Losing fat involves reducing overall calories. To lose one pound of fat, you have to create a calorie deficit of 3,500 calories.If you have a smartphone, try downloading a weight-loss app that tracks calories and lets you know when you've consumed more than your daily goal. or google tracking calories.
You also need to exercise. The best way to lose your belly is to reduce calories and exercise on a regular basis. Start out easy and try walking for 15 minutes a day. Add more time as you get in better shape. Choose exercises that you enjoy, so you'll keep doing them day after day. Running, skating, swimming, aerobics, cycling or jumping rope are all viable forms of exercise that burn a lot of calories but anything that gets your body moving is going to help. The most effective abdominal exercises include the bicycle crunch, reverse crunches and crunches on an exercise ball. Do abdominal exercises at least two days a week, performing one to two sets of 10 to 20 repetitions of each exercise.
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling
down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90
second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth
hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness
because I personally feel that it is one of the best ways to exercise, especially considering the speed at
which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the
information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise
because these foods can impact the release of the growth hormone in the body. The links are
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone.
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target
heart rate range (which is a percentage of your MHR). Staying within this range will help you work
most effectively during your cardio workouts.
First thing in the morning before you get out of bed have a clock with a second hand and check your
resting heart rate then figure your rate by the Karvonen Formula
The following link will help you figure your heart rate by the Karvonen Formula.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own
Are you doing any exercise, other than running? There are other things you can do that might work better to tighten/build the muscles in your belly.
You can't "spot lose" by taking fat burners...
You're eating vegetables and meat... Are you eating any healthy fats? What about dairy or whole grains? Peanuts are have healthy fats in them and are "fattening" if you eat too many...
Most diet sites recommend a combination of 45% carbs, 25% protein and 30% fat for a healthy diet. The carbs should be the complex type, such as those found in veggies, whole grains, etc that break down slowly and don't spike your blood sugar levels. Fat should be in the form of olive and coconut oils, avocados, nuts and nut butters, meat and organic butter, etc. Many people don't eat dairy, but I've gone back to full fat dairy.
Unless you're ready to have lap band surgery, it's going to take a while to lose the "pot belly". First, you have to strengthen those ab muscles. That means doing sit ups, crunches, and planking. lots of 'em. everyday. Run everywhere, everyday. At least a mile or two.