Which Workout Burns the Most Belly Fat, a tire on the belly, i.e. excess fat accumulated in the abdominal area, has many people, even those who practice sports. They make one basic mistake that prevents them from getting the desired figure they forget about the diet. Both men and women keep asking the same questions – how to get rid of belly fat, how to lose belly fat, how to get rid of belly fat.
No abs in 15 minutes, perfect figure in 2 days or sculpture like from the cover in an hour will not help. If it were that simple, there would be no such questions. So, what is the secret to getting rid of unwanted donut.
How to Lose Belly
Losing belly fat is a real challenge. Unfortunately, from this part of the body, excess fat stores are burned last. This is due to the fact that the skin on the abdomen is most susceptible to stretching and the fat stored there fulfils thermal insulation functions for internal organs and protects those that are not covered by ribs from injury.
The largest visceral stores are also prepared in case our body finds itself in a situation of shortage of food or energy from fats. Men are more affected in this case, because getting rid of the donut is much more difficult for them, due to body composition and evolutionary adaptations.
What Burns the Most Belly Fat
A flat belly is something that almost everyone dreams of. The road to this goal is often filled with many sacrifices and failed attempts. One thing is for sure, when shedding a donut, two essential elements must be present – diet and exercise. Neither a diet without exercise nor exercise without a diet will bring measurable results.
They will exhaust you mentally because by pouring sweat or denying yourself another snack, you will finally fall into a real depression, seeing only minimal changes in your figure. Stress is also not conducive to getting rid of the belly fat, because it is cortisol – a hormone secreted during stress, that is responsible for the accumulation of fat in this place.
How to Lose Belly Fat with Exercise
So what diet and how much activity is required? It depends on our predispositions, weight, BMI (if we are not exercising), fitness and many other factors. First, it is worth determining your energy needs and the amount of carbohydrates, proteins and fats needed to create a negative calorie deficit.
On this basis, you should compose a properly varied diet, consisting of healthy and unprocessed food and meals that ensure the feeling of satiety. The deficit cannot be too large, so as not to cause problems with metabolism and not to inhibit the slimming process.
Once we know what our diet looks like and whether it meets our energy needs, we can start doing exercises that will accelerate the effects, firm and oxygenate the skin and prevent the formation of stretch marks and unsightly skin folds, which often accompany people slimming in a very short time. It is worth including the swimming pool in the activity, because the water will additionally act as a kind of massage on weakened skin.
Exercises for Belly
I repeat and will continue to say this – crunches will not get rid of belly fat. You can only enlarge and strengthen the muscles so that the skin tightens slightly, but they will still be covered with a layer of fat, invisible as before. It’s like buying a super fast car but keeping it in a locked garage because once you buy it, you can’t afford the gas.
Although crunches will not help us get rid of belly fat, they should be performed to strengthen the muscular corset and show the muscles after getting rid of the fat.
To begin with, I’d like to introduce three masters of abs:
- Deadlift with dumbbells or with a barbell
- Squats with a barbell on the back
- Pull-ups on the bar
However, I realize that most women planning only to show the outline of abdominal muscles and never having contact with the gym will not be able to perform these three basic exercises for the muscular corset surrounding the abdomen and back. I quote them at the beginning to make you aware that their performance gives the best results. Any exercises involving only the abs are not as effective as multi-joint exercises, in which the abdomen acts as a support and huge loads are placed on it.
Who Want to Have a Beautiful and Flat Belly
Their action can be compared to the very popular plank exercise, which aims to pull weakened muscles back into place. As a starting exercise, it is one of the most effective forms of building hard and strong abs, especially for people who lead a sedentary lifestyle and also have weak lower back muscles.
For those who want to have a beautiful and flat stomach, I recommend a few exercises to help get it used to greater overloads and stimulate muscle growth: Plank and side plank – a great exercise that can be done anywhere and modified in any way.
It strengthens the muscular corset, keeps the belly tight and flattens it, especially when we tend to have a bloated belly. Lie down in a push-up position on your hands or forearms, do not lower your hips. To maintain an upright posture, keep your buttocks and abdominal muscles tight at all times. Do at least 3 sets in a session of 30-45 seconds to start.
Hanging leg lifts
Perform this exercise on the bars, which are usually available in every gym. Grab the handrails with both hands and straighten your elbows to rest your whole body on them. The legs hang loosely down. Engage your abs by bending your knees and bringing them towards your chest.
In a More Difficult Version
We can perform this exercise with straight legs and freely modify it. Perform 3-4 sets of 12-15 repetitions (so that the last one is with a clear effort). Maintain muscle tension at all times and do not relax the abdomen after lowering the legs until the exercise is complete.
Lying Leg Raises
This exercise is great for strengthening the lower abdomen. Lie down on the bench so that your buttocks and upper body adhere to it, while keeping your legs straight up. Raise your upper torso as in a crunch position (remember the torso, not the neck) and keep the muscles tight. Lower your legs a little below the bench line, then raise them to 90 degrees. Do 15-20 repetitions in 3 sets.
Russian Rotations with The Ball in a Standing Position
This exercise engages the oblique abdominal muscles very strongly and strengthens the rectus muscles and the lumbar section. Standing with your feet wide apart and preferably holding a 5 kg medicine ball or a plate in front of you, perform dynamic rotations of the upper body to the left and to the right, allowing the lower body and feet to freely rotate behind the torso so as to resist the abdominal muscles.
The body weight should be transferred from the toes to the heels. This loose foot off the ground prevents the knees from twisting. This is also to give the body momentum during spins. It is worth watching an instructional video to see how this exercise looks like, because its description may seem complicated for beginners. However, the implementation itself is trivially simple and effective.
Pocket knives with or without a ball
This exercise strengthens the entire muscular corset, especially the rectus abdominis muscles. Lie on your back, legs and arms stretched out. Place a stability ball or something, such as a large pillow, between your legs. At the same time, raise your straightened legs and arms, folding like a penknife and passing the object held there from your legs to your hands.
After catching the ball in your hands, return to the starting position without falling to the ground, but keeping your arms and legs a few centimeters above the ground. We repeat 10-15 times in at least three series. At first, you can try to do this exercise without any object.
A sample day plan might consist of the following:
- Plank: 3 sets x 30 seconds
- Lying leg raises 3 x 10-15 reps
- Pocket knives with a ball 3 x 8-10 reps
- Russian rotations 3-4 x 15-20 reps
Exercises can be done in sets or as a circuit. In the first case, we do all sets of as given exercise and rest 30-90 seconds between sets. On the other hand, in the case of circuits, we do one set of each exercise in turn, taking a break only at the very end. Repeat this circuit 3-4 times if possible.
Performing these few simple exercises 3-4 times a week, combined with proper aerobic training, will allow you to quickly and effectively expose your abdominal muscles by getting rid of unwanted fat. It is worth remembering about a proper diet, which is an inseparable element of losing fat and consolidating the effects for longer. Good luck.