How to lose belly fat ?

by Gautham 24. April 2011 19:07

 

  

 

I recently attended a party. I was surprised at the numberof people who asked me one common question, “How do I lose my belly fat and my love handles?”

It was like; all of them had rehearsed this question before they came to the party.

In fact, all fitness experts will be hammered with this question time and again.

The unfortunate thing is there is no one line answer for this question.

Therefore I am writing this blog to save my breath at the future parties.

So here goes,

“One cannot lose fat from a particular region of the body”.

Or in other words, “Spot reduction is not possible”

There is a cosmetic surgery called liposuction which removes fat from certain areas but it has a lot of disadvantages and is not a healthy approach.

The way the body deposits and removes fat is genetically determined. It generally follows a LIFO (Last in First Out)  principle,

e.g., if you started depositing fat on your abdominal area first and then your arms,then the removal will be from the arms first and then the abdomen area.

This being the case one cannot override nature and lose fat wherever they like.

Some try maximum number of abdominal exercises to get rid of the fat and this does NOT help as well.

If you don’t trust me then answer this, have you ever seen an obese individual with a six pack abdomen? Ask an obese individual to perform nothing but abdomen exercises on a daily basis, and keeping all the other parameters (sedentary lifestyle, nutrition) the same.

What do you think will happen over time?  Yes, he will remain the same or there will be a very slight change in the overall composition of the body and there will be very little change on the abdomen alone.

If doing maximum number of abdomen exercises were to reduce the fat around abdomen area, then an obese individual should have created a cavity on his/her abdomen and the rest of the areas on body should have still retained fat, but this never happens

My point is abdomen exercises are not an effective strategy to combat abdominal fat.

Don’t be disappointed, there is hope.

The solution is

1.      Cardio

2.      Strength Training

3.      Nutrition

Cardio Training:

Cardio is the other name for aerobic exercises (to know more please read my article on aerobic and anaerobic exercises). These exercises use fat as the major source of energy hence bring down fat percentage over a period of time

Resistance Training:

In layman’s terms means lifting weights. Resistance training builds muscle. Muscles help increase the metabolism. At rest muscles rely on fat as a source of fuel, hence burn fat.

Nutrition:

Nutrition is one the most important factor in fat loss program. One has to create a negative energy balance to lose fat. Decrease the calorie intake. Keep the calories lower than Resting Metabolic Rate (RMR) (Check your RMR using our health tool in our website). Make sure you consume wholegrains and a lot of fiber from sources like fruits and vegetables. Consult a nutritionist to help you with the diet program.

Conclusion:

With respect to fat loss, there is no concept of Spot reduction

Maximum number of abdominal exercises is not a solution to get rid of abdominal fat

Cardio (aerobic exercises), Strength training (resistancetraining) and planned nutrition are the best tools to combat abdominal fat.

 

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Started by Gautham Sangappa, a CSCS (Certified Strength and Conditioning Specialist) and an ACE (American Council on Exercise) certified fitness trainer, Proton aims at inspiring people to imbibe fitness into their lifestyle and making fitness aspirational.

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