Medical Science has said that belly fat is one of the biggest health hazards for 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.

Diseases that are related to belly fat are: Heart disease, some types of cancer, hypertension, 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. Our age plays a role in fat increases in men and women (menopause in women impacts as well) because of our slowing metabolism . Both sexes tend to thicken 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. All so simple , isn't it? 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.

The body spreads excess fat evenly in its predetermined storage areas. When you diet and exercise you lose fat from all over your body, your abdominal area also.

Excess Belly Fat Reduction Diet

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.

Your calorie intake should be the amount your age, size and gender indicate is sufficient to maintain your tissue,

organs and functions.

For instance, a man of fifty years who is average height and slightly overweight and exercises moderately 3 times per week will need 2,566 calories per day to maintain his weight. The same man at 70 years needs around 5% less calories.

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

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

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

The tool you need for your belly fat loss diet is a calorie counter. There are many websites on the internet that you can down load one from. 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.

Belly Fat Reduction Workout Program

To build muscle and trim the fat you, can't go past strength and resistance training. If your'e a novice when it comes to exercise, start with body weight only exercises. If you have some experience with working out you can choose free weights, machines or a combination of the two.

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.

Torso 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.

When you can do 100 repetitions of these core exercises you have built the core strength you need to then join a gymnasium and commence weight training. Make sure that an experienced professional creates a program that is appropriate and challenging for you.