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Workout To Reduce Belly Fat For Male – Learn how to get your body into the fat-burning zone, torching it with these six trainer-recommended moves.
If you’re looking to lose weight, it’s a good idea to zero in on burning body fat. Simply put, burning fat leads to weight loss because you will have less fat remaining firmly in your body. And while there are superficial benefits to having a lower body fat percentage — your jeans will fit more comfortably and your muscles will look more toned and defined — it also comes with major health benefits.
Workout To Reduce Belly Fat For Male
According to the Mayo Clinic, having a high percentage of body fat can lead to obesity, which comes with heart disease, diabetes, high blood pressure, and some types of cancer.
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So what is the difference between fat burning exercise and other exercises? It all comes down to intensity, says Lynn Krautz, Ph.D., exercise science coordinator at the University of New Mexico in Albuquerque. “Exercise at a comfortable but challenging intensity for optimal fat burning,” he says.
The long-held idea is that by exercising at a lower than maximal effort, you’ll encourage your body to burn fat calories for energy, according to the American Council on Exercise (ACE).
Don’t get too hung up on it, though, because fat burning also occurs as a result of high-intensity workouts, primarily because of what happens after the workout ends. This is when the afterburn effect (exercise scientists call it “post-exercise oxygen consumption”) comes into play. Your body’s metabolism slows down after high intensity exercise and the body burns fat as a result.
Bottom line: Both high-intensity and moderate-intensity exercise can be effective at burning fat. Which one is more effective is still a matter of debate.
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A combination of cardio (aerobic) exercise and strength training is ideal for burning fat, says Kate Kom, ACE-certified personal trainer and CEO and founder of Studio Suite in San Diego. Which says that any cardio that gets your heart rate up to about 60 to 90 percent of your maximum heart rate (which is roughly 220 minus your age, according to the Mayo Clinic) will do the trick. “When you get that heart pumping and keep it there, you burn more calories overall, which leads to fat loss,” he says.
However, don’t skimp on strength training. “The simple fact is: the more muscle you have, the more comfortable your body will burn,” he says.
According to a review published in Current Sports Medicine Reports, 10 weeks of resistance training increased resting metabolic rate by 7 percent and reduced fat mass by about 4 pounds. Another study, published in October 2015 in the International Journal of Obesity, found that a combination of resistance and aerobic training led to reduced abdominal fat in young adults with obesity.
Finally, high-intensity interval training (HIIT) has also been proven to be a fat burner, as it results in increased oxygen consumption after exercise (the afterburn effect), which says. “When you get into that hyper-pumped state, your body uses the extra oxygen to bring it back to normal, which boosts your metabolism and leads to—you guessed it—fat burning,” he says. A study published in the Journal of Obesity found that three months of HIIT led to a loss of 4.4 pounds of body fat.
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Which helped us with fat burning workouts that you can complete at home or at the gym. He recommends doing each exercise for 30 seconds back and forth with 30 to 60 seconds of rest between each round. Don’t try to rest between moves—it’ll keep your heart rate up and your body burning calories and fat, Koem says. It should be done at a high intensity that leaves you out of breath, although maintaining good form is more important than speed, says Kum.
How many rounds you do depends on you and your ability. Koum says the most important things are to avoid injury and enjoy the sport. “If you don’t like how it feels, you’re less likely to do it again,” he says. Try to eat it two or three times a week. If you’re short on time, or fit in 15 to 30 minutes, do a round for a quick break, he says.
Start in a standing position and rest your arms at your sides. Bend your knees slightly and step your feet out so that they are slightly more than shoulder-width apart. At the same time, throw your arms out and over your head. Then return your body to its starting position and repeat for 30 seconds of continuous jumping.
Stand with your feet shoulder-width apart. In one fluid motion, lower your body into a squat, place your hands on the ground in front of your feet, and kick your feet back so you’re in a plank position. Then bring your feet back closer to your hands and complete a powerful jump straight up into the air. Repeat. To make it more challenging, add a push when you’re in a plank position. If you’re a beginner, do a low-impact squat press: The movement is similar to a burpee, except you complete an explosive jump at the end and simply stop.
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With your feet shoulder-width apart, lower your body into a squat position (keep your back and upper body up, and lower your back and buttocks to the floor as if you were sitting in an imaginary chair). Hold your house tight and launch it in an explosive jump. Gently land on your feet and immediately lower back into a squat. Repeat.
Stand with your feet hip-width apart. With your right leg planted, swing your left leg behind you and to your right side (almost like you’re doing a chair lunge). Your weight should be supported by your right leg. At the same time, bring your right arm around to shoulder height and your left arm across your body to reach your right hip. Then jump to your right side and repeat the movement on the left side. Sit on your left leg and swing your right leg behind you and out to your left side. (The left arm should simultaneously rotate to your left side and the right arm should extend to your left side.) Continue swinging the arms back and forth in a skating motion.
Start in plank position with your hands in line with your shoulders and your body extended in a straight line behind you. Your feet should be placed together on the floor. Extend your legs, and then jump them together at a fast pace.
From a standing position, bring your left knee up to your chest. Quickly switch your legs so your right knee is now pulled into your chest. At a brisk pace, bend your knees and move your arms in a running motion, lifting your left hand with your right foot and your right hand with your left foot.
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