Remember, exercise is just one of the three variables you control to lose belly fat, diet being the most important, but exercise DOES have some important effects that dieting and supplementation only just cannot replicate.
That’s because when you use specific exercises to lose belly fat, you can influence and manipulate a) your body’s metabolism and b) your body’s hormone levels. By being able to control your body chemistry, it’s going to work wonder to help you shrink your waistline.
An Intro About Using Exercises To Lose Belly Fat
First of all, I recommend you watch this video. Now, he keeps on talking about his ‘program’, you can ignore that, I want you to listen to what he has to say about using exercise to lose belly fat. He seems to talk about guys more than girls, but this definitely applies to both. Pay particular attention at 1 min 43 seconds.
The WRONG exercises to lose belly fat
The number one mistake I see is that people do too much CARDIO. There are 3 problems with cardio:
- There’s no afterburn effect. You leave the gym and your metabolism stops burning.
- The more cardio you do, the more efficient you become at it
- The more cardio you do, the more muscle you lose. And what is muscle responsible for? Muscle ramps up your metabolism. With more muscle, you burn more calories just sitting there than somebody with less muscle.
The RIGHT exercises to lose belly fat
1. High intensity resistance training.
Most people focus on strength – getting stronger and stronger. That’s fantastic. But they neglect the other elements. It neglects speed, conditioning force. You need to create that metabolic demand, exhaust your muscles, and stimulate that hormonal response.
2. Interval training
Going hard for a minute, then easy for a minute, then hard, for 20 minutes is more effective than doing an hour of medium intensity.
3. Hard Tempo Training
Remember, the greater amount of calories you can burn, the more fat you are going to lose. A pound of fat contains 3500 calories, so it comes down to a math problem. Don’t underestimate the value of a hard 30 minute or 40 minute run. Ideally on an incline. Just don’t walk on the treadmill barely breaking a sweat for an hour.
4. Crunches help you lose belly fat
Only joking! You don’t need to do crunches as one of your exercises to lose belly fat. The reason being that you cannot isolate fat-loss in your abdomen. Your body is not selective about where it takes its fat cells from in order to metabolize. You’ve just got to work on the assumption that a certain percentage of these fat cells will be from your belly.
5. Squatting is the best exercise to burn belly fat
The reason squats are so good is that it uses the largest proportion of your entire body’s muscle fibers in a single exercise. This is good because it initiates a hormonal response, because your body is being stressed so much (in a good way). It causes your body to release growth hormone and testosterone, and these two hormones are the strongest fat-burning hormones in the body. Girls – don’t worry, this testosterone isn’t going to make you look butch and muscly like those freaky female bodybuilders. Squats are one of the best exercises to lose belly fat because it releases fat-burning hormones as well as elevate your metabolism for up to 3 DAYS after you’ve finished your workout.
6. Do burpees for a high intensity full-body cardio session
We’re not big fans of long, medium intensity cardio. It makes you lose too much muscle. But a cardio workout based on burpees is fantastic. Just like with squats, they are full-body exercise which initiates a hormonal response in your body. And they also work all the small core muscles inside your abdomen which help hold your belly in and hence take inches off your waist.
7. Even upper body exercises help you lose belly fat
Training parts of the body that do not use your abs at all are more effective at burning belly than trying to do crunch after crunch. Doing bench press, pullups, bent over rows, are all exercises that help lose belly fat faster than crunches or leg-raises. Remember it’s all about jacking up your metabolism and releasing those fat burning hormones. It’s not about exercising the area of your body where you want to lose fat (in this case your abs). This is one of the biggest lessons I teach my clients, because all those infomercials on the TV and all the bad advice in magazines means there are a lot of myths about which exercises help you lose belly fat.
Ultimately, the best exercises to lose belly fat are the ones that get your body working the hardest.