First you must lower your calorie intake and increase the frequency of your meals. It is best to have 5-6 or even 7 small meals a day instead of 3 large ones. Doing this will increase your metabolic rate which in turn will burn more fat. In addition, lowering your calorie intake can make an enormous difference. This means cutting out lollies, soft drink and most fast foods. Search the internet and find out how many calories you need in a day and make a calorie deficit and decrease that by at least 500 calories, if after a few weeks this is not working well, decrease your calorie intake even more.
Carbs are imoprtant yes, but what kind of carbs? Complex carbs are good(whole grains). Simple carbs are not(white rice).
Calorie calculator
http://www.apexfitness.com/html/tools/fit_calc/calorie/
Second is cardio (aerobic exercise). Cardio, along with diet, plays a crucial part, but keep in mind that diet is still far more important. If you are just going to eat whatever you want to without some form of cardiovascular exercise, you’re most likely to stay the same or even gain weight. By doing a brisk walk, jogging or HIIT you will get fit and burn away those extra calories and fat. Start off small, maybe with a brisk walk once a day. Once you are able to do that with ease, switch to jogging. Start with only doing 20 minutes 4-7 days a week and work your way up to 45 minutes. Walking can burn more calories than running depending upon how you are doing it. Walking briskly as opposed to jogging slowly is better. The point in which jogging or running seems to be better is at about 5mph. Anything lower than that and you should just walk.
What is HIIT? HIIT is High Intensity Interval Training. This should only be done by people who are already at a fairly high fitness level. In doing HIIT you start off with a 5-10 minute warm up jog. Then stop and stretch. Once you think you are ready, you can begin. Sprint for 15 seconds then jog or power walk for 45, then sprint for another 15 seconds, power walk for 45 seconds and REPEAT. Do this 15-20 times and you’re done. If that doesn’t take long try and increase the amounts of time you do it and work towards doing that for 20 minutes and no more. I only recommend doing HIIT twice a week because it is a fairly intense exercise. HIIT is a great way of burning that fat fast and efficiently.
And lastly, abdominal workouts. It will surprise most people that working your abs hardly plays a part in getting a six pack because even if you had great abs you wouldn’t be able to see them if you had a layer of fat covering them. Always remember, fat and muscle are two different things. Fat never becomes muscle, first the fat has to be burned away, then the muscle can show.
rustensa
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