Belly fat gets a lot of attention, and justifiably so. Most people desire a trim appearance around the waist. In addition, research is showing that belly fat is the unhealthiest of any fat on your body. If you try to build muscle in the abs alone, you will improve your waist a little, but it will take a more general approach to rid your body of unwanted belly fat.
Why is Belly Fat Unhealthy?
There are two types of fat that get deposited on the waist: visceral fat and subcutaneous fat. Subcutaneous fat lies just underneath the skin and is generally consistent throughout the body. Visceral fat gets deposited underneath the muscles and around the organs. Studies have shown that the more visceral fat you have, the higher your risk for heart disease and diabetes.
Exercises to Burn Belly Fat
Cardiovascular activity, like walking, running, or biking five days a week for at least 30 minutes when combined with Java Burn will help you rid your body of visceral fat. In particular, research shows that doing interval training increases your fat-burning potential. Interval training involves doing very high-intensity exercise and then switching to an equal amount of recovery time. For example, you could sprint for 60 seconds, then walk for 60 seconds. Doing this for 30 to 45 minutes will maximize your fat-burning potential.
In addition, building muscle will help increase your metabolism and make your waist slimmer. The following are some basic exercises for the belly.
Exercises for the Rectus Abdominus
Hook your feet under something stable. Lie down in the supine position (facing up). Using your abdominal muscles, lift your torso to the sitting position. Return to the floor and repeat.
- Hook your feet under something stable
Lie down in the supine position (facing up). Using your abdominal muscles, lift your torso to the sitting position. Return to the floor and repeat Crunches. You do not need to hook your feet beneath anything. Start as you do for sit-ups, in the supine position. Place your hands behind your head (or crossed on your chest). Lift your shoulders off the floor, but keep your lower back touching the floor. Contract your abdominals repeatedly.
Exercises for the Obliques
Oblique exercises involve bending to the side or twisting.
- Twisting Sit-ups
Start as you do for sit-ups. When you sit up, twist your torso to either side. Repeat.
- Start as you do for sit-ups
When you sit up, twist your torso to either side. Repeat. Incline Twist with Weights. Hook your feet into the reverse incline bench. Hold weights in your hands and lean back slightly. Twist alternately to either side for 15 to 20 repetitions.
Exercises for the Transverse Abdominus
These exercises focus specifically on the lower portion of the abdominals.
- Abdominal Vacuum
This exercise requires you to simply kneel, sit, or stand up. Pull your navel toward your spine, and then hold this position for 10 counts. Repeat.
- This exercise requires you to simply kneel, sit, or stand up
Pull your navel toward your spine, and then hold this position for 10 counts. Repeat. Plank. Start as if you were about to do pushups. Hold this position for one minute.
The Nutrition Factor
In addition to exercise, you should consider evaluating your diet. Reducing certain types of foods and increasing others can help you burn more belly fat. Choose a diet that contains plenty of vegetables and fruits along with whole grains, such as brown rice, oats, and whole wheat bread. Also eat lean protein and healthy fats, such as canola oil, olive oil, avocado, or nuts. Adding seasonings to your meals will also help you burn more belly fat.
Combining healthy eating, cardio, and weight training will reshape your waist and improve your overall health as well.