The best way to lose belly fat is through a combination of cardiovascular exercise and strength training. While you cannot directly reduce fat in this area, it will decrease in tandem with the fat in the rest of the body. Doing hundreds of sit-ups a day will not flatten your belly either. While abdominal exercises are vital for health in the spine and core, a flat stomach is only achieved by losing excess body fat.
One of the best ways to lose excess body fat is through cardiovascular exercise. Cardio not only strengthens the heart, it also burns calories and fat. In
When you need to do cardio to burn calories, but you do not have much time, the answer is in interval training. This type of training involves alternating velocity displays with longer rest periods. It can run on almost any cardio machine; all you need is to change the rhythm. For example, instead of running at the same pace for one hour, jog and jog intervals alternate for 30 minutes. Performing intervals allows you to get the same performance as a constant-pace workout in twice the time.
While strength training burns fewer calories per session than cardio, this type of training helps you build muscle, which in turn speeds up resting metabolism. This means that your body will burn more calories even when you do not do anything, so you can burn fat while you sleep or you're sitting on the couch watching TV. Strength training also helps you build and shape the body in a way that cardio cannot.
Circuit training is a combination of strength training and cardiovascular exercise, which allows you to work on your aerobic condition and strengthen your muscles at the same time. Composed of different exercise stations, most training circuits involve 10 to 15 repetitions of a strength exercise accompanied by 30 seconds of rest. Stations can also include cardio exercises, such as series of jumps and jump rope. Since you are in constant motion and the breaks are short during the circuits, your heart rate will remain elevated, causing your body to release calories and fat.
Belly fat is one of the most difficult places to lose weight for men and women. However, it is important to face it. According to the Mayo Clinic, men and women with excess abdominal fat greatly increase the risk of developing heart disease, high blood pressure, and diabetes. The best way to get rid of belly fat is to reduce your total weight by eating the right foods and exercising regularly.
Reduce calories from your diet, particularly the empty calories present in sugary foods, juices, and soft drinks. It takes 3,500 calories to burn 1 pound of fat, or 500 calories per day to lose one pound per week. The US Department of Health and Human Services suggests that adult women can safely lose weight by consuming only 1,000 calories a day, while men can consume 1,200.
Eat foods rich in nutrients, such as vegetables, fruits, and whole grains. The Mayo Clinic suggests changing saturated fats for polyunsaturated alternatives, such as olive oil butter. In addition, it reduces the consumption of simple carbohydrates present in the white bread and in pasta, whole grains are a better alternative.
Do any type of aerobic exercise three times a week for 30 to 60 minutes per session, with a rest day between each one. Some effective options include brisk walking, jogging, elliptical training, cycling, and swimming.
Lift weights or perform any type of resistance training three times a week on days that you are not doing cardio training. Use moderately heavy weights, or your own body weight in the case of pushups (crunches), crunches, squats, and other simple resistance exercises. Exercise for 30 to 45 minutes. A combination of cardio and aerobic training six days a week can help you burn 26% of your belly fat in 12 weeks, according to certified personal trainer Christian Finn.
Track your caloric intake for a week or two to determine the
Exercise at a lower intensity at the beginning. Increase the intensity as your physical condition improves over the course of several weeks.
Do not try to eliminate belly fat by doing hundreds of squats (hundreds) or crunches every day. According to the Mayo Clinic, these will not increase the amount of fat burned from your abdomen.
Consult your doctor before starting a diet or exercise program.
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