Losing body fat is not always easy because the body fights our efforts at every turn. Storing belly fat is a survival mechanism to protect vital organs and prevent starvation. There are as many theories about burning belly fat as there are personal trainers. It is clear that losing belly fat is not simply a matter of doing sit-ups or taking fat burning pills, because an overwhelming majority of Americans are obese.
Resistance Training
Resistance training, also known as weight-training or using weight machines, is a great method of directly targeting belly fat, according to "The Abs Diet" author, David Zinczenko. Doing only three full body workouts per week can elevate metabolic rate all week long. Moreover, resistance training targets belly fat by stimulating the release of potent fat burning hormones, such as human growth hormone (HGH).
High-Intensity Interval Training
High-intensity interval training (HIIT) is a form of cardiovascular exercise that is effective for burning body fat. Like resistance training, it causes a release of HGH, which elevates fat burning. However, it also raises metabolic rate for hours after your workout is over. HIIT is done by performing a cardiovascular exercise at medium intensity, with small bursts of high intensity every few minutes. An example would be jogging for 20 to 30 minutes with a 30 second sprint every three to five minutes.
Frequent Meals
Eating more frequently elevates metabolic rate, according to author Mackie Shilstone in "The Fat Burning Bible." This means eating five to six smaller meals throughout the day, rather than the traditional three square meals. Eating infrequently can cause the release of the stress hormone cortisol, which aligns with receptors in belly fat to slow fat burning and encourage fat storage. In addition, more frequent meals keeps the fat-storage hormone insulin under control by stabilizing blood sugar levels.
Macronutrient Ratios
Macronutrients are the proteins, carbohydrates and fats that make up your daily diet. Not all calories are created equally, because the body uses more energy to process proteins than it does for either carbohydrates or fats. This means that the ratio of macronutrients at each of your meals ultimately determines whether you will store or burn fat. Shilstone recommends a macronutrient ratio of 40 percent low-glycemic (slow-digesting, unrefined) carbohydrates, 30 percent lean proteins and 30 percent healthy fats.
References
- "The Abs Diet"; David Zinczenko; 2004
- "The Fat Burning Bible"; Mackie Shilstone; John Wiley & Sons Inc., 2005
- "Combat the Fat"; Jeff Anderson, 2008
Member Comments