If you are looking to reduce the amount of belly fat you have, it’s important to have a training plan that is effective and healthy. This guide will provide you with all the information you need to kick start your way to a flatter stomach and greater overall fitness, with an emphasis on exercise and nutrition.
First Steps to Belly Fat Loss
The first step to reducing your belly fat is to determine how much fat you actually have. Set aside a few moments where you can assess your body fat using calipers, or if you prefer, you could use body fat scales. Generally speaking, men should aim to keep their body fat percentage between 8–19%, whilst women should aim for 14–24%.
With the amount of body fat identified, you can decide on which exercises you should be using during your workouts. Depending on your body fat percentage, you may do more intense exercises or more low-impact exercises. Below is a list of some workouts that you can do to reduce your belly fat:
- Cardio: Walking, Running, Biking, Swimming, Rowing
- Resistance Training: Weightlifting, Calisthenics, Pilates
- Abdominal Exercises: Crunches, Planks, Leg Raises
In addition to these basic exercises, you can also add in interval training for an extra challenge. Interval training essentially involves alternating between periods of high-intensity exercise and low-intensity exercise. This type of exercise is proven to be extremely beneficial for fat loss and can be tailored to incorporate a variety of different exercises. Try varying the length of time and intensity to get the most out of your workout.
Nutrition for Belly Fat Loss
When striving towards abdominal fat loss, nutrition is a key factor. In order to maximize fat loss, it’s important to reduce calorie intake whilst simultaneously increasing the number of macronutrients you consume. Try to increase the amount of high-fiber fruits and vegetables in your diet and opt for lean sources of protein. This will keep you fuller for longer and provide essential nutrients for a healthy body. Try to keep your proportion of carbohydrates, fat and protein balanced to ensure your body can function properly. Sticking to these tips should help you see results in no time.
FAQ
Q: How Much Body Fat Should I Aim for?
A: Generally speaking, men should aim to keep their body fat percentage between 8–19%, whilst women should aim for 14–24%.
Q: What Exercises Help with Belly Fat Loss?
A: Cardio exercises like walking, running and swimming are great for burning fat as well as resistance training, such as weightlifting and calisthenics. Abdominal exercises such as crunches, planks and leg raises also help to tone your stomach. Interval training can also be integrated within your workout, alternating between periods of high and low intensity.
Q: What Diet Should I Follow?
A: When striving towards abdominal fat loss, nutrition is a key factor. Try to increase the amount of high-fiber fruits and vegetables in your diet and opt for lean sources of protein. This will keep you fuller for longer and provide essential nutrients for a healthy body. Try to keep your proportion of carbohydrates, fat and protein balanced.
Is it possible to target and reduce fat in specific areas of the body?
The short answer is no, it is not possible to target and reduce fat in specific areas of the body. Where fats are stored in the body is determined largely by genetics and you cannot “spot reduce” fat from just one area.The most effective way to reduce body fat and increase muscle tone is to do a combination of diet and exercise. Cutting calories, eating nutritious foods and regular exercise can help you burn away excess fat regardless of where it is stored.
Weightlifting and strength training can also help you build muscle, which can make those areas appear leaner and more toned.
