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Best Exercises For Burning Belly Fat
Being overweight is one of the leading catalysts to many other health problems. Unfortunately, it is also one of the most common conditions found among those living in first world countries due to the abundant consumption of junk food and the increasing availability of fast food which makes making unhealthy eating choices all to easy.
Obesity can cause diabetes, heart diseases, high blood pressure, cancer, liver diseases, kidney diseases, pregnancy problems and many other health complications so it is important to ensure you take immediate steps if you find your self in this category.
While you don't have to be technically obese to have unwanted belly fat, because of certain factors which are explained below, the belly tends to be one of the top places where the body stores and retains fat.
Burning belly fat through different exercises can help improve your health and elongate your lifespan. Before we look at some of the best fat burning exercise, lets delve into why you may be having this belly fat issue in the first place.
How Is Belly Fat Actually Burned?
Fat is one of the most caloric dense macro nutrient at 9 calories per gram and it is easy to over consume because it lurks in a majority of the foods that we eat. This is why it is usually the main target for most diets that focus on trying to eliminate belly fat.
Fatty foods such as chocolate, french fries, and cheese are all high in fat but low in the other nutrients you require such as protein and carbs so not only can you be thrown off balance in terms of macros, but it makes it super easy to consume to the point where you are in a caloric surplus which is never good.
The simple truth about losing weight is that you need to maintain a caloric deficit, research has shown that a daily deficit of 500 calories is more than enough to safely lose weight and eventually belly fat. At that rate you are more than likely going to lose around one to two pounds of fat per week which is ideal.
Burning Fat is a two step process:
Lipolysis is the process of breaking down lipids into glycerol and fatty acids. In this step the fat stored in your body is used as an energy source. The energy created in lipolysis is used to carry out different functions of the body.
Oxidation is when cells throughout the body utilize the energy released from lipolysis. This is what causes the actual burning of fat. When you exercise your cells are mobilized to use energy. This, in turn, reduces your belly fat.
What Types of Fat Are There?
There are three types of fat in our bodies:
• Deep or Visceral Fat
• Superficial Subcutaneous:
Deep or Visceral Fat:
This type of fat is Stored in the abdominal cavity under the abdominal muscles. The fat is gained in areas near many important organs like liver, kidneys, and stomach. It is easy to get rid of this type of fat however if it is ignored and left unchecked, it can turn into something more dangerous.
Subcutaneous means ‘beneath the skin’. It is called as such because it is the fat gained in the lowermost layer of the skin. It acts as a protection for bones and muscles against external damage however extra fat can always be dangerous. Its location is just over the waistline and It is one of the most common types of fat. Commonly when people talk about losing belly fat they are talking about visceral or deep fat.
The most common type of fat found in the human body is Triglycerides. Even though it is the most common type of fat, if it is found in large quantities in your body it can lead to many dangerous conditions including heart diseases and cancer. This fat can be found in several different parts of the body as it is not attached with any specific muscle. It is present in the entire blood stream.
Why Is Some Fat More Stubborn Then Others?
Stubborn fat stems from fat cells that are less susceptible to the process of Lipolysis and Oxidation. The reason they possess this resistance has to do with the receptors the fat cell carries.
There are two main types of fat receptors, alpha and beta.
Alpha receptors do not help burn fat as they are considered anti-lipolytic, where ever you are having issues losing the fat, you can almost guarantee that spot is carrying an abundance of fat cells with alpha receptors.
Beta-receptors respond well to Lipolysis so you will find it much easier to trim down those areas that are lucky enough to carry these type of fat cells.
We are all born with a pre-determined amount of alpha and beta receptors which is part of the reason why some people have a much easier time losing weight than others. Regardless of what you were born with, we are ALL masters of our destiny in terms of what our body looks like and if you stay determined and train hard you will have the body you want in no time.
The Top 9 Exercises For Burning Belly Fat
Quite easily the most common type of exercise for losing belly fat. There are many different variations of the exercise and every single one of them is as effective as the other.
Burpees are also very efficient towards losing stubborn belly fat. It is basically performed in four steps and includes squats and different variation of plank position. Burpees are an amazing cardio exercise.
#7 Mountain Climbers
Mountain climbers is a full body workout routine. It is a combination of crunches and planks. It is one of the most powerful and effective exercise to burn fat.
#6 Go Running or Jogging
Early morning runs and jogging sessions can be very beneficial in reducing body fat. You can start with small walks and then convert it into intense running or jogging sessions. It is one of the most traditional ways of losing belly fat.
#5 Treadmill Sprints
You can also take the help of work out equipment for the purpose of losing your belly fat. It can be done in many different ways but one of the most common is the 30 second sprint and then 30 second resting breaks. Breaks are as important as the workout itself.
#4 Jumping Ropes
Jumping ropes is a fun exercise. A lot of people especially kids jump ropes for fun and enjoyment however it is a very effective way of losing belly fat. If you have a jumping rope lying around your house, don’t let it go to waste. Pick it up and start losing weight while having fun.
#3 Medicine Ball Slam
It is a very simple exercise but can yield you great benefits. Medicine ball slam involves the use of all the muscles between the neck and hips however Its primary muscle position is the abdominal area.
#2: Jumping Squats
Another very basic but effective exercise that you can try at your home. This workout affects almost all muscles in your body. It rapidly increases your heart rate which is perfect for burning body fat.
#1: HIIT Training
If you are looking for one of the best ways to lose belly fat than look no farther than HIIT. HIIT stands for High Intensity Interval Training and involves highly intense exercises in short blocks of time followed by low-intensity recovery periods.
Research has shown that HIIT exercises are most effective in losing belly fat and can actually burn 25 – 30% more calories than other common types of fat burning exercises.
One of the main reasons for this is because HIIT exercises have a much stronger effect on your metabolic rate than other exercises, such as running or weightlifting.
One of the most appealing aspects of HIIT training besides the results, easy it is to tailor a work that is just for you. There is no one RIGHT way to perform HIIT training and it can easily be tailored to match anyone needs or goals.
Those who achieve the best results tend to start where their comfortable and make an effort to increase intensity gradually over time. This way you are conditioning your body to sustain higher levels of stress, increasing your endurance and in the long run making it easier to lose belly fat.
The Next Step:
You now know the dangers that come with obesity as well as one of the most powerful weapon you have in your arsenal to fight back. Further your knowledge and power by learning about one of the leading causes of death in the world and the steps you can take to ensure you remain safe.