Stomach fat is caused by a build up of calories that are stored as fat around your abdomen. Having an excessive amount of visceral fat leaves you at risk for type II diabetes, heart disease, certain types of cancer, strokes as well as insulin resistance. To lose the fat, incorporate aerobic exercise into your lifestyles. Many people are under the wrong impression that abdominal exercises burn stomach fat. Abdominal exercises are anaerobic, and therefore do not burn enough calories to rid your body of stored fat.
Bicycling
Bicycling is an effective weight-loss exercise because it works your legs and your core, areas with some of the largest muscles in the body. Bicycling will not only burn calories, but will also increase your muscle mass in the process. Bicycling should be done for more than 20 to 25 minutes at a time. During the first portion of your workout, your body burns recently ingested calories; as your workout progresses past 20 minutes, your body begins to break down its fat stores.
Swimming
Swimming is a full-body workout. It is an aerobic and anaerobic workout. The water provides resistance to your body, increasing your muscle mass. When swimming, you use almost all of your muscle groups and simultaneously burn a considerable amount of calories in the process. Swimming should also be done for longer than 25 minutes at a time to burn stomach fat.
Running
Running requires no equipment besides good shoes, and can be done anywhere. Running works out your legs, burning a lot of calories. Running, too, should be done for longer than 20 minutes at a time, and to burn more calories it is best to change the pace of your run to prevent your body from getting used to the exercise. Changing pace challenges your body, forcing it to burn more calories.
References
- "Physiology"; Berne and Levy; 2004
- Harvard Health: Visceral Health
- Mayo Clinic: Belly Fat: Men
- Mayo Clinic: Belly Fat: Women
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