One of the major weight loss problem areas is the belly. So, it’s important to learn how to target belly fat, and then follow through on a workout and diet regimen that will succeed. To lose belly fat fast, you need to focus on lowering your overall body fat percentage, and a balanced diet and good workout routine that you can squeeze into your everyday schedule can help. Here are some training methods to help you lose weight and achieve your goal body!
How to Target Belly Fat: Fast and Effective Workouts
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Along with a low-carb diet, strength training is one of the best ways to lose weight and body fat.
The general fear some people have about weight training when trying to lose weight is the misconception that they, particularly women, will look too ‘muscley’ if they weight train. In reality, it’s not an issue of men’s health or women’s health.
There are different ways to weight train and women who don’t want to gain a lot of definition must simply get in the practice of doing low weight, high rep training. Strength building is simply necessary for maximum weight loss progress. Gaining muscle tone is just a bonus.
Strength training and your diet shall be adjusted to fit your needs and goals. Besides, targeting body fat through strength training is more than just about getting rid of stubborn belly fat.
Losing weight isn’t just about getting rid of love handles. Losing stomach fat is also about building your stamina and maintaining a strong core. Go beyond crunches and try some of these exercises to maximize losing belly fat:
- Drop Sets: When doing drop sets for fat burning, you start heavy and then drop weight and increase repetitions.
- Pyramid Set: The pyramid set technique for fat loss starts with lighter weights with high repetitions and ends with heavier weights and low repetitions.
- Reverse Pyramid Set: To reduce belly fat with the reverse pyramid set, you start with heavier weights and low repetitions and end with lighter weights and high repetitions
- Progressive Superset: In this technique, you burn belly fat by performing two different exercises together starting with lightweight and high repetitions. You will then end with heavy weight and low repetitions.
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Tabata training is also known as 20/10. Why? Because to burn fat, it requires you to exert all effort and energy into 20 seconds of exercise followed by 10 seconds of complete rest.
This type of training is also known as HIIT or high-intensity interval training. Again, these exercises work best with a good diet.
If building stamina under intense time pressure is your thing, try this Tabata workout: Do Jump Squats, Burpees, Lunge Jumps, Push Ups, and Russian Twists for 20 seconds followed by 10 seconds of rest. Repeat for five rounds.
As opposed to stamina-building which Tabata and strength training build, plyometric training increases speed and power.
Although we are concerned with how to target belly fat and lose weight, and plyometrics will help with that, this work out can improve the overall condition of our body.
Plyometric training is good for targeting body fat, building leaner physiques, and improving agility. So, what type of exercises can increase speed, power, and fat loss? Here are a few you can try:
- Box Jumps: Front jumps, lateral jumps
- Tuck Jumps
- Skater Jumps
- Scissor Jumps
- Barbell squat jumps
- Bosu ball burpees
Like Tabata, circuit training is another form of high-intensity interval training. To lose fat, a full body circuit can be done in just 30 to 45 minutes. Try doing the workout below for 3 to 4 rounds to burn fat:
- 50 jumping jacks
- 40 squats
- 30 mountain climbers
- 25 bicycles
- 20 push ups
- 15 butt kicks
- 10 leg lifts
As you adapt and progress in your fat-loss journey, incorporate some type of high-intensity interval training into your workout routine two to three times every week.
The best thing about high-intensity interval training workouts is they can be done virtually anywhere. So, no excuses! You’ve got this!
Here are more workouts to target the belly fat and get those perfect 6-pack abs too:
There’s no such thing as a flat belly overnight! Those abs come with hard work. These different types of training, of course, go hand-in-hand with a diet that can reduce belly fat.
Remember: training and workout can only do so much. That flat belly you dream of is best achieved with an overall disciplined and responsible lifestyle.
Do you have any tips on how to target belly fat? Let us know in the comments section below!
I'm in my early 40's and there are some workouts I can't do that put a lot of stress on my knees. Squats and lunges are my favorite but can not do them like I use to anymore. Is there anything I can do that is not stress on the joints? any modify exercise? How about yoga?