You can not touch your body with a magic wand and melt the fat from the places you choose. In contrast, exercise and calorie control will allow you to lose fat throughout the body, including the stomach and thighs. The key to achieving your goals is constant training. The American College of Sports Medicine suggests exercising most days of the week for 60 minutes, trying to alter your body composition.
How To Lose Fat On Stomach & Thighs
These are the steps for How to Lose Belly & Leg Fat that will really make you slim and smart in some days of a week.
- Monitor your calories
- Train aerobically
- Strengthen your core
- Toning the lower part of the body
- Burning calories
- Exercises to burn calories
- Limit calories
Monitor your calories
The only way to melt fat is to burn more calories than you consume. To lose 1 pound of fat you must create a caloric deficit of 3,500 calories. Control your calorie intake and reduce between 200 and 300 calories from your daily diet. Eliminate empty calories such as sodas and fast food, as they provide your body with little or no nutritional value and can accumulate quickly. Choose to eat lean meats, whole grains, low-fat dairy products, fruits, vegetables and nuts to keep your body fed and feeling full, which prevents overeating.
Train aerobically for 60 minutes a day to get your flat stomach and thinner thigh goals. Cardio training burns a lot of calories. Choose to run, swim, climb stairs, all these activate the lower body and can burn between 500 and 900 calories, depending on your intensity.
Strengthen your core
Core training can help you build abdominal strength and tone your belly by increasing your muscle mass. Adding core exercises after your cardio workout can help you achieve a flatter belly in a faster way. Make abdominal crunches, crunches, irons and scissor kicks. These calisthenic exercises strengthen the rectus abdominis, the external obliques, the internal obliques and the transverse abdominals which promote thin and toned abs. Complete three sets of 15 to 20 repetitions per exercise.
Toning the lower part of the body
Train the strength of the lower body with circuit training. Complete six to 10 different exercises, one exercise after another without rest. This type of training increases your lean mass while raising your heart rate to burn large amounts of calories. For example, he performs one minute of squats, jumps, lunges, squat jumps, deadlifts, leg presses, and lunge exercises. Rest for three minutes and complete the circuit three more times.
How much cardio is needed for a flat stomach?
You’ve already noticed that doing a lot of sit-ups (sit-ups) is not the way to a flatter belly, but to giving cardio exercises. This is already an advantage when it comes to giving a new approach to your physical condition, since there is nothing like “spot reduction” (reduction of specific areas), in reality there are no shortcuts to have a slimmer body (including a waist smaller). Still, there is no easy way to tell how much cardio you need to reach your goal, since everything depends on the amount of excess fat you have to lose.
To lose weight, you must create a deficit of calories and this is achieved by burning the ones you eat. To be more precise, you need to create a deficit of 3,500 calories to lose 1 pound of fat. Surely this involves doing cardio exercises at least four or six days a week during all the time you have free or the one that endures exercising on a given day. If, for example, you do an exercise that burns 1,000 calories per day, then it will take you seven days to burn 1 pound of total body fat. If at least you had a small belly at the beginning, repeating the cycle indicated daily for three weeks, may be enough to get the flat belly you want.
Exercises to burn calories
If you have all the time in the world (as well as desire and willpower), then you can do almost any cardio exercise to help you create the calorie deficit, although walking or cycling are not as efficient as others. Burn more calories requires more intensity and more time in the exercise. Some of the exercises that burn the most calories include running (a 160-pound person burns about 906 calories per hour). Cross-country skiing causes a 160-pound person to burn about 600 calories per hour, while swimming causes him to burn around 618 calories. Compare this data with walking (which causes you to burn approximately 522 calories per hour). The treadmill is an ideal piece of equipment for cardio exercise.
A safe amount of weekly weight loss is around 2 pounds, which equates to a deficit of about 7,000 calories. Sure, you could simply eat the same amount of food you’ve always eaten and simply burn the extra 1,000 calories, but the other way to do that is by reducing the number of calories you consume daily. By eliminating about 250 calories per day (roughly the number of calories a soda bottle contains), you can end up with a 1,750-calorie deficit in a week. If you burn approximately 500 calories exercising five days a week, then you will be creating a deficit that can help you lose more than 1 pound each week.
If you find it impossible to exercise for an hour or you can not because of your schedule, you are not alone. Fortunately, there is another option for those days when your time is limited. High intensity interval training or HIIT is an exercise you can do in just 12 minutes and according to the American College of Sports Medicine, following this routine you can increase your metabolism throughout the day and help your body burn Subcutaneous abdominal fat. Warm up for five minutes by walking or jogging, then sprint (run fast) for one minute at approximately 90 percent of your capacity. Go back to walking or jogging for another minute and then repeat the sprint-recover cycle (run fast, recover) for a total of eight times.