The good news is that losing a significant amount of abdominal fat in 2 weeks is a realistic goal. That ugly abdominal fat is much less stubborn fat that clings to the hips, buttocks and thighs. In fact, the abdominal area is usually the first reserve of fat in your body that decreases each time you embark on a weight loss journey. While the caloric deficit created by any general exercise and diet program will inevitably lead to a smaller waist, there are specific strategies you can implement to speed along the process.
The truth about exercise and abdominal fat loss
The idea that performing hundreds of crunches is an effective way to lose abdominal fat is a myth. While strengthening the abdominal muscles is an important part of any well balanced exercise program, cardio only melts the fat layer that covers even the best tone, and the key to burn the abdominal fat is the type of cardio you do . Do not waste your time with long sessions of steady state cardio actually increase the production of cortisol, a hormone responsible for fat storage in the abdominal area. To get on the fast track to losing abdominal fat , your cardio program must be an aggressive one that includes high intensity intervals. The high intensity training interval training (HIIT, for its acronym in English) increases the production of growth hormone and the hormone-sensitive lipase (HSL), which help to release fat from fat cells. Widely published in the journal “Medicine & Science in Sports & Exercise”, Dr. I. Tabata and his team of researchers found that the incorporation of this type of cardiovascular training leads to rapid improvements in your VO2 max, which is a measure of aerobic capacity and your metabolic rate back. These improvements lead to increased fat oxidation throughout the body, which means that your body will be more efficient in the use of fat, especially the abdominal, as a source of energy during exercise, instead of the precious muscle. Furthermore, HIIT will continue to burn calories at a higher rate after completing your training. The same effect is not achieved with steady state cardio moderate or low intensity.
Interval Training High intensity fat loss
The training of high-intensity interval consists of several cycles in which increase your heart rate to near maximum over a very short period of time and then you recover for a long period of total rest or minimal effort. To reap the benefits of HIIT burns fat, heated at a leisurely pace on a treadmill for 4-5 minutes and then switches to an extreme effort to increase the speed or quality of the treadmill for 20-30 seconds. Again easy effort or rest for 4 minutes or for as long it takes you to recover. You know you have recovered when you can talk without gasping for air. The number of cycles that completion will be determined by your level of fitness, however you try to complete your workout within 20-30 minutes. As you progress, you’ll be able to add high intensity intervals decreasing the length of rest periods. You can incorporate this type of training with any activity you like: run outside, jump on the elliptical machine or recumbent bike or grab a jump rope. Mix it up to keep it fresh.
Nutritional strategies to lose belly fat quickly
Follow a diet low in calories is the most important step in the loss of total body fat, which will result in a loss of inches around the midsection. However, there is growing evidence suggesting that you can manipulate your extra nutrition to accelerate the loss of abdominal fat . Besides replacing the food highly processed for fiber-rich fruits and vegetables, you might want to increase your daily intake of low-fat dairy products or fat, preferably organic. Michael Zemel, Ph.D., principal investigator of a study published in the “American Journal of Clinical Nutrition” found that subjects who increased their calcium intake to 1100 mg per day lost about 1 1/2 inches (3, 80 cm) more around its waist than those who did not, even though both groups followed the same low calorie diet. The naturally occurring bacteria found in dairy products like yogurt can also help in losing belly fat . A very low-fat diet is not the best way to lose belly fat. In fact, eating the right kind of marvelous body fat can help to burn abdominal fat . Instead of consuming saturated and trans fats found in candy, packaged snacks and marbled cuts of red meat, opt for a heart-healthy monounsaturated and polyunsaturated, and omega-3 fatty acids. All these have also shown to help in losing belly fat. Rich sources of these heart-healthy fats include cold water fish, olive oil, canola oil, almonds, walnuts, avocado and black chocolate. If you can not get enough of these in your daily diet, consider supplementing with an omega-3 reputable. The objective is to consume 1200 mg per day. Finally, drink up to 5 cups of green tea a day. Recent studies at the University of Maryland Medical Center suggests that certain compounds in green tea such as catechins, in combination with caffeine can train the body to use the abdominal fat as fuel. Drinking green tea before a workout will also help you work longer and harder, leading to increased caloric deficit, which ultimately will result in a loss of abdominal fat faster.
Reduces stress to lose belly fat
As mentioned, cortisol is a hormone naturally produced by the body in response to stress. Cortisol is, in part, responsible for the superhuman strength to suddenly have access when you face a life or death situation. However, even the everyday stresses of modern life can lead to a high level of constant cortisol promotes fat storage in the abdominal area. Take an active role in combating daily stress by exercising rigor and participating in exercises mind / body, like yoga. Try meditation or any activity that makes you laugh. Finally, make sure you get 7-9 hours of sleep at night because the lack of normal sleep is associated with elevated cortisol levels.