Exercise to Reduce Belly Fat
Even though thousands of people with excess belly fat seem to have gained it out of nowhere, it is the result of a lifestyle without exercise. As a result, it is impossible to see immediate results when you are just starting to exercise to reduce belly fat.
In the current age of information and technology and all the diets and man-made methods of losing belly fat, you cannot beat good, old fashioned physical activity.
Unlike diets and pill popping, exercise to reduce belly fat causes a dramatic increase in your metabolism, which comes from your increase in endurance, allowing for a long term solution for weight loss.
Diets and pills can cause certain side effects, where as the only possible side effect that can come from exercise is muscle strain, and that can be avoided through proper instruction and stretching before and after a workout.
Using exercise to reduce belly fat is the most cost affective method of weight loss. The reason for this is that you do not have to go to a gym and the physical activity required can be done at the comfort of your home or around the area where you live.
Best Exercise to Reduce Belly Fat
Recent research suggests that having a varied exercise program is one of the most important aspects to consider for exercise to reduce belly fat. This means performing physical activity in bursts of exertion followed by recovery, in other words a stop-and-go movement.
There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. One of the most effective forms of exercise to reduce belly fat with variable intensity training is performing wind sprints or hill sprints. Wind sprints involve moving from a walk or slow run to a faster run and repeatedly reversing the process.
Option 1. Exercise to reduce belly fat: Hill Sprints
Hill sprints are basically sprinting up hills and place your body in a safer position than flat ground sprints because of the angle, so there is far less impact. You will need to find a hill about 50-60 metres long with a 10 degree incline. All runs should start on flat ground 10m away from the beginning of the hill. Stretch your hamstrings, quads and calf muscles between runs.
How do you do Hill Sprints?
- Run 20m at 75% intensity, walk back to the start and repeat five times
- Run 30m at 85% intensity (x5) – then rest till you are breathing normally
- Run 40m at 90% intensity (x8) – then rest
- Run 50m at 90% intensity (x5) – then rest
The important aspect of variable intensity physical training as an exercise to reduce belly fat is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to draw out a healthy response to an exercise stimulus.
Another benefit of variable intensity physical training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs where you maintain the same pace for a specific period of time.
Option 2. Exercise to reduce belly fat: On the treadmill
If you do go to the gym, varying between high and low intensity intervals on any piece of cardio equipment is yet another training method where you exercise to reduce belly fat via exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:
- Warm-up for 3-4 minutes at a fast walk or light jog
- Interval 1 – run at 8.0 mi/hr for 1 minute
- Interval 2 – walk at 4.0 mi/hr for 1.5 minutes
- Interval 3 – run at 10.0 mi/hr for 1 minute
- Interval 4 – walk at 4.0 mi/hr for 1.5 minutes
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
Option 3. Exercise to reduce belly fat: Weight Training
Weight training also naturally incorporates short bursts of exertion followed by recovery periods. One of the key secrets of exercise to reduce belly fat is to use heavier resistance weights. This can be a negative option for women as they can tend to avoid weight training with anything but really light weights. It is important for women to understand that regular strength training using will not ‘bulk them up’ (as long as caloric intake is controlled) and it will get them the results that they are looking for much more quickly.
The key element to exercise to reduce belly fat is to train your body at highly variable intensity rates for the majority of your workouts. This will give you the most beneficial response in terms of heart health, fat loss, and muscle maintenance.
Exercise to reduce belly fat – where next?
If you want to discover the best nutritional advice and exercise to reduce belly fat, check out the Truth About Abs program. This program is fully comprehensive with everything you need to know if you are serious about your body. The Truth About Abs program is not just about doing abs exercises. It’s about smart training and nutrition strategies to help you lose the fat on your stomach so that you can finally see your abs, and bring out eye-catching muscle tone throughout your entire body.
Developed Mike Geary, a Certified Nutrition Specialist and Certified Personal Trainer, the Truth About Abs program is the #1 ranked abdominals ebook in the world with over 539,000 readers in 163 countries to date.
The program addresses the MAIN PROBLEM that 99% of people are facing as to why they cannot see their abdominals, and who want to know how to lose the fat on their stomach.