Manual The Belly Off! Workouts: Attack the Fat that Matters Most

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Subcutaneous fat is associated with healthy cholesterol levels and fewer heart attacks, but it also has less blood flow and holds onto calories, which makes it tough to burn off.

The Belly Off! Diet

The fat contents within the foods we consume either visceral fat or subcutaneous fat. Subcutaneous fat located at the waist — the pinchable stuff — can be frustratingly difficult to budge. It can be important, then, to eliminate subcutaneous fat for our mental wellbeing. As with any exercise and nutritional regimen, we must remain dedicated and focused to sticking with the process. As subcutaneous fat is much harder to shred than visceral, we must allocate more time to aerobic training — or cardiovascular exercise cardio. Harvard Medical School recommends moderate-intensity cardio exercise in durations of no less than 30 minutes per day.

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Intermittent exercise sessions days per week, for example will not yield much if any measurable decreases in subcutaneous fat levels. The American College of Sports Medicine states it may take between 60 to 90 minutes of aerobic training, up to five times per week, for some individuals to lose weight. Subcutaneous body fat can be eliminated in multiple workout sessions throughout the day.

An alternative to moderate-intensity cardio is interval training — a more intense form of cardio.

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Interval training is just alternating the high-low intensity of each movement during the workout. The main benefit of interval training is that you can expedite the fat-burning process — an excellent solution for those dealing with a tight schedule.

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The main advantage of weight training is that it boosts metabolic rate and burns calories, even while at rest. Regardless, effective weight circuit training will target all the main muscle areas — upper and lower body — and efficiently reduce the fat composition within these areas.

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The end result: your body shreds fat and, eventually, appears more toned. The simple reason: a rigorous exercise regimen cannot overcome the bad foods we eat. For subcutaneous fat to shred, we must strike a balance between the two. Bad dietary habits cannot be overcome by a demanding exercise routine.

Visceral Fat

This is perhaps best illustrated by an important observation; you can lose weight by diet alone. Since its inception in as a column in "Men's Health "magazine, the Belly Off! Club has amassed more than , members who have dropped nearly 5 million pounds of belly fat by sharing the real-world diet and fitness strategies that have led to their successful weight loss.

With the launch of the Belly Off!

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  4. Club on MensHealth. In just months, more than 17, Belly Off! Club members set up profiles to track their nearly 60, pounds of weight loss.

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    What "Men's Health "discovered in the process was that nearly 95 percent of those Belly Off! Club members used the same simple strategies, which helped them to lose anywhere from 30 to pounds! Now, in "The Belly Off!