Best way to lose abdominal weight | Best way to lose stomach fat

Best way to lose abdominal weight, Best way to lose stomach fat, Best way to lose weight :
Best way to lose stomach

It won't surprise you to learn that the best way to lose abdominal fat is to eat right and exercise regularly.

And there's a growing body of research to show that the fastest way to burn off the fat from your belly is with a combination of weight training and aerobic exercise.

A good example comes from research published in the International Journal of Sport Nutrition and Exercise Metabolism [4].

For the study, researchers compared the effectiveness of two exercise and diet programs. Subjects taking part in the study were assigned to one of two groups.

* Group one followed a diet based on the traditional food guide pyramid (50-55% carbohydrate; 15-20% protein; less than 30% fat).

* They also did cardiovascular exercise 4-6 days per week at 50-75% of their maximal heart rate. Each workout lasted 30-60 minutes. * Group two followed a diet that was higher in protein and lower in carbohydrate and fat.
* Their exercise program consisted of alternating days of resistance and cardiovascular interval training six days per week.

Body composition was assessed by dual x-ray absorptiometry (DEXA) before and after the 12-week training program.

DEXA is an extremely accurate way to measure changes in body fat and best way to lose weight. It’s far more reliable than the skin fold calipers or body fat scales often used in health clubs.

Subjects in group two (remember, these were the people who lifted weights, did more intense cardio, and ate more protein) lost more fat overall (-20.6%) than the normal group (-10.1%). They also gained 2 pounds of muscle (0.9 kilograms) while the cardio-only group, not surprisingly, lost muscle.

More interesting still, abdominal fat dropped by 26% in group two, but by just 13.5% in group one. In other words, subjects in group two lost almost twice as much belly fat as those in group one.

You can see the results in the graph below.

Now, I should point out that this wasn't the perfect study. For one, although the subjects were told to record what they ate, there's no way of knowing how accurate these records were. In other words, this was not a study where the diet was tightly controlled by the researchers.

Unfortunately, self-reported food intake is a notoriously inaccurate way to measure calorie intake. Some studies show that people underestimate their calorie intake by up to 50% [3]. Which means that someone who says they are eating 1000 calories per day may really be eating 2000 calories.

It's also worth nothing that subjects taking part in this study exercised for up to six days per week. Don't worry if you don't have time for all this exercise. With the right program, four days a week is plenty.

Best way to lose abdominal weight

Developing a lean, flat stomach takes time and patience, especially when it comes to those last few pounds in those hard to lose places.

The lower abdominal fat and "love handles" can be two of the most stubborn and exercise-resistant areas from which to lose abdominal fat. Some people slave away day in and day out on the latest new-fangled abdominal fat device or do countless sit ups, side bends, and leg raises every day, all to no avail.

There is only one way to lose fat in the so-called "stubborn areas," and that is with the correct co ambination of proper diet, aerobic exercise, abdominal training, and weight training.

The first thing you need to realize is that it is impossible to "spot reduce" fat from one specific part of the body. Fat loss occurs systemically, meaning that you can’t control where the fat comes from. When you burn fat for energy, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off.

The reason everyone has those "stubborn" spots is because each of us is born with a genetic pattern of fat storage, just as we inherit hair color, eye color, and other physical traits. In women, the stubborn areas tend to be hips, thighs, and the waist. In men, the troublesome areas are usually the lower abs and the "love handles."

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