Best Exercises to Reduce Belly Fat and Waist


Belly and waist are the areas of the body more complicated to work, but with these exercises you will achieve very favorable results.

Best Exercises to Reduce Belly Fat and Waist
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Whenever the holiday season arrives, we tend to be very concerned about wearing a slim and attractive body, because we want to look nice in that bathing suit that we like so much.

To get your body in shape is not a task of a few days, because to achieve it we must follow an eating plan and also do some exercise routine to reduce belly fat and waist, like those presented below.

The area of the abdomen is one of the most difficult to get in shape, because it is made up of very short muscles that burn few calories, in addition it is an area in which fat accumulates very easily due to our sedentary lifestyle and poor body posture.

There is a study that states that exercise provides a better mood than money. So cheer up once and for all to activate yourself, because the benefits will be many.

We recommend the following exercises, for which you will only need a yoga mat:


Legs Elevation

Lying on your back, with your back straight, place your hands with your palms facing the floor under your hip.

Raise one of your legs to 90 degrees to your back, then lower it, but do not allow it to touch the floor again. Now it is the turn of the other leg, insert both in two sets of ten repetitions for each leg, you must never bend them.



Reverse Bicycle

Do you remember the exercise of pedaling lying down? Well, this is very similar, it's just different in the way you move your feet.

Lying on your back, and with your hands as in the previous exercise, pedal backwards, like making a circle with your feet. Count ten repetitions for each leg.



Knees to Chest

In the same position, flex your knees together until they reach your chest. Don't worry if you don't make it in the beginning, don't force yourself. Once you have brought them as close as possible to your chest, stretch and repeat. Do 10 repetitions in total.



In addition to these exercises, we recommend you eat a healthy diet, take into account this list of foods you must eat to get rid of the belly.

How to Lose Belly Fat Fast for Women With 3 Simple Strategies


How to lose belly fat fast for women? That's the question frequently asked by ladies whenever they want to lose weight. On top of that, they also want to burn those abdominal fats without doing excessive exercise and going for the extreme diet. They want to look healthy and fantastic at the same time after removing the fats.

How to Lose Belly Fat Fast for Women With 3 Simple Strategies


Can you spot reduce the belly fat by doing 1000 crunches or sit-ups every day? While I really impressed with your determination to do that number of crunches, sadly scientist has found out you can never spot reduce any selected area of your body (unless you going for liposuction, that will be a totally different story). But don't worry, here I will share with you the 3 effective strategies on how to lose belly fat fast for women.

Strategy #1 Get to the Lowest Calorie Intake

Fat is stored calories. How do you store those calories? The answer is simple, you are eating too much! You need to cut down your calories intake so that the fat cells can be released. When you don't supply enough calories, your body has to dig up your fat cells to compensate the calories deficiency.

According to the American College of Sport Medicine, the lowest calories intake for women is 1,200 calories per day and men's lowest calories intake is 1,800 calories per day. As our topic today is about how to lose belly fat fast for women, I suggest you to go for 1,200 calories per day. This way it will give your body the chance to release the stored fat to be utilized as energy.

RELATED: 1200 Calorie Diet Menu and Meal Plan

I like to remind you that 1,200 is a very low number of calories. I suggest you to stay with this calories intake until you start to feel lethargic. From there, slowly increase up your calorie intake accordingly until you feels your energy level is back to normal.

Strategy #2 Increase up Your Fat Burning Activities

You already lower down your calories intake. Your body starts to release the fat cells now to be utilized as energy. By increasing the activities that consume energy, you will increase the chances for the fat to be burned.

Before you thinking about hardcore exercises, I want you to think about your activity of daily living first. Find which activities you do daily that you can change so it can increase up your calories burning. For example, taking stairs instead of elevator, park your car a little further from the main entrance and etc. The message here is, get active throughout the day!

Strategy #3 Do the Metabolism Boosting and Fat Burning Exercises

For this purpose, your exercise routine should consist of resistance training and cardio. And you also should choose the routine that is challenging you. Remember, what doesn't challenge you, will not change you!

So how much exercise should you do? Let's get back to the American College of Sport Medicine again. They found out that for 150 to 250 minutes of moderate-intensity physical activity per week provides only modest weight loss. The significant weight loss only occurs when you go for more than 250 minutes per week.

My suggestion is go for 300 minutes of exercises per week which consist of resistance training and cardio. Keep the intensity moderate as you are at your lowest calories intake now, you will easily to be burned out if you go too intense for your exercise routine. You may perform your cardio 3 times a week and your resistance training 2 times a week.

For your cardio exercises selection, my advice is to choose the activity you enjoy to do. It can be jogging, brisk walking, swimming or playing sport games. For resistance training, you can go to the gym or you can just workout at home. YouTube will be able to provide you several resistances training routine you can follow. For example, you can type into the YouTube search box for "full body resistance training at home" or just "full body resistance workout at the gym".



Lastly, these 3 strategies on how to lose belly fat fast for women won't work if you just leave it on this article. Work on it and you will be able to see the leaner midsection soon!



Article Source: http://EzineArticles.com/expert/Azad_Basril/2374779

5 Strategies to Get Rid of Belly Fat


The belly fat may cause of a lot of issues for you. If you want to get rid of this fat, you can take a few steps. Usually, your waist circumference is measured to get an estimate of your belly fat. If your waist is 40 inches, you have abdominal obesity. Given below are some proven strategies that you can use to get rid of belly fat.

5 Strategies to Get Rid of Belly Fat


1. Avoid Sugar and Drinks Full of Sugar

According to experts, added sugar is not healthy for you as it has negative effects on your metabolism. Actually, sugar is 50% glucose and 50% fructose. Your liver can't metabolize the later beyond a certain limit. When you consume lots of refined sugar, the liver converts the extra fructose into fat. If you want to control your fat level, you may want to restrict your intake of sugar.

2. Eating more protein

As far as weight loss is concerned, protein is on the list of essential macronutrients. According to research studies, protein helps you control your cravings, and boosts your metabolism. If you want to lose weight, you should add protein to your diet. To do this, you can choose foods like fish, whole eggs, nuts, legumes, meat and so on. These foods are a great source of protein.


RELATED: How to Make a High Protein Breakfast
 

3. Eat Less carbohydrates

Consuming less carbs is one of the best ways of losing fat. What happens is that when you cut carbohydrates, your appetite will go down and you will lose weight. Aside from this, low-carb foods allow you to experience quick reduction in your weight. In other words, you will see positive results in a few days.

Health experts say that you should not eat more than 50 grams of carbohydrates in a single day if you want to shed those extra pounds.

4. Eat foods Full of fiber

Most people believe that fiber helps you lose weight, which is true. However, to achieve this goal, you should go for the right type of fiber. As a matter of fact, it's the viscous and soluble fiber that can increase your weight.

This type of fiber binds water and creates a solid gel that stays in your intestines. As a result, the gel has a negative impact on your digestive system and the absorption of nutrients. This process curbs your appetite making you feel full for a long time. The best way is to consume plant foods, such as fruit and vegetables.

5. Do Your Exercise

Exercise helps you prevent diseases and stay healthy. It also helps you burn the extra fat. For burning belly fat, you should do aerobic exercises, such as swimming, running, and walking. Make sure you consult your physician before doing certain types of exercises.

So, if you have been looking for a way to get rid of the extra fat around your waist, we suggest that you follow the 5 strategies mentioned in this article. You will see amazing results in a short period of time. Just make sure you follow the strategies consistently.

RELATED: Exercise to Slim Down Thighs



Are you looking for a good product to get rid of belly fat? If so, we suggest that you check out Forskolin slim. This product can help you with your weight loss goals.

Article Source: http://EzineArticles.com/expert/Satvik_Mittal/1728302