Looking down to see excess weight in your midsection can be an unnerving experience. To lose belly fat, you must decrease your total body fat percentage. Building muscle has a variety of benefits such as an increased metabolism and bone density, according to MayoClinic.com. Increasing your lean muscle mass can help you shed fat and give your body a more defined appearance. Combine a strength training program with healthful eating habits to help you build muscle and lose tummy fat.
Step 1
Train opposing muscles on the same days. Work chest and back on Monday, abs on Tuesday, legs on Thursday and biceps, triceps and shoulders on Friday. Incorporate compound exercises that work multiple muscles at one time such as bench presses, lunges, push-ups, triceps dips, squats and overhead shoulder press. Perform four sets of 10 repetitions for each exercise. Lift with heavy weight to encourage muscle growth.
Step 2
Train your abdominal muscles three days per week to add muscle tone to your midsection. Use exercises that work every angle of the abs such as leg raises, oblique crunches, reverse crunches and sit-ups for four sets of 25 repetitions. Include three sets of planks -- hold your body weight on your elbows in a push-up position for 45 seconds.
Step 3
Engage in 30 minutes of cardiovascular exercise four days per week to burn off layers of stored body fat. Ride the stationary bike, glide on an elliptical machine, jog outdoors or walk on the treadmill.
Step 4
Consume a healthful diet to support fat loss and nourish your muscles. Eat natural foods such as fish, lean meats, chicken, turkey, seafood, eggs, low-fat dairy, whole grain breads and pasta, high-fiber cereal, oatmeal, brown rice, fruits and vegetables. Digesting natural foods takes longer, so you feel fuller with fewer calories.
Step 5
Drink plenty of water to hydrate your muscles and minimize belly bloat caused by water retention. Aim for a minimum of eight cups of water per day.
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