Are you ready to burn gut fat? If you’re dealing with excess big belly you want to reduce, you are not alone. Acting as soon as possible is the smart choice, given abdominal fat may put you at increased risk of developing health problems such as diabetes, heart disease and liver problems. So it’s time to follow a few key principles: eat with a calorie deficit, do strength training at least two to three times a week, and respect your daily step goal. These healthy habits can help you burn gut fat and reach your fat loss goals.
However, if you already incorporate these must-haves into your routine, there are additional tips you can follow to make your fat loss journey super effective. Read on to find out more about them, and then don’t miss out. The 6 best exercises for strong, toned arms in 2022, according to the trainer.
Explosive movements will warm you up and prepare you to take on your strength training program. Plus, they improve insulin sensitivity and help you recruit more muscle fibers.
We recommend adding a few plyometric style exercises to your workout as your body will burn more calories. With these moves, focusing on form is paramount, while landing correctly and exerting as much power with each rep. Add the following to your next sweat session:
Jump Squats (x10 reps)
Begin your Jump Squats by placing your legs about hip-width apart. Keep your core tight and throw your arms and hips at the same time. Swing your arms forward and jump as high as possible. Land softly in a half squat before jumping again.
Bench Plyo Pushup (x8-10 reps)
For this move, start by standing a few steps away from a bench. Lower yourself so that your hands are resting on the bench and your body forms a straight line from head to toe. Lower your body toward the bench, bending your elbows so your chest touches the pad (like a push-up). Then, explode to a standing position as hard as you can – your hands should come off the bench. Land softly with your hands on the bench, then perform another repetition.
An underrated exercise for those focused on fat loss is heavy lifting. Holding heavy weights forces your body to burn extra calories and use more muscle fiber. This type of movement can be performed for several sets.
Kick things off with a simple Farmer’s Carry: Grab a heavy pair of dumbbells (or kettlebells) and choose a distance (50-100 yards) or time (1-2 minutes). Walk down and back while keeping your chest high and your core tight. Place the weight back down after reaching your goal, rest for 1-2 minutes and repeat.
A great way to increase your excess oxygen consumption after exercise (COPD) – the extra calories burned after exercise – is to include a finisher at the end of your workouts. Finishes should be more intense and increase your heart rate.
Here is an example of a finisher you can perform with a giant medicine ball:
Chest pass (x10 reps)
Hold a giant medicine ball close to your chest and approach a wall. Keeping your chest high and core tight, pass the ball hard against the wall. Catch him as he bounces back before performing another rep.
Slams (x10 reps)
With your feet shoulder-width apart, grab a giant medicine ball. Raise it above your head, then slam the weight onto the floor, flexing your abs hard when you’re done. Squat down with your back straight to take it back before performing another repetition.
Medicine Ball Mountain Climber (x10 reps each side)
Begin this exercise by placing your hands on a medicine ball or weighted exercise ball and getting into a push-up position. Keeping your chest high and core tight, bring one knee toward the ball and flex your abs. Bring the knee back, then alternate with the other. As you perform this move, keep your hips high, your back straight, and have tension in your stomach the entire time.
Although spot reduction is difficult for most people to achieve, it box work, as long as you have the right drills on deck. In order to release fatty acids from a certain part of the body, you need to increase blood flow there. The abdominals get little blood flow compared to other parts of the body such as your arms and legs. So what you want to do is perform a sprint on a cardio machine to get your heart rate, then immediately follow it up with an ab exercise, both for 45-60 seconds each, for 4-5 sets. Here is an example :
Air Bike Sprints (x45-60 seconds)
Hop on an air bike in your gym and grab the handles. Start sprinting as hard as you can, pushing and pulling with the handles while crossing the legs at the same time.
V-Ups (x45-60 seconds)
Begin V-Ups by lying flat on your back with your arms above your head and your feet fully extended. Press your lower back against the floor and begin the movement by raising your legs and extending your hands towards your feet. Crunch hard at the top, then lower yourself under control to the starting position.
In contrast to these higher intensity exercises, you can conclude your workout with a inclined step on a treadmill. It’s easier on the joints and on your recovery, and you can do it at the end of every workout. Set the incline to 5-15 degrees and go at a brisk pace for 10-15 minutes.