What Exercise Burns the Most Belly Fat ? Belly fat is a common problem which many people suffer from it. It causes a lot of diseases such as high blood pressure, high cholesterol, coronary heart disease, high blood sugar, and breathing problems. So we must treat it and avoid it because it is a truly healthy problem.
You may have a lot of questions about this problem such as what is the best way to burn belly fat? What exercise burns the most belly fat? Is there a special diet to burn belly fat? Is it necessary to follow the aerobics program? How long is the expected time to burn belly fat?
These questions and many other questions need logical, scientific and correct answers. We will help you to get these answers and to reach your goal of burning belly fat by reading this important article.
The truth about burning belly fat
You should know that burning belly fat does not depend only on exercise. You must practice exercises in addition to following an appropriate diet in order to achieve your request.
Through a good and balanced diet, your body burns fat in various places until it reaches the belly fat, so it consumes and burns it. wherefore, you should reduce all your body fat to 8-10% for men and 15-20% for women. In this way you can reduce belly fat.
You can do this by limiting the calories you intake every day, or you must burn all the calories which are not necessary to your metabolism.
Ask your doctor before starting any diet or exercises
Always be sure to discuss any new diet or fitness program with your health care provider prior to starting, to determine its appropriateness for you.
There are a lot of exercises which burn the most belly fat but maybe they don’t fit you. Also diet, not all diets are good for you.
It is imperative to consult your personal doctor, who has your health records and health history, about any changes you want to make to your diet or exercise habits.
Remember dear, we offer these devices for your health and safety.
How much exercise should you do per week to burn belly fat?
You have to make a weekly plan to reach your goal. You should practice three to six exercises per week, about 15 – 30 minutes per day.
If you’re just starting out, don’t rush. You should do the exercises gradually until you get to work harder and more exercises. Getting injured from starting too hard exercise is the worst thing that can happen to you while losing weight.
Keep exercising hard and over time, your chance of burning belly fat will improve. But that will take some time.
Abdominal muscles are often one of the last places your body gets rid of fat, so getting a flat stomach is difficult but possible.
What exercise burns the most belly fat?
Experts advise doing certain exercises, such as these exercises which help burn belly fat. But it must be adhered to, as it does not take long, only 15 – 30 minutes a day whether in the morning or in the evening. These exercises strengthen the stomach muscles and break down the fat in its surroundings.
It is important to practice cardio and muscle-building exercises regularly. Cardio and muscle-building exercises activate the metabolism process in your body. Also, they can burn more calories throughout the day.
There are a lot of exercises which burn the most belly fat but we will recommend the best of them.
7 seven simple, easy and effective exercises to burn belly fat:
First exercise … Walking :
Walking is an easy, simple and useful exercise. You don’t need gym or sports equipment. Just walk in the fresh air for 30 minutes a day and you will see the difference.
A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped. Walking helps burn belly fat and strengthen abdominal muscles.
It also has benefits for your heart, blood vessels, bones, lungs and all parts of the body.
Walking, especially at a quick pace is the best way to reduce belly fat and the rest of body fat.
Second exercise … Crunches:
It the best exercise burns the most belly fat. It also helps strengthen the stomach muscles.
You must lie on the ground on your back and your knees must be bent. Flatten your back and your belly must be pulled towards the spine. You should raise your shoulder blades off the ground and your abdominal muscles should be contracted. Then, lower the body back down but don’t relax completely. Repeat this exercise several times.
Abdominal crunches tighten the rectus abdominus and the oblique muscles. They also increase the mobility and flexibility of your muscles and burn calories.
Third exercise … swimming:
Swimming is an effective cardio exercise which burns belly fat, increases muscle tone and changes up your workout.
“Waking up in the morning and going for your swim will leave your body in a fasted state ready to utilize those fat stores as energy,” explains Nick Rizzo, a trainer and fitness director at RunRepeat.com, an athletic shoe review site.
You can start with 15 – 20 minute swims every other day. Gradually increase to 30 minute. You must keep your heart rate up by swimming harder and faster. But don’t start swimming at too high an intensity, you will give up quickly because of the pain and fatigue that will affect you.
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Fourth exercise … Zumba:
Zumba is not cardio exercise but it is an effective activity to reduce belly fat. Practicing Zumba around 60 minutes long can burn an average of 369 calories.
Zumba is very popular and exciting sport. You can practice Zumba in gym or in your house. It doesn’t need any equipment, just some Latin and international music with various moves such as dance, jump and a lot of funny moves.
If you practice Zumba regularly, you will burn belly fat rapidly. You can practice Zumba 2.5 – 5 hours per week and the results will be remarkable.
But pay attention, Zumba is not suitable for everyone. You must consult your doctor before practicing Zumba. Your diseases and medications, your health condition, your activity, and your ability to move determine if you can practice Zumba or not.
Fifth exercise … Cycling:
Cycling is a kind exercise. It is effective to diminish belly fat but it will take time.
Practice regular cycling (either indoor or outdoor) can burn calories and activate the metabolism process in your body. If you spend 30 – 60 minutes of moderate-intensity cycling, you will enjoy a perfect weight.
Cycling plays an important role in reduce belly fat. And it can increase good fat levels which is called HDL (high-density lipoprotein). By the other hand, it will reduce the problems of health and the diseases related to being overweight such as high blood pressure, high blood sugar, coronary heart disease, etc.
You can cut belly fat by Cycling. But you must start riding with moderate intensity. Also, it is better to cycling with an empty stomach or after a small meal. Maybe you can go to work on the bike. It is a good idea if you don’t have time to for exercise.
Sixth exercise … Rowing:
Rowing is really effective in cutting down belly fat.
“Rowing is a great low-impact option if you cannot run because it also offers you a full-body workout,” said Lyuda Bouzinova, an ACE-certified personal trainer, fitness nutrition specialist, and cofounder of Mission Lean.
To burn calories and shed stubborn belly fat, you must increase your heart rate. You need to be at 55 to 85 percent of your maximum heart rate during 20 – 30 minutes. You must do this for four to five days per week.
Killing belly fat by rowing needs weeks or months of training. But it will show very high results.
Seventh exercise … Aerobic Exercise:
A lot of recent studies improved that Aerobic is the best exercise which burns the most belly fat. Measuring by CT scan shows that individuals who practiced Aerobic for 8 months lost 2.5 square inches of belly fat.
” Aerobic exercise is better for losing belly fat because it burns more calories” said study researcher Cris Slentz, an exercise physiologist at Duke University.
Aerobic exercise actually mean “with oxygen”. During Aerobic exercise you can control the amount of oxygen. By this way, your muscle will start moving and burning fats.
As you know, Aerobic exercise is very useful. In addition to burn belly fat, it reduces the heart disease, controls blood pressure and blood sugar, decreases lung diseases and helps weight management in general.
Aerobic exercise don’t need going to the gym, you can practice it the home and enjoy impressive results of kill belly fat and burn calories.
The exercises which burn the most belly fat is various. You can choose what suits you. Always consult your doctor before start any exercise or diet. Be strong and don’t give up until you reach your goal.