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| Exercises to Lose Belly Fat |
Exercises to lose belly fat
So many people struggle with belly fat. This is also known as visceral fat. Visceral fat is the type of fat that accumulates around your mid-section. Unlike fat that is found at other body parts, visceral fat is caused by certain hormones. You need to correct your hormonal balances if you want to lose belly fat.One of the ways to do this is eating the right kind of diet. We will get into that a little bit later. Exercises are also very good at changing your hormones - if you do them right. Before we get into the best exercises for belly fat, I want to clear up some belly fat myths so that you can lose as much belly fat as possible without wasting time.
If you are looking for exercises to lose weight in general, follow this program instead.
Belly fat exercise myths
Avoid these mistakes to speed up fat loss around your belly.Myth 1: You can burn belly fat by working out your abs
A lot of people think that they can burn more belly fat if they exercise the part of your body that has the most fat stored up. This is a waste of time. There are two reasons why:1) Your muscles don't take fat directly from the same area
When fat gets burned for energy to exercise, it can't go straight into the muscles. It must first travel into the blood stream and be converted into usable energy by the liver. It doesn't matter which muscle is worked for belly fat to be burned away. Your belly size will decrease as long as the exercise is good enough to make the body burn belly fat. Focus on exercises that lose the most belly fat, instead of exercise that work the ab muscles.Fat in your body is energy in its storage from. It can't be used by the muscle directly. It first has to be converted into usable energy by the liver. The fat around your belly is called adipose tissue. It is a physical part of you. The liver turns it into fatty acids. Muscles can't use adipose tissue until the liver converts it into fatty acids.
Think of it like the storage room behind a shop. Selling the products closest to the storage door won't empty the storage room more than if you focused on selling the most products in the whole shop. When you sell products in the whole shop, there will be a lot more space to empty out the storeroom.
Our exercises will help you to make your whole body force the liver to take belly fat and turn it into energy. This way, you will have more energy throughout the whole day because your body is busy burning belly fat all of the time.
That is why you probably haven't seen any results with your old methods of reducing belly fat.
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| Ab exercises won't help you lose belly fat. |
2) The only thing that working out your belly will do is strengthen the ab muscles
Won't abdominal exercises tone and tighten your belly? Yes, they will. The problem is that they will tone the muscles underneath your belly fat. It doesn't help to have a great 6 pack when nobody can see it because it is hidden behind belly fat.Follow these exercises first to get rid of belly fat. When the belly fat is gone, then you can focus on toning your 6-pack. If you want to tone you 6-pack right now, try this great program. Stay on this page instead if you would rather get rid of belly fat first.
You can bookmark this page if you want to refer to all the information at a later stage.
Myth 2: Fat turns into energy
How fat is used as an energy source
Plants draw energy from the sun. They take carbon dioxide and water and combine these molecules in such a way they can store the sun's energy. These molecules combine to make a different substance: Sugar. Sugar is a plant's combination of carbon dioxide and water in such a way that it holds energy.What does fat turn into?
Animals get their energy from plants. Their bodies take the energy from plants (in the form of sugar) and store it as fat to be used when they need the energy. Your body extracts the energy that is found in fat by turning it back to its original state: Water and carbon dioxide. When fat is turned back into carbon dioxide and water, the energy is released and used by the body.When exercise makes you breathe heavily, you know that it is busy burning fat because your body is expelling the carbon dioxide that comes from fat. The water that is released from the fat gets expelled through sweat and urination.
Here is a perfect explanation of how this all works by Ruben Meerman:
What does this mean for belly weight loss?
The take away is this: Do exercises that will burn the most fat to lose belly fat as quickly as possible. Don't focus on one area. Focus on your whole body to burn belly fat faster.Exercise program to lose belly fat
These exercises are designed for beginners who aren't exercising at all. If you already exercise regularly, this fitness challenge will ramp up your body's fat burning processes in a single month.Day 1: Squat for as much as you can (squat test)
Don't use any weights and squat as low as you can. Take a few minutes to squat until you get too tired to carry on. This will challenge your body to start burning fat right away. Write the number of squats that you did down. This number determines your current fitness level. This is the squat fitness test. Check out this table to see how fit you are currently.The squat fitness test
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| The squat fitness test |
Test results
0-30 Squats
You are unhealthy and your body has a lot of belly fat. You probably struggle to sleep well because you don't burn enough physical energy during the day. Energy production is low and you crave food as soon as your energy levels drop.Speed up your metabolism so that your body starts to use fat for energy. The good news is that this exercise program is designed specifically for you. You should be taking this squat test every month until your body is losing belly fat consistently.
When you can do more than 30 squats, you can move past this program to a more challenging program to speed up your results. Right now, you need to focus on correcting your metabolism so that belly fat gets lower than the dangerous levels that they are at currently. This program will help you to do that.
30 Or more squats
You can still improve on your fitness, but this belly weight loss program is going to be too easy for you to benefit from. Do the fitness challenge in the link above (under 'exercise program to lose belly fat') to get rid of belly fat super quick.Day 2: Stretch out the whole body
You are probably sore in your legs and the rest of your body from doing the squat fitness test. That is okay. The squats that you did yesterday have already started to improve your metabolism.Today you are going to stretch out your whole body so that it can recover faster. It will stimulate your muscles so that they can start forcing the liver to break down belly fat for energy.
Stretch out your whole body from your toes to your neck. If you need a good stretch guide that you can follow along, The Body Weight Warrior has this great routine that you can do (15 minute routine):
Does stretching help me to lose belly fat?
Yes, it does! A full stretch will help you to lose belly fat for a variety of reasons. Here's why.Stretching stimulates muscles to receive nutrients
When you stretch your muscles, you open up the muscles fibers. This helps them to receive nutrients from the blood stream. One of these nutrients is sugar. Another one of them is ketones (energy from fat). Stretching causes more energy to enter into muscles fibers. The liver starts to turn to fat as an energy source when nutrients enter into the muscle fibers.
Stretching requires energy
Focus on stretching to burn more energy. The more energy your muscles burn, the more your body needs to empty out the storage that is found in belly fat.
Stretching improves muscles density
Stretches lengthen the muscle fibers. Longer muscle fibers lead to greater muscle mass. The more muscle mass you have, the more energy it needs use of to sustain itself. In fact, increasing muscle mass is one of the fastest ways to lose fat.
Stretching speeds up muscle recovery
Improve muscle recovery by stretching regularly. The sooner you muscles recover, the more you can use them to boost metabolism and burn up fat storage. If you have to wait for days because your muscles are sore, you are wasting time that you could use to burn more fat.
You have now done the squat test and given your muscles the best form of recovery. It is time to move on to the daily exercises that will burn belly fat as fast as possible - in the least amount of time spent every day.
Day 3-30: The belly fat workout routine
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| The belly fat workout routine |
Do the following exercises, one straight after the other. Don't take any breaks between them and only do one round
I give you a detailed explanation on how to do these exercises below- Squats x 5
- Calf raises x 5
- Super man's x 5
- Plank for 30 seconds
- Push-ups x 5
- Rows x 5
You will see that it is very easy to do. The next day, increase every exercise by 5 reps (or by 30 seconds for the planks). In the same way, don't stop to rest between any of the exercises. It will be little harder.
Keep increasing the amount of exercises that you do by 5 reps or 30 seconds until you struggle to do all of them without stopping to rest. When you get to that point, don't increase the numbers anymore until the end of the month.
Once all 30 days have passed, start by taking the squat fitness test that you did on day one. If you can do more than 30 squats in a row, you are ready to advance to the fitness challenge linked above. It may take another month before you get there. Whether you are ready to advance or not, you should be very happy about the massive reduction in your belly fat.
On day 3 when you resume the daily belly fat workout, start at the same number of exercises that you ended on in the last month. On day 4, increase by 5 reps until you struggle to do it without resting. Stay there until the end of the month again. Repeat until all of your belly fat is gone.
How to do the above belly weight-loss exercises
Squats
Squats are great at raising your body's metabolism. They will decrease fat-producing hormones like insulin while increasing fat-burning hormones like testosterone. Insulin is the culprit behind belly fat, and squats reduce insulin at its source: A depressed metabolism.Don't worry: Woman will not look like men if they squat regularly. In fact, it will actually give them that fitness bum that every girl dreams of. You burn more calories by doing squats than you do with running for the same amount of time.
This is how to squat properly. Check out this video instead if you prefer to see how it's done:
Calf raises
Calf raises don't burn as many calories as the rest of the exercises on this program. They do, however, give you a chance to catch your breath between the squats and the rest of your workout.Calf raises ensure that the muscles in your calves have enough exercise to grow. The stronger all of your muscles are, the more they will force the liver to burn belly fat quickly. All you need is a step to do them on. This is how to do a calf raise at home without equipment:
Super mans
Super mans are great to strengthen your lower back. If you have belly fat, you might struggle with lower back pain. This exercise helps to strengthen your lower back and your entire midsection. When your lower back is stronger, you can do more exercises without feeling fatigued. This is how you do a super man:
Planks
Planks will strengthen your core and help to tighten that 6 pack under your belly fat. As your lose belly fat, planks will make sure that the abs underneath will look amazing once you can see them. They ramp up your metabolism and give your body the good looking definition that everybody wants. This is how to do a plank:Push-ups
Push-ups are one of the best fat-burning, body-toning exercises that you could do. They will encourage your core, chest, arms, back and legs to use up all of your belly fat. As they strengthen your muscles, your metabolism will increase and belly fat will disappear naturally. This is how to do a push-up:
Rows
Rows recruit the upper back, biceps and shoulders to start burning fat. The stronger these muscles are, the sooner you will lose belly fat. Rows are the only exercises that require some form of equipment.
They are basically the opposite of a push-up. Push-ups target all the muscles that are needed to push your hands away from yourself. These muscles include the chest, triceps and front parts of your shoulders.
If you train these without balancing them out by doing the opposite motion, you can have one part of your upper body becoming stronger while another part of your body remains weak. Rows work the biceps, upper back, forearms and the back parts of your shoulders.
You can use a table, your bed or something else that you can lift if you don't have dumbbells or a barbell. You can also use a bed sheet to work out your upper back without equipment. See how great this guy does it at home:
Commonly asked questions about the belly fat workout
Will this workout really help me to lose belly fat?
Yes. This workout is created to get all of the muscles in your body stimulated to burn fat. If you work out your stomach only, you are not concentrating on belly fat. You can concentrate on muscle, but not on fat, because fat needs to be processed by the liver before it can be turned into usable energy for the muscles.Do you remember us comparing belly fat to a full storeroom in a shop earlier? The more you empty out the energy in your entire body, the more space there will be to empty out your store room (belly fat).
Why will this exercise program make me lose more belly fat than other programs?
We have designed this program to help you lose belly fat as fast as possible. You will lose more fat if your whole body requires energy from your fat stores. This will speed up the whole process.The reason why you don't rest in between your sets is because you want your body to burn as much fat as possible in the shortest amount of time. The more calories you burn per minute during exercise, the faster your metabolism will be throughout the rest of the day.
When you metabolism increases, you will feel more energy because your fat is being broken down for energy - instead of low energy when it is being stored up.
When will I see results?
The squat test on day will get your body to start burning belly fat immediately. After that, the daily exercise routine will keep burning more and more belly fat. Your energy levels will increase after week 1 and your tummy will decrease in size after week 2. Keep in doing the program until your belly is totally gone (or until you can do 30 squats in a row - then advance to the fitness program).I encourage you to take before pictures and measure the circumference of the widest part of your belly. Retake these results at the end of every week. You will be shocked at the change after week 3 if you stick to this program.
What else can I do to speed up results?
Eat a diet that has a variety of different nutrients. This will help your body to change faster. Drink more plain water so that your body can flush out all of the unhealthy toxins while it burns the fat away (did you know that toxins are often stored in fat cells?). Avoid processed foods because they contain chemicals that kill off your healthy cells. Get enough good quality sleep so that your body has enough rest to recover and make these changes.I look forward to hearing your feedback and how well this worked for you in the comments below. Stay Strong!
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