A common misconception among those who are unsure how to lose belly fat (and fat from other regions) is that it can be depleted from a single area (such as the stomach) by doing targeted fat loss exercises for just one area (such as crunches).


What many people with preconceived notions of losing belly fat and toning the midsection don’t understand is that exercises that target only one region of the body such as crunches for your midsections or even lunges for you legs will only strengthen and increase the underlying muscle of this area. It will NOT help you to lose the excess belly fat in that region.

This leads us to the next question you probably have...

What is the Best Exercise to Lose Belly Fat?

Well we understand now that body fat cannot be spot-targeted by doing isolation exercises such as squats, abdominal crunches and so on. Fat can only be taken off proportionally around out body.

For example, if a person puts on (or sheds) 20 pounds of Fat, it may be deposited (or lost) primarily in the hips rather than the arms depending on where on the person’s highest level of body fat resides. 

In order to decrease the fat in a certain area of the body an entirely different approach must be taken. One you probably have done many times before but maybe not in the most effective way.

This is of course plain and simple working out on a regular basis every week with a suitable diet.

Best Workout to Lose Belly Fat

Workouts vary greatly from goal to goal. For example, a power lifting workout where you're pounding out heavy weights in the gym would have no place in a workout routine to lose belly fat simply because the power lifter is trying to lift the heaviest weights possible and the individual trying to lose belly fat is trying to burn body fat.

The same can be said for someone who attempting to lose weight. A workout program to lose weight is NOT the same as a routine to lose belly fat. Targeting belly fat is more about reducing your body fat percentage whereas losing weight is simply seeing the numbers on the scales go down!

A workout routine to lose belly fat should build and support your lean muscle mass while also burning a lot of calories. Weight loss routines are often soley about burning calories with often disregard for supporting muscle mass. For example, running and walking for long durations.

Here a typical workout that both build lean muscle mass and burns calories:

Circuit Training Routine for Losing Belly Fat

3 Day per Week Whole Body Toning
Basic Routine - Workout to be completed 3 times per week. Duration 35mins. Rest & Recovery - Take a day rest from the full body workout plan i.e complete it monday, Wednesday and Friday, NOT Monday, Tuesday, Thursday.  Intensity - Carry-out the exercises fast while focusing on good form.
Circuit Training Workout Exercise                                                               Reps  Star Jumps                                                          18reps Pushups                                                              12reps Burpees                                                               8reps     Crunches                                                             20reps 20 meters sprints                                                 8reps Squat Press                                                         12reps
Points to Note Change program after 8-10 weeks to ensure the muscles of the body continue to grow and do not become stagnant from the same old workout routine. Take 2min rest after completing the workout right through with no rests. Do the workout for as many times as it takes to fill 35mins

Diets Secrets to Get Rid of Belly Fat

Lowering belly fat doesn’t need to be difficult. I know you’ve often heard this before from various sources be it on TV, the papers and so on. However, this time it is coming from an impartial voice who isn’t trying to sell you anything and who doesn’t make money from believing what I say. So believe me losing belly fat is very simple.

It doesn’t require you eating celery sticks for every meal and it doesn’t involve you exercising at a specific heart rate for a specific length of time.

If you have ever been to France and witness the Parisian (person born and raised in Paris) women you’ll always notice that they have remarkably slender and elegant figures.

What amazes me the about Parisian women is that they eat extremely rich and what would be considered–in Health and Fitness circles- unhealthy food.

However, despite the croissants, the white bread, the wine, and the chocolate and so on they still manage to maintain their stick-thin figures. Okay not ALL but most! Nevertheless it still begs the questions, what is there secret?

It’s simple really; they just have small portions of all these foods. Instead of eating a whole cheesecake they would only have a slither instead of polishing off a half a bottle of red wine they would only take a few sips.

This all makes sense as they always eat just below their daily requirement of calories. Most of us though always eat over our Calorie intake which results in gaining surplus body fat.

My advice to you for easy Belly Fat Reduction is to get into the habit of eating smaller portions. Eat what you want just more slowly, in smaller doses and less frequently like the Parisians way!

Ideal body fat percentage

The majority of health professionals would agree that under 20% for men and 25% women is an acceptable level. Anymore and the individual is considered overweight.

While being a few percent overweight is not detrimental to a persons health, the real concern arise when one extends their body fat levels into the 30 to 40% ranges. This level, regarded as obesity, can cause numerous, potentially serious, health defects with the individual.

How to Measure your Fat Loss Results

As I’m sure you may already know the best way to achieve your goal is abide by the S.M.A.R.T objective setting mnemonic. That means it should be Specific Measurable Attainable, Relevant and Time-bound.

So maybe you want to drop 3% body fat in 4 weeks. Great! You have adhered to everything in the S.M.A.R.T principles except Measurable one. In order to track your results you have to measure your body fat levels every week.

This is whether body fat callipers can come in handy. By taking your body fat measurements every week you can establish how close you are to achieving you goals.

The skin fold is a procedure to establish body fat. It is taken using an instrument called a callipers. These callipers should be available at your gym or any good fitness store at roughly $10 - $50.

Ten measurements are recorded around the body in mm using the callipers.




Note:

All measurement should be made on one of the body

Calliper should be squeezed and held for 2 seconds with equal pressure at all points of the body

Undertake the Skin fold test in the morning

Skin Fold Calipler’s Results