moderate amount of lean meat and low fat dairy products. Bulk up with natural foods like whole grains and legumes.visual impact muscle building
Be aware that there are food choices that you can make to save calories. For instance, swapping 2 cups of air popped popcorn for 1 cup of potato chips saves you 95 calories. And, instead of eating the prepackaged fruit on the bottom strawberry yogurt, eat Ĺ cup of sliced strawberries with Ĺ cup of fat free vanilla yogurt and save 105 calories. fat loss factor
Then, start to ramp up a cardio routine. You should be doing heart healthy exercises at least 5 times a week. One study showed that dieters who also walked for 50 minutes 3 times a week lost nearly twice as much belly fat as those who only reduced their calories. customized fat loss
You should aim for 45 minutes of strenuous exercise as a natural way to lose belly fat. This exercise can include moderate to fast walking, jogging, cycling, or using any cardio machine at your gym.
One popular routine that can burn up to 500 calories in a single session has you warming up for 3 minutes, picking up the intensity for 3 minutes, pushing yourself as hard as you can for two minutes, then slowing down for 3 minutes followed by pushing yourself for another 2 minutes. Repeat this for a total of 45 minutes before doing a 2 minute cool down period.
You should be doing strength training on top of your cardio as well. Working your muscles is key to finding the natural way to lose belly fat.
Buy a belly ball and work out with this large 22 inch stability ball. They cost about $30 in sporting goods stores, and if you are serious about finding a natural way to lose belly fat, youíll get one. Lie on your back and hold the ball in the air between your legs for one minute. Itís easier to get the hang of than a traditional crunch and will strengthen your muscles just as well. The book that comes with the stability ball will explain more exercises.
Diet and proper exercise including both cardio and strength training routines are key to the natural way to lose belly fat.
If you want to lose belly fat, exercise with a stability ball. This $30 piece of fitness equipment which is available at most sporting goods stores, may be the key ingredient in your search for a flat stomach or washboard abs. Researchers at Sacramento State University in California found that people who worked out with stability boards had twice the muscle fibers in their stomachs compared to people who did crunches alone. Do a lose belly fat exercise routine with a stability ball.
For beginners, these three lose belly fat exercise described here can help to get you started.
First, sit on the ball and place your hands on the ball for balance. Alternatively, place your hands behind your head which makes it more difficult but a better strength exercise. Slowly begin to roll your hips in a circle towards the right, making small circles and then, as you get comfortable, larger circles. Do 10 to 20 circles then repeat the exercise to the left. While it sounds simple, this exercise will be working all of the muscles of the stomach making it a perfect lose belly fat exercise.
The next lose belly fat exercise is called the Seated March. Sit on the ball with your spine straight and your abs in. Begin a slow march, alternating lifting the right foot and then the left. As you get comfortable with the movement, lift the knees higher and march faster. You can also add a bounce on the ball if you feel comfortable. Repeat this exercise for 1 to 2 minutes.
The final beginnerís exercise Iím going to outline here is the Seated Balance. You will sit on the ball with your spine straight and your abs in. Place the hands on the ball if you are a beginner or behind your head if you have more confidence and lift your right foot off the floor, holding it in the air for at least 5 seconds. Lower and repeat on the left side. Repeat 5 to 10 times. Keep your abs in to help keep your balance.
All of these beginnerís lose belly fat exercise routines have you sitting on the ball. As you gain confidence with the stability ball, you will begin to do exercises that have you starting from the floor, from your knees, and even from lying on top of the ball. The manual that comes with the stability ball should describe many different exercises with illustrations to help you get the gist of what you are supposed to be doing.
If you are under 5í1, get an 18 inch ball. From 5í1 to 5í8, get a 22 inch ball. And, for those over 5í8, youíll want to use a 26 inch ball.
The stability ball will give you many lose belly fat exercise ideas.