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Lose Abdominal Fat - 3 Key Steps

There is an epidemic of obesity sweeping the world. In its trail come some 20 different diseases all related to carrying excess fat, especially in the abdomen. Diabetes, Hypertension, Heart disease, Cancer and Depression are just some of the more common diseases that stalk the obese or overweight person.

Losing fat is a struggle for many overweight or obese persons. It is not any wonder then that the average person is quite overwhelmed as to where to start. There are a few things you must know about how your metabolism works with relation to the foods you eat, your lifestyle and especially your stress levels.

There are 2 types of fat stored in the body- white fat which is stored in and around muscle groups and brown fat - stored predominantly around the organs of the abdomen and also known as visceral fat). It is this second type of fat - brown fat, that is difficult to lose.
There are some key principles to follow in attempting to lose the difficult brown abdominal fat. Here are the 3 steps that will aid you in your effort.

STEP 1 TO LOSING YOUR ABDOMINAL FAT - EAT CORRECTLY
You must correct your diet. There is much confusion surrounding what is right and what is not. The popular media highlights various programs at different times. Fat free diets, Atkins diet, Cabbage diet, Zone diets, high protein and low carbohydrate diets - all have had their primacy for a time. But not one of them is the absolute answer to losing fat.
In your gene structure, there are a set of genes that get switched on and off that govern fat storage or fat burning. These are sometimes called the FAT genes. FAT stands for Famine And Temperature regulation. These genes get switched on or off depending on how your brain is reading your internal and external environment.
The human body is designed to get it its energy mainly from carbohydrates. When a meal is devoid of or has exceptionally little carbohydrates, the brain thinks this is a starvation event and first switches to an alternative source of energy - glycogen, which is stored primarily in the liver and muscles.
It will use this source in the short term. However if your go onto a no carbohydrate diet for a period of time, you will lose some weight (and this may not be fat but muscle) initially, but your body will switch to fat storage under these circumstances. Your body is doing exactly what it was designed to do. Missing meals on a regular basis switches on the fat storage mechanisms in your body.
Eating at regular intervals is therefore a MUST if you want to lose fat.
The entire fat metabolism mechanism in your body is controlled by a remarkable hormone found inside your fat cells. This hormone is called Leptin. It is the leptin level that switches on or off, the FAT genes.
Choosing the correct foods to eat can assist greatly in burning brown fat. There are foods that naturally switch you to fat burning. Incorporate these into you diet and you will see within 14 days, the first signs that your body is burning fat. Here are 5 foods you can start with to help you on your way. Lean beef, Eggs, Avocado, Blueberries and Cherries, Walnuts.

STEP 2 TO LOSING YOUR ABDOMINAL FAT - MANAGE YOUR STRESS MORE EFFICIENTLY
Stress, overeating and sleep deprivation are 3 factors that drop your leptin levels and cause your body to switch to fat storage. Make sure that you are getting at least 8 hours of sleep every night. Many overweight or obese people have slow wave sleep deprivation. This is a type of sleep deprivation that occurs when you don't go into a deep enough sleep during your sleep cycles at night. Day time drowsiness or early morning fatigue are sure signs of this type of sleep deprivation.
There is an excellent formula called PRIME 1 that was created out of adaptogenic herbs by the Russian scientist, Dr Breckman. This well researched formula can help buffer your body against chronic stress from a rushed lifestyle or life events. Reducing stress allows the leptin level to rise and switches the genes to fat burning. This is especially true for brown fat.
Getting more sleep per night can greatly assist your body to burn brown fat. Even a short 1 hour nap between 1 to 3pm daily can help your overcome sleep deprivation and switch you to fat burning mode.

STEP 3 TO LOSING YOUR ABDOMINAL FAT - DO THE RIGHT TYPE OF EXERCISE
Not all types of exercise enable you to lose fat. The only type of exercise that switches your metabolism to fat burning ( a raised metabolic rate) is multi-planar exercise. In this type of exercise, the body is moved in all directions - up, down, side to side and forward and backward.
Mike Geary an expert nutritionist and fitness trainer says: "Focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat.In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves".
Your focus should be on working the largest groups of muscles in your body (not just your abdominal muscles) to raise your basal metabolic rate.The key principles of multi-planar exercise are high intensity, short bursts and frequent repetitions. Kettle bell weights used in this manner can create rapid fat burning and redefinition of muscle groups.
Each of the steps described above is a major pillar in losing abdominal fat. if you leave one or more of these steps out, your fat loss effort may be blunted and not succeed.
Rajen Cooppan is a physician with a special interest in correcting metabolic disruption in the body.
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