Unfortunately the reason that you are gaining weight in your stomach area may be due to genetics. It happens to all of us but in different ways. The only way to truly lose the fat is to work it off. Weight training is an excellent way to not only speed up your metabolism which in turn burns fat, but target the areas that aren't naturally worked on as well. Regardless of doing countless abs exercises the reason the six-pack abs remains invisible is due to excess layer of fat covering the tummy. The key is: diet and exercise.
You need to eat five to six small meals a day. Eat some protein with each meal. Cut out all refined sugar; and add more fiber as well. The fiber and protein will fill you up, helping you to cut down on your unhealthy eating. By eating more than three small meals spread out through the day, you will kick your metabolism in high gear.
Stomach crunches alone will not get rid of fat. You must combine cardio with sit-ups along with a diet complete with fruits, veggies, lean meats, and complex carbohydrates to strengthen your core. No sugar, donuts, cookies, sodas should be included in your regime. Cardio burns off the fat around the middle, as you add strength training to further tighten that area. The more muscle you have from strength training, the more efficiently your body will burn fat.
When we want to get rid of body fat, there is no way to specifically burn fat from one part of the body. Doing sit-ups alone won't burn the fat that is covering your abdomen. The only thing you can do is lose weight and eventually the problem area will improve as well. The way to burn fat is through a calorie restricted diet in conjunction with an exercise routine that will burn calories and turn your body into a furnace. Activities that burn calories include running, biking, swimming and other high intense activities.
You'll need to reduce your calorie intake and up your cardio as well. It will come off eventually. To get a flatter stomach remove all of the refined starchy foods from your diet. The thing about belly fat or any fat is that it is a deposit of fat in an area and there is no way to spot reduce in any specific areas. It can be very and very frustrating. The best thing to do is to eat a moderate diet. Making sure you get exercise at least five times a week, including resistance training, is of extreme importance in order to build up muscle. Crunches build up muscle. Running six to eight miles a week not only keeps you in good cardiovascular health but it's a good way to help melt the fat while you are on your way to a flat toned abs.
The stomach is the hardest place to get rid of fat and the best way to tone your stomach and make that fat go away is through aerobics and resistance training.
1) The elliptical machine is helpful and it will save your joints in the long run, but get outside and run Running, crunches, squats, sit-ups, side bends, are all good exercises.
2) Consider limiting your intake of simple sugars (soda, candy, deserts, etc.) If that doesn't help much, replace more of your everyday carbohydrates with low sugar / high fiber foods For example: whole grain bread instead refine-white flour bread or Brown & Wild rice instead of white rice).
3) Crunches, leg lifts, plank positions, will strengthen your core muscles.
If you want that six-pack, the most important thing to do is adjust your diet while you incorporate aerobic and resistance training. You have to be knowledgeable about the foods you eat. You have to eat smart. Get rid of all sodas and refine sugar. They are empty calories and, watch out for fruit juices as well. Although they are much healthier than sodas, they can be loaded with sugar. Don't drink your calories; calories should be chewed.
Reduce or eliminate your intake of simple carbohydrates such as white breads, white rice and, white flour. Substitute these for vegetables and foods that are high in fiber. Eat a low fat diet. Eat lean meats and lean protein and exercise. Aerobic exercise is great for calorie burning. Crunches develop muscles, cardio burns fat. If you have a lot of fat around your stomach, any type of cardio will help to burn those fat and the crunches will develop the muscles. Muscles are important as they help the body burn fat more efficiently.
You can work out as much as you like but if you eat the wrong foods you will not see the results you are seeking. So be very sure of the amounts of calories you are having on a daily basis, If you consume less than you are using, your body metabolizes fat and you lose the weight.
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