Most of us over 25 know that feeling of looking in the mirror one day and thinking, “I could do with losing some weight”. If you are one of these people the chances are you looked at your abdominal area rather than another part of your body. This is because it is in this region of the body that fat is generally stored. To get a flatter stomach we need to think of ways that we can target this area of the body effectively and quickly.
Fat is essentially a reserve of energy that your metabolism has decided is not needed for your day to day activities. Therefore to lose fat around the waist and abs we need to ‘up the ante’. Fortunately this can be achieved without the use of liposuction or even a gym membership. By incorporating some easy to make changes into your usual daily routine you can reap the benefits of losing weight and a flatter more toned mid riff.
The two core components you should be thinking about introducing into your lifestyle are a balanced healthy diet and exercise. Forget slimming tablets and other fads it really is as simple as that. Although of course there are ways of enhancing the effectiveness of both diet and exercise. It is not necessary to eat boring food or perform endless stomach crunches. In fact by including protein rich foods into your diet you will actually help to burn into the fat around your stomach here’s why.
Protein is an essential ingredient for healthy lives. It is the primary muscle building block that the body uses to increase muscle mass. Body builders have long recognised the importance of protein which is why pretty much all body building programmes recommend a lot of protein rich supplements to buffer the protein reserves. However, for some reason it has not been until fairly recently that dieticians and nutritionists have come round to the idea that lots of protein is useful for everyone not just those looking to take part in a Mr Universe competition!
You see being a muscle enhancer also means protein is a fat burner. It converts the energy stored in fat into raw muscle that can be then be shaped and defined. It is for this reason that the Aitkin’s diet became so successful. However, the problem with this method is that it deprives the body of other essential minerals and vitamins. Nevertheless, the tummy fat reducing properties of a protein rich diet are very effective.
There are also additional benefits to protein and fat loss. Numerous studies have shown that by adding more protein to each meal, you also increase your metabolism. Your body requires more energy (i.e. calories) to process protein than it does to digest carbohydrates.
Of course eating alone is not the most effective way of keeping the fat at bay. Toning and shaping is so useful because it helps form a protective barrier from fat. Of course the upshot of this is that just as it takes a while to gain it can be lost again very quickly if you revert back to bad old habits. Fortunately a toned midriff does not require hours upon hours of sculpting in the gym every week. In fact this can actually be counter productive. If you are looking to lose tummy weight through doing cardiovascular training (ie Running, cycling,) then you should seriously note the following.
The shorter, more intense exercise session will burn more overall calories and preserve muscle, which will make you look tight and lean when you get to your scale weight goal. In addition, the shorter/intense sessions will have a more profound effect on the calories you continue to burn 24 hours after completing the session. Experts refer to this as the 24-hour afterburn.
If you want to lose fat more efficiently through cardiovascular training then just pick up your pace a bit and try to get a more intense and efficient 30 to 45 minutes.
In addition to cardiovascular training many people make the mistake of thinking endless stomach crunches will produce a smaller midriff. This is like saying that doing 100 press-ups will give you a smaller chest and arms! Stomach crunches have their place in building muscle and creating definition but cannot be used on their own in order to tone a midriff that is carrying excess weight. You should incorporate a range of different core exercises to be used in conjunction with your balanced protein rich diet. The beauty of core exercises are that all they need is some space on a floor, so going to the gym is not necessary. There really is no excuse.
Andrew has been helping people around the world combat weight loss and fitness problems. His newly launched website offers a FREE report on the best kept weightloss secrets that most people will never know. To get hold of this report go now to http://www.hotweightlossdieting.com