When it comes to fitness or weight loss the first thing in your mind comes is to reduce belly fat.
Unfortunately all of us are prone to depositing fat in belly. Where you deposit fat is depends on genetic that you can’t change but what you can change is your fitness education.
The first thing that this nation needs to know that you can’t selectively burn fat. By selectively burn I mean you can’t just burn off your belly fat or your arm fat. If your fat has to go it will go all over your body together.
Your genetics choose the place from where your fat burns off first and where burns off last. So instead of just burn belly fat you need to look at entire body.
So, to burn off fat from entire body, there are two things that you need to take care off.
If your main goal is weight loss then your exercise regime should be a combination of resistance training & cardio training.
When you are doing any form of resistance training your muscles undergo a little bit of damage. In repairing that damage your body spends calorie and then burns fat. So you are burning fat in two ways:
- Active Burn – Burning fat while doing the exercise.
- Passive Burn – Passively burning fat at home to repair the damage caused from the exercise. This damage is repaired over 3 or 4 days and in those 3 or 4 days your body is continuously burning fat.
Now, I am going to break some myths here. People think that Abs exercise help in burning fat but that’s not true at all. People all over the world and in India have this misconception because of the Media.
You need to understand that any kind of exercise doesn’t help in burning off fat. It mainly helps in building muscle. So the biceps curl won’t burn off your biceps fat. It will just make the muscle inside bigger and stronger.
When you are doing Abs exercise, you are not burning your belly fat. All you are doing is strengthening & building your abs which is a very good thing and this is how it is good.
Firstly, everyone got Abs. Abs are hidden behind your belly fat. Belly fat is just outer skin. When you do Abs exercises what you’re doing is strengthening your abs or growing your abs.
So the abs just moves closer to your outer layer of skin and the same time if you are burning off fat, it’s a kind of bridge the gap. Eventually you will reach to a flat stomach.
Remember guys, Flattening a stomach is a two way exercise. One is you’re working your inner abs towards outwards and second is you’re working your outer fat inwards. You just do crunches, sit-ups etc. But burning of outer layer fat that’s the hard part and that will come from diet.
So if your main goal is fat loss, then for diet there are 3 points that you need to be consider.
1. Calorie Intake
Everyone has a maintenance calorie level. If you go above that calorie level you will put on weight. If you will stay below it you will lose weight.
So, if you think that your fat are overweight it’s likely that very often you are going above that maintenance calorie level.
First thing you need to do is that you need to start counting your calories. Start keeping track of your calories and gradually reduce them.
2. Carb Intake
Take correct carbohydrate. Carbs fall in two categories- good carbs and bad carbs. Good carbs are hard for your body to break down. They are complex carbohydrates. Your body break it down giving you a slow release of energy.
Simple carbs are very easy for your body to break down. It gives very fast release of energy. The bad carbs, when you consume them they are so much energy packed inside that the body doesn’t know what to do with it. So the body store the fat for later and that’s how people get fat.
So you should be avoiding Sugar, Maida, White Rice, Fluor, Potatoes, and replace all these with good carbohydrates or complex carbohydrates like Brown rice, oats, sweet potatoes.
If you are very serious about fat loss than cut out all kind of fruits. Fruits has a lot of sugar and that might be preventing you from losing fat. So keep it to a minimal.
3. Protein Intake
Everyone has different speed of losing weight and it all depends on two points – Your Metabolism and the amount of lean muscle mass on your body. So the more lean muscle mass you have on your body the more calories it takes for your body to just maintain that muscle mass.
But to build any form of lean muscle mass your diet needs to centre around protein so you need to make sure that you take good amount of protein in your meals.
Rule: Training + Protein = Muscle = Fat Burn.
The biggest issue with India is that we jump at marketing gimmicks. We try looking for short cute. “5 quick ways to burn belly fat”. “Eat this to get rid of your stubborn belly fat” or “Buy this machine for a flat stomach”.
People from the fitness industry KNOW how badly Indians want to get rid of their round bellies. The industry is capitalizing on that and constantly trying to fool the average person. That’s what I want to break with this article. This is the ground truth and the absolute final solution to you “belly fat” problems.
Remember, fat loss is a slow process. It will take some time but definitely give you the result when you always follow the basics.
Thanks for reading it.
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