After training for some time now, I’ve been asked every question you could imagine, but by far the most frequent question is “How do I get my stomach to go down?” or “How do I lose inches from around my waist?”
So, today I’m going to give you a jump-start on shrinking that waistline and getting into better shape. Belly fat is a sign of increased risk for very serious illnesses such as heart disease, stroke, heart attack, diabetes, and certain types of cancers.
If you or someone you know is focused on losing belly fat, you shouldn’t focus on spot training; you should increase your fat burn through cardiovascular activity, resistance training, and a healthy/balanced diet. By adding all three components, you’ll be sure to jump-start the shrinking of your waistline.
The first step to losing belly fat is to select your fat loss goals. I suggest a fat loss program that has you losing around 1-2 pounds a week; anything more would most likely include the loss of muscle. So, to make sure you accomplish your goals, you’ll have to burn around 1000 calories daily; this will include your output (exercise) and input (food). Remember, it takes a burn of 3,500 calories to lose a pound, so be very strategic in your planning.
Next, take part in some type of vigorous activity, such as running, hiking or bike riding. Intensity matters; vigorous activities burn calories faster and will lead to faster results. Walking is a good start, but as soon as you feel up to it, try running. On average, walking for an hour burns around 300 calories, while jogging for an hour burns around 600 calories.
If you can’t seem to conquer vigorous activity, try using an interval training approach. Start with a low to moderate activity and then increase to a higher paced activity. One should continue to rotate between the two activity levels for 15 – 30 minutes; by doing so, you can increase the length of your calorie burn by up to 30 percent longer.
Last, but definitely not least, pay attention to what you’re eating. Select foods that contain a lower calorie value but allow you to feel satisfied after eating. A very good example of this would be fruits, vegetables, and whole grains; all of which take longer to digest than other foods. You can also try switching to leaner meats and low fat or light versions of your favorite foods.
About DeLano Daniels
After many years in health and fitness and enduring some of life’s hardest trials, DeLano Daniels launched his own fitness company Pin Fit in 2012 to help motivate, inspire, and guide individuals who are wanting to change their lives. Not only is DeLano a certified personal trainer and nutritionist, but also a sponsored athlete, natural bodybuilder, writer, and college graduate. When DeLano isn’t training for shows, he can be found training individuals for special occasions, personal goals, fitness competitions, and most importantly better overall health and wellness. For questions regarding fitness, nutrition, or training, contact DeLano at firstname.lastname@example.org or 832-775-3590.