Exercises To Lose Belly Fat
You want to learn the best exercises to lose belly fat so that you lose weight faster and spend less time in the gym. Here you will learn how to put together an exercise program for the most efficient weight loss.
If you have belly fat, then you have other fat, too. Losing belly fat means losing fat in other places on the body as well. To lose fat you must burn more calories than you ingest. We burn calories in everything we do, because everything that we do requires energy, even thinking. However, doing physical exercise is the best way to burn calories.
If you could exercise all the time, then you could burn enough calories to remain thin, but in our culture many of us are too busy to spend hours in the gym or doing physical activities. So, we need to select exercises that don’t require us to spend a lot of time and yet burn lots of calories.
The best exercises to lose fat are multi-joint exercises.
Multi joint exercises mimic the ways that we use our muscles in our regular activities. If you do multi-joint exercises at a high intensity, then you will not need to exercise long for fast weight loss. Multi-joint exercises engage large muscle groups, burning more calories than single joint exercises. Performing them at a high intensity breaks down more tissue requiring your body to work harder to repair itself. This greatly increases your metabolic rate both during the workout and for 24-48 hours after the workout.
Cardio exercises burn calories, but unlike strength building multi-joint exercises, they do not increase your metabolic rate for long after the workout. You would have to spend much more time doing cardio the get the same metabolic effect as doing the multi-joint exercises.
Here are five excellent fat burning exercises:
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Bench press
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Pull-up
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Squat
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Dip
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Dead lift
These five exercises will work most of the muscles in your body. They are all multi-joint exercises and will give you a good workout in less than an hour. Your metabolism will be elevated for at least another day while your muscles rebuild themselves, so you should skip at least one day after the workout.
Additional multi-joint exercises include the squat-thrust, push-up, leg press, step-up, and cable row. You can use any of these exercises to develop your fat burning exercise plan.
Absent from this list are sit-ups and crunches. These exercises are not efficient for burning fat. They target a limited group of muscles, and contrary to what many people believe, you cannot spot reduce.
An additional word about push-ups: they are excellent for building strength and endurance, but as you become stronger the push-up becomes more of an endurance exercise than a muscle building exercise. If you want to continue building muscle, then you must modify your push-ups to increase the resistance. You can add weight to your back, have a partner press down on your upper back, or you can put your feet in a chair.
Now that you know the kinds of exercises that are best for burning calories and losing fat, you can structure your own fat burning exercise program.