Lose Belly Fat in 30 Days with These Simple Steps

Have you been looking for an easy and dependable way to build muscle and lose belly fat?    There have been many fitness coaches who have prompted their students to use a variety of simple exercises in combination with a low calorie diet as a way of rapidly building up strength and flexibility while burning fat.

There are a few essential things that you need to be aware of before you embark on a program to lose belly fat. When you’re considering weight loss, the first thing that comes to mind is calorie reduction. The problem is calories, though important is just one part of the story.

The battle of the bulge is different for everyone but the common denominator is the equation; calories invested must be less than calories spent at the end of the day. There are a few caveats to this equation, the human body is a very complex organism; one that constantly adjusts to its environment.

If you attempt to deprive it of calories for too long you begin to slow down essential services to conserve power. This process is counterproductive to your weight loss plan because the kind of low calorie that will shed pounds very quickly will allow those pounds come back just as fast.

There are 3,500 calories in one pound of fat. If you are able to use 3,500 calories throughout your daily activity, you will lose an entire pound. Where it becomes speculative is in the nature of the pound you’ve just lost. That pound is more likely to be composed of water, protein, and fat.

Another thing to keep in mind when looking at bodyweight versus body fat is the varying levels of water that you may retain. Water retention is responsible for the day to day fluctuation in weight on your scale. Ask anyone who has eaten several slices of pepperoni pizza and a bag of potato chips to get on the scale the next day.

Excess salt in your diet will cause you to retain fluids. Many of the astonishing accounts of rapid weight loss through Atkins and other diets in the first week can be attributed to the diuretic effect of some of these programs.

It is recommended by most medical experts that you try to keep your weight loss at or around two pounds a week. The best way to get results is through a combination of aerobic, resistance training along with high and low level fat intensity workouts.

Here are a few ideas that will help you to shed one to two pounds of fat a week like clockwork.

1. Establish a base number of calories that you will need when you’re active and subtract 500 calories from that number. That’s your new baseline.
2. Remove highly processed foods, sugar and any product that comes in a box from your diet for at least 3 to 4 weeks.
3. Establish a workout schedule with the following items:

• Day one. Strength training – depending on your level of fitness, this can be mild basic exercises such as push-ups, sit-ups, leg raises, squats and lunges.
• Day two. This is a fat burning day. Choose from high intensity workouts like boxing, jump rope, sprinting, or circuit training.
• Day three. Back to strength and fitness training.
• Day four. Repeat day two.
• Day five. More strength training.
• Day six.  Fat burning walk.
• Day seven. Rest.

By reducing your calorie intake and increasing your activity level, you’ll be burning fat at about two pounds a week. Stay focused, you’ll lose belly fat in no time!