Having a high body fat percentage sets the stage for complications that come with being overweight or obese, such as developing chronic diseases, cardiovascular disease and some types of cancer.
Drink a full glass of water with your meals to fill your belly and continue to drink water at all other hours of the day. Kimberly Caines is a well traveled model, writer and licensed physical fitness trainer who was first published in 1997. If you want to reduce fat from your upper body, understand that spot reducing one particular area of your body isn't possible.
Set a goal to lose 1 to 2 pounds per week, which, according to the National Heart, Lung, and Blood Institute, is a safe weight-loss rate that allows you to make gradual lifestyle changes without feeling deprived. Work up a sweat on a bicycle or other cardio exercises for 30 to 60 minutes five days a week. Work up a sweat for 30 to 60 minutes on five days of the week to burn calories that contribute to fat loss. Schedule resistance exercises at least two days of the week, as recommended by the Centers for Disease Control and Prevention. See a doctor before beginning a fat-loss regimen, especially if you have an injury or health condition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. In order to look lean and toned, you should strive to reduce your body fat while preserving lean muscle mass.
While embarking on starvation diets or fad programs often result in quick weight loss--if you can stick to the restrictive program--the weight usually returns. Include such lean proteins as skinless chicken, lean beef, pork tenderloin, whey protein, and beans. Fat is an important macronutrient that facilitates hormone production and vitamin absorption. Women generally have a higher body fat percentage than men because of the needs of child-bearing.


Skip the high-calorie beverages that have no nutritional value, such as flavored lattes, dessert coffees, sweet tea, alcohol and soda.
Apply this to any form of cardio that you like, such as running, spinning, stair-climbing, jumping rope, elliptical training or rowing. Find other creative ways to move your body more often, such as walking around a building before entering, tapping your feet at your desk, walking in place while on the telephone and doing body weight exercises while watching television.
Her work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. To reduce body fat, regardless of where your problem areas are, you must take on a full-body approach. Some ways to reduce your caloric intake include eating smaller portions, or eating low-calorie foods instead of high-calorie foods.
Perform cardio, such as bicycling, brisk walking or pedaling on the elliptical machine, at a rate that allows you to talk to a workout buddy, but doesn't allow you to sing. Work all your major muscle groups and perform two or three sets and eight to 12 repetitions of each exercise. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
In addition to regular cardiovascular and strength-training exercises, focus on a diet rich in whole, unprocessed foods. Whole grains, such as brown rice and oatmeal, offer fiber that helps keep you feeling full for longer. Body fat percentages greater than 20 percent for men and greater than 30 percent for women are considered high, according to the Mayo Clinic. An example of a small meal is half of a whole-wheat bagel with peanut butter spread on top. Start your workouts with a light five-minute warm-up, then alternate back and forth from high to low intensity.
Caines holds a degree in journalism from Mercurius College in Holland and is writing her first novel.


This will result in fat loss from your lower body and your upper body including your belly, arms, back, shoulders and chest. Avoid sugary beverages, alcohol and foods that are high in cholesterol and saturated and trans fats. Although it often seems like it's more your lower body that's active during cardio, your upper-body muscles contribute by assisting with arm motions and helping you maintaining proper posture.
Strength training maintains and increases muscle tissue, which boosts your resting metabolism so you burn more calories, even after finishing your workout.
Burn about 1,000 to 1,500 calories more a day than you consume to achieve this rate of loss.
Leafy green vegetables and fruits offer volume and nutrients without a lot of calorie density. Eating healthy monounsaturated fats and omega-3 fatty acids can actually help you lose body fat. To exclude yourself from these statistics and lower your body fat percentage quickly, become more active and clean up your eating habits. Do multi-joint exercises, such as bench presses, upright rows, bent-over rows, squats and deadlifts.
For the best results, lose weight in a gradual, safe manner and perform exercises with perfect form. Get your main nutrients from lean protein, fruits, fat-free or low-fat dairy, whole grains and vegetables. If, however, you tend to burn only 2,000 calories a day, you should re-adjust expectations about your rate of weight loss or substantially increase your activity level.



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Comments »

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