Have you been unsuccessfully trying to lose belly fat? If so, there is a good chance you might be making some basic mistakes.
In this article, we are going to go over the 2 essential areas that are crucial to have correct if you want to exercise to lose belly fat quickly and permanently.
1. Total body strength training workouts 2-3 times per week.
This can melt fat from your body by gaining muscle and increasing your metabolism!
The more muscle you work, the more calories you will burn. Remember that muscle is the main thing that will burn fat while exercise. Strength training will help you to lose belly fat because the more muscle you have, the more calories you will burn.
Don't make the mistake of doing the common "3 sets of 10" on a strength machine with a minute of rest between each set. It is a better idea to follow more of a "circuit training" structure. Here is an example:
Warm up: 5-10 minutes
1. Pushups - 10 reps
2. 1 arm DB row - 10 reps per arm
3. DB squats - 12 reps
4. Leg curls on stability ball - 10 to 12 reps
5. Side planks - 5-15 seconds per side
6. Hyperextensions - 12 reps
7. Standing DB overhead press - 10 reps
8. Ab crunches on stablity ball - 10 to 15 reps
Go from start to finish, and rest 30-45 seconds between each exercise. Try doing the entire rotation 2-3 times around. This should take no more than 20-30 minutes depending on how much rest time you need.
This workout is just an example to show you what a total body workout looks like. There are lots of different ways to structure a workout like this, but this serves our basic purpose.
With this type of total body workout, you will exercise to lose belly fat as well as gain strength. Whenever you doing total body workouts, you always want to wait a day before doing it again so your muscles can rest and recover.
2. Interval training cardio instead of long, boring, same speed workouts.
Interval training differs from regular "same speed" cardio routines because it is quicker and a lot more fun. It is a great way to exercise to lose belly fat because you alternate between high and low intensities throughout the whole workout. Here is an example:
First 5 minutes: warm-up
2 minutes: slow
30 sec - 1 minute: fast (almost as hard as you can)
-Repeat the "2 minute slow 1 minute fast" 3-6 times.
Last 5 minutes: cool-down
By doing this type of routine, you are making your fat loss workout time shorter and more effective. You will increase your metabolism and you will have a lot more fun burning fat! Do this right after your total body strength training workouts 2-3 times per week.
Be sure to keep your heart rate in mind. Because you are working very hard, you should check with a doctor and make sure this is a safe way for you to exercise to lose belly fat.
Now that you have a structure for how to exercise to lose belly fat. The effort to lose fat does not have to be frustrating and slow. If you exercise correctly and have the right diet, you should be able to lose 1-3 lbs of belly fat each week until you reach your goal!
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If you are serious about wanting to reach your goals, go to Exercise to Lose Belly Fat for some killer information.
Tom Gifford is a Certified Personal Trainer (CPT) through the American Council on Exercise and also holds a degree in Kinesiology (Exercise Science). Tom specializes in effective fat loss training for people who have tried all the fad diets and exercise gimmicks.
He is the founder of http://www.TheFatLossZone.com, which is a free newsletter about how to safely and effectively lose fat permanently.
