When it comes to your looks, one of the things people would most like to change about their appearance so they look more beautiful would be to have a flatter, toned, sexy looking stomach. To achieve this you need to know how to reduce tummy fat.
When wanting to know how to reduce tummy fat there are two things to take into consideration. These are dieting and exercise. To reduce the bulge around your tummy you must combine these two elements together and this will give you the foundation to a healthy fat loosing program which, with hard work and persistence will give you the figure you desire (unfortunately there is no easy way. Don’t waste your time following programs which offer the world without effort). Simply following an abdominal exercise routine alone won’t cut it. Think about it. No matter how hard you train your abdominal muscles to get them in perfect condition it will do you no good if they are hidden under a thick layer of blubber! The choice is yours.
The vast majority of people will struggle to achieve that flat stomach along with a smaller waistline. Along with a good abdominal exercise program done at least three times a week, there are other beneficial activities you should be doing to help reduce that adipose tissue from around your tummy.
Always seek professional advice or consult with your doctor before undergoing any type of exercise routine to ensure it is suitable and safe for your own circumstances.
How To Reduce Tummy Fat via Exercise
Nobody wants to spend hours in the gym day after day to achieve their fat burning goals. However; the abdominals are one of those well known “trouble areas” that no matter what you do, no matter how hard you try, you just can’t get the results you are after.
It’s all about working smarter, not harder. The techniques you choose to employ to get a flatter stomach is a key factor in determining your chances of success. Follow this simple rule to achieve more. Burn as many calories as you can in the least amount of time possible. How is this done? Interval training.
How To Reduce Tummy Fat via Interval Training
So what is interval training? This is a method of training which was developed for elite athletes to enhance their endurance, strength, and therefore their overall performance. The technique involves alternating between spurts of high intensity activity along with intervals of low intensity activity. This will result in increasing your level of fitness along with raising your metabolism. The result – you burn more fat, including the fat from around your abdomen.
How do you gauge intensity?
On a scale measured from 1 – 10:
- 1 = Energy required to stand still.
- 5 = Energy required to do light exercise (e.g. Jogging).
- 10 = Energy required to do vigorous exercise (e.g. Sprinting).
An effective interval training session will combine high & low intensity exercises in the ratio of 1:2. That is to say one unit of time of high intensity exercise will be followed immediately by two units of time of moderate to low intensity exercise. The low intensity period of exercise should be looked at as a recovery interval from the stress caused from the high intensity period of exercise.
Why is Interval Training more effective than an hour of moderately-paced cardio?
Contrary to popular belief, prolonged periods of low to moderate cardio workouts are not the most effective way to burn away the fat. In actual fact, it can actually be detrimental to your body. These types of workouts may in fact weaken the joints, hamper your immune system, and (in extreme circumstances) over time, a pro-inflammatory response may occur that can lead to chronic disease. The body is an amazing, it will adapt to these types of workouts and will make itself more efficient at dealing with these enhanced energy demands. The result being fewer calories burned.
Now take a high intensity routine, far more calories are burned per minute during this type of exercise compared with low and moderate types of activities. Furthermore, your metabolism will be boosted meaning you will continue to burn additional calories for some time after your workout is complete. The more calories you burn, the more fat your body will use.
There is a downside to doing high intensity exercises. The body can become over-stress if your muscles fail to get enough time to recover and become too fatigued. Additionally, if the muscles can’t cope with the exertion, they can start to develop microscopic tears within the protein filaments and fiber membranes.
With interval training, the body will receive the advantages of both low and high intensity exercises. The segments of high intensity exercises will rev up the metabolism (cranking up the body’s ability to burn more calories and thus fat), the segments of low intensity exercises will allow the muscles the time to recuperate from the higher intensity training and therefore reduce the chances of any negative effects these exercises might have. Interval training also has the added advantage of improving your cardiovascular health. As time goes on you will gradually be able to increase the intensity of your workouts without the need to increase the duration as your body adapts.
How to reduce tummy fat and improve muscle tone using interval training and targeted abdominal exercises
Follow a training regime which incorporates a minimum of three interval training sessions per week along with an abdominal routine which will strengthen and tone the muscles of the abdominals. Over a realistic period of time you can expect to melt away that unwanted fat revealing a nice slim, toned, taut midriff. There are several variations of how to structure your interval training routine, but to get you started try following a standard routine such as the one below:
Standard Interval Training Routine
- Three – five minute warm-up. (This can be brisk walking that gradually increases to a moderate jog towards the end of the warm up period).
- Thirty seconds – one minute of high intensity (this can be sprinting as fast as you can) followed by one – two minutes of low intensity (moderate jog) exercise. Repeat this cycle six – eight times.
- Finish with a three – five minute cool down (this can be a moderate jog that gradually reduces to a brisk walk by the end of the cool down).
Interval training doesn’t have to be a drag. If running isn’t your thing, then replace it with something that is. The key here is to combine high intensity with low intensity exercise. The choice of exercise is entirely up to you. Stick to the principles as outlined above and you should get the same results.
How To Reduce Tummy Fat via Dieting
We’ve looked at the exercise part of how to reduce tummy fat, now let’s look at the dieting part.
A fundamental principle when it comes to losing weight is to follow a negative calorie intake. That is the number of calories consumed must be less than the number of calories your body needs on a daily basis. The greater the difference between these two factors will determine the amount of weight you are able to lose. As always, whenever you are looking to change your diet, it is always a good idea to seek advice from your doctor or a qualified nutritionist to ensure your body is still able to get all the nutrients necessary for good health.
Don’t try and overdo it. Losing too much weight too rapidly is unsustainable and not good for you. Aim for a loss in weight of around 0.5kg – 1kg (1lb – 2lb) a week. This will require an energy deficit of approximately 3,500kcal – 7,000kcal per week, which equates to eating around 500 – 1,000 fewer calories per day.
Try and replace high fat foods with foods which are low in fat (fruits and vegetables are your best choices. Aim for at least five portions per day). Stick to unrefined carbohydrates and choose lower fat dairy products. If you are a meat eater, try and replace red and fatty meats with leaner choices or better still fish (particularly those which are high in the omega fatty acids). Keep foods and drinks with a high sugar content to a minimum. If you drink alcohol on a regular basis, then this should be cut out or reduced as much as possible as alcohol contains approximately 7 kcal per gram (alcohol can also stimulate the appetite which will make it harder to stick to a healthy eating regime). Keep salt intake to a minimum. Additionally, making your portion sizes smaller is also a very simple yet effective way to accomplish a lower calorie intake.