Fat Loss for Men - How To Lose Belly Fat
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Lose Belly Fat Fast!
Virtually everyone wants to lose some excess fat on their body somewhere. For men it's usually the stomach or belly area, and for women the bum and thighs, but for the vast majority or people, we're looking to lose abdominal fat and we want to abdominal fat really quickly!
Many of us spend the winter months indoors, watching DVD's, drinking and overeating, and then kill ourselves at the gym trying to remove what's accumulated over winter!
The bad news is that, if you're trying to lose abdominal fat, the solution is not at all a quick fix.Unfortunately, we overlook how difficult it can be to lose abdominal fat over fat in other areas. Realistically, a fat stomach is probably one of the hardest areas to successfully remove because it consists of 'stubborn' fat and has specifically been “designed” to retain fat.
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How to lose the Love Handles
The physiology of the belly area is actually slightly different to the rest of the body, when it comes to fat storage. There's a specific reason for this. It's the first place we tend to store fat, as it's where body fat is needed for protection the most - to protect the organs and spine.
So your fat belly is going to do everything it can to remain just where it is.
And that's not going to make it easy for you, in your drive to lose belly fat.
In order to overcome this, you're going to have to work really smart &
really hard. I'm not saying it can't be done; it definitely can, but you're
going to have to have realistic expectations about the time frame you will achieve
this goal over and how much effort you'll have to put in.
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Exercise to burn belly fat
Right, so what exercise do you have to do to specifically target lose belly fat? Firstly, you must do resistance training, so hit the weights. When training, make sure you are lifting as heavily as you can manage, as this will boost your metabolism the most. Aim for a 6-10 repetition range, as this is the range that optimises the metabolic effect. Any more and metabolic effect is reduced, any less and there will be no effect! Do 3-5 sets of each rep.
Secondly, ramp up your cardio-vascular training. Don't do hours of aimless
cardio though, focus on sprints or interval training of 30-40 minutes. To
optimise the benefit, do perhaps 30 mins of interval training and then steady
state cardio afterwards; perhaps 20 mins.
This is incredibly important, as it will cause the body to release the fatty acids from your body tissue and making them available to burn as fuel during the steady state cardio-period. This double-whammy of interval training AND steady state cardio is extremely effective at burning that stubborn belly fat and far more effective than steady-state cardio alone (which is what we'd instinctively do!)
Eating to Burn Belly Fat
It's also important to review
your eating habits, as too many fat or carbohydrates calories will slow your
progress, while protein, will generally help as the body burns more calories
just digesting it.
This can be taken too far though - there is no need to exceed 1.5 grams per
pound of body weight, but keeping it up around that level is your best
approach. Then, fill in the remainder of your calories with
“clean”carbohydrates around the workout period and fat during the other times.
Carb Cycling
Maybe you've heard that a low carb diet works wonders for fat loss. That's true, but it's very difficult maintain this extremely low level of carb consumption, especially when accompanied by intense carb cravings. Enter carb cycling!
There is strong evidence to suggest that following a low-carbohydrate eating plan for 3 or 4 days, and then re-introducing healthy carbs back in for the following day, works more efficiently than a continuous low carb eating plan.
Why? The carb day replenishes nutrient
stores, reduces cravings, and prevents the body thinking it is being starved.
You have control over this and can time your carb day for just after you do
a serious cardio session.
As long as you set realistic goals and continually push yourself in the gym,
there is no reason why over time you won't have your own set of six-pack abs.
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Fat Loss for Men in the News
- Could fad diets be making the obesity epidemic worse?Daily Mail: World News1 second ago
Celebrity 'fad' diets are fuelling the obesity epidemic, doctors warn. They claim such plans are actually keeping people fat.
- Obesity costing US healthcare system $80B a year3news4 hours ago
Obesity is helping push up healthcare costs throughout the western world including New Zealand.
- Partnership involves kids in fighting obesity in youngThe Tennessean14 hours ago
Obesity is tipping the scales as one of Tennessee's biggest problems.
- Obesity can be treated by surgery, say expertsNew Kerala18 hours ago
Kakinada, Nov 22 : Obesity is a disease which can be treated effectively by surgical intervention, according to the experts.
- ýFight against obesity taking shapeThe Republican2 days ago
SPRINGFIELD - Mayor Domenic J. Sarno announced the appointment of an 18-member leadership council Friday to promote wellness and combat obesity. The Mass in Motion-Springfield Wellness Leadership Council was announced during a press conference at Springfield College.
- More Obesity, Diabetes in South, AppalachiaMedicineNet.com2 days ago
Title: More Obesity, Diabetes in South, Appalachia Category: Health News Created: 11/20/2009 11:08:00 AM Last Editorial Review: 11/20/2009 11:08:03 AM
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