The Best Exercise To Lose Belly Fat Is …

0
37

300px Soldier running in water The Best Exercise To Lose Belly Fat Is....

I’m going to be right up front with you, the best exercise to lose belly fat is not what most people think it is. In fact, if you think the best exercise has anything to do with situps, crunches and other forms of ab exercises, then you’re in for big surprise. And, this article is going to save you a whole lot of time that you might otherwise have wasted on useless workout routines.

And, the next time you see some six pack packin’ hunk-a-hunk-burnin’-love, or some hot bikini babe who just narrowly missed making the Sports Illustrated Swimsuit cover, know this. That body was not made with some ab contraption that you lie down and strap yourself into, while it auto-pumps your ab muscles as you watch TV. That body was made by sweat and hard work.

What I am going to show you is how these sexy, belly fat free bodies are made. I am going to show you what exercises not only get rid of belly fat, but also reduce your overall body fat, so you are ripped all over.

Here’s our list of candidates for the best gut reducing exercises:

1. High intensity interval training HIIT, as it is often called, is all the rage these days. It seems every personal trainer or fitness blogger touts this as the miracle exercise for losing fat.

One of the reasons it’s so popular is that it works well and it can be done quickly. This appeals to people who want to be in and out of the gym fast, because a great HIIT workout can be done in under 20 minutes. However,despite that fact that it’s a short workout, it’s very intense. So, if you’re thinking of trying this, be forewarned that you may be screaming for you Momma before it’s over…And, when properly structured, HIIT can be a good way to lose some fat.

How do you do HIIT? Essentially a HIIT workout is a hard sprint (or an all out effort if using another piece of equipment), followed by a rest period. A good work to rest ratio is 1:2. A workout using this ratio would be a 30 second hard run and followed by slow jog for a minute. There are an infinite variety of work to rest ratios you could use, but you probably get the picture.

The fact that you work at a pretty intense effort means that your volume of work can be quite high and you can get big bang for your buck. However, a common misconception about HIIT is that there is a carryover effect and that you will burn calories for calories 24-36 hours after your workout. This is true to an extent, however, the calories burned post workout are pretty minimal, so the real benefit to doing HIIT is for the calories you burn DURING the workout.

This presents a challenge to doing HIIT for fat loss because, you have to do enough overall volume to burn a lot of calories. A few minutes of HIIT won’t really do a darned thing for your weight loss. Only the fittest of people can keep up a high intense workout for very long.

To use HIIT for weight loss you will have to make a tradeoff between intensity and time. A workout that is too intense will give you a great, but short conditioning workout –  but not one that is optimal for burning calories. So, most people will need to dial down the intensity some, and not do more than a few sessions of HIIT each week.

2. Steady state cardio – For those of you not familiar with the term, stead state cardio is like jogging, though you can do it on just about any piece of equipment. Essentially, you exercise at approximately the same pace, and usually for longer periods of time than HIIT.

Which is one of the reasons why steady state cardio makes our list. It can be a great calorie burner, and, this our ultimate goal, if we want to lose belly fat.

In fact, at a moderate pace a 150 lb person who runs at an 8 mile per hour pace (a decent but not overly difficult a pace) will burn close to 450 calories in 30 minutes. Want to see what you’ll burn if you run, check out this calorie burning calculator here.

But there is a problem with steady state cardio in that the pace that many people workout at is not faster than my grandmother. Now sometimes, that’s because they just hate to push themselves, but some people have been sold on the Big Foot of fitness, which is the mythical “fat burning zone.”

Can You Really Trust Your Elliptical Machine To Help You Lose Belly Fat?

This myth is further reinforced elliptical machines and stair steppers that provide the user with pre-programmed workout, often called a “fat burning” program. Now, doesn’t that sound great. You have a precisely calibrated machine that is helping you optimize your fat burning.

Well, it would be great if these types of programs actually worked…Here’s a new flash, if you are doing steady state cardio, you are using fat as fuel…If you are doing intervals, you are using fat as a fuel. If you are lifting weight you are using fat as a fuel.

Forget about the percentage of fat that you’re burning, it’s the wrong thing to measure. The more important measure is the number of calories you burn. If you burn more calories, you will inevitably burn more fat.

Touching your toes 4 times a minute for an hour because that keeps you in a “fat burning zone” is not going get rid of fat.

So, the point is, to make this work for you, you have to work hard enough. For many people, this means a heart rate of 140-155 beats per minute. However, this all depends on your current level of conditioning.

One real challenge to steady state cardio is muscle loss, if done excessively. Now, this may not seem like a big deal, but when you realize that for every pound of muscle you lose, you burn 40-50 less calories a day. So, while we want to burn calories during our workout, we also want to make sure our workout doesn’t slow down our natural fat burning furnace.

Plus, I am not sure who among us really wants to look like a Kenyan marathon runner. I’m guessing most of the readers here would prefer a lean, sculpted, athletic look.

3. The Penultimate Fat Burning Miracle Exercise – Ok, maybe that’s a little over the top, but if I had to chose only one method of exercise, this would be it. I’m going to call this circuit training, but there are many different flavors of this type of workout and they go by a number of different names like, metabolic resistance training, supersets, cardio-strength training, and complexes.

Here’s a good and simple approach to this type of workout. I like to pick 3-4 exercises that I do back to back with not rest. This is a set, and do approximately 4 sets. While I don’t rest between exercises, I do rest between sets for 60 seconds.

So, my set might look like this:

– Lat pull down – 10 reps
– Incline bench press – 10 reps
– Lunges – 10 reps/each leg
– Kettlebell Windmill – 10 reps each side
– Rest 1 minute

This is a challenging workout for most people. Your level of fitness will determine how many total sets you can complete in a workout. If you are newt to this type of workout, I would shoot for no more than a total of 10 sets in your workout. Also, for the neophyte, I suggest you break up your sets so that you only have two exercises per set.

The beginner  fat loss workout:

– Lat pull down – 10 reps
– Lunges – 10 reps/each leg
– Rest 1 minute then do the first exercise again

Cycle through this set 3-4X, then move on to the next set.

– Incline bench press – 10 reps
– Kettlebell Windmill – 10 reps each side
– Rest 1 minute then do the first exercise again

Cycle through this 3-4X then either finish, or add another set with two exercises.

If you noticed,this a full body workout. Every major muscle group get worked in this approach and that’s one of the reasons you burn a lot of calories. It’s also important that you stick to this spirit, when choosing your exercises. Don’t chose little exercises like bicep curls. Focus on  bigger movements like squats, deadlifts, jump squats, presses, or the like.

Bodyweight exercises are also a very good option for this type of workout. The key to getting benefit is that the exercise needs to be challenging enough to have a metabolic effect and burn massive calories.

Which brings up a very important point: Use a weight that is challenging, yet you can still complete your required sets and reps. Just to be clear cute, little, pink dumbbells have not place in this workout.

The great thing about this type of workout is that you have a great many choices. You can mix and match a whole lot of different exercises, so that you have an endless variety of workouts. Eeven Tony Horton, the muscle confusion guy who sells P90X, would envy the possibilities you have with this type of workout.

So there you go, you now know the best exercise to lose belly fat. All you have to do is get started, and soon enough that stubborn fat will come melting off.

LEAVE A REPLY

Please enter your comment!
Please enter your name here