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    8 Ways to Reduce Your Belly Fat

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    amer_sadaqah
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    ذكر عدد الرسائل : 225
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    تاريخ التسجيل : 09/07/2008

    8 Ways to Reduce Your Belly Fat

    مُساهمة من طرف amer_sadaqah في الجمعة يناير 23, 2009 2:08 am

    8 Ways to Reduce Your Belly Fat

    By Paige Waehner, About.com
    Updated: December 19, 2008
    About.com Health's Disease and Condition content is reviewed by our Medical Review Board

    Lift Weights to Reduce Belly Fat
    Get Started Now
    If you aren't lifting weights now, there's no better time to start. Following a simple total body program 2 to 3 times a week will put you on the right track, and these resources will help you get started.
    Workouts
    • Beginner Strength Workout
    • Beginner Strength 2
    • Total Body Intermediate Workout
    • Advanced Supersets
    • More Workouts
    Strength Training Basics
    • How to Get Started with Strength Training
    • Weight Training 101
    • Your First 6 Weeks of Strength Training
    • Beginner's Guide to Strength Training e-course

    Diet and Exercise to Reduce Belly Fat
    Get Started Now
    Change Your Diet
    Even small changes to your diet can make a difference when you're trying to lose weight, so don't feel like you have to follow a strict diet or cut out entire food groups. Below are a few resources for simple ways you can cut calories.
    • Tools to Change Your Diet
    • Healthy Substitutions to Reduce Calories
    • 7 Tips for Low-Calorie Cooking
    • Easy Ways to Cut Calories
    Start Exercising
    If you're not a fan of exercise, one reason may be because you haven't spent time doing things you enjoy. One sure way to skip exercise is to plan workouts you hate. Start simple and easy with walking, swimming, stretching, yoga or basic strength training. These workout ideas and tips can help:
    • Beginner's Corner
    • Beginner Ball Workout
    • Total Body for Beginners
    • Total Body for Beginners 2
    • Get Motivated
    • How to Enjoy Exercise

    Exercise More to Reduce Belly Fat
    Get Started Now
    If you're discouraged by the idea of exercising more right now, remember that:
    • Any exercise is good -- If you can only do five minutes, that's five minutes you can build on.
    • It takes time -- You need time to build endurance and strength. If you're just starting out, give your body the time it needs to get conditioned.
    • It takes practice -- Most of us feel that we should be good at everything on the first try. Even if you used to exercise, you'll need practice if you're coming back from a break.
    The bottom line is to start where you are, not where you want to be.
    Build Your Exercise Time and Intensity
    • Add time to your workouts -- If you're a beginner, focus on the length of your workouts. Work at a comfortable pace and increase workout time every week by 5 to 10 minutes.
    • Increase intensity -- Add short bursts of speed or resistance to your workouts or practice going faster than you normally do.
    • Increase your frequency -- Add a day of cardio after you've been exercising for about 2 to 3 weeks.
    • Split your workouts -- Don't forget, you can split your workouts while getting the same benefits as a continuous workout.

    Interval Training to Reduce Belly Fat
    Get Started Now
    Try these ideas for adding intervals to your routine:
    • During your regular workout, add 3 to 5 short bursts of high intensity exercise. Work as hard as you can for as long as you can (around 30 or more seconds), slow down and completely recover before going into the next interval.
    • Create a walk/run interval workout. Alternate 1 minute of walking with 30 seconds of sprinting or hill climbs. Repeat for 20 or more minutes.
    • Try Cardio Coach Workouts or other MP3 interval workouts. The Cardio Coach series is just one option for using your MP3 player for interval workouts. You can also try NextFitness for more workout options.
    • Choose from these interval workouts:
    • Beginner Intervals
    • Treadmill Intervals
    • Boredom Buster
    • Elliptical Intervals
    • More Interval Workouts
    If you're doing high intensity interval training, meaning you're working at level 8 to 9 on the perceived exertion scale, experts recommend keeping your sessions to about two a week to avoid overtraining or injury. As you build endurance and strength, you may be able to add more interval training to your workout routine.

    Cardio and Strength Training to Reduce Belly Fat
    Get Started Now
    There are a variety of ways to set up a cardio and strength routine, including:
    • Alternate your workouts: Doing cardio and strength training on different days allows you to focus your energy and attention to each workout.
    • Split routines: Another option is to split your workout and do cardio in the morning and strength training later in the day, or vice versa.
    • Combine workouts: If you don't have as much time, another option is to do

    cardio and strength training in the same workout.
    When setting up your routine, you may need to experiment to find a schedule that works for you. Just remember, you don't want to work the same muscles two days in a row, although you can do cardio on consecutive days.
    Sample Routine
    Day 1: Interval Training Workout
    Day 2: Total Body Strength
    Day 3: Boredom Buster Cardio
    Day 4: Rest or Light Cardio
    Day 5: 30-Minute Cardio and Upper Body
    Day 6: Home Cardio and Lower Body Strength
    Learn more about how to set up a complete program.

    Do Ab Exercises in Moderation to Reduce Belly Fat
    When you think about reducing belly fat, the first thing that comes to mind is probably ab exercises. Namely, which ones should you do to get rid of this fat? The fact is, ab exercises may be the least important thing you do, although strengthening your abs is just as important as the other muscles in your body. The key to losing belly fat, however, is more about burning more calories than you eat and letting your body respond to that.
    In other words, you can't do ab exercises in the hopes of reducing belly fat.
    That said, it's still important to work your abs, but you're better off concentrating on cardio, strength training and your diet for the best results.
    When you do work your abs, treat them like any other muscle group -- challenge them with a few, well-chosen exercises, perform 2 to 3 sets of 10 to 16 reps, and give them a day of rest between workouts. Some of the most effective exercises include:
    • Bicycle
    • Ball Crunch
    • Long Arm Crunch
    • Reverse Crunch
    • Plank
    Don't forget, there are a number of whole body exercises that work your abs while targeting other muscles, which save time and makes your workouts more functional. You can find these challenging exercises in the following core workouts:
    • Dynamic Abs
    • Core Exercises on the Ball
    • Total Core Workout
    • More Ab Workouts

    Eat More Whole Grains to Reduce Belly Fat
    Get Started Now
    The USDA recommends men and women get a minimum of about 3 to 4 ounces of whole grains a day. If you don't have your handy-dandy food scale available, below are some examples of whole grains that would satisfy the basic requirements:
    • 5 whole wheat crackers
    • 1 packet of instant oatmeal
    • 3 cups of popped popcorn
    • 1/2 cup of cooked whole grain rice
    • 1/2 cup of cooked whole grain pasta
    You can also try some of the more exotic whole grains. Instead of your usual rice, try quinoa or add some wheat berries to your salad. You can learn more about whole grain options with these resources:
    • Understanding Whole Grains
    • Whole Grain Breads and Cereals
    • Whole Grains Fight Cancer
    • Learn About the 'Real' Whole Grains

    Drink Wine to Reduce Belly Fat - - But Only a Little
    Moderate wine consumption has some health benefits, including increasing good cholesterol. Another possible benefit is a lower waist circumference.
    In some studies, researchers found that moderate wine drinkers show the lowest accumulation of ab fat among drinkers. Liquor drinkers and people who drink infrequently, but heavily have the most abdominal fat.
    If you don't drink, that doesn't mean you should start. Alcohol adds extra calories to your diet, so cutting it out can help with weight loss.
    If you do drink, however, this is a good time to assess your habits and change them to be a bit healthier. Drinking one or two glasses of wine may serve you better than hard liquor, especially if you're watching your weight. Remember to always drink responsibly.

    Sources
    Katcher, Heather I, et al. The effects of a whole grain–enriched hypocaloric diet on cardiovascular disease risk factors in men and women with metabolic syndrome. Am J. of Clin. Nut, Vol. 87, 2008.
    Park, Sang-Kab, et al. The Effect of Combined Aerobic and Resistance Exercise Training on Abdominal Fat in Obese Middle-aged Women. J. of Phys. Anth. and App. Human Science. Vol. 22, 2003.
    Slentz, Cris A., et al. Inactivity, exercise, and visceral fat.. J Appl Phys. 99, 2005.
    Trapp, E.G., et al. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J. of Obesity 32, 2008.
    Treuth, M.S., et al. Reduction in intra-abdominal adipose tissue after strength training in older women. J. Appl Phys. 78, 1995.
    Vadstrup, E S, et al. Waist circumference in relation to history of amount and type of alcohol. Int J. of Obesity (2003) 27, 238–246.
    You, Tongjian, et al. Effects of Hypocaloric Diet and Exercise Training on Inflammation and Adipocyte Lipolysis in Obese Postmenopausal Women. J. Clin Endo & Met, 89(4).


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