Excess fat in the abdominal region increases the risks of type 2 diabetes, certain types of cancer and cardiovascular disease. Consistent cardio activity burns the calories necessary to lose weight and shed fat from different areas of the body. Gym facilities provide cardio equipment and group classes you can use to lose belly fat.
Exercises
Cardo equipment at the gym include treadmills, steppers, stationary bicycles and elliptical machines to get you moving and into a fat-burning zone. Choosing activities you enjoy, such as running or bicycling, often increases the chances of consistency in exercise. Gyms also offer group classes such as indoor cycling, aerobics and dance, which are designed to challenge your heart rate, shed calories and burn fat. Some gyms may offer swimming facilities; swimming is a terrific form of cardio exercise that challenges many muscle groups, including the core.
Intensity and Duration
When it comes to cardio for fat loss, intensity and duration are key. Losing weight is an energy balance equation, requiring you to expend 3,500 calories more per day than you consume. Use monitors on cardio machine or your personal heart rate monitor to gauge exertion. Aim to work at the higher end of your maximum heart rate, between 70 to 85 percent. Burn 250 calories more than you consume per day and you'll see a 1/2 lb. of weight loss per week, a rate deemed safe by the National Heart, Lung and Blood Institute. Depending on your predisposition for weight loss, this calorie burn will result in fat loss from different regions of the body, including the stomach.
Schedule
Research from the National Weight Control Registry, which tracks the habits of people who have successfully lost fat and maintained it in the long term, found that consistency in physical activity was critical for success. Create a realistic gym schedule that you can adhere to in order to shed fat and keep it off in the long term. Break up your gym routine to practice cardio every other day, allowing for adequate rest days and try different equipment or group classes if you begin to feel bored.
Nutrition
Consider that cardio exercise is only one-half of the equation necessary to lose fat from the stomach. Diet plays a key role and you should incorporate a nutrition plan into your gym routine. Eat a diet with lean protein, whole grains and fruits and vegetables. According to a report from Fitness Magazine, foods such as eggs, almonds, blueberries and salmon were shown to help reduce belly fat. Incorporate these into your diet and eat fewer calories than you expend every day.
References
- "Understanding Fitness: How Exercise Fuels Health and Fights Disease"; edited by Julie K. Silver and Christopher Morin; 2008
- U.S. Department of Health and Human Services: Exercise and Deep Belly Fat
- FitnessMagazine.com; The 10 Best Foods for Flat Abs
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