Who Should Avoid Belly Fat Loss Workouts
The list of people who should avoid doing belly fat workouts are expectant mothers. Pregnant women are not advised to do exercise to reduce belly fat for female at home. People with a spine injury Patients with irritable bowel syndrome Individuals with diarrhoea and other stomach problems Folks with strained muscles and ligaments.
You Haven’t Got The Right Exercise Balance
With all the different tips out there, it can be tricky to understand exactly which exercises work the best. “HIIT is great for fat burning and will get your heart rate up, but I’d also recommend including strength and resistance exercises too,” shares Dr Luke. “Try lifting weights, using resistance bands or using the weight machines at the gym as these will increase your metabolism to help with weight loss, and increase your muscle strength. It’s important to mix-up your whole-body workouts so you don’t get bored.”
Lying Alternate Toe Taps
Target Lower abs, upper abs, obliques, and glutes
How To Do
What Not To Do Dont worry if you are not able to touch your foot. Try reaching beyond the knee and as close to the foot as possible.
You May Like: How To Lose Your Lower Stomach Fat
Think Eating Plan Not Diet
Ultimately, you need to pick a healthy eating plan you can stick to,Stewart says. The benefit of a low-carb approach is that it simply involveslearning better food choicesno calorie-counting is necessary. In general,a low-carb way of eating shifts your intake away from problem foodsthosehigh in carbs and sugar and without much fiber, like bread, bagels andsodasand toward high-fiber or high-protein choices, like vegetables, beansand healthy meats.
How To Burn Belly Fat With Exercises
Spot training doesnt work and all the planks in the world arent going to help to get rid of your belly fat. You can still do ab workouts to help tone up the area. But you shouldnt expect the excess fat to come off your abs by doing them. Youll need to use other more effective methods to burn the fat off your belly.
This study found six weeks of abdominal training had no effect on waist circumference or the amount of fat on the participants abs. There are different kinds of belly fat known as subcutaneous and visceral .
Subcutaneous fat is the fat that is right underneath your skin that you can pinch with your fingers. Visceral belly fat is the kind that builds up around your stomach and your organs. This is the dangerous kind linked to heart disease, diabetes, and some cancers .
To get rid of your belly fat completely youre going to want to get rid of both of these kinds of abdominal fat. You cant get a flat stomach if you have one or the other.
Usually, when you just have a little bit of belly fat its subcutaneous . But if you have a large amount of belly fat then you probably have both subcutaneous and visceral abdominal fat. Either way, youre going to have to get rid of both kinds to flatten your stomach all the way.
But doing more cardio exercises isnt going to be the answer if your goal is to burn stomach fat. Weight loss will only get you part of the way but its not going to be the solution to losing those last stubborn pounds of belly fat.
Read Also: How To Get Rid Of The Stomach Bug Fast
Why Youre Not Losing Belly Fat
The usual reason why people arent able to burn stomach fat is that theyre just focused on weight loss. If you just lose weight then youll also be losing muscle mass which wont change your body fat percentage.
When most are trying to get rid of their belly they focus mostly on cardio exercises like running, walking, biking, etc. And this is good too but youre not really going to be moving the needle when it comes to improving your body composition. Your body composition is your ratio of muscle to fat.
As you lose weight youll also be lowering your muscle mass unless youre strength training. This can result in you becoming skinny fat. This is when you appear to be thin but actually have high body fat. This is why you see some people that look skinny but actually still have a potbelly.
The best way to lose your belly pooch with exercise is to focus on those that are going to burn more calories while adding lean muscle. If you just do cardio workouts then this is going to be really hard to do. You should at the very least be adding in these belly fat burning exercises too.
What Exercises Should You Do
Regular, whole-body exercises will speed up your metabolism and burn calories and fat. Aerobic exercise may also be effective at targeting visceral belly fat .
Intensity plays a role as well. Moderate or high-intensity exercise can reduce belly fat mass, compared to low-intensity aerobic exercise or strength training (
Bottom Line:
Good nutrition is important for losing belly fat. Eat fewer processed foods, watch your portions and eat more protein and fiber.
Read Also: How To Get Gas Out Of Baby Stomach
Lose Belly Fat With Jump Ropes
If youre fighting the seeming never ending war to torch belly fat, the jump rope is one the best fat burning machines to try. Even though it does not have the highest burn rate compared to other machines such as treadmills, the jump rope targets your abdominal muscles and tones your abs while you burn fat. High intensity skipping on a jump rope is one of the most effective ways to burn belly fat.
A jump rope is the most handy and the most portable tool used for workouts. Jump ropes generally cost very less but they deliver a killer cardio workout and you can do it practically anywhere. It is one of the best gym machines for losing belly fat.
Try doing it for 30 minutes and watch the transformation you will get of it. jumping rope is tough work, so many people use it for interval training by switching back and forth between a minute of jumping and a minute of rest.
You can burn around 15-20 calories per minute and it will tone your calves and upper body muscles while doing so. The Jump Rope is certainly underrated and is one of the best exercise equipment to lose belly fat.
Cardio Vs Weight Training For Belly Fatwhats Best
Both workouts have their own benefits and priorities. Weight training supports your fat loss goals but is more effective in building lean muscle and in overall weight management.
In contrast, cardio has direct and implicit effects on weight loss, cardiac health, and muscle toning. This set it on priority for serious weight loss goals.
Also, only performing an exclusive workout program isnt important, you have to be attentive towards diet. Moreover, weight loss is more favorable when you perform multiple exercises.
The ideal way would be to talk to a fitness trainer and work your way out to the best workout program for weight loss.
So, the final wordcardio vs weight training for belly fat which one to choose?
Or mix in good old traditional cardio, HIIT, and weight training, and combine a healthy diet with it, and you can get a toned belly in less time.
Don’t Miss: When Can I Sleep On My Stomach After Tummy Tuck
The 16 Best Exercises For Burning Belly Fat
1. Burpee
If you want to lose your gut, you need to work as many muscles as possible. The burpee does just that. The explosive exercise which entails going from a push-up position to a jump and back to a push-up position hits every muscle from head to toe.
In fact, a study from the American College of Sports Medicine found that 10 fast-paced reps are just as effective at revving your metabolism as a 30-second all-out sprint, so you can burn your belly fat faster than ever before.
You’re Doing The Wrong Type Of Workout
Listen up here. “Only doing abdominal-focused workouts, like crunches, won’t help,” Luke emphasises Belly fat is simply where your body stores energy, so you need to take a whole-body approach to tackle it, he reckons. Try HIIT training he says it’s “a great way to burn fat and get your heart rate up”, with squats, burpees and treadmill sprints all being examples of moves to try.
Emily agrees, saying that, in its simplest form, training abs alone, won’t get you abs. “Focus on the staple movements and progressively getting stronger at them over time. I’m talking about your planks, crunches, twists, holds and v-ups.”
She also points out that compound movements such as squats, deadlifts, overhead press and pull-ups are all effective at activating and working your core. Her final two cents on it? “Moving your body in a way that feels good, and keeps you moving consistently.” Hear, hear.
Recommended Reading: How To Clear Stomach Gas
What Is An Exercise To Reduce Belly Fat
As stomach exercises are the best way to burn belly fat effectively, it helps sculpt the belly. Exercise to reduce belly fat helps to tone and make the abs firm, consistent and continuous, and a flat belly is a badge of honour for both men and women. Belly fat burning exercises concentrate more on the abdominal midsection lean muscle and look trim and fabulous.
How Much Body Fat Should You Have
The way in which women could and should lose belly fat is different to that of men. Women need somebelly fat to function fat cells store oestrogen, so having too little can cause your whole hormonal function to go out of whack, causing serious health issues such as irregular periods and even infertility.
To that end, striving to lose fat from your stomach with the aim of getting a six-pack, for most females, wouldn’t be healthy. Instead, aim to sit within the 21-30% body fat category. This is what’s considered a healthy body fat percentage range for women.
Read Also: Can You Get Rid Of Stomach Cancer
Resistance Bands To Lose Belly Fat
There are available everywhere and are very easy to find. They are lightweight, flexible, and easy to store away. These bands allow you to increase the resistance of practically any exercise, whether its a lateral slide, a biceps curl, or a seated row.
These are also an excellent tool if you are just starting a weight training program. You can get the benefits of a full workout in using nothing but the bands. You can grab light, medium, and heavy bands as per your requirements.
Resistance Band Glute Bridge
Glute bridges work hamstrings, lower back, abdominals, and glutes.
Lie on your back with a resistance band around your thighs. Keep your arms on the ground. Squeeze your lower body and glutes as your hips rise and create a straight line with your shoulders.
Hold for 5 seconds. With control, lower your hips back to the ground. Repeat for 30 reps.
Read Also: How Do You Get Cramps In Your Stomach
Best Exercise Machines To Reduce Belly Fat
Want to blast belly fat fast from your midsection?
Usually, bodyweight abs-targeted exercises like sit-ups, crunches, planks, and bridges can give you satisfactory results. Even push-ups and pull-ups too. But it can be too strenuous pushing your body to perform these movements solely on body strength resistance. And those bodyweight exercises may not give you the exact results you want or within the expected time frame.
Thats why you need machine-aided workouts.
Incorporating abs churning machine into your core training can make your workout easier and more efficient while achieving results faster.
But the problem arises with choosing the right abs training equipment. During my research, most resources I checked out didnt give me satisfying answers.
True, cardio machines like the treadmill, stationary bike, elliptical trainer, and similar will burn fat off your midsection. But thats only in passing as secondary results.
Primarily, aerobic machines will shed pounds from all parts of your body, making you achieve a total body slimming. But you probably dont want a complete body reduction. You just want only the d**n flab off your core.
So what can be done? Weve taken a different approach: A better one, Id like to say.
THE ANSWER: Abs-specific machines.
Typical abs machines dont challenge the entire body to burn fat. They are designed to reduce belly fat, sculpt the ab muscles, and/or strengthen the corewithout affecting the other body parts .
Why Its So Hard To Get Rid Of Side Fat
Even people who have been skinny all their lives can still have trouble losing their love handles. Its one of the most well known stubborn fat places on the body for good reason. Even if you kicked out junk food from your diet for a while you could still easily have love handles. They just dont seem to want to go away!
Now genetics do play a big role and you have your ancestors to thank for that . For thousands of years, your ancestors struggled to survive every day. Some times their food was easily available but at other harder times, it wouldnt be so easy to come by. So they had to have fuel reserves in case of a future food famine. And these fuel reserves came in the form of love handles.
Those who were more likely to survive to pass their genes on to their children had the genetics to easily store excess calories in their love handles . But nowadays this bulging waistline is a lot more unattractive since we can eat as much food as we want whenever we want. Yet since your body is wired to store excess fat in your side stomach thats going to make it that much more difficult to lose it .
Read Also: How Do Probiotics Work In The Stomach
Is Cycling Good For Abs
Core workout Cycling also works your core muscles, including your back and abdominals. Maintaining your body upright and keeping the bike in position requires a certain amount of core strength. Strong abdominals and back muscles support your spine, increase stability, and improve comfort while cycling.
Best Exercises To Burn Belly Fat Fast
If youre looking for the best exercises to burn belly fat then you come to the right place. Belly fat can be the most frustrating area to lose fat and its usually the last to go.
Youll find a lot of people in the gym today focusing their workouts on losing their stubborn belly fat. Not only is abdominal fat unflattering, but it is also very bad for your health. Belly fat can not only make you feel self-conscious but its linked to serious chronic diseases such as diabetes, heart disease, and even some cancers.
Earning your flat belly is something you should be proud of. But those with belly fat know just how stubborn it can be to get rid of. Sit-ups and crunches will add some muscle to your abdominals but they wont burn off your belly fat since spot reduction doesnt work very well.
Its frustrating trying to figure out what exercises really work for getting rid of your belly fat. Doing more cardio like going on walks and jogging around the neighborhood isnt going to get you the results you want either. With the following best stomach fat burning exercises, youll be well on your way to toned and flat abs.
Keep going to discover the top 10 best exercises you can do today to burn your belly fat the fastest.
Don’t Miss: Does Aleve Cause Stomach Upset
No : Set Realistic Goals
Your favorite star’s or athlete’s abs are worth aiming for, but don’t expect to mimic them. Your genes may play a role in your body’s shape. That’s no excuse to give up and head for the cookie jar, of course. Set realistic goals that are focused on your body, not on some perfect image. You’ll wind up both firmer and happier.
How Long Does It Take To Lose Belly Fat
As mentioned, anyone wondering how to lose belly fat fast isn’t alone, but this isn’t always realistic, and almost always not sustainable. It plays out differently for every single person. Our genetics, age, lifestyle, stress and sleep all play a role in how fast we lose belly fat the same goes for all body fat actually.
It’s not about trying to lose belly fat in a week or get rid of belly fat fast it’s about sticking to a pace that keeps you trucking on. For most people, the best way to lose belly fat looks like an 80/20 split of healthy habits and ones that are, perhaps, more fun than functional.
Read our complete guide on how long it takes to lose weight.
Don’t Miss: What Causes Stomach Cramps And Gas
How Long Will It Take Before I Start Seeing Results
Depending on how hard you push yourself, you can start seeing results in as little as two weeks. Aim to drop 1-2 pound in body weight each week. Work on your diet and stick to your weight lifting routine. If you dont see results after a month, fat burners may be a good option for you. See the following section.