There is no easy way to lose fat from any specific area of the body. Unless you are prepared to resort to cosmetic surgery, the best way to lose excess fat is through diet and exercise to lose fat over your whole body including your arms and gut. Specific toning exercises for your problem areas can help them appear more toned and streamlined as you lose weight. Gut fat or abdominal fat is the worse kind of excess fat. Fat around the gut is associated with serious illnesses like type two diabetes, cancer and heart disease, according to MayoClinic.com.
Diet and Cardiovascular Exercise
In order to lose any weight, you must create a calorie deficit. A calorie deficit of 500 calories per day, or 3,500 calories per week is required to lose 1 lb. of weight per week, according to MayoClinic.com. This can be achieved by cutting out fatty and sugary foods and drinks from your diet and replacing them with healthy fruits, vegetables and lean meats as well as cardiovascular exercise. The U.S. Department of Health and Human Services recommends that you take part in moderate exercise amounting to at least two hours and 30 minutes each week to maintain health. To lose weight, MayoClinic.com recommends daily exercise. A good start is to walk briskly for 30 minutes every day. This alone can help you burn 150 calories a day which amounts to 1/3 lb. per week. According to the American Council on Exercise, high-intensity exercise burns fat at a faster rate than low-intensity exercise. Consider adding higher intensity exercise as your fitness level improves.
Resistance Training
Resistance training or weight training are an essential part of any fitness plan and the U.S. department of Health and Human Services recommends that you partake in resistance-training activities at least twice a week to maintain good health. Building muscle anywhere on your body helps your body to burn calories quicker. Lifting weights for your arms will help to tone up the muscles helping them to appear more streamlined and may hasten the overall weight-loss process.
Gut
The combination of cardiovascular training, weight training and diet will contribute to reducing your overall body fat, including the fat around your gut. Excess fat around your gut can lead to the weakening and break down of your stomach muscles and the rest of your core. Your core consists of the muscles around your abdomen and back which are vital to stability and injury prevention. A weak core can lead to back pain. Specific exercises aimed at strengthening your core two to three times per week will help to tone your stomach muscles and improve the appearance of your gut as you lose weight. Specific core exercises include the variations of the plank and the bridge.
Considerations
Always consult with your physician before embarking on any diet and exercise regimen. With regard to resistance training, consider joining a gym and seeking the advice of a fitness coach or instructor. There are plenty of free weights and weights machines which are simple to use if you are shown how by a good instructor. If you can not go to a gym, consider using your own body weight to do resistance training exercises. Pushups, pullups, leg squats and abdominal crunches are all examples of resistance training exercises which can be easily done at home.
References
- American Council on Exercise: Six Strategies for Losing the Spare Tire
- Mayo Clinic: Strength Training: Get Stronger, Leaner, Healthier
- Mayo Clinic: Belly Fat
- U.S. Department of Health and Human Services: Physical Activity Guidelines for Adults
- Mayo Clinic: Better to Cut Calories or Exercise More?
- Mayo Clinic: Is Walking Enough for Weight Loss
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