Unlike other types of fat cells, belly fat cells don't lie dormant in the body. Belly fat cells are active, releasing hormones into the body that increase your risk for serious disease, such as type 2 diabetes, according to MayoClinic.com. If women want to lose belly fat quickly, it's important to combine cardio, strength training and a healthy diet.
Circuit Training
You need cardio activity to lose midsection weight. Circuit training allows you to combine core strengthening exercises with cardio, in the same workout session. Start out completing a core strengthening exercise, such as the squat with twist. Then switch to an intense type of activity, such as jogging or jumping jacks. Continue this rotation for your entire workout, selecting a new strength training exercise for each circuit.
Tummy Toning Moves
Lose belly fat quicker by selecting powerful core strengthening movements. For example, the squat with thrust is used to tighten your side abdominals. Lower your body into a squat position, holding both arms in front of the body. Twist your upper body to the right. Continue to breath and contract your abdominal muscles through the entire movement. Come up to your starting position and repeat the squat with a thrust on the left side of the body. Complete eight to 12 repetitions on each side of the body.
Another effective exercise is abdominal hollowing. You can complete this exercise in a standing position, making it discrete enough to do waiting in line at the grocery store. Push your shoulders back, stand up tall and take a few deep breaths. Slowly pull your belly button towards the spine and hold for five counts. Repeat and repeat 10 to 20 times.
Workout Frequency
You need to schedule a cardio workout most days of the week. Each session is at least 30 minutes. With circuit training, however, it's important to allow a day of rest for each muscle group. For example, you might workout the abdominals and legs on one day, and the back and chest on the next day. Allowing a day of rest provides your muscles time to heal.
Special Foods
Eat a diet that is low calorie and full of fruits, vegetables and whole grain products. Also, eat foods high in omega-3 fatty acids. Omega-3 fatty acid is a substance that positively affects your metabolism, promoting stomach fat loss. Stock your refrigerator with soy milk, rather than cow's milk, which is linked to belly fat loss, according to "Fitness" magazine. Almonds and berries are foods that help promote muscle growth and contraction, allowing you to maximize your core strengthening sessions.
References
- Fitness Magazine Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- Fitness Magazine; Top 10 Abs Exercises; Lexi Walters; May 2008
- MayoClinic.com; Belly Fat in Women; April 2009
- Fitness magazine; The 10 Best Foods for Flat Abs
- MayoClinic.com; Exercise for Weight Loss; December 2009
- MedlinePlus; Weight Loss Tips; October 2008
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