Are you going out of your mind trying to figure out how to get rid of your lower tummy fat? You certainly are not alone. Many people have spent hours doing sit ups and crunches, only to find that they still don't have the defined abs or flat stomach that they were hoping for. The reason for this is that doing sit ups and crunches will define and strengthen the abdominal muscles, but it will not do anything about getting rid of the layer of fat that is covering them up, and preventing the world from seeing them. In order to get those abs to show through, you need to perform a few extra steps. Let's take a look a 3 things you can do to get rid of lower tummy fat for good.
* Cardio
Cardio exercise is the first key in the fight against tummy fat. Energy is measured in the body with a unit of measure called a calorie. A calorie is the amount of energy it takes to heat 1 gram of water by 1 degree celsius. You need to burn 3500 calories in order to lose 1lb. of fat. Cardio exercise will get the whole body moving and working so you will be able to get more of a total workout. This is what you want since you can not target one specific area of fat. 30 minutes of cardio exercise will burn roughly 150 - 300 calories. An hour will burn even more. Cardio should definitely be a part of any well rounded exercise program. Some great examples of cardio exercises would be walking, jogging, jump rope, biking, and swimming.
* Weight Training
Weight training is your 2nd defense against lower tummy fat. Muscle burns more fat as energy. So, the theory is that adding more muscle mass will burn more fat, and it will raise your metabolism. This has been proven in numerous studies. The added muscle will also help to burn more fat when your body is at rest. This, combined with cardio workouts, is a great combination that you can use to get rid of lower tummy fat. Weight training is not just for body building. You can tailor your workouts to your need. You don't need to add lots of bulky muscle if you don't want to. Training with lighter weight and higher repetitions will produce the toned lean look that is sought after by many people. Other than burning fat, there are other advantages to weight training. You will be stronger, which will give you better posture, and give you more stamina when doing you cardio workouts. Do not over look weight training as part of your workout plan.
* Refined Carbohydrates
Refined carbohydrates are foods that are processed by machines that strip the germ and the bran from the whole grain. Example of this include white bread, white rice, or anything made with white flower, pizza, pasta, all sugars, all products with sugar. Eating refined carbohydrates produce higher levels of glucose in the body. As the blood sugar increases, the body produces insulin to try and help process the extra glucose. When your liver and your muscles reach their capacity for sugar storage to be burned, this extra sugar is converted to fat. This fat is then stored to be burned at a later date. These foods are going to be your biggest enemy if you are really wanting to get rid of your lower tummy fat. Try eating only whole grains such as quinoa. Quinoa is incredibly nutritious, and will help you lose fat. Also eating 4-6 times a day and eating smaller portions will help to speed your metabolism, and put your body back into balance.
Getting rid of your lower tummy fat is not an easy task, but it is definitely a reachable goal. The key is to stay consistent and don't give up. You will see results in roughly 1 -2 months. Don't give up on yourself. This is a process, and it will get easier the more you do it.
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