What kind of exercises do you recomend to lose abdominal fat, fast?

Answer 1

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

Aloha

Answer 2

Lie down with your back on the floor. Have another person stand with their feet on either side of your head. Hold on to their calves. Lift your legs straight in the air. Lower and raise one leg 12 times without letting it touch the floor. Keep the other leg in the air. After 12, switch to the other leg. Do the same thing. After 12, do both legs at the same time for 12. That is one set. Do 3 complete sets every day. That's right...every day. The first 4 or 5 days is going to hurt like a b.itch because you are breaking down your muscles, but after that, you'll be building them back up stronger than they were before, and it gets easier each day. Include 30 mins of cardio every day, and you'll notice results in about a week. Keep going and you'll be amazed at what you see. Don't eat sugar or fat after 6pm. Drink lots of water and eat plenty of fresh veggies and lean protein like fish and chicken. You can do it!!

Answer 3

It's all about the diet. Do a salad and soup diet for a week and jog 45 mins. in the morning and at night. Do crunches everyday. Inches and weight should melt off in a week. Use tape measure to measure results and don't go by weight.

Eat every 3 hours and stop by 7 pm.

Answer 4

If anyone is interested in losing weight the greatest fat loss that i've ever had was with the Triple trim tactic (just google it) without a doubt the best diet that I have ever tried.

Answer 5

Choose faster-paced varieties of yoga such as Ashtanga or Vinyasa to burn more calories while also obtaining a good stretch.

Answer 6

Don't just have there! Do squats while cleaning your teeth, calf raises even though standing in line, or lunges while chatting about the phone.

Answer 7

Choose faster-paced styles of yoga such as Ashtanga or maybe Vinyasa to burn more calories while also getting a good stretch.

Answer 8

Don't just endure there! Do squats while cleaning your teeth, calf raises although standing in line, or lunges while chatting around the phone.

Answer 9

Stand up each time you talk on the phone.

Answer 10

Teach your kids your favorite sport (or have them educate you theirs).