Will Cardio Help Me Lose Belly Fat

Will Cardio Help Me Lose Belly Fat – If you want to burn belly fat, an expert says add these cardio workouts to your routine

There are three things you should do if you want to lose belly fat: focus on your nutrition, strength training, and cardio. Cardio doesn’t discriminate when it comes to body fat and will help you burn fat overall. If you’re wondering which cardio is best for losing belly fat, however, the answer is: it depends, here’s why.

Will Cardio Help Me Lose Belly Fat

Will Cardio Help Me Lose Belly Fat

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Will Cardio Help Me Lose Belly Fat

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Cardio isn’t everyone’s favorite exercise, but if you want to burn fat and especially belly fat, do you have to? “Absolutely,” says Davon Granderson, MS, an exercise physiologist at Northwestern Medicine Kishwaukee Health & Wellness Center. “I’d say it’s imperative to incorporate cardio into your workout routine.”

However, he warned that there is no way to specifically identify and reduce belly fat. “We didn’t see a reduction when it came to our fat loss,” says Davon. Cardio and exercise in general will help you lose fat from all over your body, including the stomach, but you can’t specifically target the stomach area. (Or your thighs, or arms, or whatever area.) “If we plan to reduce our body fat percentage, we’ll start to see a difference,” says Davon, even in belly fat. body. And to see fat loss results, you need to think about your diet as well. Swap processed foods for whole foods, especially vegetables, work to maintain a slight calorie deficit, and limit alcohol and sugar in the beginning. (Here’s more on belly fat loss with diet.)

Will Cardio Help Me Lose Belly Fat

So, let’s go back to the original question. Yes, you should be doing cardio to burn belly fat, but that’s not the only exercise you need.

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So what’s the best exercise to burn fat fast? You can think of it as cardio: heart-pumping, sweat-inducing cardio like running, biking, or swimming. But even though cardio plays an important role in a healthy lifestyle, it’s not the most effective way to burn fat. According to the two coaches, that title goes to endurance training, especially those involving high intensity circuits.

A combination of high-intensity interval training (HIIT) and resistance training is truly effective, according to certified personal trainer Ashley Kelly, NASM, who trains clients for Bach in New York City. Essentially, she says, you’re “performing a series of exercises designed to strengthen specific body parts, with little or no rest between exercises.”

Will Cardio Help Me Lose Belly Fat

It’s a pretty simple formula: build muscle with strength training, both with weights and bodyweight exercises, and increase your heart rate by doing it in fast, intense circuits. Or, as Angelo Grinceri, FAFS, head coach at Performix House in New York and personal training ladder coach says: “High heart rate resistance training is the fastest way to lose fat.” (He Uses this guide to calculate your target heart rate.)

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What Makes HIIT Strength Exercises More Effective? It’s about the muscle building aspect. Although cardio is great for increasing heart rate, it doesn’t build muscle like resistance training does or burn calories as quickly and efficiently as HIIT; in fact, cardio can actually break down your muscles if you do it excessively without the proper fuel.

In high intensity resistance training, however, the point is to build muscle. Not only do you burn important calories during exercise thanks to your high heart rate, but you will also continue to burn them throughout the day. “There is a direct correlation between an individual’s muscle mass and how many calories he burns,” says Kelly. Although muscle doesn’t “burn” fat directly, it does increase your resting metabolic rate (RMR), which means you’ll burn more calories even when you’re “” relaxed on the couch “sitting,” Kelly explains. .

What does all of this mean for your training program? Both Kelly and Grinceri recommend balancing your cardio and resistance training throughout the week, because while cardio isn’t the fastest way to burn fat, it’s still important for your overall health; A 2016 study in the Journal of Internal Medicine showed that cardiovascular activities such as walking, climbing stairs, bicycling, and swimming reduced type 2 diabetes, some cancers, falls, osteoporotic fractures, and depression. The combination of cardio and resistance training also reduces the risk of injury.

Grinceri says his clients find fat burning success by performing resistance training at least twice a week, along with cardio workouts two or three times a week. Kelly’s ideal program, depending on the person, increases resistance training to three times a week, with two days of cardio and two days of rest. They both agree, however, that you should do at least 30 minutes of cardio, four to five days a week, for overall health. “It doesn’t have to be the best effort,” says Grinceri, aka a brisk walk around the neighborhood sure counts. “But challenge yourself!”

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Ready to get started? Grab some weights and jump into our four-week weight loss and muscle building workout plan for the perfect balance of strength training and cardio.

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