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Full-body workouts can help combat belly fat.
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If you want to slim down your belly, focus on losing total body fat. Solely reducing fat from your tummy -- known as "spot-reducing" -- isn't possible. It takes a deficit of 500 calories a day to lose 1 pound of fat in a week. You can achieve this by eating a sensible, reduced-calorie diet and incorporating total body workouts that emphasize cardio and strength training.
Cardio and Interval Training
Cardio is a must when it comes to burning calories and losing weight. Experts recommend a minimum of 150 minutes of moderately intense cardio a week. The American Council on Exercise suggests incorporating high-intensity interval training into your cardio workout on two days, as this type of training effectively reduces belly fat. Whether you're jogging, cycling, jumping rope or exercising on an elliptical machine, alternate between a easy-to-maintain, two-minute moderate pace and a vigorous, one-minute pace. Do this for about 15 minutes to finish your workout.
Strength and Circuit Training
According to Harvard Health Publications, strength training revs up your metabolism by 15 percent so you burn calories even when you're not working out. This can reduce your body fat, including that dreaded belly fat. Experts generally recommend doing two strength-training sessions per week. Including circuits in your routine can optimize the afterburn effect of your workout and reduce belly fat. During a circuit you go from one strength-training exercise to the next with minimal rest in between. Target your major muscle groups for optimal muscle stimulation. For instance, include bench presses, squats, bent-over rows, crunches, shoulder presses and biceps curls. Complete your circuit two to three times, and if desired, incorporate cardio stations.
It's Not All About Exercise
No matter how much you exercise every day, if you go home and eat an entire pizza, you're bound to sabotage your weight loss. Adjusting your diet and eating habits is essential to reduce your tubby tummy. You can cut calories from food by eating smaller servings. Also, focus on eating a healthy diet to ensure you get the nutrients your body needs. Emphasize lean protein sources, such as skinless chicken and turkey, fill up on whole grains, fruits and veggies and opt for reduced-fat dairy products.
Prioritize Your Safety
Before starting a diet or jumping into high-intensity intervals and circuit training, see your doctor to ensure that your chosen weight-loss regimen is safe for your physical condition. Intervals and circuit training require a certain level of fitness and exercise knowledge that you gradually gain over time. Depending on your fitness level, you might have to start with just walking briskly for 15 minutes on three days of the week, and gradually increasing this over time. If you're a newbie, consider having a personal trainer familiarize you with different exercises.