There is a major problem trending in today’s society and it’s making us sick. Most of you are experiencing this problem now. We have become fat and lazy. There I wrote it. Somebody has to declare it. I have been guilty and even now, as I get older, struggle with it. It forces me to work harder to maintain my fitness level.
The problem stems from the fact that we are not as physically active as our counterparts 100 years ago. And I believe this has led to many diseases of the 21 first century . . . chief among them: diabetes.
To reverse this trend, we must get back to what made us strong and healthy back . . . by living a more robust and physically active lifestyle. This means that even if you have an office job where you are confined to a desk during work hours or are retired, you must find time to do some type of consistent physical activity. That gut hanging over your waist is not going to disappear by wishing it away.
How to build muscle and lose weight
There are four main steps we all must take to lose excess weight, and build muscles at the same time. And yes – you may not be able to spot reduce – but you can target specific muscle groups like the abs, or your biceps or chest. Follow these guidelines and you will be sure to lose the spare tire around your waist.
- Jump-start your metabolism
- Do specific exercises to lose belly fat
- Eat right for fat loss
- Stay motivated
Get your metabolism revved
Just like how you start your car in the mornings before driving off to work you must get you engine started. You must prep your body to get physical . . . in other words to start working.
- You will need to fuel your body with the right foods . . . starting with breakfast. No more coffee and a bagel or a muffin. You must supply it the proper portions of protein, carbs and fats.
- Proper rest and recovery from your day’s activities will give your body time to recharge for the next day. Getting only 4 hours of sleep every night is sure to wear you down quickly. Seven to eight is ideal.
How to exercise to lose belly fat
It’s time to ditch the jogging and kick it up a notch. The best way to do this is to use HIIT (high intensity interval training) with your cardio as well as with weight training. Your body is very adaptable and if you have been walking or jogging at the same pace for months now and still not losing the spare tire it’s because you are stuck in the ‘plateau zone’.
HIIT training calls for rapid movements for a time followed by a period of slow movements . . . ‘the resting stage’. For example, do a fifty yard-dash and walk back to the starting line at a slower pace. It can be done with many types of cardio routine – jumping rope, treadmill, cross trainer, swimming, cycling, etc.
I have found this to be the best way to lose belly fat.
Are you eating to lose weight?
There is a right way to eat for weight loss. We have been advised by clinicians to avoid fats and have more carbs at each meal but the opposite has been proven to more effective at losing belly fat.
- Restrict the amount of foods you eat each day. Instead of three meals try a diet that allows for two meals such as breakfast and lunch or lunch and dinner. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level.
- Eat good fats. Studies suggest that a diet with a higher ratio of monounsaturated fats (MUFAs) — such as avocados, nuts, seeds, soybeans, and chocolate — can prevent the accumulation of belly fat.
- Avoid foods containing trans fats (margarines, crackers, cookies, or anything made with partially hydrogenated oils). They result in more fat being deposited in the abdomen.
- Get more fiber in your diet. Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels which can speed up the burning of visceral belly fat.
- Add fiber to your diet slowly. If you are currently getting 10 grams of fiber a day, don’t jump to 35 grams the next day. The natural bacteria in your digestive system requires time to adapt to your new fiber intake.
To stay motivated, develop the exercise habit
To lose weight with exercising we must develop the habit of doing it regularly. As discussed in my last post, the more you do something the more it will become a habit. For example, the more someone smokes the more they will tend to want to do it. In the same way start making time to exercise regularly and it will become a part of your daily routine.
Get more information by going to my free report on How To Lose Belly Fat.
Click here to get your free report – “How to get a Flat Belly”