How To Lose Belly Fat Fast In One Week – There are few fitness rewards that people value more than washboard abs; It’s living proof that you’re spending time in the gym, watching your diet, and taking the time to give your belly fat a one-two punch.
Provided it’s done safely and correctly, a toned stomach is an outward sign that you’re exercising regularly and eating well. However, there’s no one-size-fits-all approach to eliminating belly fat, and despite all the dubious fitness advice you’ve heard, you can’t target — or “spot-reduce” — areas of fat on your body.
How To Lose Belly Fat Fast In One Week
But that doesn’t mean losing belly fat can’t be your ultimate goal. That’s as good a goal as any, and if that’s your goal, science certainly has your back. A study published in the British Medical Journal found that your stomach – your gut, your stroke or whatever you call it – could increase your risk of early death. A study of 2.5 million people found that as waist size increases, so do all-cause mortality. Overall, the study found that for every four inches (10 cm) of additional waist circumference, the risk of early death increased by 11%.
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“Belly fat is fat that accumulates around the organs in the abdomen, and excess is linked to high cholesterol, high blood pressure, heart disease, diabetes and stroke. Therefore, more abdominal fat may increase the risk of death from these diseases,” said study author Tausif Ahmad Khan of the University of Toronto’s Department of Food Sciences.
“People need to be more concerned about their waistline and not just focus on weight or BMI. The waistline is the best indicator of belly fat, and although you can’t tell where you’re losing fat from, losing weight through diet and exercise will also reduce your waistline and therefore belly fat.’
Khan is absolutely right: losing weight and reducing body fat is the only way to finally get rid of your belly. But if you want to know what belly fat-busting exercises to use to speed your way to that end point, we can help.
Before we get into the exercises, the first thing to say is that not all belly fat is created equal. According to Harvard Health, there are two types of fat in your stomach:
How To Lose Belly Fat In A Week: 12 Steps (with Pictures)
The soft layer of the head just under the skin is the flaky bits – and is generally harmless.
The stuff you can’t see that builds up around your organs and has been shown to increase your risk of heart disease, diabetes and cancer.
The bad news is that belly fat is metabolically active and does a great job of flushing out various inflammatory substances that interfere with the hormones that control appetite, mood, and brain function. It can also affect your cortisol levels, potentially raising your stress levels.
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How To Lose Belly Fat Sustainably
The good news is that it’s easy to get rid of if you know what you’re doing. And a lot of it comes down to the type of exercise. However, these are probably not the exercises you think. Let’s start with the ones you shouldn’t do, but everyone does (or did).
Burning belly fat takes more than endless crunches and squats. It’s about creating a sustainable balance between your diet and exercise
Exercises for the press. According to a study published in
. Of course, such exercises will help strengthen the abdominal muscles, even make them, but they will not shift the layer of fat above them.
The Number 1 Exercise To Lose Belly Fat
There is a belief among some that you can target a specific part of your body for weight loss, a process known as “spot reduction.” Unfortunately, most studies question the validity of this process.
So let’s make it clear: to reduce belly fat, you need to reduce your total body fat percentage. Unfortunately, and we’re sorry to be the bearer of bad news, you have no real control over where you lose fat in the first place. But that doesn’t mean that the exercises below — a combination of full-body movements that require a huge amount of effort — won’t immediately begin to reduce body fat and, over time, shave off spots around the stomach, identify your muscle groups. Moreover, when they finally appear, they will look strong and graceful.
Start with the following eight fat-burning exercises to tone dozens of muscles between your shoulders and thighs while boosting your metabolism.
If you want to lose your gut, you need to work as many muscles as possible. Burpees do just that. This explosive exercise, which involves going from a push-up position to a jump and back to a push-up position, works every muscle from head to toe.
Exercises To Lose Belly Fat
In fact, a study by the American College of Sports Medicine found that 10 quick reps rev up your metabolism just as effectively as a 30-second all-out sprint, so you can burn belly fat faster than ever before.
Think of a rock climber as a moving board. You perform a mini crunch by sharply pulling one knee into your chest.
But what makes this move so difficult is that your heart has to work overtime to keep your body stable and upright every time you lift your foot off the floor.
Kettlebell swings may be one of the best calorie-burning exercises of all time. Pushing a heavy iron ball requires large fat-burning muscle groups like your glutes, hamstrings, and quads.
How To Lose Stubborn Belly Fat Fast
The explosive nature of this move instantly gets your heart rate up, but it also gets your heart pumping.
If you haven’t used a medicine ball since high school, you’ve been missing out. “The core is your center of power, so to perform explosive movements like the Med-Ball Slam, all the muscles between the neck and hips need to work together,” says expert trainer Sean De Wispeler.
And if you pick up the pace and kick the ball with more force and speed, you’ll get your heart rate up and burn some serious fat, he says.
You don’t even need to gain weight. A 3-pound medicine ball will work well if you’re going hard and straining.
Weight Loss Drink
“When the load changes with each repetition, all the muscles in your core have to work together to hold the weight above you,” says Tony Gentilcore, strength coach at Cressey Performance.
This move also engages your back and glutes, as hunched shoulders and weak glutes also contribute to a bulging stomach.
If you’re looking to lose weight around your stomach — or anywhere else, for that matter — multiple exercises are better than short, bursts of cardio. Forget the daily 5k and turn to HIIT. A study published in the Journal of Strength Conditioning Research found that participants burned up to 30% more calories when they performed high-speed HIIT workouts over a longer, lower-intensity session for the same amount of time. To start, do fifteen sets of 20 seconds of sprinting with 40 seconds of rest and gradually increase the work:rest ratio.
Comprised of squats, squats and shoulder presses, performing this multi-joint movement will stress your glutes, quads, abs, shoulders and arms while working your cardiovascular fitness. This is the ultimate exercise that hits almost every major muscle group.
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Another calorie-burning plyo move, the squat jump is a building block for almost every explosive lower-body movement imaginable.
Don’t let the simplicity of this exercise fool you, it targets the entire body, working your arms, abs, glutes, legs and heart in one effective, calorie-shredding movement for our purposes.
The complex and explosive nature of jumps means they require a lot of energy, which is why broad jumps are a great calorie-burning exercise.
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No, jumping is not a semi-medical warm-up exercise, it burns calories, is good for the heart and can be done anywhere.
Thought the dumbbell overhead lunge was the only lunge you needed in your life? Wait a second, a simple jumping jack is also an effective calorie killer and, like other exercises, will also work your heart.
Don’t have access to a treadmill? No problem. Get back in place and blast out some high knees. Oh, and if you want to make it more challenging, try also testing your coordination with alternating hand punches.
Jumping rope for an hour can burn between 800 and 1,000 calories, and while we don’t expect you to jump that long, don’t underestimate the benefits of just jumping rope.
How Long Does It Take To Lose Belly Fat?
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