How to Lose Belly Fat and Sculpt the Body of Your Dreams
Probably the number one New Years resolution of all time would be – I want to lose my belly fat and get into shape. In todays society with obesity on the rise and with it heart disease and diabetes it is no wonder we are wanting to get into better shape so we can enjoy the latter years of our life in a style we are accustomed to.
Choosing the right belly fat exercises is essentional if you want to lose belly fat successfully, this article outlines the top 5 belly fat exercises you can employ to achieve the trim taut body we all desire.
There is a huge variety of loose belly fat exercises that you can utilize to begin to tighten and shrink your waistline. However it is very important not to get sucked into the hype and gimmicks of many advertisements out there today.
Specifically things like ab workout machines, crunch machines and sit up machines in particular are peddled by unscrupulous advertisers as the be all and end all of belly fat exercises however in reality they achieve nothing more than the strengthening or your abdominals and core.
It may surprise you that all those sit up and crunches that you are doing have not actually been helping you get a flat tummy. Rather these belly fat exercises are next to useless for losing belly fat.
When it comes to the bottom line there is a simple equation that if you memorize will lead to astonishing results, calories in must be less than calories out. Thats it, its not rocket science. This combined with the proper belly fat exercises explained below will help you lose abdominal fat and craft the body of a god or goddess as it may be.
Belly Fat Exercise 1 – Solid State Cardio
This is the most important lose belly fat exercise there is, especially for newcomers who still have a ways to go before busting out a six pack. Solid state cardio – this means elevating your resting heartrate into the fat burning zone.
You can do this in any way you see fit and feel comforable doing so, for example a brisk 30 minute walk, jog or run, swimming some kilometres in the pool, riding a bike, running around a basketball court.
Any form of cardiovascular exercise will surfice, anything that gets your heart rate up is acceptable. Try to aim for four 30 minute sessions a week – what this will do is increase your metabolic rate which increases the amount of calories (energy) you burn and is an absolutely essential belly fat exercise.
Belly Fat Exercise 2 – Weight Training
A complement belly fat exercise to add to solid state cardio is weight training. Now this may seem counter intuitive to some people, because a lot of the weight trainers you see in the gym arent exactly lean and slender.
However your goal is different to the majority of gym lifters, gym lifters want to be big and muscle bound and this requires them to carry excess weight so they can train at their peak and further stimulate muscle growth. You however are out to achieve some belly fat burning and some simple weight and resistance training will aid you more than you could believe.
By building your muscles and increasing their size even slightly your body begins to require more calories to run. This in turn means you are burning more calories and will begin to lose weight off your abdominals almost immediately.
Belly Fat Exercise 3 – Interval Training
A more advanced style of belly fat exercise is cardiovascular interval training. Interval training will supercharge your fitness levels, blast excess fat, increase your base metabolism and begin to help you hit all your goals.
Basically interval training consists of two states or intervals – a sprint interval and a rest interval. Sprint intervals are the high intensity portion of the workout and are measured by time or distance. Rest intervals are the periods inbetween the sprint intervals where you allow your body to rest and recover.
A basic interval workout may last 15 minutes, whereby you sprint at full pace on a treadmill for 30 seconds and then rest for 60 seconds. This is then repeated over the course of 15 minutes.
This is a supercharged way to set your metabolism on fire and help lose belly fat fast. It is only recommended for advanced trainers who have a decent baseline of personal fitness heading into the program.
Belly Fat Exercise 4 – Barbell Ab Rollouts
This is a specific belly fat exercise for men or women that is much more effective than ordinary crunches, situps or hanging leg raises. For this exercise you will get into the push up position but rather than having your hands on the floor you will grab on to an Olympic barbell.
From the push up position with your hand on the barbell and your feel fully extended you roll the barbell backwards as you retract into a crouche position with your back arched.
Once you reach the crouched position you roll the barbell back out into the pushup position. This is repeated for the desired rep range. This abdominal fat exercise works all areas of the abdominals including the obliques so is a great belly fat blaster.
Belly Fat Exercise 5 – Watch What you Put in Your Mouth
The final belly fat exercise isnt exactly a physical exercise rather it is all mental. A popular old saying in many gym circles is that great abs and six packs are 10% from exertion in the gym and 90% built from mental exertion in controlling what you put in your mouth. In other words you have to watch what you eat.
A high protein, low fat diet containing good carbohydrates is the best belly fat exercise you can employ. Fine tune your diet and watch the fat melt off and your abs shine through.