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Exercise To Burn Belly Fat




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Safe Weight Loss

from:

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

What is necessary for safe weight loss?

A calorie deficit must be created through exercise and a small calorie reduction. This means more energy goes out than comes in. If it were only so simple!

Problem #1

Appetite seems to increase with activity level (therefore cancels out energy expended), this may not always happen.

Problem #2

The body will attempt to conserve weight during times of increased activity and reduced calorie intake (body becomes more efficient with energy).

Problem #3

Scales do not tell how much of the body weight is muscle, fat, OR water.

Problem #4

We all know someone who eats a lot (and eats a lot of "forbidden foods") BUT does not seem to gain a pound, while others eat very little and still have difficulty in altering their body composition.

Tip #1

You must use weight training to build muscle mass and increase metabolism and you must exercise consistently. The energy expenditure will help develop a negative caloric balance.

Tip #2

Base your success on how you feel, how your clothes fit, and how well you perform in your sport/activity, NOT on how the scale reads.

Tip #3

Do not starve yourself. The body may shut down its metabolism and it becomes extremely efficient in saving/storing energy. Eat nutritious meals spaced evenly throughout the day to maintain the metabolism and provide energy for exercise. Reduce any unnecessary food intake.

Tip #4

Remember you are trying to eat fewer calories then are needed to maintain weight. Aim to reduce the calories by a maximum of 20% (i.e. 200-400 per day), BUT/ never go lower than 1500 total daily calories. Reducing the amount of fat in your diet greatly helps in reaching a calorie deficit (because each gram of fat has 9 calories).

Tip #5

Do NOT eat "fat-free" foods in excess. Remember the aim is a calorie deficit! There are no magic OR forbidden foods. Some are better than others BUT very few items need to be fully excluded from a diet. Allow yourself at least the occasional treat.

Tip #6

Choose water as your low-calorie fluid source, unless you need the nutrients that are provided by a glass of milk OR juice.

Be honest #1

Do you really need to lose weight? Losing weight often involves certain sacrifices, so determine if it is really necessary for health or performance and then make full commitment to the goal.

Be honest #2

Can you decrease your food intake without your health suffering? Try to reduce calories with your health in mind by reducing the foods with least nutritional value (i.e. processed foods, sugary drinks, excess sauces, and sugar).

Be honest #3

Are you truly hungry when you eat? Are you just thirsty, bored, stressed?

Be honest #4

Are you active for only 30minutes (your exercise session) and then stuck in a chair for the rest of the day? Consider this before you justify an increase in caloric intake.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com




Exercise To Burn Belly Fat Specific Links



Exercise To Burn Belly Fat News

Best Way to Lose Belly Fat - Johnston Sun Rise


Best Way to Lose Belly Fat
Johnston Sun Rise
Exercise is the best way to lose belly fat and to burn calories effectively and efficiently instead of the infomercials hawking contraptions promising to ...
Work With Diet and ExerciseJohnston Sun Rise

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Who are you today? - Wonder Woman


Who are you today?
Wonder Woman
... body fat over 2 years and avoided 66% of the abdominal fat gained by their less active peers-without any additional exercise or dieting. Lower belly fat ...

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Magical Ways to Lose Belly Fat - Johnston Sun Rise


Magical Ways to Lose Belly Fat
Johnston Sun Rise
However, when it comes to losing belly fat; you need to combine right diet with right exercise along with thorough research to get the best results. ...

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(9/2010) Overcome 12 Weight Loss Obstacles - Basil & Spice


(9/2010) Overcome 12 Weight Loss Obstacles
Basil & Spice
Stress triggers the accumulation of fat, especially around the belly. It also triggers the impulse to eat for emotional reasons rather than from hunger. ...

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The Top 3 Worst Mistakes Women Make When Losing Belly Fat - lonad News


The Top 3 Worst Mistakes Women Make When Losing Belly Fat
lonad News
First you have to lose the weight, then you have to do targeted exercises that will help you strengthen your belly flab. You will not lose your belly fat on ...
The Top 3 Best Ways to Tone your Bellylonad News
LifeCoach: How can I lose weight for my holiday?Telegraph.co.uk

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Study: Belly bulge can be deadly for older adults - The Associated Press


Study: Belly bulge can be deadly for older adults
The Associated Press
... to fight belly fat? It's the same advice as for losing weight. Eat fewer calories and burn more through walking, bicycling and other aerobic exercise. ...

and more »

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Be a Hottie- Lose that Stomach Without Pills or Potions! - lonad News


Be a Hottie- Lose that Stomach Without Pills or Potions!
lonad News
If you falter in your belly fat exercises and dietary eating you will be harming yourself and your belly. In fact, if you start and stop too much, ...

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4 Cardio Workouts That Are Creative and Fun - U.S. News & World Report (blog)


4 Cardio Workouts That Are Creative and Fun
U.S. News & World Report (blog)
The nonstop bobbing and weaving, shuffling and jumping will help you burn fat, while the rapid-fire punches, knee strikes, and kicks can improve muscle tone ...

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Belly weight-loss wraps - Los Angeles Times


Belly weight-loss wraps
Los Angeles Times
In his opinion, the Belly Burner or any other neoprene wrap would actually make it harder to burn body fat and tone abdominal muscles. ...

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Tips to Help Burn Belly Fat - Technorati (blog)


Technorati (blog)

Tips to Help Burn Belly Fat
Technorati (blog)
Fitness experts encourage people to recognize the dire health risks of excess abdominal fat, and provide tips to target stubborn belly fat. ...

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