The problem with abdominal fat that causes beer belly is not just superficial fat that is easy to burn. We are also fighting visceral fat, which is internal and harder to burn.
That is the fat that many confuse with the abdominal muscles and it is because it is beneath them. Then the belly is hard "not because fat became muscle-that does not happen, fat is fat and muscle is muscle, is like saying a bottle converted into an orange."
So what we have to do?
First let's see what the popular knowledge (rumors) about Reducing Belly has told us.
* Make traditional abdominal (torso flexion)
* Avoid consuming beer strictly(always a good idea to stop drinking calories)
* Use cream (I only make you sweat and get water from the area)
* Use straps (We dehydrating the area as well as creams)
* Make exercise a super special secret and complicated using specialized equipment such as machines or chairs. (The best exercises are the simplest and least special)
* Do cardio on an empty stomach or low intensity cardio (Following the renowned area of fat loss that is inefficient and ineffective)
* Make even more cardio you're doing (Doing more is not necessarily better)
According to Albert Einstein's definition of insanity is doing the same thing repeatedly expecting different results. If you want different results then your actions must be different.
Probably you tried any of these, if not all ...
Although you lose some fat, water or muscle following these tips (Which is to lose weight), but will not see much change in the stomach or in the shape of your body. This visceral fat is not as easy as changing one thing in your diet or do a special exercise.
By studying the behavior of people who have a flat stomach and people who have succeeded in eliminating beer belly I created a simple list of tips that can help achieve the fat loss as well. These are not all, but if you are the most important as they apply to every type of person who wants to have a lean body and better health.
The following tips are supported by years of working with different people as customers, hundreds or thousands of hours of study and reading books, courses and DVDs. In addition to discussions with colleagues and friends who are coaches, athletes and models that have the best bodies.
We started ...
1. Plan and run both your nutrition and your training. People with better know the exact time at which they will eat, and know they will eat, for what purpose and may have additional options in case of emergency or diverted into the daily routine. If you do not know what you ate, what you're eating and what you eat, how you know if you're doing right or wrong?
This is probably the most difficult behavior. We live in a world full of impulses and stimuli. These lead us to make decisions that in most cases do not help us. This is why you should be prepared, informed and apply the regular daily plan.
To assess your nutrition perform the following exercise => How to Improve Your Nutrition
Test your nutrition and writes the list of foods that help you. Plan your nutrition to write your shopping list, choose 2 days a week you can prepare some of the things you take with you if you can not prepare food every day.
It takes about 5 to 10 minutes before bedtime to review what you will eat the next day and make changes if necessary. Do not worry about deviations, find a 50% success following your new diet the first week and up 10% every week until 90%.
If you eat 4 times a day in a week have 28 meals. Of those 28 meals, 50% are 14, this means that the minimum planned meals you should consume to achieve in your first week is 14. The second week would be 16 to 17 meals, the third week of 19 to 20 meals, 22 meals week four and the fifth week you eat 25 meals of your plan for a 90% success in your diet.
If you keep a 90% success in your diet, your results will be incredible. If you follow the plan I just mentioned, you'll notice is a rolling plan and keeps you cause a big change in your diet and increase the likelihood of success at this stage of your life.
Change is not easy, but if you follow a plan and follow a strategy, the process will be less difficult. If you have a strategy to continue, you need not depend solely on your willpower. Help yourself while respecting your time and your body the nutrition plan.
When you respect your time, your nutrition and your body other people will respect you. If you do not respect your decision to be healthier or achieve your goal, then you have never been respected. It's sad because sometimes the people closest to us first to criticize us when trying to make positive changes,
2. Come often, high in protein and fiber, low in calories and sugar. It need not be much, but should be nutritious and at least every 3 to 4 hours. It need not be perfect, but frequent eating will keep you free from hunger, reduce those impulses and achieved it take control of your life once.
If you have to be too long without eating, understand that it is NOT necessary to eat 1,000 calories to feel good. Breathe takes minutes to control your speed and make sure you eat on your plate the two nutrients are fiber dominated (especially green vegetables) and lean proteins (chicken breast) or high in healthy fats (fish) .
This does not look sexy or fun, but if you follow it for at least 4 to 5 weeks you will notice great results.
3. Use strength exercise you get more for less. The best results I've seen in people who train with free weights and body weight exercises used. The truth is that if you look at the body of someone who trains 100% on machines (sitting or lying) notice that the stomach never changes, in fact almost nothing changes (perhaps a little shoulder).
Take time to learn how to exercise with free weights and not be afraid to be strong. Take control of your weight and activate all your muscles to maintain good posture. That's the main reason why I use free weights and body weight exercises.
Check out this Fat Loss Routine-Only contains high-quality exercises that activate various muscle groups (including abs) and you get the best results in your whole body in the shortest time possible.
4. Progress along your cardio. If you walked 2 months, then you have 2 options. The first is to increase the tilt. The second is to develop the intensity. If your cardio is not more intense than last month, then you will not see progress in your body.
You can also do cardio in different ways using body weight exercises and a stopwatch. Choose one or more body weight exercises and begins to do until the predetermined time is over (I like to use 30 seconds of work with 1 to 2 minutes of rest as a reference to start). Then repeat the cycle, as in the following example:
Cardio At Home <== This example is on one using 20 seconds of work with 10 seconds rest. But it can be modified as you like.
5. One of the most Important (Nutrition, Nutrition, Nutrition). You can not over-train bad nutrition.
Take the right diet. High in fiber, high protein, high in healthy fats and high in vitamins, minerals and antioxidants. Return to the board number 1 above and follow the recommendations so you can change your nutrition as simple as possible.
Eliminate junk food and processed foods full of preservatives and high in sodium and sugar. Eliminate alcohol, stop thinking that alcohol is something powerful that is stronger than you and remove it for a few weeks until you achieve your goal. If you have to remove for months, then delete it.
If you can not simply eliminate alcohol limit your intake to 1 shot of liquor (rum, whiskey, vodka) with ice or a glass of wine a day. Not two, not more, look no justifications or excuses, just a drink and I! Alcohol are calories and if you mix it with juice or soda, it's calories. If you drink beer, is even more calories, as the person who drinks beer almost always takes more than one and is very easy to accumulate many calories in a night of drinking.
Think about this: The average person takes about 4 beers in at least one party. This results in a consumption of 500 to 600 extra calories than you consume when you eat all day and for the rest of the night. Imagine if you take 8 or 10 beers as some of my friends are over 1,000 calories and only drink one night.
As for the hungry ... If you're still hungry, you feel anxious, you feel low on energy the solution is ... Plants, Vegetable Plants.
Yesterday was very hungry, so take plenty of vegetables and cook all steamed. My plate was full and total calories was only 90 calories. That's the secret to diet without hunger and lose abdominal fat. The truth is that I ate two vegetable dishes, a total of 180 calories. Not yet arrived at the total calories contained in a bar "Snickers" or any other chocolate and eliminates hunger for several hours.
That's the secret to lower belly. As you can see there is something sensational, exciting or entertaining. Exciting and entertaining only when we accept the challenge and begin to realize the goal. By taking action you will notice a big difference in your day and get entertainment and motivation you need.
I hope this answers the question and you can use the examples. If you still have doubts about which foods to eat or what exercises you should do ... The program "The Truth About Abs" and the best abdominal exercises, has a list of foods that help you lose abdominal fat.
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