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If you've been trying to shed your tummy fat for a while, you may have discovered the traditional ways to do it: three or five times of 30-60 minutes low intensity cardio per week while keeping your heart rate at the pre-defined target zone. Definitely, that will bring you to endless hours on a treadmill or elliptical machine.
So, does being "hamster on the wheel" solve the problem? Obviously, the answer is NOT. The main reason for this is your body can adjust itself to your regular steady pace exercises, so after some time, your exercise will gradually lose its benefits. This is why people who are doing steady pace cardio are forced to increase their duration over and over again.
The second reason: human body is designed to perform physical activity in burst of exertion followed by recovery; This is also known as stop-and-go movement. For example, try comparing a sprinter who focus on stop-and-go exercise and a marathoner who focus on endurance exercise; the sprinter is more lean and muscular looking right?
So, how to lose tummy fat? When trying to lose fat, you can not pick specific area in your body; instead you must pick well designed full body resistance training program with high intensity cardio program that completed with good nutrition intake.
These will reduce your body fat percentage and shed all those excess fat on your tummy and all over your body in general. As a woman, your goal is reach 16-18% body fat as that alone is enough to get you a flat sexy tummy; as for men, they have to attain at least 10% body fat for their six pack abs to start visible.
I did mention about resistance training as the answer for the question "how to lose tummy fat", but rest assured that you will not get overly bulked up like a bodybuilder; plus, women do not have much testosterone to begin with, so it is really difficult for women to get bulky. The goal of the training is to become leaner and more muscular while increasing your metabolic rate in order to accelerate the fat burning process.
The training is varied from only using your bodyweight such as bodyweight squat and pushups to the one that using dumbbell or kettlebell. Remember to choose the weight that provide sufficient challenge for you for maximum result; do not worry, you will not get bulky. Check an idea of a kettlebell complex:
- One arm swing
- One arm snatch, keep the bell over head
- One arm overhead squat
- Bell back down to bottom, then one arm split snatch
- Bell back down to bottom, then one arm clean and press
The second answer for the question "how to lose tummy fat" is high intensity cardio program. This is different from typical cardio that does nothing than wasting your time. You'll need extra effort, but the result will be astonishing.
One doable high intensity cardio is wind sprints. You need to find open field or park and try 50, 75, and 100 yard all out wind sprints. You should do this between 6-20 times with either one or two minutes rest after each sprint. This exercise is aiming to work the largest muscle groups in your body, increase your metabolism, raising your muscle building hormones, and making the fat burning process even faster. Wind sprints is a good example, but if you are shy or can not afford to find good field, there are many other high intensity exercises that you can do at home.
The last requirement to lose tummy fat is a good eating habit that focus on nutritious foods. To put it shortly, you'll need to put these into priority:
- Fruit and vegetables
- Proper portion of high quality protein throughout the day
- High fiber food; this is necessary for appetite control
- Fat from healthy source such as avocado, virgin oil, nut, seeds, fish oil, etc
- Foods that as natural as possible and preferably unprocessed
- Foods with high nutrient
Once you discover the real answer, you can say goodbye to the boring cardio routines that most people believe, get out from your 'hamster wheel', and start shed that excess body fat to achieve flat tummy and lean body.
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Source by Michael Jean Wilson
