Losing weight is a momentous achievement and should be celebrated as such. However, losing bulk weight does not necessarily mean that you have improved your body fat percentage and overall conditioning. A good example is the adage of the pear-shaped individual who loses weight and becomes a smaller pear. Changing the shape of your body and reducing fat from trouble areas like the abdomen requires specific attention to exercise and diet. Follow a few simple guidelines to reduce belly fat and get into the best shape of your life.
Step 1
Begin a resistance training program, if you do not already follow one. Weightlifting targets belly fat directly by triggering your body to release potent fat burning hormones, say "Xtreme Lean" authors Lawson and Holman. Include exercises like the squat, which prompts the body to produce more growth hormone, a substance that can directly reduce body fat in trouble areas.
Step 2
Add negative-accentuated, or NA, sets, say Lawson and Holman, which can increase metabolic rate to target belly fat for up to 72 hours after your workout. Simply lower the weight on any exercise to a slow and controlled six-second count. Life the weight to a one to two-second count. Add only one of these sets per exercise per workout to prevent excessive soreness.
Step 3
Do 30 minutes of a cardiovascular activity immediately after your weights workout, says "Combat the Fat" author Jeff Anderson. Resistance training uses up all of the carbohydrate fuel stored in your muscles. Therefore, your body must turn to stored fat for energy during your cardio session. Examples of cardio include the exercise bike, stair-stepper, elliptical machine or treadmill.
Step 4
Eat breakfast every morning to start boost your metabolism when you start your day. Individuals who eat breakfast are statistically leaner, says "The Fat Burning Bible" author Mackie Shilstone. The body needs nutrition upon waking to blunt the release of the stress hormone cortisol, which shuts down fat burning and encourages body fat storage around your middle.
Step 5
Divide your daily nutrition among five or six smaller meals and snacks. Adjust your daily routine slowly by slightly decreasing portions at breakfast, lunch and dinner. Then, add one to three snacks, interspersed with your three main meals. Get 15 to 20 g of protein at each meal to keep metabolism going strong all day long, says "The Abs Diet" author David Zinczenko.
Step 6
Cheat on your diet at one meal at least every one to two weeks. Dieting actually slows your metabolic rate down, as your body fights to keep you from starving to death,, says Anderson. You can trick your body into burning more fat by indulging in your favorite food every once in a while. For example, have a bowl of ice cream after your dinner. Never use this technique as an excuse to binge on junk food or give up on your diet.
Tips and Warnings
- Blend one scoop of whey protein, three ice cubes, 1 tsp psyllium husk, 1/2 a frozen banana, 8 oz milk or water and 1 tbsp peanut or almond butter for a delicious fat burning snack between meals. Always take at least one day off from all formal training and/or workouts to let your body fully recover for the coming week.
- Never cut your calories too quickly, which can slow down metabolic rate and inhibit your fat burning efforts.
References
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
- "Combat the Fat;" Jeff Anderson; 2008
- "The Fat Burning Bible;" Mackie Shilstone; 2005
- "The Abs Diet;" David Zinczenko; 2004
