Another type of cardio activity is HIIT. This type of cardio burns more calories from fat and also raises your metabolism for about 24 hours after you've completed the workout. During HIIT you alternate between short bouts of very high-intensity cardio and short bouts of more moderate-intensity cardio. You do not spend as much time doing HIIT compared to steady state cardio exercises, usually about 20 minutes with an additional 5 minutes at the beginning and end for a warm up and cool-down.
They are intended to be shorter, more vigorous exercises. Studies have shown that there is a close relationship between the intensity of cardio exercises and the reduction of stomach fat. Participating in HIIT may be very effective for reducing abdominal fat. National Institutes of Health Go to source. Part 3. Limit carbohydrates. Studies have shown that low-carb and low-calorie diets resulted not only in faster initial weight loss, but also were the most effective at reducing stomach fat.
National Institutes of Health Go to source Carbohydrates are found in a wide range of foods including: dairy products, fruits, starchy vegetables, grains and legumes. Focus on limiting carbohydrates from foods like: sweets or sweetened beverages, breads, rice, pasta, chips, crackers or pastries. While these foods do contain other nutrients, these same nutrients are also found in other food groups. This makes it OK to restrict these particular foods.
Consume carbohydrates that also provide your body with a lot of other nutrients like fiber, protein, vitamins, minerals, or antioxidants. Foods like fruits, starchy, vegetables, and dairy all contain a lot of other vital nutrients and should be included in your diet. Low-carb diets focus on minimizing carbohydrates, not eliminating them. Some carbohydrates are necessary for your body to function optimally. Monitor calories.
In addition to following a low-carb diet, it has also been shown to be beneficial to follow a lower calorie diet. National Institutes of Health Go to source Studies have shown that the combination of low-calorie and low-carb diets result in the highest reduction in stomach fat. A low-calorie diet refers to a variety of differing calorie levels.
The total amount of calories recommended will be different for everyone based on age, gender, weight and activity level. In general, it's safe to cut out about calories daily from your diet. This usually results in about one pound of weight loss each week. Subtract from that number to figure out your initial daily calorie goal. When cutting calories, it's important to not cut out too many calories. Eating less than about 1, calories daily puts you at risk for nutrient deficiencies, loss of muscle mass, and fatigue.
Eat the right types of fat. There are a few different types of dietary fat that you can consume. Some have been shown to be healthier, whereas others have been shown to increase fat around your stomach and abdominal organs. National Institutes of Health Go to source Saturated fat is found in foods like: full fat dairy products, processed meats, fatty cuts of meat, butter, and fried foods.
For example, choose lean cuts of beef or low-fat dairy products. Also, use fats like olive oil or canola oil for cooking instead of butter. Instead of foods higher in saturated fat, consume foods that are higher in heart healthy unsaturated fats and omega-3 fats. These foods include: fatty fish like salmon, mackerel, tuna or sardines , olives or olive oil, nuts and nut butters, seeds and avocado. Increase the amount of fruits and vegetables you eat. From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles.
The movement should come from your ribs and not your arms. You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it's still important to work those abs even as you're trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness.
His favorite move to do that? Holding plank on a BOSU ball. It's more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance, says Sanford.
Strengthening these core muscles also helps increase your metabolism , ultimately helping you to burn more calories and fat. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger. Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50 percent, says Jill Penfold , a Los Angeles-based personal trainer.
Whether you're outside on a hill or at the gym on an inclined treadmill, start out walking for five to 10 minutes, suggests Penfold. Try this treadmill workout: Walk or jog on an incline for five to 10 minutes.
Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. Spend five minutes running, then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes. Just because you may not have access to open water, it doesn't mean you can't weave this fat-blasting cardio workout into your gym routine.
Not only does using a rowing machine get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back , says Penfold. Try this 4-minute rowing circuit: Begin with 20 seconds of rowing followed by 10 seconds of rest. Look at how many meters you traveled in that time. Don't get off the rowing machine or even let go of the handle when you rest, says Penfold.
Repeat this eight times, trying to beat your distance each time. When you're finished with this four-minute circuit, row a fast meters and note how long it takes you. While the old thinking was that steady-state cardio sessions were best for burning fat, we now know that short and intense bursts of fast-paced cardio is much more effective. Hope Pedraza, an ACSM personal trainer and the creator of inBalance , a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work different muscle groups.
Try this HIIT workout: After a minute warm-up, spend 30 seconds doing as many reps as possible of squats , push-ups , kettlebell swings, or single-arm rows.
Then, rest for 30 seconds and do a different exercise for another 30 seconds. Continue for 10 rounds. Choose any of your favorite exercises—just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others.
If you've been lifting moderately heavy weights but are still looking to drop belly fat, it's time to pick up the intensity by using heavier weights and cutting down on rest time between reps, says Tyler Spraul , CSCS, a certified strength and conditioning specialist and the head trainer at Exercise. Your body continues to burn calories even after you leave the gym," Spraul says.
Just be sure that your technique doesn't suffer as you increase your weight, which can lead to injury. Go hard: After a warmup, sprint for 30 seconds.
Then, rest: Recover for one to three minutes, depending on your fitness level. Eventually, the goal is to work up to sprinting for 30 seconds and recovering for 30 seconds to one minute. With rest, it might take you 20 to 30 minutes to complete the entire workout. How often? Cap HIIT at three days per week. Oh, one more tip—if you do HIIT and strength together in one day, do your cardio after you hit the weights, says Campbell.
That way you'll still have plenty of energy to achieve proper form during those lifts. According to a meta-analysis of more than studies published in The British Journal of Sports Medicine , interval training is vastly more effective at reducing body-fat percentage compared to moderate exercises, including walking and jogging. While exercise is important, it is about 20 percent in terms of making a difference in belly fat.
Nutrition is that 80 percent. The best advice he has is to cut back on sugar , even found in fruit—just stick to eating fruit in moderate servings to get that natural sweetness but not going overboard, as it's high in sugar and carbs, both of which can prevent weight loss in the belly region. According to Mosley: "Replace processed carbs like white bread, fries, and pasta with slow-release energy sources, such as brown rice or quinoa.
He continued, "Two things will surprise you: the amount of sugar you were consuming unaware, and the speed at which your belly fat will begin to tame itself. Added sugar is a no-go, so steer clear of sweets and processed junk, like cookies and white bread and go for those natural sources when that sugar craving strikes.
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