Belly fat can be quite difficult, but if at all possible, the right combination of proper training, nutrition and recovery can produce the desired results. Here are 5 vigorous exercises that can burn calories, tone your abdominal muscles, and therefore have a noticeable effect on fat deposits, including your belly. You will tone up and lose weight week after week if you do these exercises consistently.
1. Aerobic training (LISS):
To reduce belly fat, you can do LISS (low intensity steady state) aerobic exercise such as cycling, brisk walking or steady running for 30-60 minutes (even more) and 4-5 times a week. It should be steady at a low to moderate pace to keep your heart rate at 50-65% of your fat burning maximum heart rate. Therefore, he needs to spend a long time without feeling tired and feeling comfortable. Adding LISS to a low-calorie diet is beneficial, so effective results can be obtained as it leads to slow fat burning in all parts of the body, including the abdominal area.
2. Strength training:
According to Kushal Pal Singh, fitness and performance expert, Anytime Fitness, “To lose belly fat with resistance training, incorporate compound exercises like squats, deadlifts and bench presses as they engage multiple muscles and burn more calories . . Do 2-3 classes a week, gradually overloading. Although the spot cannot be reduced, this approach helps reduce overall body fat, including belly fat, within weeks.”
3. Gymnastics:
To burn belly fat, you can include full-body exercises that not only help you get stronger, but also burn calories. Examples of such exercises are burpees, mountain climbing, push-ups, and sit-ups. Exercise should be accompanied by a healthy, calorie-controlled diet and continued for several weeks to see noticeable results.
4. High Intensity Interval Training (HIIT):
HIIT is probably one of the best ways to burn calories and lose fat in minutes. This type of training is essentially a burst of intensity followed by periods of low intensity. For example, you can sprint for 30 seconds, then walk or jog for 30 seconds. Do this back to back for about 20-30 minutes. This increases the heart rate and the person’s metabolism continues to work a little harder even after the workout. Adding in jump squats, burpees, and high knees mixes things up a bit.
5. Boards for strengthening the core:
It’s good to engage your core muscles, which can make your abs strong; thus, a person will move more efficiently. Base Bar: Regular forearm bar and side bar. You can perform 2-3 sets of these exercises and extend the holding time to achieve effective results.
Tips for success
According to Dr. Richie Mishra, a physical therapist, “These exercises are combined with a healthy diet, hydration, and sleep to achieve the best results. Although these exercises burn all excess fat, including belly fat, the changes only happen through two things.”
These factors are consistency and calorie deficit. A calorie deficit is a process in which a person takes in fewer calories than they burn. A safe daily deficit of 550-1100 calories will provide a sustainable weight loss of 0.5-1 kg per week without harm to health. A severe deficiency can lead to muscle loss, nutrient deficiencies, fatigue, and a slowed metabolism. To maintain a healthy deficit, focus on nutrient-dense foods, track your intake, and combine diet with exercise to maintain muscle mass and adequate rest/sleep. Always consult a fitness trainer before starting to ensure a balanced approach to fat loss.
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