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5. 8 exercises that burn stomach fat fast

8 exercises that burn stomach fat fast
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8 exercises that burn stomach fat fast

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Health Me Up

Updated: Sep 2, 2020, 17:22 IST

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Abdominal obesity: 8 exercises that burn stomach fat fast (Thinkstock photos/Getty Images)

If building a six-pack were easy almost everyone would have sexy abs. It’s not
only the actual effort that’s hard, it’s also knowing “how” to burn stomach fat
correctly is a challenge.
Our goal is to show you the best and practical way to burn stomach fat, so you
can finally flaunt a well toned stomach. We have Mike Jackson - Nutritional
Consultant and Physique Transformation Specialist to help you get toned and
sexy abs. Read on and burn the unwanted calories with these exercises to burn
stomach fat quickly.

1: Running or walking
Okay, you’re probably thinking, ‘How does moving your legs shrink those love
handles?’ Well, the truth is there’s no way to target belly fat. Your genetics get
to decide where the fat settles in your body, so the best thing to do is start
moving.
As you exercise, calories are burned and your body fat percentage decreases. So,
exercising not only helps you lose belly fat, it also sheds fat from other areas.
Running and walking are two of the best fat-burning exercises. Plus, the only
equipment you need is a good pair of shoes. Between the two, running burns
more calories, but walking really isn’t too far behind.

Running and walking can be part of your interval training routine and do not
forget to warm up and cool down if your take up running for weight loss.

2: Elliptical trainer
Some of us no longer have the strong joints we had as teenagers. Jogging is out
of the question and walking doesn’t cut it. The good news is elliptical trainers
provide an intense, low impact cardio workout. In fact, a 145-lb. person can
burn about 300 calories in 30 minutes on an elliptical trainer. That’s about as
many calories as running burns, but without the joint wear-and-tear.

3: Bicycling
Bicycling is another great low impact cardio exercise. Not to mention, it’s a
great way to travel or see the countryside. Depending on the speed and intensity
the average person can burn between 250 to 500 calories during a 30-minute
bike ride.

4: The bicycle exercise

Burning body and belly fat with cardio exercises is half the battle. Next is
strengthening abdominal muscles so you have something to show once the fat is
shed. In a recent study, ab exercises were ranked from best to worst. The bicycle
exercise ranked as #1 because it requires abdominal stabilization, body rotation,
and more abdominal muscle activity.

These are some bicycle exercises you can do before you hop on your bike:
-Lie on your back with hands behind your head
-Raise knees to your chest while lifting head and shoulders off the ground
-Bring the right elbow to your left knee and straighten the right leg
-Switch sides - bring the left elbow to your right knee and straighten the left leg
-Continue switching sides to simulate a pedaling motion
-Breathing should be relaxed and even
-Do 1-3 sets with 12-16 repetitions

#5: The Captain’s chair leg raise

For this exercise you require a captain’s chair which is found in most gyms. The
chair has a padded back and armrests with grips. Your legs hang free.

-Stand on the chair and grab the hand bars

-Keep your back flat against the pad while raising knees to your chest
-Then lower legs back down
-For added intensity, keep legs straight when you raise them
-Do 1-3 sets with 12-16 repetitions

# 6: Exercise ball crunch

This exercise needs a lot of stabilization which engages more muscles. You’ll
need an exercise ball.

-Lie on the ball so your lower back is supported and feet are firmly planted on
the ground
-Place hands across chest or behind the head
-Contract abs and lift your torso up and forward
-Lower back down
-Keep the ball stable during each crunch
-Exhale when you crunch; inhale when you lower back down
-Do 1-3 sets with 12-16 repetitions

# 7: Vertical leg crunch

The vertical leg crunch is similar to a regular crunch. But it requires you to keep
your legs straight, which makes the abs work harder and increases the workout’s
intensity.

-Lie down with hands behind your head

-Put your legs straight up with knees crossed
-Flex abs to lift head and shoulders off the floor
-Lay back down
-Keep legs extended in the air the whole time
-Exhale when you flex; inhale when you lay back down
-Do 1-3 sets with 12-16 repetitions

# 8: Reverse crunch
The reverse crunch was also ranked above regular crunches as the 5th best
exercise for strengthening core muscles.

-Lie flat on the floor with arms at your sides

-Cross your feet and lift them off the floor so your knees create a 90-degree
angle
-Contract ab muscles and lift head and shoulders off the ground
-Exhale when you contract; inhale when you lower back down
-Do 1-3 sets with 12-16 repetitions

Getting toned abs just got easy

Successfully flattening your stomach is a matter of burning body fat and
building muscle. The best way to burn body fat is through cardio exercises such
as running, walking, elliptical training, and bicycling. With these exercises,
burning stomach fat, shedding love handles, and building a six pack is
completely do-able. So send your body the memo: flat abs are in style and it’s
time to get yours!

Author bio:
Mike Jackson is nutritional consultant at www.esupplements.com, as well as a
freelance writer in the field of health and fitness. He specializes in physique
transformation and contest preparation for all levels of competition.

Read also: How to get a flat stomach

Other tips to burn stomach fat

Eat more soluble fiber

Studies have shown that soluble fiber promotes weight loss. It helps by
absorbing water and forming a gel that helps slow down food as it passes
through the digestive system.

This helps you feel fuller for longer and thus stops you from binge eating.

A study conducted on 1,100 individuals found that every 10 gram increase in the
soluble fiber intake can help reduce the belly fat gain by 3.7 per cent over a span
of three years.

Common sources of soluble fibers include flax seeds, brussels sprouts,

avocados, legumes and blackberries.
Do not eat foods containing trans fats
Unsaturated fats when pumped with hydrogen form trans fats. Trans Fat
increases inflammation, risk of heart disease, abdominal fat gain and insulin
resistance.

A study conducted on monkeys found that monkeys who ate a diet high in trans
fat, gained 33 per cent more abdominal fat than those who had a diet high in
monounsaturated fat.

Avoid alcohol
Researchers have suggested that too much alcohol can make you gain belly fat.
Cutting back on alcohol has been linked with reduced waist size.

A study conducted on 2,000 people showed that people who consumed alcohol
daily in average quantities have lost more belly fat than those who have alcohol
occasionally but in too much quantity.

End of the article

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Weight loss myths men blindly believe in

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Weight loss myths men blindly believe in

By - 

Mumbai Mirror

Created: Mar 27, 2015, 00:00 IST

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Real men DO NOT diet!

Here’s busting that myth, and 6 more that guys believe helps them shed kilos,
build muscle. Make sure these don’t factor into your lifestyle plans
You may be making some positive changes in your diet and workout
programme, but it’s important to bear in mind that there are health myths
circulating to which you could be falling victim. Here are the top 10.

Egg whites are a smarter option

The belief is that eggs are too high in cholesterol to be part of a regular diet, but
this isn’t true.
The fact is that the yolk is the nutrient powerhouse of the egg, containing half
its protein. So chucking it out of the diet not only means missing out on a
number of vitamins, you’re also letting much of the egg’s nutritional value go to
waste.

Doctors say as long as you don’t have any cholesterol issues, it’s perfectly fine
to include one or two eggs as part of your daily diet. Only if you are consuming
more than that, then go for egg whites.

Cutting calories makes you lose fat

The calorie restriction diet myth suggests you will win the fight against flab.
While losing weight does come down to how many calories you consume, it’s
the types of foods you eat that will determine how you feel as you lose weight
and the kind of weight you will lose. If you have a poorquality diet — counting
calories but eating junk food — chances are you’ll lose muscle rather than fat,
and thus, suffer from slow metabolism.

Real men don't diet

It is not that men don’t diet. They just do it differently. They tend to include
more saturated fat in their diet, while women tend to completely avoid them.
Nutritionists explain, as long as they keep their intake lower than 15 per cent of
their total daily fat intake, saturated fat isn’t harmful. In fact, small doses of
saturated fat can help them avoid testosterone depletion.

More protein means more muscle

While it is true that protein is needed to build muscle, fitness experts point out,
once you meet your daily requirements, excess protein is not going to lead to
extra muscle definition. The body can build only so much muscle each day.
Beyond that, any extra protein consumed will either be converted into fat or
used as energy.

Get rid of salt

Many men shun salt, believing it will do their body harm. In reality, salt is
required for vital body functions. However, if you consume high amounts of
salt, consume plenty of potassium. This will keep your sodium-potassium levels
stable, reducing the harmful effects of a higher salt intake.

Muscle mass loss is inevitable with age

Think muscle mass loss is something you’ll just have to face as you get older?
Think again. The primary reason men lose muscle as they age is complacency. If
you stay busy with your intense muscle-building workouts, signaling to your
body that it needs to keep that tissue intact, your chances of seeing muscle loss
are extremely low.

So in addition to a regular strength-training plan, make sure you’re eating well,

as that’s another key factor to maintaining lean muscle tissue.

You can catch up on sleep on weekends

 Many men think they can just forgo their eight hours of sleep during the week
and catch up on the weekends. They believe that a good 10-hour sleep on
Sunday will make up for a few hours during the week.

While it will help, it’s not going to eliminate your sleep deprivation. That apart,
doing this will throw off your natural sleep-wake cycle so it could end up doing
more harm than good. Not only can the right food aid sleep, it works the other
way too — better sleep promotes weight loss . Lack of sleep, however, has been
found to stimulate production of hunger hormone ghrelin, which makes us
overeat.
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