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Lose That Deep Down Belly Fat in Two Simple Steps
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No one has to tell you that the vast majority of people in this day and age are overweight. Although the CDC has all kinds of statistics that will tell you just how fat the world is becoming, if you live in any of the Westernized countries (such as Australia and the US) all you have to do is sit down in a public place and watch people walk by.
If you have been thinking of losing weight because you are self-conscious about your belly, if you just want to live a healthier life, or perhaps you have been trying to lose weight but you are frustrated because although the scale is going down, your belly doesn’t seem to be heading in the same direction, you are not alone. Losing belly fat is perhaps one of the hardest places to lose weight and inches. However, there are things you can do to encourage your body to give it up
First off, if you are reading this article thinking that we are going to suggest a magic pill or program, that is not going to happen. There is no magic pill or drink that will “melt” off belly fat. All those ab-rollers, ab-belts, or ab-rockers you see advertised on television– the ones that are supposed to give you those six pack abs– they don’t work. They will exercise the abdominal muscles, that’s true, but they aren’t going to magically melt belly fat. You can’t spot exercise that belly fat.
In fact, let’s talk about belly fat for a minute. There are two kinds. Both are unattractive, but one type in particular is more than just unsightly, it’s deadly.
The first type of belly fat is what covers up those six pack abdominal muscles. It lies directly beneath the skin and on top of the abdominal muscles. This is a very soft type of fat that is called subcutaneous fat.
The second type of fat is the kind that lies deeper in the abdomen, underneath your abdominal muscles. It surrounds your organs and it is called visceral fat. This is the fat that is so very dangerous to your health. This type of fat gives many men that “beer belly” appearance, where their tummies seem to stick out as if they were pregnant. This fat is hard, however, and you can tell the difference by pressing on their belly. If it’s soft and mushy, like a pillow, it’s subcutaneous fat. It it’s hard, really hard, like a piece of lard, it’s most likely visceral fat.
Although both types of fat are a serious health problem, visceral fat is far more dangerous. Visceral fat is more dangerous because it releases inflammatory molecules into your body on a consistent, on-going basis. This will lead to heart disease, diabetes, stoke, sleep apnea, and other types of degenerative diseases, as well as an increased risk of certain types of cancer.
One of the reasons some people seem to accumulate more visceral fat than other people seems to be a high carb diet that leads to insulin resistance over time. Some studies suggest that a high fructose corn syrup intake is also to blame for visceral fat. Read also about habits that cause belly fat.
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Want to know how to get rid of visceral fat? There are really two simple steps. Let’s spell it out so that you can have that flat belly with six pack abs most people find so attractive.
1. HIT Exercise
It’s important to note that just any old exercise program will not do the trick. Although exercise will help you to lose weight and belly fat, it takes a certain type of exercise to target that visceral fat. You will see a lot of people doing the same old cardio with a few little dancing steps, or doing endless sit-ups and crunches, trying to ditch that belly, only to become frustrated and give up after months of hard work with very little results. Low intensity training won’t do the trick either.
The exercise that will get rid of that visceral belly fat is called High Intensity Interval Training, along with full body resistance training. You will sometimes see this type of exercise called Burst Training. HIT exercise will really push your body into becoming a virtual fat burning machine. What it involves is giving between 90 to 100 percent of your effort for about 30 seconds, and then slowing things back down to low impact for one or two minutes, then jumping back into the highest intensity possible.
For example, let’s say that you are walking on the treadmill. After warming up, you would walk for 1 or 2 minutes at a slower speed, perhaps 3 miles an hour. Then you start running, as fast as you can, for between 30 seconds to one minute, then go back to walking for a minute or two. You repeat this cycle 4 or 6 times, at least 3 days per week. This will get you the results you are looking for. That ugly belly fat will literally seem to melt off of you. You should also do weight training the other two days per week, to help build those muscles up as well, which will also burn more fat each day.
There is another part to this. Keep reading for step 2.
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2. Burn Fat by Eating Real Food
Eating real food is one of the best things you can do for your health. Whole, natural food is a vital component to optimal health and longevity. When we talk about whole food, or real food, we are talking about the natural foods that come from the earth. Not foods that are made in a factory, not foods that have been processed or altered; we mean things such as raw, organic fruits, vegetables, beans, legumes, free range eggs and meat, fish, nuts, and seeds.
You need to place your focus on eating real foods from nature, not junk foods like potato chips, candy, cookies, pork rinds, fast foods, or chocolate covered deep fried ice cream. Eat a mainly plant based diet with plenty of raw or lightly steamed vegetables and healthy fats from raw seeds, nuts, coconut oil, and avocados. These are the foods that give your body real nutrition that it can use. Not only will you see the difference on your stomach, you will certainly feel the difference.
Be certain that you avoid all forms of sugar, and avoid carbs as much as possible (read how to stop carbs cravings). Also, if you can stand the heat, consider adding hot peppers, such as cayenne, to your diet. Hot peppers increase your metabolism, make your sweat, and increase your heart rate, all of which will help you burn more fat naturally. Chili peppers also reduce inflammation in the body. If you are unaccustomed to eating peppers, start off slowly!
SEE ALSO: Secret Of Healthy Life Infographic
It doesn’t matter how much weight you want to lose, how old you are, or how long you have been overweight, you can lose the weight you want and make the changes that are necessary to have the healthy lifestyle you want, along with those sexy abs you’ve envied for so long! You can do it! The longest journey must begin with a single step, so take that forward step today. Get moving, eat whole foods, and live the healthiest life possible!
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