Do you want to lose belly fat and achieve the perfect six pack abs? Naturally, everyone wants the perfectly slim figure and beautifully sculpted abdomen, similar to those stars we see on movies. Despair not because this goal is affordably achievable. All you need is to allot time for trainings and to develop discipline in your diet and lifestyle. Here are the steps to successfully get rid of your belly fat and achieve the perfect shape through natural means.
1. Start by switching to a healthy, protein-rich diet.
Fats, when accumulated inside the body, turn into nothing else but fats. They concentrate on hotspots such as the belly, sides of the lower abdomen, thighs and upper arms. You can turn it into six packs. Moreover, you may already have built your abs. Your problem is probably the fats that conceal them. Hence, it is advised by experts not to rush doing crunches and other exercises. Start by reducing your fat reserves. Your goal is to reduce your body fat percentage to 8-13%.
To lose belly fat, decrease your intake of edible oil, mayonnaise, junk foods and fatty meat portions. You should also lessen your intake of sweets and shortening-rich pastries. These foods are very high with trans-fats that can accumulate and make you grow fatter. Switch to healthy sources of carbs such as brown rice and whole grain bread.
To build up your muscle mass, you should add more protein to your diet. Increase your servings of lean meat, poultry and fish. Legumes, beans and nuts are also rich sources of dietary protein. It will also help to change your selection of desserts into low-fat yogurt and dairy products. These foods will
2. Perform cardio and resistance exercises.
To augment the results of improving your diet, you need to perform cardiovascular exercises. These activities boost the activity of your lungs and heart to improve respiration and metabolism. They will help in rapidly converting your ingested food into energy. Furthermore, they will burn the fats that were once just stuck in your body. Studies show that the effectiveness of cardio exercises increase when you combine them with resistance exercises. Examples are simple weight lifting and using resistance bands.
Jogging, biking, hiking and swimming are the most popular and effective cardio exercises. Do these every day or 3-4 times a week. The good thing with cardio exercises is that you can do them at your own pace. When you feel tired, stop and do not overexert yourself. Just do them regularly. If you stop these exercises for a long period of time, your fats may return.
3. Do targeted exercises on your muscle groups.
Note however that cardiovascular exercises help you lose belly fat, but they do not aid in specifically sculpting your abs. Now that you have shed extra fats, take your training to the next level by targeting your prominent muscle groups. After you obtain the target 8-13% of body fat ratio, you can do sit-ups, crunches and hanging leg-raises. These exercises specifically train the muscles in the body's midsection. Do them for no more than 40 minutes every day.
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