How To Lose Belly Fat Fast.
Abdominal fat, or visceral fat, is a harmful type of fat that surrounds your body’s internal organs. The first two weeks in the process of losing belly fat is the most important period as changes in the diet and exercise program can lead to the loss of a large amount of weight in a short period of time. In this article, you will find scientific facts about how your body stores abdominal fat and how to lose it, and then adjust your lifestyle to lose as much fat as possible.
1- Firstly ,
Do not try to isolate your stomach muscles. As with other parts of the body, abdominal fat can’t be targeted for loss and does not affect the rest of body fat. You should completely lose your body fat by making changes in your diet and building a proper training program.
2- Secondly ,
Do not expect weight loss in a balanced way. You will lose a large amount of fat in the abdomen during the first two weeks of changing your eating habits, and gradually decrease this loss if you adhere to an appropriate diet program. If your weight is more than your ideal weight of at least 7 kg, you will notice a noticeable change in weight loss during the first two weeks of diet, and weight loss from the abdominal area will then decrease.
3- Thirdly ,
Eat more proteins. The ideal situation is to be proteins eaten by pure and fat-free egg whites, fish, chicken, and red meat containing a low proportion of fat. Proteins require a large amount of energy for the body to digest, and to build muscle.
Muscle building helps to burn fat. Muscles increase the metabolic rate, and increase the rate of fat burning directly with the increase of your physical strength. Remember this when planning an exercise regimen.
4- Fourthly ,
Choose hard workouts. When it comes to burning body fat, all exercise can not be considered equally effective. For the next two weeks, choose high-intensity exercise such as running, swimming, biking, kayaking, and training camps instead of light exercise.
5- Fifthly ,
Exercise 6 times during the next two weeks. This means exercising strength exercises for 3 times a week, to be training every other day. Start with a light weight (1.8 – 2.3 kg), then lift weights up to 3.2 kg if you feel comfortable lifting this weight.
Train the machines instead of using free weights if you do not know the proper training method.
Always exercise the abdominal muscles during exercise. Do not chisel your back. The operation of the abdominal muscles will build muscles in this area of the body and determine the shape of the abdomen.
Train for at least 30 minutes in each training session.
Start with simple exercises known as arm muscles exercises, exercise pressure, exercise and drag, exercise flutter, and exercise the muscles of the chest.
Let the number of exercise groups be 3, each group consisting of 8-10 sets. You should use appropriate weights to strain the muscles, and feel that you need to rest after the expiration of the three groups of exercise.
6- Sixthly ,
Exercise aerobic exercise for at least 30 minutes. The body usually starts to burn carbohydrates during the first 20 minutes of training, and then begins to consume fat stores. To lose more weight, increase your exercise time to 45 minutes, and exercise 5 times a week for two weeks.
7- seventh ,
Consult your doctor before changing your diet and exercise if you have chronic or joint problems. Your doctor may ask you to train with a physical therapist to avoid hurting yourself during training, or you may be asked to visit a dietitian.