Nothing Is Impossible: How to Remove Lower Belly Fat
Step 1
Cut back on your bad eating habits. Give up the fried foods, processed meats, refined baked goods and sweets. Eat nothing but fruits, vegetables, nuts, seeds, lean meats, fish, whole grains, beans and low-fat dairy products. Keep your portion sizes under control as well.
Step 2
Partake in cardiovascular training to burn the fat in your lower belly, as well as the rest of your body. Do any type of cardio that causes you to sweat and raises your heart rate, such as running, spinning, inline skating, stair climbing, elliptical training and power walking. Aim for 45 to 60 minutes of cardio, three days a week on nonconsecutive days.
Step 3
Lift weights to build metabolically active muscle mass. Do exercises that work all your major muscle groups: bench presses, shoulder presses, back rows, triceps extensions, biceps curls and squats. Perform 10 to 12 reps, three or four sets and work out three days a week on the opposing days of your cardio.
Step 4
Lie flat on your back to do flutter kicks. Straighten both legs and lift them 6 inches off the floor. This is your starting point. Leave your right leg where it is and raise your left leg 2 to 3 feet higher. Lower your left leg as you simultaneously lift your right leg. Alternate back and forth in a steady motion for 15 to 20 repetitions. Place your hands under your butt if you feel stress on your lower back.
Step 5
Execute a set of mountain climbers to work your lower abs and burn calories. Align your body in a racing position with your hands shoulder-width apart on the floor and feet in a staggered stance. Keep your hips low as you quickly shift your feet back and forth on the floor as if you were running in place. Alternate each leg forward until you’ve done 15 to 20 reps with each leg.
Step 6
Perform knee tucks on a stability ball. Place your hands shoulder-width apart on the floor, place your lower shins together on the ball and straighten your arms. Lift your hips up to get your body into a push-up position and roll the ball toward your face as you tuck your knees into your chest. Hold for a second, then roll the ball back out; repeat 15 to 20 times.
Tips * Perform three to four sets of your ab exercises and workout after your cardio sessions.
I will repeat this for the millionth time: You cannot target your lower belly fat. There is no HOW TO to removing belly fat. There really isn’t Simply put; your body decides where to store fat (weight gain) and where to remove fat from (weight loss). This post is great, it explains some pretty good workouts for your abdominal muscles but not for the subject it discusses: lower belly fat. You can’t simply choose where to remove it from. The only way to remove lower belly fat is to remove fat itself which is done through a combination of healthy eating, weight lifting and cardio/HIIT.
Tips To Help Curb Compulsive Eating
First, a definition: Compulsive overeaters do not attempt to compensate for their bingeing with purging behaviors such as vomiting, fasting, diet pills or laxatives. Compulsive overeating usually leads to weight gain and obesity, but not everyone who is obese is also a compulsive overeater. A person who appears to be of normal or average weight can also be affected by these behaviors.
- Avoid temptation. You’re much more likely to overeat if you have junk food, desserts and unhealthy snacks in the house. Remove the temptation by moving these foods to the back of your fridge and cabinets, so they are not the first foods you see.
- Stop dieting. Strict dieting usually involves hunger and deprivation. This may trigger food cravings and the urge to overeat. Instead of restricting foods, focus on eating in moderation. Find nutritious foods that you enjoy and avoid labeling foods as “good” or “bad.” Try to eat more small meals throughout the day.
- Exercise. Not only will exercise help you lose weight and improve your health, but it also helps depression and reduces stress. Exercise is a natural way to boost your mood and can help put a stop to emotional eating.
- Reduce stress. Learn how to cope with stress in other ways that don’t involve food. Compulsive overeating has little to do with hunger. Individuals will often eat when they are not hungry or use food to fill an emotional need. Impulse eaters may take that extra bite because “it is there” and they often deprive themselves of food.
- Don’t try to change your relationship with food overnight. Set small goals and give yourself some positive feedback. If you tell yourself, “I need to add more fruits and vegetables to my diet,” it will be more positive than saying, “I need to stop eating candy.”
- Be kind to yourself and don’t expect to be perfect. Learn from your experiences and experiment with what works best for you. If you are suffering with compulsive overeating and feel it’s getting out of control, you should really seek professional help to stop the unhealthy, weight-gaining, self destructive behavior.
- Staci Leavitt Kobren, R.D.
Handbag workout
No equipment? Accessorize your workout with stuff you already have! Use a handbag and put heavy things in it, like for example packages of rice (I put 4kg -8.8 lbs). Books and dictionaries will also work too, no excuses!
Here is a suggestion for a glute-targeting circuit:1- Squat trust & lift
2- Pass-through lunges
3- One-legged bridge on the right leg
4- One-legged bridge on the left leg
5- Squat press
6- Donkey kick right leg
7- Donkey kick left leg
8- Froggy glute lift
9- Back lunge push-out right leg
10- Back lunge push-out left leg15 repetitions per exercise, perform circuit 3 times. It takes about 10 minutes to complete the circuit one time.
NB: this is not a real Louis Vuitton bag, it’s a fake… If I had a real expensive designer bag, you bet I’d not use it as workout equipment! ^_^
Exercise descriptions can be found on my wordpress-blog: www.fitnesstreats.com/2012/05/handbag-workout
