There is no way that you can lose belly fat. Scientifically proven, it is impossible to target specific body parts with some types of exercises in order to lose weight in those specific areas. You are probably wondering what is the point of this article?
Well, the good thing is that fat loss happens gradually. With a balanced diet and good workout routines, you can lose fat from all your body, specifically the belly fat.
For all men and women out there, here is the deal; you have to lose as much fat as you can in the stomach because it is not only dangerous but you will also look much better without it.
The amount of fat stored in your stomach is related to three factors:
- How many calories you take per day
- How many calories you burn through exercise
- Your age
The key thing to do here is to focus on the first two since you have control over them. In this article, we will focus on how to burn more calories. So here are 8 exercises that you can implement to your routines to get rid of belly fat.
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The good thing about Burpees is that it doesn’t require any equipment but burns fat so fast. It is a high-intensity exercise but not fun at all. In fact, research shows that these types of exercises burn 50% more fat than typical ones like jogging.
How to do a Burpee: It is a simple four-step exercise. First, start by standing straight, then drop into a squat position with your hands on the ground just in front of your feet. Then, kick your legs extended back to the ground and keep a plank position. After that, return back to the squat position and jump off the ground with your hands up to the sky.
2. Mountain Climbers
If you are serious about getting a flat belly or shaping your abs, mountain climbers are a must-have in your routines. The exercise is extremely physically demanding, thus it burns a lot of fat.
How to do Mountain Climbers: Start with a plank position keeping your hands on the ground, then place your right foot near your right hand and extend your left leg behind you. Switch your legs keeping your hands in the same position.
3. Leg Raises
By performing leg raises, you isolate your lower abdominal muscles. One repetition of this exercise won’t be enough to burn fat. However, by doing it regularly you can burn fat in your belly faster than ever. This also should be combined with the appropriate diet.
How to do Leg Raises: Lie on the ground with your legs extended close to each other then raise your legs till they are 90° with the floor and put them down again without touching the ground.
4. Medicine Ball Slam
All muscles are involved in this exercise: Upper body, lower body, and the core. This makes the Medicine Ball Slam a high-intensity exercise that requires a lot of effort when you do it more. This helps to lose more fat from the body and since it involves the cores, it also helps with weight loss because you can burn more calories.
How to do Medicine Ball Slam: Start by standing straight holding the medicine ball up to the air, then slam it hard on the ground and squat to pick it up. Then stand up keeping your back straight.
HIIT or High-Intensity Interval Training is the most efficient exercise in a short period of time. It requires a lot of effort because it is composed of several cardio exercises that need to be done in a short period of time.
This type of exercise can burn a lot of calories in a short amount of time, 20-30% more than traditional exercises. It also boosts the metabolic rate for hours which makes your diet more efficient.
How to do HIIT: Probably you are not familiar with the name, but you may have tried it. Here is a simple way to do HIIT while getting the most of it: Warm-up 6 minutes with the elliptical Trainer, then do 3 sets of 8 reps (20 sec of effort, 40 sec of active rest). Every effort should be more intense than the active rest. While active rest, put less force for pedaling but don’t stop. In the end, do 10 minutes of active rest.
6. Weight Lifting
The magic of strength training is that every change happens during rest. The more muscle you build the more fat you burn and the best part is that this process happens every day without any effort required more than the work in the gym.
A new study by researchers at Wake Forest University found that a good diet combined with resistance training results in less muscle loss and more fat burn.
7. Walking And Running
Yes, you read it right! Just a few steps you take every day can help you lose belly fat. The best part is that you don’t need any equipment, just some jogging pants and you are good to go.
Walks and Runs, when done regularly, can boost your metabolism which makes fat loss much easier. This can be effective only when you combine it with a good diet and healthy habits.
Have you ever wondered how short a minute is? Well, you’ve never tried a plank. A simple hold engages multiple muscles at once including cores and back, this won’t only reduce belly fat but also improve the posture and increase the flexibility.
Experts say that you should do at least 60 seconds of plank hold to get maximum results. This can be challenging for a beginner but over time it gets much easier. That’s a great sign that you are losing belly fat.
Now you can go there and do one burpee or one session of HIIT but that won’t make your belly disappear as you want. All these exercises that I mentioned have to be performed on a consistent basis and a high frequency. Also, I don’t have to stress more about your diet because you already know how important it is.
When your belly fat disappears you will realize that it is not just about the look but also the energy and the control you feel with that is unexplainable.
In your next workout session, implement 2 or 3 of these exercises and build a routine that you can do 2-3 times per week. If you apply this, you will get most of the results faster.
You have to work to be amazing because that is who you are.
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