The best exercise programs provide whole-body conditioning, according to the American College of Sports Medicine. That being said, losing belly fat fast can be done using a combination of abdominal exercises combined with intense aerobic exercise. Cardiovascular exercise is the fastest way to lose weight and reveal those abdominal muscles. Performing abdominal exercises with an aerobic workout program ensures when the fat rolls off there is plenty of lean muscle underneath. Once your desired goal is achieved, be sure to add in other exercises that involve whole-body conditioning.
Program Design
Losing weight fast requires consistent exercise performance and a commitment of time. Planning your workout by blocking out times in the day when you can exercise for at least an hour will help you stick to a routine. Try to plan workouts for five to six days per week. The more you work out, the faster you will get that flat stomach. Keep a journal of how long you work out, what exercises you perform and your weight. Plan weekly goals for how much weight you want to lose for each week. People who keep track of their progress through recording exercise times, food intake or weight loss stay motivated and achieve their goals faster than people who not keep track, notes the National Heart Lung and Blood Institute.
Cardiovascular Exercise
Cardiovascular exercise is the key to fast weight loss. In order to lose fat, you have to burn up the calories. Choose an aerobic exercise you enjoy such as running, bicycling, swimming or jumping rope. Varying the exercise will also help keep you from getting bored. Perform moderately intense exercise for 60 to 90 minutes daily in order to lose fat fast, according to the U.S. Department of Agriculture. If your schedule does not allow for 90 minutes at one time, you can break up the workout and perform three 30-minute workouts or two 45-minute workouts.
Exercise Ball Crunches
Abdominal exercises will firm and tone the stomach muscles. But these will not show until you lose the body fat around the mid section. Abdominal exercises also increase muscle, which burns more calories than fat. The most efficient stomach exercises engage the highest activity in the abdominal muscles. The most efficient exercise is abdominal crunches on an exercise ball according to the American Council on Exercise. Position your back on the ball with your feet flat on the floor. Place your hands at the side of your head just behind your ears. Crunch upwards as if you are trying to touch your chin to the ceiling while tightening your abs, return and repeat for 15 repetitions.
Captain's Chair
Another top abdominal exercise is the captain's chair, which is done using a machine that has footpads and arm rests to hold your body in an upright position using only your forearms. You raise your knees to your chest and then return to the standing position. Perform three sets of 15 repetitions, resting for one or two minutes between sets. This exercise works all core muscles.
Bicycles
Bicycles are another effective abdominal exercise. Start by lying face up on the floor. Place your hands behind your neck. Bring your right knee up while lifting and rotating your body so your left elbow touches the right knee. Return and repeat with the other leg. Perform three sets of 15 repetitions, resting for one to two minutes between sets.
References
- FitFAQ.com: ACE Report: Best Tummy Exercises
- American College of Sports Medicine: Abdominal Exercise Programs Most Effective When Targeted for Each Individual
- American Council on Exercise: Ace-Commisssioned Study
- American College of Sports Medicine: Fit Society
- National Heart Lung and Blood Institute: Guide to Behavior Change
- ExRx: Aerobic Exercise Guidelines for Specific Goals
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