exercise to reduce belly fat ~ The Robust diet

Ways to reduce body fat

first of all i am not going to show some exercise and say thats all lets talk in brief. if you want to lose body fat first of all you should know that from which body fat you are suffering.

there are many types of body fat that occurs due to different reasons and all the body fat types have differnt methods to lose.

TYPES OF BOD FAT

1.subcutaneous fat.

It is found under your skin. it is found in most peoples and new born baby have also thi fat on their stomach.diet and exercise and a bad life style will change the amount of subcutaneous fat.Consumed fat is first stored in the oementum and then gradually transferred to subcutaneous storage.

Causes of subcutaneous fats are :

eating higher calories than you burn.
diabetes patient
low protein diet
high sugar intake
don't do exercise regular;y
Too much fast food

Why do we have subcutaneous fat ?

stores energy that you eat
if you will fall or hit then this will protect your muscle and bones
helps body in regulating temprature
it have conecting tissues that connect bones and muscles to dermis layer

How to know that you have extra subcutaneous fat ?

way of calculation subcutaneous body fat is BMI CALCULATOR

This provides the ratio of your weight to your height

overweight is : BMI of 25 to 29.9 or more than this

How to lose subcutaneous fat?

You already knows about this that how can you lose subcutaneous fat. ok , have you listened about 80/20 rule?yeah you have listened but you didn't know the right method.

80% - diet

20% - exercise

DIET

diet plays a main role in your whole from losing weight to gaining weight but if you can not control your diet then this will create problem for you because diet tells about your future.

you have to eat low calories diet and a high calories deficit by doing exercise daily. you can take milk and two eggs for breakfast and one bowl pulses or any other high protein food that is based on your choice.

main thing is that most peoples can't control thier tongue and eats everything aand crave foods let's see what cause you to stop your tongue:

eating so fast without chewing properly
fasting for long times that cause you to overeat
not following a proper plan for food

if you will control your diet then 80% work is done this is most dificult for people. don't do fasting for a long period of time , don't eat too fast eat slowly by enjoying chewing and eat food on time regularly. 20% depends on your physical activites.

EXERCISE

There are many types of exercise you can do for fat loss but for fatloss aerobic exercises are very effectice you can also do flexiblity exercise which also helps your internal organs to work fast from before.

But here also 3 things matter alot in fatloss such as : intensity,duration and frequency
intensity is mean to that how much force exercise need to be done.

Strength exercise are more intensive than flexibility because you have to work out with weight for changes in your body shape.

duration is the time that you have expended on doing exercise if you do exercie for long duration then you will burn more calories.

Frequency is that for how many times in a week you are going to do exercise. you can do exercise for 7 days but if you want visible result then you should do exercise for minimum 5 days a week.

2. Visceral fat.

visceral fat is stored around your internal organs like: liver,kidney,gall bladder and small intestine on the inside of your muscle wall. visceral fat is a hidden fat because it can't be recognized by any person normally high level of visceral fat is very dangerous for evrybody.

It is hard to calculate that how much visceral fat you have inside your stomach. if you want to know that how much visceral fat do u have then you would need a costly CT scan

How much visceral fat should I have?

If you want to know that you have high or low amount of visceral fat then you should notice these things:

protruding belly
increasing waist size

Dangers of high level of visceral fat

heart diseases
heart attack
raised blood pressure
stroke
breast and colorectal cancer
alzheimer's disease

How much visceral fat is normal?

To check your visceral fat level you have to go through a CT SCAN

helathy level 1-12 ,excessive level 13-59

1.0 for men is considered as healthy level
0.85 for woemn is considered as health level

How do you lose visceral fat?

There are many ways to burn viscerel fat and some proven methods are eating fewer carbs , eating less sugar, increase protein intake and doing aerobic exercise like running,swimming,cardiovascular and cycling. by doing this you can improve your health level and can burn viscerel fat fast.

How much time does it take to lose visceral fat?

If you follow a strict low carb diet with increased protein intakes and doing aerobics exercise daily then you can see results after 2 week of strictly plan.

Is visceral fat easy to lose?

yes it is easier than burning subcutaneous fat . vicerel fat can be burned easily if you focus more on cardiovascular exercise so you can see changes in less time.

What causes visceral fat?

high sugar intake
high carbohydrate intake
chronic stress

Which Food burns visceral fat ?

meat
fish
eggs
dairy
legumes
poultry
tofu
nuts

About Admin MC3

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