The first 3 exercise swear coaches for burning the belly fat

Excess belly fat can increase your risk of certain chronic conditions; However, targeting fat loss around your median section is not always easy.

That said, with a strategic approach to the exercise, you may be able to reduce weight in the abdominal area in parallel with overall weight loss.

Continue to read for advice on how to lose belly fat from certified personal coaches and other health experts more effectively.

Aerobic exercise and high-intensity intervals (HIIT) are effective in reducing both visceral (deep abdominal) and subcutaneous (under the skin), Josh Schlottman, CPT, CSCS, CSCS, certified trainer and force coach at Trainer Josh Fitness, said Health. However, Points reduction exercises are not effectiveAnd your belly fat loss will be proportional to your total loss of body fat, he added.

“Putting your body in a calorie deficit is essential for fat loss,” said Schlottman. “You have to burn more calories than you consume it to really lose fat. Thus, the caloric exercise and restriction are effective in burning belly fat.”

The more calories you burn with exercise, the more visceral fat loss. “Genetic [also] Play a large role in the amount of belly fat that you will burn through exercise and diets. Your body decides where to pull the fat from the first according to your hormones and your genes, “he added.

In fact, a team of researchers has noted that your genes can have an impact on the ease with which you lose belly fat. “Some people are genetically wired to release fats more quickly from diet and exercise than others,” said Schlottman.

The exercise helps reduce visceral and subcutaneous fats, Andreas Abelsson, certified nutrition coach, personal trainer and specialist in strengthglog bodybuilding, told Health. However, no amount of exercise will burn significant fats without caloric deficit.

The exercise can increase the number of calories you burn and help you create this calorie deficit, but your diet is more important, according to Abelsson. “It is easy to eat or drink 500 calories, but burn it with exercise takes an hour or more effort,” he said.

Here are the best types of exercises to help you access a calorie deficit.

High intensity intervals (HIIT)

Hiit burns the belly fat by creating a huge calorie burn in less timeSchlottman said. The short highlight gusts combined with a brief rest will increase your calorie burn.

The locations irregularly the following HIIT exercises:

• Kettlebell swings
• Push ups
• Jump jumping
• Mountain climbers
• Burpees

Perform each exercise for 30 seconds with 30 seconds of rest. Repeat each set for three to four laps.

Strength training

Although strength training burns calories while you lift, it is not as much as Hiit. “Muscle is a metabolically active fabric, which means it burns calories even at rest. The more muscle you have, the higher your metabolic rate (RMR) will be high. »»

The effect is not dramatic – only about 6 calories per muscle book per day. “But during the months or a year, these additional calories can mean lost pounds of fat just by existing.”

A way of increasing calories burned when strength training is focus on compound movements, which engage several muscle groups and joints simultaneously, Like lifts, squats or bench plans.

You can also try to reduce rest periods or use Supersets, Mike Poirier, CSCS, Vice-President of Fitness at the Edge Fitness Clubs, said Health. This will maintain an increased heart rate, allowing you to double by burning calories thanks to resistance training while keeping your heart rate in a fatty combustion area.

Cardio with moderate intensity

Cardio with moderate intensity mainly uses fats as fuelNina Kopaeva, MD, told Health. This is particularly true when it is done after training in resistance or in an empty stomach condition. Try to twin it with HIIT or resistance sessions to increase total calorie burn and optimize the hormonal response, she said.

Only high intensity moderate aerobic training reduces visceral fat -free fat, said Abelsson. “Make cardio at least 60% to 70% of your maximum heart rate,” he said.

AB exercises alone will not directly target belly fatBut they build muscles below, so once the fat has disappeared, you will have a certain definition. “The fat loss in this area comes from the overall reduction in body fats from a calorie deficit and not from cash,” said Schlottman.

AB exercises are the best to improve your basic function, posture and strength. “AB heavy training for some can cause additional and undesirable muscle growth and thicken the size of the size,” said Schlottman. “If your basic muscles grow faster than you can lose fat, then your size can end up looking at thicker, not thin.”

That said, you still need AB work during the fat loss phase. This will help you build and preserve muscle mass. Once your body fat decreases, strengthening your abs with exercises like boards and crackles will make your body more defined.

If you are looking to lose weight and maximize fat loss, our experts recommend the following advice to support your efforts:

• Eat a lot of protein: Abelsson suggests 0.7 to 1 gram of protein per body of body weight per day. “It is certain, keeps you full, reduces the desires and helps you maintain muscle mass when you are in a calorie deficit.”
• Sleep quality: Aim for about seven at nine o’clock a night, said Abelsson. “Poor sleep increases the stress cortisol hormone, which is linked to the increase in stomach fat.
• Drink a lot of water: Drinking water, without doing too much, will help manage your appetite. “Sometimes our brain confuses hunger,” said Abelsson.
• Stay in a calorie deficit: Kopaeva suggests sticking to a caloric deficit of 10% to 25% without severe restriction to help weight loss.
• Develop a plan that can be supported: Schlottman recommends making lifestyle changes compared to drastic changes, so that they last in the long term.

Although the reduction in points is not always possible, there are other ways to target belly fat.

Try to incorporate both HIIT exercises and strength training. This approach will help you lose the most weight overall, and in turn reduce your belly fat.