Stubborn excess belly fat is not only a cosmetic issue, but also a serious health risk. The Mayo Clinic says excess belly fat, known as visceral fat, greatly increases your risk of heart disease, stroke, type 2 diabetes and other obesity-related diseases. The best way to lose weight is through a combination of diet and exercise. However, the most important and effective rule when it comes to battling the belly bulge is to use a combination of weight training and aerobic exercise, according to certified personal trainer Christian Finn.
Aerobic Exercise
Aerobic exercise is effective for burning calories, which is the key to losing weight. The widely regarded standard for exercise is 30 to 60 minutes of moderately-intense cardio exercise most days of the week. This regimen may work well for body-weight maintenance purposes but not for burning belly fat. Finn suggests amping up your cardio workouts to a more vigorous pace. One way to do so is by utilizing high-intensity interval training, or HIIT, to skyrocket your metabolism and fat-burning potential. Use short 30- to 60-second alternating intervals of rest and work cycles using any of your favorite cardio workouts, such as the treadmill or elliptical machine.
Resistance Training
Resistance training seems to have a drastic effect on how much fat you can burn from your midsection, according to the "International Journal of Sport Nutrition and Exercise Metabolism." A 12-week study revealed impressive results. Participants who alternated aerobic and resistance training six days a week lost 26 percent of their abdominal fat. Target about three muscle groups per workout; do a total of three workouts per week; exercise each muscle group once a week. Don't focus exclusively on your abdominal muscles.
Sample Weekly Regimen
On Monday, complete a HIIT workout lasting about 30 minutes, including the warm-up and cool-down. Tuesday is a lifting day; focus on the chest, calves and lower back. Do another HIIT workout Wednesday, using the same cardio exercise or another of your choice. Thursday is again a lifting day that focuses on the upper legs, upper back and biceps. Friday is your final HIIT workout of the week. Saturday is dedicated to building the shoulders, triceps and abdominal muscles. Each resistance training workout should last no longer than 60 minutes. Target each muscle with two to four different exercises.
Final Considerations
Consult your doctor before starting a high-intensity workout. It may be best to start slowly by exercising three days a week, especially for beginners. It's also worth noting that while exercise is a critical part of burning belly fat, diet is also an important part of the equation. Don't neglect your diet during this exercise regimen. Eat a nutritionally dense, low-calorie diet full of fresh foods like vegetables, fruits and lean protein sources.
References
- The Facts About Fitness: Belly Fat and How to Beat It; Christian Finn
- "International Journal of Sport Nutrition and Exercise Metabolism"; Increased Dietary Protein and Combined High Intensity Aerobic and Resistance Exercise Improves Body Fat Distribution and Cardiovascular Risk Factors; P.J. Arciero et al.; Aug. 16, 2006
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