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- Centers for Disease Control and Prevention: Why Strength Training?
- Centers for Disease Control and Prevention: Balancing Calories
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How to Burn Stomach Fat Fast for Women
Belly fat is often the toughest kind of fat 1 to get rid of, especially for women. But there are several ways to target stomach fat and build a lean and toned flat stomach. Routine exercise is essential to burning belly fat. Combine cardio exercise, calisthenics and weight training to help reveal dramatic results at a faster pace. It is also necessary to make a commitment to healthy and nutritious eating so that you can not only burn the fat but also keep it off.
Perform at least 30 minutes of cardio exercise each day. Cardio exercise is one of the most effective ways to burn fat fast, because it elevates the heart rate to support maximum calorie burning. Running in particular can burn anywhere from 500 to more than 1,000 calories per hour. As you build strength and endurance, increase the speed and intensity of your run to promote further calorie burning. Also try cycling, swimming and kickboxing to diversify your workout.
Do at least five sets of 20 or more reps of situps, pushups and crunches after cardio exercise each day. Situps and crunches strengthen your rectus abdominis, transverse abdominis, external obliques and internal obliques. Pushups strengthen your core as well as muscles throughout the abs and back. As you burn fat, these exercises will help you reveal defined abs.
Weight train for at least 30 minutes after cardio exercise. Weight training builds lean muscle mass, which allows your body to burn fat and calories more efficiently. Furthermore, resistance exercises help enhance your strength and endurance, allowing you to better perform cardio exercise.
Consume fewer calories than your burn to support weight loss. You must burn approximately 3,500 more calories than you consume to lose 1 lb. of fat 1. Your diet should be rich in fruits, vegetables, lean proteins and whole grains but low in fat. Limit your intake of beverages high in sugar or caffeine and drink at least 64 oz. of water each day to stay hydrated.
Keep track of your progress in a journal. Write down your daily workout regimen to help monitor your success and keep you motivated.
Stretch properly before beginning any form of physical activity to prevent injury.
Belly fat is often the toughest kind of fat to get rid of, especially for women. Perform at least 30 minutes of cardio exercise each day. Situps and crunches strengthen your rectus abdominis, transverse abdominis, external obliques and internal obliques. Weight train for at least 30 minutes after cardio exercise. Furthermore, resistance exercises help enhance your strength and endurance, allowing you to better perform cardio exercise.
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