Here it is – the answer you’ve all been waiting for! It is simple and uncomplicated though not necessarily easy. The way to reduce abdominal fat is to lose overall body fat through proper diet and exercise. When I say “diet”, I don’t mean restricting calories. When you restrict calories, you lose weight, but most of that weight comes from muscle loss. Let us focus on reducing body fat. The scale only measures total body mass against gravity. It does not differentiate fat from muscle.


The key to a proper diet is eating an abundance of the right kinds of foods at the right time. Here are the basics. Eat six small meals a day including a protein at each feeding. I eat roughly every two to three hours. Eat whole foods not processed foods. The difference is eating a whole, fresh orange verses orange juice. The orange is a whole food and requires many more calories to digest than orange juice which is processed and predigested. The whole orange also contains many more nutrients that can be absorbed by the body, not to mention natural fiber. Obtain most of your carbohydrates from fresh vegetables and fruit rather than bread and pasta. Watch the amount of fruit ingested due to its high content of fructose. Even though it’s natural, it’s still sugar. Of course, avoid all simple sugars and fried foods.


Now on to exercise! I use free weights for fat loss. Perform strength training exercises that require multiple joint movements and large muscle groups. Keep the rest period between sets to only 30 to 45 seconds. This of course will depend on your fitness level and if there are any medical conditions present. A Personal Trainer is recommended to design such a program for you and instruct you with correct form and technique.


In addition to strength training, I recommend intervals (sprints). Sprint at near maximal effort for 10 to 30 seconds, then rest for one to three minutes depending on your current condition. If you have orthopedic issues, such as bad knees, use the incline on a treadmill to increase intensity instead of running. Repeat the sprint phase four to eight times. As each interval session becomes easier, reduce the rest time. For a challenge, sprint uphill then walk back down and repeat. I perform intervals out on desert trails sprinting uphill.  At the end of the sprint you should be out of breath and unable to speak a full sentence, otherwise you’re not working hard enough. Feeling nauseous is not uncommon, so go at a pace you can handle. It’s better you start off slow and stick with it, rather than progress too fast, become discouraged and quit.


In conclusion, proper diet, strength training and interval training will result in body fat reduction. Keep in mind, the location of fat loss cannot be predicted. It usually occurs first in the face and last in the area where it’s stored the most. Be patient and consistent. This may involve a new lifestyle for you – but how much is your body and health worth? For me, it means everything!!!

By:  Sharon Powell

Copyright ©2011



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