Gym Exercises that Help You Lose Belly Fat

by Simon Hopes Author

Are you eating clean and sticking to a disciplined workout but still struggling with belly fat? What you need is a total overhaul of how you approach exercise and diet.

Allowing your waistline to expand exposes to various health risks including insulin resistance, heart disease, and Type 2 diabetes. Fortunately, there are plenty of belly-fat-shedding workouts you can do anywhere and anytime.

The Risks Associated with Belly Fat

Belly fat is not only unattractive, but it can also harm your health. Unlike the fat around the arms and most other body parts, stomach fat is mostly visceral. Most of it lies around internal organs and can secrete hormones and a host of other chemicals that can affect your health.

Based on recent research, visceral belly fat contributes to issues such as heart disease as well as obesity-related complications. In addition, it may reduce the production of the chemical Adiponectin in your body. This protein is responsible for regulating the metabolism of lipids in your body.

Belly fat is often an issue for most people. They can shed it fast enough, even with regular exercise. If you are looking for a faster and easier way to shed body fat, HGH works wonders. If you do not know how to get HGH, do a search online, you will find several hits.

Alternatively, speak to your doctor, and inquire about how to get HGH. Once you know how to get HGH, you can self-inject, or have some else do it for you. Within a few weeks, you will notice changes such as a lean body and flat stomach.

However, if you opt to stick to workouts, here are a few gym workouts for Belly Fat.

Include HIIT in your regular Workout

High-intensity interval training, or HIIT, is not just a fading fad. Actually, it is among the best workouts when you want to get rid of stomach fat. Research has shown that when you combine HIIT with other workouts, it can help you reduce belly fat by a large percentage compared to gym workout alone.

This workout technique consumes less time and is very effective compared to activities like steady state cardio. An average session will last about 20 minutes. A recent analysis has found that HIIT is much more effective than cycling or running in terms of overall belly fat loss.

HIIT puts works your body much that normal training. The result is an increase in the body’s metabolic rate and fat loss after a few sessions.

Sprint Intervals

If you are still considering more workout options, sprint intervals are also effective. Based on a study done in 2017, this workout causes loss of visceral, intrahepatic and subcutaneous fat. Intrahepatic fat is responsible for non-alcoholic liver disorder.

When compared to activities such as jogging, sprint intervals works most of your body muscles. In addition, it is highly intense and very demanding, which cause you to use a lot more oxygen that you can take. The same is true for HIIT. The result is an increased metabolic rate, which burns a lot of belly fat.

Start by sprinting for a few minutes, preferably five, and then slowly begin to sprint for longer, say 20 minutes. This activity is as effective as moderate intensity workouts; however, you do not spend too much time working out. In addition, you do not need to be a gym member to get it done.

Ab Exercise

Most gym goers rely on sit-ups, crunches and ab rollouts. These activities have a place of their own in fitness programs. They help to build core strength, improve body conditioning and tone up the mid-section. Nevertheless, this should not be misunderstood to mean they would be effective in helping you shed stomach fat.

To make abs stand out, eliminate that layer of fat around them. But, because spot reduction is almost impossible, rollouts and crunches will not work. Sit-ups strain your back and can cause injuries or pain.

Increase your metabolism by building muscles

Raising your metabolism is the easiest way to keep a lean body and keep body fat away. The best way to raise the body’s metabolism is to build some muscles. To do this, you need strength training. Try weight lifting to promote maximum muscle development and burn all that extra fat.

Weight training can raise the body’s metabolism by up to 10 calories each minute. Nevertheless, this depends on the body muscles you work. Exercises like squats, push-ups, and deadlifts work almost all your muscles, which is why they are efficient at burning body fat.

Final Take

If you want to burn belly fat, try workout routines that work the whole body such as HIIT and strength training. Circuit exercises are also effective, particularly if you incorporate compound movement and heavy weight lifting. Amalgamate different activities because it keeps the body from getting used to a particular routine.

https://www.minervamedica.it/en/journals/sports-med-physical-fitness/article.php?cod=R40Y2016N04A0483

https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it

https://link.springer.com/article/10.1007%2Fs40279-017-0807-y

https://www.journal-of-hepatology.eu/article/S0168-8278(17)31224-2/abstract