Belly fat is the hardest type of fat to eliminate from your body, and it can have an adverse effect on your overall health. People with belly fat are more vulnerable to a variety of health conditions like diabetes and hormone imbalances.
Belly fat doesn’t just ruin the way you look, it squishes the organs in your torso and hinders your mobility.
There are two main keys to eliminating your muffin top and getting a flat, toned stomach. You need to bring your body weight down while performing exercises that burn fat from the belly and strengthen your core regularly.
Reducing body fat is a straightforward process. You simply need to regularly consume fewer calories than your body needs to get you through the day. This forces your body to tap into fat reserves for energy. Belly fat is often the last reserve your body taps into, which is why it is the most difficult type of fat to eliminate.
Exercise combined with a low-carb diet is a proven way to burn those excess pounds off quickly. Low to moderate intensity exercises burn fat off while you are performing them, while high-intensity workouts burn glycogen. High-intensity exercises also raise your resting metabolic rate, so you keep burning fat at a higher rate hours after your workouts.
Strengthening your abs and core muscles gives you improved mobility and more explosive power. Having a six-pack is just one of the many benefits that come with having strong ab muscles.
Understand what belly fat does for your body
As we mentioned earlier, having belly fat makes you vulnerable to a variety of health conditions. According to studies conducted by Harvard Health, two types of fat can be found in the belly: subcutaneous and visceral.
Subcutaneous fat is the soft layer of fat that is found directly under your skin. It is the fat tissues that wobble as you move, and it is generally harmless to you besides possibly making you more self-conscious. Visceral fat is the type you do not see yet is causes the most damage as it forms around the delicate organs in the torso. It increases your risk of developing cancer, diabetes, or heart disease.
To make things worse, belly fat produces inflammatory chemicals that can interfere with brain function, mood, and appetite. It also affects your cortisol level, which can lead to increased stress.
Why are we telling you all this? Because there are many good reasons to want to eliminate your belly fat even if you like having a round belly. Burning off belly fat won’t just improve your physique; it makes you healthier and improves your quality of life.
Exercises that burn belly fat
Crunches and sit-ups won’t burn off your muffin top if that’s what you’re thinking. Sure, these motions will make your abdominal muscles stronger, but no one will be able to see them if they are buried underneath layers of fat.
The key to burning off belly fat is performing exercises that either burn off fat directly or consume glycogen, making it easier for you to shed the excess fat.
Here are some exercises that will help you to get rid of your muffin top:
1) Martial arts classes
If you are serious about flattening your belly, consider signing up for martial arts classes. When was the last time you saw a professional martial artist with a pot belly? Exactly! Martial arts like Muay Thai burn as much as 1,000 calories every hour you spend training. That’s about half of the calories you need to consume each day. Reaching a caloric deficit is easy when you are burning that many calories during the day.
For example, imagine your body needs 2,500 calories each day to power all your activities. If you want to lose fat, you should be consuming no more than 2,000 calories each day to consistently have a caloric deficit. However, if you spend an hour learning Muay Thai, you burn about 1,000 calories, which means you can consume about 3,000 calories of food and still have a caloric deficit. In other words, your diet doesn’t have to be so restrictive when you engage in activities that burn off a bunch of calories.
As a bonus, learning a martial art gives you all the tools you need to stick to your fitness goals. You gain a bunch of training partners with who you can share your fitness journey and get motivation. You also improve attributes like discipline, perseverance, and a winning mindset. This will all translate to your other workouts.
High-intensity interval training is another great way to burn off a bunch of calories in a short amount of time. An hour-long session burns about 1,000 calories, and it increases your metabolic rate, so you continue to burn more fat long after your workout is over.
HIIT classes consist of high-intensity exercises that require everything you have in you and short rest periods. It incorporates different types of exercises from weight training to calisthenics, giving you a full-body workout.
3) Low to moderate intensity exercises
Exercises performed at low to moderate intensity like walking, jogging, cycling, ellipticals, swimming, and running are very effective when it comes to losing weight. These exercises burn off fat directly while you are performing them. They should make up a significant amount of your workouts if fat loss is your goal.
The best thing about low to moderate-intensity exercise is that they do not put as much stress on the body as high-intensity workouts. This means you can perform them more often, leading to improved fat burn.
A simple trick you can use to make sure you remain in the low to moderate intensity range when working out is to try speaking as you exercise. You should still be able to speak clearly while performing these exercises.
Combine your workouts with a low-carb diet
Combine any of the exercises listed above with a low carb diet, and you’ll start to notice your belly fat melting away. Stay consistent with your workouts, and it’s only a matter of time before you have flat, toned abs.
So if you’re looking to melt away some belly fat and get into the best shape of your life, give martial arts classes a try!
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