Belly fat is stubborn and hard to get rid of and looks unappealing when you try to wear your favorite dress. The bacon on the belly not only looks ugly but often also remains extremely stubborn. Many see abdominal walk training as a kind of supreme discipline. A real challenge for everyone who wants to look better and wants an optimal body feeling. Of course, such success does not happen on its own. As always, motivation, exercise, and a healthy diet are among the usual duties that you need for a flat, beautiful stomach. Are there any best exercises to lose belly fat? Yes, there are numerous of them.
Targeting belly fat – is that even possible?
If you are basically satisfied with your body and just want to get rid of those annoying pounds on your belly, you have a problem because Unfortunately, we cannot control where the fat should melt first during a diet or a strict training plan – that is up to your body all alone.
There is still a ray of hope. Basically, it is easier to break down fat in the belly area than in direct comparison to the buttocks or thighs. This is because the inner belly fat is created as a “short-term energy store”. Therefore, the body first draws on this reserve when it needs energy before using the fat deposits of other parts of the body. Of course, this is very helpful for you in the project “Belly Away”.
Still, you shouldn’t have false illusions. If you want to reduce belly fat, you have to reduce overall body fat and should therefore not concentrate solely on the belly alone. So sooner or later successes happen all by themselves.
How quickly the fat reduction takes place depends heavily on your body weight – at the same time, your stamina plays an important role with regard to sports, exercises, and a healthy balanced diet.
Best Exercises To Lose Belly Fat
Targeting to reduce belly fat through sports and exercises is rather a pious wish. Nevertheless, there are some best exercises that have been proven to lose those stubborn belly fat.
Registration in the gym is not mandatory. You can also easily do endurance sports or targeted strength training at home or away from crowded training rooms. A balanced strength and endurance training are the best combinations.
Endurance training offers, for example, Nordic walking, cycling, jogging, classic cross-country skiing, or weekly laps in the swimming pool. You should do the training about three times a week for at least one hour. In this way, you can achieve visible success quickly and effectively.
Swimming is best for untrained and heavily overweight people. With the support of the water, the joints are relieved and the pounds tumble away. Don’t forget to drink enough water too! People with training experience can use HIIT training, for example. This is a high-intensity interval training, in which you train with different intensities. The advantage of this method: Your body burns calories (afterburn effect) even hours after training!
For home use, on the other hand, small exercises are ideal, which you should do quickly three times a week for at least 15-30 minutes without any aids. The following exercises are particularly effective:
Crunches
Lie on your back and bend your legs. The arms lie next to the body. The body is now rolled up from the bottom up. The bottom then faces the ceiling and the thighs and lower legs form a right angle. This position is held briefly before you roll off again.
This exercise should be done in 2-3 sets of 12 to 20 repetitions each.
Crunches are not the same as sit-ups, which are usually called the best abdominal exercise – however, rolling in crunches is much more effective because more strength is drawn from the abdominal muscles, while less force is used in sit-ups in these areas because it is easier to get up with more momentum.
Shortly back
The upper body is raised and held here while the arms are bent sideways at shoulder height. Clench your hands into fists and lift your lower legs, which are bent parallel to the floor. The upper body is now leaned back in short movements as you push your knees away from you and pull them back on. The lower legs must remain parallel to the floor.
This exercise is done in 2-3 sets and is repeated 12 to 20 times per session.
Tip: Would you like a trip to childhood? Even if it sounds strange, the classic hula-hoop of all things serves a useful purpose in abdominal fat-fighting – by the way, not only for women.
Remember: Do not forget that without a negative energy balance you cannot lose pounds. This means that in addition to regular abdominal muscle training, you must absolutely pay attention to a healthy diet and combine your training workload with targeted endurance units! Only then will rapid success be achieved!
If you still lack the necessary motivation, you should keep in mind the dangers and disadvantages that arise when the abdominal girth continues to increase. Belly fat not only looks unattractive, but it also has a negative impact on health and body awareness.
Why is Belly Fat Harmful?
Belly fat is responsible for harmful fatty acids that raise cholesterol levels. This can lead to deposits on the inner walls of the blood vessels, which can lead to high blood pressure or, in the worst case, a heart attack or other types of infarction.
Belly fat can promote the development of diabetes by excreting messenger substances that increase blood sugar.
The belly fat sends out hormones that suggest a feeling of hunger to the body and thus promote further weight gain.
The fight against the upholstery not only brings about a better body feeling, but you are also working on your health, which can bring you many more carefree years of life. The sweat and effort should really be worthwhile.
It gets worse when you eat normally again. The body then bunkers every gram of fat, so to speak, and you are faced with the unpleasant yo-yo effect and increasing numbers on the scales. That shouldn’t be the goal – on the contrary. If you want to reduce body fat and thus the abdominal pads, you need a healthy diet. Now the only question is what it means. After all, there are very different views here.
When burning fat, however, it pays to orient yourself on the following points:
Protein
Protein supports fat burning because the body does not have to rely on the body’s own muscle protein. In addition, there is an optimal saturation effect. The diet plan, therefore, includes white meat and/or fish. Protein shakes are also an option.
Hydrating
Anyone who is experienced in diet knows this basic rule. A lot of fluid is essential to increase the metabolism, which in turn stimulates fat burning. You should, therefore, consume at least 2 liters of water or unsweetened tea a day. In addition, fluid with meals contributes to the feeling of satiety.
Tip: Green tea also promotes fat burning.
Good and bad carbohydrates
Sugar is the biggest enemy of a successful diet, which is why it is often completely deleted from diet plans. At the same time, muscle building is also made difficult by the lack of carbohydrates. This becomes problematic when the first belly pads are combated and you want a defined belly.
In moderation, carbohydrates are therefore allowed, although you should concentrate less on chocolate, but rather on fruit rich in vitamins or whole-grain products (rice, pasta, bread). Regular fruit in small portions also prevents annoying cravings.
However, you have to do completely without sweet drinks, ready meals, white flour products, and beloved sweets. Your belly will thank you.
You counteract belly fat primarily by changing your diet. The fat burning on the belly cannot be controlled, but if you ensure a fundamental increase in the fat burning, the unsightly pads will soon be reduced. However, you cannot avoid endurance training and small exercises that help build muscle. An effort that is worthwhile because you not only benefit from an attractive appearance but also improve your health enormously. Reducing your circumference will then be totally worth it with a little bit of discipline.
By doing some simple and best exercises to lose belly fat and maintaining a balanced diet you can get a flat ab that you have always dreamt of.
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