The 7 Best Tips For Women On How To Lose Belly Fat
How to lose belly fat is the most frequently asked question
by women, and of course they want the fastest and quickest
way to lose it. There are many articles and diets out
there that claim they can help you lose unwanted belly fat
but it can be very overwhelming. I have been in the
fitness industry for 10 years and have worked with real
women that have struggled with these issues. Let me say it
can get a bit complicated then just going on a diet. Women
do struggle more than men to lose this. You must be
patient in the process as it is not a linear process.
Here are the 7 best tips to beat belly fat:
1. Preparation is key. First off, I don’t like the word
“diet” it sounds very negative, and is short-lived. Most
women that go on fad diets gain the weight back and then
some, which contributes more to losing belly fat. What you
first must understand is that if you want to really lose
the belly fat you must adapt a healthy life-style. You
also must mentally prepare yourself for this and feel you
are ready to change. It is a decision to be committed
rather than just interested. Committed means you do what
it takes, and interested is that you will only do just a
little and end up frustrated because you didn’t get the
results you wanted.
2. Look at your nutrition. The main thing to be concerned
about is calories. Too little calories and the belly fat
will not come off and the same thing for too many. You
need to be in the right calorie deficit to lose belly fat.
You might be thinking of what type of plan you should be
on, but the real secret is how many calories you are taking
in for the day, but also make sure that protein is set up
to your daily requirement. This can vary anywhere from
1-1.5 grams per body weight or some like to go by their
lean muscle mass.
3. Fish oils (6 grams daily) this will help you lose fat.
You actually need the right amount and types of fat to lose
the belly fat. Most programs can show you how to take
weight off, but if your serious about losing the belly fat
you need to focus on fat loss not weight loss for permanent
results. As you progress your body will plateau and you
actually have to keep adjusting your metabolism. This is
done mainly through nutrition.
4. Eat to lose belly fat. Believe it or not sometimes you
have to go up in calories in order to lose more belly fat.
I know this may sound counterintuitive but it’s true. Do
this very carefully, otherwise you can end up worse off
than before. I recommend hiring a highly skilled fitness
professional that knows how to do this. They must
understand nutrition beyond the scope of what most people
think.
5. Have the right training program. This will consist of
both weight training and cardio. I find many women doing
cardio the wrong way. Forget about long sessions on steady
state cardio, these can actually produce too much cortisol,
which leads to belly fat. Many women are exercising this
way to lose belly fat, when in fact they are being
counterproductive in their exercise. The right way to do
cardio to lose belly fat is interval and HIIT (high
intensity interval training). These are short bursts that
can be done outside or on a cardio machine. For example of
HIIT would be 20 seconds of a workload followed by 30
seconds recovery then repeat the cycle for 8-12 times then
perform a moderate cool down. Intervals will be longer in
both work and rest segments. When it comes to losing belly
fat, weight training is very important and you want to keep
a variety of reps schemes.
Doing heavy sets one week (6-8 reps), and the following
higher rep sets (10-15) is a good way to mix things up.
There are many ways you could put together a weight
training program, but I want to stress that you need to
have variety and don’t think doing light weight and lots of
reps is going to get rid of the belly fat either. Just to
keep things simple, know that you need to vary your
program. Another key to getting rid of belly fat is
intensity, if you are working out and you are not sweating
an breathing hard then you need to push yourself harder.
Don’t waste time when you are working out, rather
keep your sessions intense and keep rest brief in between
sets (45 seconds- 2 minute rest). This will vary depending
on your program.
6. Track your progress. Take your body fat every 2
weeks, along with measurements, pictures, and try on a pair
of pants that are too small. Things can fluctuate so you
might have the measurements read the same but your pants
feel looser. I find that by doing all of these things
gives you a more accurate picture. Even the mirror can be
deceiving as you look at yourself everyday, water weight
can give you the wrong impression of progression. If you
are not changing after every 3 weeks, you need to change
your program. Women tend to stay on the same program for a
long time and wonder why things aren’t working. Like I
said in the beginning, losing belly fat is not a linear
process. You’re body will plateau, so you need to take the
necessary steps in tweaking your program if you want to
lose that belly fat.
7. Lastly, but most importantly is conditioning your mind
to stay motivated. For some reason this doesn’t get
addressed the way it should. Everything you do is a mental
process and that goes with losing the unwanted belly fat
too.
—————————————————-
Heather Picken, Female Fat Loss Expert, and Co-Founder Of
Fat Loss For Women online community. Learn the secrets to
losing unwanted belly fat and inches. Sign up for the
latest fat burning secrets and receive your FREE copy of
“Blast Cellulite Now”
http://www.fatlossforwomen.com
Add comment November 17th, 2007