How to Burn Belly Fat Fast
How to Burn Belly Fat Fast
Here Is A Quick Snap Shot Of What is In This Blog
- How People Gain Belly Fat
- Dangers of Belly Fat
- Diet Tips: What Food Should You and Shouldn't you Focus
- Exercise Tips: How to Achieve a Flat Belly
- Have your Exercise Equipment at Home
- What Equipment to use at the Gym or at Home
Belly fat – you don’t want it, but you cannot hide it.
Getting rid of your love handles can be very challenging, especially if you have a busy lifestyle and you don’t have ample time to visit the gym. However, you have to understand that excessive belly fat may result in serious conditions that could put your health in danger and affect your body’s performance.
Belly fat, which refers to the fat around your abdomen, has two types:
Visceral Fat: Lies out of your reach; found deep within your abdominal cavity, padding the spaces between your abdominal organs.
Subcutaneous Fat: The fat that sits under your skin.
How People Gain Belly Fat
There are several reasons why a person gains belly fat:
Poor diet. Fiber is very important for controlling weight. However, some consistently consume fast food meals that are high in calories and low in nutrients.
Sedentary lifestyle. If you have a desk job and you consistently stay in front of your computer more than 8 hours a day, or you binge-watch for hours, you are more susceptible to increasing your belly fat by 25-38%.
Excessive alcohol consumption. Alcohol, especially red wine, is good for the body when consumed in moderation. However, taking more than the allowable amount could lead to weight gain. In fact, some studies show how alcohol suppresses the process of burning fat.
Stress. Our body produces too much cortisol when we’re feeling stressed. Although it is essential as it helps reduce inflammation and control blood pressure, excessive production may result in rapid weight gain in the abdomen area.
Dangers of Belly Fat
As your waistline grows, so does your health risks. Harboring an excessive amount of abdominal fat may result in a lot of complications.
- High blood pressure
- Type 2 diabetes
- Colorectal Cancer
- Breast cancer
Diet Tips: What Food Should You and Shouldn't you Focus on
With all these alarming health issues that you might have to face if you keep your love handles, it’s certainly high time to find ways on how you can get rid of them. Chances are, you have probably seen several hyped products that promise you immediate weight loss. But you have to understand that there is no quick-fix solution! Instead of solely using diet supplements, you have to focus on having a balanced diet with a suitably designed exercise program.
Avoid Sugary Beverages
Several studies are linking excessive intake of sugary beverages may lead to the development of visceral fat. Additionally, sugar contains fructose, which could cause numerous chronic diseases if not used sparingly. Get rid of your soda – even if it says “diet” on the label.
Eat Fruits and Vegetables instead of Carbs
Even when you are trying to lose weight, it doesn’t mean you have to starve yourself. What matters is choosing the right food to eat. Instead of consuming too much rice and other sources of carbohydrates, eat more high-fiber foods such as non-starchy vegetables, fresh fruits, beans, and whole grains. These take longer to digest and can immediately make you feel full.
Focus on your Protein
Limit your intake of saturated and trans fat by having lean meat, fish, beans and legumes, eggs, seafood, cheese or soy. In fact, women are required to eat at least 50 grams of protein, while men should have at least 60 grams per day.
Protein is made up of amino acids. Of the 22 amino acids, 9 of these are considered essential and must be consumed in food because the body cannot make them.
Exercise Tips: How to Achieve a Flat Belly
Some people might think “I am not eating much so I don’t need to exercise.” Changing to a healthier diet can be highly beneficial in losing weight. However, if you want to get rid of your huge belly fat faster, then doing some exercise is the key to success. Remember, it’s the fastest way to get rid of your stored calories (burn off 140 calories by walking for 30 minutes – something that will never be possible if you will just get rid of that slice of pizza while sitting on the couch). So, what types of exercise will help you lose that unwanted fat around your midsection?
Steady-State Cardio Exercises
If you want to do some cardio to lose weight and burn fat, opt for a form of exercise that increases your heart rate for an extended period. A study was published in Health and Quality of Life Outcomes in 2017 where researchers have measured numerous workout intensities to assess which has a higher effect on weight loss. After 12 weeks, people who have exercised at a high intensity (70-80% of their heart rate) have successfully trimmed down their waist circumference. Although those who have gone through low-intensity workouts still lost some pounds, their results were not as notable as the aforementioned group.
According to Harvard Health Publishing, here are the recommended high-intensity workouts that must be done for 30 minutes:
Stationary cycling: 391 calories
Running (6 mph): 372 calories
Swimming: 372 calories
Jumping rope: 372 calories
Step aerobics: 372 calories
Elliptical: 335 calories
Rowing machine: 316 calories
Circuit training: 298 calories
Outdoor bicycling (12 to 14 mph): 298 calories
Stair stepper: 223 calories
High-Intensity Interval Training (HIIT Workout)
HIIT is a type of cardio workout that is done in short, intense bursts – anywhere from 10 seconds to 5 minutes – that maximize a person’s athletic performance when muscles are deprived of oxygen. It is designed to push you to your limits by doing as many reps as possible of each exercise at maximum effort for a short period of time, and then rest briefly before you proceed to your next move. The key is you will have shorter breaks so your body can adapt to repeated maximal efforts.
Have your Exercise Equipment at Home
Visiting a gym can be very helpful especially if you will seek assistance from a trainer. However, if you cannot squeeze it to your busy schedule, then you might want to purchase some home gym equipment.
Ab Mat - Shop Here
Most gyms don’t keep an ab mat as they usually use machines for core training. But since you’re doing it at home, it can help you do your sit-ups comfortably and increase its effectiveness by 100%. It supports your lower back, allowing your abdominals to move through an extensive range of motion.
To begin, you have to ensure that your tailbone is right against the arch of your ab mat. Lay back and bring the bottoms of your feet together. This will ensure that when doing sit-ups, your hip flexors are open so you are using your abdomen, not your hips.
Concept 2 Power - Shop Here
The rowing machine is probably one of the most under-rated equipment. It actually helps you lose weight, build and tone your muscles and increase your stamina making it a great game-changer for people who would like to lose weight. With proper technique, it targets different parts of your body, which include your deltoids, pecs, biceps, triceps, upper back, lats, glutes, hamstrings, calves, obliques, quadriceps and abs all at once.
Yoga Mat - Shop Here
If you want to achieve killer abs, then try doing several yoga poses with this mat. Planking is one of the most effective form of ab workout that allows you to tone your muscles and build your core strength from inside out.
Airmill/Air Bike - Shop Here
The key to losing your belly fat is by getting rid of the calories and fat around your abdomen. Depending on the intensity of your workout, a stationary bike like this Airmill can burn more than 600 calories within one hour. In fact, among all the different types of ab workout, bicycle exercise ranked first as it requires body rotation, and abdominal stabilization and muscle activity.
Achieve a Perfect Ab Today
Belly fat is a reversible health problem. Losing it will not only make you look good, it also helps you improve your overall wellness. You should put into consideration that you are doing it because you want to have a better life and look healthier. Flat abs is in so you should start working out today!