Belly fat reducing Tips

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Reducing Belly fat can be a tiresome process. We have to be more self-conscious 

However, there are also some health risks associated with excess belly fat, including:

 High blood pressure
High cholesterol
 Type 2 diabetes
Breathing problems
 Heart disease

Because of these risks, it’s a good idea to try to control your belly fat. There are three types of belly fat: subcutaneous, intramuscular, and visceral. Visceral fat is the type that sits between your organs and is known as belly fat. Even if you have a normal weight and body mass index (BMI), too much visceral belly fat can still lead to a variety of health problems. 

Exercises to Help Belly Fat
There are many exercises out there, but not all are created equal when it comes to banishing belly fat. However, scientists and doctors alike agree that incorporating physical activity into your daily routine is a great way to burn off unwanted belly fat. Here are some exercises for belly fat that you can try to help you slim down your waistline.

Aerobic or Cardio Exercise

Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat.

Some great cardio of aerobic exercises for belly fat include:

Walking, especially at a quick pace
 Running
Biking
Rowing
Swimming
Cycling
Group fitness classes
When choosing a cardio activity, make sure it’s something that you enjoy doing. This way, you’re more motivated and will look forward to your exercise routine.

HIIT or Interval Training

High-intensity interval training (HIIT) and interval training are exercise routines that incorporate short bursts of intense exercise mixed in with lower intensity moves and rest periods. Research shows that HIIT exercises for belly fat help control weight and improve your overall physical condition.

These routines aren’t very time-consuming but still get your heart pumping and work your entire body. Each routine has a selection of activities that include the following movements:

Pushing
Pulling
Squatting
Deadlifting
Loaded carries

Typically, a HIIT routine pairs 30 seconds of intense activity with 30 seconds of rest right after before moving on to the next activity. The sequence can be repeated a few times to get the maximum benefit.

Some HIIT exercises that people of all fitness levels and ages can try are:

Jumping jacks
Burpees
Push-ups
Jump squats
High knees
To get started, choose a handful of HIIT exercises for belly fat. Perform one activity for 30 seconds, then rest for 30 seconds. Do the next activity, and then rest. When you finish all the activities, you can repeat the cycle a few more times.

Abdominal Exercises

Because belly fat sticks to the waistline and stomach region, doing some abdominal exercises can help to combat it. They can help to tone and flatten the stomach while providing you with a good source of exercise.

These exercises are great for men and women of any age. Some abdominal exercises for belly fat that you can try at home include:

60-second planks
Bicycle crunches
Abdominal crunches
Leg lifts

Weight and Resistance Training

Weight training is also an important component of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you to burn off more fat. Researchers have also found that resistance training, which includes weight training, can increase lean weight while decreasing fat, and it can boost metabolism at the same time.

Some weight training exercises for belly fat to include in your routine are:

Bicep curls
Lunges
Squats
Tricep kick-backs

With these exercises, you can do 12 repetitions with lighter weights, between five and eight pounds. Another option is to use heavier weights with fewer repetitions and rest time between sets.

Safety Considerations
While it’s important to get at least 30 minutes of moderate exercise a day, you don’t want to overtrain and push yourself too hard. Sometimes when you overtrain, your body can produce too much cortisol. This is a stress hormone that is associated with belly fat, so overtraining may actually make it more difficult to burn off belly fat. 

Kindly consult a personal trainer for good results. 

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