Best Cardio Workout To Lose Belly Fat – If you want to lose belly fat, there are three things you need to do: focus on nutrition, strength training, and cardio. Cardio doesn’t discriminate when it comes to body fat and helps burn fat all over your body. If you’re wondering what the best cardio workout is for losing belly fat, the answer is: it depends—here’s why.
When it comes to losing fat anywhere on the body, spot reduction doesn’t work. “Unfortunately, you can’t tell exactly where the fat is coming from,” says Jason Machowski RD, CSCS, a board-certified sports nutritionist and exercise physiologist at the Tisch Center for Sports Performance Special Surgery.
Best Cardio Workout To Lose Belly Fat
If your goal is to lose belly fat, Jason recommends cardio because, on average, cardio burns more calories than strength training. No, this does not mean that you should stop strength training and only do cardio. You should continue to strength train several times a week because it tells your body to maintain your muscle mass, Jason explained.
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When you lose weight and reduce your body fat percentage, your body is more likely to retain both fat and lean muscle mass. To overcome this, Jason says, strength training “will help signal to your body that it needs to release your muscles and release your fat stores during weight loss.” You can’t dictate where you lose fat, but according to Jason, “If your body uses its own fat stores, you have a better chance of losing belly fat.” In addition, the more muscle mass, the more calories your body burns at rest.
Cardio doesn’t directly target belly fat, but it can definitely help. To find the best type of cardio to help you lose belly fat, Jason says, no matter what your circumstances are. For example, if you have joint problems such as arthritis in your knees, you should avoid strenuous cardio such as running.
As a rule of thumb, when choosing a cardio workout, “things that give you gas for 10 to 15 minutes are a good choice,” says Jason. For example, he recommends rowing because you can do it at a moderate to vigorous pace and it works the upper and lower body at the same time.
It’s important to note that you shouldn’t feel 100 percent fatigued after completing a 10-minute HIIT workout because you’ll only be exercising for 10 minutes. Instead, find a happy environment that challenges you and that you can maintain for 20 to 30 minutes per session, says Jason.
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The ACSM recommends up to 60 minutes of cardiovascular activity per day to promote weight loss, so you have plenty of flexibility, but 20 to 30 minutes should be the norm, according to Jason. If you’re short on time, Jason says a 20-minute HIIT workout is a better option than an average jog. “The more you do at once, the more calories you burn,” he explains.
If you’re short on time, Jason recommends using the elliptical, bike, run, or a combination of the three. For example, you can do 20 minutes on the elliptical, 20 minutes on the bike, and finish with a 20-minute run. According to Jason, the most effective cardio for losing belly fat is: “A: something that doesn’t hurt their joints, B: something they can do for a reasonable amount of time, and C: something they enjoy, so they keep doing it.”
Now that you know cardio can help you burn belly fat and your cardio options, you may be surprised how long it takes to see results. According to Jason, it depends on your diet.
To maximize fat loss, Jason says you should eat in a calorie deficit of 20 percent less than your daily caloric needs. There are different ways to find out how many calories you should be consuming per day, such as taking a resting metabolic rate test or using calculations like the Harris-Benedict formula.
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“You should expect to lose 0.5 to 1 pound per week. People who are significantly overweight should initially lose 1.5 to 2 pounds per week,” says Jason.
Remember, these are general recommendations, so you’ll have to choose what works best for you. Be sure to consult your doctor and registered dietitian before making any changes to your diet.
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Lifestyle also plays a role in losing belly fat, and remember that every person is completely unique and has a different body structure.
Hiit Workout To Lose Belly Fat
For the best overall results, any reputable trainer will recommend combining strength training with cardio.
Doing these types of exercises will make you expend more energy, so you’ll burn extra calories and fat.
Cardio has also been shown to reduce body fat, but it’s best to keep your cardio to a maximum of 30 minutes.
Short bursts are more effective than long gym runs or hour-long runs.
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HIIT works in short intense workouts and is very popular for burning fat because it increases your metabolism for hours after your workout.
This is why you should try HIIT as one of your fat burning workouts – it will help you lose belly fat (along with a good diet).
If this is one area of your body that is protected from excess weight, it will stay the same unless you pay attention to what you eat.
Refined sugar is a real monster when it comes to belly fat, those breads, cakes, sweets and that white pasta will stick to your belly instantly and won’t budge until you change it.
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Another no-no is alcohol; It is usually full of sugar and empty calories, which is the enemy of a thin stomach!
Cut down on sugar intake and look for sugary drink cans (they’re easy to forget).
Stick to healthy foods like “good fats” (avocado, nuts, olive oil, eggs, nuts, etc.) or if you really want to fight belly fat, try the keto diet.
This happens when you remove carbohydrates from your diet so that your body stops burning carbohydrates for energy and switches to burning only fat.
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You need to adjust your focus for really strong, tight abs, especially if you’re happy with the rest of your body.
So do your cardio and strength training, but add in a good ab workout two or three times a week.
It should be hard – if it’s not hard for you, you’re not doing enough.
Not only will it give you those super-cut abs you can’t wait to show off, but it’ll also strengthen your core.
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To prepare your body for exercise, start by warming up with a few minutes of cardio, lunges, or a short jog to loosen up your muscles:
Slowly raise and lower twenty times, squeezing your glutes and engaging your core as you rise.
Lie on your back, lift your neck and upper body slightly, and place your hands behind your head with your elbows facing outwards.
Raise your feet a few inches off the ground and do bicycle kicks so that each elbow touches the opposite knee and vice versa.
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Stay on the floor, bend your knees and then lift your upper body up 20 times.
Then repeat the above exercise, but while lifting up, rotate in all directions to get the sculpted waist you want.
So, raise up and turn left, then lower, then raise again and turn right – 10 repetitions of each.
Do not forget to repeat and mix the training at least three times a week
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