Having a layer of fat on your body or excess fat deposited in the wrong places in your body is never appealing but some people want to do everything to get rid of the excess fat while some are not ready to go through the natural process to burn it off either. It all depends on individual choices. But belly fat can cause a lot of health problems.
The problem is we set goals to lose weight, forgetting that our main focus should be on burning off the unnecessary or excess fat. The focus on the former one leads to a weaker looking body while the latter one would result in a healthier-looking well-shaped body that is proportional, firm and toned.
As people get older, it’s common to see an increase of belly fat collect or accumulate around the waistline. This is usually because muscle mass decreases with age as fat increases. Belly fat can make you feel self-conscious or can cause difficulty fitting into your favorite pair of pants.
However, there are also some health risks associated with excess belly fat, including:
High blood pressure
Type 2 diabetes
Because of these risks, it’s a good idea to try to control your belly fat. There are three types of belly fat: subcutaneous, intramuscular, and visceral. Visceral fat is the type that sits between your organs and is known as belly fat. Even if you have a normal weight and body mass index (BMI), too much visceral belly fat can still lead to a variety of health problems.
There’re foods and excercises that can help with the burning of the belly fats. There are many exercises out there, but not all are created equal when it comes to banishing belly fat. However, scientists and doctors alike agree that incorporating physical activity into your daily routine is a great way to burn off unwanted belly fat. Here are some exercises for belly fat that you can try to help you slim down your waistline.
Aerobic or Cardio Exercise:
Your first step in burning off visceral fat. That is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat. Some great cardio of aerobic exercises for belly fat include:
Walking, especially at a quick pace
Group fitness classes
When choosing a cardio activity, make sure it’s something that you enjoy doing. This way, you’re more motivated and will look forward to your exercise routine.
HIIT or Interval Training
High-intensity interval training (HIIT) and interval training are exercise routines that incorporate short bursts of intense exercise mixed in with lower intensity moves and rest periods. Research shows that HIIT exercises for belly fat help control weight and improve your overall physical condition. These routines aren’t very time-consuming but still get your heart pumping and work your entire body. Each routine has a selection of activities that include the following movements:
Typically, a HIIT routine pairs 30 seconds of intense activity with 30 seconds of rest right after before moving on to the next activity. The sequence can be repeated a few times to get the maximum benefit. Some HIIT exercises that people of all fitness levels and ages can try are:
To get started, choose a handful of HIIT exercises for belly fat. Perform one activity for 30 seconds, then rest for 30 seconds. Do the next activity, and then rest. When you finish all the activities, you can repeat the cycle a few more times.
Because belly fat sticks to the waistline and stomach region, doing some abdominal exercises can help to combat it. They can help to tone and flatten the stomach while providing you with a good source of exercise.
These exercises are great for men and women of any age. Some abdominal exercises for belly fat that you can try at home include:
Weight and Resistance Training: Weight training is also an important component of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you to burn off more fat. Researchers have also found that resistance training, which includes weight training, can increase lean weight while decreasing fat, and it can boost metabolism at the same time. Some weight training exercises for belly fat to include in your routine are:
With these exercises, you can do 12 repetitions with lighter weights, between five and eight pounds. Another option is to use heavier weights with fewer repetitions and rest time between sets.
Its important to put Safety Considerations while we are doing our best to lose belly fats. While it’s important to get at least 30 minutes of moderate exercise a day, you don’t want to overtrain and push yourself too hard. Sometimes when you overtrain, your body can produce too much cortisol. This is a stress hormone that is associated with belly fat, so overtraining may actually make it more difficult to burn off belly fat. Just keep in mind the recommendations for moderate regular exercise, and talk with your doctor if you have questions about how else your exercise routine can benefit your waistline.
As you are working out to lose excess fats in your abdominal region, try as much as possible to get enough and quality sleep.
Taking a tablespoon of coconut oil, fresh ginger paste or juice with honey and lemon juice last thing before bedtime, and adding up coconut oil in your meals have amazing effects on burning abdominal fats/belly fats. Coconut oil has been proven to burn off the dangerous fats in our abdominal region.
Its important to also know that you can’t magically lose the fat you took years to gain, be very patient, be very positive and be very consistent with your exercise routine, try the tips we have shared with you today and move towards a healthier lifestyle.
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