Check your inbox for an e-mail with a link to download the recipes No, endless crunches aren't the secret to a flat belly. Crunches, sit ups and planks may strengthen the muscles that lie underneath excess belly fat, but they don't burn it off. Cardio exercise that raises your heart rate for an extended period of time is more likely to help you slim down that muffin top.
When paired with a reduced-calorie diet, cardio helps you create a calorie deficit, meaning you eat fewer calories than you burn. Your body must then tap into fat stores for fuel, which helps you lose weight. Read more: 10 Surprising Flat-Belly Foods The type of cardio exercise you choose is less important than the intensity at which you perform it. While any activity is positive when it comes to losing belly fat, moving at a high intensity or performing high-intensity intervals is most effective.
In a study published in Metabolic Syndrome and Related Disorders, older individuals who raised their heart rate to 75 percent or more of their maximum heart rate, a level considered high intensity, and burned 1, calories a week for 12 weeks lost notable amounts of visceral fat. Those who burned the same number of calories with low- or moderate-intensity did not experience the same reduction in belly fat. High-intensity interval training, best way to lose belly fat and thighs involves alternating short bouts of all-out effort with short periods of rest or lower-intensity effort, turns on fat-burning mechanisms in the body.
A meta-analysis published in the lose weight ginger lemon of Obesity" in declared that this type of exercise is more effective than steady-state cardio performed at a constant moderate pace when it comes to burning fat, including subcutaneous and visceral fat. Read more: How best way to lose belly fat and thighs Use the Elliptical for Fat Loss For high-intensity cardio, warm up for five to 10 minutes at an easy pace with an exercise mode of choice — could be on a stationary bicycle, treadmill or outdoor track.
Then work at an intensity that's 70 to 85 percent of your maximum heart rate for 20 minutes or more at a time. Be sure to cool down for several minutes. For HIIT cardio, warm up for five to 10 minutes, and then structure your workout so you go hard for 30 seconds to four minutes at a time and recover for an equal or slightly longer period of time. For example, sprint for 1 minute, then walk for one minute 10 times, for a total of 20 minutes. Cool down at an easy pace for three to five minutes to complete a session.
The most important criteria in choosing the best fat-loss cardio workout for you is the one you'll stick with over time. Read more: Which Cardio Workouts Burn the Most Calories? Even though you're after the calorie burning and fat-loss effects of cardio, strength training is also critical to belly fat loss. A comprehensive strength-training routine that builds muscle in all the major muscle groups makes your body more efficient at burning calories. Aim for a minimum of two resistance-training workouts per week that target the back, chest, arms, shoulders, legs, hips and abs.
Keep me logged in. Or sign up now for your FREE account. GET 18 HIGH PROTEIN BREAKFAST RECIPES. When you sign up for the LIVE STRONG. Please select your gender. Please enter a valid email address. Check your inbox for an e-mail with a link to download the recipes. The Best Cardio Exercise to Lose Belly Fat. Last Updated: Feb 28, Andrea Cespedes Andrea Cespedes is a professionally trained chef who has focused studies in nutrition.
With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga.
Best ways to lose belly fat: Diet tips and workouts to burn belly fat
I have also included a few lifestyle strategies that may help you lose belly fat, which include adding fiber and probiotics to your diet, following a nutrient tracker. 1. Lose Belly Fat. To lose belly fat you need to lose weight all over your body at the same time with these 2 Steps to Lose Weight Fast. Here are the top 25 stomach exercises to lose belly fat. These are the best exercises to lose belly fat and are very much suitable for beginners, intermediate and.