Noticing that your body has gone soft, especially in the gut area, makes for a deflating experience. Shrinking your extra gut flab requires increasing your metabolism by using specific exercise techniques that enhance your calorie burn potential and build lean muscle mass. Packing on lean muscle accelerates your metabolic rate even at rest, which translates into reducing your waist line. While activity remains a vital component for shaping up, a healthy diet rich in lean proteins, complex carbohydrates and healthy fats assists in achieving your slimming goals.
Step 1
Perform a total-body weight-training workout two to three times a week to build lean muscle. Use compound movements in your weight routine. Compound movements involve multiple muscle groups per exercise for increased calorie expenditure. An example of a total-body compound exercise workout includes the squat, bench press, dead lift, shoulder press, lunges and seated row.
Step 2
Use three to six sets per exercise for six to 12 repetitions in your weight-training routine to facilitate muscular growth. Monitor your rest periods between sets. The American Council On Exercise recommends using 30- to 90-second rest periods.
Step 3
Perform interval training two times a week for accelerated fat loss. Interval training, which involves alternating between moderate and intense exercise, enhances your metabolic rate for up to 48 hours post-exercise.This response in the body caused by the high intensity of interval training allows you to burn belly fat even at rest. An example interval workout includes alternating between running for 30 seconds followed by walking for one minute.
Step 4
Eat a healthy diet rich in protein, complex carbohydrates and healthy fats. Food sources such chicken or beef provide the body with protein, which builds lean muscle tissue. Consuming complex carbohydrates such as green vegetables or sweet potatoes digest slowly in the body to deliver a gradual energy supply, which assists in maintaining increased metabolic rates. Healthy fat sources such as salmon and other cold-water fish provide you with monounsaturated fats rich in omega-3 fatty acids, which assist in weight loss by stabilizing blood sugar levels for an enhanced metabolism.
Tips and Warnings
- Schedule at least one rest day a week to completely recover from your training.
- Speak with your doctor before beginning a new diet and exercise program.
Things You'll Need
- weights
- whey protein supplement
References
- Bodybuilding.com: 10 Ways To Gut Out Your Gut
- American Council On Exercise: When Strength Training, Is It Better To Do More Reps With Lighter Weights Or Fewer Reps With Heavier Weights
- Interval Training.net: Interval Training For Weight Loss
- A Flat Belly.com: Belly Fat Loss And Omega-3 And Omega-6 Fatty Acids
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