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1. EXERCISES TO LOSE BELLY FAT FAST : Keep in mind that in order to lose belly fat, calories need to be burnt. Running, jogging, brisk walking, swimming, tennis, dancing, and cycling are great exercises for burning fat. Cardiovascular exercises provide oxygen to the body, and thereby help in burning calories. Plus, aerobic exercises also provide a boost to the metabolism. The ideal duration of your cardio workout should be 30 to 45 minutes, about three times a week, or more.
To get a flatter, more defined stomach, you need to concentrate on core exercises that tone and strengthen the abdominal muscles. However, you should not keep your hopes tagged with only these exercises. In order to see an overall effect, as in a flattened stomach and a strong, toned, and healthy body, you need to perform other fat-burning exercises as well. This way, you will teach your muscles to be able to lose the excess fat. The following stomach toning exercises are effective, simple, and don’t require any equipment.
1.1 Best Ab Workouts To Lose Belly Fat Fast.
(1) Exercises that Really Work
(2) Stationary Bicycle
(3) Stability Ball Crunches
(4) Vertical Leg Crunches
(5) The Plank Exercise
(6) Downward-facing Dog
(7) Boat Pose
(8) Reverse Crunches
Along with these exercises to lose belly fat, following a healthy diet which comprises food items low in fat and high in protein will help your body store less fat. It will increase your metabolism, thus helping you get rid of excess body fat. Do not forget to drink 8 to 10 glasses of water everyday.
2. FOOD & DIET PLAN TO LOSE BELLY FAT : Lean meat, chicken, fish, eggs, fruits, beans, seeds, vegetables, low-fat milk, buttermilk, yogurt, flaxseed, whole grain products, olive oil, herbal tea, green tea, etc., are some of the healthy foods that you should include in your diet every day. You should opt for healthy, natural and homemade food rather than going for processed ones.
* Breakfast: Oatmeal, 3 egg whites and banana.
* Snack 1: Non-fat yogurt mixed nuts and berries.
* Lunch: Chicken breast and fish fillet with 2 cups greens and non fat dressing along with brown rice.
* Snack 2: 2 plain rice cakes with one teaspoon almond butter and chopped broccoli.
* Dinner: Fish fillet of cod or snapper steamed with 1 cup cooked mustard greens and spinach along with a potato.
* Dessert: Fruit salads without creams, but with milk and non-fat yogurt, protein drinks.
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My before and after results with Intermittent Fasting (IF)
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In this Intermittent Fasting 101 series, I will be talking the benefits of intermittent fasting. The health benefits that come with it as well as fat loss and weight loss beenfits.
If you are looking to know more about how to lose weight with intermittent fasting and burn fat then there is a lot of videos in this series that will help you with that.
Intermittent fasting has been shown to be a very effective tool to lose weight and burn belly fat. I was surprised of the before and after results of intermittent fasting when
I first decided to do it. I never knew how powerful intermittent fasting was until I tried it. Probably because of its main reason which is restrict eating window allowing you
to eat a lot and still lose weight. The methods I will be talking about: The Periodic Fast (Eat-Stop-Eat), 16/8 Method, 5:2 Method, Alternate-Day Fast, Meal-Skipping Diet, and Warrior diet.
There is a large body of evidence that suggests fasting can benefit both the body and brain, but most research has been conducted on animals, such as mice. Researchers studying fasting are calling for more human studies
• Intermittent fasting helps you eat fewer calories, while boosting metabolism slightly. It is a very effective tool to lose weight and belly fat.
• Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.
• Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases.
• Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.
• Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.
• Intermittent fasting has been shown to help prevent cancer in animal studies. One paper in humans showed that it can reduce side effects caused by chemotherapy.
• Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage.
• Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases like Alzheimer’s disease.
Conclusion
Intermittent fasting is a dietary approach heavily promoted to the athletic community to achieve and maintain a very lean, strong physique. However, there is currently no strong scientific evidence on humans supporting these claims.
In the scientific literature, intermittent fasting with caloric restriction often yields equivalent benefits as traditional low-calorie diets in regard to changes in fat mass, alleviating discomfort due to low energy, improving insulin sensitivity, and improving blood lipid profiles.
The most effective weight loss plans and healthy life styles are ones that can be maintained, and these habits are not the same for everyone. If intermittent fasting is appealing, give it full effort for a few weeks before evaluating success or failure of that approach.
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Intro and outro tracks used in the video is by Hypnotica.
Check him out at: https://soundcloud.com/hypnoticamusic
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