Who doesn’t want to get rid of belly fat! We all do and there are some fundamental strategies you should understand so your workouts will be more effective in the process. First off, understand belly fat is the most dangerous type of fat, called visceral fat, which is stored in the abdomen and surrounds the organs. It sets us up for heart disease, diabetes, and wreaks havoc on our hormones. Good news is exercise is one excellent strategy to combat belly fat. But what are the best approaches to losing belly fat. Here are some great tips that you can start using now.
1. Kick up the intensity of your workouts. If you are a walker or jogger, start to incorporate high intensity by elevating your heart rate by picking up the speed or climbing hills for a 3-4 minutes. Walk at a slower pace for a couple of minutes and repeat the process another 4-6 times.
2. Lift Weights in a circuit format, meaning go from exercise to exercise without any breaks and complete a circuit. This will increase muscle and burn fat. More muscle on your body takes up less space and helps to burn fat while resting. For example, do a set of push ups, lunges, squats, rows. Take a short break, no more than a minute and repeat 3-4 times.
3. HIIT workouts -This stands for High Intensity Interval Training. This can be done many ways but basically it’s an intense workout elevating your heart rate way up and keep it there with active rests or short rest between exercises. The “after burn” increases and therefore burns more calories for hours after the workout. You can do this anywhere and don’t need any equipment. Consult with your doctor before starting this type of workout. Remember to work at your own pace and the best way to track progress is count how many reps you can do in the allotted time. Try to beat your last number each time. Example- work for 30 to 50 seconds and take a 10-15 second rest before moving on to the next exercise.
Her is an example of a HIIT workout-
Jumping lunges- (low impact lunges is fine but perform them quickly with good form. Remember you need to really elevate your HR)
Burpees (also can be done low impact)
These are smart effective ways to workout out so you can optimize your time and get the best results. A clean whole foods diet, proper hydration, less stress and decent sleep are also part of the equation. Best to take one at a time and work on making small changes to your lifestyle each week.
If you liked this post, please share it or any comments you have that relate to fighting belly fat.