Simple Tips To Burn Off That Belly Fat During Exercise!
by Dr Chen Tai Ho | May 31, 2015
Hi guys, I hope you are all making the most of the remainder of the weekend and are well rested to face challenges in the coming week. For today’s topic, I want to look at some tips which are easy to follow and gives you great results when tackling belly fat.
Belly fat is notoriously easy to gain and ridiculously hard to get rid of, so it pays to maintain your shape instead of working hard and slaving away to shed all the excess fats.
1. Push yourself!
Ok, this strictly isn’t an exercise but it can be applied to any type of exercise or workout that you plan to do. By keeping your heart rate at close to 80% of its maximum for around 40 minutes, this boosts your metabolism for up to 19 hours. You can also do a shorter workout at 75% of your maximum aerobic capacity, which gives your metabolism a greater boost than a sweating longer after a 50% workout!
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| Going all out helps to burn those fats quicker (pic from jennfit.ca) |
2. Lift heavier weights
Research has shown that lifting heavier weights for fewer reps actually gives you better results than performing more reps of a lighter weight. Of course, you should not overload your weights until they can pose an injury risk, but if you find that you are not losing much fat, you might want to try increasing the weight and performing less reps. What’s the harm?
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| Add some weight to those dumbbells! (pic from womenshealthmag.com) |
3. Work your core during ab exercises
Naturally, your core and abs come into play when it comes to burning belly fat, and there are many exercises designed to work out those two muscle groups. Whatever you choose, remember to keep your hips still and move from your waist. For twisting motions, make sure the movement starts at the bottom of your rib and makes its way up.
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| When you twist, start from the bottom of your rib (pic from corebodyexercise.com) |
You should also keep your abs flexed and tight when performing exercises, and you will definitely be able to feel it in your body. Also remember to exhale deeply as this protects your lower back, but also strengthens your abs.
4. Watch what you eat!
Although this is an obvious point, many people find it difficult to maintain their discipline! Try a Greek-inspired diet, which means plenty of monounsaturated fat. This can be found in olive oil, avocados and other similar foods. However, this is not a green light to overeat, and you should limit yourself to around 600 calories or so per meal. This helps to maximise the fat burning when you exercise or workout.
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| Avocados are full of healthy fats! (pic from momsdish.com) |
5. Alternate between high and low intensity workouts
Variations in workout intensity has been shown to help you burn fat rapidly, and this works best when doing cardio. You could start off with a minute of intensive running on the spot, followed by a minute of slow jogging, or whatever takes your fancy. Just be sure to mix it up!
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| Switching between high and low cardio helps to burn fat much quicker (pic from dailyfitnesstip.com) |
For added effectiveness, you could also try wearing a weighted vest, which should be approximately 10% of your body weight. This can help to boost the number of calories burnt by 8%. Every little bit counts!
Till next time, stay healthy!
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