Hard Belly Fat

Belly fat is categorized into two parts, one is soft and hard. Some fitness experts believe that the hard belly fat is a result of drinking excess alcohol, eating deep-fried foods like chicken and chips, and unhealthy lifestyle habits. Of the two different types of fat, hard belly fat is more difficult to lose.

People who have hard belly fat are considered to have slow metabolism rates which lead to excess accumulation of fats in the belly and thigh regions.

Some people are genetically predisposed to having a certain body shape, be it an apple shape or pear shape. A sedentary lifestyle and a non existent exercise routine are some of the common causes of belly fat. If you planning to get rid of excess fat, it is important that you understand how fat accumulates in the body.

Once you understand this then you will be encouraged to follow an exercise and diet regimen.

When we consume carbohydrates they are converted into glucose by the body, glucose is a primary source of energy for our bodies. The food source is turned into glucose which the body then uses for its immediate needs. If your body produces excess amounts of glucose, meaning if production is more than the requirement it gets stored.

The body will store this excess source of energy in the muscles and other organs. When the muscles and organs like the liver are filled to capacity the body converts this excess source of energy into fat for easy storage. These fat stores if not used, give you an appearance of a bloated belly, thunder thighs, flabby arms and double chin.

The best way to get rid of hard belly fat is with a combination of, healthy eating habits, regular exercise and lifestyle changes.

Diet is one of the most important factors that you need to control if you want to lose the excess fat. Include vegetables in your diet program, they have a high fiber content which will give you a feeling of a full stomach even if you eat less.

Another benefit of eating vegetables is that they have diuretic qualities and will help cleanse toxins from the body. Eat vegetables like asparagus, cabbage, carrots, spinach and celery. Fruits have antioxidant qualities and important vitamins like vitamin C, E, and A which fulfill your body's energy needs without adding to the fat percentage.

Include fat burning foods like apple, cantaloupe, watermelon, orange, lemon, etc in your diet program. Lean meats like chicken and fish are suggested instead of eating beef and pork.

If you want to burn the stored fats in your body then you need to exercise on a regular basis. One of the best exercise routine is to have 3 days of cardio training and 2 days of resistance training. Start your week with cardio exercises like jogging, cycling, or aerobics for 30-40 minutes, anything less than this is ineffective.

On day two do resistance training, involve muscles in your upper body like chest, shoulders, arms and back. Day three do the cardio routine but don't do the same exercises you did on day one. Fourth day is for training your lower body and abdominal muscles.

Do squats, lunges, leg curls and abs exercises like crunches, reverse crunches, leg raises and plank. Day five is again cardio for 30-40 minutes with high intensity. The cardio exercises will help you burn fat and the resistance training will help you tone the body.

One of the most ignored aspects of fitness is lifestyle. People follow unhealthy eating and drinking patterns and then wonder how come they aren't losing any belly fat even after exercising. If you want to get rid of the belly fat, limit your alcohol usage, try to avoid drinking after 7 in the evening.

Drinking excess tea and coffee will also add to your body fat percentage, limit your coffee or tea usage to 2 cups per day. Another important suggestion is to take adequate rest and sleep for at least 6-8 hours a day. Avoid late nights and stick to a routine when it comes to sleeping. Eat in regular intervals and take small meals.

Losing weight is like opening a combination lock, it won't happen until you get all the right units together. It is also advisable that you consult your physician before starting any exercise or diet regimen.