Excess abdominal fat is a health hazard that the medical community says effects both men and women. Research has shown that abdominal fat, particularly around the organs, will lead to health problems for men. It is critical that you reduce this excess fat naturally and slowly.

These following conditions have been linked with belly fat: Heart disease, various types of cancer, high blood pressure, diabetes,stroke and insulin resistance. An absence of regular physical exercise and unwise dietary choices leads to a build up of belly fat in men. Age plays a part in the accumulation in both sexes, with the slowing of the metabolism and menopause in women. Both sexes tend to expand in the middle as we age, but excess belly fat can be lost.

There are no magical solutions to losing your belly fat just these two approaches: Diet and Exercise. It sounds kind of simple, right? It really is. All it takes is a personal commitment to get rid of that adipose around your middle. Don't fall for the idea of "targeted or spot reduction" exercises to help you . There is no such thing, even though it was promoted for many decades by health clubs in the early 20th century.

Fat is deposited evenly in areas where the body will store it. So, if you want to lose your belly fat, your diet will also reduce fat in other areas equally.

Belly Fat Reduction Plan

Understand that under feeding yourself will only trigger the body to store fat more efficiently, as low calorie levels signal starvation to the brain . A starving person loses muscle tissue before their stored energy (body fat) gets burned.

Consume the right amount of calories appropriate for your size,gender and age to maintain your organs, tissue and vital functions.

For example, a man of fifty years who is average height and slightly overweight and exercises moderately three times per week will need 2,566 calories per day to maintain his weight. The same man at 70 years needs approximately 5% less calories.

He will need to consume 2,053 calories per day to lose weight.

He will need to consume 1,760 calories per day to dramatically lose pounds.

A woman of the same age and circumstances needs 2,338 calories per day to maintain, 1,870 calories to reduce weight and 1,760 calories to lose weight dramatically. A woman of 70 years needs about 6% less calories to maintain.

A must have tool to help your belly fat loss diet will be an accurate calorie counter. You can easily get one by obtaining it from a number of sites on the internet. Plan your diet around the maintenance level for your age and gender, minus 5%.

As your muscles get stronger and your tissue more dense from exercise, you will accelerate your weight loss because muscle burns up about three times as much energy as does fat.

Abdominal Fat Loss Workout Program

To build muscle and trim the fat you, can't go past strength and resistance training. For a beginner it is sufficient to perform body-weight

resistance exercises. An intermediate or advanced exerciser should use free weights or weight loaded machines to perform their exercises.

Sport Walking - Start out (as a beginner) doing thirty minutes a day of low to moderate pace walking, building up the speed and effort as you become conditioned.

Free Standing Squats - Stand up straight with your feet facing directly ahead and shoulder width apart. Extend your arms out in front, palms down, and do a full squat until your thighs are parallel to the floor. Work up to 100 squats.

Waist Twists - Erect with hands on hips, twist your body to the left, then to the right. Work up to 100 twists.

Calf Raises - With your toes on a piece of 2X4, rise as far as you can and hold it for a two-count and then lower your heels until they touch the ground. Work up to 100 calf raises.

Push-Ups - In a prone position with your hands at shoulder width, elevate your body at arm's length keeping your torso straight. Beginners should start on their knees. Intermediates should be up on their toes. Work up to 25 push-ups.

As you move beyond these beginner's exercises, join a local fitness center and have a trainer set up a weight training program.