Exercises To Lose Belly Fat

The exercises to lose belly fat are some of the most misunderstood in the health, fitness, and weight loss worlds. Maybe this is why there is such a scarcity of flat abs in the world today.

Fat is quick to accumulate in the abdominal region. There are physiological and genetic factors that determine this for each individual. Belly fat isn’t gained and lost by increasing or decreasing the number of fat cells. This number is determined during childhood and never changes unless you have liposuction.

When belly fat accumulates the fat cells get larger instead of multiplying. The fat that fills these cells is your body’s way of storing energy. This stored energy must be released for these cells as well as your belly to shrink. Exercise causes your body to need more energy. One of the sources of this energy is the fat stored in your body.

The exercises to lose belly fat that are typically implemented are abdominal crunches and sit-ups. It seems logical since these exercises cause a burning sensation in the belly. But, is this the burning of belly fat that is felt?

No, this burning sensation comes from microscopic tears in your abdominal muscles as they are worked. Abdominal crunches and sit-ups will tone and build these muscles. However, these alone will not lead to a flat stomach. The reason is that you will still have excess belly fat covering these toned muscles.

Exercises to lose belly fat are not these or other exercises that target your stomach region. Belly fat is lost when a calorie deficit is created. Exercises that target small muscles will not do this.

One way to create this calorie deficit is to decrease your calorie intake. Most people make the mistake of making severe reductions in an attempt to lose fat. This never works and often results in adding fat. Moderate calorie reductions of 100-200 calories per day in combination with a good exercise program will help you lose belly fat and get flat abs.

The best exercises to lose belly fat are aerobic exercises and resistance or strength training exercises of your large muscle groups. These two types of exercises in combination will create the most ideal calorie deficit. When you perform these exercises for the correct duration, intensity, and frequency your fat cells will release the stored energy causing your unwanted waist size.

Let’s look at each of these exercises to lose belly fat:

Cardio exercise. Here are some common mistakes people make that lead to less than optimal results:

• Not exercising long enough. Yes, there are some benefits to exercising for only twenty minutes. However, if you want to really lose belly fat you need to exercise in the 30-45 minute range. The first 20 minutes you are using stored glycogen for energy. It is after the 20 minute mark that you start burning stored fat for energy.

• Not exercising intensely enough. Don’t get on an exercise bike and read a book. I’ve seen people spend an hour on a bike and never break a sweat. You need to focus on your workout. You don’t need to go all out but you need to break a sweat.

• Not exercising frequently enough. Again, there are health benefits if you exercise the minimum number of times each week. You can go walking 3 times each week and derive some benefits. But if you are looking for flat abs it will take 5 or maybe even 6 times each week for best results.

• Not exercising with variety. Mix up your cardio workouts. This will prevent boredom and injury. Jogging, walking, treadmills, elliptical machines, swimming, rowing, and other exercises can all be used to help you burn belly fat.

Resistance exercise. Here are some common mistakes people make with their strength training:

• Starting too fast. It’s easy to go in the gym and over exercise in the beginning. This leads to very sore muscles and possibly even injury. Take it slow in the beginning.

• Not working all major muscle groups. You really need a balanced program that includes working your quadriceps, hamstrings, chest, back, and arm muscles.

• Focusing on small muscle groups. Don’t worry about building big biceps and shapely calves. Your bigger muscle groups have more potential to help you burn fat.

• Not working hard enough. You must exert yourself to build muscle. Don’t overdo it but don’t spend your time and not build muscle either.