The fat around your middle is a matter of concern these days, especially if you have a little more than an inch to pinch. Not only can belly fat be something that can influence how you feel about yourself, but it is also very problematic for your health. Conditions like type 2 diabetes, hypertension, heart disease, and asthma can all be made worse or brought on by being overweight and having an excess of belly fat. So what is the best kind of exercise to lose belly fat for men? Here are the things that you can do to make a difference!
Table of Contents
Brisk Walking to Burn Calories
If your belly fat is a concern, then you should aim to walk for at least thirty minutes a day. If you do this, walking briskly, then you can burn up to three-hundred calories (depending on how much you weigh in the first place). If you want to get rid of belly fat, which many men do get more than other parts of the body, then burning calories needs to be where you start. Brisk walking not only does that, but it can also help reduce the sugar fat stored in your belly. So whether you are at home or work, brisk walking is simple to do and helps you burn calories quickly each day.
What is classed as brisk walking? In short, if you are walking one-hundred steps per minute, then it will be considered to be brisk walking. Of course, if you are fit and able to, you could run or jog rather than walk. However, brisk walking is something that people of all fitness levels will do and still see a benefit. You don’t want to start running or jogging and then give up after a week as you don’t enjoy it. So think about what is going to work best for you, then and then go from there.
Skipping to Keep Your Belly Trim
There is a reason why boxers are known for skipping in their training before a fight; it is an perfect way to reduce belly fat. Not only does it help to keep you fit and make sure that your heart and lungs are doing their thing, but as it is a high-intensity cardio exercise, it can burn more calories in the same amount of time compared to running (approximately 25% more). Boxers will use this as a way to train to get their heart rate pumping, but also to burn calories. For a sport where their weight is measured, they have to be under a certain weight at all times, which is what can help you on your quest to reduce belly fat.
The best length of time to skip is to start with twenty minutes of skipping to reduce belly fat. For skipping for this length of time, you will burn around four-hundred calories, which is an incredible calorie deficit to have. When you have a calorie deficit, you will start to lose weight. If your excess weight is on your belly, then that is where it will start to disappear.
Pull-Ups For Fat-Burning
One of the gold standards normally used for improving your strength in your arms and your back is pull-ups. They take a lot of strength and power from your upper body, and because of nature, will push your core and your lower body to do even more than you think. When you do pull-ups, you will start to build muscle. Not only that, but you will start to push your metabolism into the fat-burning area. When you have more muscle, the more calories you will burn just standing still. If you are looking to lose belly fat for aesthetic reasons, then pull-ups will help build muscle, and these are a key exercise for building a great physique, especially your upper body and shoulders.
It is important to remember that if you are new to exercise or new to pull-ups, that pulling up the whole of your weight can be tricky. Make sure that you get advice and help from a trainer, or you could watch this tutorial to help:
Although cardio is great for your fitness levels and burning calories, you can’t forget about having some weight or resistance training in there when you’re thinking about burning belly fat.
Burpees: Love Them or Hate Them, They’re a Must!
If you aim to lose your belly fat, then one of the things you need to do is work a whole range of muscles, as many as possible. The burpee exercise is a move that can do just that, as it uses your whole body. It starts with an explosive exercise, which means that you move from a push-up or plank position to a jumping position, and then back into the push-up/ plank position. You use muscles in your core, to arms, shoulders, legs, and feet!
A study from the US College of Sports Medicine around this found that doing ten fast-paced burpees is equivalent or just as effective as making an all-out sprint for thirty seconds. Using burpees and making sure that you put in a lot of effort into them can help you burn belly fat in a much quicker time than before. No excuses for being short on time! They can also be done at home, in a gym, or even outdoors, so they are a good choice accessible for the majority of people.
How to perform a burpee:
- Start by standing with your feet shoulder-width apart.
- Start to lower your body until your palms are on the floor, also shoulder-width apart.
- Move your legs backward to put yourself in a push-up or plank position. Do a push-up, and then come back to the plank position, pull yourself up, and perform a jump. That is one full rep completed.
Kettlebell Swings – the calorie torcher!
Performing a kettlebell swing is one of the best exercises out there that you can do to burn those calories away! As it will help improve your cardio but build muscle at the same time, it is one of the best choices for losing belly fat. As you will be holding a kettlebell, essentially just a large ball of metal, you will need to use a lot of power and energy to swing the kettlebell. The muscles you will need for this energy are big groups of muscles, such as your hips, quads, and glutes, which are big muscles for fat-burning.
Due to the nature of the exercise, the movement helps to get your heart rate pumping within seconds, but it can help tone and focus on your core muscles. With the addition of the weighted kettlebell, the momentum of it when you’re at the top of the swing will push your body forwards a little. To counteract this, you will need to tighten your stomach muscles, so it is a stellar choice for burning belly fat as the focus is on the stomach.
If you’re not sure how to perform a kettlebell swing, you need to start with a slight bend at your hips, with the kettlebell is held in both hands and arms down. Start to rock back a little, taking the kettlebell slightly between your legs. You need to thrust with your hips, squeeze your glutes, create the swing, get your arms and the kettlebell above shoulder height. Bring it all backdown, and then repeat.
Medicine Ball Slam For Power To Your Core
You might not have come across a medicine ball since your time in high school, but if you have access to one at a gym or home, then make the most of it and lose that stubborn belly fat. Your core, where your belly fat is stored, is the center of your power moves. So when you perform some forceful or explosive moves, much like a medicine ball slam, it will use all of the muscles from your neck to your hips, as they will need to work together. This can be a good thing for core strength and helping to build muscles in this area. However, if you start to pick up the pace a little, you will propel the ball with more force and even more power. This is going to hike up your heart rate and help you to burn calories, as well as plenty of belly fat.
You might think that you need to keep adding more and more weight to see the change. This is not necessarily the case. As long as you are putting in the throwdown move with as much force as you can muster, any weight medicine ball will be a good idea and help to improve your belly fat. The move is simple; hold the medicine ball above your head, with your feet standing shoulder-width apart. Then slam the ball down to the floor, with as much power as you can make possible. Pick up the ball and then repeat, until exhaustion.
Dumbbell Overhead Lunge To Tighten Your Torso
Take a normal lunge, and you’ve got a pretty good lower body exercise. Add in a heavy dumbbell holding it overhead, and then you have an exercise that goes from good to great to tighten your torso. The dumbbell load will shift with each rep that you do, which will help the muscles in your torso to all work together to perform the exercise. If you want to keep the weight right above you, your torso needs to tighten to keep it balanced as the exercise should be.
Not only will this exercise help with your belly fat, but it is a good move that can engage and strengthen your back and your butt too. Having some hunched shoulders and a weak derriere can come as a result of having a larger belly. So for improved health and strength and aesthetics, the dumbbell overhead lunge is a killer move for belly fat.
For beginners to exercise, it is best to get some medium or light dumbbells. These should be pressed over your head so that your palms when holding the dumbbells are facing each other. It is a good idea to relax your shoulders as much as possible, rather than having them scrunched up by your ears. Then what you do is step forward to perform a standard lunge and hold it for a couple of seconds. Then, bring your back leg forward to keep your feet together. Perform as a walking lunge can be simplest, and alternate your legs as you move.
Have you enjoyed reading through this list of exercises that are best for losing belly fat? It is such an important topic for health, but also just for general wellness and self-esteem. Feeling good about yourself can impact so many areas of your life, and exercise is a great way to improve how you look and feel and help relieve stress or anxiety. Visceral fat around the belly is also a big problem for us men, so taking steps to reduce how much fat you have there will do some wonderful things for your health, both now and in the future.
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Last update on 2021-01-20 / Affiliate links / Images from Amazon Product Advertising API