Overview

Combining aerobic exercise and resistance training is one of the most effective ways to lose weight. You get the best of both worlds — you burn a high number of calories during aerobic exercise and build muscle with resistance training. The optimal workout regimen is to alternate days of aerobic exercise with days of strength training for a total of 6 days per week. Burning calories and building muscle will promote fat loss in a timely manner.

Aerobic Exercise

Do your aerobic workouts 3 days per week, such as on Monday, Wednesday and Friday. According to the Centers for Disease Control and Prevention (CDC), you should aim for at least 150 minutes of moderate-intensity aerobic exercise per week. However, you can burn more body fat and get the same aerobic benefit by increasing the intensity to a more vigorous pace. Some examples of effective exercises include high-intensity interval training, sprinting intervals, and spinning or high-impact aerobics. Just 30 minutes per workout is all you need to start burning fat.

Strength Training

Alternate your strength training workouts with your aerobic exercise days. Based on the previous example, you would do your strength training on Tuesday, Thursday and Saturday. Strength training complements aerobic exercise perfectly. According to the Mayo Clinic, muscle naturally burns far more calories than fatty tissue, so increasing your muscle mass will help you lose more fat. Each workout should be 30 to 60 minutes in length, and you can focus on two or three major muscle groups per workout. For instance, do the chest and abs on Tuesday, upper/lower back and shoulders on Thursday and legs and arms on Saturday. Hit each muscle groups with two different exercises for a total of 6 to 8 sets per muscle.

Burning Fat

Everyone burns body fat at a different rate, so it’s tough to pinpoint a specific body fat percentage you can lose after “X” number of days. However, Len Kravitz, Ph.D., of the University of New Mexico says a combination of aerobic and resistance training done consistently can greatly increase the odds of losing weight and/or maintaining a healthy body composition. Strength training is especially beneficial to the fat burning process. Although dieting can help you lose a significant amount of weight, as much as 50 percent of that weight can consist of muscle tissue, according to Dr. Kravitz. Resistance training effectively stops this process, and instead promotes the burning of fatty tissue rather than muscle tissue.

Potential

A 6-day weekly workout program consisting of three aerobic and three resistance training days will offer a huge amount of weight loss potential for people of any fitness level. Although results will vary from person to person, you can count on seeing results within the first 30 days. Don’t use a body weight scale to determine your progress because it’s not an accurate indicator of how much body fat you’ve lost. Instead, use a simple eye test to gauge your progress, such as how loosely your clothes are fitting.

You’re probably wondering how to lose belly fat regain the use of your wardrobe after months of normal use special clothes pregnancy.

Easier said than done! Especially if you need to juggle the demands of your newborn and your other daily concerns. It is hoped that while you were pregnant, you took good resolutions regarding your diet, you were anxious to bring to your unborn child all the nutrients that give him every opportunity to develop the best possible conditions.

Now that your baby is born, it is particularly important to keep these good habits. This is even more true if you are breast feeding. However, when it comes to losing belly fat after childbirth, some dietary adjustments are possible to help you reach your goal more efficiently.

Here are some recommendations to suit all particularly women who want to regain their line after pregnancy. Make sure to follow without much difference and the results you get may surprise you in the right direction.

Foods low in fat and rich in nutrients

One of the first things to keep in mind is to use and abuse of fresh fruits and vegetables. Whole seeds are also an excellent choice: eat lentils, beans, quinoa, sesame seeds, flax seeds … These are real health food, rich in protein, good fats such as omega 3 famous who have a very positive on triglycerides.

Like dairy products? Prefer yogurt and cheese with low material grasses. Cream? No problem if choosing light cream and consume it moderately.

As for meat, choose fish and poultry. For beef and pork, choose pieces poorest in bold.

Don’t remove belly fat in a single shot

There is “fat” and “fat.” Not all have the same flaws, some are even essential to the body. In your choice of edible oils, largely prefer olive oil first cold pressed. This oil, although a little more expensive, offers the best value for money. Avoid as much as possible refined oils, simply because they are not healthy.

Spread the prepared foods industry

They are frozen in the fresh or canned form, these foods are often too rich in Fat, too high in salt or sugar. They contain additives that are not healthy: preservatives, flavor enhancers.

In short, they provide too little real nutritional elements with respect to harmful elements. It is true that they have a practical side, as always available and ready speeds, but they quickly reduce to nothing all your weight loss efforts.

If it seems too difficult to do without it, don’t buy them: if you don’t have to hand at home, you will not be tempted to use the day you will have a little bit of laziness to prepare yourself to eat.

Take small portions

Make it a habit not to use too much. Want a funny thing? Use small plates: one portion will seem bigger. Sounds silly, drank it works!

Don’t Jump meals

This is a very bad idea! In fact, instead of make you lose belly fat, this action will paradoxically have the opposite effect for various reasons that we will not expose here. To boost your weight loss, it is quite the opposite to do: take 5 to 6 small meals per day. This habit prevents your stomach to be empty and you can not feel the sensation of hunger. Moreover, by doing so, you keep your metabolism active (remember, the metabolism of stored fat is used to produce the energy the body needs).

Don’t eat if you aren’t really hungry

It is true that having to care for a newborn can sometimes cause stress. Since food provides a kind of emotional comfort, it can be tempting to grab something more to relieve stress to relieve hunger.

This is a trap we must not fall. You feel edgy, exhausted? Put your baby in the stroller and go for a little walk. You will make one stone: making him take the air, it will be more quiet, sleep better, and as for you, you will feel much better when you return.

Do a little exercise

If your delivery was in good condition, without further complication and cesarean section or if you did some sports or some exercise before becoming pregnant, why not gradually recover these old habits? As a precaution, it is still best to speak to your doctor who is best placed to advise you in this regard. There should a priori be no reason for it gives you the green light if everything goes well.

Your weight loss should be smooth absolutely must go slowly. Schemes are too fast to be avoided. The stated objectives are often not realistic. Besides the fact that they have a negative effect on morale, they are also the most dangerous for health. Some of them give you the feeling of losing belly fat fast, when in fact it is water you lose, as water is heavy (2lbs per liter) and that our body contains about 70%, if you lose a lot of water, you quickly makes you rejoice too soon, without wary of “blowback.”