Aerobic activity also known as cardio, is the best
exercise to lose weight and belly fat because it gets your heart beating faster
than normal, causing you to breathe harder, lose fat and increase the amount of
oxygen delivered to the muscles. Aerobic exercise will also decrease the risk
of cardiovascular disease, diabetes and other cancers. An adult should perform
at least 75 minutes of vigorous aerobic activity every week to benefit from the
effects of cardio.
A great way to begin your cardio routine is to try
an indoor cycling class. This is a safe, low-impact form of cardio that’s easy
on the knees. If you begin working out on a cycling bike, and your working
hard, really sweating, remember to add electrolytes to your water or eat a
banana which contains potassium. You can burn an average of 600-800 calories in
a single 45 minute cycling class.
Determination
and Energy to Lose Belly Fat
When it comes to losing weight and reducing belly
fat you must be determined and know your worth. Make a realistic goal that you
can achieve and visualize your success. Give yourself good compliments everyday
to stay motivated. Energy is very important and it comes from being positive in
your life. Eat three balanced meals and drink plenty of water to stay energized
throughout the day.
Flexibility
Maintaining flexibility, especially as you get
older, is very important for your overall health, increasing the range of
motion throughout your joints. Learn these easy stretches to improve your
flexibility:
· Lace
your fingers together and stretch them towards the sky slowly, palms up, while
inhaling and exhaling.
· Stretch
your hamstrings while on an indoor stationary bike by slightly bending both
legs and leaning over the handlebars.
Repeat each stretch 3 to 4 times, holding each for
about 30 seconds a piece.
Stretching cold muscles can damage them so make sure
you warm up for five to ten minutes.
Hot
Tea
When you drink hot tea 20 minutes before your meal
you can control your portions and consume fewer calories. A German study found
that Chinese white tea reduces growth of new fats cells and breaks down fat
contained in existing cells. Do not make your tea a latte, because the proteins
in cow milk neutralize the tea’s fat fighting ability and its cholesterol
blocking properties.
Ice
Water
Drinking cold ice water can help reduce calories
because the body uses energy to heat up the water to obtain proper hydration.
Metabolically, heating water burns calories. You can burn an average of 50 to
100 calories per day by drinking 4 to 8 cups of ice water. Another German study
found that drinking about 2 extra glasses of water daily can boost your
metabolism by 30 percent.
Jumping
Jack and Jims
Jumping jacks are among the best forms of calisthenics
– repetitive movements that use your own body to build strength. Jumping Jims
can target your oblique muscles.
Lactic
Acid
Lactic acid occurs when you work out really hard and
when you enter into your anaerobic zone; you no longer have enough oxygen to
create energy. Little energy factors in your brain cells, mitochondria, burn
carbohydrates. When they do that without oxygen, the by-product is lactic acid
which builds up in your muscles. This is the reason why you get that burn when
you are working out hard but the lactic acid is flushed out of your system
within an hour.
Nutrition
Consuming the correct amounts and types of nutrition
is the key to weight loss. I usually eat whole grains, fish and lean white meats
to boost my metabolism and help me burn calories. Six small meals a day keeps
your metabolism going throughout the day to help you burn fat.
Family
Fitness
Working out as a family or participating in team
sports can be fun and motivational instead of watching T.V at home all day. Sixty
minutes of exercise each day can help lose weight, build stronger bones, build
muscle, help your kids sleep better and reduce stress at school.
Zero
Excuses!
When it comes to weight loss or losing belly fat,
you must put all those excuses to the side and take action.
Start off by
walking with a friend and make small changes to your diet today and become a
healthier person tomorrow.
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