How to Lose Tummy Fat - Different Types of Exercises to Lose Tummy Fat

Stomach has always been the most stubborn and persistent holdout of fat for most people, as such how to lose tummy fat is one of the sought after ways to be worked out not just in the gym but also at home. People are always good at complaining with how they look in the mirror, they want to get rid of it, but no matter how they complain, they do not make it happen, or they are too lazy to get rid of the belly fat, and just allow themselves to do hundreds of crunches and sit-ups at home which are not considered the best way to deal with it.

There are no amount of abdominal exercises can help you lose tummy fat, it is just but one of the ways but that alone cannot make it. When you want to lose it, think out of the box; think out of what you "commonly" believe. Sometimes, our personal beliefs are exceptionally incorrect from what is right and proper.

Tummy Fat Facts!

Have you been hating your tummy fat all through your life? Does your morning sucks when your bulging tummy fat is so evident and ugly to look at? Have you become emotionally upset because of it? Have you been out of style because your tummy fat doesn't allow you to wear those fitting clothes? Have you attempted availing liposuction to remove such an enemy of yours? Have you gone "suicide" diet just to make your stomach flat, yet nothing happened? Your answers would probably be YES. Sometimes, no matter how confident we are, there are just instances that will definitely pull you down until self esteem and confidence have gone.

Having too much tummy fat is not attractive and pleasing to look at. It doesn't only make you unsightly; it can also pose many health hazards to you. Tummy fat may cause heart diseases such as high blood pressure (hypertension), heart attack and stroke. Aside from that, it can also be linked to high blood sugar (diabetes) and liver problems.

You wish to have that sexy abs but it's not as simple as you think. There are a lot of people who want to lose fat because they want to have a change, want to have a beautiful career, and some would want to build up again the damaged confidence and self-esteem. Whatever the reasons are, it takes a lot of dedication and time to do it; meaning you have to organize your time from work and from your working out time. Stress must not make you give up on things you plan and desire just because of time - long and boring. As you go along with things, it will be easy for you. Remember, losing fat is no exception especially if you are sure enough to change.

How to lose tummy fat involves some areas which are needed to make the goals achieve right on time. Say hello now to diet and exercises!

1. A healthy and proper diet to feed your body just enough to work its best.
2. Cardio-vascular exercises to help you burn excess fat from your body.
3. Abdominal exercises to target those fats around it and eventually tone and flatten your tummy.
4. Resistance training or weight training exercises are also incorporated for great and highly effective result.

Proper and healthy diet

There are a lot of different views about dieting, and only few can follow the right way. DIET is important in every weight loss program, not by starving and depriving you from foods but eating the right kind and amount of food. Your diet doesn't need too much sacrifice as many would imagine, and it should not causing distress to work and any other social activities. Meaning, you need to have a balance between the calories you consume and the calories you burnt. No diet pills and no herbal teas are needed here; it's the basic, natural and healthy.

If you believe you can lose tummy fat with proper diet; the key here is not to sacrifice but a practice to form a habit. Here are a few recommended tips on dieting, which can be easier for you:

• Consume at least three liters of water a day or 6-8 glasses daily not only to help you keep your stomach clean but also hydrates your body from excessive water loss and helps you not to stimulate your hunger, thus preventing overeating; No to soft-drinks even if it is light or diet ones.

• Add lots of vegetables and fruits to your diet because these are rich in water, fiber and proteins but low in calories.

• Avoid fried foods, cheese slices, butter, pizza, bacon and other preparations which are all fatty. Use as much as possible olive or canola oil for cooking.

• Eliminate red fatty meat and consume instead lean meats which add the required protein in the diet; since protein takes time to be digested, so you can feel full longer without eating too much.

• Break down 3 larger meals to 5-6 small meals daily with 3 hours interval. Eating several times daily with the right kind and amount of food can boost up your metabolism and fat burning process of the body; each meal must contain veggies, lean meats and whole grain.

• Avoid sweets, especially those foods in your dessert, high processed foods, and high sodium (Salt). As much as possible eat in moderation.

• After eating, as much as possible, stand for 20 minutes because sitting right after eating can cause more layers of tummy fat.

• Practice the habit of not eating after 7 P.M... Foods are slowly digested at night, so when you eat more, more fat accumulates in the body especially on your tummy.

Cardio-Vascular Exercises

Cardio vascular exercises are part and parcel of your weight loss program. These are vital for the entire exercise to lose tummy fat and not just abdominal exercises. Cardio exercises are helpful in burning high calories from your body because these give focus on the whole body as a system. While you burn calories here, your blood flow in the body and breathing also improves. As such, when you are doing these for a long time already, it is necessary to increase the intensity of the exercise for it to be more effective. Making cardio exercises daily for 30 minutes, 3-5 times weekly can be beneficial to health and body. Here are the examples of your exercises you can choose from:
 

• Brisk walking
• Running
• Jogging
• Tread milling
• Bicycling
• Swimming

Also, your physical activities can be considered your cardio training such as mapping the floor, sweeping the floor, doing laundry, scrubbing the floor and others. These can help you burn fat at some point. So, when your mother would ask you to do it, do not hesitate!

Abdominal Exercises

These are well known for people who have been using these for some time believing that it can lose tummy fat; these help in strengthening your abs, tone it and shape it after a long time as long as you are persistent in doing these. These ranges from easy to hard and beginner to advanced. Your resistance training can also be of help to incorporate in your abdominal exercises, using weights (dumbbells, exercise ball and medicine ball) during sit-ups.

Weighted Curls with Medicine Ball

• Lie on your back on the floor with knees bent and feet flat on the floor (soles of feet touching the floor).
• Hold a medicine ball to your chest; the ball must not be too light or too heavy (start with 5 pounds).
• Push your lower back as much as possible into the floor and hold.
• Lift your shoulders few inches from the floor.
• Hold in that position for 2 seconds and return to the starting position and repeat as long as you want.

V-sit Exercise

• Begin doing this in a seated position.
• Contract your abdominal muscles as you lift your legs up to a 45-degree angle (making body a V shape).
• Stretch your arms straight forward towards your knee. By doing it, your back should be straight while maintaining in that position.
• Hold this "V" position for 2-5 seconds, and as you get stronger, hold the position longer.
• Return then to the starting position slowly.
• Few inches before reaching the floor, stop and hold the position for few seconds and contract your abdominal muscles.
• Repeat this entire movement several times.

Side Bends

• Stand with feet shoulder width apart while holding a dumbbell on your right hand and your knees slightly bent.
• Place left hand behind your head and slowly and gently, bend sideways to your right lowering the dumbbell down to your knee as much as possible.
• Return to an upright position or starting position and then repeat for the desired number of times as long as you are able.

Alternating Superman

• Lie with face down on the floor with your arms stretched above your head, just like superman.
• Raise your right arm and left leg about 6 inches from the floor or as comfortable as you can be.
• Hold in such position for 3-5 seconds and then relax.
• Repeat steps with the opposite arm and leg.

Crossover Crunch

• Lie on your back on the floor with knees bent and feet flat on the floor (sole of feet touching the floor).
• Now, cross your right leg over the left leg making the right ankle rests on the left knee.
• Place your hands or fingertips to the side of your head or just behind your ears.
• Contract your abdominal muscles as you slowly twist your upper body and touch your left elbow to your right knee.
• Slowly lower to the starting or normal position.
• Repeat for the desired number of repetitions and do on the other side and continue doing this for the desired number of repetitions as long as you are able.

How to lose tummy fat will always depend on you. Proper diet and exercises are just there, ready available. However, your dedication, time and motivation to do all these things matter. When your mind is willing and your body is not, it makes no sense. As such, starting today, do away with procrastinations, and start living a healthy life. When you hate your big tummy, do not blame yourself, instead, do something to get rid of it. Remember, having a flat tummy will promote health and wellness.

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