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You can lose stubborn jiggly fat by modifying your lifestyle to include regular aerobic exercise, strength conditioning and proper nutrition. The good news is that you don't have to spend hours in the gym every day to see results -- in fact, exercising for as little as 10 minutes at a time and for 150 minutes a week is enough to burn calories and fat. Strength training twice weekly is enough to reap significant gains in strength and endurance. And when you blend those efforts with a healthy diet, your jiggly fat will disappear sooner than you ever thought possible.
Raise your heart rate for 150 minutes per week. According to the Centers for Disease Control and Prevention, moderate exercise such as brisk walking can shed the pounds that cause jiggly fat. It also prevents early death and improves your body's cardiorespiratory efficiency, mood and disease-fighting capability. As you increase exercise intensity, you can decrease the amount of time you need to spend working out aerobically -- for example, jogging for 75 minutes a week provides the same health benefits as walking for 150 minutes. You can also try dancing, biking, climbing stairs and swimming. Perform your chosen activity for at least 10 minutes at a stretch -- try exercising before breakfast and lunch, and finish up with a brisk walk after dinner.
Add full-body strength training to your cardio workout on two-to-three nonconsecutive days per week. Although working out at a gym provides the greatest range of options, you don't need an expensive health club membership -- or even home gym equipment -- to make strength and toning gains. Pushups, situps, the plank, squats and lunges work every major muscle group using only your body weight. In addition, as you become stronger, you can modify each move to make them more difficult; this prevents frustrating fitness plateaus.
Consume a diet of healthy nutrients. The National Weight Loss Registry reports that people who successfully lost and kept off weight did so by incorporating diet and exercise into their daily lives. You can speed your fat loss by drinking plenty of water and eliminating processed foods that come in a box, bag or can. High-fiber foods help keep you full, which reduces sugary cravings. Green, leafy vegetables and smart carbs such as whole grain bread power your muscles for a steady energy burn. Lean proteins help you build muscle. Most important, once you view food as fuel instead of therapy, you'll become reluctant to give back those hard-earned fitness gains with junky binges that provide little nutritional value.
- Fitness trainers can help you keep your workout fresh and interesting while also demonstrating proper form.
- For the best results, always use proper form. Never sacrifice form for more exercise repetitions.