Do you spend hours doing crunches or sit ups and yet, you're not getting ripped or six pack abs? Chances are you are doing it all wrong! This is a common mistake most people want visible abs to do abdominal exercise only. Sure, you make the abdominal muscles but it is just hidden under a layer of fat. In fact, you may find your ab getting bigger as a result of increased muscle mass. whether you want visible abs, your focus should be on reducing excess body fat. less body fat = ripped abs to achieve low body fat burning more calories than you consume. Here are 4 tips for losing belly fat effectively and permanently.
1. Interval training research has shown that interval training is far superior to slow, steady cardio for fat loss. Your body will remain elevated post workout, thus resulting in the after burn effect. effectively, you will continue to burn calories even after an interval workout but not after a long, steady cardio workout. well, if not a long time to spare at the gym, interval workouts enable you to achieve the most fat loss in the least amount of time. several examples of interval workouts are wind sprints, hill sprints, swimming sprints and jumping rope speed. can also be made between a treadmill, stationary bicycle, stairclimber, rower and elliptical machines.
2. Nutrition Proper nutrition is the key to fat loss. No matter how much or hard you train, you do not get visible abs if you live in crisps, sodas, fast food, cookies and other crap. never fall for any low carb, low fat , high protein and other fad diets. Instead, eat a healthy and balanced diet also included various food groups - carbohydrates, proteins, fats, vitamins and minerals. Eat 5-6 small meals a day to keep your energy levels stable. Choose wholesome, natural foods, preferably organic, and avoid processed foods. avoid refined and simple carbs that contain white flour and white sugar. Your main sources of carbohydrates are fruits, vegetables and whole grains. include a source of high quality, lean protein with each meal. There are several benefits to consuming lean protein. Your body burns more calories from digesting protein than carbs or fats. Protein always hunger at bay and gives you a feeling of satiety. It is also necessary for building lean muscle that controls your metabolism and burns calories. drink plenty of water to stay hydrated and speed fat loss. consume healthy fats from avocado, flax seeds (or flax oil), nuts, seeds, fish (or fish oil), etc. Essential fatty acids help to regulate appetite and burn fat.
3. Resistance training Resistance training not only sculpts your body but it is important for building muscles. like interval training, these post workout raises your metabolism so your body continues to burn calories even when you are doing nothing. goals for low rep resistance training, ie 8 reps per exercise, it is shown to boost the body after a workout. Whether your goal is to burn fat, do not exclude the part of your body by training specific muscle groups using single-joint movements. Isolation exercises such as leg extensions, bicep curl and tricep kickback burn less body fat. Shift your focus from single-joint muscles in multi-joint movements such as squats, lunges, split squats, pushups, chinups, rows, step ups and deadlifts.
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