We all want to be fit, slim and have the perfect physical form. And almost all of us dreamed about a beautiful trained body and incredibly amazing tummy area with defined abs. So if you still dream about this, but don’t have enough time, willpower or just not pretty sure in your powers, now it’s a high time for you to do the first step and let your dream come true.
In this article, you will find 10 practical tips which will help you become fit and get rid of belly fat.
1. Determine your body type
The first and one of the most important thing that you should do is to identify your body type. This will help you to choose the appropriate diet, the right kind of training and suitable complex of physical exercises. This also will help you to be realistic in your expectations of your future results and wins in your war with belly fat.
There are 3 body types:
Ectomorph. These people have a fast and efficient metabolism. They are either very skinny by nature, lightly muscled and have low levels of body fat. That is why they can slim down very quickly just following low-calorie diets or with the help of small physical activity. And one more thing: for an ectomorph, it is tough to gain muscles.
Mesomorph is by nature very strong and muscled. They are lean and have a little amount of fat which are evenly distributed. For this type of people, it is very easy to lose fat and gain muscle mass.
Endomorph. People with this kind of body have a slow metabolism, and as a result, they tend to be overweight. For these people, it is tough to lose weight and not to gain it again.
2. Two main types of belly fat
Don’t forget that there are 2 types of belly fat: visceral and subcutaneous. The visceral fat is stored deep inside, behind your abdominal muscles. So you can get rid of it only with the help of full-body training programs. The other type of fat is stored under your skin. You can see it, grab and even measure the amount of your future work. This fat can be eliminated with the help of complex abdominal crunch exercises.
Another thing you should take into account is your age. First of all, your physical load must be appropriate to your age and physical conditions. Otherwise, this can cause serious health problems. Second, you shouldn’t forget about inevitable changes because of aging. As years go by, your muscle mass tends to decrease and your body fat on the contrary increases. So, a few extra pounds gained after you’re 40 is quite normal.
4. Manage your stress
Try to control your stress because it increases the level of cortisol in your body. And the latter helps your body to store extra fat, especially in the midsection. Stress also can arouse your appetite and make you eat more. Meditation can help you fight and eliminate stress.
5. Reduce calorie and sugar intake
Another very effective way of losing overall weight is to reduce your calorie intake. You can do this in two different ways:
– by reducing the sizes of food portions;
– by eating food with a lower amount of calorie.
You also shouldn’t eat too much sugar, because it increases the level of insulin in your body. And this hormone stores energy in fat cells.
6. Sleep at least 7 hours
Mind that absence of sleep can be a significant stress on your body. And as we already knew, stress increases the level of cortisol. Insufficient amount of sleep can also increase your appetite. This happens because of reduClevel of hormones such as leptin and ghrelin, which both play important roles in controlling your hunger.
7. No smoking and alcohol
Of course, it is very hard to stop smoking, but you should do this if you are a smoker. First, this will save your health and second, it will help you to lose fat from the belly area because nicotine impedes such losses.
Be aware of drinking too much alcohol. It can elevate the level of cortisol. But small amounts of wine, on the contrary, can protect you from belly fat.
To get not only amazing tummy area but also become fit, you should start with the full-body strength-training program. This will remove fat from your muscles and help you to minimize loss of muscle mass. Also, you should try exercising at high intensity because it will boost your metabolism up to 2 days after your training. Another very effective way of losing belly fat is boxing.
This sport will help you to train your core and abs muscles. Your abs muscles can also be formed by different types of abdominal crunches, such as stability ball, vertical leg, captain’s chair, plank and long arm crunch. And of course, don’t forget about jogging, swimming and bicycling.
9. Good recovery and relax
Insufficient recovery and absence of appropriate relax can exhaust your body and provoke stress reaction. This will lead to increasing the level of cortisol and will eliminate your efforts because of new stores of extra fat in the tummy area.
10. Drink water
Don’t forget to drink a sufficient amount of water (at least 8 glasses a day). This will prevent you from dehydration and also will help you to lose your fat faster.
So follow these steps and master your body. But don’t forget that the process of losing weight must not be seasonal. You should exercise regularly. This way you will never have problems such as obesity, overweight and poor physical condition.