4 Tips To Reduce Belly Fat

Author: bonnie hughes

There are numerous exercises that will help you reduce belly fat. But you may well be surprised to hear that they are not exercises that target the abdominals directly Training your abs will have a viable role in any fitness program, but they will simply develop your abdominal muscles and not burn fat. To eliminate that belly fat you initially must lower your fat percentage. You can lower your fat mass by increasing your resistance training.

Leg Exercises

A common area which is neglected by many trainees are the legs. Legs consist of some of the largest muscle groups in the body and training them leads to the body to release powerful hormones like Testosterone and Human Growth Hormone (HGH). One of the main benefits associated with these hormones are that they've a potent fat reduction effect on the human body. To release the maximum amount of these hormones you need to perform large muscle group exercises for example Squats. Squats are performed by placing a barbell behind the neck across the upper back. The first part of the movement is to squat down till the thighs are perpendicular to the floor. Remember to keep your back straight and that when moving down you look slight up. From the bottom of the movement push yourself to the upright position. By keeping your abdominals tight, you can expect to maintain stability as well as the next section of the movement less complicated. Other leg exercises you could perform for legs are dead lifts, walking lunges and leg presses.

Compound Exercises

Exercises that concentrate on multiple muscles and involve multiple joints are compound exercises. Some common compound movements are squats, dead lifts and bench press. Making these movements the core portion of any fitness program will burn significantly more fat, for an extended time period. Ignore the isolation (single joint) movements and stay with compounds.

Interval Exercises

Just about the most efficient types of cardio training that targets abdominal fat is interval training. Interval training is performed by alternating between medium to high intensity on either machine or outdoor cardio sessions. For example when running, would be sprinting for 100 metres and then jogging for 100 metres. Depending on how stamina, this workout can last between 5-15 minutes. Unless you prefer running you could perform this using a bike, stepper machine and elliptical exercise machine.

Direct Ab Workouts

Over complicating abdominal training is usually a prevalent problem with most trainees. But by keeping Ab training short and straightforward, you will notice the maximum results for significantly less work. Abs like other muscles will need to be trained with gradual increase in intensity with the addition of more heavier weights. In addition, you must rest the abdominals like any other muscle group. It's always best to only limit direct ab workout to twice per week. By combining multiple abdominal exercises into one giant set will also deliver the most time efficient and optimal results. Giant sets involve 1 set, multiple movements carried out together in a circuit training style. An example of a routine would be to start of with incline reverse crunches. These are carried out on a decline abdominal bench. Place the head towards the foot pads and hold on to them. Then bring the knees up towards your chest until your pelvis lifts from the bench. Follow this with decline sit-ups just by hooking your legs in to the foot pads. Crunch yourself upward and then lower yourself until your lumbar region makes contact with the bench. Then finally, finish the set on the ab machine crunch. By performing each rep slowly whilst focusing on the abs, you'll be burned out by the end. For extra intensity, add more weight when needed. You'll reduce belly fat if you perform your ab routines before cardio.



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About the Author

Jennifer Howe has been a writer for over 20 years. She has been published in several print and on-line newspapers and magazines. She writes about gardening, dieting, food and restaurant reviews and personal finance. To Find out her tips to reduce belly fat, check out : Overlooked Tips To Reduce Belly Fat