The Best Form Of Exercise For Blasting Belly Fat Hiit Training
The best forms of exercise for melting fat the fastest are those that are high in intensity and can torch calories in the shortest duration of time. Running and cycling are two excellent choices, as well as walking as a means to avoid a sedentary lifestyle and get those steps in however, the greatest form is high-intensity training, also known as HIIT.
“Research has shown the extraordinary impact that ultra-short bursts of HIIT can have,” said Mosley. Plus, it’s the most effective and easiest way to include it in a regular busy schedule . You can definitely squeeze a HIIT workout in between social gatherings, mealtimes with the family, work appointments and more.
HIIT requires moves that include jumping work, such as squat jumps and tuck jumps, as well as weighted moves that include cardio, such as manmakers and kettlebell swings, since they will spike your heart rate in seconds but also strengthen muscle and burn fat simultaneously.
So, together it’s a full-body workout that can bring major results, especially the belly region, as these moves are activating your core muscles.
You can take it up a notch by adding in specific core moves, like planks or plank jacks for that added cardio or renegade rows with weights, which are also done in a plank position. And for more great exercise tips, don’t miss The Secret Tricks for Convincing Yourself to Exercise, Say Experts.
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.
The Best Exercises To Lose Belly Fat
If youre finding some extra pounds seem to be sitting around your waist and you’re interested in shifting your belly fat through exercise, the gym is the perfect place to start. Before we give some examples of the best exercises to lose belly fat, theres some things we think would be useful for you to know when it comes to achieving fat loss:
So now for the exercises themselves here are five of our top recommendations for battling belly fat and burning calories.
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I Was 20 Pounds Overweight
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/11bhujangasana Or Cobra Pose
Step 1: Lie on your stomach with your feet wide apart from each other and hands stretched overhead.
Step 2: Join both your legs and rest your forehead on the ground.
Step 3: Pull back your hands underneath your shoulders , keeping your elbows close to the body.
Step 4: Take a deep breath and gently lift the upper half of your body.
Step 5: Breathe in and out in this pose for 4-5 seconds and then come back to the starting position.
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A Final Note On The Best Way To Lose Belly Fat
Okay, so we’ve given you the good stuff when it comes to learning the best way to lose belly fat and belly fat exercises to add in to your routine. Basically everything you need to know about how to lose stomach fat.
The one takeaway we hope you leave with, though, is that for all of the ways to lose belly fat, the way you speak to and view yourself is the most important thing in all of this. Whether you do or do not want to lose stomach fat, you are still worthy of love and respect from yourself. If you feel that the only thing you can focus on is trying to lose fat fast or entering into any unhelpful and unhealthy habits, take a step back and reassess. Focus on small things like watching your stress, sleeping well or choosing nutrient-dense foods. Small, attainable goals add up to very big wins don’t lose sight of that.
*Women’s Health Naked Survey 2018
Belly Fat Exercises For Men
It sticks to our midsection more than anywhere else, destroys our self-confidence, and can make simple tasks unenjoyable: were talking about belly fat gentlemen. These simple exercises are designed to get you up and moving regardless of your current fitness level, and constantly help you burn belly fat to shred your core, lose weight, and look the best you ever have. You dont have to practice each of these every single day. Instead, revisit this list often and randomly select five of the fifteen exercises, and do those for your workout to give it a little variety. They all abolish belly fat, but they also build your core in different ways. Lets get into these simple exercises.
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Weight Lifting And Strength Training
Its time to up your ante and starts lifting heavy. The reason? Using heavier weights will have you burning more calories after a workout because of an afterburn effect. Just be sure that if youre starting out with strength training-a new habit for many people who are just doing it as their Ornish lifestyle choice.
You do so safely by sticking close to good form when gradually increasing the weight on each rep in order not only to see results faster but avoid injury down the line too.
Here is one way you can carry out weight lifting to help with fat burning around your tummy:
How To Warm Up Before Your Workout
In each of the circuits below youll be working against the clock to complete as many reps as possible exercise, and theres no rest between sets until you get to the end of the round. Its a demanding style of training and given the variety of exercises youll be doing, you need to warm up muscles all over the body to give it your best and reduce any risk of injury.
You can follow the routine in this explainer on how to warm up at the gym but, in brief, youll start with a series of general dynamic stretches to loosen up your muscles, then move on to warm-ups that are specific to the exercise you are about to do. This can be as simple as doing the exercises without any weight or very light weights, or stretches focusing on the muscles you are going to challenge most in your session.
It should take you no more than ten minutes to get a good warm-up that will allow you to start your workout firing on all cylinders, which is exactly what you need to do if youre looking to shift belly fat fast.
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What Is The Best Form Of Cardio To Eliminate Stomach Fat
In 2018, 45% of all Americans who made a New Year’s resolution set out to lose weight or get in shape. Given the worldwide obsession with washboard abs, it’s a safe bet to assume that many who are out to lose weight are also targeting the tummy.
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But remember this: No matter how much attention you focus on the gut, spot reduction is still an exercise myth. To flatten your belly, your cardio routine should focus on overall weight reduction â get ready for high-impact cardio that offers a lot of calorie burn.
How To Lose Belly Fat Fast: A 4 Week Plan
We often associate weight loss with losing belly fat. Sometimes, when youre trying to lose weight, the biggest challenge to adopting a weight-loss workout plan is finding a regimen that fits seamlessly into your life. Lots of guys who are trying to lose weight try absolutely absurd workout programs that require tons of specialized equipment or instruction, only to give up months later because its just too difficult to keep pace.
But losing belly fat fast shouldnt be complicated. Thats why weve created a four-week, mens workout plan that you can do pretty much anywhereindoors or outdoors, at home or in the gym, on a track or in your drivewaywith only minimal equipment.
And remember: If youre committed to losing weight, you need to commit to the proper nutrition program. You cant exercise away a bad diet instead, focus on the 13 best foods for weight loss.
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The Best Exercise For Belly Fat
We’ve been conditioned to think that super hard exercise are going to be the things to help us get results, especially when we’re trying to lose lower belly fat. In fact surprise, surprise it’s much more holistic than that and is about keeping your nutrition, exercise and general movement in check concurrently.
Outside of gym workouts , the movement you’re doing walking to the shops, making a cup of tea or taking your pooch out to stretch their legs can actually contribute more to hitting your healthy fat loss goals. This type of movement is known as NEAT and is a cornerstone of healthy body composition.
‘NEAT simply refers to the energy used carrying out any daily activity that isn’t formal exercise or sleeping,’ says Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.
NEAT plays a major role in how much energy you expend per day and increasing your metabolic rate. It also helps control your blood sugar, aid muscle recovery, lower stress levels and improve cardiovascular health.
You can increase your NEAT by walking instead of taking public transport, opting for the stairs over the elevator or doing household chores. Whichever you choose, they’ll all contribute to the process in which you lose stomach fat.
Learn everything you need to know about NEAT exercise with this full explainer.
Try To Limit Your Stress
Stress can mess with every part of your bodybut how you deal with it can make or break your weight loss goals. I think most of the effect of stress is behavioral rather than neurochemical, says Dr. Cheskin. It makes us eat more, because we use food as a substitute for dealing with stress.
The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on. People gravitate toward something that doesnt require anybody else to do it, is immediately satisfying, and doesnt take a whole lot of effort, especially if youre just opening up a package or box, says Dr. Cheskin.
Stress-eating can only lead to one thing: growing your belly rather than whittling it. If you find yourself stress eating, take a step back and think: Whats causing my stress, and what can I do about it? Find a way to remedy the solution or talk through it with a therapist rather than turning to a bag of Doritos.
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Can You Spot Reduce Body Fat
No specific exercise, even those focused on muscles in the stomach, can be used to target belly fat. Physiotherapist Sammy Margo, of Deep Heat and Deep Freeze , points to several studies to support this.
One study which targeted abdominal fat with exercise for 6 weeks showed no difference in belly fat. Another study in 40 overweight and obese women found that resistance training of the abdominals for 12 weeks had no effect on belly fat loss compared with dietary change alone.
A 12-week study in which 104 participants who completed a training programme exercising one arm only found that some overall fat loss did occur, but not on the arm being exercised. And several studies have confirmed that spot reduction is not effective for burning fat in specific areas of the body, including the arms and stomach.
Sammy Margo has been a chartered physiotherapist for 32 years and has built up her clinic over the past 28+ years. She trained as a chartered physiotherapist and did a Masters in Physiotherapy at University College and Middlesex Hospital. She’s also a qualified Pilates instructor and the author of The Good Sleep Guide.
The reason for this, and the fat loss process, is far from simple, as Margo explains.
When you exercise, the triglycerides can come from any of the fat cells in the body, not only from the body area being exercised.
Medicine Ball Lunge With Twist
Kick your lunges up a notch with the medicine ball lunge with a twist. This exercise will work not only your quads and hamstrings but with the twist, your abs, and glutes. It will improve both your balance and proprioception.
How to do:
- Stand with your feet shoulder-width apart holding a medicine ball with both hands at chest height. Extend your arms in front of you.
- Engage your core. Take a step forward with your right foot. Lower your body until both knees reach a 90-degree angle. As youre lowering, twist to the left so the medicine ball travels over your left leg.
- Return to center and straighten both legs. Step back to the starting position.
- Repeat on the other side, stepping your left foot forward and twisting to the right. This is 1 rep.
- Complete 3 sets of 8 10 reps.
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Munch On Healthy Snacks
Eating small portions of healthy snacks throughout the day can keep you from becoming hangry and help you potentially lose weight, and in turn, abdominal fat. Munching on healthy snacks may help curb your appetite, which can prevent overeating at the next meal, as well as provide you with essential nutrients to keep your body functioning properly, according to the Harvard School of Public Health.
Side Incline With A Twist
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Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Theyre found in some and spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies .
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat .
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
SUMMARY
Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether youre trying to lose weight, limiting your intake of trans fat is a good idea.
Alcohol can have health benefits in small amounts, but its seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity that is, excess fat storage around the waist .
Cutting back on alcohol may help reduce your waist size. You dont need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people.
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What Is The Best Exercise To Lose Belly Fat
Before you ask about the best exercises for a flat stomach, let’s get clear on why crunches and sit-ups alone not going to be the thing to help you lose belly fat. ‘While crunches will help strengthen your abdominals and core muscles, theyre not enough in isolation to burn calories,’ Luke Hughes, Origym PT says.
Instead, Hughes recommends a rounded bodyweight or free weights workout routine done at a higher intensity as the best exercise to lose belly fat. These sessions will help to burn calories and increase muscle mass, which will, in turn, tap into your body fat stores even within a limited time period.
Do note though, too much HIIT can elevate cortisol in your body, which could hinder how effectively you lose stomach fat . Aim for three to four sessions per week and make sure you’re allowing your body plenty of time and space to recover.
‘Burning calories through cardio exercise like this helps to burn belly fat, particularly when we operate at a calorie deficit,’ says Hughes. ‘Try adding star jumps and mountain climbers into your workouts.’
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