7 Tips To Reduce Lower Belly Fat

Whenever someone talks about dropping a few pounds, I see them rub their stomachs. “Gotta get rid of this gut, they’ll say. Even some folks that are already workout regulars grow frustrated trying to finish off that 6-pack. But that little pouch just won’t go away.

Reducing belly fat is a huge thing for many people to conquer and overcome. And most of the time it’s because of bad lifestyle habits and not understanding that those bad habits can affect you physically.

Let’s get one thing straight: spot reduction is a myth. So we’re not saying that you can zero in on your lower abs and simply lose fat there. But we do know that, for some reason, it is one of the toughest places to see results of your hard work. So here’s your new approach. Follow these rules finally shed that last fat layer and reveal that abdominal V-line you’ve been working for.

Make Sure You’re Balanced

If your hormonal levels are not balanced then it doesn’t matter what diet or exercise programme you are on you will struggle to lose belly fat. The only way to verify your hormonal levels are okay is by having your doctor checked that out for you.

Be Cognizant Of Portion Sizes

Many people simply have no idea how many calories they’re taking in daily and the lack of knowledge leads to overeating which will lead to extra belly fat. Make sure that the bowls and plates that you eat your meals on are small to medium.

Eat Vegetables Daily

Add veggies to a minimum of two meals a day. Pack them in your lunch and dinner. What is great about eating vegetables is that they are high in nutrients and low in calories which is great way of filling you up and fighting cravings. Eating vegetables regularly helps to prevent you from overeating.

It's Okay: Go Ahead And Eat Carbs. And Proteins And Fats.

People always think the best way to eliminate belly-fat is to lower your carb intake. Or eat less fats or protein. Well all of that is wrong. You need carbs, proteins and fats and you need to have a good balance of all those macronutrients. You need to minimise the overconsumption of bad calories like fried or processed foods. So if it has a drive-thru window, you might want to avoid it. And sorry, minimising your alcohol is going to help too.

You want to know what’s why you can’t get rid of that damn gut. If you’re binging on French fries and tequila, I think you’ve found the culprits.

Get Friendly With Cardio

You can’t get away from it. You’re going to need to man up to the cardio. Exercise aerobically at least three times a week for 30 minutes a day whether it’s a brisk walk, jog swim or bike ride. Incorporating weight training or bodyweight training at least three times a week for 15 to 20 minutes also will help torch calories, build lean muscle and help speed up your metabolism. The more lean muscle mass you have the faster metabolism will be.

Do Your Strength Training, Then Your Cardio

Aerobic and anaerobic workouts are a powerful combination when it comes to removing belly-fat if you do it daily. Doing your strength training first will likely give you more energy to do your cardio.

Going heavy on the cardio first can zap your energy and leaving your drained for your strength training session. Save the treadmill for after your barbell session.

Drink More Water

Drinking water helps to flush out the toxins out of your body and is important for the overall health of your digestive system. Most importantly, drinking 8 cups of water per day acts as a pretty good appetite suppressant. And if you are not eating as much as food then you will have fewer opportunities to gain belly-fat. When you are drinking that much water it will make you fuller and help prevent you from having the munchies late at night.

Here are some lower core exercises you can do to strengthen the lower core. Remember there is no such thing as spot reduction meaning doing any core exercises by itself is not going to rip up your abs the way you want. But by incorporating these exercises it will help to build to strengthen and build your core muscle so that when your body fat starts to slowly disappear you’ll be ready to unleash your new abs on the world.

Leg Raises: Targets the rectus abdominis and the external and internal obliques.

How to perform this exercise: This is best performed on a chair dip machine. Position your back facing the pad and grab both handles and lift your feet off the platform while keeping your legs straight and in front of your body until they are parallel to the ground. Lower your legs back down to the starting position. Be sure to breathe through the movement, exhaling on the way down.

Do this for 20 repetitions for 3 to 4 sets.

Scissors: Targets the transverse abdominis which is the deepest muscle in the stomach and it also works the hip flexors and it also targets the external and internal obliques.

How to perform the exercise: Lie flat with your back on the ground and your hands behind the back of your neck or just underneath your butt. Squeeze your core tight so that your shoulders are off the ground. Lift your legs slightly and cross them back and forth, one over the other or alternating up and down. Your legs, while alternating, should never touch the ground.

Do this for 20 to 25 seconds for 3 to 4 sets

Alternating toe touches: Targets primarily the rectus abdominis and the layman term for that is the muscle near the middle of the stomach aka the stuff six-packs are made of. It also works the internal and external obliques.

How To perform the exercise: Lie with your back facing the ground and both of your legs together. Lift your body up with your right arm while lifting your left leg and touching it. You would be touching your right arm to your left leg. And now bring your body back down and come back up again while lifting your right leg and having your right arm touch your right leg. Make sure you inhale and exhale throughout the exercise.

Do this for 20 to 25 seconds for 3 to 4 sets.



Via : https://boutder.blogspot.com

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