- 5 Simple Moves to Stretch Away the Stiffness
- A Few Minutes of Daily Exercise Means Years of Longer Life
- How to Survive Winter Workouts
- The 6 Resistance Training Exercises You Should Avoid
- Why You Need a Stronger Core
- How to Prepare for a Grueling Workout
- Why You Need to Rest More
- Why You Should Walk 30 Minutes a Day
- Trouble Running Faster? Try These Tricks!
- Why Summer is the Perfect Time for Stretching Workouts
- How to Avoid Skipping Workouts
- How Often to Work Out
- How to Get Lean
- How to Speed Up Post-Workout Recovery
- 7 Best Leg Workouts
- See More Articles
Reduce Fat in the Lower AbdomenThere are many people out there convinced that a few crunches a day will have their bellies looking slim and trim in no time. And while crunches and other abdominal-specific exercises will certainly help to tone your tummy, the old wives tale of “spot reduction’ is more of a myth than anything. In other words, you’re going to need to lose some of your overall body fat in order to lose that belly fat. That pouch or pooch or whatever you call it can be extremely annoying, but beyond having liposuction there’s no targeted way to easily reduce this fat and nothing else. To do this, you’re going to need a balanced diet and exercise routine. Focusing in on exercising the abdomen will certainly help to promote muscle growth. This will assist in building that muscle underneath while you work to melt the fat away overtop – the result should be a well-defined abdomen if you’re willing to stick with any plan. The bonus: you’ll lose weight and look and feel noticeably thinner on any plan. So while there’s no quick fix for the specific area, there’s still a whole lot of payoff in it for you.
How to Lose that Belly FatA lot of the processed foods we eat will end up sending out those nutrients to our cells that just scream “storage!” They then end up stored as fat and accumulate around our bellies – a huge problem area for most people.
The first step in reducing your belly fat is to reduce the amount of processed foods you’re eating. This doesn’t simply mean foods you purchase at the grocery store that say “processed” on the label. We’re talking about refined sugars and flours and most carbs in general. Cut back on your carb intake dramatically and you will start to shed fat from your entire body – your belly being one of those areas. However, this alone isn’t enough to sustain any noticeable fat loss. You’re going to have to put the work in and boost your exercise regimen and boost the amount of energy you burn compared to what you put in. If you’re dropping down to a diet of 1200 calories per day, which is a great way to go in order to lose belly fat, then you want to make sure you’re burning at least 2000 calories per day. Familiarize yourself with the caloric content of many foods and learn how much work you have to do to burn off calories. For eating in particular, try eating smaller portions of four to six meals per day. Make sure you’re eating foods high in fiber and protein and low in carbohydrates. Lastly, don’t become a one-trick pony when exercising. Yes, you will want to do plenty of sit-ups and crunches so that you don’t turn to flab when you lose the fat. But you’ll also want to alternate between any muscle-building exercise and cardio. You will want to alternate between simply working your abs and working the rest of your body.