Belly fat is a problem, and not just because of how it looks. The type of fat that accumulates in the belly is called visceral fat. It surrounds your organs and increases your risk of heart disease, type 2 diabetes, and some cancers. Let’s discuss in this article how to get rid of belly fat with workouts.
As people age, it is common to notice an increase in the accumulation of belly fat along the waistline. This is usually because muscle mass decreases with age while fat increases.
There are some health risks related to excess abdominal fat, including:
• Hypertension
• High cholesterol
• Type 2 diabetes
• Breathing problems
• Heart disease
Reasons You’re Not Losing Belly Fat
You have to face the facts. There are some valid reasons why belly fat keeps sticking to your body. Some are out of your control while others can be resolved through some changes in the choices you make.
You love food (even the wrong kind)
Unhealthy or excessive eating is a major contributing factor. Starchy carbs and bad fats can just ruin any plan you may have for reducing your midsection. Instead, you should consume more vegetables and lean proteins, avoiding the fats found in red meat. There are healthier fats in fish, nuts, and avocados, so these are the best options for you. Additionally, slightly cutting back on sugars, pasta, and grains can help you on your weight loss journey.
Not exercising enough or doing the wrong exercise
Even moderate physical activity, such as walking several times a week, is considered exercise. Vigorous running and strength training will not only burn fat but will also help you feel better about yourself. High-intensity training can help build muscle as well as burn more calories. Please consult a doctor or trainer before starting any exercise program, but when you do, make it a habit and commit to being consistent.
Lack of hydration
You may have heard that people are encouraged to drink at least eight glasses of water a day. Studies have shown that drinking water can help you lose weight. Simply choosing water over sugary drinks means you absorb fewer calories while helping you reduce belly fat. After all, water can help you hydrate without introducing sugars or other compounds into your system.
Genetics
This is a cold and difficult truth for many to face. Genetics play a role in the development of obesity and the deposition of fat in the body. That’s not to say you can’t fight it. Despite your genes, finding a balance between the calories you eat and the calories you burn can help you burn more calories and lose weight at the same time.
Exercises to help with belly fat
There are many exercises out there, but not all are created equal when it comes to eliminating belly fat. However, scientists and doctors agree that adding physical activity to your daily routine is a great way to burn unwanted abdominal fat. Here are some belly fat exercises you can try to help you slim down your waistline.
The first step to burning visceral fat is to include at least 30 minutes of aerobic or cardio exercise into your daily routine. Studies show that aerobic exercises for belly fat help reduce belly fat and liver fat.
Some great aerobic cardio exercises for belly fat include:
- Walking, especially at a fast pace
- Race
- Riding a bicycle
- Boating
- I swim
- Cycling
- Group fitness classes
HIIT or interval training
High-intensity interval training (HIIT) and interval training are exercise routines that use short periods of intense exercise mixed with low-intensity movements and rest periods. Research shows that HIIT exercises for belly fat help control weight and improve overall physical condition.
These routines don’t take much time but still get your heart pumping and your entire body working. Each routine has a selection of activities that include the following movements:
- Pushing
- Pulling
- Squatting
- Deadlifting
- Loaded carries
Typically, a HIIT routine uses 30 seconds of intense activity, followed by 30 seconds of rest immediately after, before moving on to the next activity. The sequence can be repeated several times to obtain maximum benefit.
Some HIIT exercises that people of all fitness levels and ages can try are:
- Jumping jacks
- Burpees
- Pushups
- Jump squats
- High knees
To get started, pick a handful of HIIT exercises for belly fat. Perform an activity for 30 seconds, then rest for 30 seconds. Perform the next task and then rest. When you finish all the tasks, you can repeat the cycle a few more times.
Weight and resistance training
Weight training is also an important part of burning belly fat. Because muscle burns more calories than fat when the body is at rest, having more muscle tone can help you burn more fat. Researchers have also found that resistance training, which includes weight training, can increase lean weight while reducing fat and can boost your metabolism at the same time.
Some weight training exercises for belly fat to include in your routine are:
- Bicep curls
- Lunge
- Squats
- Tricep kickbacks
With these exercises, you can perform 12 repetitions with lighter weights, between 5 and 8 pounds. Another option is to use heavier weights with fewer repetitions and rest time between sets.
Abdominal exercises
Since belly fat attaches itself to the waistline and stomach region, doing some abdominal exercises can help combat it. They can help tone and flatten your belly while providing a good source of exercise.
These exercises are great for people of any age. Some abdominal exercises for belly fat that you can try at home include:
- 60-second planks
- Bike squeaking
- Abdominal crunches
- Leg lifts
Is it possible to lose belly fat with physical activity?
Exercise can help reduce waist circumference. Even if you don’t lose weight, you lose visceral belly fat and gain muscle mass. Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or cycling at a casual pace. It also creates opportunities to add movement to routine activities.
Does Skipping Reduce Belly Fat?
Skipping is very beneficial for cardiovascular fitness and improves lung capacity. Maximizes calorie burn, making you lose weight. As it strengthens your core muscles and firms your abdominal area, it automatically reduces belly fat.
Which exercise burns the most belly fat?
- The best exercises and what makes them effective
- Standing. If you can walk, you can reduce belly fat.
- Vertical leg raises. You don’t always need equipment to reduce belly fat.
- Running on an incline.
- Weight and strength training
- Pilates
- Lunges and Squats
- Russian twists.
Is it possible to lose belly fat with physical activity?
Exercise can help reduce waist circumference. Even if you don’t lose weight, you lose visceral belly fat and gain muscle mass. Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or cycling at a casual pace. It also creates opportunities to add movement to routine activities.
How Can I Get Rid of Belly Fat with Workouts?
Aerobic exercise includes any activity that increases your heart rate such as walking, dancing, running, or swimming. This may also include doing housework, gardening, and playing with children. Other types of exercises such as strength training, pilates, and yoga can also help you lose belly fat.