7 Great Exercises To Try, by Meighan Sembrano

For most body types belly fat is the hardest to lose. Aside from aesthetic reasons, belly fat is the least ideal kind of fat in the body because it is heavily linked to several diseases: metabolic syndrome, heart disease, high blood pressure, and diabetes. There are two kinds of belly fat—visceral and subcutaneous fat. Visceral fat is that fat that surrounds your organs, and since this fact is supplied by the largest blood vessel in the body, it is also responsible for increasing bad cholesterol and fatty acids in your blood. Subcutaneous fat is the fat between and above the abdominal muscles and under the skin.

So how to you get rid of belly fat? It is more complicated than you think. For most people, belly fat hangs on for dear life even after the rest of the body has leaned out a little bit. Below are exercises that can help you kick start the fat belly burn.


Cycling/Spin Classes

Aerobic exercises, because they are sustained, tend to use up more fat than carbohydrate stores. This makes sure that there is less fat to be stored in your bell or your body in general. Aerobic exercises include jogging, running, cycling, and rowing. So why cycling or spin classes, you can just as easily run or jog, right? Yes, and you can do that if you prefer but running has been linked to high rates of injury and no matter how healthy it is, you cannot deny the fact that it’s bad for your knees. Cycling provides the same benefits as running but without any joint pressure on the knee joints.

H.I.I.T

There are two pathways in which our bodies use energy: aerobic and anaerobic pathways. Both these pathways burn fat and glycogen stores but do so at different rates so which pathway is ideal for fat-burn? One the most popularly pedaled ideas in the fitness industry is pitting aerobic and anaerobic exercises against each other. Aerobic exercises use oxygen as the main energy source. The sustained nature of these exercises requires it to tap into fat stores for energy. Anaerobic exercises, on the other hand, require a lot of fast and explosive movements that have to be fueled by immediate energy reserves—mostly carbohydrates. So is it safe to say that aerobic exercises are better at burning fat? Not so fast. Aerobic exercise might burn faster than carbohydrates percentage-wise, but anaerobic exercises burn more calories, in general, meaning that in the end it burns faster.

What does this have to do with H.I.I.T? High-intensity interval training or HIIT is a kind of exercises that alternates steady state exercising with bursts of movement, essentially giving you the best of both worlds as far as anaerobic and aerobic exercises are concerned. Another great benefit of HIIT is its after burn, meaning your muscles will be burning long after you’re done exercising. Aside from that, HIIT also requires no longer than 30 minutes a day, three days a week to do because it is so intense.

Boxing/Combat Training

Fitness Muay Thai training alone can burn 1,000 calories per hour session. Of the 1,000 calories, you can safely assume that at least 200-400 calories of that will come from fat. Just the fact that it can burn that much in a single session (let’s not even talk about the after burn after that) means that there will be far less stored energy in your body after engaging in boxing or other types of combat training.

Yoga

We are going, to be honest with you; yoga doesn’t burn that many calories. So why is it on this list? We included yoga on this list because it is a low-impact way to build muscle and to get your body going. Not everybody can just go to the gym and crush HIIT/Circuit workouts, and yoga is a really good way to ease your body into body weight training. One impact true yoga practice has that other workouts don’t have though are the practice’s emphasis on health and taking care of your body nutrition-wise, this in itself could have as much as an impact as other workouts.

Some yoga practices are labeled as yoga for weight loss, although we are not too sure about the weight loss part, we’re pretty sure you are going to get your heart going, and your muscles will be pretty sore the next day.

Sprinting

If you are so inclined to run, sprinting is one of the best ways to burn fat. Fast twitch muscles, the kinds of muscles you use when sprinting, rely mostly on fat to function.

Pro tip: you can do a high-intensity interval program by alternating walks and sprints. Sixty seconds on (sprint) and 90 seconds of (walking) for seven rounds.

Weight Lifting

People don’t think of weight lifting when they want to lose fat, but it is quite impossible to have any significant fat loss around the belly or otherwise if you don’t strengthen your muscles. Here’s why: muscles burn calories even at rest and the more muscle you have, the more fat you burn. It’s that simple.

Swimming

Like cycling, swimming is a great way to get your heart rate up without damaging your joints. Another benefit from swimming is that because you are essentially propelling your body against the water’s and your weight, it also functions a little bit like body weight training.

Also watch:
6 Minute Cardio Workout To Burn Fat Fast - Nathen Mixon

References

http://contentrally.com/health/follow-these-5-yoga-poses-to-reduce-stubborn-belly-fat/

https://www.fitneass.com/routine-for-burning-belly-fat/ 

Author Bio


Meighan Sembrano has done her Mass Communication degree. In her free time, she likes to write about health, lifestyle, fitness, glozine worldnews and beauty. She is an author at Consumer Health Digest since 2012. To know more about her, follow her on Twitter, Pinterest.

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