What's important to understand about fat loss is that you cannot spot reduce. Your focus should aim for high calorie burn through cardio workouts. The American Council on Exercise recommends that you include aerobic exercise in your fitness plan five to six times a week in order to lose weight. You can see fat loss results quicker if you choose more intense activities. You will burn more calories per session which can keep you motivated to get the results you desire.
Running
Running is an excellent cardio workout because you can ease your way from walking into a more effective calorie-burn activity. Running engages several large muscle groups which accounts for its effectiveness for fat loss. The Mayo Clinic estimates that a 160 lb. person can burn up to 986 calories per hour running 8 mph. Three running sessions per week will put you well on your way to losing fat off of your stomach.
Roller-Blading
Roller-blading is another highly intense activity with a high calorie burn. With this exercise, you are not only engaging your lower body, but your abdominals are active to help you maintain balance. Your arm movements also help in this effort and assist you in moving forward. One hour of roller-blading will burn about 913 calories an hour for a 160 lb. person, notes the Mayo Clinic.
Elliptical Trainer
If gym workouts are more your style, you can burn fat around your midsection through use of an elliptical trainer. Like the previous exercise, the high calorie burn reflects the total body workout which this exercise provides. The more muscles in which you use, the more energy your body will need in order to fuel the activity. A 1995 study in the "Journal of the American Dietetic Association" found that fat loss is a function of energy expenditure. On an elliptical trainer a 160 lb. person will burn up to 825 calories an hour.
Bicycling
Like running, you can work up to an intense workout with biking to maximize your calorie burn and fat loss for your stomach. A 160 lb. person can burn up to 768 calories an hour bicycling at 14 to 16 mph. A 2010 study in the "Archives of Internal Medicine" recommends bicycling as an activity for premenopausal women to avoid weight gain. Increased abdominal fat is a common sign of menopause, explains the Mayo Clinic. By exercising at higher intensities, you can help avoid fat accumulation in your abdomen. Combined with abdominal exercise, you can have the toned abs you want.
References
- American Council on Exercise: Three Things Every Exercise Program Should Have
- Mayo Clinic: Exercise for Weight Loss: Calories Burned in 1 Hour
- Health Status: Calories Burned Estimator
- "Journal of the American Dietetic Association"; Exercise Intensity Does Not Effect Body Composition Change in Untrained, Moderately Overfat Women; M. Grediagin et al; June 1995
- "Archives of Internal Medicine"; Bicycle Riding, Walking, and Weight GAin in Premenopausal Women"; A. Lusk et al; June 2010
- Mayo Clinic: Menopause - Symptoms
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