Lose belly fat is a common and important fitness goal out there. Being an aesthetic goal, reducing belly fat is the best way to improve your overall health. You can lose your belly fat through some exercises instead of doing hundreds of crunches every day. They would not get you the abs of your dream.
Belly fat is harmful and a nuisance that can cause difficulty fitting into your favorite clothes. It is common to see an increase in belly fat with the growing age of people. As the fat increases with age, the muscle mass will decrease accordingly. Besides, some health risks are linked to excess belly fat, such as heart diseases, high blood pressure, diabetes, high cholesterol, breathing problems, and some cancers.
To avoid these health problems, you should control your waist size. There are three types of belly fat such as subcutaneous, intramuscular, and visceral fat. Visceral fat causes various health problems, even if you have a normal weight and BMI( body mass index).
However, including physical activities into your daily routine is a great way to lose belly fat. So you can adopt some exercises below in your daily routine.
Cardio Exercises for Lose Belly Fat
Cardio exercises play a critical role in calorie-burning. You can play these exercises at home with minimal equipment by working your body weight. Studies show that engaging in 150-300 minutes of moderate physical activity a week is the best way to lose the fats in your body.
There are some cardio exercises that you can perform, including running, swimming, cycling, walking, jumping, dancing, rowing, biking, etc. You can choose an exercise that suits your current fitness. It will motivate you and make you look forward to your exercise routine.
High-Intensity Interval Training( HIIT)
HIIT is an exercise routine that involves short bursts of intense exercise mixed with low-intensity recovery periods. It means you can relax for a few moments while exercising. These exercises control your belly fat and weight and improve your all-over physical condition.
HIIT provides the benefits of longer-duration exercise in a shorter time. It works out to 10-30 minutes of the exercise duration. Some exercises such as pushing, pulling, squatting, deadlifting, sprinting, jumping jacks, burpees, push-ups, high knees, and other bodyweight exercises exist in HIIT. You should choose an activity that recovers you in a short time.
Abdominal Exercises for Lose Belly Fat
Nowadays, obtaining abdominal muscles is the goal of many people. You can perform abdominal exercises to improve your muscles and your overall fitness. First, you should lose the fat layer over your abs by doing abdominal exercises to lose your belly fat. These exercises are perfect for both men and women. You can perform them even at your home. Some abdominal exercises are perfect for losing belly fat, including lunges, bicycle crunches, leg lifts, abdominal crunches, torso twists, moving, and planks that can improve your physical fitness.
Weight and Resistance Training
Resistance training is using resistance against muscular contraction to build strength and size of skeletal muscles. Weight & Resistance training increases muscle strength and works against a force. It is an important component of burning belly fat. It increases lean weight and boosts metabolism simultaneously.
A beginner needs two or three training exercises per week to gain maximum benefits. There are different forms of resistance training such as weight machines, resistance bands, free weights, and your body weight. Some weight training for reducing belly fat include in your daily routine like lunges, squats, bicep curls, and tricep kick-back. You can use heavier weights with these machines with fewer repetitions between sets.