Improve your workout plan to lose belly fat this summer!
Losing weight is already a challenge, but if you are trying to be fit, you would know that losing belly fat is a whole different challenge. The belly area just seems to be one of the most stubborn. There are many reasons why you may want to lose belly fat. Other than the aesthetic reasons, a large midsection can also be linked to heart diseases like heart attack, diabetes, and stroke. This makes it so critical to pay attention to the area.
Before anything else, it is important to understand that you cannot spot-reduce your belly fat. You can achieve this by modifying your diet, so you end up losing body fat and weight. Rather than fixating yourself on belly fat, you must think of it as a holistic approach that involves losing overall fat. Doing so will help you reduce your visceral fat, that stubborn fat stored in your abdominal cavity and known for increasing health risks.
Ultimately, trimming down your midsection will require a good balance of diet and fitness to promote overall health. To help you with your goal, here are some tips for designing a workout plan to lose belly fat.
How to Begin to Lose Belly Fat
As mentioned above, losing belly fat requires more than just working out. It is a holistic process that requires looking at every aspect of your lifestyle. Check out these tips and tricks to develop an effective routine and proper habits to help you stay active and healthy.
Eat at a Caloric Deficit
The basic rule to losing weight is to eat at a caloric deficit diet, which essentially means you burn more calories than you consume. Now, does this mean you have to restrict yourself with your diet heavily? Not necessarily. While you would need to be more mindful of what you eat, this does not automatically mean you have to cut back on all types of food.
Generally, eating more protein and less carbs is recommended if you are trying to lose weight. Protein is essential for building muscle and repairing after your workouts. It also boosts metabolism more effectively than carbs and fats and helps you feel fuller for a longer time. Caloric intake will depend on your body and level of activity, but the overall goal is to reduce your intake without depriving yourself of the essential nutrients.
Eat Healthy Fats
On the topic of losing body fat and weight, there tends to be a misconception that you have to cut out the fats you eat. What many do not realize is there is a distinction between good and bad fats. Naturally, you want to cut down on the latter, but healthy fats are an essential part of your diet. These come from unsaturated fatty acids like olive oil, eggs, fatty fish, avocados, and nuts.
You will still need to eat these fats in moderation since they can be heavy on calories. However, the bottom line is that you should not eliminate fats from your diet since they still offer health benefits.
You likely already know by now that physical activity will be a must to get rid of belly fat. If you want to get serious about your fitness, you can build a workout plan to lose belly fat. However, even without one, you can still incorporate some activity into your daily routine.
Remember that your journey is gradual, so even small steps can make all the difference. Walking is usually a good starting point for those who want to be more active. People tend to push themselves too hard and go for extreme exercises right away, which can cause them to give up more easily. Instead, start small and add in as little as a 10-minute walk to your daily routine. You will be surprised to see how much of a difference this can make.
Circuit and Strength Training
The key to burning belly fat and maintaining the results is to do circuit and strength training. Circuit training involves performing a set of high intensity exercises consecutively and taking a short rest between each circuit. This is particularly effective since the minimal rest times push your muscles to work harder, allowing you to build muscle and burn more calories.
Strength training will also be important in your exercise regimen since you want to replace your body fat with muscle. Many tend to shy away from lifting weights due to the fear that they would bulk up, but strength training does not immediately equate to heavyweights. Depending on your capabilities and goals, you can opt for lighter or moderate strength weights, which will be just as effective in burning calories, building muscle, and boosting metabolism.
Get Enough Sleep
Beyond your diet and fitness, always remember to prioritize the quality of your sleep. Sleep deprivation can increase tendencies to binge on unhealthy food, so you want to make sure to avoid developing such habits. Poor sleeping patterns will also make it more difficult to get the energy you need to work out and get through your day, so give yourself adequate rest time.
Exercises for a Workout Plan to Lose Belly Fat
Not sure how to start building your workout plan to lose belly fat? Losing belly fat requires you to work your whole body, which means you should exercise not only your core but also your other muscle groups.
Here are some effective exercises to include in your routine to help you out.
Crunches are an essential in any workout plan to lose belly fat. They are great for burning stomach fat and working that area in your body, allowing you to develop a stronger core. Lie on a mat with bent knees and your feet on the ground. You can place your hands at the back of your head or cross them on your chest, then lift your upper body while keeping your neck and head relaxed.
Remember: You cannot spot-reduce fat. Thus, while crunches are great for strengthening your core, they should not be the only exercise you do. Mix up your workout plan by adding the other exercises below.
Burpees are the perfect addition to any circuit or warm-up, sure to get your heart rate up. Start by standing with your feet shoulder-width apart, then slowly lower your body into a squat position. Next, place your hands in front of your feet, then jump into a plank position.
For more advanced variations, lower yourself into a push-up. Jump your feet back so that they are positioned right outside your hands, then lift your hands up and jump up explosively. Overall, burpees are a great high intensity exercise that will work multiple parts of your body.
3. Squat Curls
This compound exercise works your upper body and lower body at the same time. Holding your dumbbells and with feet shoulder-width apart, bend down into a squat position. Keep your weight on your heels and bring your chest out. As you move back into a standing position, curl your arms into your shoulders to do a bicep curl.
4. Walking or Running
Depending on your activity level or preference, walking and running are both welcome additions to any workout plan. Taking a brisk walk for 30 minutes can do wonders for your metabolism and endurance. On the other hand, running, whether outside or on a treadmill, can elevate your heart rate and burn massive amounts of calories.
You can also combine the two to do a HIIT style workout, where you push yourself and run at high speed for 30 seconds, then walk or take a break for the remaining 30 seconds.
5. Mountain Climbers
Another classic exercise that works your core and other muscles is mountain climbers. Start in a plank position, with your palms facing down and core engaged. Bring your right knee towards your chest then return it to the plank. Do the same on your left side.
As you get stronger, you can explore more mountain climber variations. For example, you can bring your knee to the opposite chest side or bring it to the same side before swinging it to the other side.
6. Squat Jumps
If you plan to do some HIIT, make sure to include squat jumps in your circuits. This explosive plyometric movement will work your lower body and give you the cardio kick you need to burn calories. Stand with your feet hip-width apart, then lower down into a squat position. Press down and jump as high as you can. As you land, bend your knees until you return into a squat.
Visit Our Fitness Center Today
Our fitness center in Palm Harbor and fitness center in Trinity are here to help you achieve your health and fitness goals. Whether you need the guidance of our personal trainers to develop a workout plan to lose belly fat or prefer to do your workouts on your own, our facility is sure to provide you with the perfect environment for that. Contact Fitness 360 today at 727-797-5100 to learn more about our memberships.