In fact most of the people who accumulate fat in the belly, belly or abdomen (throughout the central area) also have excess fat in the legs, hips, chest and arms.
why it is so? If these people have lost weight, how fat may stay in these areas? How you can eliminate it? The secret is a mix combination of factors.
1. Lacking of muscle mass
I mention this factor first, because I think it's the most important. This found that the average person loses muscle sedentary with age (approximately 0.5 to 1 pound per year from age 29). It has also been found that youth who have been sedentary during childhood and adolescence, have less muscle mass and less bone mass (bone) that active children.
Having less muscle mass not only hormone can cause problems, you can also have problems with your metabolism, less energy and greater accumulation of fat.
Have less bone mass makes you more viable for osteoporosis, arthritis and other conditions in the bones. This will affect not only your training but will greatly reduce your quality.
The most important thing you get to increase your levels of muscle mass (in addition to improving your health) is that your body becomes one with sexy curves. If you're male, you get the most sexy man who is broad-shouldered with a small waist. If you are a woman get the sexy curves of a woman who are a small waist with a slightly wider hips, a strong butt and it makes your legs are more robust which makes men feel more attracted.
Scientific experiments have been investigated, it was found that for most people, the downtown area of the body is more important to look the opposite sex. The conduct training to lose fat and build muscle with weights, you get the muscle mass you need to get the charts needed for your body.
2. Hormonal Balance
The key hormones that you know are insulin, cortisol and estrogen. Are you must learn to balance and in most cases where the person has excess fat concentrated in a body part is too much or rather, lack of control or imbalance of these hormones.
The way to balance them is different for each.
If the problem is insulin, excess fat is mostly in the hips and the front part of the abdomen. The solution here is to eliminate high glycemic index carbohydrates and replace them with low glycemic index carbohydrates. For this high-fiber foods help burn fat in those areas and also consume protein at each meal helps to reduce the glycemic index.
If the reason is cortisol, you have to reduce stress. You'll accumulate excess fat in the sides of the abdomen (the famous "Love handles") in addition to fat in the lower abdomen area. No matter how many repetitions of leg lifts do if your cortisol levels are high you will not lose any fat in that area.
You can meditate, stretch several times during the day, sleep 8 hours each day, and most important is not to train for over an hour and a half. This is where many fail. Take an hour of cardio plus an hour of strength is not a good idea, however is most common in gyms.
Ideally, use the best exercises because they require the least time to give you the results and eliminate unnecessary exercises. This way your strength routine takes about 30 minutes. Then do crunches for 10 minutes and then do 20 minutes of cardio to burn fat more effective (interval training or circuit weight).
If the problem is with estrogen, then the problem is many things and the accumulation of fat is not just in the abdomen, but also in the chest (including men).
The best way to reduce it is to increase the natural growth hormones in the body. And the best way to do this I have found it by increasing the levels of lactic acid. Many coaches believe that lactic acid is bad, but do not know that the best athletes in sports events and speed and power, produce as much lactic acid and contain the greatest amount of muscle mass per kg body weight.
The solution is to make explosive reps with a moderate to high weight and a quantity of 8 to 12 repetitions with short rest periods. This type of training is called high intensity training, which is not the most effective way to start, but if you've been exercising for at least 4 months, it's time to increase the intensity.
So do not be afraid of gaining weight, reduce the rest or train harder.
IMPORTANT NOTE - Do not add all at once. If you increase the weight you lift, do not cut the rest time. If you reduce the rest time, not increase the weight. Remember that everything in excess can be dangerous and you should always listen to your body and rest as needed to train hard. In addition, I recommend that only you increase the weight of an exercise routine, it is not always necessary to increase the weight of all exercises.
As you can see most of the hormones are connected and do not function as a switch. Which makes it a little difficult to try to control them. That is why it is important to focus on what if you can control. In your diet and physical activity. Nothing is better than the other, both are necessary.
It is very necessary to follow the guidance of an experienced coach with both the knowledge, education and experience so that you can guide a program you can follow according to your level.
That is why I decided to create my own guide, to help people lose body fat, especially the hard fat belly. If you are interested in the subject of belly fat I recommend The Truth About Abs nutritional strategies and where to find the best exercises to lose belly fat as quickly as possible. All prepared by a coach who is also a nutritionist and has several years of experience.
I leave you with more videos motivators by a trainer friend of New Jersey.
These are Pete Isip of Krank Systems in Nj. Pete opened his second gym in New Jersey, here you can see more ... New Jersey Gym
Here you can see people working out at the gym ...
Here again the rest of the family of Krank
Hope you have a great motivation to continue training and look forward to more information about this topic.
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