Belly fat is more than a nuisance that makes your clothes feel tight.
It’s seriously harmful.
One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
INSIDE PRESS INDIA will give you best ways to lose belly fat in just 5 weeks.
First there are some best exercises which you should follow…
This exercise works your core, as well as your chest, shoulders, lats, triceps and quads, explains Michaels. Since burpees involve explosive plyometric movement, they’ll get your heart pumping too.
How to do burpees: Stand with your feet shoulder-distance apart and send your hips back as you lower your body toward the ground in a low squat. Then, place your hands right outside of your feet and hop your feet back, allowing your chest to touch the floor. Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. With your weight in your heels, jump explosively into the air with your arms overhead.
2 Mountain Climbers
How to do mountain climbers: Get into a high-plank position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in toward your spine. Drive your right knee toward your chest and then bring it back to plank. Then, drive your left knee toward your chest and bring it back. Continue to alternate sides.
3 Turkish Get up
How to do a Turkish get-up: Holding one kettlebell by the handle with both hands, lie on your side in a fetal position. Roll onto your back and press the kettlebell up toward the ceiling with both hands until the weight is stable on one loaded side. Release your free arm and free leg to a 45-degree angle with your palm facing down. Slide the heel of the loaded side closer to your butt to firmly grip the floor.
Pushing through the foot on the floor, punch the kettlebell up with the loaded arm and roll onto your free forearm. Don’t shrug your shoulder toward your ear with the supporting side. Be sure to keep your chest wide open. Straighten the elbow on the ground and lift yourself up to a seated position. Weave your front leg through to the back. To protect your knees, your shin on the back leg should be perpendicular to your shin on the front leg.
Perfectly align your arms: wrist over elbow, shoulder over elbow over wrist. Raise your torso to make your upper body erect. Swivel your back knee so that your back shin is parallel with your front shin. Get a grip on the floor with your back toes, then take a deep breath, and stand up.
4 Medicine ball burpees
Phelps suggests adding a medicine ball to your burpee to increase the intensity of the exercise and boost your metabolism — all while building a sleek set of six-pack abs.
How to do medicine ball burpees: Standing with your feet shoulder-distance apart, hold a medicine ball with both hands. Extend the ball up overhead, then slam the ball down on the ground as hard as you can, hinging over and sitting your butt back as you slam. As you hinge over, bend your knees. Place your hands on the ground outside of your feet and jump back into a high-plank position. Keep your body in a straight line. Then, jump your feet back towards the outsides of your hands so that you are squatting. Pick up the ball and press it overhead, extending your body and standing tall.
The sprawl is basically a burpee on steroids — a full body exercise that works as many muscles as possible and burns calories while shaping and toning upper- and lower-body, especially your abs. “It takes the traditional burpee to the next level by having you touch your chest to the ground, then push-up to plank as you continue the move,” explains Braganza.
How to do a sprawl: Standing with your feet shoulder-distance apart, squat down and place your hands on the ground. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat. Stand back up. That’s one rep. “If you want to burn even more calories, add a jump between each sprawl,” Braganza adds
6 BOSU BALL PLANKS
You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it’s still important to work those abs even as you’re trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness. His favorite move to do that? Holding plank on a BOSU ball.
It’s more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance, says Sanford. “When your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated,” he says. Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat.
How to do BOSU ball planks: Flip a BOSU ball on its rubber side and hold onto the edges of the flat surface with both hands, about shoulder-distance apart. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger.
While the old thinking was that steady-state cardio sessions were best for burning fat, we now know that short and intense bursts of fast-paced cardio is much more effective. Hope Pedraza, an ACSM personal trainer and the creator of inBalance, a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work different muscle groups.
Try this HIIT workout: After a 10-minute warm-up, spend 30 seconds doing as many reps as possible of squats, push-ups, kettlebell swings, or single-arm rows. Then, rest for 30 seconds and do a different exercise for another 30 seconds. Continue for 10 rounds. Choose any of your favorite exercises — just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others.
Above are the best ever exercises for your belly fat.
Now there are some more tips for you guys,,,follow them and see the magic
Eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food
- flax seeds
- shirataki noodles
- Brussels sprouts
SUMMARY Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet
Avoid foods that contain trans fats
Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether you’re trying to lose weight, limiting your intake of trans fat is a good idea.
Eat a high protein diet
High protein foods, such as fish, lean meat, and beans, are ideal if you’re trying to shed some extra pounds around your waist.
Reduce your stress levels
Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.
Do aerobic exercise (cardio)
Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective at slimming your waistline.
Cut back on carbs — especially refined carbs
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables
Drink green tea
Regularly drinking green tea has been linked to weight loss, though it’s probably not as effective on its own and best combined with exercise.
Some more tips
- Drink at least two liters of water or green tea a day;
- Eat a different salad every day and a piece of meat, fish or chicken that fits in the palm of your hand;
- Eat two pieces of fruit a day, preferably low-sugar fruit such as berries, kiwi or orange;
- Eat two yogurts with probiotics every day day as this will encourage your body’s bowel movements, and thus reduce abdominal bloating
- Eat less salt, and use more herbs for seasoning (e.g. or lemon juice for salads)
- Drink one cup of boldo tea half an hour before lunch and dinner. Boldo reduces gas, and decreases bloating.
- Jumping rope is considered to be a complete exercise because it stimulates the muscles and improves the cardiovascular and respiratory systems. This will boost metabolism to promote calorie and fat burning. Overall, jumping rope has lots of different health benefits.
- Running is an aerobic activity that is very efficient for weight loss and belly fat burning. It activates several muscles at once, and it requires muscle resistance while improving your physical stamina and cardiorespiratory endurance. All of this helps to boost your metabolism, which will activate fat burning.
- One way to speed-up weight loss and belly fat burning is to do interval training, which should be done at a high intensity. This consists of alternating between periods of effort and rest to further increase metabolism. Rest can be active or passive. It’s important that this type of training is supervised by a personal trainer to avoid injury and to ensure that the activity is being carried out at a high intensity.
- Comment your suggestions or queries.
- Take Care.
Follow us on FACEBOOK- https://www.facebook.com/Inside-Press-India-107026551918767