I've been spending the last few weeks just researching fatty acids in foods, especially the fat in the abdominal section of the body. I wanted to get all the information I could find and then write about how to lose that stomach fat through eating right and minimum exercise. Let's not forget, "fat" is actually crucial for our bodies to function and without it, we'd die. When fat is gone, your body would just eat up your muscle until it was gone too. Then you'd be gone. We can't eliminate fat intake, but we can pick the best kinds of fats and eat them
in moderation. This information is what I've put together through my research. You can reap the benefits in the next 5 minutes, just reading my notes.The secret to showing a "six-pack" would be keeping low body fat percentages. If your body fat is any higher than about 10 to 14% for men and 16 to 18% for women, your abs won't show through that fat layer, no matter how hard you work out. That ripped guy on the add, probably hovers around 6% body fat, and those girls, about 10% or just over. The best way for you to see where you are at in body fat % is to go to a local gym and have a trainer test your fat levels, I bet they'd do this for free if you let them pitch you on training. You can also do a home test with a tape-measure, the kind that will go around your arms and legs, and it's fairly accurate, within maybe 1 or 2%. Do a search on this using the phrase, "home body fat test" to see how.
What you will really want to do is work your abs out as described later in this article and follow the steps. Try the following fat eating tips. You are reading this because you want to lose that fat and I assume you want to get a six-pack too. Studying how to eat is a must, as you will need to have a very "clean" diet. This means very limited quantities of the wrong fats. You can do this by reading up on it from all sorts of sites, which may take quite a few hours. For what you want, it'll be worth spending time on more research and learning how your body works. You could also take the short route, but you'd have to get a program that the pros have sunk hundreds of hours into creating for you. Over time, whatever route you take, you will learn to automatically take in the right foods and fats. It's like cooking a meal you've made dozens of times, no more directions needed, it'll be in your head.
Here is what I can teach you today, to help you on your way to losing the stomach weight now. There are basically three categories of fats existing in our potential diets. Some fats will do better, going through our bodies without leading to that BIG BELLY. Let's cover the difference in types of fat here:
- MONOUNSATURATED FATS - These groups of fat molecules are NOT saturated with hydrogen atoms. Each individual fat molecule has only space for one hydrogen atom. According to those health experts who study this for a living, the health impact of monounsaturated fats is neutral. Health experts have said limited quantities of these fats can reduce your risk of heart disease. These types of fats include olives, ground nut oil and avocados to name a few
- SATURATED FATS - These groups of fat molecules are COVERED in hydrogen atoms. These are the "NO-NO" fats to take into your body. Nutritionists frown on them, saying they increase health risks if you consume too much over a long period of time. This will raise cholesterol levels, leading to heart issues and even up to a potential stroke. These groups include foods such as mammal meat, skins on poultry, dairy products, the processed food like cakes, pastries, biscuits and coconut oil, just to name a few. These types of fats are extremely tasty, so keep in mind that they will cling to your body and cause the fat stomach and more serious heart problems. The goal is to make sure you are burning off more calories than you are taking in with SATURATED FATS. Limit your intake to very low amounts or none of these types of fat
- POLYUNSATURATED FATS - These fat molecules have a significantly lower melting compound so they break down better. For a visual example, these include vegetable oils, which at room temperature stay liquid. Compare this to lard or butter when it sets at room temperature, which one would you prefer to be in your body? Nutritionists say these fats, when limited, are GOOD for our health, especially coming from FISH OILS. You see this type of fat for sale in tablets in the stores as "Omega-3". Like monounsaturated fat, these fats will protect against heart disease and also lower blood cholesterol levels. That is the opposite effect of saturated fats. Studies on how polyunsaturated fatty acids help with arthritis are being run now too. These fatty acids are foods such as "sardines, mackerel, trout, salmon and herring, sunflower oil, grape-seed oil, safflower oil, so if you are not a fish fan, try the tablets.
- TRANS or PARTIALLY HYDROGENATED FAT - These fatty molecules aren't natural, they are synthetically made. Through process (man-made), hydrogen is added to liquid vegetable oils to make them more solid. Could include the polyunsaturated and monounsaturated fats. Will NEVER include saturated fats. Basically they have fewer hydrogen atoms than the saturated fats. To help the tummy, feel free to STAY AWAY FROM THESE, the are bad for you no matter how much you like the flavor. They raise the BAD cholesterol levels. Now unfortunately these fats are well marketed. Why? Because these man-made fats make food companies the most money at the end of the day. These fats will last longer with a lengthy shelf life, so they are cheaper to produce. HAVING IT YOUR WAY, RIGHT AWAY, with trans fats, really means it's going straight to that belly you don't want.
Really, any fat with the exception of limited amount of polyunsaturated fats, can lead to heart disease or other symptoms. Once you've mastered where your muscle-building and fat reducing energies are coming from, the next step is about working out the abdominal muscles under the skin to push them closer to the surface and make them big, so it's hard for your fats and skin to cover them without seeing their shapes!
Here is how to train your abs with just two types of exercises;
- Exercise One - Try performing a Swiss-ball roll-out movement, following that by a Swiss-ball crunch. You need an exercise ball, they are cheap, so keep it under $15. To do the roll-out, you need to kneel in front of the exercise ball with your forearms pressed against it. Make sure to keep your knees and feet firmly in place. The knees and feet remain touching the ground. Then roll the ball in front of you so your hips, torso, and arms slide forward. Try to Move as far as you can without arching your back, then pull back to the starting position and repeat this process. Leaving your knees and feet firmly on the ground the whole time. Step it up and only leave your feet on the ground as it gets easier. Guys, the internet is great, so when you have the ball and you are ready to begin, just do a search of the phrase "Swiss ball roll out" and you will see how to do this, visually.
- Exercise Two - You can do the same for the "Swiss ball crunch", but in a nutshell, you position the small of your back, above your butt on the exercise ball, feet firmly on the ground in front of you, with knees at a comfortable 90 degree angle to them. Balancing on the ball, overextend backwards, then come up into a crunch position and repeat this until you can't do it anymore, or you hit a predetermined number that will push you. Beginners can do 2 or 3 sets of 10 to 15 reps and grow from there. 30 to 60 second rests in between sets will be plenty.
There is one more key element, you must be taking in fewer calories that you are burning off, during the day. Take all calories you ate, add 10% to that to be safe, then include whatever workouts you are doing, and minus those calories out. If the end is under what your body maintains weight at then you will see fat dissipate. I would just suggest you go to a search and type in "calories burned per day" and you should get some great options to input your information, you need one that asks sex, height, weight, AGE, and how active you are in a given day or week. For example, I am just under 6 foot 1 inch and I'm 193 pounds. I am male, with a moderate lifestyle, so I will burn 2900 calories a day on average roughly, with gym and work. I'd need to be 3500 calories under this through so many days to lose 1 pound of that stomach or body fat. That would happen 1 pound per week if I stayed 500 calories under 2900 each day, at 2400 calories. It really isn't that hard to stay under that caloric intake level when you PAY ATTENTION to what you eat.
This article will help you lose the stomach fat and show the muscle instead, but if you REALLY want to learn how to lose stomach fat FAST, in 3 easy steps, then click on this link below. I found that this video will show you how you can stop dieting and calorie counting and still be able to eat good food while getting ripped. Go check it out for free here, you won't be disappointed:
