Most Efficient Ways to Get Rid of “Stubborn Fat”

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Let’s face it, that marshmallow tummy did not get there overnight. Not just the cheat meals but the stressful days at work and skipping workouts for a day, week, or month made those pockets of fat gain even easier. The worse news? Those extra pounds won’t go off easily. We know it’s frustrating, and most of us have been there too, but luckily some secret treatments and tips depending on your body type help get rid of this stubborn fat so that it doesn’t take forever.

Here are some effective and practical ways to get rid of those stubborn extra pounds;

1. Look Over Your Diet;

The formula is simple you only loose fat when you burn more than what you consume. If you store more fat than you burn. You get fatter by pocketing that extra food on unwanted areas of your body. To lose weight, an ideal body should consume around 1200 calories daily backed with exercise of minimum 30 minutes.

Here is a sample three-day fat-loss meal program, giving an average of 1,200/day. You can adjust portions as needed to match your body type, gender, weight, activity level, and height to drop off those last few extra pounds. Make sure you drink most water throughout the day.

DAY 1

Breakfast

  • 1 egg
  • 1 orange
  • 1 slice whole-wheat toast with 1 tsp margarine or butter
  • 6 oz Greek yogurt
Lunch

  • 2 slices whole-wheat bread with 2 oz ham, 1 tsp mayo, mustard, and lettuce and tomato
  • ½ cup grape tomatoes
  • Raw broccoli
  • Pear
Dinner

  • 3 oz chicken breast, with 2/3 cup bowtie pasta, mushrooms, zucchini, and
  • red pepper with minced garlic
  • 1 cup green salad with 1 sliced tomato and 2 Tbsp light dressing
Snack

  • 3 squares graham crackers
  • 1 cup milk

 

DAY 2

Breakfast

  • 1 waffle with ½ cup peaches
  • 1 egg
  • 1 cup of milk
Lunch

  • 3 oz. grated cheese, ½ cup beans, tomato, onion, carrots, lettuce, cucumbers, 2 Tbsp light ranch dressing, salsa, 1 apple

 

Dinner

  • 3 oz. roast beef
  • ½ cup potatoes
  • 1 oz. roll
  • Carrots and onions
  • 1 tsp butter for veggies
  • Tossed salad with 2 Tbsp light dressing
Snack

  • ¼ cup Grape Nuts with 6 oz. Greek yogurt

 

DAY 3

Breakfast

  • 1 oz. lean ham
  • ½ cup steel-cut oats with 1 cup milk
  • ½ grapefruit
Lunch

  • 2 oz chicken breast, mushrooms, peppers, romaine lettuce, 1 Tbsp Caesar dressing, 2 Tbsp grated Parmesan cheese
  • ¾ oz pretzels
  • 1 tangerine
Dinner

  • 2 oz lean ground beef, 1 slice cheese, 1 hamburger bun, onion, lettuce, tomato, 1 tsp mayo, ketchup, and green beans
Snack

  • ¾ cup Cheerios and 1 cup milk

 

 

TO-DO: Add a Detox Tea

This speeds up your metabolism system and improves your digestive system.  The few best detox tea are; ginger tea, Green Tea, Cayenne Pepper Tea, and Red Clove Tea.

NOT-TO-DO: Cut Down on Booze

Alcohol can affect your hormone levels that affect your body’s metabolism level to bank on more calories.

2. BOOST YOUR WORK OUT

Are you ready for the critical fat burning workout plan? Don’t take it as a rigid plan, but you can flex it to suit your body and schedule.

Day One – Cardio

Each rep should be for 30 seconds at maximum effort and then 30 seconds at a comfortable pace. Repeat 5 times and then take a 60-second break before moving onto the next cardio exercise.

  • 5 reps of sprinting
  • 5 reps on the exercise bike or bodyweight lunges
  • 5 reps jumping rope
  • 5 reps on the stair climber or bodyweight squats
  • 5 reps on the rowing machine or burpees
  • 5 reps jumping jacks

That’s 30 minutes, but you can reduce the time by reducing the number of reps for each exercise or simply completing just some exercises.

Day Two – Upper body strength training

These strength training exercises require gym equipment, but you can adapt them for home use.

Try doing 3 sets of 10-12 reps of each of the following. If you can’t manage 3 sets, do as many as you can and do a little more each day:

  • Lat Pulldown – or Dumbbell rows
  • Seated cable row – or Bent over barbell rows
  • Tricep overhead extension
  • Dumbbell incline bench press
  • Dumbbell curls
  • Cable lateral raise (can also be done with a dumbbell)

Day Three – HIIT

High-Intensity Interval Training is a fantastic way to get quick results, and it doesn’t take a huge amount of time or equipment.

Simply focus on 20 seconds at maximum pace with 10 seconds of rest between exercises. Try completing 3 reps of each of the following exercises, rest for 1 minute and then repeat. This should be a total of 3-5 circuits:

  • Lunges
  • Push-ups
  • Jumping jacks
  • Frog legs
  • Mountain climbers
  • High knee ups
  • Arm sprints
  • Burpees
  • Planks

Day Four – Lower body strength training

You’ve focused on your upper body. Now it’s time to do your lower body. Many of the exercises in this fat-burning workout plan use both upper and lower body muscles, but narrowing in on the legs will burn some calories and get the juices flowing.

  • calf muscles Try doing 3 sets of 10-12 reps of each of the following:
  • Walking lunges
  • Deadlift
  • Weighted squats
  • Glute kickback
  • Reverse hack squats
  • Standing calf raises

Day Five – More cardio

It’s a great idea to finish your workout week with some steady-state cardio. This means putting 30-60 minutes aside and choosing an activity that keeps your heart rate between 110 and 140 bpm.

  • Running for weight loss, running, cycling, swimming, or even fast walking can do this.

It should be noted that you won’t burn as many calories as you do with HIIT style cardio. Still, low-intensity cardio has been shown to help lower stress levels in addition to many other benefits.

3. The Magic Treatment – Cool Sculpting

If you are willing to fight the stubborn fat and want a flat tummy, shaped thighs, butts, and no double chin, you have to understand that exercise and diet alone are not enough to lose fat and maintain your weight. Cool Sculputing is the magic solution to get rid of that stubborn fat. It is the world’s most in-demand treatment for non-invasive fat reduction. FDA cleared as effective and safe.

Cool Sculpting safely freezes underlying fat cells without damaging the skin and tissues. When fat cells are exposed to freezing temperatures, they crystalize, initiating cellular death. The metabolic process collects the crystalized fat cells and removes them from the body as waste. This gives a natural-looking reduction in stubborn fat that is also long-term.

If you’re looking for a professional solution to cut that belly off, then go nowhere but to Ana Luiza Perrone.

BONUS: The Key to Burn Fat

Don’t Stress Out: Stress triggers hunger, binge eating, digestive problems, and sleep deprivation. Most importantly, it takes away your motivation to go to the gym.

Take Enough Sleep: While you’re sleeping, your body utilized the stored fat as fuel to burn the fat. That is why sleeping is the key to make your body burn fat.

Final Thoughts

Diet and intense workout remain a fundamental part of sustaining the desired body figure. Still, given that different people have different body types, exercise and diet are not enough for getting rid of stubborn fat. That’s when Cool Sculpting comes in for reducing stubborn bulges. 

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The content and the information in this website are for informational and educational purposes only, not as a medical manual. All readers are urged to consult with a physician before beginning or discontinuing use of any prescription drug or under taking any form of self-treatment. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you are under treatment for any health problem, you should check with your doctor before trying any home remedies. If you are following any medication, take any herb, mineral, vitamin or other supplement only after consulting with your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help. The Health Benefits Times writers, publishers, authors, its representatives disclaim liability for any unfavorable effects causing directly or indirectly from articles and materials contained in this website www.healthbenefitstimes.com