How Do I Lose My Stomach and Back Fat?
have a large amount of abdominal fat around my stomach and lots
of back fat. It's really making me depressed since I want to lose
weight but every time I start out it seems like I get off track
quickly and fail. I need some guidance. What exercises do you recommend
and how many calories should I decrease in order to get rid of all
two most important and effective methods to tighten up one's midsection
or "core" (i.e., abdominal area and trunk region) are:
- Proper and consistent nutrition
- Cardiovascular exercise
The single most important and effective method to get your midsection
headed to where you want it to be is proper and consistent nutrition.
Okay, great. So what does proper and consistent nutrition mean?
Actually, the concept is quite simple: The proper part consists
of low-fat, low-sugar foods that contain a moderate to high amount
of protein in combination with quality carbohydrates that are high
in fiber (i.e., fibrous carbs). You ideally want to eat three (3)
medium sized meals per day that contain these types of foods with
a lean protein shake in between those meals at least twice per day
for a snack. For example:
A good breakfast may be an eight (8) egg-white omelet cooked in
extra-virgin olive oil loaded with your favorite vegetables (e.g.,
mushrooms, spinach, peppers, onions, tomatoes, etc). Cheese is an
option, but not recommended if you are really looking to shred your
midsection as quickly as possible. Add two (2) slices of dry whole
wheat toast and a cup of black coffee and you will be ready to attack
For lunch, you may want to knock down a grilled or blackened chicken
sandwich on whole wheat bread with lettuce, tomatoes, pickles, onions,
etc (again, whatever your favorite veggies are). Adding a little
ketchup, mustard or teriyaki sauce is okay, but be sure to avoid
condiments like mayonnaise and ranch dressing because they do nothing
but add needless calories that are counterproductive to your goal
of tightening up your midsection. As far as beverages go, water
is always your best option, but unsweet iced tea or sugar free soda
are also acceptable on occasion.
A great snack is a lean protein shake or maybe some cottage cheese
with berries or a handful of nuts like almonds or walnuts.
For dinner, some grilled or blackened salmon or similar nutrient
dense fish is always a great choice. Extra virgin olive oil is always
a fantastic resource to cook your fish (or virtually any food) in
and be sure to hit up your fish with your favorite low sodium seasonings
and spices. Great side dishes to accompany your fish are a baked
sweet potato or yam and as much green fibrous veggies as you can
handle (steamed broccoli, steamed asparagus, Brussels sprouts, etc).
Wash it all down with some ice cold water with lemon or your favorite
sugar free beverage and you'll be good to go!
A great bedtime snack is a lean protein shake. When eating before
bed or late at night you really want to be sure to limit the amount
of carbohydrates and sugars to as few as possible. Foods that are
high in lean protein are the optimal solution for bedtime snacks
to supply your muscles with the fuel they need to repair and rebuild.
Dictionary.com defines consistency as "steadfast adherence
to the same principles, course, form, etc". Simply put,
all you need to do to achieve your goals of improving and continuing
to improve your midsection is to follow the advice provided in the
paragraphs above on a consistent basis. It's important to remember
that you do not have to be perfect! Striving for perfection will
only lead to disappointment and failure. All you need to do is be
consistent and improvement will become a byproduct of your consistency!
Cardiovascular exercise or "cardio" for short, is the
second most important and effective method to get your midsection
(and whole body) lean and trim. Cardio plus proper and consistent
nutrition is the killer combo for fat destruction. Just like nutrition,
cardio must be done properly and consistently in order to maintain
any improvement you have worked so hard to get. There are many cardio
routines that effectively burn fat. The routines that are right
for you will depend a lot on your personal state of physical health.
For example, sprinting and explosive cardio training routines are
outstanding for burning fat and conditioning, but not everyone can
sprint or perform some of these routines due to personal limitations
such as bad knees, bad ankles, heart problems, achy joints, etc.
You should aim to do a cardio workout at least three (3) times
per week. Whenever you do a cardio workout (except for sprint work),
always do it for at least thirty (30) minutes straight with no rest
(including walking) and be sure to maintain as brisk of a pace that
you can handle. Ideally, shoot for 5-6 days of cardio per week consisting
of 45-60 minutes each session for the best results in burning calories
and overall fat. Some of the best cardio workouts include the elliptical
machine, jogging, Stairclimber machine, stationary bike and power
walking outside or on the treadmill. Remember: You don't need to
kill yourself with cardio - just be consistent!
Strength Training Exercises
Along with a very clean diet and proper cardio, you also want to
directly hit your abs with different exercises. Here are the best
ones I recommend:
To tone up the lower back, one of the best exercises is back extensions
which you can review here:
By consistently hitting it from all angles (diet, cardio, strength
training) you will be well on your way to reaching your fitness
goal of a tight, lean midsection!
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