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How to Blast Away Belly Fat

By Kevin Rail ; Updated July 18, 2017

Belly fat is known by many nicknames such as pot belly, beer belly, spare tire, pouch and excess baggage. Regardless of what you call it, if you have belly fat, you do not need to be reminded of how frustrating it can be. If those feelings of frustration have finally gotten you to a point where you want to blast away the fat, you need to be very disciplined. This is because the solution takes a high degree of effort and discipline.

Feed your body nothing but healthy food options. Stay away from processed, refined carbs, deep fried foods, fast food, processed meats, ice cream and candy. Consume lean meats, fish, beans, whole grains, fruits, vegetables and tofu.

Increase your metabolism by eating several times throughout the day. Start with a nutritious breakfast and continue to eat every two to three hours. Combine protein and complex carbs in every meal. Oatmeal with low-fat milk and blueberries is a healthy breakfast and a baked chicken breast with steamed cauliflower and brown rice is a great fat-blasting dinner.

Cut back on the sugar-laden beverages as they can cause weight gain. Avoid sweet teas, fruit drinks, soft drinks, lattes and slushies. If you drink alcohol, cut your intake down to one to two drinks a day. Consume 8 to 10 cups of water a day to help hydrate your body and to keep your calories down.

Perform high intesnity interval training (HIIT). Start out with a light 5-minute jog, then run as hard as you can for 30 seconds. Jog slowly for 60 seconds, then run as hard as you can again for 30 seconds. Keep going back and forth for 20 minutes and finish with a light 5-minute cool-down. Train three times a week on alternating days.

Lift weights to build muscle which can burn fat while you are at rest. Target your entire body with exercises like chest presses, shoulder presses, lat pulldowns, triceps extensions, biceps curls and lunges. Perform 10 to 12 reps, three to four sets and work out on three alternating days of your interval training.

Execute ab exercises to build muscle in your stomach. Perform exercises that target your lower abs, obliques and upper abs. Reverse crunches, side bends and resisted crunches are examples. Do 15 to 20 reps and three to four sets and work your abs right after you finish your cardio sessions.

Tips

If you do not like running, perform HIIT with any type of cardio that you do like.

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