QUESTION: i'm interested in losing some body fat. my chest and arms aren't very fat but i can't seem to get rid of my belly fat. i rarely drink as well. i have a slight 2nd chin, almost unnoticeable.
how can i lose the belly fat (i kow there's no such thing as spot reduction)
and how do i bring my metabolism up so i keep losing the weight. i do excersizes also
about 50-60 push ups a week.
i work my arms up 10 ibs 20 reps 4 sets. (after doing push ups, i'm not that weak lol)
and some back excersizes as well.
so i have mass but my belly... you know.
i'm 165 at 5'6 or 5'7.
i'd like to get down to about 8-10% body fat and about 150-155 weight. preferably by july. let me know.
ANSWER: Hello Guy!
Burning away excess fat is the most effective way to eliminate belly fat but to properly do this you must speed up your metabolism. And the best way to rev up your metabolism is with diet and exercise. Unfortunately many people think this means doing what was mentioned above; lots of sit-ups/crunches and a calorie restricted diet, which leads to little if any fat loss, particularly around the belly.
Probably one of the most misunderstood parts of any fat reduction program is the part your metabolism plays in the process and how diet and exercise can affect it. There are certain energy demands that need to be met if your body is to function properly. Calories are the fuel that we get through the foods we eat. These calories are consumed by the body's cells and used to either fuel the daily functions of the body or are stored for future energy needs as fat. We all know what happens when we eat to many calories but what happens if we eat to few?
The answer can be surprising for many people. As the body becomes starved for calories it will actually begin to slow its own metabolism as it goes into starvation mode. It will begin to hoard every last calorie and add it to its existing fat stores. At the same time it will begin to break down its lean muscle mass as a way of getting the energy it needs. This is the exact opposite of what you want to do when it comes to eliminating belly fat.
There are three things that you can do to speed up metabolism while at the same time reducing fat.
1. This has to do with how healthy to food you eat is. The type of calories and the amount eaten have a large impact on how your body functions. Eating foods rich in complex carbohydrates, high in fiber, and full of vitamins and minerals gives the body the nutrients it need to run at its optimum level. It takes more caloric energy to digest and process these types of foods then the refined and high sugar foods that line most supermarket shelves today.
2. Resistance Training ?Lifting weights and adding lean muscle mass is a great way to not only increase your metabolism but also reshape your body from top to bottom. The more lean muscle mass you have the greater your metabolic rate even while at rest. This translates to increased fat burn off during and after your workout.
3. Aerobic Exercise ?Aerobic or cardio exercise, when combined with a healthy diet and resistance training, is the third step to any weight loss regimen. Going for a daily walk is a good way to get started. Find something you enjoy doing and make it a habit.
If you seriously want to eliminate belly fat then you will need to speed up your metabolism. With some motivation and effort on your part to change your diet and start exercising you can soon be on your way to that firm flat belly you always wanted.
For more answers to your nutrition questions check out www.planetyorgos.com
-George Rapitis, MS
---------- FOLLOW-UP ----------
QUESTION: how can i find out how many calories i must burn and how mch protein i should consume? also how much fat as well?
I would recommend going to www.fitday.com where you can enter the foods which you eat and it will tell you if you are meeting your calorie requirements for protein and fat. It is free to use this service.
You should be consuming 60% of your calories from carbohydrates, 20% from protein, and 20% from fat.
Let me know if you have more questions.
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