I am Stone Mkomah a Physique Transformation Trainer.
Belly fat is considered stubborn fat in human body. And anybody can loose it. But the big question is how? In order to achieve low percentage body fat you have to concentrate on your diet.
To burn fat overall, you need to follow a healthy, nutritious diet and exercise regularly. This will create a calorie deficit and eventually your body starts burning fat for its energy needs.
As said earlier, diet plays the critical role. As they say, Abs are made in kitchen not in the gym. From my personal experience, it is 60% diet and 40% exercise. By exercise I mean anything where you sweat and have to breathe heavily for long duration. Weight training further accelerates the fat loss.
Keep it simple. If you try to do some fancy stuff, it won’t last long. As a first step, avoid deep fried food, food with high sugar content, liquid calories like sweetened juices and soda, etc. Reduce portion sizes of your meals and strictly monitor everything that goes into your body. Along with this start walking more wherever you can. Do this consistently for a month and you will see the changes for yourself.
Some diet options which you can add in your routine to get your goal include the following:
White Eggs. This is the cheapest food and contains approximately 6 grams of protein. The choice is yours to boil or cook it.
Chicken. Try to eat boiled or roasted. You can add some spices and vegetables to make it tastier.
Fish. You can eat boiled or roasted.
Green leafy vegetables. Cook with less oil, but try not to deep fry to avoid losing valuable minerals.
Pulses. Pulses are good source of protein
Tofu. Its great source of protein with less animal fat.
Fruits. Eat a variety of fruits for carbs is essential as your body requires fuel for daily routine. Below are some of the fruits like banana, apple, mango, papaya, avocado, etc.
These healthy vegetables and fruits should be part of your life. Drink plenty of water daily and avoid too much junk and deep fried foods, alcohols and sugar.
Here are some of the recommended exercises which will give you great results with clean correct diet.
1. Running 5 kilometers 3 times in a week.
2. Rope skipping 100 jumps 4 times in a week.
3 Pushups. 25 pushups 3 times in a week, will hit your upper body and will target your core.
4 Squats. These exercises should be performed with extreme caution to avoid injury. Do 10 squats alternating with deep breaths.
6. Leg raises. Done to check whether if belly fat is disappearing.
7. Planks. This exercise is good for reducing belly fat. Try to be in this position for 30 seconds for a beginner and slowly increase the duration.
8. Side Planks
These exercises with correct clean diet can produce good expected results. But don’t expect results in 3 or 4 days. You need to be consistent and patient.
Non-exercise physical activities like walking, climbing stairs, doing household chores etc. can contribute significantly to unnecessary weight and should be encouraged. Get down to work and always do it safely.
Stay positive towards life and spread happiness. Always be mindful to the well-being of mankind.