Abdominal fat can increase risk to cardiovascular disease in both men and women. Nutritious diet of healthy choices and aerobic exercise can bring about healthy weight loss and inches around the waist. A firm flat stomach is a sign of health and lowers risk to diabetes. As with any exercise, healthy nutrition, or weigh loss program you begin, first consult with your physician as to your physical condition and best approach.
Subcutaneous fat stored just under the skin has no physiological function unlike visceral fat. Visceral fat acts like a cushion and protects internal organs from external shock. High abdominal fat is seen in individuals with apple shaped bodies and it limits physical appearance. It is also very challenging especially for men as it increases the vascular load and work on the heart.
Abdominal Weight Loss Programs:
Certain forms of weight training, aerobic exercise and dietary restrictions are recommended for abdominal weight loss. A diet higher in protein is considered as most appropriate.
Healthy choices in the concentration of carbohydrate and fat should be comparatively lower. An exercise program that combines resistance training and cardio workouts can be practiced for about six days a week to reduce abdominal fat.
The resultant loss of belly fat in a period of few weeks can be as high as one fourth. The practice of cardiovascular exercise can help gain muscle and lose fat. The synergestic action of weight lifting and aerobic exercise are indicated for loss of belly fat.
Recommended Dietary Plans:
The dietary pattern for healthy weight loss is about 50% carbohydrate, 20% protein and less than 30% fat. Cardiac exercises that target certain fat burning zones often fail to provide desired results. Other forms of exercises like crunches and sit-ups may not be highly efficient with abdominal fat.
Adequate water intake is critical with weight loss programs to bring about detoxication. Pure water intake promotes functional capacity of the endocrine organs and gastrointestinal system.
Whole food products like grains, fresh fruits and greens should be incorporated in diet. Aerobic exercise programs that progressively increase in intensity with a weekly schedule can help lower waistline inches.
Exercise Training Guidelines:
Resistance training programs that target average metabolic rate and modulate hormonal response are most recommended for healthy weight loss.
Exercises that do not burn enough calories may fail to change the appearance of the stomach and waist. Genetic predisposition for accumulation of fat in the waistline can be worked against by maintaining low levels of fat in the body.
Individuals who cannot indulge in resistance training and heavy cardiovascular workout can pursue regular physical activities. Individuals with less favorable genes for a flat waist can work to strengthen abdominal muscles.
The exercise program should be practiced consistently, approximately 3 to 4 times a week, to achieve definite results. Regular exercises like fast walking and light running for about thirty minutes a day can stimulate the metabolism for inches lost around the waist.
Healthy choices are requirements of macro nutrients like minerals, vitamins and antioxidants should be provided to burn fat. Increased Metabolism leads to healthy weight loss with a healthy nutritional plan.