Staying fit can be a little demanding. You have to stick to a strict workout and diet routine. Losing belly fat is one of the most difficult aspects of keeping fit. Apart from reducing your physical appeal, extra belly fat could threaten your health. Even though getting rid of belly fat can be pretty challenging, it becomes effective eventually when you do things the right way. Hence, to battle belly fat, you need to eat healthy food and invest in workouts. However, this article feature workout plan to lose belly fat faster if you can practice things discuss
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What's In This Guide?
What Is Belly Fat And Why Is Losing It Important?
When we talk about belly fat or abdominal fat, we are referring to two major forms of fat which are subcutaneous fat and visceral fat. Subcutaneous fat is more noticeable because it is just below the skin. Visceral fat on the other hand is embedded deep within the abdomen and wraps around the organs.
Typically, the second type of fat is the more problematic as it accounts for a large number of health risks associated with belly fat. What makes it even worse is how it is hardly evident. You may not be overweight and still have excess visceral fat in your abdomen. Hence efforts to lose abdominal fat should be focused more on losing visceral fat.
Both whether visceral or subcutaneous excessive fat in the abdomen can be quite problematic and not just because it affects your look or shape. In the past, fat depots used to be thought of as ordinary food banks for excess calories. However, it is now being discovered that these fat depots are metabolically active and may produce hormones that impact body systems.
The type of hormones produced and the impact they have would depend on the location of the fat. For instance, thigh and hip fats are known to produce potentially beneficial hormones that may increase insulin sensitivity. But this is not the case with visceral fat which is why they are more of a problem. Visceral fat produces inflammatory agents that may increase the risks of diabetes, cardiovascular disease, hypertension, and some cancers. So in addition to looking good and staying in shape, if you are looking for extra motivation to shave off abdominal fat, this is it.
Reasons You Are Not Losing Belly Fat
Shedding belly fat appears to be cumbersome for some persons even after exercising and cutting down meals. You might find it difficult to lose belly fat if you are not aware of the reasons why you have it in the first. Here are some likely reasons why you are finding it difficult to lose abdominal fat.
- You are not doing the right exercise:
Losing belly fat isn’t merely about working out, you may not be losing belly fat if you have been doing the wrong exercise. You need to burn a lot of calories to kill belly fat. Your walking and long jogs are not enough. The problem with steady cardio workouts like this is that your body will soon adjust to them. So, you might shed a few pounds at first, but after a while, your metabolism will balance itself out and you’ll stop losing weight with steady cardio. Weight training has been proven to be more effective for losing belly fat than cardio. Lifting weights induces calorie loss through micro-tears that require calories to heal. Incorporating weight training and High-intensity interval training into your workout is recommended for losing belly fat.
- You are obsessed with drinks:
Alcohol and soda drinks are usually associated with abdominal fat and obesity. The artificial sweeteners derived from drinks in your body make you hungry and consume more food than normal. Whereas a moderate intake of alcohol and taking fruits and water instead of soda will help control belly fat.
This can be mental or physical stress. Whenever your body goes through stress, fat settles in your belly. Also, when you don’t sleep and rest, your body is stressed and there’s a huge appetite for you to consume more. Little sleep stimulates appetite hormones (ghrelin). Research shows that a good sleep of about 7-9 hours will reduce belly fat. You should also regularly exercise, meditate and see a mental health professional to always stay stress-free.
Simple Yet Effective Exercises To Melt Belly Fat
Exercises don’t need to be strenuous to get rid of belly fat. There are several simple effective exercises you could include in the routine that makes you have fun as you work out.
Both walking and running are simple cardio exercises. They are very effective in the elimination of extra calories from the body thereby keeping your tummy in a good shape. In addition to this, they improve mental health and bring about the general enhancement of one’s overall health. Studies have shown though that running is more effective for weight loss than walking. An individual that weighs about 160 pounds loses 15 calories every minute while running. On the other hand, an individual with 160 pounds weight loses about 9 calories at every minute he spends walking.
This kind of exercise increases your heart rate which in turn leads to more rapidly fat burning. On average, you lose about 300 calories when you cycle for an hour. For effective fat loss with this method, it has been recommended that you burn a minimum of 2,000 calories per week. An added advantage of biking is that you can burn belly fat as you travel or enjoy the calming countryside breeze.
This is one of the most effective ways to get rid of excess belly fat. It is a great way to build abs as you lose your belly fat. Asides from the normal crunches you could spice things up with exercise ball crunches. You would need a ball for the exercise ball crunches as the name implies. You support your bac with the ball as you lie down with your hands behind your head or over your chest. Make sure your feet are firmly placed on the floor. The next thing you do is contact your abs as you raise and lower your torso. While keeping the ball steady with each crunch, you should inhale you lower your back, and exhale while you crunch. You could also go for reverse crunches, side crunches, or twist crunches.
- Rolling planks
You can also effectively get rid of your belly fat with the rolling plank exercise. In addition to belly fat removal, it eliminates excess fat in other body regions as well. It is a great option to consider to keep fit. With just this exercise, you get to tone your muscles and build strength in your abdomen, hips as well as in lower back.
To develop a flat belly or build your abs, you need to actively burn fat and build muscles. This will take a lot of time, dedication, and effort. But if you keep at it and equip yourself with the right information, you should be able to get rid of excess fat in your abdomen and reduce the health risks associated with it.