Belly fat is not only unattractive but it raises the risk of health problems. According to the Mayo Clinic, excess fat around your midsection may lead to heart disease, hypertension, stroke and certain cancers. You must use the same techniques to melt belly fat as you would fat anywhere else on your body---through cardio, strength and interval training as well as lowering stress levels.
Step 1
Perform exercises that target your abdominal muscles. Classic crunches, sit-ups and side bends help tighten all of your major ab muscles. Do not do this for spot reduction. Ab work alone will not treat belly fat, but it does tone and strengthen those muscles. Perform all three ab exercises with three sets of 20 reps two or three days a week.
Step 2
Exercise your heart to burn away belly fat. This is a crucial component to any workout regimen since cardio activity burns calories and melts body fat. Find a suitable activity you can stick with most days of the week. This can include swimming, running, walking and jumping rope---all of which help eliminate excess belly fat. Aim for at least 30 to 45 minutes of aerobic exercise, five days a week.
Step 3
Burn fat more quickly by including interval training to your aerobic activities. You want your heart rate to jump up high for a few minutes, then immediately bring it down. For example, jog for three minutes, then walk for three minutes---and repeat this cycle. If you like biking, you can work hard climbing up a hill, then coast downhill multiple times. You can burn more calories in a shorter period of time than working out at an even pace for a longer time frame.
Step 4
Manage your stress and cortisol levels to treat belly fat. According to Prevention.com, excess cortisol production is a precursor to greater health problems such as diabetes, heart disease and hypertension. Find an activity that promotes relaxation. This may include deep breathing techniques, meditation, yoga or sitting in a steam room.
Member Comments