To Evolution

If you want to lose abdominal fat forever, this 5 step formula is all you need

    Abdulaziz Sobh
    By Abdulaziz Sobh

    Categories: Beauty & Fitness, Health


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    It seems that abdominal fat has such a strong point of support that no matter what we do, it will not disappear. We feel that we have tried everything, and nothing works. "I thought he had tried everything, but what I discovered was that he had not even scratched the surface," says Susan Niebergall, personal trainer and strength coach.

    She continues: "I would like to be able to have a magical series of specific exercises to make you melt everything, but the reality is that it does not exist, it is not going to do it". So, what will that fat burn? The formula for burning belly fat is the same formula for fat loss in general, so follow these six steps and you will see the results.

    Set the calorie deficit
    Set your calorie range by multiplying your body weight by 10 to 12. Your caloric intake should be located somewhere within these numbers. Finding an adequate calorie deficiency will take a bit of trial and error, so monitor your caloric intake for two or three weeks, and if you do not see a change, decrease by five percent. Control your calories by measuring your food and using an application like My Fitness Pal for accuracy is the key.

    Protein and vegetables
    Concentrate on proteins and lean vegetables at each meal. Protein increases muscles and quenches hunger, and vegetables add volume to meals without tons of calories and also offer fiber to keep you full longer.

    For protein, you need about .8 to 1.8 grams per pound of body weight, depending on how active you are. A good rule of thumb is to target 20 to 30 grams of protein per meal, such as salmon, skinless chicken, tofu, protein powder, herbal or eggs.

    For vegetables, vegetables such as kale and spinach, broccoli, cauliflower, peppers, mushrooms, and zucchini are delicious and healthy options. Limiting sugar and processed carbohydrates and prioritizing your nutrition with a focus on proteins and vegetables is essential.

    Power train
    "Women should get up four times a week if possible," suggests Jillian Michaels. "Train each muscle twice a week with two rest days between training days." This type of workouts will create muscle and burn fat to help you be thin. Do not be afraid to challenge yourself, and get up heavy!

    Cardio
    While cardiovascular exercise should not be your main focus, it is a great addition to your strength training workouts. Ad a little cardio you like and choose high-intensity interval workouts. Here is a great HIIT training to lose abdominal fat.

    Consistency, not perfection
    Stay constant over time both with your calorie consumption and with your workouts. You can not expect to see results if you make the effort half the time.

    Patience
    You did not gain abdominal fat during the night, so do not expect your belly to disappear overnight either. Susan says: "This is the most difficult, fat loss takes time, just keep going." Follow the other five tips, be patient, do not give up, and you will see results.