{"id":81,"date":"2017-06-16T20:07:16","date_gmt":"2017-06-16T20:07:16","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=81"},"modified":"2018-04-03T18:55:29","modified_gmt":"2018-04-03T18:55:29","slug":"types-of-training-to-melt-away-belly-fat","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/types-of-training-to-melt-away-belly-fat\/","title":{"rendered":"Types of Training To Melt Away Belly Fat"},"content":{"rendered":"<p>Excuses and self-doubt are some of the main obstacles that can get in the way of your weight loss goals. \u201cI don\u2019t have time,\u201d \u201cA gym membership is too expensive,\u201d \u201cI can\u2019t do that!\u201d Be done with the excuses and the self-doubt. There are so many different types of exercises and workouts out there, but which one is best for you and your goals?<\/p>\n<h3>Strength Training<\/h3>\n<p>\u2013 Did you know that weight lifting could burn just as many or more calories than your treadmill or elliptical workout? Muscle definitely is sexy. Strength is sexy. Some women are afraid to lift heavy in fear of \u201cbulking up.\u201d This won&#8217;t happen unless this is your goal is to bulk. Women shouldn\u2019t be afraid to pick up the 10 or 15-pound dumbbells instead of the 5-pound ones. If you are already familiar with weight training and you are interested in getting stronger, try some of these:<\/p>\n<ul>\n<li>Drop Sets: This is a technique where you start heavy and then drop weight and increase repetitions.<\/li>\n<li>Pyramid Set: This technique starts with lighter weights with high repetitions and then ends with heavier weights and low repetitions.<\/li>\n<li>Reverse Pyramid Set: Here you would start with heavier weights and low repetitions and end with lighter weights and high repetitions.<\/li>\n<li>Progressive Superset: With this technique, you would perform two different exercises together starting with lightweight and high repetitions. You will then end with heavy weight and low repetitions.<\/li>\n<\/ul>\n<h3>Tabata Training<\/h3>\n<p>\u2013 Tabata training is also known as 20\/10. This means 20 seconds of all you\u2019ve got followed by 10 seconds of rest. This is also known as a type of HIIT exercise. HIIT stands for High-Intensity Interval Training. Try this Tabata workout: 5 rounds of 20 seconds on and 10 seconds off. <em>Jump Squat, Burpees, Lunge Jumps, Push Ups, Russian Twists.<\/em><\/p>\n<h3>Plyometric Training<\/h3>\n<p>\u2013 Some of you might have heard about Plyometric training, but aren\u2019t 100% sure of what it is. This type of training is also knows as \u201cplyos\u201d and these workouts are used to increase speed and power. So what type of exercises can increase your speed and power? Well why don\u2019t you try out the below and see how that goes:<\/p>\n<ul>\n<li>Box Jumps: Front jumps, lateral jumps<\/li>\n<li>Tuck Jumps<\/li>\n<li>Skater Jumps<\/li>\n<li>Scissor Jumps<\/li>\n<li>Barbell squat jumps<\/li>\n<li>Bosu ball burpees<\/li>\n<\/ul>\n<h3>Circuit Training<\/h3>\n<p>\u2013 Like Tabata, circuit training is another form of high-intensity interval training. A full body circuit can be done in just 30-45 minutes. Try doing the below workout for 3-4 rounds:<\/p>\n<ul>\n<li>50 jumping jacks<\/li>\n<li>40 squats<\/li>\n<li>30 mountain climbers<\/li>\n<li>25 bicycles<\/li>\n<li>20 push ups<\/li>\n<li>15 butt kicks<\/li>\n<li>10 leg lifts<\/li>\n<\/ul>\n<p>Try incorporating some type of high-intensity interval training into your workout regimen two to three times a week. The best thing about high intensity interval training workouts is that they can be done anywhere. You will also burn more fat losing weight and not muscle.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Excuses and self-doubt are some of the main obstacles that can get in the way of your weight loss goals. \u201cI don\u2019t&#8230;<\/p>\n","protected":false},"author":2,"featured_media":99,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"yst_prominent_words":[],"class_list":["post-81","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/04\/Types-of-Training-To-Melt-Away-Belly-Fat.jpg?fit=1000%2C563&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-1j","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/81","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=81"}],"version-history":[{"count":1,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/81\/revisions"}],"predecessor-version":[{"id":100,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/81\/revisions\/100"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/99"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=81"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=81"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=81"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=81"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}