Although cardio is often recommended for burning off belly fat, strength training can also be used as a fat-burning method. Cardio exercise may burn more calories per minute than strength training, but not by much. Wayne Wescott, Ph.D. says cardio burns 10 to 12 calories per minute, but strength training burns 8 to 10 calories. Just burning calories is not enough, though. If you eat too much, then no matter how much exercise you do, will still keep a roll of fat on your abdomen.
Step 1
Grab some free weights or jump on some weight machines. It doesn't matter so much what method of strength training you use as much as that you work your entire body. Do exercises for your legs, chest, back, arms and shoulders at least three days a week. Read the instructions on the machines to tell you which body parts you are hitting or ask a fitness professional for help.
Step 2
Do exercises for your whole core, not just crunches for your rectus abdominis. Planks, leg lowers and seated rotations will tone each part of your stomach, but you will still need to eat well and do strength training to lose the fat covering your abdominal muscles.
Do planks by kneeling on the floor and placing your hands on the ground. Lean forward until your shoulders are above your wrists. Lower your hips so they are in line with your shoulders and knees. Squeeze your abs and glutes. Hold yourself in a plank for 10 seconds. Straighten your legs and come onto your toes to do a full plank and challenge your abs even more.
To do leg lowers, lay face up and lift your feet off the floor. Bend your knees at right angles above your hips. Your shins will be parallel to the floor. Lower your legs as low as you can without arching your back. Bring your knees back over your hips to finish the exercise.
Do seated rotations by sitting, with your feet on the floor and your legs bent. Bring your legs together and squeeze your thighs. Cross your arms and lean back while rotating your shoulders to the left. Return to the start and then lean back while rotating to the right. Allow your lower back to round slightly.
Step 3
Practice good posture. Poor posture leads to slouching, and slouching causes your stomach to bulge. Standing up straight and sucking in your gut will allow your stomach to be as flat as possible.
Step 4
Cut your calories, but do not overdo it. Use a calorie calculator to figure out how many calories you need to stay at your current weight without exercising, and then slowly cut your calories until you are eating that amount. See the Resources section for a calorie calculator.
Step 5
Carry a notebook and write down your calories as you eat them, so you know for sure how much you are consuming daily.
Tips and Warnings
- Dr. Wayne Westcott says to KO fat, and keep it off, strength training is more beneficial than cardio exercise. "For every 3 lbs. of muscle you build, you'll burn an extra 120 calories a day---just vegging---because muscle takes more energy to sustain," Westcott says. This doesn't mean that cardio won't help. If getting on a treadmill doesn't sound like your idea of fun, trying dancing, sports or gardening as a way to get some physical activity into your routine and speed your way to a flat stomach.
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