One of the biggest concerns of overweight people is having a belly fat and how to remove this stubborn fat effectively. Belly fat is indeed unsightly and for some people it hinders their social activity for fear of ridicule and shame. They are unable to show up in bikinis or wear flattering clothes and this will affect their self-esteem. Firstly you must remember to not stress out about these things because when you are stressed there is a tendency of becoming a victim of Metabolic Syndrome, a problem related to binge eating that gives rise to not just obesity problem but other health problems as well. The stress hormone causes excessive body fat to accumulate around the waist and tummy. Key factor that causes excess stomach fat is basically still due to improper diet and lack of exercise. The fat that sits around our middle is called abdominal fat, also known as visceral fat and the more we have abdominal fat, the higher the risk of diseases related to insulin resistance, cardiovascular disease and others. This is because Visceral fat sits deeper in the body than the other type of fat called subcutaneous fat, which is located just under the skin.
According to research, a modest exercise program which is equivalent to a 30-minute brisk walking for 6 times a week can prevent visceral fat to accumulate. There are however two of the best exercises to help lose belly fat and these are the bicycle maneuver and the captain's chair. 1) Bicycle Maneuver Lie down with your lower back pressed into the floor and your hands clasped lightly behind your head. Then you bend your knees to about a 45-degree angle from the floor. Lift your shoulders off the floor, and bring your left knee to your right elbow simultaneously, while straightening your right leg. Using a bicycle-pedaling motion, straighten your left knee, bring the right knee in toward the left elbow. Then you extend your legs out only as far as is comfortable without arching your back. Continue alternating, keeping the movement slow and controlled. 2) Captain's Chair If you do this at home, sit up straight in a firm, armless chair. Grab the chair's edges just in front of your hips. While supporting yourself with your hands, slowly draw your knees up toward your chest, keeping your lower back pressed against the chair. Hold, then slowly lower. If you are at the gym, use a captain's chair, stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad. Start by holding your body up and letting your legs dangle below. Tilt your pelvis forward, and slowly bring your knees toward your chest. Lower your legs only until they form a 90-degree angle with the floor, before lifting them again. Keep the motion of raising and lowering your legs very controlled. There are of course other ways to lose belly fat but these two exercises have been researched to yield effective results. So if you are anxious to lose your belly fat you can try these first.
want to introduce you to 3 workouts you can do at home for free, or with very little financial investment, and gain all the fat loss benefits that come with high intensity exercising.
1.)Pilates: I think a very overlooked exercise to lose belly fat is pilates. Why? Because it doesn't appear to be very high impact. It seems more like stretching then getting in a good work out. To anyone who thinks that, I can only presume you've never spent time doing a pilates workout.
The easiest way to get started with pilates is to purchase a low cost mat and a dvd workout from a local sports store, or even some book stores are carrying them now. There are services online that offer pilates workouts, how ever I haven't had a lot of luck with trying to workout with a video on my laptop. The dvd's have worked best for me.
2.)Yoga: I'm sure some people are thinking the same thing about yoga as pilates. It's not high impact, it's relaxing and almost like meditating isn't it? Again I say that those of you who don't think yoga qualifies under the exercises to lose belly fat category hasn't spent much time doing it.
Yes yoga is somewhat relaxing, and in it's native country used as meditation. How ever the stretching and movements associated with yoga are intense. Especially when you're first starting out, you won't believe the workout 20-30 minutes of yoga a day can give you.
Similar to pilates there's a low cost startup here, purchase a mat, and possibly a set of yoga bricks (if you shop around you might be able to find a beginners kit with a dvd, mat and bricks in one). Instructional dvds are
best, as you can watch them then imitate them. Because yoga is becoming a trendy thing in most urban centers classes are becoming quite expensive, so I'd suggest starting on your own first.
3.) Walking: That's right good old fashioned walking. How ever there are a couple of points I'll stress about walking. First don't just go for a neighborly walk. Go out with the intention of walking at a pace where
you're breathing heavy enough that it's difficult to carry on a conversation. This won't be the same speed for everyone so don't feel bad if a friend, spouse, or partner walks a bit quicker then you do. We should work up to a faster speed.
The second thing is Make sure you walk far enough. Try to walk for 30 minutes a day. In order to ensure your losing belly fat as a benefit of your walking you need to get the heart pumping and your cardiovascular system going that much.
The cost associated with walking is none, well of course a good pair of running sneakers should be worn. How ever the space to walk is free so walk as much and as often as you want and can.
So there you have it three examples of exercises that will lose bely fat for you with a low or zero startup cost. I urge you to try a couple of these, probably the best is to combine either yoga or pilates with walking. Inter
change which days you do what, and keep it up. Combine these exercises with a focused and balanced diet aimed at weight loss and things will start to happen sooner then you might think.
Both Shafir Ahmad & D Fraser are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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