Visceral fat, also known as belly fat, is stubborn fat that accumulates around your vital organs. According to the Mayo Clinic, extra belly fat is a risk factor for several of diseases, including heart disease, type-2 diabetes and strokes. Heredity can make you more prone to gaining belly fat. However, lack of physical activity and poor diet are more likely causes. Consult with your health care provider before beginning an exercise program.
Aerobic Exercise
To lose your belly fat, you must burn more calories daily than you consume. Cardiovascular exercises are the most effective for burning calories. Moderate intensity exercise, done daily, is the best way to lose your belly fat, according to the Mayo Clinic. The American College of Sports Medicine recommends that a healthy adult under the age of 65 perform a minimum of 30 minutes of moderate-intensity aerobic exercise five days a week. The group also notes that it may be necessary to extend aerobic sessions to 60 or 90 minutes because you are trying to lose weight. Examples of moderate intensity aerobic exercise are brisk walking, cycling, swimming and water aerobic classes.
Interval Training
You can boost the number of calories you burn by adding intervals to your aerobic exercise, according to the Mayo Clinic. Interval training involves alternating periods of intense exercise with periods of less strenuous exercise. For example, you could alternate brisk walking with jogging. Or you could add sprints between periods of jogging. Because interval training adds variety to your aerobic exercise, it is less boring than exercising at one intensity level. The length of your intervals are determined by your fitness level, and how you feel physically during your workout.
Strength Training
Research indicates that lifting weights can be effective at helping you lose belly fat, according to the Mayo Clinic. The American College of Sports Medicine recommends srength training exercises at least two days a week. You will burn additional calories while you lift weights and also increase muscle mass. Greater muscle mass will help burn more calories at rest. Also, perform exercises that strengthen your deep abdominal muscles, such as pelvic tilts and crunches.
Circuit Weight Training
Circuit weight training burns 30 percent more calories than a typical weight workout, according to "Fitness" magazine. A resistance circuit consists of individual stations at which you perform resistance exercises on different muscle groups. You perform a set of repetitions at each station, with very little recovery time between stations. The circuit combines the benefits of aerobic exercise and resistance training.
References
- Mayo Clinic: Belly Fat in Women: How to Keep it Off
- Mayo Clinic: Belly Fat in Men: Why Weight Loss Matters
- Mayo Clinic: Interval Training: Can it Boost Your Calorie Burning Power?
- "Fitness" magazine: Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
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