Which Workout is Best for Belly Fat?
If you’re looking to lose belly fat, these expert-approved workouts will help you achieve your goals.
Cardio
When it comes to burning belly fat, cardio is often the best solution. Cardio is any exercise that increases your heart rate and gets your blood flowing, such as running, cycling, and swimming. Doing cardio for at least 30 minutes a day can help you burn off the fat around your waist. Let’s explore more about the benefits of cardio and how it can help you lose the extra belly fat.
High-Intensity Interval Training (HIIT)
High-intensity Interval Training (HIIT) is an innovative form of exercise that involves quick bursts of intense activity with brief periods of rest. During a HIIT workout, you can expect to engage in exercises such as sprinting, mountain climbers and burpees. The key to getting full benefit from HIIT is to go all out during the burst periods and maintain high intensity throughout the entire workout. HIIT may be done a variety of ways – as short as 4 minutes or as long as 25 minutes. It is a great way to burn belly fat quickly since it floods the body with metabolism-boosting compounds such as human growth hormone and epinephrine that allow the body to burn energy more efficiently. Additionally, high-intensity interval training triggers EPOC (excess post-exercise oxygen consumption) which forces your body to continue burning calories even after your workout has finished. This type of exercise can be done anywhere – at home, at the gym, outdoors – and requires no equipment other than enthusiasm!
Low-Intensity Steady State (LISS)
Low-Intensity Steady State (LISS) cardio is an effective exercise for burning belly fat. This type of cardio involves exercising at a moderate intensity for an extended period of time, typically 20 – 40 minutes or longer, in order to burn the most calories and fat. LISS activities can include walking, jogging, swimming orusing an elliptical machine. LISS cardio is excellent for fat burning because it does not require high energy output levels and as such can be done more frequently than higher intensity intervals. Sessions can be repeated several times per week as required by each person’s individual fitness schedule and goals without compromising essential recovery time in between workouts. Since low-intensity exercises tend to affect the aerobic energy system mainly, they often result in overall improved energy levels, increased fat metabolism and better heart health.
Resistance Training
Resistance training is one of the most effective ways to reduce and tone belly fat. When done with proper form and technique, resistance training can increase muscle mass and strength throughout your entire body. Additionally, it helps to boost your metabolism and burn off more fat, thus leading to a trimmer and toned midsection. Let’s look at the specific benefits of resistance training and how it can help you achieve a flatter stomach and a healthier physique.
Weight Lifting
Weight lifting is a form of resistance training that can help build strong, lean muscle and reduce the appearance of belly fat. To get the most out of your weight training workouts, it is important to practice good form and use moderate loads. When attempting to target belly fat, the most effective form of weight lifting involves high intensity interval training (HIIT). This type of training alternates between short bursts of very intense exercise followed by an active recovery period. For example you could perform 20 seconds of a high strength exercise followed by 10 seconds rest, repeated 8-10 times before giving yourself a full minute rest at the end. This type of resistance workout will not only target belly fat but also burn calories to help you reach your goals faster. While it may take some experimentation to find what works best for you, HIIT can be an effective way to burn calories and reduce your overall body fat percentage which will help reveal toned stomach muscles underneath!
Body Weight Exercises
Body weight exercises are a simple and effective way to target different muscle groups, build strength and stamina, and reduce belly fat. These exercises use the resistance of your own body weight to provide resistance against gravity which helps to strengthen and tone your muscles. Body weight exercises can be easily altered depending on fitness level, making them an ideal choice for people of different ages and abilities. Exercises such as squats, lunges, push-ups, ab crunches and pull-ups are all good choices when it comes to reducing belly fat while strengthening your core muscles.
To get the most out of body weight exercises it is important to maintain good form and move through each exercise slowly with control. Also be sure to maintain proper posture at all times in order to keep your spine properly aligned during exercise. In addition, since bodyweight exercises do not involve equipment or weights that can cause excessive strain on joints, you may be able to exercise for longer periods without risking injury. Regular practice of bodyweight exercises can result in improved muscle endurance and strength as well as reduced levels of belly fat over time.
Combination of Cardio and Resistance Training
Research has shown that the best way to reduce belly fat is by combining cardio and resistance training. Cardio can help you burn calories and increase your metabolism while resistance training can help you build muscle and burn fat. Studies have also shown that this combination approach is more effective than any single type of exercise. Let’s look at the science behind it.
Circuit Training
Circuit training combines both cardio and resistance exercises. It is a commonly used type of workout that gets the job done in a relatively short time frame. Also known as interval training, circuit training involves performing several exercises in succession with minimal rest in between sets. This form of exercise helps to keep the heart rate up while giving muscles some toning as well. It is an effective way to burn fat, including belly fat. Typical exercises used in circuit training include lunges, squats, overhead press, burpees, and jumping jacks – all of which target major muscle groups and stimulate the heart rate. After completing these exercises with minimal rest in between each set, you will be able to effectively reduce belly fat as well as build strength quickly with added endurance benefits.
Tabata
Tabata is an interval training program that can combine both aerobic and resistance exercises into a single workout. The plan consists of 20 seconds of high-intensity exercise, followed by 10 seconds of rest. This pattern is repeated eight times, resulting in a four-minute workout. Since Tabata involves pushing your body to its peak performance level, it has the potential to burn up to 13.5 calories per minute and is an effective way to reduce belly fat while still getting in strength training exercises.
To properly perform Tabata workouts, you should use exercises that involve either short bursts of intense cardio or resistance moves that activate multiple muscle groups. Examples of cardio moves include jumping jacks and running in place; for resistance training, try squats with light dumbbells or lunges with a band or barbell across your shoulders. To make sure you’re getting the most out of each Tabata session, focus on proper form and push yourself beyond your limits for those 20 seconds of maximum intensity exercise.
Diet
Diet is one of the key factors in reducing belly fat. Eating a healthy, balanced diet is important in order to achieve your goals. This means avoiding processed and sugary foods, and eating lots of vegetables and protein. Eating the right types of foods can help reduce your overall calorie intake, which can contribute to weight loss and reduce belly fat.
Increase Protein Intake
Protein is an essential element of a healthy diet and has been linked to weight loss, muscle growth, increased energy and satiety. Increasing your daily protein intake may help to reduce your total body fat, as well as stubborn belly fat. Protein takes more energy for your body to break down than carbohydrates or fat, meaning it can keep you feeling full for longer periods of time. In addition, studies have shown that people who consume more protein in their diets experience greater losses of body fat over time. A few ideas for increasing your daily protein intake include increasing the amount of lean protein (e.g., chicken and fish) that you consume each day; substituting Greek yogurt or cottage cheese for traditional dairy products; adding whey proteins to smoothies; snacking on almonds and other nuts; adding beans or lentils into salads; and choosing high-protein cereals such as oatmeal with fruit or chia seeds instead of processed grains.
Reduce Carb Intake
Reducing your overall intake of carbohydrates is a popular dietary strategy for weight loss and belly fat reduction. When you decrease the amount of carbs you consume, your body starts to burn stored fat as its primary fuel source instead of glucose (from carbohydrates). Eating low-carb can also reduce hunger, improve blood sugar levels and lead to an overall reduced calorie intake.
There are many ways you can reduce your carb intake to help with belly fat reduction. Begin by limiting the types and number of sources of fast-acting, processed carbohydrates like bread, pasta, potatoes and sugary snacks. Aim for high-fiber carbs from nutrition-dense sources such as fruits, vegetables, legumes and nuts instead. These foods not only contain fewer calories than processed carbs but also provide essential nutrients that promote healthy digestion and metabolic function. Additionally, follow a balanced diet incorporating lean proteins such as egg whites and poultry breasts as well as healthy fats like olive oil, avocados and coconut milk to help balance blood sugar levels during meals. Finally, drink plenty of water throughout the day to aid digestion and detoxification processes that can help reduce belly fat over time.
Increase Fiber Intake
A diet high in fiber can help lower your risk of developing belly fat. Increasing your intake of foods high in dietary fiber can help reduce overall calories and reduce the absorption of unhealthy fats. These types of foods are abundant in plant-based proteins such as fruits, vegetables, legumes, whole grains, nuts and seeds. Not only will these provide important sources of vitamins, minerals, essential fatty acids and antioxidants but they help you keep a full feeling longer. Eating more plant-based proteins is associated with decreased risk of visceral fat deposition and lower levels of abdominal fat. Additionally, a high-fiber diet has been linked to better digestion overall, improved long-term health outcomes and possible decrease in risk for type 2 diabetes and cardiovascular disease. Increasing your intake gradually can help you reduce belly fat without compromising other areas on your body where you may prefer to retain muscle mass or size.
Lifestyle
It’s no secret that getting rid of belly fat can seem like an impossible task. You may have tried countless diets and workouts, only to find that you are still struggling to get rid of that stubborn fat. Fortunately, there are lifestyle changes you can make to help shed that extra belly fat. Whether it’s changing your diet, incorporating exercise into your life, or both, there are methods out there that can help. Let’s take a closer look at the best lifestyle changes for reducing belly fat.
Get Enough Sleep
Getting enough sleep is important for overall health and can be particularly impactful when it comes to tackling belly fat. Research has shown that individuals who don’t get enough sleep tend to have higher levels of abdominal fat. Additionally, when you don’t get enough sleep your body releases less leptin, a hormone that suppresses appetite and encourages weight loss.
Not getting sufficient rest can also lead to increased cortisol levels which can increase stress levels and encourage more belly fat storage. Stress hormones, combined with unhealthy eating habits, are a formidable combination for stretching those midsections. Ideally, most adults should strive for 7-9 hours of sleep per night for optimal health. When trying to reduce belly fat, try extending this amount by an hour or two and see how you feel after reducing stress on the body with extra restorative sleep.
Reduce Stress
Reducing stress levels can be an important part of an overall plan to lose belly fat. As cortisol, the stress hormone is released in reaction to stressful events, it can influence metabolic processes and contribute to high amounts of cortisol being stored in fat cells, particularly in the abdominal area. This adds to a person’s risk for health issues related to excess abdominal fat and increases their overall risk for chronic disease.
Getting enough restful sleep is one way people can lower their stress levels and reduce the risks associated with excess belly fat. A good night’s sleep helps regulate hormones, optimizes metabolism and sets the stage for mental clarity and better decision-making over unhealthy foods. In addition, regular physical activity can help reduce long-term levels of stress by releasing endorphins into the bloodstream. Exercise regularly throughout the week at a moderate intensity level, such as walking or yoga, as this light exercise often provides enough calorie burn while also helping keep cortisol levels under control. Other lifestyle tweaks such as taking deep breaths or meditating before meals can also help manage cortisol levels in order to reduce belly fat over time.
Limit Alcohol Consumption
Limiting the amount of alcohol you consume is a key factor when it comes to reducing belly fat and improving overall health. Alcohol is high in calories but provides little to no nutritional value. Furthermore, drinking excessively can lead to more frequent overeating, which can cause abdominal fat. If you choose to drink alcohol in moderation, focus on lower-calorie beverages like clear liquor or beer and avoid sweet mixed drinks and wine coolers. In addition, drinking water before, during and after consuming alcohol can help reduce your caloric intake. When trying to reduce belly fat, it is also important to focus on proper hydration. Drinking plenty of water helps flush out toxins from your system and promote healthy digestion which can help reduce bloating from digestive issues or dehydration.
Checkout this video:
