How to lose belly fat fast has been one of the popular questions asked. Many of us have been struggling for a long time. People have been changing their methods because they did not get visible results under a period. On the other hand, others did not know how to go about their program.
Today, I am going to tell you all about, “How To Lose Belly Fat Fast”, emphasizing the best compound exercises.
Now, before we dig deep down into the matter, we have to know a few things.
5 Important Facts To Follow To Lose Belly Fat Fast
1) You cannot target belly fat.
2) Inclusion of both aerobic and anaerobic exercises gives the best results.
3) Exercise does not necessarily cut body fat alone.
4) Losing body fat and losing weight is not the same thing.
5) Maintaining that slim body is the maintenance of a lifestyle.
1. You Cannot Target Belly Fat
By spot reduction, we mean to reduce fat from the targeted area. Various studies have shown that this is not possible. With spot reduction workouts, the only thing achieved is muscle toning or muscle mass increase in a particular area. So, it is better not to indulge in such a theory. You cannot lose belly fat fast by using this technique.
To know about a study on spot reduction:
Regional fat changes induced by
localized muscle endurance resistance training.
CLICK HERE
2. Inclusion Of Both Aerobic And Anaerobic Exercises Gives the Best Results
The body weight, the intensity of the workout, and the duration are a few factors for burning calories in aerobic exercises. In the case of anaerobic exercise, intensity, and resistance play vital roles in burning calories.
You must include aerobic workouts like running, swimming, riding a bicycle, dancing, etc., in your regimen to get the best results.
Get your heart pumping. For instance, do high-intensity interval training (HIIT). Consequently, your body will burn more calories day and night. Track your sleep, heartbeat, steps, etc, with the help of a fitness tracker.
What is High-Intensity Interval Training (HIIT)?
It is a cardio training in which, a repetitive high-intensity workout is performed for a short time, followed by a longer duration of a low-intensity exercise, until complete exhaustion.
You can sprint for 20 seconds and jog for 90 seconds. Likewise, do reps until you are uncomfortable. You will be able to understand what HIIT is. HIIT increases your metabolism and burns calories 24x7
Anaerobic exercises, on the other hand, help build muscles. More muscle means that more fat burn is possible. In other words, the bigger the muscles, the more calories it is going to take to perform a task.
So, incorporate some weight training workouts and feel the pump in your muscles.
For example, do compound exercises that cover multiple muscle groups in one workout.
Include These Best Top 6 Compound Exercises
1. Deadlift
Muscles Groups Activated :
Gluteus Maximus, Quadriceps, Adductor Magnus, Soleus, Hamstrings, Gastrocnemius, Erector Spinae, Trapezius upper, Trapezius middle, Levator Scapulae, Rhomboids, Rectus Abdominis, and Obliques
2. Squat
Muscles Groups Activated :
Erector spinae, Rectus abdominis,
Obliques,Hamstrings, Gluteus medius, Gluteus minimus, Gluteus maximus, Gastrocnemius, Quadriceps femoris, Adductor magnus, and Soleus
Muscles Groups Activated:
Quadriceps, Gluteus maximus, Hamstrings, and Soleus.
4. Bench Press
Muscles Groups Activated:
Pectoralis major, Anterior deltoids, and Triceps
5. Overhead/Military Press
Muscles Groups Activated:
Deltoid, Trapezius, and Serratus anterior
6. Pull-ups
Muscles Groups Activated:
Latissimus dorsi, Deltoid (posterior), Pectoralis major , Teres major, Teres minor, Infraspinatus, Triceps brachii (long head), Coracobrachialis, Trapezius (lower and middle fibers), Levator scapulae, Rhomboids, Pectoralis minor, Biceps brachii, Brachialis, Brachioradialis, Rectus abdominis, Internal oblique, and External oblique.
Incorporating both aerobic and anaerobic exercises is one of the keys to losing belly fat fast.
3. Exercise does not necessarily cut the body fat alone.
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How Does Excess Sugar Affect Your Body
The number of calories consumed can drastically change the process of fat burn. A proper protein diet plan is required to build muscle mass. Consequently, burn more calories during workouts.
Have a moderate amount of fats, fill half of your plate with green veggies but don't take too many carbs. Cut direct and indirect sugar intake. Sugar is bad for you.
Don't have ice cream, cakes, cola, and other sweet stuff like those.
During heavy exercises, the body supplies energy quickly by burning the stored fat. To clarify, that is when the maximum fat loss occurs.
Proper sleep is required to build stronger muscle tissues. As a result, you can continue the routine you are following.
Sufficient sleep is necessary for Human Growth Hormones to do their job. The aging process is slowed down by the HGH and muscles are repaired at the same time.
Sleep deprivation can cause weight gain, even when the diet remains the same.
Above all, the lack of sleep makes you exhausted quickly and crave food.
4. Losing Body Fat And Losing Weight Is Not The Same Thing
The weight of your body can change due to various reasons. Apart from fat loss, you can have muscle loss or even dehydration.
You can rely on diet alone and not have any exercise. However, you will be having a significant loss of weight. Along with weight loss, there will be a loss in strength and stamina as well. Your body is also designed to use muscles as a resource of energy. The muscle mass is going to reduce and hence, lower your strength.
Having a diet plan of low calories does not make you fit but might make you ill, as reduced calorie intake and no exercise makes BMR go down.
Your body will adapt to function on lower calories, which means your daily activities will require a small amount of energy.
Afterward, you will slim down but, if you consume a wee bit higher calories, you will start storing fat again. To clarify, as your body had gotten used to lower BMR, it will take those excess calories and store them in the body as fat.
Your body is built to store fat for unknown adverse future situations.
5. Maintaining That Slim Body Is The Embracement Of A Lifestyle
Losing your bulge does not mean that it is the end of your training. Now, that you have lost the belly fat, you have to maintain that body.
From now onwards, you can preserve or develop further.
Keeping a slim body is much easier than burning fat. That is to say, you only have to be on a healthy diet, good workout routine, and get plenty of rest.
The majority of the people get even more motivated and set off on a path of an even better body.
So, why be stuck in the same place? Why not go further?
“To keep the body in good health is a duty…otherwise we shall not be able to keep our mind strong and clear”
-Buddha
Therefore, exercise, diet, and sleep should be sufficient and regulated. Also, there are other compound exercises, which speed up the whole process. You should include those in your routine.
So, you only need to make a balanced regimen and be dedicated to achieving your goal.
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