Perhaps the cruelest irony to body fat is that the fat areas that we want most to go away are the areas with the hardest fats to get rid of. Since the fat remains no matter how hard you try to reduce it, you’re prevented from wearing the clothing you most want to wear. Revealing clothing such as tube tops, short skirts and little dresses just aren’t an option. Many people are stuck with this type of fat because it’s just so difficult to reduce.
For those with the money and desire, the most stubborn types of fat can be treated with a liposuction procedure. This is a procedure where fat cells are literally sucked from your body. This is painful and potentially dangerous. If you are willing to forgo such radical treatment, there are some other effective methods that are safer, less painful and that you can do yourself.
The most important aspect in controlling fat and weight is a healthy diet. The hard part is finding the diet that’s right for you that will actually do want you want it to do. The best diets will feature foods with a good balance of fats, sugars, carbs and proteins. The number of total calories you consume will also need to be reduced.
The best way to find a diet that’s right for you is to consult a dietitian. They’ll help you develop a diet full of natural, healthy food and also help you learn how to shop for the healthiest foods. Once you have the food, you may not be familiar with the best way of preparing it. A good cookbook that is based on healthy eating can help with that aspect.
A Mix of Diet and Exercise
The most effective way to shed excess fat is through a mix of low calorie, healthy eating and a good exercise program. The best type of exercise for weight loss is aerobic, which forces your body to raise its metabolism and burn calories. There is a wide variety of aerobic exercise routines from which you can choose, such as walking, running and even dancing. All of these lead to a higher heart rate which is sustained of a period of time. This helps your body use for fat than it generates through the calories you consume.
The opposite of aerobic exercise is anaerobic, an example of which is weight training. Mixing the two types of exercise together is the best strategy for losing weight. Through weight training, your muscles grow stronger and are better protected against injuries. Other benefits include better balance and the ability to accomplish common daily tasks easier.
Exercises for the Upper Body
The upper body consists of several muscle groups including the deltoids, biceps, triceps, forearms and pectorals. There are several exercises that focus on these muscle groups that are easy to learn and perform. Weight lifting exercises like curls, shoulder presses and pull downs all work the various upper body muscles. The classic bench press is a versatile exercise that works all of the upper body muscles. However, you should learn how to perform the exercise correctly before attempting it.
Mid Section Exercises
The muscles of the lower back and abdominal region are some of the most important areas to strengthen. The abdominal region consists of several muscle groups such as the abdominus muscles, both internal and external, and the obliques. The back consists of the trapezius area, which lies behind the neck and shoulder area. Exercises such as sit-up, crunches, twisting exercises and many others quickly strengthen this important region.
Lower Body Exercises
The legs form you base of support, making them extremely important to strengthen. The best lower body exercises, which are very effective in reducing fat, are the squat, quad and hamstring lift and calf raises. Since the leg area is such a large muscle group that it requires plenty of rest between exercise sessions. At least a day of rest is required between each session.
Stomach fat will begin to shrink away as you burn calories but there are some things you can do to speed up the process. One of the simplest is to drink plenty of water. Water will not only reduce your appetite, but also help flush away body waste. You should also keep your diet low in carbohydrates, which will help your body regulate insulin. Finally, stay away from alcoholic beverages which are both high in calories and negatively affect metabolism.
Though fat reduction may seem hard or even impossible, once you learn what you need to do and get started doing it, you’ll see results quickly. After you shed the pounds you’ll agree that all the work and effort was not wasted.