Many individuals want to reduce weight and tone their stomachs. Belly fat is a difficult region to deal with, but it may lead to major health concerns such as heart difficulties. Cardio activity is a wonderful way to enhance your health while also burning calories.
According to research, it is one of the most efficient methods of exercise for decreasing belly fat while losing weight.
- Perform Consistent State Cardio
Steady-state cardio is an aerobic exercise that lasts at least 10 minutes and involves maintaining a generally constant heart rate. This workout helps you burn calories and boosts your metabolism.
According to one research, aerobic exercise increases the “resting metabolic rate” for up to 12 hours, depending on the intensity and duration of the workout[1].
Every week, doctors prescribe at least 150 minutes of aerobic exercise (thirty minutes 5 days per week ). Try to alternate between moderate and strenuous exertion. This combination will help you burn fat while also improving your cardiovascular health.
Running, leaping, riding, walking, hiking, swimming, or dancing are examples of moderate-intensity cardio workouts.
According to several research, 60 minutes of moderate-intensity exercise is the greatest way to lose abdominal fat[2].
Similarly, the study contrasted strength training with aerobic exercise. Resistance training (strength training) is excellent for growing lean mass (muscle), but aerobic exercise (cardio) is what truly helps you lose weight, according to this research. This is not to say that strength training should be avoided; after all, abs are produced at the gym — but cardio should be favoured for fat loss[1].
Of course, this assumption is very contentious and often leads to confusion in the fitness/workout business. Many people (even specialists) feel that cardio and aerobics exercise have minimal effect on weight reduction when compared to strength training.
Morning Workout
It is important to conduct aerobic activities first thing in the morning before eating breakfast. Exercising while fasting forces your body to pull energy from fat [3].
Because your glycogen reserves are depleted, your body will begin to burn fat.
So, include some cardiovascular movement into your morning routine. Even a modest 20-to-30-minute stroll can assist your body in burning excess fat for energy. You do not need to run for hours to get the desired outcomes. A stroll of 20 to 30 minutes will enough.
If you’re concerned about muscle loss, consume ten to twenty grammes of “whey protein” before beginning an exercise, but avoid carbohydrates.
It may be difficult to get up early in the morning. Choose this option, and your mind and body will acclimatise to getting up early in a matter of weeks.
Also, make an effort to get to bed earlier. It’s critical to get adequate sleep, so if you’re going to undertake a cardio activity, you may need to change your bedtime.
- Incorporate a spin class or high-intensity biking.
Cycling and spin classes are great ways to burn a lot of fat and calories around the waist. The Peloton cycle and its attendant fanfare come to mind.
Indoor spin class may be performed with a stationary bike. You have total control over your resistance and pace on an indoor exercise bike. The more intensely you labour and the faster you bike, though, the more fat you will burn[4].
If you’ve never taken a spin class before, you should start with the basics. High-intensity indoor cycling and spin classes are quite demanding, and improving your fitness level may take many weeks.
Indoors, spin class is typically practised in a closed environment. You may get quite heated and begin to sweat heavily. During a spin class, it is critical to rehydrate periodically.
Stationary bikes, on the other hand, are ideal for losing abdominal fat.
- Perform Circuit Training
While aerobic exercise is essential for calorie burning and fat reduction, weight loss also requires strength training. A well-rounded strength-training programme that targets all major muscle groups boosts your body’s calorie-burning efficiency.
Strength-training exercises should be done fast and in succession to raise your heart rate, develop muscle, and lose weight.
Plan a circuit workout that incorporates workouts for the stomach, back, arm, chest, legs, shoulders, and hips. The circuit may be timed (30-60 seconds each exercise) or repeated (eight to twelve executions of each motion) (5).
Perform two to three rounds of the whole set of exercises, resting for one to two minutes between rounds. Use weights that put a strain on each muscle group. This suggests that the last two or three repetitions will be tough to complete with good form and range of motion.