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Articles > Weight Loss > How To Lose That Spare Tire
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"I Need To Lose The Spare Tire"
The "spare tire," or the excess buildup of fat around the belly, is a common complaint worldwide. To lose the surplus weight from your hips, you need a balanced meal plan designed for weight loss together with a strength training plan, so that you burn up calories and tone and firm your problem areas. It's a slow process, and it won't happen overnight. Your body will need to be challenged as you become more fit, and both your diet and fitness plans should take this into account.

You can challenge your body in many ways, but here are just a few:
For strength training
Increase resistance
Perform more reps
Move the weight slower
Add an additional set
Use static holds
Change the exercises

For cardiovascular exercise
Go faster
Increase workout time
Incorporate intervals
Use an incline
Cross-train

What does "eating right" really mean? If dropping fat is your objective, it means eating 5-8 small meals spread equally all through the day, with each meal being protein-rich with a modest quantity of carbs and a minimal amount of fat. Doing this can enhance your metabolism, eventually helping you burn more calories while at the same time supplying your body with a continuous flow of nutrients all day long.

Space out your protein intake and try not to eat more than around 1000 calories in any one sitting. That means if you get the double whopper with cheese … no fries and get a diet coke. Your body is only going to be able to break down a certain amount of food per meal so excess gets deposited … guess where … you got it, in the spare tire. The food you eat, manipulating your hormone balances, and getting appropriate rest is really the key to preserving lean body mass.

Help For The Spare Tire
The bottom line for weight loss is to burn more calories than you consume. There is a hereditary factor that decides where people accumulate fat. Though maybe not cosmetically attractive, the fat that builds up on the hips, thighs and buttocks is not hazardous to your health. Regardless of where it is located, fat belongs to the whole body, so you can't spot reduce, i.e. you can't do sit ups and lose abdominal fat, and you can't do leg raises and lose thigh fat.

Fat works on a FILO (first in, last out) basis. In other words, you lose fat first in the areas where you gained it last in the process of putting on weight. If the tire was the first indication that obesity was imminent, as is often the case with guys, it will be the last to go as well. Women, on the other hand, tend to put on a lot of fat on legs and butt before it spreads to the stomach, so the tire tends to leave early on.

Unfortunately fat can't be controlled by specific exercises. The great thing is if you're exercising consistently as well as eating proper nutrients and the right amount of calories that are proper for your energy deficit, you WILL lose fat without losing muscle. For some it will come off in desirable places first and for others it will not. Bottom line, fat comes from whatever area you were genetically programmed to lose it first.

Crunches aren't going to do it if you're really serious about reducing your waistline. Do 3-5 aerobic workouts weekly that last anywhere from 30-60 minutes for the best weight loss results. By aerobic, we mean walking, jogging, cycling, skating – anything that uses your larger muscle groups in your legs, back and chest in a repetitive manner, gets you breathing heavy and can be sustained for a comparatively long period of time, say 15 minutes or more.

Losing the Spare Tire
Obesity in America is a growing crisis, and most of America has taken part in some sort of fad diet in hopes of shedding those unwanted pounds of fat in the quickest amount of time. The truth of the matter is, despite what these diets promise, they are not very healthy for your body, and don't provide you with long-term success. One of the main reasons why these diets are so popular is because there is a plethora of them that actually work, but for a short time.

Liposuction to get rid of spare tires and other evidence of middle age spread is popular with a lot of baby boomer men. Experts say there are many reasons for the increase. One reason is that the stigma attached to men doing plastic surgery is eroding. Another reason is the spate of reality shows such as Extreme Makeover, Dr. 90210 and The Swan. There's more public awareness of what plastic surgery has to offer, and so more people realize that "if it bugs me, I can do something about it."

This fat accumulation around the mid-section is more than just an eyesore – it is a cause for concern. People who tend to accumulate surplus fat around their midsections are at greater risk for coronary heart disease and diabetes than people who store their fat below the waistline. Liposuction may not be the answer for everyone – but cardio is. Cardiovascular exercise is the most important form of exercise you can do for yourself.

Not only is a firm, flat stomach the ultimate symbol of sex appeal, researchers have found that losing abdominal fat is one of the most important steps you can take to stay healthy for life. Much of the fat in your midsection is stored deeper inside your body, in and around the liver and other organs. Belly fat is stored energy. To get rid of the fat, you have to burn more energy than you eat on a regular basis.


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