Getting rid of belly flab requires you to lower your total amount of body fat. Improve your ability to burn fat by increasing your muscle mass. Anaerobic exercise builds muscle and indirectly burns fat while your body is at rest. Examples of anaerobic exercise are sprinting and weightlifting.
Definition
Anaerobic means without oxygen. Anaerobic exercises use muscles for a short period of time at a high intensity. Lactic acid is a by-product, and it causes your muscles to burn and become fatigued. Recovery periods are needed to replenish the energy that is used during these intense periods. The main benefits of anaerobic exercise are the development of lean muscle mass and an increase in your metabolic rate. The more muscle your body has, the more calories it burns to maintain that muscle.
Types of Anaerobic Exercise
The most common methods of anaerobic exercise are sprinting and weightlifting. A sprint workout can be done on a track or treadmill. On a track, use the curved part of the track to sprint and walk the straightaways or vice versa. On a treadmill, alternate between 60-second intervals of walking and sprinting. Weightlifting uses resistance to build muscle. Perform eight to 10 exercises and one to three sets of 10 to 15 repetitions.
Recommendations
Anaerobic exercise should be done two to three times per week for 10 to 20 minutes depending on your fitness level. For weightlifting, if you are a beginner, start with a weight you can safely and comfortably lift and gradually increase the weight as you progress. Anaerobic exercise targets certain muscles groups, so it is important to warm up before and stretch after your sessions to avoid sustaining any injuries.
Considerations
Anaerobic exercise needs to be a part of a well-rounded exercise program that includes aerobic exercise to sufficiently burn belly flab. Aerobic exercises are longer workouts at a lower intensity, such as walking and swimming. Eat a balanced diet of lean proteins, complex carbohydrates and healthy fats to provide your body the fuel it needs to keep your energy level up and build muscle.
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