Learn how to lose belly fat fast and keep it off with Physiotherapist Michelle & Dietician D’Arcy.
This simple guide to eating, drinking alcohol and the best way to exercise to burn belly fat is practical and easy to incorporate into your regular routine without feeling hungry or deprived.
Michelle also busts some common myths about how to lose belly fat.
Visit Michelle https://www.pelvicexercises.com.au Here's the best way to lose belly fat fast: *Dietician D’Arcy guides you through easy eating and drinking strategies for weight loss *Physiotherapist Michelle shares the best (scientifically proven) way to lose belly fat with exercise.
What is Belly Fat (Visceral Fat) Belly fat is also called abdominal or visceral fat.
Abdominal fat is stomach fat that sits around the abdominal organs inside your belly.
Belly fat gives the appearance of having a beer belly.
Belly fat or visceral fat is the most harmful type of fat for general health.
It’s suspected that toxic by-products of belly fat go directly to the abdominal organs making this type of fat a major risk for heart disease and organ damage.
Myths About How to Lose Belly Fat Myth 1 Abdominal exercises will shift belly fat Abdominal exercises will NOT help you lose abdominal fat, this approach wastes your time and effort.
Myth 2 You must stop drinking alcohol to lose belly fat You can enjoy a glass of wine and still lose belly fat.
Myth 3 Steady state exercise will lose belly fat regardless of diet A large amount of steady state exercise is required to lose weight if you over eat e.g.
1 packet of Chilli doritos (180g) has 894 calories.
The average adult male needs to do an additional 1.5 hrs running or 3 hrs walking to burn off this calorie excess.
Dietician Strategies for How to Lose Belly Fat Without Strict Dieting Eat to incur an energy deficit.
This is the best way to burn belly fat.
1.
Eat a mediterranean diet rich in plant based foods 2.
Reduce your intake of red meat (2 serves/week) the size of the palm of your hand.
Choose fish or chicken instead.
3.
If you drink alcohol, drink in moderation - choose low cal beer, low joule mixers e.g.
soda or tonic water with spirits 4.
Intermittent fasting is a great way to lose belly fat.
If intermittent fasting suits you, then you may like to incorporate this into your lifestyle, even if you can skip 1 - 2 meals/week.
B.
Physiotherapy Exercise Guide for How to Burn Belly Fat 1.
Hi Lo intensity exercise or interval bike sprinting is the best way to burn belly fat.
Doing a total of 1 hour/week i.e.
3x 20 min sessions is more effective than 40 mins of daily steady state exercise.
Proven Hi Lo guide to lose belly fat: * 5 mins steady stationary bike warm up * 15 mins continuous alternating 8 second sprint and 12 second moderate speed intervals * 3 alternate days/week.
(Heydari et al 2012).
Research has shown interval training using this guide resulted in 17% loss of abdominal fat in 3 months in overweight males who continued eating their regular food intake.
Hi Lo interval exercise increases fat burning after exercise and decreases appetite (Heydari et al 2012).
2.
Combine weights and cardio to optimise belly fat loss.
Aim for 2-3 weights sessions on alternating days and 5 sessions of moderate intensity exercise OR 3 sessions of Hi Lo interval sprinting/week.
3.
Vary your training by mixing up your cardio exercises.
Doing the same exercise routine day in and day out is less effective than varying your exercise routine.
4.
Choose exercises that use your large leg and back muscles e.g.
cycling, rowing, jogging and elliptical help incur an energy deficit.
5.
Do weights (strength training) prior to cardiovascular training to mobilise and lose fat.
#Howtolosebellyfat #howtoburnbellyfat #howtolosestomachfat Reference M.
Heydari et al (2012) “The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males,” Journal of Obesity, vol.
2012, Article ID 480467, 8 pages.
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