Exercise Secrets to Losing That Top Layer of Belly Fat, Trainer Reveals – Eat This Not That

Did you know that keeping your midsection in shape can actually extend your life? Excess abdominal fat is associated with many risk for the health, including diabetes, heart disease and cancer. Needless to say, it’s in your best interest to get rid of it and maintain healthy habits, including eating a nutritious diet, strength training, and do regular cardio. But for some people, fat in the upper belly may be the very last to leave. But don’t worry, because with hard work and dedication on your side, you’ll take all the steps necessary to lose that top layer of abdominal fat.

If you don’t know the right fitness tricks to add to your regimen, we’ve got you covered. We recommend doing two to three full-body sessions per week and doing your cardio after or between your workouts. When you are consistent with this routine, the fat will melt away. However, if you’re already doing these things, there are a few additional tips and tricks you can incorporate into the game plan to help you out. increase fat loss.

Below are some exercise secrets that have helped my clients along their fat loss journey. Check them out and get ready to shed that top layer of abdominal fat. And then don’t miss The 6 best exercises for strong, toned arms in 2022, according to the trainer.

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When it comes to your workout routine, you’ll need to incorporate more one-arm and one-leg work. Training one side of the body allows you to focus more on the working limb; it also requires more strength and coordination. This forces your body to work harder, which can increase your calorie burn and muscle fiber recruitment. Add single-arm presses, rows, and lunge variations to your workouts and watch that fat melt away.

Related: Get Rid of a Saggy Lower Belly With This Fat-Burning Routine, Trainer Says

man in light green outfit performing weighted jump rope workout
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A great way to keep your heart rate elevated and burn consistent calories during workouts is to incorporate cardio-style moves during your rest period between your main workouts. You will be active all the time and end up burning more fat in the process. The best moves to perform between sets are kettlebell swings, jump rope, and low-intensity cycling on an exercise bike.

Related: This 10-Minute Workout Will Get Rid of Your Belly Overhang, Trainer Says

middle aged woman doing bodyweight squat outdoors while walking
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Increasing the time under tension (TUT) during a set is a great way to make your body work harder. When lowering the weight during an exercise (the eccentric phase), take two to four seconds to do so. This will make the muscles work harder to stabilize and control the weight going down, making the exercise much more effective.

The awesome part about increasing TUT is that you can do it with any movement you want: squats, presses, rows, etc. Pick a few from your exercise toolbox, and reap the benefits!

woman doing lunge exercises to get rid of ankles
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If you really want to put the icing on the cake, end your workouts with a high-intensity finisher. This will increase your excess post-exercise oxygen consumption (EPOC), which will speed up your fat burning after your session.

Here is an example of a finisher you can make. Perform these three movements back to back for 3 to 4 sets:

Bodyweight Squat (x15 reps)

Keeping your chest high and core tight, push your hips back and squat down until your quads are parallel to the floor. Drive through your heels and hips back to standing, flexing your quads and glutes to finish.

Alternating reverse lunge (x8 reps each leg)

Begin this next movement by taking a long step back with one leg. Plant your heel firmly down, then lower yourself until your back knee touches the floor. Push off with your front leg to come up, then repeat with the other side.

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.

Tim Liu, CSCS

Tim Liu, CSCS, is a Los Angeles-based online fitness and nutrition coach Read more

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