Belly fat is a nuisance that most overweight people struggle with. Having lots of fat around your abdominals is quite a concerning matter as it not only affects your mental health but your physical well-being as well.
Getting rid of an inflated belly is not an easy as it requires for you to concoct the perfect cocktail comprising of hard work, commitment, and patience. Although the process is slow, it is rewarding when you finally get into the shape of your life. Before we get into the specifics of getting rid of belly fat, it is important to know what kind of fats we are dealing with.
TYPES OF FAT
Our body consists of two types of fats; subcutaneous and visceral fat. The subcutaneous fat is visible to the naked eye and can be felt from the surface of your skin. The subcutaneous fat cells reside just underneath the layer of the skin by providing a protective layer over your organs to protect them from injury on impact.
Although the subcutaneous layer (usually harmless) of fat performs vital functions for the body, too much of it has serious implications on your health. Cardiac issues, diabetes, and kidney diseases are common problems seen in people with high amounts of subcutaneous fat.
On the other hand, the visceral fat is arguably the worse of the two. This layer of fat hides from plain sight and exists inside your organs, making it hard for you to detect. Visceral fat is one of the main causes of diseases such as cardiac failure, insulin resistance, hypertension and inflammation of the organs.
Both of the kinds of fats are caused by genetics, lifestyle choices, and overeating. However, there are certain steps you can take to improve your physical health.
EXERCISES TO GET RID OF BELLY FAT
Adjusting to the gym life can be especially hard for a new-comer. Overweight people are often discouraged from pursuing the gym life once they don't see their efforts bearing fruit. Confusion and miscalculation of the result normally result in complexities at the gym, resulting in inconclusive results.
The best way to lose belly fat in the gym is to burn as many calories by engaging your abdominal muscles as much as you can. This can be done via strength training, HIIT and cardio. The perfect blend of these three exercises ends up providing you with your desired results.
Exercises such as the Seated Russian Twist are a great exercise that results in extraordinary results. It not only strengthens your core but also burns the fat around your glutes. Another one of the exercises you can do is Bicycle Crunches.
An extremely popular routine amongst professional athletes, this exercise will burn fat and transform your abdominals at an alarming rate. Crunches are also one of the most popular and conventional ab exercises that have produced fantastic results.
This can be done with or without weights according to your convenience. With the proper form and reps, crunches will enable the muscles in your abdominals and burn fat quickly and efficiently.
When adapting to gym life, you must introduce your body to different types of workouts. To lose belly fat, it is important to include a HIIT workout once every three days in your gym routine. This workout will force your heart to beat faster and burn fat in the process.
Exercises in HIIT are done in short bursts with a lot of energy. Jumping jacks, burpees, mountain climbers are all exercises that target the muscles in your core and are essential in helping you get rid of the belly fat.
Lastly, cardio is a crucial element of the gym life that seems boring to some people but provides results efficiently. Light jogging after a strength training workout burns fat inside your body and will give you your desired results.
What Changes Can I Make To My Lifestyle To Lose Belly Fat
Many people resort to an unhealthy lifestyle of drinking, eating junk food and not taking enough fluids throughout the day. Transitioning to a healthy lifestyle does not necessarily mean one let go of all the 'bad' habits from before, rather everything in moderation.
Losing fat around your belly requires you to give up on sugary foods and drinks as they get stored into fats quickly. Substituting sugary drinks with fresh fruit juices is the perfect solution as it provides you with the right amounts of nutrients while also keeping your sweet tooth intact.
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An increase in the consumption of foods high in protein is extremely important. They aid in muscle building and boost your metabolism, which causes your body to burn calories easier. Fats are important for the human body, but taking the wrong mix of fats in high quantities results in fats getting stored around your body.
Taking enough fluids like water is important as they rid your body of all the toxins that cause damage to your body. They also aid in boosting your metabolism and keeps your body refreshed and hydrated.
Lastly, a good amount of sleep is necessary. Your body needs to recharge and reenergize after a day in the gym. Getting at least eight hours of sleep daily with brief naps throughout the day is scientifically proven to improve your physical health as well.