4 Exercise Techniques to Melt Away Belly Fat
4 Exercise Techniques To Melt Away Belly Fat
When it comes to weight loss, the first thing people often think about is how to have a flatter tummy. If it seems like mission impossible to get rid of that muffin top and belly pouch then you’ve come to the right place.
In today’s blog, we’ll be talking about belly fat and the four practical ways to get rid of it through exercise. Let’s get started!
Understanding Belly Fat
Bell fat is the fat that surround the abdomen. It comes in two types: the first one is visceral fat which surrounds a person’s organs. The second type is subcutaneous fat which sits just under the skin.
Typically, people gain belly fat because of combination of reasons including poor diet, lack of exercise, and stress.
When left uncontrolled, excessive abdominal fat around the stomach and abdomen has built up to the extent that it is likely to have a negative impact on health. Studies have shown that people with excess abdominal are at risk for health issues including:
- High blood pressure
- High cholesterol
- Type 2 diabetes
- Breathing problems
- Heart disease
Getting rid of belly fat is more than just about changing how your body looks. It’s also about making better choices to improve your health.
Best Exercise Techniques to Burn Belly Fat
While a balanced diet that is low in calories can help greatly in keeping your weight in check, it’s only part of the answer. You also need to exercise to boost your metabolism and to burn the fat surrounding your abdomen.
It should be noted that when it comes to fat loss, spot reduction is a no-go. You can’t just keep on doing sit-ups and crunches and expect to flatten your belly. Sure, you can strengthen your abdominal muscles but that’s not enough to actually burn excess fat.
Here are the four exercise techniques you need to successfully get rid of belly fat:
1: Don’t be a Couch Potato
Sitting for long hours is linked to increased accumulation of both visceral and subcutaneous fat around the belly. Being more active not only helps in reducing belly flab but also helps reduce your risk for health issues like hypertension and diabetes.
According to fitness experts, logging in just 30 minutes of physical activity per day can help you reach your fat loss goals. Even a simple 45-minute brisk walk five times a week is better for your bell than sitting around all day.
2: Raise Your Heart Rate
An increase heart rate is linked to faster metabolism or the total number of calories your body burns each day. So if you want to burn more calories (and therefore more fat), your workouts should put your heart rate to 80 percent of its maximum for 40 minutes.
3: Try High-Intensity Interval Training
High-intensity interval training (HIIT) is a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.
The alternating high and low intensity moves in this type of workout is a great whole body exercise that can help you get rid of belly fat. It can burn a lot of calories in a short amount of time while raising your metabolic rate even after you’re done with your sweat session.
4: Lift Weights
Resistance or weight training is not only a great way to build lean muscles but also to speed up your metabolism. In fact, lean tissues, including organs and muscles, on average burn 14 calories a pound a day. Combining cardio and strength training for up to three times a week helps build strong muscles and burn more fat.
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