Add Fatty Fish To Your Diet
Adding fatty fish to your diet provides you with a great source of omega-3 fatty acids, which are important for heart and brain health. Our bodies do not produce omega-3 fatty acids, so we need to consume foods containing them, including salmon, mackerel, sardines, and herring. For the best effect, you should eat fatty fish two times a week.
The Best Abs Exercises: Walkout To Push
Why it works: This advanced plank exercise involves full-body movement, such as using the arms and legs, while incorporating resistance to strengthen your entire core.
How to do it:
A. Start in standing position with hands two inches wider than your shoulders.
B. Walk hands out as far as possible, then walk back. Do 10-12 reps.
Make it harder: Do one push-up before you walk back to standing.
The Harmful Effects Of Excess Belly Fat On Your Overall Health
You have probably heard about the negative effects of carrying extra weight, but did you know there are specific health risks from having too much belly fat? There are, in fact, two different types of belly fat, with one type being especially dangerous to your health.
Subcutaneous fat is the first type of belly fat. It is the fat you can visually see and pinch between your fingers. It, however, is not as dangerous as the second type, called visceral fat.
Visceral fat lies beneath the subcutaneous fat and deeper into your abdomen. It is especially dangerous because of its close proximity to the internal organs. This deeper layer of fat poses a risk for a variety of serious health conditions such as:
- Breast cancer
- Sleep apnea
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Here Are More General Tips To Help You Lose Body Fat
The focus should be on losing body fat all over, not just in your belly. Be aware of the decisions you are making throughout your day that may preventing you from losing belly fat.
For example, are you consuming a lot of alcohol, soft drinks, fast food, or dont make time to exercise?
=> Also have a look on our Workout Plan to lose weight
The Best Abs Exercises: Alligator Drag
Why it works: This plank uses your entire core to keep your body stabilized and burns additional calories by adding movement . It mixes cardio, stability, and strength training to get you fast fat-burning results.
How to do it:
A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags work on a carpeted floor, while towels work on wood or tile.
B. Start in push-up position with your feet on the slides, towels, or plates.
C. Walk yourself forward with your hands to the end of your runway . Rest for 60 to 90 seconds and repeat the alligator walk back to where you started. That’s one set. Repeat one more time.
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Medicine Ball Wood Choppers
Wood choppers are a great exercise to target your core engagement and obliques.
Stand with your feet hip-width distance gripping a heavy weight medicine ball in both hands. Keep a slight bend in your knees as you twist, bringing the ball over your right shoulder.
Swing the ball across your body, bringing your hands to the outside of your left knee, hinging at the hips, and bending your knees. Return the ball over your right shoulder.
Repeat 30 times. Then perform on the opposite side.
The Dangers Of Belly Fat
Depending on the stage of your life you are in, it’s easy for belly fat to creep in. If you’ve just had a baby, you may be dealing with postpartum weight gain and now you’re feeling ready to start working out to get back in shape. For middle-aged women, the hormonal changes associated with perimenopause or menopause may contribute to belly fat.
Excess weight in your midsection may also result from lifestyle and genetic factors, including lack of exercise and an unhealthy diet.
Regardless of the reason, it is important to get on an exercise and diet program, as excess belly fat can cause health issues. For those who are pear-shaped, the fat accumulated in the lower body lies beneath the skin, notes Harvard Health Publishing. If you have an apple-shaped body, then you’re more likely to carry visceral fat, which surrounds the internal organs.
You can pinch subcutaneous fat, whereas visceral fat lies deep in the abdominal cavity and can’t be pinched. Where you gain fat depends on both genetics and hormone levels.
Most people don’t like the appearance of subcutaneous fat. However, what you should worry about is visceral fat. This type of adipose tissue poses greater health risks than the fat beneath your skin, points out the Mayo Clinic.
The good news is that there are plenty of ways to lose weight in your midsection, starting with physical activity. Simply doing a few sit-ups isn’t going to cut it, though.
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Barbell Or Dumbbell Lunges
Dumbbell lunges are simple forward lunges that carry either a dumbbell or a barbell in your hand. Barbell or Dumbell Lunges are the second weight lifting exercises to lose belly fat.
Make sure to carry a weight that allows you to perform at least three sets of 10 reps on each leg.
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What Types Of Weight Lifting Exercises Are Best For Losing Belly Fat
The types that get your heart beat going! Some are better than others. Whats more important is rep range. A repetition, or rep, is one complete motion for an exercises. A set is group of repetitions done together. As a general rule of thumb, a 1-5 rep range is best for building strength, 6-12 is best for building muscle, and 15+ is best for muscle endurance training.
It is high intensity endurance weight lifting that will help you lose your belly fat. Endurance training is a type of aerobic exercise. Aerobic means oxygen requiring. Your body requires more oxygen and thus sends a single to your heart to pump faster . For each set you do, aim to complete at least 15 reps.
Another important thing is resistance. As a general rule of thumb, if you are training for strength, push as much weight as you can .
If you are trying to build muscle, push as much weight as you can to complete 6-10 reps . And finally, for cardiovascular training, push as much as you can complete 15-25 reps for. If you are going over 25 reps with relative ease, increase the weight.
The final thing to consider is the amount of rest you take in between each set. Strength training requires the longest amount of rest as a lot of energy is used. Cardio or endurance training requires very little rest to keep the heart pumping at a high rate.
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Tips To Lose Abdominal Fat
FOCUS ON COMPOUND EXERCISES
You tend to see a lot of people at the gym focusing on doing crunches, sit ups and abs to lose belly fat. As weve discussed, this will help build abdominal muscles but it wont get rid of your belly! The most effective way to burn belly fat is to be in a caloric deficit and put your energy into compound lifts such as squats, deadlifts and bench press.
Compound exercises activate multiple muscle groups when you perform the exercise so it burns the most calories. In addition, compound exercises also increases your metabolic activity which will help you increase the rate of fat burning over time.
DONT DO TOO MUCH CARDIO
Dont get me wrong, cardio is important and can be useful when performed correctly. However, there are a lot of gymmers that prioritise cardio over resistance training. To lose belly fat, you want to focus on progressive overload resistance training which will give you better results over the long run.
In addition, the type of cardio you perform is important too. Steady state cardio is not the most optimum way of burning belly fat but it does improve your cardiovascular health and your overall fitness. High intensity interval training is another type of cardio you can do. This tends to be explosive, burn more fat and requires less time.
The best gym machines to lose belly fat such as treadmills, rowing machines and elliptical trainers are great options to buy when performing cardio.
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 (
Good nutrition is important for losing belly fat. Eat fewer processed foods, watch your portions and eat more protein and fiber.
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Best Workout For Belly Fat
Trying to lose belly fat is a common problem for both men and women. It is a particularly harmful fat, leading to an increased risk of diseases and adversely affecting your health. The good news is that this can be achieved with hard work, dedication, and a mixture of good diet and exercise. The 10 minute fat-burning morning workout by fitness guru and YouTube vlogger Rowan Row will help you transform your body. The routine involves several steps, which are bound to make you sweat but will do the trick they can also be adapted depending on your fitness level.
If you dont regularly work out, there is no better time to start than today, but you need to build up your fitness level and strength first. You do not want to overdo it on day one, as this can make you hate your workout and cause injury. You can do a third of the exercises that Rowan Ro demonstrates in the video for the first five days for beginners. The following five days, you can increase this to half of what it did, and the five days after that, increase it to two-thirds of the workout. This will help build up endurance and keep you motivated. Several exercises are featured in the video, but the basics of the workout are as follows:
45-sec high knees 45-sec low to high plank 45-sec half burpees 45-sec toe touch 45-sec squat jumps 20-20 sec side plank each side 45-sec alternate lunges 45-sec jumping jacks 45-sec hip thrust 45 sec but kicks
How To Lose Belly Fat Fast
Belly fat is a stubborn, unsightly beast. Its also dangerous. Even if youre slim elsewhere, a pot belly raises your chances of being hit by a heart attack, stroke or diabetes.
There are a if that weight around your midsection has put you in the danger zone, but the simplest is to wrap a tape measure around yourself just below your bellybutton. If youre a man and the numbers 94cm or more, its time to take action.
While youll find plenty of tips on the internet to help you lose belly fat, theyre just that tips. To make a change, and fast, you need to eat healthily but also be in a calorie deficit, so that you burn more calories than you take in.
The best approach to achieving that is to modify your diet and start exercising more. The latter is important because if you simply lose weight by eating less, you will be losing muscle mass as well as fat, and this can decrease your metabolic rate. and maintaining a , and building muscle mass while losing weight is the best way to keep your metabolic rate at the same level or even increasing it.
You dont need to cut everything else out of your diet entirely, but if youre aiming to reduce your calorie intake by around 500 calories a day, its best to cut back on carbs and fats while adjusting your meals so the proportion of protein in your diet is higher.
This is a good option, and if you want to make things as easy as possible then check out our guides to and , which can take all the hassle out of improving your diet.
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What Are The Best Exercises To Burn Belly Fat
As mentioned earlier, there are specific ways to reduce fat in the abdominal region. The best exercises to burn belly fat are abs exercises that will increase muscle in the abdominal region that will give you better defined abs once fat has been lost. To burn belly fat, you need to burn fat. This is by being in a caloric deficit and exercising well.
Here are some belly fat burning exercises you can do using the equipment above:
Try Curbing Carbs Instead Of Fats
When Johns Hopkins researchers compared the effects on the heart of losingweight through a low-carbohydrate diet versus a low-fat diet for sixmonthseach containing the same amount of caloriesthose on a low-carb dietlost an average of 10 pounds more than those on a low-fat diet28.9 poundsversus 18.7 pounds. An extra benefit of the low-carb diet is that itproduced a higher quality of weight loss, Stewart says. With weight loss,fat is reduced, but there is also often a loss of lean tissue ,which is not desirable. On both diets, there was a loss of about 2 to 3pounds of good lean tissue along with the fat, which means that the fatloss percentage was much higher on the low-carb diet.
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Easy Exercises To Lose Belly Fat
It may surprise you to see that crunches, sit ups, and other common six pack exercises did not make our list of exercises to help you lose belly fat. In reality, the belly fat burning benefits of these exercises are far outweighed by a risk of injury. Doing thousands of sit ups may strengthen those abdominal muscles in the long term but they will not spot burn belly fat and if not done properly can pose a risk to the back.
Its important to remember that when you are wanting to burn belly fat, the main focus should be burning calories and strengthening the muscles around the core! By focusing on these simple, full-body movements, your body will burn fat and allow you to work towards the goal of burning fat from that midsection.
Interested in learning how to successfully incorporate these exercises into your routine? Let your Noom coach give you tips and tricks to find the exercises that are best for you and help you continue reaching your goals. Give Noom a try today!
Torch Belly Fat With Kettlebells
Kettlebellshave been used for lifting around the world for about hundreds of years, but it has become instagrammable recently! Kettlebells consists of a bell-shaped lower half topped by a handle. The most attractive part of its design is its uneven distribution of weight the bell weighs more than the handle, so as you lift, press, and swing the kettlebell, your body constantly adjusts itself to the changing pull of gravity.
Because of this, you will burn a lot of calories and fatsin less time. Like dumbbells and medicine balls, kettlebells enable you to increase the weight you lift during exercises like squats, lunges, and shoulder presses. They also provide a powerful cardiovascular workout when used to perform swinging exercises.
We love Kettlebells here at TheGymCompanion and we tend to recommend Kettlebells for most people. It is also extremely versatile and you can lose belly fat using this. You can also do targeted exercises for your abs to tone your muscles. It is one of the best gym equipment for losing belly fat.
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Best Cardio Exercise To Lose Belly Fat At Home
Tired of that bulging ugly belly fat, finding it difficult to get rid of and think cardio exercises is the way forward?
If you are one of these people, then your search for the best cardio exercise to lose belly fat at home ends here.
In this article, I will help you lose weight over a period naturally with cardio exercises. Cardio exercises not only help you to pump up heart rate but it also increases your stamina and endurance.
Losing belly fat is the most difficult thing to achieve! Its like a scary shadow, which keeps finding ways to get around your belly part.
But the best thing about cardio exercises is that they can be easily performed at home which makes it a highly effective workout.
What you will get in this aricle-
Lets dive right in.
Tone Your Abs With A Workout Bench
The great thing about a workout bench is its versatility. You can use it for standard exercises, such as a dumbbell chest press, or you can use it in place of a plyometric box which is a raised, sturdy platform ranging in height from 6 to 42 inches.
You can also use it for ab exercises to burn belly fat and many more. The Sit Up Bench is one of the best gym equipment for losing belly fat and fat all over your body!
It is generally used for step-up and jumping exercises. The Step is another classic aerobic tool, which is a good option and can be used as a bench, a low plyometric box, or, a tool for step aerobics.
If you tend to focus on strength training, youre more likely to benefit from a bench, while those who prefer doing simple exercises may prefer The Step. The Step is a great way of building muscle on your legs and burning thigh fat.
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