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Layer Felt
How can i burn the layer of fat above my abs?
Well i work out a lot and i have abs because i can feel them but i keep asking why i cant see them. Everyone tells me its because i have a layer of fat covering them. How can i burn that layer of fat?
You're talking about something called "Spot Reduction", meaning burning fat in just one part of your body. Unfortunately mate, Spot Reduction is just a myth - your body burns fat as a whole and you can't control where you're burning the fat.
Now, the last place you burn fat is the first place you store it - your belly. Yep, the first place fat is stored is in your gut, and the last place is the neck. It WILL take a while to see your stomach shrink, but it's not impossible, of course.
But doing ab exercises isn't gonna do the trick, it's just gonna build your ab muscles is all. Your abs are there, and your friends are right: you have a layer of fat over them.
Now, to burn fat, you have to do both aerobic and anaerobic exercises. Plus, you have to eat right.
Aerobic exercise is just stuff that gets your heart going like running, riding a bike, etc. while anerobic is intense stuff like weight lifting. I'll let you in on a little secret: plain old jogging doesn't work in burning fat. That's right - most people you see taking mile-long jogs in the morning for like 30-60 minutes a day are mostly wasting their time. Sure, their endurance increases, but as far as fat-burning goes, it's nothing. Also, look at marathon runners. Now look at sprinters. Who would you want to look like? Okay, I'm sure you get the point. Now let me teach you the type of aerobic exercise you should REALLY do.
It's called "High-Intensity Interval Training" or "HIIT" for short. You can do this while riding your bike or something similar, but the best way is running. This is how to do it:
1.) Warm up for 4-6 minutes
2.) Sprint as fast as you can for 1 minute
3.) Then slow down to a jog for 2 minutes
4.) Repeat 2 more times for a total of 3 rounds
5.) After the third round, lightly jog or walk for 5 minutes for a cooldown.
And that's all there is to it! Since you're probably a beginner, you can adjust this to your needs. But please remember to limit HIIT to only 2-3 times a week. Don't do it for two consecutive days since that can lead to overtraining, and you don't want that.
So that's aerobic exercises. Anaerobic is, again, simply stuff like weight lifting. If your doctor approves it, do some weight lifting to boost your metabolism. Again, don't overdo it or you could overtrain. Overtraining can lead to muscle loss, injury, or worse...
Finally, to eating. They say that getting into good shape is only 20% exercise and 80% eating! That's right - the key is diet. Remember these tips:
1.) Instead of 3 big meals a day, try eating 5-6 small meals during the day. Your stomach is not a basketball, so don't try to stick basketball-sized servings into it. Small, frequent meals will help the stomach digest better and boost your metabolism which in turn will burn fat.
2.) Eat lots of protein and fiber in EVERY meal. Limit your carb and fat intake.
3.) Lose the junk food, of course. Try not to eat anything processed or artificially made. Also avoid refined sugar and grains.
4.) Keep yourself hydrated all day. Nothing is better than water. It has no calories and helps keep your metabolism up. Drink 8 glasses a day. Trust me, it'll help.
5.) If you're losing weight, go on a calorie-deficit diet. That is, try to consume less calories than you burn. Eat 250-500 calories less than you normally consume a day, but never go below 1000 calories. On the other hand, if you're trying to gain weight (and muscle), a calorie-surplus is a must.
6.) "Eat breakfast like a king, lunch like a nobleman, and dinner like a pauper." Breakfast is the most important meal of the day. Don't eat too much for dinner since you won't need as much at night.
Welp, that's my advice to you. Good luck.
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