The Best Workout To Get Rid Of Stomach Fat

The best workout to get rid of stomach is one that combines consistent, focused abdominal resistance exercises with regular aerobic activity, according to Kurt Brungardt in "The Complete Book of Abs." In addition to shedding pounds off your waist, you will also build strong abdominal muscles; both of which will have the added benefit of improving your overall health.

Significance

By performing aerobic, or cardiovascular, activities such as running and swimming, you essentially burn calories that would otherwise be stored as fat in your belly, as well as other parts of your body. Resistance exercises that target the abdomen, by contrast, build lean muscle. Lean muscle requires more calories for tissue building and maintenance. Therefore, not only do you burn more calories through resistance exercise, you also increase your basal metabolic rate, the rate at which your body burns calories while resting.

Method

Researchers at Brigham Young University suggest that when combining cardiovascular and resistance exercise into one workout, it's more effective to carry out cardiovascular exercise first because it is more physiologically difficult to perform following resistance exercise. Therefore, begin your workout by jogging, swimming or cycling for approximately 20 to 25 minutes. As your fitness level improves, increase the time accordingly. Once completed, allow yourself a break of five to 10 minutes; then perform situps with a weight on your chest. Depending on your current physical ability, choose a weight that allows you to execute a set of 25 repetitions. As your strength increases, increase the weight or the number of sets, or a combination of both. Ensure that you do not exceed 25 lbs. so as to prevent straining your back muscles. Repeat this workout two to three times per week.

Considerations

Working out is not enough to produce optimum results, according to Tom Venuto in "The Body Fat Solution." If you wish to lose belly fat and reveal your abdominal muscles, it is crucial that you follow a balanced diet that comprises less calories than you burn. Each pound of body fat contains 3,500 calories. Therefore, reducing your caloric intake by 500 calories per day will lead to a weight-loss rate of 1 lb. per week. To lose 2 lbs. per week, reduce your calorie consumption by 1,000 calories per day.

The Facts

In a study conducted by the Department of Exercise at Skidmore College, 63 subjects were divided into three groups. Group 1 followed a high-intensity resistance and cardiovascular training regimen, as well as a balanced diet. Group 2 adhered to a moderate-intensity cardiovascular training routine and consumed a traditional food guide pyramid diet. Group three remained sedentary. Of the three groups, group 1 showed the greatest reduction in abdominal fat. Furthermore, resistance and aerobic exercises combined with a balanced diet also led to a decrease in total body fat, in addition to lowering risk factors associated with cardiovascular disease.