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How To Lose Belly Fat, a combination of Diet & Exercise By Spencer Jackson

An easy to follow guide to how to lose belly fat using a combination of diet and exercise. Presented by Spencer Jackson of Heroes Fitness Stores, a fully trained fitness coach and sports nutritionist.

If you want to quickly lose weight or loose fat stomach there a several things you require to do.

The first thing is to get your food intake correct. For fat loss the amount of calories you require is worked out using the formula 10 X your bodyweight in pounds, ie: if you are 10 stone it is 140lbs x 10 = 1400 calories, this should be broken down in to 3 categories

1. Carbohydrate

This should consist of 50% of you dietary content which equates to 700 calories for a 10 stone person, divide that by 4 which is how many calories there is per gram of carbohydrate and that comes to 175 grams carbohydrates per day. The carbohydrates
you should be looking at consuming should come from oats, bran cereals, wholewheat pasta, granary breads, fresh fruit and vegetables, beans and pulses.

2. Protein

Protein should consist of 30% of your dietary content which equates to 420 calories for a 10 stone person, divide that by 4 which is how many calories there is per gram of protein and that comes to 105 grams of protein per day. The proteins you should be looking at consuming should come from poultry, fresh oily fish, some red meats and if working out a high quality whey powder protein.

3. Fat

Fats should consist of 20% of your dietary intake which equates to 280 calories for a 10 stone person, divide that by 9 which is how many calories there is per gram of fat and that comes to 31 grams of fat per day. The fats you should be getting come from sources like nuts and seeds, olive oil, fresh oily fish and essential fatty acid supplements.

The next step is to eat these foods small and often, the best way is to consume food between 6 to8 times per day, if that’s not possible then 4 to 6 is fine.

4. Fitness and Exercise

The second thing is to get yourself a good fitness program, if possible from an experienced personal trainer. The best way to burn fat is to train around 4 times a week, to of these days should consist of a good weight training routine combined with
core fitness exercises and the other 2 days you should workout aerobic and exercise heart rate. If you can only exercise home then get yourself some good core fitness products and use body weight exercises for training strength and do some power
walking for a minimum of 30 minutes using some ankle weights for a tougher more intense work out.

5. Recovery

Lastly it is essential to any diet and fitness regime to get a least 8 hours sleep at night as this is important to recover and get the best exercise benefits.

I hope this is of help to any one wishing to live a longer and healthier lifestyle.