4 Most Effective Belly Fat Burning Exercises
Have you been performing endless belly fat burning exercises to get rid of that stubborn belly fat, but keep seeing little results?
Belly fat is one of the most challenging to get rid of, despite numerous exercise regimes. This article will address how to engage in exercises that will help you get rid of this unpleasant fat.
Most of the human body is covered by what is referred to as “subcutaneous fat.” This type of fat is evenly distributed all over the human body and directly under the skin. You can even grab this fat with your bare hands when you pinch your skin. However, it is not as dangerous as its counterpart: visceral fat.
Visceral fat is usually found around the belly area and covers the spaces between and around your internal organs. It is a nasty type of fat which can wreak havoc on your bodily functions, thus affecting your overall health if left unattended to. Most belly exercises are also very futile.
This means that fat in your belly area is extremely dangerous as it carries the following health risks – according to the Growth Hormone Research Society and the International IGF Research Society:
- Cardiovascular disease
- Insulin resistance
- Glucose intolerance
Now, you know why you must do away with belly fat as soon as possible.
Therefore, here are some belly fat melting exercises that you can engage in for speedy results:
1. Incline Running Exercises
When you run on an inclined surface, it increases the rate at which you burn fat by at least fifty percent. You will achieve the same results if you run up a hill or on an inclined treadmill at the gym.
It does not have to be an all-out sprint; you can start by jogging for about five to ten minutes. The pick up your pace and start running.
You can run for about five minutes, then bring your pace down to a job. Keep alternating from jogging to running and back again for thirty to forty-five minutes for maximum results.
2. The Rowing Machine Exercise
No, you don’t need a real-life boat for this regime. Rowing pushes up your heart rate, thus helping you burn fat and blast excess calories. It even works on muscles in your arms, shoulders, core, and legs.
You can start by rowing for twenty seconds and take a breather for ten seconds. You should not let go of the handle of the rowing machine when you are resting. Observe how many meters you traveled or covered within twenty seconds.
Repeat the entire process eight times, each time trying to beat the previous record of distance covered. After completing this four-minute circuit, you should row fast to cover a range of five hundred meters.
Make a note of how long it took you to travel this distance. Then beat that number the next time you get on a rowing machine.
This is a type of interval training with a high intensity that provides all the health benefits of conventional cardio without any backlash.
Sprint training is a combination of short bursts of running with maximum effort, followed by a brief rest period in which you jog slowly. A good session should last for fifteen to twenty minutes.
Sprint training is carried out at ninety percent maximum rate and can be done anywhere without equipment.
This exercise is believed to have the most effect when it comes to burning belly fat. You can start this exercise by lying down on the floor with your knees raised off the floor. But your feet must remain firmly on the ground. Place your hands behind your head or cross them on your chest, if that is what you prefer. Take a deep breath and lift your upper torso off the ground. As you come up, exhale. Then repeat the process by inhaling when you get back down and exhaling when you come up.
If you are a beginner, perform crunches ten times for each set every day. Make sure that you complete at least two or three sets of crunches.