We are surrounded by a marketplace full of quick fixes when it comes to losing weight and body fat. Infomercials swamp late night television with Hollywood personas representing various exercise mechanisms, trendy diet pills, 10 minute exercise videos, and crazy fad diets. Unfortunately, almost everything that appears too good to be true or seems too easy when it comes to losing weight or body fat, usually turns out to be ineffective without showing an end result that is anywhere near the final results on the advertisements. Losing weight and body fat can certainly be done.
However, the best way to gain ultimate results for an extended period of time is through basic diet and a solid workout plan. There are a few things to keep in mind when creating a workout plan.
First, set some goals. Goals are useful benchmarks that can help one decide how to approach their workout. Some examples of fitness goals include losing weight or body fat percentage, increasing a sports ability (i.e. mile running time), or completing a fitness activity (i.e. a local bike race). Once goals are set, the individual can think about what sorts of workout routines can help them get there.
The question of how to lose back fat eludes many, but nutritionists believe that the body stores fat in areas where particular systems need cleansing or support. Back fat is related to cortisol which is the hormone related to stress. One of the easier exercises to start to eliminate back fat is a daily exercise regimen of deep breathing exercises. Diaphragmatic or deep breathing allows the body to believe it is in a state of calm and eliminates overproduction of cortisol.
Fortunately, diaphragmatic breathing is an integral part of tai-chi, and Pilates. Adopting anyone of these fitness plans on a daily or weekly basis will help maintain lower stress levels. In turn, back fat can start to be reduced by removing excess cortisol from circulating throughout the body. Integrating aerobic exercise for at least 20 minutes 5 days a week is another way to tackle back fat. Choose an aerobic exercise that will keep your heart rate above at least 70 percent of your maximum heart rate for the entire 20 minutes.
Fasting or drastic dieting is never the answer to get rid of back fat. Fasting will put the body on high alert and start the circulation of an abundance of cortisol. Caloric intake should stay at a reasonable level on a daily basis so it will not interfere with your metabolic rate or fat burning process. However, processed foods or foods high in sodium, sugar and saturated fats should be avoided. Daily food intake should include natural foods such as vegetables, fruits, nuts or natural yogurts. Back fat can be eliminated through dedication to a daily regimen of deep breathing exercises and natural food intake. The addition of an fitness program can only enhance back fat being melted away.