Exercise Methods To Burn Belly Fat Faster
With a proper diet and utilising one of these methods, you will burn more fat during workouts.
Losing fat is different from losing weight and, ultimately, it is the first option people usually are looking for. Then you are in luck! Check out these 5 exercise methods to burn belly fat faster.
Now, dont get us wrong, specifically targeting belly fat is not possible. In fact, there are areas in your body where losing fat comes last and, you guessed it, the belly is one of them. But there are ways you can boost how much fat you lose overall if you know how to tweak your training program. And this is where these methods presented by Max Posternak can be applied.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
He decided to share a few methods to burn belly fat faster. Check it out.
The 17 Best Exercises For Burning Belly Fat
1. Burpee
If you want to lose your gut, you need to work as many muscles as possible. The burpee does just that. The explosive exercise which entails going from a push-up position to a jump and back to a push-up position hits every muscle from head to toe.
In fact, a study from the American College of Sports Medicine found that 10 fast-paced reps are just as effective at revving your metabolism as a 30-second all-out sprint, so you can burn your belly fat faster than ever before.
Exercises That Won’t Burn Belly Fat
Abdominal exercises. Simply put, bashing out endless reps of sit-ups won’t have any real impact on your belly fat, according to a study published in the Journal of Strength and Conditioning. Of course, these kind of exercises will help strengthen your abdominal muscles, even tone them, but they won’t shift the layer of fat above them.
There is a belief, among some, that you are able to target a specific body part for weight loss, a process known as ‘spot reduction’. Unfortunately, the majority of studies cast doubt of the validity of this process.
So let’s make it clear: in order to reduce belly fat you’ll have to reduce the body fat percentage of your whole body. Unfortunately, and we’re sorry to be the bearer of bad news, you have no real control over where you’ll lose the fat first. But that’s not to say that the exercises below a combination of full-body movements that demand a bucket load of effort won’t almost immediately start to bring your body fat down and, in time, shave flab from around your stomach, revealing your muscle groups. What’s more, when they do finally make an appearance, they’ll look strong and chiselled.
Start with the following eight fat burning exercises to hammer the dozens of muscles between your shoulders and hips and get better metabolism at the same time.
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Benefits Of Hiit Workout
HIIT offers the following benefits , :
- Improves cardiovascular fitness.
- Enhances mood and reduces stress.
- Improves attention.
- Improves sleep quality.
Doing HIIT for fat loss is a great idea as high-intensity exercises help tone your body and improve fitness. These exercises, which include high knees, burpees, jumping lunges, and jumping jacks, work on your quads, hamstrings, glutes, calves, chest, shoulders, abs, and lower abs. These exercises enhance your fat-burning capacity, improve cardiovascular health, and increase agility and balance. Remember, you need to warm up thoroughly before doing these exercises to avoid injuries. If you have any pre-existing injuries, consult your physiotherapist before starting an HIIT workout.
How To Lose Belly Fat Men Exercise
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High Knees With A Twist
Also known as the steam engine, this is a variation that allows you to make your hip flexors and abdominals work even harder than they would during other traditional high knee exercises you may have already been doing.
Think about how many times you want to alternate your movements in each set. For example, one knee lift on either side can be one rep, or two lifts can be one rep, and so on. This is an advanced version of high knees. Only attempt steam engines after you are comfortable with the standard high knee exercise.
Walking Lunges Or Jumping Lunges
A 140 lb person can burn nearly 80 calories by doing walking lunges for just 10 minutes! And walking lunges arent nearly as difficult as an exercise like burpees. If youre able to balance adequately, you really could complete 10 minutes of walking lunges without struggling too much and your legs will reap the benefits of this awesome toning exercise. You can even hold dumbbells to add resistance if you find walking lunges a little too easy.
Jumping lunges are even more of a balance challenge, as you can see from the video linked above! And like all jumping exercises, jumping lunges burn more calories because your body is working so hard. Be sure to do jumping lunges on a stable surface with appropriate shoes, and dont use weights!
Not only are lunges excellent for exercising your balance-which needs practice just like any other skill-they also work your quads, the muscles in your hips, and your glutes, helping to tone all of the most problematic parts of the lower body.
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High Knees Video Exercise Guide By Cult Fit
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Whats The Best Type Of Running For Weight Loss
The best type of running for weight loss is interval training. This form of exercise helps you lose body fat and way to burn belly fat. Interval training is a form of aerobic exercise that alternates between periods of high and low intensity. This type of running burns more calories than steady state running, making it a more effective way to lose weight.
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Cardio Or Hiit Workout Routine
You can easily add a high knees component to any cardio or high intensity interval routine. If you are interested in building a bodyweight workout, include high knees along with other popular and effective cardio movements such as jumping jacks, high kicks, or squat jumps.
Include cardio exercises or high intensity interval training exercises in your workout routine several times a week to achieve your fitness goals. A HIIT workout involves doing intervals of short bursts of high-intensity exercise followed by even shorter rest periods and has been shown as the most effective way to improve cardiovascular capacity.
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Besides Exercise How Can You Lose Belly Fat
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Can You Lose Belly Fat By Running On A Treadmill
Yes, you can lose belly fat by running on a treadmill. Treadmills are a great way to burn calories and help you lose weight all over your body, including your belly. When you run, your body burns more calories than when you walk, so running is a great way to lose weight quickly. Plus, running is a great way to tone your whole body, including your stomach. So if you want to lose belly fat, start running on the treadmill today!
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High Knees Hiit Workouts
You can easily come up with your own fat-burning HIIT workouts using some of the exercises listed above, but here are a few workouts that include high knees in short bursts:
This simple Muffin Top workout combines high knees with knee to elbow crunches , and is a good one to do if you are looking to burn fat and get some more definition in your six-pack abs muscles.
This extreme fat-burning workout is much more intense because it includes 60-second intervals of high knees, burpees and mountain climbers, and you are supposed to do 10 sets of these to complete a grueling 30-minute workout.
But Cant You Just Spot Train Thats A Big Nope
As cool as it would be, you cant pick and choose which area of your body youd like to lose weight. Our biology rules the game, therefore putting time and energy into targeting a certain area of your body is likely a waste of time.
If you do a bunch of crunches and sit-ups to lose fat in your belly, youll probably gain muscle in those areas, but that doesnt mean youll burn fat.
Youll see greater results by performing multiple exercises that work multiple muscle groups.
Ready to get your cardio on? You can do any cardio exercise to burn fat, but the following exercises will get your heart pumping along with targeting those thigh muscles.
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How Many Hip Thrusts Should You Do To Burn Belly Fat
This will depend on your current strength and fitness levels as well as how many hip thrusts you can do already.
But, as a general rule, 3 to 5 sets of 12 to 15 hip thrusts can be good for burning fat.
You may want to move away from reps and sets for your fat-burning program though.
Instead, you could do as many hip thrusts as you can in a minute before resting for a minute and repeating.
How To Lose Alot Of Weight In 3 Days
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Nutritional Changes Can Help You Lose Belly Fat
A study of more than 1,100 adults found that increasing fiber intake reduced belly fat by three percent. The reason is simple: fiber is a type of dietary fiber that moves slowly through the digestive tract, absorbs water, and keeps you fuller for longer. In addition, consuming more fiber resulted in a 10% reduction in calorie intake. Some of the best sources of soluble fiber include fruit and vegetables.
The same principles apply to men as to women when it comes to weight loss: consume fewer calories than you burn. The most common change in the diet for belly fat reduction is to increase protein. Protein is one of the best foods for weight loss because it increases your satiety, making it easy to lose weight. However, this habit can be difficult to adopt and maybe a temporary solution. For the time being, simply stop drinking soda and processed fruit juices.
Stress can also be a major factor in belly fat, so reducing stress is essential. Try herbal remedies, aromatherapy, or other relaxing activities to reduce your stress levels. You can also add clean protein powder to your smoothies. These supplements contain specific strains of bacteria that are important in fighting belly fat. They can also help you lose weight by helping you feel full longer. So, how do you make nutritional changes that help you lose belly fat?