Exercise & belly fat

It is well known that prolonged periods of inactivity and a diet high in saturated fat and high sugar can lead to us storing fat in our midsection that surrounds our internal organs, known as ‘visceral fat.’

Some of the fat from these fat cells get into the main vein that supplies and delivers blood to our liver and then ends raising our cholesterol levels. It can also cause a variety of health issues like increased blood pressure, cardiovascular disease and to type 2 Diabetes.

Unfortunately, we can’t target any of these fat reserves specifically as our bodies always lose overall body fat and since we can’t target our bellies specifically, no number of crunches will help us burn reserves there faster.

This means that to get rid of belly fat you have to do exactly the same exercise you would do if you wanted to lose weight in general, once you are low or out of other extra fat reserves to burn you will begin to burn visceral fat in your midsection and every other problem area you have.

The best way to do this is through a combination of cardio, high burn and HIIT workouts. While exercise helps you burn fat all over, it does build muscle in a particular area, depending on the exercise.

That’s why it’s recommended that you concentrate on cardio instead of ab work in general. You can still do some ab exercises if your end goal is having strong abdominal wall or a six pack but avoid making it the centre of your training.

Other ways of losing belly fat are:

  • Adopting an active lifestyle and cutting out high sugar and high saturated fat foods will eventually lead to a flat and healthy stomach. “
  • The only way to get permanent results is to introduce conditions you can then maintain for the rest of your life. Small changes introduced gradually in your lifestyle will make a big difference in the long run.
  • When you do anything too extreme you will end up with more weight than you started with, the moment you stop your training and dieting regimen.

Our bodies adapt to any monotonous training, so the trick here is to keep your regime fresh:

  • Do HIIT (High Intensity Interval Training), jogging and sprints, body weight circuits and strength training. The more confused your body is the better the results you’ll get. Implement regular daily exercise into your life and make it your goal to complete at least one routine each day.

Not everyone can afford to eat healthy with fresh fruit and vegetables daily, most of us have to settle for ‘healthier.’ The easiest way to do that is to make small adjustments to the quality of food and reduce portion sizes. Even eating pasta and rice in small amounts will lead to fat loss in the long run.

Stress is also a contributing problem. We eat more for comfort when we’re stressed for and we can’t process the food we eat properly. The easiest way to deal with stress is to take time out and detach from a problem or stressful situation for a few minutes.

It may only takes a few minutes to de-stress and then feel and function better for the rest of the day. Getting rid of belly fat takes patience and regular work and better choices on a daily basis.

As with everything, there are simply no shortcuts that will give you permanent results, it’s all about lifestyle choices and hard work. It usually pays off.

Source: Darebee.com


21 Feb, 2018

4 thoughts on “Exercise & belly fat

  1. This is a timely blog! Last week, I started doing 5 minutes of HIIT every other day including star jumps, squats, jogging, repeated. I can’t say I feel any different yet, but then Rome wasn’t built in a day.

    I’m hoping to start cycling again as soon as we get into Spring. I am determined to lose those love handles!

    1. Thank you. Yes, all sounds good. I’ve heard it said that 5 minutes three times a week intensive training (that works the heart) can be better for you than walking.

      But given I struggle with intensive training due to Cerebral Palsy I shall continue my walks. I think when it comes to exercise, anything we start must be gradual, but we must also take other things into consideration.

      Lifestyle plays a big part. If you were to incorporate your training with your lifestyle, I’m sure you would begin to notice a difference, not only in fitness, but toning up too.

  2. I have deprived myself of exercise lately and it shows. But I was thrust into this behavior by stress. Now the numbers rise every time I step on a scale.

    But I’ll change my miserable ways and keep changing until I get something right.

    1. Thanks Tim. I can empathise with you. Yes, stress plays a big part in how we cope generally and when we’re not coping we give up on our lifestyles a little.

      It all becomes much harder when life and extended family commitments, particularly around illness gets in the way and we have less time for ourselves.

      But given your determination and motivation on so many levels, I believe you’ll go back to exercise. If you can take a few moments to reflect I know you’ll begin to feel so much better.

      And feeling better will push you back towards your exercise. We have to make the time for ourselves.

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