People with a higher amount of abdominal fat are at an increased risk of developing serious health problems such as heart disease, stroke, type 2 diabetes and high cholesterol, according to the Mayo Clinic. If you have excess weight in your abdominal area, there are a number of things you can do to quickly lose weight and start getting your body in shape.
Supersetting involves performing two exercises without any break to effectively build muscle and burn fat. According to Jillian Michaels in her book “Making the Cut,” this method of training is one of the best ways to build muscle and burn fat in a short period of time. Supersetting increases the intensity level of your workout, due to performing the exercises back-to-back, and elevates your heart rate to burn off more belly fat. Perform a superset of two stomach exercises--for example, the plank and reverse curls--to burn off more belly fat. You can also perform staggered supersets, which involves doing one abdominal exercise and one opposite exercise, such as calves, to lessen the intensity.
This cardio workout burns approximately 350 to 450 calories throughout a 50-minute workout. A typical kickboxing workout includes repetitions of kicking and punching to work your entire body, toning your core and abdominal muscles and melting away belly fat. The repetitions engage several muscle groups and help you get an intense cardiovascular workout. Kickboxing blends aerobics and martial arts in order to strengthen your body, increase cardiovascular power and increase endurance.
Eat More Dairy
Increasing your intake of dairy, such as yogurt, low-fat milk and cheese, can help you lose more abdominal fat, according to a 2009 study at the New Curtin University of Technology in Australia. The study concluded that people who consumed five servings of dairy daily, as opposed to three servings daily, experienced an improved overall weight loss and a drop in their systolic blood pressure. People in the study who ate five servings of dairy and performed resistance exercise experienced a lower percentage of total fat gain after 12 weeks.
Muscles burn calories, even while you are resting. By increasing your muscle mass you increase the amount of calories your body burns. Strength and resistance training builds muscle mass to burn more calories and burn off belly fat. Perform strength training exercises that target your abdominal muscles two to three times a week and follow a moderate diet in order to maintain lean muscle mass and lose belly fat. When you first start lifting weights, choose light weights and perform a higher number of repetitions in order to first tone up, before bulking up muscle mass.
Give your metabolism a boost both during and after you work out by performing aerobic exercise. Aerobic exercise increases your heart rate, which burns calories. While you cannot spot-reduce weight--picking and choosing where you want to lose weight--aerobic activity will help you burn fat all over, including your belly fat. You can perform aerobic activity through step aerobics, swimming, bicycling and dancing. Begin with 15 minutes of aerobic exercise, three times a week, and gradually increase to 30 minutes, four times a week.
- “Making the Cut;” Jillian Michaels; 2007
- American Council on Exercise: Kick Your Way to Fitness
- New Curtin University of Technology: Higher Dairy Intake Can Help Fight Obesity; Oct. 20, 2009
- American Council on Exercise: Successful Weight Control
- Mayo Clinic: Belly Fat in Men: Why Weight Loss Matters