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Simple Methods Revealed For Losing The Fat Stomach
I have spent the last few weeks just researching fatty acids in foods, especially the fat in the abdominal part of the body. I wanted to get all the information I could find and then write about how to lose that belly fat by eating right and doing minimal exercise. Let’s not forget, “fat” is actually essential for our bodies to function and without it we would die. Once the fat is gone, your body would just eat up your muscles until they were gone too. Then you would be gone. We can’t eliminate fat intake, but we can choose the best kinds of fats and eat them in moderation. This information is what I put together through my research. You can reap the benefits in the next 5 minutes, just read my notes.
The secret to showing off a “six-pack” would be to keep your body fat percentage low. If your body fat is higher than about 10 to 14% for men and 16 to 18% for women, your abs won’t show through that layer of fat, no matter how hard you work out. The ripped guy on the add is probably hovering around 6% body fat, and the girls, around 10% or a little over. The best way for you to see where you are in body fat percentage is to go to a local gym and have a trainer test your fat levels. I bet they would do this for free if you let them pitch you in training. You can also do a home test with a tape measure, the kind that goes around your arms and legs, and it’s pretty accurate to within maybe 1 or 2%. Do a search on this using the phrase “home body fat test” to see how.
What you really want to do is train your abs as described later in this article and follow the steps. Try the following tips for eating fat. You’re reading this because you want to lose fat, and I’m assuming you want a six pack too. Studying how to eat is a must as you have to have a very “clean” diet. This means very limited amounts of the wrong fats. You can do this by reading it from all possible sides, which can take quite a few hours. For what you want, it will be worth spending time doing more research and learning how your body works. You can also take the short route, but you will have to get a program that the professionals have spent hundreds of hours creating for you. Over time, regardless of which route you take, you will learn to automatically consume the right foods and fats. It’s like cooking a meal you’ve made dozens of times, you don’t need any more directions, it’ll be in your head.
Here’s what I can teach you today to help you on your way to losing belly fat now. There are basically three categories of fats in our potential diets. Some fats will do better going through our bodies without leading to the BIG BELLY. Let’s cover the difference in fat types here:
- MONOUNSATURATED FAT – These groups of fat molecules are NOT saturated with hydrogen atoms. Each individual fat molecule only has room for one hydrogen atom. According to the health experts who study this for a living, the health impact of monounsaturated fats is neutral. Health experts have said that limited amounts of these fats can reduce your risk of heart disease. These types of fats include olives, peanut oil and avocados to name a few
- SATURATED FAT – These groups of fat molecules are COVERED by hydrogen atoms. These are the “NO-NO” fats you should be taking into your body. Nutritionists frown on them, saying they increase health risks if you consume too much over a long period of time. This will raise cholesterol levels, leading to heart problems and even up to a potential stroke. These groups include foods such as mammal meat, poultry skin, dairy products, the processed foods such as cakes, pastries, biscuits and coconut oil, just to name a few. These types of fats are extremely tasty, so keep in mind that they will stick to your body and cause the fat belly and more serious heart problems. The goal is to ensure that you burn more calories than you consume with SATURATED FAT. Limit your intake to very low amounts or none of these types of fat
- POLYUNSATURATED FAT – These fat molecules have a significantly lower melting point, so they break down better. For a visual example, these include vegetable oils, which at room temperature remain liquid. Compare this to lard or butter when it solidifies at room temperature, which would you rather have in your body? Nutritionists say that these fats, when limited, are GOOD for our health, especially from FISH OILS. You see this type of fat sold in tablets in stores as “Omega-3”. Like monounsaturated fat, these fats will protect against heart disease and also lower blood cholesterol levels. It is the opposite effect of saturated fat. Studies are also now being conducted into how polyunsaturated fatty acids help with arthritis. These fatty acids are foods such as “sardines, mackerel, trout, salmon and herring, sunflower oil, grape seed oil, thistle oilso if you are not a fan of fish, try the tablets.
- TRANS or PARTIALLY HYDROGENATED FATS – These fatty molecules are not natural, they are synthetically produced. Through process (man-made), hydrogen is added to liquid vegetable oils to make them more solid. Could include the polyunsaturated and monounsaturated fats. Will NEVER contain saturated fat. Basically, they have fewer hydrogen atoms than the saturated fats. To help your stomach, feel free to STAY AWAY FROM THESE, they are bad for you no matter how much you like the taste. They raise the BAD cholesterol level. Now these fats are unfortunately well marketed. Why? Because these man-made fats make food companies the most money at the end of the day. These fats last longer with a long shelf life, so they are cheaper to produce. Having it your way, right away, with trans fats really means it goes straight to the stomach you don’t want.
Really, all fat except a limited amount of polyunsaturated fat can lead to heart disease or other symptoms. Once you’ve mastered where your muscle-building and fat-reducing energies come from, the next step is to train the abs under the skin to push them closer to the surface and make them big, so it’s hard for your fats and skin to cover them without look at their shapes!
Here’s how to train your abs with just two types of exercises;
- Exercise 1 – Try doing a swiss ball rollout motion, followed by a swiss ball crunch. You will need an exercise ball, they are cheap so keep it under $15. To perform the rollout, kneel in front of the exercise ball with your forearms pressed against it. Make sure to keep your knees and feet in place. The knees and feet still touch the ground. Then roll the ball in front of you so that your hips, torso and arms slide forward. Try to move as far as you can without arching your back, then pull back to the starting position and repeat this process. Keep your knees and feet firmly on the ground at all times. Step up and leave only your feet on the ground as it becomes easier. Guys, the internet is amazing, so when you have the ball and you’re ready to begin, just do a search on the phrase “Swiss ball roll out” and you’ll see how to do this visually.
- Exercise Two – You can do the same for the “Swiss ball crunch”, but in a nutshell, place the small of your back, over your butt on the exercise ball, feet firmly on the ground in front of you, with knees at a comfortable 90 degree angle to them. Balance on the ball, overextend back, then come up into a crunch position and repeat this until you can’t do it anymore or you hit a predetermined number that will push you. Beginners can do 2 or 3 sets of 10 to 15 reps and grow from there. 30 to 60 second rests between sets will be plenty.
There is another key element, you must consume fewer calories than you burn during the day. Take all the calories you ate, add 10% to that to be safe, then include the exercise you do and minus those calories. If the end is below what your body holds the weight at, you will see fat disappear. I would just suggest that you go to a search and type “calories burned per day” and you should get some good options to enter your information, you need one that asks for gender, height, weight, AGE and how active you are in a given day or week. For example, I’m just under 6 feet 1 inch and I weigh 193 pounds. I am a man with a moderate lifestyle, so I will burn 2900 calories a day on average approximately, with exercise and work. I would have to be 3500 calories under this over that many days to lose 1 pound of that belly or body fat. That would happen 1 pound a week if I kept 500 calories under 2900 every day, at 2400 calories. It’s really not that hard to stay under that calorie intake level when you PAY ATTENTION to what you eat.
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