How To Implement These Exercises
Weve given you the exercises now you need to go and try them out.
To help get you started pick 3 exercises from each list and do 20 reps of each.
Alternatively, you could try our 5 minute abs workout below. It targets your entire core for tighter and more toned abs and obliques.
Have some fun with it.
Add Cardio To Your Workouts
The U.S. Department of Health and Human Services recommends at least 150 to 300 minutes of moderate-intensity exercise per week. If you prefer a more vigorous workout, do it for 75 to 150 minutes each week. Aerobic training not only burns calories but also supports cardiovascular health and may improve overall fitness.
A study featured in the journal Obesity in November 2012 suggests that aerobic exercise alone may cause significant weight loss in sedentary individuals with overweight and obesity. Subjects lost about 5 percent of their initial body weight over 10 months. This effect was due to a reduction in fat mass, not muscle.
Try going for a run, commit to a jogging routine, take your bike for a ride or exercise at home. Consider wearing a supportive sports bra to minimize discomfort during your run. A quality bra can make all the difference, especially for women with large breasts.
Crank up the intensity to burn more calories. HIIT, or high-intensity interval training, can be used for both cardiovascular and strength exercises. Due to its intense nature, it causes your body to burn calories during and after training. In the long run, it may help improve body composition, or fat-to-muscle ratio, and boost metabolic health. It also takes significantly less time than steady-state cardio, points out the American Council on Exercise .
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Add Some Acidic Foods
Don’t buy your tickets to Bonnaroo just yet the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40%.
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Kill The Assumed Solution
Now how do we solve this problem?
Well, if youre like the vast majority of the population, you assume that the solution lies in the way that you workout the specific area of your body that youre trying to lose fat from.
So if its stomach fat, you put your time, effort and focus on exercises like crunches, sit-ups, leg raises and various other ab exercises.
If its chest fat, you put your time, effort and focus on exercises like bench presses, dumbbell flyes, push-ups and various other chest exercises.
If its thigh fat its usually the inner-thigh machine, outer-thigh machine, squats, lunges, leg presses, leg extensions and leg curls.
If its arm fat its usually triceps kickbacks, overhead dumbbell extensions, skull crushers and cable pushdowns.
If its back fat its usually various rows and lat pull-downs.
Basically, think of any part of your body. Then, think of the most common exercises for that body part. Got them? Cool. THATS what most people will turn to when they want to lose fat from that specific part of their body.
From there, people will typically do multiple sets of multiple exercises, and those sets will almost always be higher in reps .
Sound about right?
I had a feeling it would.
Theres just one teeny, tiny problem with it all.
Its bullshit.
Getting The Hourglass Figure
As said, losing weight but not the curves is more difficult than just shedding the extra pounds. When you are aiming for targeted fat loss, you must keep a strict eye on what you eat as well as the type of workout you do. For just losing pounds, dieting with minimum to moderate exercising is typically effective because all you need to do is create a calorie deficiency in the body through measured calorie intake and planned calorie burning.
On the other hand, when you are keen on losing weight but not losing the curves, you have to focus more on the exercise regime, as dieting can quickly burn off the fat that shapes the curves. Read on to find out how you can lose weight but not the curves.
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Anecdotal Evidence My Experience
Consider my before and after photo before weight training and six months after weight training:
Can you lose stomach fat by lifting weights?
Most remarkable is I did not do hours of weight lifting every day, or even three times a week.
Nor did I do 8 or 10 different strength training exercises.
Instead, I did one type of weightlifting, neither using weight machines nor doing dumbbell shoulder presses.
I began to do one full-body resistance exercise week in and week out.
To my surprise, I lost eighteen inches of excess belly fat after only six months without doing cardio.
I walked the treadmill for decades and did the typical upper body exercises like curls and triceps press downs.
I read many diet books that focused on creating a calorie deficit as the best way to get rid of body fat.
So I did plenty of physical activity and calorie counting, but nothing helped until I began lifting weights in a certain way.
My neighbors still called me a fat bastard despite all the years I was on diets and went to the gym.
What was I doing wrong? How can you work out, diet, and do regular exercise for decades and still be a fat bastard? I asked myself.
Can you relate to that problem?
Is there a right type of exercise that excels at fat burning?
The Best Ways To Lose Weight From Your Breasts And Back
If youre trying to lose weight from your breasts and back, the first thing to remember is that you cant specifically target the fat on your back or in your chest with exercises. The only way to lose that fat is to lose fat from all over your body, and the best way to do that is with a combination of healthy diet choices and good consistent exercise. By running a caloric deficit of 500 calories per day, you can create sustainable weight loss that will reduce the fat on your breasts and back and give you the body that you want.
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Get A Good Night’s Sleep
How are you sleeping? A study by America’s National Sleep Foundation found that people who slept for less than five hours a night gained more abdominal fat over five years and those who slept for six or more. Aim for eight hours.
Lack of sleep and stress can raise your cortisol levels, which make it harder to lose weight. When this stress hormone is being released, it gives your body the message to hang on to weight. Add to that the urge to comfort eat when you’re tired or stressed and the chances of you putting on weight increase.
This is where exercise comes in. Working out regularly or doing something relaxing such as walking or yoga will naturally help to destress you, so you should see the effects on your mental health.
Create A Calorie Deficit
Once you know where you stand, next is knowing your Basal metabolic rate , the minimum amount of calorie intake your body needs to function.
Creating a calorie deficit: Burn calories more than the food intake per day and you can achieve a calorie deficit.
To burn calories of 3,500 can be equal to 1 pound of fat.
With a 500-calorie deficit per day, through a combination of diet and exercise, you can lose about 1 pound of fat per week.
An easy way to achieve a calorie deficit is to reduce sugary foods like cakes, ice cream, foods with high fructose corn syrup. Eliminating sugary drinks like fruit juice or Gatorade.
Eliminate the use of margarine and sway toward a low-carb option.
For most people, losing more than 2 pounds per week involves more restriction than is recommended health-wise.
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Are You Stressed Or Depressed
Researchers in Holland learned that stress and depression raise your cortisol levels. You develop unhealthy eating habits when youre feeling bad emotionally, which triggers the buildup of visceral fat on your stomach. Adapting a positive mindset benefits your body mentally and physically. You might need to make an effort to let go of toxic elements and start the habit of positive thinking.
Hormones Can Play A Major Role In Fat Stores
Believe it or not, hormone imbalances can cause weight gain expanding your waistline.
Stubborn belly fat can be affected by medical conditions and lifestyle factors.
Having hormone imbalances can be the result of medical conditions like PCOS, menopause, insulin resistance, insulin sensitivity, diagnosis of diabetes.
These conditions are a health issue, they throw your body out of whack yet mostly can be treated in different ways as long as the condition is identified and addressed.
Non-medical conditions can be malnutrition, lack of exercise, the stress hormone cortisol reacting to stress, under-eating can also trigger the ghrelin hunger hormones. All things that can also be addressed with healthy habits.
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Keep Whole Grains In Your Diet
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.
To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:
- Oatmeal
- Barley
- Farro
In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
Can You Just Lose Weight In The Breast And Back Area
Unfortunately you cant just work your upper body to target breast and back fat. The explanation behind this goes back to how you store and burn fat.
When we eat more calories than we burn, our bodies store fat as triglycerides. The areas in which we store triglycerides are based mostly on our genes. When we use fat for energy, triglycerides are taken from fat cells all over the body and not just from the breast and back area.
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Thus to rid yourself of breast and back fat, you need to focus on burning total body fat.
Total body fat consists of subcutaneous fat and visceral fat. Breasts and back fat is made up of subcutaneous fat. This type of fat is much harder to lose than visceral fat because its the outer layer, so it goes last.
Visceral fat, known as deep fat, lies under subcutaneous fat, and its the first to go. Visceral fat wraps around major organs primarily in the midsection and releases substances that increase your risk of diseases such as cancer, diabetes, arthritis and more. Subcutaneous fat takes longer to work off, but at least its not as dangerous.
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Weight Training Vs Aerobics
Full-body compound weight lifting is one of the best ways to build muscle mass.
Because muscle tissue has a higher metabolic rate than fat, it burns three times more calories than fat, even after you finish working out.
As a result, lifting weights will help you burn body fat, including your stubborn belly fat.
Aerobic exercise, on the other hand, burns fat but also can result in muscle loss.
When you are obese or overweight, you are likely limited to the types of exercises and sports you can do.
For example, it might be challenging to do push-ups on the floor if you are overweight.
While you can likely use dumbbells or a barbell to bench press.
Similarly, while running a mile may be too challenging, you could probably lift a weight from the floor.
Therefore, weight lifting is an effective way to build muscle mass and promote fat loss.
However, not all types of weight lifting are equal.
You can lose stomach fat lifting weights, but on several conditions:
Do full-body compound free weight training like squats
- power cleans
Exercises To Lose Belly Fat In Women
Women are built for child-bearing which makes us fat-storing machines. Fast and furious efforts to lose belly fat are often not sustainable and can lead to health issues, eating disorders, and the loss of precious muscle.
In order for women to lose belly fat and body weight safely, they must commit to a long-term program that combines simple exercises with a healthy diet.
Losing one to two pounds per week is a safe and realistic goal. It will also help prevent type 2 diabetes, heart disease, and cancer.
Plus, belly fat is unsightly and makes your clothes fit tight and uncomfortable. There are two types of fat :
- the soft fat that makes you look pudgy and
- the visceral fat that causes your body to release cortisol, the stress hormone and other compounds that increase inflammation throughout your body.
The first fat you lose when you start an exercise program is visceral fat, however the subcutaneous fat may take a little longer to lose, so be patient.
For women, here are 6 exercises to consider in order to lose belly fat:
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What Is The Effect Of Weight Training On Belly Fat
Can you lose stomach fat by lifting weights?
You might think that only vigorous aerobic exercise like running can melt your body fat.
However, research and anecdotal evidence show that weight training is a great way to combat too much visceral body fat.
This article will reveal the answer to two questions:
Why is lifting weights is an excellent and even preferred way to melt body fat?
What is the best type of weightlifting for reducing belly fat?
Eat More Berries Loaded With Antioxidants
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
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/13strengthen You Pectoral Muscles
Pectoral muscles or also referred to as pecs are the muscles that connect our chest with upper arms and shoulders. As breasts are located on top of the pectoral muscles, strengthening these muscles help in getting toned and firmer breasts.
Performing chest exercises makes your pectoral muscles stronger. The more pectoral muscles you gain, the more youre likely to get fuller and firmer breasts. Do exercises such as incline bench presses, push-ups, decline presses and flyes that target your upper, middle, lower and inner chest.
How Do You Lose Total Body Fat
Diet and exercise is the most effective way to lose total body fat.
Eating healthier, lowering your caloric intake, and exercising daily is a great recipe for fat loss because its the fastest way to create a caloric deficit. A caloric deficit happens when you take in fewer calories than your body needs thereby forcing it to convert triglycerides from fat cells into useable energy.
Aim to create a caloric deficit of around 700 calories a day. By doing this, you will be able to lose anywhere from 1-2 pounds a week.
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This might seem like a small amount, but the results will be long term and sustainable. Plus this gives your skin time to adjust to the weight loss, so your breasts dont sag.
Rapid loss in this area could result in loose skin. You can use an online calorie counter to estimate what your deficit should be. Myfitnesspal is a great resource.
Do not starve yourself or create too big of a deficit. Women should never eat less than 1200 calories a day. For men its higher at 1800 calories a day.
If you starve yourself, it only works against you, and prevents you from losing weight. Your body will go into starvation mode and hold on to every calorie that you eat. It will even store the calories you eat as fat because it thinks that you are in a famine mode.
Starving yourself can also lead to binge eating where you lose control over how many calories you eat.
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How To Get Rid Of Lower Belly Fat After Having A Baby
Having a strong core and a flat stomach after giving birth is every womans dream.
Abdominal muscles and the pelvis are the most affected and take the longest to recover.
Getting into core workouts after pregnancy may pose additional challenges. Wait at least 6 weeks before starting an exercise routine and talk to your doctor about your health and clearance to start.
During pregnancy women gain weight to support the growing baby.
After delivery, its normal to experience a soft midsection with an extra layer that feels like a belly flab, this can be used as an energy store for breastfeeding and the birth recovery process.
Part of your bodys response to pregnancy and post-partum is to have increased calorie needs. Its important to be patient and kind to yourself.
Dont restrict calories while youre breastfeeding. It can reduce your breast milk supply.
If it appears that the muscles in your lower abs have been separated by pregnancy, you may have a condition called diastasis recti.
It is important for a woman post-partum to:
- First be patient and kind to her body
- If breastfeeding, increased calorie needs will take priority
- Wait for doctor to clear exercise routine
- If possible, request for a Registered Dietitian to help create a balanced weight loss plan that will continue to provide enough nutrients for breastfeeding.
- If possible, get a personal trainer to evaluate the abdomen for best exercises.