Because not Lose Abdominal Fat

Posted on June 19, 2014 by john in How to lose belly fat

Many people focus on weight loss and the problem is that when they achieve their ideal weight, they still have too much body fat. In some cases most of the fat accumulates in the arms and legs, but the most common is that accumulates in the abdomen.

In fact many of the people who accumulate fat in the belly, belly or abdomen (across the central area) also have excess fat in the legs, hips, chest and arms.

Why this happens? If these people have lost weight, how is it possible that the fat stays in those areas? How can delete? The secret is a combination of factors.

1 -. Lack of muscle mass

I mention this factor first, because I think that is the most important. This proved that the common sedentary person loses muscle with age (approximately 0.5 to 1 pound per year from age 29). It has also been found that young people who have been sedentary during childhood and adolescence have less muscle mass and less bone mass (bone) that active children.

Having less muscle mass you can not only cause hormonal problems can also have problems in your metabolism, less energy and more fat.

Have less bone mass makes you more viable for osteoporosis, arthritis and other bone conditions. This can affect you not only in your training, but it will greatly reduce your quality.

Most importantly, you get to increase your levels of muscle mass (in addition to improve your health) is that your body becomes one with sexy curves. If you’re a man, you get the hottest form of the man who is broad-shouldered with a small waist. If you are the sexiest woman get a woman’s curves are a small waist with a slightly wider hips, a firm buttocks and this makes your legs more solid which makes men feel more attracted.

After investigating many scientific experiments, it has been found that for most people, the center area of ​​the body is the most important for appearance against the opposite sex. The conduct training to lose fat and build muscle with weights, you gain muscle mass you need to obtain the necessary curves to your body.

2 -. Hormonal Balance

The key hormones you need to know are insulin, cortisol and estrogen. Those that you must learn to balance because in most cases where the person has excess fat concentrated in one part of the body is excessive or rather, lack of control or imbalance of these hormones.

The way to balance them is different for each.

If the problem is insulin, excess fat is mostly on the hips and the front part of the abdomen. The solution here is to eliminate high glycemic carbs and replace them with low glycemic index carbohydrates. For this high fiber foods help burn fat in those areas and also consume protein at every meal helps reduce the glycemic index.

If the problem is cortisol, you need to reduce stress. You’ll accumulate excess fat on the sides of the abdomen (the famous “Love handles”) in addition to fat in the lower abdomen area. No matter how many reps of leg raises do if your cortisol levels are high you will not lose any fat in that area.

You can meditate, stretching several times during the day, sleep 8 hours every day, and most importantly not train for more than an hour and a half. Here is where many fail. Ask an hour of cardio and an hour of strength is not a good idea, however it is most common in gyms.

Ideally, use the best exercises because they require the least time to give you the results and remove unnecessary exercises. This way your strength routine takes about 30 minutes. Then do crunches for 10 minutes and then 20 minutes you do cardio to burn fat more effectively (interval training or bodyweight circuits).

If the problem is with estrogen, then the problem is many things and the accumulation of fat is not only in the abdomen, but also in the chest (including men).

The best way to reduce it is to increase natural growth hormones in the body. And the best way I found to do this is by increasing the levels of lactic acid. Many coaches think that lactic acid is wrong, yet do not know who the best athletes in events and sports of speed and power, produce as much lactic acid and contain the greatest amount of muscle mass per kg.

The solution is to make explosive repetitions with a moderate to high weight and in an amount of 8 to 12 repetitions with short rest periods. This type of training is known as high intensity training, which is not the most effective way to start, but if you’ve been exercising for at least 4 months, it is time to increase the intensity.

So do not be afraid of gaining weight, you reduce the rest or train harder.

IMPORTANT NOTE - Do not increase all at once. If you increase the weight you lift, do not cut the rest time. If you reduce the rest time, do not add to the weight. Remember that everything in excess can be dangerous and you should always listen to your body and rest you need to train hard. Also, I recommend that you increase the weight of just an exercise routine, since it is not always necessary to increase the weight of all the exercises.

As you can see most of the hormones are connected and do not function as a switch. Which makes it a little difficult to try to control them. This is why it is important to focus on what if you can control. In your diet and your physical activity. Neither is better than the other, both are necessary.

It is important to follow the guidance of an experienced coach with both the knowledge, education and experience can guide you to a program that you can follow according to your level.

That’s why I decided to create my own guide to help people lose body fat, especially the hard fat from the belly. If you are interested the issue of belly fat I recommend Truth About Abs where nutritional strategies and find the best exercises to lose belly fat as quickly as possible. All set for a coach who is also a nutritionist and has several years of experience.