It is impossible to spot train by focusing only on reducing stomach fat. Fortunately, there are multiple exercise options that help to burn fat all over your body. Aerobic exercises like running and walking are beneficial to fat loss, but there are many different options to choose from. Strength training and a balanced diet also contribute to losing weight and getting rid of stubborn stomach fat.
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Running and walking are just a few examples of aerobic exercise. Swimming, biking, dancing, jumping rope, and stair climbing are all forms of aerobic exercise. Rush University Medical Center suggests 150 minutes a week of aerobic exercise. If you have a sedentary lifestyle, you can also participate in an active hobby to burn more fat and see quicker results. Sustain aerobic exercise at a moderate intensity level for a minimum of 10 minutes for the exercise to be effective. A moderate intensity level means you can talk during the exercise while also breaking a sweat.
Strength training helps to build muscle. According to the University of Rochester Medical Center, muscle helps you to burn more calories, and in turn, lose fat and inches. Strength training involves exercises with free weights, resistance bands or weight machines. Exercises include squats, bench press, bicep curls, shoulder presses and rows. The University recommends starting with two to three half-hour strength training sessions per week. Pick 15 exercises, and complete 10 repetitions of each. As you progress, add weight or more repetitions to the exercise.
Core exercises alone do not burn a significant amount of fat. However exercising your core will strengthen your abdominal muscles, which in turn flattens and tones your stomach. Core exercises include bicycles, leg raises, v-ups and stability ball crunches. Your abdominals are made up of four muscle groups. Vary your core exercises to ensure that you strengthen all four muscle groups to achieve optimal results.
Making better dietary choices will help you to get rid of stomach fat and lose weight. Instead of cutting calories drastically, Harvard Health Publications suggests simply making better choices about the food you eat. For example, focus on cutting out simple carbohydrates such as white bread, refined pasta and sugary drinks. Choose complex carbohydrates and lean proteins like fish and chicken breast instead. Oatmeal, brown rice and quinoa are examples of complex carbohydrates.