The best way to get rid of excess belly fat and love handles
One of the major problems for many people is the largest roll of fat around the waist.In fact, in many cases, it is much more of a wire.
And 'bad and most people hate and wish they could get rid of him.
But the ugliness is not the real problem. The real problem is that it is very unhealthy and can lead to a number of illnesses and even premature death.
Let me start by saying that all fats are not the same. There are two types mentioned subcutaneous and visceral. Various subcutaneous probably complain of the majority, but not the dangerous type.
To get to its size and entering a roll of fat that are entering the type subcutaneous, and although it is not a pretty sight, is not likely to kill you.
And 'the fat you can not see - visceral fat - that does damage, and is buried deep in the abdomen inside the rib cage.
And 'the fat that surrounds the vital organs, including your heart.
He does not add to his belly; in fact, it is the main fat that creates, but you can not see or hear directly what most people do not care about him.
If only I was sitting, it would not matter much, but it is not. Visceral fat is not inert; It is, in fact, biologically active, which acts as "organ" - one of the largest in the body, and as other organisms secrete various substances.
Some of them are leptin (suppressor) and cytokines such as interleukin that can produce chronic inflammation, and may also trigger cortisol causes inflammation.
Because visceral fat is so bad
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Insulin resistance
High levels of glucose in the blood
Excess visceral fat
Bad cholesterol
Hypertension
Insulin resistance occurs when the muscles and liver do not respond properly to normal levels of insulin, causing the pancreas to create much.
Consequently, the levels of glucose (sugar) in the place of the body at levels higher than they should be.
Besides being part of the metabolic syndrome, visceral fat can also cause:
Diabetes II
Cancer
Dementia
So it's something that you want, of course, to get rid of, not only because it looks good.
How can we know when we have too much visceral fat?
The easiest way is to measure the size of your stomach, or more precisely, the size of your waistline. For years, the standard measure was waist-hip.
This requires a flexible strip and is used to measure the distance around the narrowest part of the waist (above the hip). The ratio (waist / hip) should not exceed 0.8 for women and 0.9 for men.
To some extent, this measure has been replaced in recent years. Doctors and therapists have found that a measure of the breadth is sufficient. Their guidelines are under 35 inches in life for women and less than 40 inches for men.
What is the best way to get rid of that fat
If you have tried to lose weight, you know it can be frustrating. The body always seems to defend. In the first place, it puts almost all the excess weight around the waist.
To gain weight, the difference was observed in the first place, but when you take the weight off, which leaves the first format; In fact here is the past. In other words, the body gives "orders" on what to do, and there's not much you can do about it.
It also appears when you try to "fast" or go on a diet very low in calories to lose a lot of weight quickly. It does not work: your body will rebel and reduce the metabolism, so you do not end up losing almost as much as expected. And why we can make is that it is a body, not just a bunch of fat cells.
So let's look at the best way to lose fat. Over the years, many "tricks" have been proposed for belts lose belly fat, gliders of all types, balls and so on. Some of them are useful to a small degree, but when it comes down to it the best way to lose fat is still: exercise and diet. No way around it.
I say at once, however, that "spot reduction" is not working.
And that means that the two most well-known to reduce the waistline, ie, squats and abdominal exercises are not much help.
They help strengthen the abdominal muscles, but will not do much for the fat on them (or not), which is the fat that you want to delete.
As you probably know, there are two different types of exercises: aerobic and anaerobic.
Aerobic exercise uses oxygen; its main function, in fact, receives oxygen to the muscles.
It includes: get the blood to the muscles, the extraction of oxygen in the blood and get oxygen in muscle tissue.
Typical aerobic exercises are walking (one of the best), jogging, cycling and swimming.
Aerobic exercises increase the heart rate, and it is important to get in the correct range if you want to lose fat. So aerobic exercises are essential.
But anaerobic exercises are important. Anaerobic exercise is important for weight lifting. Lifting weights strengthens and stretches muscles and this is essential; It increases metabolism, which will help you burn calories faster. In fact, after a good workout that includes lifting weights it will burn calories at a higher rate of hours.
For weight training should focus on major muscles (not ABS). They are: thighs, chest, buttocks, back, arm muscles. Some good exercises include bench presses, squats, barbell and openings.
Tips on How to Get Rid of Lower Belly Fat
When you exercise, it makes a big difference. You want to maximize fat loss for a given effort. It 'important to remember that carbohydrates and some of the fat you eat is converted to glucose in the body.And 'what gives you energy to perform daily activities.
Also part of this flour is converted into glycogen, which sugar that can be used later is stored as necessary. What you want is to take your body when you are under glucose and glycogen. When this happens, there will be in your body through your fat stores and use them for energy.
So when was the lowest glycogen? E 'used throughout the day and night and then you do not eat anything during the night is at its lowest level first thing in the morning. So do your aerobic the first time you wake up.
Another time, are relatively low is after their anaerobic exercise (weight training). Therefore, in terms of the concentration time.
Another thing that helps maximize fat loss is "interval training". It 'widely used by runners and is the fastest and best way to get fit quickly.
Moreover, it is the best way to lose fat fast. The idea is to change the pace when walking or running. In other words, start slowly and gradually increase the faster you can go, then slow down, and after a few minutes to be increased again. Go through this cycle several times.
What to eat
Exercise is, of course, only part of what needs to be done to lose fat. You also have to eat properly. At the top of your list should be complex carbohydrates, namely, vegetables, fruits, whole grains and legumes.
Some of the best vegetables are broccoli, cauliflower, carrots, spinach, tomatoes, cabbage and jokes. Some of the best fruits are citrus, grapes, bananas, peaches, pears, plums and apricots.
Berries such as blueberries, strawberries and raspberries are also good. Finally, whole grains, seeds and nuts are useful. Some of the best of them are: oats, whole grains, flax and pumpkin seeds and almonds and walnuts.
At the same time, it is, of course, it is important to avoid fatty foods that add: cookies, cakes, cupcakes, candy, all processed foods, fried foods, and all it contains saturated and trans fats. Also avoid soft.
And last but not least, drink lots of water - at least eight glasses a day.
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