By Tom Gifford Have you tried all the fads and gimmicks hoping that it would help you to lose stomach fat fast? If so, it is time that you learned how to lose stomach fat without the frustration, slow results, and empty promises. Everytime you see an ad that promises to help you lose stomach fat fast, it always has some outrageous claim such as "Lose 35 lbs in 2 weeks". Or, you see how some diet pill magically helps you lose fat fast without diet or exercising. This article will show you the main facts that you need to understand if you want to successfully lose stomach fat fast. Don't listen to the advertisements that make empty promises anymore. It is time you learned some things that the infomercials don't want you to know.
1. You should not lose more than 1-3 lbs of fat per week. Did you notice how I used the term "fat" and not "weight"? This is by no accident. If you are dropping a lot of weight too quickly, there is a good chance you are losing water weight, muscle mass, and if you are lucky, maybe a little bit of fat. Water weight can come back on in no time. Trying to regain muscle mass can be a little tougher. Therefore, you don't want to lose weight when you are trying to lose fat. Losing fat is what you want to do. This involves eating and exercising in very specific way! You can eat "good" and go to the gym 5 times a week and not lose any fat at all. Why is this? It is because you need to diet and exercise very specifically in order for fat loss to be the result. More on that in a second. So when trying to lose stomach fat fast, you should not lose more than 1-3 lbs of fat per week. 2. Strength training is your friend, not your enemy. Thats right. Strength training can be your best friend when trying to lose fat. It is important for you to understand the role of muscle mass in fat loss. Muscle uses stored body fat for energy just like car use gasoline. You cannot "convert" fat to muscle or vice versa. The more muscle mass you have, the better your chances are of reducing stomach fat. Muscle raises your metabolism and makes you burn more calories while exercising and at rest. When strength training, don't make the mistake of doing the common "3 sets of 10" on a strength machine with a minute of rest between each set. It is a better idea to follow more of a "circuit training" structure. Here is an example: Warm up: 5-10 minutes 1. Inverted Pushups - 10 reps 2. Seated row - 10 reps per arm 3. DB squats - 12 reps 4. Leg curls on stability ball - 10 to 12 reps 5. Planks - 5-15 seconds per side 6. Hyperextensions - 12 reps 7. Seated DB overhead press - 10 reps 8. Ab crunches on stability ball - 10 to 15 reps When you are circuit training, you are working very hard with minimal rest in between. This is what a strength training routine should resemble for someone trying to lose stomach fat fast. 3. Stop doing "same speed" cardio. While trying to lose stomach fat fast, I am sure that you have gone to the gym and tried to go 30-60 minutes on a cardio machine at the same speed. I am going to tell you why this can actually hurt your fat loss efforts. When going at the same speed the whole time, you are not challenging your body to adapt. After a few weeks, your body is used to the same speed "fat loss" routine. Then, you have to go longer and harder to get the same workout as when you started! Also, "same speed" cardio does nothing to increase your metabolism. This type of cardio does can actually cause you to lose muscle mass. Remember, muscle burns calories. Therefore you are making your body less efficient at burning calories while at exercise and at rest! Here is a better solution, and it is called interval training. With this type of cardio, we are alternating between high and low intensities. First 5 minutes: warm-up 2 minutes: slow 30 sec - 1 minute: fast (almost as hard as you can) -Repeat the "2 minute slow 1 minute fast" 3-6 times. Last 5 minutes: cool-down By doing this type of routine, you are making your fat loss workout time shorter and more effective. Twenty to thirty minutes sounds a lot more doable than 45 or 60. With the higher intensities, you are also increasing your metabolism! Be sure to keep your heart rate in mind. Because you are working very hard, you should check with a doctor and make sure this is a safe way for you to exercise to lose stomach fat fast.. So in this article I wanted to show you how losing fat fast is a possibility, as long as you are doing the right things with exercise and diet. Remember to stay positive, have fun, and remember that persistence is the key to success! Want to Reprint this Article? Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged. Tom Gifford is a Certified Personal Trainer by the American Council on Exercise. His website at http://www.TheFatLossZone.com offers a free 47 page ebook titled "How to Fire Up Your Metabolism and Lose Body Fat Permanently". Tom's free newsletter from The Fat Loss Zone is jam packed with tips and techniques guaranteed to get you on the fast track to having a slim and sexy physique. Article Source: http://EzineArticles.com/?expert=Tom_Gifford http://EzineArticles.com/?Lose-Stomach-Fat-Fast---Forget-the-Exercise-Fads-and-Workout-Gimmicks&id=529561 phentermine pills online
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