Trim the fat on your belly by reducing your body fat percentage. To go successfully from fat to fit, you have to eat a healthy diet and exercise regularly with cardiovascular and muscle building exercises. Fitness trainers and sports medicine practitioners agree that it is not possible to lose fat in just one spot on your body, no matter how hard you train that area. The muscles will not be visible under the subcutaneous fat on your belly until you have slimmed down everywhere.
Step 1
Eat a diet that limits your calories to 15 percent under your maintenance needs to create a negative calorie balance. This means you take in fewer calories than you need to neither gain nor lose weight. Complex carbohydrates from whole grains should supply 60 percent of your daily calories. To make sure you lose fat and your body does not break down the protein in your muscles for energy, eat 1/2 gram of protein per pound of body weight. Limit fat to 15 to 20 percent of your daily calories.
Step 2
Burn calories with cardiovascular exercise. According to Michael Mejia, author of "The Men's Health Gym Bible," you get the highest benefit from cardiovascular exercises in interval training. Train at high intensity and low intensity with a 1:2 ratio. For every 30 seconds at maximal strength, have 60 seconds of active recovery. Exercise for 15 to 20 minutes on five days a week.
Step 3
Accelerate your metabolism and keep your body from losing muscle mass with weightlifting. By strengthening your muscles, you get double benefits. Muscles at rest burn more calories than fat tissue, so building up muscle keeps your fat-burning efforts up even when you are asleep. Your body loses weight by reducing fat and muscle mass, so counter the loss of lean muscle with resistance training. On three days a week, lift weights in exercises that stimulate large muscle groups such as the chest, back and leg muscles.
Tips and Warnings
- Reduce your daily calorie intake by replacing all sugary drinks with water or another zero-calorie beverage such as herbal tea.
- Consult a physician before starting an exercise program.
References
- "The Complete Guide to Sports Nutrition"; Anita Bean; 2004
- "The Men's Health Gym Bible"; Michael Mejia, M.S., and Myatt Murphy; 2007
Member Comments
skmaccau July 28
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