Exercises To Help Belly Fat
There are many exercises out there, but not all are created equal when it comes to banishing belly fat. However, scientists and doctors alike agree that incorporating physical activity into your daily routine is a great way to burn off unwanted belly fat. Here are some exercises for belly fat that you can try to help you slim down your waistline.
Aerobic or Cardio Exercise
Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat.
Some great cardio of aerobic exercises for belly fat include:
- Walking, especially at a quick pace
- Jump squats
- High knees
To get started, choose a handful of HIIT exercises for belly fat. Perform one activity for 30 seconds, then rest for 30 seconds. Do the next activity, and then rest. When you finish all the activities, you can repeat the cycle a few more times.
Abdominal Exercises
Because belly fat sticks to the waistline and stomach region, doing some abdominal exercises can help to combat it. They can help to tone and flatten the stomach while providing you with a good source of exercise.
These exercises are great for men and women of any age. Some abdominal exercises for belly fat that you can try at home include:
- 60-second planks
- Leg lifts
Weight and Resistance Training
Some weight training exercises for belly fat to include in your routine are:
- Bicep curls
- Squats
- Tricep kick-backs
Cardio And Calorie Burn
One issue you’re more than likely thinking about is the different calorie burns during the actual workoutâthat’s got to count for something, right?
Correct! If you do a longer cardio session, you could burn somewhere in the neighborhood of 500-800 calories, depending on the exact length and intensity level. That is a fairly decent number and will definitely help with your fat-loss goals.
Since you must burn off 3,500 calories in order to lose one pound of body fat, if you do enough of these cardio sessions, and make sure you’re keeping track of your macronutrient intake, weight loss will take place.
But, keep in mind that you are going to have to keep doing those long cardio sessions. Time will likely become a big factor with this one, and boredom could start to play a role over time, too.
While a weight-training session may not burn as many calories per minute during the actual workout , the overall calorie-burning benefits you receive from it typically outweigh those of cardio.
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Which Types Of Exercise Should You Do
ACSM reviews decline the effectiveness of weight training for weight loss.
However, it may not level in weight loss but may contribute to better body composition and weight management. It increases muscle in your body and reduces the amount of body fat.
Your muscle fat ratio may change, but your weight may remain the same even if you have gotten healthier.
An extensive study in 119 overweight or obese adults tried to figure out weight loss results with different workout programs.
The subjects were categorized into three workout groups: cardio, weights, or cardio plus weights.
After 8 months, people who performed cardio and cardio plus weights experienced maximum weight loss. At the same time, weights and cardio-plus-weights groups encountered maximum muscle gain.
This is how to lose belly fat using weights and cardio
Consequently, the cardio-plus-weights group was best for overall health, weight loss, and body composition.
Not only it helped participants in slimming but helped them gain muscle mass as well.
This shows how cardio and weight training together can get you maximum results. Thus, stop questioning cardio vs strength training for weight losswhats best? Instead, try a combination of both.
Also, for long-term weight loss, you need to consider other factors as well.
How Hiit Burns Fat
Calorie Burn
Due to HIITs intensity, it can burn more calories in a quicker amount of time. Research has found that HIIT burns about 25-30% more calories than other types of exercise. One study found that individuals can burn more calories performing HIIT than spending the same amount of time doing steady-state exercise.
In addition, some study subjects have rated perceived exertion lower in HIIT when compared to sprint interval training. Meaning that HIIT may be more motivating to do.
Metabolic Rate
HIIT not only burns calories during the exercise. It also scorches calories after the exercise.
In one study, women completed either aerobic exercise, HIIT, or resistance training. They were given carbohydrates and protein to see how effectively their bodies burned energy. Then their resting metabolic rates were measured right after the exercise, 30 minutes after the exercise, and 60 minutes after the exercise. HIIT produced the greatest post-exercise burn.
Post-Exercise Burn: EPOC
Once a workout is over, your metabolism can continue to burn calories even when youre not doing anything. As defined by the American Council on Exercise , excess post-exercise oxygen consumption is the amount of oxygen required to bring the body back to normal, resting level of metabolic function.
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Does Not Eating After A Workout Burn Fat
Although exercising without eating first can increase your bodys ability to use fat for fuel, this does not necessarily translate into greater body fat loss. In terms of performance, there is limited support for the importance of eating before short-duration exercise.
What happens if you do the same exercise everyday?
When you do the same workout every day, youre working the same muscle groups. Depending on the type of workout, doing the same routine daily may also be harming your body and can lead to muscle imbalances if you are constantly training the same muscle groups or only moving on one plane of motion, Tucker says.
Why is my lower belly so big? The most common causes are trapped gas or eating too much in a short time. The sensation of bloating can cause abdominal distention, which is a visible swelling or extension of your belly.
Does lifting weights burn fat? Youll Torch More Body Fat
This suggests that strength training is better at helping people lose belly fat compared with cardio because while aerobic exercise burns both fat and muscle, weight lifting burns almost exclusively fat.
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How Is Fat Burned
So cardio can help burn fat, but where does it go when you lose it?
First off, its important to understand how fat is stored. When we eat extra carbohydrates and proteins in the diet, they are converted to triglycerides and stored as fat. Dietary fat doesnt need this conversation. When you try to lose weight while maintaining your muscle, you are attempting to metabolise the triglycerides stored in your fat cells.
Contrary to popular belief, fat is not lost through energy conversation or heat. Nor is it excreted through feces or converted to muscle.
Research shows that the lungs are the primary organ for excreting the byproducts of weight loss. Fat is converted into carbon dioxide and water. In fact, most carbs, protein and alcohol we consume is also changed into water and carbon dioxide as well. The water gets excreted in the urine, feces, sweat, breath, teats, and other body fluids.
To expend more fat through the lungs, we have to use muscles so they use more oxygen and switch to fat burning. During light aerobic exercise or short workouts, your body uses glycogen . Once its used up, then the fat metabolism is activated.
Learn more about glycogen here: What To Eat After Fasted Cardio
Diet Tips: What To Eat To Get Rid Of Belly Fat And What To Avoid
Some people want to lose the sagging lower belly without exercise and just diet alone. And to some extent, you can control lower belly fat by controlling your diet alone. Female or male, here is how to get rid of belly fat fast without exercise. So, if you cannot get rid of belly fat, then these tips for losing belly fat will definitely help you reach your goals:
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Cardio Isn’t The Best Way To Burn Belly Fat Here’s What Trainers Want You To Do Instead
If your goal is to lose fat, especially around the belly, it’s not going to happen overnight. Nor can you specifically spot-reduce fat from around your belly area, though you can and will lose fat from that area by targeting total body fat. Consistent diet and exercise play a role in this, but it’s true that some workouts do burn fat faster and more efficiently than others.
Whats The Fat Burning Zone
You probably have heard about the fat-burning zone, but is it true it helps you burn the most fat? What is the heart rate for fat burn? The fat-burning zone refers to working at about 55 to 70% of your maximum heart rate. You, therefore, work out at a lower intensity to stay within this zone.
The muscles and other body tissue require glucose as a fuel to perform life-supporting functions. The two primary energy sources for the body are glycogen and fat, which break down to give glucose. Oxygen is required to break down glycogen or fat to form glucose to fuel muscles during a workout. Through several biological processes, cells convert either fat or glycogen into the usable form of ATP .
During exercise, the body requires more energy. In response, the heart pumps harder and faster to send more oxygen into the muscle cells to oxidize more glycogen and fat to fuel the muscles. Glycogen is, however, a less dense energy source and is readily oxidized to glucose compared to fats.
During high intensity, energy is required more quickly. Thus, glycogen is the bodys first source of fuel during exercise. The body only uses fat when the glycogen stores start to become depleted.
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Metabolism And Calorie Balance
Your body requires energy to do basic functions such as your heart beat, breath, and repairing cells. It does this at rest and automatically. This is called your basal metabolic rate .
Your BMR is influenced by factors such as your body size, muscle mass, sex, and age. There are also behind the scenes factors such as your genetics, gut bacteria, and hormones that come into play.
On top of this, you have your activity burn. This is where cardio and other forms of activity come into play. This can include energy thats needed to break down and absorb the food you eat, energy needed to do daily activities such as moving at work, and physical fitness.
Physical activity calorie burn depends on the type, intensity and duration of the workout. When your goal is to burn fat, regular, frequent, and intense exercise will be your best bet.
Related Article: Can Cardio Burn Muscle?
Neat Levels See A Significant Reduction As A Result
And this adaptation has a major implication on something called your NEAT levels throughout the day . NEAT is basically just all the subconscious movements and light activity you do throughout the day. It includes walking, cleaning, and even moving your hands around when talking, for example.Now as shown from this 2014 paper, your NEAT levels can range anywhere from a couple hundred to over a couple thousand calories a day. That is, it depends on how active of a lifestyle you live and your occupation.
So to showcase where this becomes a potential problem, lets say, at the start of their diet, someone:
- Burns about 2,500 calories a day AND
- Is an office worker
Based on the graph previously provided, this person burns around 1000 calories a day through NEAT. Now, if this person were to adhere to a cardio plan and improved their fitness throughout the weeks, their bodies would, in response, burn significantly fewer calories through NEAT.
And as we saw earlier, this could amount to a 15% calorie reduction. Meaning that NOW they are burning over 150 calories less per day from this effect alone.
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Is Cardio The Best Way To Lose Fat
Cardio burns fat, but its not the only way to burn fat strength training and healthier eating can also help you reach your fat-loss goals.
For best results, incorporate both types of cardio into your weekly workout schedule, along with resistance training. Keep in mind HIIT is more challenging, so you may need to build up to it if youre new to exercise, Novak says.
And youll have a hard time seeing the results of your hard work if your nutrition is off, so be sure to pair your cardio with a solid nutrition program.
Not sure where to start? Try #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced these three-week programs incorporate strength training and cardio to help you build muscle and burn fat.
What Exercise Burns The Most Belly Fat
Youve probably heard that cardio is the best exercise for burning fat, especially around your midsection. But what if you dont have time for a long workout? Or what if youre already doing cardio and want to start seeing more results?
The truth is, any form of exercise will help you lose weight including belly fat. But some exercises are better than others at targeting that troublesome area. Squats, sit-ups, lunges, and deadlifts are all great exercises for toning your abs and burning fat.
But if you really want to see results, add some high-intensity interval training to your routine. HIIT is a form of cardio that involves alternating short bursts of high-intensity exercise with short periods of rest.
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Exercises To Burn Belly Fat
Research published in the Journal of Obesity suggests that high-intensity intermittent exercise may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise.
Exercises that target the abdomen may not affect your visceral fat, but they can help strengthen your muscles, and thats a good thing.
The important thing is to keep moving and build exercise into your day. You dont have to stick with one thing, either. Mix it up so you dont get bored. Try:
- 30 minutes of moderate-intensity exercise on most days
- aerobic exercise twice a week
- strength training to build muscle mass
- stretches first thing in the morning and again before bed
What Is Belly Fat And How Can You Get Rid Of It
There are two forms of belly fat: one is known as visceral fat and the other is known as subcutaneous fat. Visceral fat, which normally cant be seen, is the type of fat that lays just above your organs, while subcutaneous fat is the ‘jiggly’ fat that can be pocked and prodded at, usually around the stomach.
But even if you cant see it, having too much visceral fat can be dangerous, says Dr Aishah Iqbal , medical doctor and weight loss coach, because it has been linked with a higher risk of cardiovascular disease and diabetes. “Studies have also shown that visceral fat can cause insulin resistance and inflammation,” she says. “High blood pressure, dementia and some cancers have also been linked to visceral fat.”
However, Em Furey, personal trainer and ambassador for PhD Nutrition , says its important to remember that having fat is normal and vital for the survival of a healthy human.
“Visceral fat can be a problem when you appear to be slim on the outside but still have an excessive amount of visceral fat surrounding your organs,” she says. “This means you wont realise youre at risk of diseases such as heart disease, stroke and diabetes.”
Furey also explains that some subcutaneous fat can be harmless, but she says that care should be taken to make sure your body fat percentage doesnt go above whats considered healthy – around 20-30% for women and 15-25% for men.
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