Can you spot reduce
the belly fat by doing 1000 crunches or sit-ups every day? While I really
impressed with your determination to do that number of crunches, sadly
scientist has found out you can never spot reduce any selected area of your
body (unless you going for liposuction, that will be a totally different
story). But don't worry, here I will share with you the 3 effective strategies
on how to lose belly fat fast for women.
Strategy #1 Get to
the Lowest Calorie Intake
Fat is stored
calories. How do you store those calories? The answer is simple, you are eating
too much! You need to cut down your calories intake so that the fat cells can
be released. When you don't supply enough calories, your body has to dig up
your fat cells to compensate the calories deficiency.
According to the
American College of Sport Medicine, the lowest calories intake for women is
1,200 calories per day and men's lowest calories intake is 1,800 calories per
day. As our topic today is about how to lose belly fat fast for women, I
suggest you to go for 1,200 calories per day. This way it will give your body
the chance to release the stored fat to be utilized as energy.
I like to remind you
that 1,200 is a very low number of calories. I suggest you to stay with this
calories intake until you start to feel lethargic. From there, slowly increase
up your calorie intake accordingly until you feels your energy level is back to
normal.
Strategy #2 Increase
up Your Fat Burning Activities
You already lower
down your calories intake. Your body starts to release the fat cells now to be
utilized as energy. By increasing the activities that consume energy, you will
increase the chances for the fat to be burned.
Before you thinking
about hardcore exercises, I want you to think about your activity of daily
living first. Find which activities you do daily that you can change so it can
increase up your calories burning. For example, taking stairs instead of
elevator, park your car a little further from the main entrance and etc. The
message here is, get active throughout the day!
Strategy #3 Do the
Metabolism Boosting and Fat Burning Exercises
For this purpose,
your exercise routine should consist of resistance training and cardio. And you
also should choose the routine that is challenging you. Remember, what doesn't
challenge you, will not change you!
So how much exercise
should you do? Let's get back to the American College of Sport Medicine again.
They found out that for 150 to 250 minutes of moderate-intensity physical
activity per week provides only modest weight loss. The significant weight loss
only occurs when you go for more than 250 minutes per week.
My suggestion is go
for 300 minutes of exercises per week which consist of resistance training and
cardio. Keep the intensity moderate as you are at your lowest calories intake
now, you will easily to be burned out if you go too intense for your exercise
routine. You may perform your cardio 3 times a week and your resistance
training 2 times a week.
For your cardio
exercises selection, my advice is to choose the activity you enjoy to do. It
can be jogging, brisk walking, swimming or playing sport games. For resistance
training, you can go to the gym or you can just workout at home. YouTube will
be able to provide you several resistances training routine you can follow. For
example, you can type into the YouTube search box for "full body
resistance training at home" or just "full body resistance workout at
the gym".
Lastly, these 3
strategies on how to lose belly fat fast for women won't work if you just leave
it on this article. Work on it and you will be able to see the leaner
midsection soon!