Exercises to Lose Belly Fat

There is no miracle cure that can easily facilitate the eradication of belly fat, mostly because the abdominal area is where most people accumulate adipose tissue. You can only lose belly fat at a slow rate, not unless you undergo major liposuction and/or a tummy tuck. There are no quick diets or magic pills that will result in perfect abs in just a few weeks.

The most significant factor in losing tummy fat is regular cardiovascular exercise, and this does not mean taking casual walks. Normally, depending on your age, you should work out at least 15 to 20 minutes per day, five days a week. High-intensity aerobic dancing, brisk walking, jogging, and competitive swimming are good exercises to lose belly fat.

Too many people spend much time with steady-pace cardio exercises assuming that this will help them burn stomach fat. Nevertheless, what those people should understand is that moderate intensity training is a waste of time if the objective is fat loss.

If you love to do cardio, and your goal is to burn fat, the least you can do is to opt for interval cardio (variable intensity training). This is a better way to stimulate the hormonal and metabolic functions of your body.

Just take as an example the body frame of marathoners and sprinters. You will probably agree that the majority of sprinters are lean, muscular, and powerful looking. On the other hand, typical marathoners are somewhat emaciated, lacking the powerful look of sprinters.

To start with, you should know that slow-pace endurance cardio could be in fact harmful. The excessive work out with steady state endurance exercises can degenerate joints, increase free radical production in the body, and weaken your immune system, causing a pro-inflammatory reaction that can eventually turn into some chronic disease.

Conversely, variable cyclic training increases the anti-oxidant production in the body and causes an anti-inflammatory response. Additionally, it increases your metabolic rate, which is exactly what you want to happen if your aim is to lose belly fat.

Defenders of steady state endurance training maintain that this type of exercise trains the heart. While this is factual, it is also true that it works the heart only at a particular heart rate range. In contrast to it, extremely variable cyclic exercises teach the heart to respond to an array of demands and recover from them, thus training it to handle every day stressors.

Many sports can provide you with the advantages of variable intensity physical training, which help maximize fat burning, and therefore help you lose that belly fat. Most competitive sports unsurprisingly include variable stop-and-go motion, such as basketball, football, hockey, and tennis.

Additionally, you can put into practice interval training on a regular treadmill. In a typical interval training session, you may do the following:

• run fast for about 1 minute
• walk for a minute and a half
• run faster for about 1 minute
• brisk walk for a minute and a half

Warm up first before trying out the above-mentioned steps, and repeat them 4 times for an intense 20-minute workout that will help you lose belly fat.

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