The Ultimate Cheat Sheet to Lose belly fat
We are always looking for a fruitful solution to burn belly fat. But the million dollar question “What is the best exercise to burn belly fat?” is yet to be solved. The real problem is, the majority of us are following wrong methods and have no idea what are the do’s and don’ts. As usual, we rely on sit-ups and crunches. You may be surprised that in most of the cases both sit-ups and crunches won’t work well for reducing belly fat. These are not effective as we think. These two can reinforce poor posture. Too much flexion on the spine can lead to disc problems. Regular abs exercises don’t burn belly fats because they are only working in a small area of muscles due to their small movement. For example doing squat will help to reduce fat faster than usual abs workout. The fact is more you move the body more you burn the fat. So to burn fat you have to do compound exercises. The more muscles are involved the more energy is required and for that energy body burns more calories. So as a result fat burning starts. Here is the ultimate cheat sheet to loose belly fat.
For a better result, you have to follow three basic rules (1) Workout 4-5 days/week (2) Cook your food (3) Take proper rest.
1) Workout 4-5 days/week
When it comes to fat, it involves total body workout, large movement, and energy. So you need to figure out your exercise frequency. Divide your exercise frequency into three parts:
- Overall exercise
- Muscle group
- Weight training
The important thing you should know is targeted fat loss or spot reduction is a myth because during workout overall reduction happens. We can find countless exercises to lose belly fat from the internet but the reality is different where you have to follow the right workout regime with diet. Yes, you can’t lose belly fat without diet which is the most important part of your weight loss journey. Through the right diet, you can lose belly fat without exercise according to experts but put in mind that there is no one size fits all and you should take help from a professional nutritionist. As this article is about belly fat only so it is not possible to mention everything about all workouts. To get ripped body you should workout 4 days/week even if it’s not possible then in worst case try 3 days/week. The ideal rule is 5 days/week. Do 20 to 45 minutes workout. Take 30-second rests between sets. Give 5 minutes only for abs workout. Though HIIT cardio or CrossFit play an important role, however, you can lose belly fat by lifting weights; we mentioned before there is no one size fits all, it’s better to take advice from your fitness trainer where h/she can prepare weight training plus cardio routine for you.
Monday to Wednesday – Thursday (Rest) – Friday to Saturday- Sunday (Rest)
Three exercises to lose belly fat
Mountain Climber exercise (12-15rep x 3sets)
Begin the exercise in a plank position. Make sure that your legs stretched out and ensure that they are properly lined up with the body. Bend your right knee and bring it slowly towards the chest as close as you can. Now return to the main position and repeat with the left knee. Increase your speed.
By engaging most of the muscles of your body, you are burning more calories. It improves flexibility, blood circulation, and body strength.
Stand with feet hip-width apart and down your arms by your side. Lower your body into a squat position and place hands on the floor in front of you. Kick your feet back. Now you are in push-up position. Return to the squat position in one quick motion. Now jump straight into the air as possible. Repeat this.
Like a mountain climber, burpee workout is also a compound exercise which engages the whole body.It raises heart rate and burns calories.
Hanging leg raise
Hold firmly and hang from the high bar. Lift your legs by flexing hips and knee until knees are above hips. Try to raise legs towards the chest. Exhale forcefully through belly when legs are in higher position. Now return to the normal hanging position and repeat it.
Hanging leg raise not only helps to burn fat but also helps to strengthen another muscle group such as arms, shoulder, back and legs.
2) Prepare your own food
We mentioned earlier that you can’t lose belly fat without diet but at the same time you don’t don’t need to become a chef to prepare your food. There’s no need to spend hours in cooking. Use some simple method to prepare your own food. Here are some tips to remove excess calories from food.
- Avoid too much oil, butter.
- Remove yellow yolk from boiled egg.
- Eat fruits instead of sweets.
- Avoid milk products. But drink at least 1% milk to maintain strength.
- Eat more vegetables.
- Don’t eat a large \portions at one time.
- Eat small portions in multiple times.
3) Take Proper Rest
No matter how much effort you put on your workout and diet plan, you will fail miserably if you don’t get enough sleep. How do you feel when you have a bad sleep? Lack of sleep makes harder for the body to recover from a workout. During sleep, most growth hormones are released. Less sleep means less growth hormone. For body recovery at least you should take 7 hours rest.