Hello, friends! This article will talk about fitness exercises for burning fat on the stomach. And to begin with, you can’t burn fat in any one place, be it belly, sides or hips. This is just unreal.
If you have a desire to burn subcutaneous fat, then first of all you need to take care of a diet. Yes, aerobic exercise is a very important part of the plan, but, nevertheless, the core of the solution to the problem in nutrition. Fitness in our case will help how to get rid of excess calories and put your body in order.
Nutrition and Basics
As mentioned above, you need to adjust the power now. So that the fat starts to leave, you need to exclude from your diet all sweet and fatty. Be careful with vegetables, as many are rich in fast carbohydrates – for example, bananas. The consumption of sugar, honey, cakes, pastries, is directly related to the deposition of fat. There are people who are not ready to give up the usual diet, and in general this is equivalent to giving up the goal. Try to consume less fat, and the best way to exclude it, as it is very high in calories.
Fitness exercises for burning belly fat
The bottom line is that you need to consume less calories than you spend. And if you think carefully, then we have two options here. The first option – we leave the diet and burn calories (more than we got) through physical activity. The second option is to adjust the diet, and the amount of physical activity will be less.
I suggest using the second option. You can also try the first one, but you need to understand that all foods have calories, and it is often not so easy to go negative in calories if you keep the same diet. You may need to run 3-5 hours to get to the right number.
With a lack of calories, subcutaneous fat will gradually begin to go away. Bleeding a fat burning press is not suitable. Many are mistaken, believing that they will pump the press, and they will evaporate subcutaneous fat.
Fitness exercises for burning belly fat
Since we have covered the main points, we can proceed to the exercises for burning fat. To burn fat, we need cardio (aerobic), but to increase muscle volume, we need power (anaerobic). Despite the fact that any exercise helps burn calories, aerobic exercise will still help burn a larger number of calories, and it is on them that you need to focus.
First of all, you need to determine what exercises we will use in our training.
- Rope jumping
- Stepper, orbitrek, bike
- Steps to the platform
- Various kinds of jumping
- Climber exercise
I suggest a little analysis of each exercise.
Running is a legendary form of physical activity that everyone knows about. If you have chosen to run for weight loss, then this is the right choice. At a speed of 11 km / h, within an hour you can spend about 500 kcal, but you need to understand that this figure can vary depending on your weight and terrain. The higher the speed, the more calories you can burn. If it is not possible to jog on the street, you can buy a treadmill, or use other exercises.
As for the bike, stepper and orbit track, these are all very good options too, which will help burn fat. For example, cycling burns 540 kcal if you travel at a speed of 12 km / h.
Steps to the platform will come in handy if more interesting options are not available. Although, walking cannot be called uninteresting. Need a low platform. First, we put one leg, then the second, we return to the floor and so on. With this exercise, you can spend about 500 kcal per hour at an average pace.
In addition to jumping rope, you can practice jumping up, long jumps and high jumps. All this is also an aerobic load.
You can include in the training an interesting exercise called “climber”. We become an emphasis lying down, and alternately bring the legs forward. We bend the leg at the knee, bring it forward, while the knee looks down. Changing the position of the legs should be done at a fast pace. This is reminiscent of a climber’s climb, but only his legs work, his hands still rest on the floor.