If you want to lose waistline fat, you need to focus on burning fat all over your body, including your midsection. Cardio activity, like jogging five miles daily, will help you accomplish this. Use a circuit training approach to burn fat and tone your midsection. It's also important to eat a low calorie diet to promote fat loss.
Fat Burning
Set a fat burning goal for your jogging sessions. For example, a healthy fat loss is 1 to 2 lbs. weekly. A pound of fat contains 3,500 calories. Losing a pound of fat requires you to shed 3,500 calories each week, which is 500 calories daily. If you want to double your fat loss to 2 lbs. a week, you need to shed 1,000 calories each day. Discuss a healthy jogging goal with your doctor for losing waistline weight.
Jogging and Calories
The amount of calories you burn jogging five miles daily will vary, based on your body weight. The higher your weight, the more calories you burn during jogging sessions. For example, a 160 lb. person burns 584 calories an hour jogging at 5 mph, according to MayoClinic.com. If you weigh 200 lbs., this increases to 728 calories an hour. At 240 lbs., you burn 872 calories an hour. This means that as you lose weight, it gets harder to burn calories.
Circuit Training
An effective method for jogging and burning waistline fat is circuit training. Start out with a waistline toning exercise, such as the squat with twist. Then, alternate to a few minutes of jogging. Select a new midsection exercise, such as arm and leg raises, and then rotate back to jogging again. Continue to rotate between these two activities for at least 30 minutes.
Waistline Toning
Select exercises that tone your waistline during circuit training sessions, like the squat with twist. Start out in a standing position, feet positioned about shoulder width apart. Slowly lower your body into a squat position, with your hands in front of the body. At the bottom of your squat, twist your upper body to the right. Return to your starting position and repeat eight to 12 repetitions on each side of the body.
Another effective exercise is arm and leg raises. Get onto your hands and knees. Your wrists are positioned under your shoulders and knees positioned under your hips. Slowly raise your left arm to shoulder height. Also, raise your right leg to hip height at the same time. Hold the contraction for two counts, then switch sides. Repeat 15 to 20 times.
References
- "Fitness"; Top 10 Abs Exercises; Lexi Walters; May 2008
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 hour; December 2009
- MedlinePlus; Tips for Losing Weight; October 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; March 2011
- "Fitness"; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
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