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How To Lose Abdominal Fat

By: Brian Savage

It has been well documented that excess belly fat is one of the most insidious health hazards for both men and women. Research has shown that abdominal fat, particularly around the organs, will lead to health problems for men. It is critical that you reduce this excess fat naturally and slowly.

These following conditions have been linked with belly fat: Heart disease, many types of cancer, high blood pressure, diabetes,stroke and insulin resistance. Men, blame your excess belly fat on poor dietary habits combined with a sedentary lifestyle. As we get older our metabolism (women and men) slows allowing fat to build more easily. Both sexes tend to expand in the waist as we age, but excess belly fat can be reduced.

The two critical components that will remove that wobbling gel are: Diet and Exercise. It sounds kind of simple, right? It really is. The key factor is your resolution and dedication to ridding yourself of your "spare tyre". Don't fall for the idea of "targeted or spot reduction" exercises to help you . Many gyms and health clubs peddled this malarkey for decades - it does not work.

Fat is deposited evenly in areas where the body will store it. When you diet and exercise you lose fat from all over your body, your abdominal area also.

Excess Belly Fat Reduction Diet

Understand that under feeding yourself will only trigger the body to store fat more efficiently, as low calorie levels signal starvation to the brain . Your body is intelligent and will consume muscle tissue for energy before stored fat .

Your calorie intake should be the amount your age, size and gender indicate is sufficient to maintain your tissue, organs and functions.

For instance, a man of fifty years who is average height and slightly overweight and exercises moderately 3 times per week will need 2,566 calories per day to maintain his weight. The same man at 70 years needs around 5% less calories.

He will need to take in 2,053 calories per day to lose weight. He will need to consume 1,760 calories per day to dramatically lose weight.

A woman of the same age and circumstances needs 2,338 calories each day to maintain, 1,870 calories to reduce weight and 1,760 calories to lose weight fast. A woman of 70 years needs about 6% less calories to maintain.

A must have tool to help your belly fat loss diet will be an accurate calorie counter. There are many websites on the internet that you can down load one from. Plan your diet around the maintenance level for your age and gender, minus 5%.

As your muscles get stronger and your tissue more dense from exercise, you will accelerate your weight loss because muscle burns up about three times as much energy as does fat.

Abdominal Fat Loss Exercise Program

To build muscle and trim the fat you, can't go past strength and resistance training. If your'e a novice when it comes to exercise, start with body weight only exercises. An intermediate or advanced exerciser should use free weights or weight loaded machines to perform their exercises.

Brisk Walking - Beginners should walk at a moderate pace for 30 minutes per day. As you become conditioned, pick up the pace.

Basic Squats - Standing erect with your feet slightly apart, and your arms extended in front, perform a full squat until your thighs are parallel with the ground. Work up to 100 squats.

Torso Twists - Erect with hands on hips, twist your body to the left, then to the right. Work up to 100 twists.

Calf Raises - With your toes on a piece of 2X4, rise as far as you can and hold it for a two-count and then lower your heels until they touch the ground. Work up to 100 calf raises.

Push-Ups - In a prone position with your hands at shoulder width, elevate your body at arm's length keeping your torso straight. Beginners should start on their knees. Intermediates should be up on their toes. Work up to 25 push-ups.

As you move beyond these beginner's exercises, join a local fitness center and have a trainer set up a weight training program.

Author Resource:-> Get your FREE report on how to grow muscle and lose fat called "ABCs Of BodyBuilding, Diet And Fitness" plus newsletter series.You can have it by going to my Building Muscle Today site now at and downloading it.

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