How to burn belly fat?
Our guide to the best exercises for burning fat includes information on the types of workouts for weight loss. However, we note that usually fat reserves are spent evenly throughout the body, while removing fat from the abdomen is possible only with targeted training. For example, a program of fat burning exercises for women contains exercises to strengthen the muscles of the abdomen, thighs and buttocks.
Choosing the most effective exercises for burning fat on the stomach, you need to remember that their role in the processes of losing weight is always secondary. Any fat-burning workouts work exclusively in conjunction with proper nutrition and dieting - in fact, it is easier to control the intake of calories from food than trying to burn calories with exercise.
That is why in the section on nutrition for burning fat, we will consider the rules to remove fat from the lower abdomen. First of all, we will focus on monitoring the glycemic index of food consumed. Plus, we will explain why the problem is not calories at all - in the end, regular consumption of fast carbohydrates breaks the metabolism and provokes the growth of fat on the stomach.
Fat Burning - Theory
It is important to consider physical training not just as a way to spend "extra" calories or a way to instantly burn fat. In fact, they represent a complex and multistage mechanism for metabolism restructuring - both to optimize the production of fat-burning hormones and to normalize the levels of insulin and high cortisol , often responsible for the collection of fat on the stomach.
In the end, it’s much more important to smoothly and regularly increase the level of activity of your workouts, and not just choose the “most effective” exercises for burning fat on your stomach. You must smoothly, but confidently, work on accelerating the metabolism and accustom the body to a new scheme of work - only this approach will allow you to lose weight and gradually get rid of your stomach.
What you need to do to burn belly fat:
- Limit High Glycemic Carbohydrates
- Exercise regularly
- Develop internal abdominal muscles with an exercise bar
- Do Fat Burning Workouts Twice a Week
Fat Burning Exercises
Burpy is the main exercise for burning fat. It combines the elements of squats, straps, push-ups and jumping up. When performing, all large muscle groups of the body are involved in the work, and the abdominal muscles, legs, as well as the chest and upper back, get the maximum load. The exercise is performed on the number of repetitions and is considered the leader in calorie costs. Read more about burpie technique .
Separately, we recall that it is important to develop abdominal muscles for burning fat on the abdomen. Despite the fact that exercises on the press do not burn a significant amount of energy, they strengthen and develop the muscles of the body. Ultimately, it is useful both for accelerating the metabolism and for improving the overall tone of the body. The fight against fat in the lower abdomen is achieved exclusively by strengthening the press.
How to download the press?
In order to pump the press correctly , you need both ordinary dynamic exercises (twisting, cycling), and static ones - first of all, a stomach vacuum and a bar. Such an approach to training will not only develop the strength of the abdominal muscles, but will also form a dense muscle ring encircling the entire body - that is, it will reduce the circumference of the waist and make the cubes more noticeable.
However, without a doubt, pumping the press always starts with getting rid of excess subcutaneous fat on the stomach with the help of a diet and regular training for burning fat. Then follows the strengthening of the muscular frame of the body and the study of the internal muscles of the press with the help of static exercises, and only at the end - the implementation of strength exercises for the press to directly pump the cubes themselves.
Fat Burning Workouts
Below is a list of the most effective training strategies for burning belly fat. Once again, we are talking about training strategies, and not at all about choosing individual exercises - neither twisting, nor squats with body weight, nor a bar, nor any other physical exercise, it is impossible to aim the problem fat from the abdomen.
Recall also that the best training strategy for drying is the regular alternation of various types of physical activity. This can be either high-intensity interval training to speed up metabolism, functional training to develop endurance and balance, as well as strength training for pumping muscles, as well as performing static press exercises to strengthen the core.
1. Circular training
Circular training is a complex of 4-8 physical exercises (both strength and cardio) for the entire muscle groups of the body, performed in several cycles. In total, for such a training, 3 to 10 cycles of exercises are performed, and a break of 1-3 minutes is done exclusively between blocks (“circles”). The exercises of the program themselves follow one after another, with a minimum break.
2. Interval cardio training
HIIT training (HIIT, “High-Intensity Interval Training”) is a high-intensity interval training, which is a strength or cardio load with a sequential alternation of maximum, medium and moderate levels of intensity. The total duration of the HIIT training is 15-20 minutes, the duration of each interval is about 1 minute.
3. Tabata training
Tabata is a method of extremely high-intensity interval training developed by Japanese professor Izumi Tabata. The difference between this method and classical HIIT training is that they are carried out at a level of 170% of peak aerobic power. The formula of the Tabat training program is 20 seconds of work, then 10 seconds of rest; the cycle is repeated 6 to 8 times. In total, each exercise takes 3-4 minutes.
4. Slow cardio on an empty stomach
Performing prolonged (at least 40-50 minutes) and low-intensity cardio workouts in the fat-burning zone of the pulse in the morning before breakfast or 3-4 hours after eating any food. A classic example of such training is morning jogging or walking at a fast pace. The main plus of such fat burning exercises is the absence of any costs for the purchase of a subscription to the gym.
Fat Burning Nutrition
Refusing sugary carbonated drinks, following a diet that controls the glycemic index of foods and the abundance of fiber in the diet is the first and most important step in burning fat on the stomach and maintaining a stable body weight. No matter how active your fat burning workouts are, an improper diet and excessive nutrition can easily cross out their effectiveness.
Protein and carbohydrate-free diets, as well as the use of exercises to speed up metabolic processes, are professional nutritional tools for quick drying . In addition, sports drying requires periodic performance of heavy strength training - otherwise, in the absence of the proper level of regular use of muscles, the body goes into a catabolic regimen.
The best diets for burning fat:
Simple diet for weight loss
Recall that for burning fat on the abdomen, it is impossible to sharply limit the calorie content of the diet, while at the same time increasing the activity of performing fat burning exercises. A rigid diet and a significant lack of calories will only increase the level of the hunger hormone leptin and the stress hormone cortisol, thus provoking a sharp hunger and the accumulation of excess weight on the stomach.
Another simple method of burning fat on the stomach is the 16/8 diet , which consists in periodically abstaining from eating for 16 hours, followed by 8 hours when you can eat. According to the rules of the diet, it is necessary to refuse a late dinner and an early breakfast - in this case, most of the fasting period will be spent on sleep, and meals are distributed throughout the day. Fat from the abdomen leaves very quickly.
How to burn belly fat: recommendations
Before moving on to losing weight, it is extremely important to understand the root causes of weight gain. Often the typical causes of obesity on the abdomen are both a sedentary lifestyle and poor nutrition, as well as a lack of a number of microminerals in the diet (for example, iodine) and hormonal medications. That is why training alone is often not enough to burn fat.
1. Fully review your diet
Develop the habit of carefully reading the composition of the foods you buy and try to abandon those that contain an excessively large amount of simple carbohydrates and saturated animal fats. First of all, it is ice cream, other desserts and pastries, as well as fruit juices and products with fast carbohydrates. In addition, monitor for trans fats in foods.
2. Choose the right weight loss exercises.
Above is a list of the most effective training strategies for burning fat. Carefully study the proposed types of exercises and select those workouts that you find most interesting. It is extremely important to get sincere pleasure from playing sports, and not to force your body to achieve a beach figure.
3. Develop the internal muscles of the body
Remember that the abdominal muscles of the abdomen encircle the entire body, and are not just located on its front surface (those same “cubes”). In order to successfully train the abs, it is necessary, first of all, to learn how to feel it, and only then move on to training the internal muscles of the abdomen with the help of special exercises (for example, vacuum of the abdomen ).
If you want to burn fat on your stomach, remember that fat burning exercises are not at all a mechanism to get rid of excess calories, but a way to rebuild metabolism and activate metabolism. Ultimately, controlling the glycemic index of food always plays a more significant role than just following a fat-burning diet and mechanical calorie counting.