- Exercise & Fitness
Best Exercises to Lose Belly Fat: Low Impact Workout And More
Belly fat is not only unpleasant looking, it is the most dangerous type of fat stored on the body. It is known as visceral fat. The metabolic activity of belly fat triggers inflammatory reactions causing oxidation, leading to chronic inflammation. Chronic inflammation causes further damage leading to diseases such as cancer, diabetes, high blood pressure and Alzheimer’s disease.
The best way to burn belly fat involves a combination of resistance and cardiovascular training. The workout should begin with 20 minutes of resistance training. This is the time needed for the body to switch from glucose burning mode to fat burning mode. Many people choose to engage in an intense cardio workout believing it is the fastest way to lose weight. Often these individual don’t get the results they expect and can’t understand why. The problem is that a high intensity workout will not allow the body to switch from glucose burning mode to fat burning mode unless the individual is very fit. In most cases, people who is trying to get rid of belly fat are not fit and cannot switch to fat burning mode. When this is the case, a low impact cardio workout is the most effective belly fat burner.
You may be wondering why you can’t just perform the low impact cardio workout until you switch into fat burning mode. Building and targeting muscle is extremely important for effective and long term belly fat loss. As we increase our muscle mass we effectively boost our metabolism long term which permanently increases fat burning. Not only will resistance training increase the rate of fat loss, it will make it much easier to keep it off.
Although cardio exercises should not be intense, they will require a fair amount of effort. Choose a program that you can stick with and enjoy long term because it is going to take several months to a year to reach your goal.
At least one resistance training exercise should target the abdominal muscles. The most effective exercises are the long arm crunch, ball crunch, reverse crunch and plank. Effective cardiovascular exercises include stationary bike, cycling, jogging and stair master. Remember that if your workout is too intense you will not be able to switch from glucose burning mode to fat burning mode. To burn belly fat performing any of these exercises, you should be able to carry on a conversation while working out. If you find you don’t have enough breath to talk when working out, then you lower the intensity of your workout.
Twenty minutes of low impact aerobics in fat burning mode will immediately begin to work on abdominal fat as well as other areas of fat accumulation. Individuals who have condition themselves over time will be able to benefit from high-impact aerobics and remain in fat burning mode, enabling them to burn the maximum amount of calories possible. Whether you are burning fat using low impact or high impact aerobics your belly fat below the skin and muscles will begin to burn away and your muscle mass will begin to increase.
Combining resistance and aerobic training alone is not enough to reach your goal. To effectively reduce belly fat, a healthy diet is necessary. Fast foods and processed foods must be avoided because they are low in fiber and high in simple carbohydrates that turn to stored fat shortly after consumption. Animal products such as dairy products and red meat should be limited.
The typical North American meal consists of a large percentage of meat and dairy and a small percentage of vegetables, fruit, whole grains, nuts and seeds. A meal with high percentage of fruit, vegetables and whole grains, nuts and seeds and a low percentage of meat and dairy will increase fiber content, creating a feeling of fullness with less food, increase antioxidants, vitamins and minerals are all important for the reduction of belly fat.
With a little patient effort, the combination of resistance training, aerobic exercise and healthy diet will inevitably lead to a firm, flat stomach and a healthier body.