How To Burn Belly Fat – A Strategic Approach That Works

You most likely already know that a big percentage of the US population is overweight and most of them are obese, mainly because of poor eating habits and lack of exercise.

Unfortunately a lot of those people spend too much money on bogus pills, ab belts, bad diets and other gimmicks and scams.

The vast majority of them don’t like to take responsibility and action to really find out how they can burn fat and keep the weight off.

To be honest I don’t blame them neither, because how could they find a proper weight loss plan with all those big claims that promise weight loss overnight by only sitting on the couch with a belt around the stomach and doing nothing, that’s what we all want isn’t it? Those fast results with zero effort?

Unfortunately they know that isn’t how it works.

If you really want to burn fat , especially stomach fat, you must get your butt up, work out and eat healthy .

There are 2 key things you must do to lose fat and they are:

1. Eat less
2. exercise more

There you have it, the top secret for burning fat even though you already know it.

So what does eat less means?

• Eat 5-6 SMALL meals a day every 2-3 waking hours
• Eat a lot of veggies, in fact every meals should have veggies
• Eat fish, organic meat, chicken breast
• Eat whole grain
• Eat enough fruit, don’t think fruit juices are good enough because they are not
• Eat nuts, they have healthy fats that your body needs and help you lose weight faster
• Drink plenty of water
• Eat beans, magic weight loss ingredient
  • High interval training
  • Resistance training

So what shouldn’t you eat? Everything that’s not listed above, everything you know might be bad.

Exercises

Overweight people have a low resting metabolic rate   and the only way to increase it is through working out . And you need to make sure you do the proper workouts , not all exercises increase your metabolism high enough to burn fat .

There are 2 types of exercises to do this:

High interval training is way different then cardio as the majority of people know it.

To make it easy for you, everything that makes your heart beat harder, and makes you huffing is actually cardio.

So when you do sports like soccer, basketball, swimming etc. it’s actually cardio as well.

These interval training such as swimming and cycling are great to increase your metabolism. You should be doing at least 20 minutes daily interval training/cardio if you want to burn fat.

Resistance training

The best exercises you can do to burn fat are weight lifting exercises. This is for numerous reasons.

First it increases your resting metabolic rate because you train large muscle groups of your body, and the more muscle you gain the higher your metabolic rate increases for even more fat burning. And when you come to a low enough body fat percentage it’s just enough to maintain your weight 2 days a week with exercises and eating healthy

Best Exercise and Nutrition Programs for Weight Loss

By: Shape Shifter

So you have heard of strength training, aerobic exercise, the daily food pyramid, and the list goes on and on. You would like to lose some weight, and have decided you are going to do something about it. You could always hire a professional certified fitness trainer. If you live in Maryland, Northern Virginia or the District of Columbia my company is at http://www.shapeshifterfitness.com however if not and you have decided to give it a shot on your own, I will lay the ground rules for you. 

The biggest mistake someone can make is to increase their activity level, and cut way back on their nutritional intake. So the first place to start is with nutrition, or more specifically, performance nutrition because there is a big difference. First you need to understand the daily recommended caloric intake is a scientific approach. 

What it comes down to are two important things, first being thermodynamics. So without getting too scientific, think of it as calories in and calories out. Now everyone has what is called a RMR, or resting metobolic rate. This is the amount of calories your body burns in a restful state. So if you were to lay awake on the sofa all day and watch television the amount of calories you burn to keep your heart beating, and lungs working, along with all of your other bodily functions is your RMR. 

Now you have to factor in the activity level, another words your exercise program, which should include strength training that builds lean muscle, and helps you burn more fat, and aerobic activity (2-3 days) that helps increase your ability to use more oxygen, another words strengthens your heart muscle, wiithout all the weight lifting. Remember when you are building muscle, it ways more then fat so you want to balance it out. 

So now how do we tie it all together to have the perfect program for weight loss with the right combination of nutrition, strength training, and cardio. Before you strength train make sure you have some good carbs about an hour before you lift, and after you are done, get some good protien. The protien will help in the muscle repair, and the carbs will help fuel your workout. Try to have a 50/30/20 ratio of 50 percent carbs, 30 percent protiens, and 20 percent healthy fat. 

Now also remember you are trying to create a defecit from your calories, but you want it to come from activity, and not from lack of nutrition. If your doing cardio for an hour that burns 450 calories, your RMR is maybe 1500 calories, but you have only taken in 1200 calories for the day, that is a 300 calorie defecit that came from lack of nutrition, plus the 450 calories burned, this will stop your body from burning fat, and slow your matabolism. 

So in closing, try to match your caloric intake with your activity level, and create a defecit from the activity and don’t starve yourself, use some fad diet, or magic pills because it does not work in the long run, exercise and sound nutrition are the best tools you have to losing weight.  

About the Author

For more information please visit Shape Shifter Fitness at http://www.shapeshifterfitness.com

(ArticlesBase SC #661578)

Article Source: http://www.articlesbase.com/ – Best Exercise and Nutrition Programs for Weight Loss

Are you looking for a Maryland weight loss personal trainer?  Want to lose body fat and get toned and healthy?

Welcome to the official blog of some of Maryland’s finest personal trainers. If you would like to see some rapid healthy weight loss hiring a Shape Shifter elite Maryland personal trainer is a great way to do it, and develop an active fitness healthy lifestyle. Losing weight can a be a struggle for many Maryland resident’s and using the services of a fitness professional can greatly improve your chances for success.  As a matter of fact many people stop exercising for lack of result’s.

Maryland weight loss personal trainer

Hiring a Shape Shifter elite certified weight loss personal trainer is great because you will be learning the correct way to exercise, and you will be avoiding all the extra risk from poor technique or over training. Your Shape Shifter Maryland personal trainer can help you with a nutritional approach as well that will help you succeed.

One thing to remember that is very important is that when you are working with your personal trainer you will be developing some muscle, and the muscle does weigh more then fat. This maybe the initial cause why the scale does not drop as fast as you would like but don’t worry you will be losing inches of body fat and replacing it with healthy muscle. This will make you stronger and more healthy and give you the ability to burn more calories, not to mention improve your bone density and just your overall health.

To get more information on hiring an elite Maryland weight loss personal trainer you can also visit our fitness site at http://www.shapeshifterfitness.com

Just remember, if you have over forty to fifty pounds you need to lose that it did not take only six weeks or two months to gain it, so it is not going to take only six weeks to two months to lose the weight, but you should experience a healthy weight loss of up to two pounds per week while working with a Shape Shifter Fitness trainer, and improving your endurance as well.