Getting rid of belly fat can be a laborious and time-consuming process, seeing as it's often the last place for fat to go. But banishing belly fat is as important for your physique as it is for your health. A USA Today article written in May 2003 explains that deep abdominal fat could increase your risk for diabetes, stroke, heart disease and cancer. Whatever your reason may be, lace up those sneakers and get to work on those extra pounds of fat.
Game Plan
In a world of fad diets and magic pills that promise fat-burning power, it may come as a surprise that good old-fashioned diet and regular exercise are what's going to help you lose weight in your waistline. A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that people who did strength training, performed intense cardio and ate extra protein lost almost double the amount of fat than those who only did cardio at a lower intensity. Aim for two to three days of strength training per week and two to three days of cardiovascular interval training.
Cardio
Burning belly fat will require you to get in peak performance mode. Skip the so-called fat-burning method, bodybuilding.com recommends, and head to higher intensity aerobic activity, keeping your heart rate between 70 and 85 percent of your heart rate maximum. To determine your heart rate maximum, subtract your age from 220. Exercising at a higher intensity will help burn more calories overall and, as a result, more fat overall. This type of training will also boost your metabolism during and after your workout, aid in building bone density and improve your endurance. Any form of cardio can be done at a high intensity. Jumping rope, rowing and running will offer the largest amount of calorie burn, yet brisk walking, using the elliptical, cycling and swimming will work just as well.
Strength Training
When people think of belly fat, they often want to attack their abs with vigor in hopes that crunches and sit ups will melt the fat away. However, you can have the strongest ab muscles in the world, but if there's fat on top of them, you'll never see them. Fitness author Mike Geary explains that ab exercises will not burn fat from your abs. But a full-body training routine will. Performing a total body exercise program will boost your metabolic and hormonal response, helping lower your overall body fat. Start with performing squats, push ups, pull ups, deadlifts, rows and chest presses to get the most out of your workout. Compound exercises like these will work more muscles groups at once, causing your body to work harder in a shorter amount of time.
Considerations
Any workout plan will start to grow old after four to six weeks. Keeping variety in your workouts is key to continue seeing results. You will be less bored, and so will your muscles. After a month or two, change the exercises you're performing by either increasing the weight or taking a different variation of it. Change your aerobic activity by either going at a new speed or choosing a new activity altogether. The more you keep your body guessing, the faster you will begin to lose the fat you set out to lose.
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