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30 minutes aerobic exercise to lose belly fat | aerobic exercise for weight loss | aerobic exercise
What are the benefits and which methods are best when it comes to aerobic training? I will discuss those in detail right here. Included are sample aerobic activities and guidelines to follow. Learn more now!
Losing stubborn body fat and getting into one’s best possible shape may require at least some aerobic activity. The range of aerobic methods available and the different ways in which to engage in cardio are many – enough to cause confusion for those wanting to shed excess weight to reveal their hard-won muscles.
Question is: what are the best methods of aerobic exercise? Is there a perfect way to lose fat through cardiovascular means, and if so, what is it? Aerobic activity by its very nature requires fat to be used as a primary fuel source, with carbohydrates and protein being used to a smaller extent. Therefore it is obvious that in order to lose fat, some degree of aerobic work will need to be done.
However, the type of aerobic work needed for fat loss is a subject open to much debate. Aerobic activities (typically done at a moderate intensity, although higher intensity aerobics has been shown burn more calories) constitute any form of exercise that is repetitive, long, and hard enough to challenge the heart and lungs to use oxygen as a fuel source to sustain the body over a longer period (15 to 20 minutes or longer).
So, aerobic activity done at a moderate intensity (50-75 percent of Maximal Heart Rate [MHR], or within the mythological fat burning zone) appears to burn more actual fat, but does it help with greater fat losses over the longer term? Some researchers suggest not.1
It appears that exercising aerobically at a higher percentage of MHR (75% or more) burns more in the way of total calories, which adds up to greater fat total losses. (Max Heart Rate is easily calculated by subtracting your age from 220.)
As long as the exercise is performed within the aerobic zone (using oxygen), and does not become anaerobic in nature (instead drawing from carbohydrates for fuel), the higher the intensity the better.
30 minutes aerobic exercise to lose belly fat | aerobic exercise for weight loss | aerobic exercise Video Rating: / 5
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Are you trying to lose weight?
There are many things that help weight loss besides a fad diet and exercising once in a while. It needs proper planning and a lot of determination.
Here are a few easy steps to help you lose weight.
1. Start Your Day with Lemon Water
Lemon water is an excellent drink for weight loss. Lemon juice helps your body get the nutrients it needs to burn fat into energy and stop weight gain. Make sure to keep drinking lemon juice even after you lose weight, to keep your new weight.
2. Take Apple Cider Vinegar
Because apple cider vinegar has acetic acid, it’s good for losing weight. Acetic acid stops body fat from building up. Apple cider vinegar also helps your body take in nutrients from the food you eat, treats digestive issues, and fights infections.
3. Replace Your Regular Tea/ Coffee with Green Tea
Another good idea for weight loss is to drink green tea. It has a big range of antioxidants that help the body break down foods, and help in losing weight. The catechins in green tea are very good for burning fat, because they free fat from fat cells. They also fight free radicals and stop diseases.
Switch your regular cup of tea or coffee with a cup of organic green tea. You can drink 3 to 4 cups of green tea a day.
If you really want to lose weight in a healthy way, there’s no way to escape from regular exercise and activity. Doing a mix of mild and hard physical activity will help you lose weight, and control your weight.
Also, exercise helps lessen stress and raise your energy, mood, and sleep quality. It lowers the risk of chronic diseases like Type 2 diabetes, heart disease, strokes, and some cancers. It’s best to set a certain time slot in your day for your exercise routine, so that you do not skip it because of the excuse that you don’t have enough time.
5. Eat a Healthy Diet
A healthy and low calorie diet is a very important part of a good weight loss plan. Make sure to include fresh fruits, vegetables, and whole grains in your diet, instead of filling up on junk foods.
Stay away from fried and fatty foods. Also, don’t take in too much sugar and salt.
Look for healthier forms of your favorite foods. For example, eat homemade air- popped popcorn instead of high- calorie, oil- popped popcorn.
Don’t eat things made with white flour like white bread, cookies, muffins, pizzas, hotdogs, burgers, pasta, and other foods like that. Choose whole grain and healthier forms of these foods. Their labels should say “100 percent whole grain”, not just “made with whole grains” or “multi- grain”.
Eat more fiber and proteins, but less carbohydrates. Proteins will help you feel full for longer, and lessen cravings.
Set aside one day a week for a cheat meal. Remember, it’s important not to eat too much. To get the most out of your cheat meal, eat it slowly and try to avoid disturbances while eating.
Choose fresh fruit juice, instead of packaged fruit juices, which are full of sugar and preservatives.
Use virgin coconut oil in your diet. It is easy to digest, good for your health, and also helps your body break down materials faster.
Eat smaller meals, more often.
6. Drink Plenty of Water
Drink a lot of water throughout the day to help your body wash out toxins. It is suggested to drink 8 to 10 glasses of fluids a day.
Besides helping to clean out toxins, it makes the body burn fat faster.
Also, eat more fruits and vegetables that are full of water.
7. Get Proper Sleep
Getting proper sleep and relaxation is also very important for weight loss. In fact, not getting enough quality sleep affects your hunger and fullness hormones, negatively changes the way your body break down materials, and changes the way your genetics impact your body mass index (BMI).
A lack of sleep makes you snack more late at night, makes you crave comfort foods, and leaves you too tired for regular physical exercise. Lack of sleep can also stop weight loss efforts from working.
Make sure to get 6 to 8 hours of sleep every night.
Disclaimer: The materials and the information contained on TOGETHER are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provider.