How To Effectively Reduce Belly Fat

Jelly Belly. Love Handles. Dunlap Disease. Whatever you want to call it, the excess fat around your midsection that wiggles and jiggles in all the wrong places just isn't pretty. Not only is belly fat unattractive, it can be downright dangerous to your health. Extra fat carried around your abdomen can increase your risk of heart disease. With so many pills, potions and programs flooding the weight loss industry today, many people are left feeling just plain confused about how to effectively reduce belly fat.

The first thing you must know about how to effectively reduce belly fat is that there is no magic bullet when it comes to weight loss. Reducing body fat levels requires a three pronged approach that doesn't come from popping diet pills or gulping down foul tasting drinks. Belly fat also won't come off by trying to spot reduce only doing sit-ups or crunches. It's just not possible to spot reduce, so don't waste your time.

So, the question remains, how do you effectively reduce belly fat? Here is a safe, practical three pronged approach to get rid of belly fat.
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1. Healthy Meals. Notice the word diet isn't part of the equation. That's because the word diet conjures up visions of carrots and celery and not much else. The word diet gives us nightmares of deprivation and hunger, and that's not the image we're looking for with permanent weight loss. Just because the word diet isn't used does not mean you're free to gorge on junk food at will. Healthy meals consist of lean protein, lots of vegetables, whole grains and some fruit. Your should consistantly choose foods that are as close as possible to their natural state.

2. Cardiovascular Exercise. Regular cardiovascular exercise will reduce body fat levels. Where should you start? Wallking is great cardio! Put your shoes on and get moving for at least 30 minutes per day. It doesn't matter how fast or how far you walk in the beginning, the most important point is that you're moving your body aerobically on a regular basis. If you don't enjoy walking then ride a bike, rollerskate, jog, run. Participate in whatever aerobic activity you enjoy.

3. Lift Weights. Yes, you did read that correctly! If you're wondering what lifting weights has to do with effectively reducing belly fat, then read on. Regular weight lifting has several beneficial effects for those folks trying to reduce their body fat levels. Muscles burn extra calories. The more muscle you carry on your frame, the more calories you burn in a 24 hour period which translates into extra fat burning power. Muscles take up about one third less space than fat. Muscles give you the power to carry on your daily activities more effectively and with energy to spare.

Learning how to effectively reduce belly fat isn't a difficult task. The three principle keys to getting rid of your gut rely on diet, cardiovascular exercise and weight lifting on a regular basis. Remember, you didn't sprout belly fat overnight and you can't get rid of belly fat in a day, but you can reduce belly fat if you're willing to put forth a bit of
effort.

HOW TO RAISE YOUR CARDIO AT 54 YEARS OLD

There are a large number of benefits to participating in cardiovascular exercise -- including weight control, improved self-esteem and prevention of heart disease, stroke, diabetes, osteoarthritis and some cancers. Cardiovascular exercise is important for individuals of all age and activity levels. Whether you are currently working out or looking to increase your fitness regimen, you can. Even at the age of 54, you can raise your cardio routine.

1. Check with your doctor. After age 40, the National Academy of Sports Medicine recommends you consult your doctor prior to beginning any new exercise routine. A physical exam can help ensure you are healthy enough for physical activity.

2. Stretch and warm up. To reduce your risk of injury, participate in a five- to 10-minute warm-up prior to exercising. Walk, jump rope or use a treadmill. Follow up with gentle stretching. Perform calf raises, hamstring stretches, neck circles and shoulder shrugs.
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3. Select one or multiple cardiovascular exercises you enjoy. Consider jogging, brisk walking, aerobics or dancing. If you experience joint pain, consider a low-impact form of cardiovascular exercise. Low-impact exercise provides you with the same benefits as cardiovascular workout while placing little to no stress on your joints. Consider swimming, using a rowing machine or an elliptical machine, riding a bike, or walking on a treadmill.

4. Work your way up to your desired cardiovascular activity level. The National Academy of Sports Medicine recommends increasing your routine by 10 percent each week until you reach your desired activity level. For example, if you want to run one mile a day, start with one-tenth a mile and add a tenth each week until you reach your goal.

5. Follow the American College of Sports Medicine's exercise guidelines. With permission of your doctor, aim to participate in 30 minutes of cardiovascular exercise per day, five days per week.