Exercise to Reduce Stomach – 3 Tips to Melting Ugly Stomach Fat

You’re here because you’re looking for some exercise to reduce stomach fat. In this article I’m going to give you that but also much more.

You see the key to getting what you want doesn’t end with an exercise or ab machine. There are a few concepts you must understand if you are ever going to get the flat, tight midsection you see plastered on billboards. The good news is it’s not as hard as you may think.

What I’m about to tell you may cause many people to click away from this article and move on to the next one, but I assure you, if you are one of the people that takes it to heart you WILL be among the small percentage that achieves their fat loss goals.

Here it is: exercises to reduce stomach are the smallest factor when it comes to reducing your stomach. In fact, the exercises that directly work your stomach probably contribute to about 10% of what it takes. Sorry…

What is more important is the metabolic effect your workouts or exercises have on your body during and after doing it. So with that said, here are 3 tips to have you melting belly fat quickly.

Tip 1:

Focus on multi joint, fully body, high resistance exercise as the foundation on your efforts.

What does that mean? Squats, Deadlifts, Presses, Lunges, Snatches, Push ups & Dips are the types of exercises that will enhance your resting metabolic processes up to 48 hours after your training efforts. I don’t have time to go into details, but these are the exercises that your plan should be based around. By the way, many of these types of exercises can be done at home easily:)

Tip 2:

We all know, to lose fat and uncover the sexy midsection below, we need some type of cardio training. But before you jump on the treadmill, bike, stair climber and sweat it out for 30-45 minutes, listen to this…

Exercising like the majority of people out there will cause you to look like the majority of people out there!

When you exercise at same rate or in the so called ‘fat burning zone’, you are missing out on 90% of the potential fat burning ability your body has. This type of exercise does little to enhance your resting metabolism and therefore you will waste time and will need to do crazy volume to get decent results.

There’s a better way..

Use short bursts of high intensity exercise followed by slower periods of rest. E.g. pedaling on the stationary bike all out for 30 seconds followed by 2 minutes of slower pedaling. Got it? Powerful. I would recommend you go educate yourself further on interval training.

Tip 3:

Because this is an article, I wont go into the details of the following exercises but you can always Google them…

Focus you ab training around planks, mountain climbers, and hip raises. (if you just beginning). This is all you need to get great results because the other 2 factors will be blow-torching the layers of fat.

How To Effectively Burn Ugly Looking Belly Fat Without Burning A Hole In Your Pocket

Belly fat has quite a few nicknames – Jelly Belly, Muffin Top, Spare Tire, Santa Belly, Beer Belly. We’ve heard the derogatory terms and know exactly what they mean. Some doctors even refer to belly fat as the apple shape, which doesn’t sound all that bad. But whether derogatory or not, they all mean the same thing – too much fat around the middle of the body that either sticks out noticeably or flops down over our belts.

But just what is belly fat and why should you be concerned at all?

Fat actually has two labels – visceral and subcutaneous. The word subcutaneous means beneath the skin. The subcutaneous fat is the fat you can see as what’s commonly called cellulite. Some people refer to cellulite as lumps or flab, but it’s all the same. The subcutaneous fat, while unsightly, is not nearly as dangerous to a person’s health as visceral fat.

Belly fat is scientifically known as visceral fat. It’s also been called intra-abdominal fat which means fat that you carry in your abdomen and it’s deep in the body surrounding your internal organs. Now you are beginning to see why it is such a dangerous fat to have.

Consider what this fat does to your liver. Your liver works to transform fat into substances you need but it also transforms fat into cholesterol in your body. Not the good kind either and we all know what bad cholesterol does to our arteries.

So how can we burn more belly fat

Basically there are some key ways for you to lose or burn belly fat. But before that, you need to know that there is no such thing as spot-reducing or anything that targets only the belly area. There aren’t any moves that specifically target subcutaneous or visceral fat. As you lose weight, you lose all types of fat. Having said that, here are a few cool ways you can do to burn belly or stomach fat more efficiently.

1. Vigorous aerobic exercise: this type of exercise has been shown to trim subcutaneous and visceral fat, even fat stores in the liver linked to fatty liver disease. It can also reduce the build-up of visceral fat over the years.

In a recent Duke University study, 30 minutes of vigorous aerobic activities, done four times per week, reduced subcutaneous and visceral abdominal fat. “Vigorous aerobic exercises” refer to exercises like jogging, brisk walking briskly, workouts of the same intensity on stationary bikes, elliptical or rowing machines, etc.

Note that inactivity can lead to greater gathering of visceral fat over time. So you may want to lead a lifestyle that includes some moderate physical activity. Raising your heart rate for 30 minutes at least three times per week can significantly slows visceral fat gains.

You can also do resistance training (muscle building exercises) but this type of exercises only tend to reduce subcutaneous (under the skin) fat.

2. High fiber diet: although no diet can target visceral fat alone but when you lose weight by dieting, you can lose belly fat.

Fiber, fiber! A diet rich in fiber may help. Research shows that people who eat 10 grams of soluble fiber per day, without any other diet changes, build up less visceral and other fat over time than others. That’s two small apples, a cup of green peas, and a half-cup of pinto beans, for example.

Even switching a higher-fiber bread can help maintain your weight over time but you can do much better than that if you are disciplined enough.

3. Enough sleep: Is too much or too little good for you?

In a study published in Sleep, people who slept five hours or less, or eight or more hours, per night gained more visceral fat than those who slept between six and seven hours per night? This interesting study doesn’t prove that sleep was the only difference, but it may have contributed to the visceral fat build-up. In other words, sleep enough but too much!

There are many other things you can do to get rid of belly and body fat more efficiently. Refer to my author resource box below for a free fat loss eBook that will give you a more complete answer to losing body and belly fat.

Enjoying a Cruiser Bike For Old Time’s Sake – What You Should Know About This

For those of us who have been around since the days of post world war II, the cruiser bikes were a common sight seen on the roads, as these were the most popular two wheelers back in those good old days.

As it is said “fashion is such an ugly thing that it doesn’t stay around for long and has to be changed regularly”. Same fate was met with by the early day cruisers which almost disappeared from the roads just as puddles do after days of sunshine.

But not for long as the days came back again when the collectors started hunting for the classic vintage models for refurbishing the antiques at the turn of the century. That is when the Schwinn started producing the long lost designs once again as they started gaining popularity with the antique style lovers, especially those who had paddled them in their childhood and still remembered the comfort and stability that came with the additional weight and its famous balloon tires.

Today you can find the same old comfort in a beach, multiple speed, and stretch and kids cruiser bike. Just for the old time’s sake get on one and let yourself take a ride down your memory lane when the sun shone bright and you had your youthful smile fixed on your face when you first got your new cruiser for the first time as a child and paddled down the street to show it off to your friends.

You can repeat the history with your grand children with a kid’s cruiser and watch your childhood replay in front of your own eyes. As your future generation paddles along the road in the same way as you used to do half a century ago. Those were the good old days.

Do the Downside Footplant on Your Bike

Downside Footplant is not at all difficult to learn, but you need some time if you want to do it perfectly. This is not one of the most spectacular tricks you can learn, but you will definitely have some incredible satisfaction and you will also feel the rush of adrenaline you want when you put your foot at the base of the quarter.

It is very probably that you won’t feel very comfortable if you learn to do this trick right on the quarter, therefore, you should learn it on flatland. This means that you have to choose a higher kerb and start your training. At first, you have to ride parallel to the kerb, do a bunny hop when you reach it, then take your foot off the pedal when you are up, put it on the kerb and then put it back on the pedal. Everything has to be done very quickly if you want to be successful.

Once you have learned this move on flatland, you can move on to the quarter. The easiest way to learn it is to spin the other way as compared to the one you have got accustomed to. This looks faster and more natural, but it is up to you to choose the foot you want to use when you do this trick.

For starters, you can speed up just as much as you need to reach the half of the quarter. You do the bunny hop and after spinning ninety degrees, you take your foot off the pedal. You put it on the quarter firmly, you extend a little, after which you pull the bike towards you and jump on the pedal.

If you have trouble landing when you do this trick, it is probably because you haven’t done the bunny hop properly when you reached ninety degrees and therefore, you couldn’t pull the bike towards you. Another very common mistake made by those who learn this trick is that they put their foot on the quarter too early. If you do this, there are big chances that things will turn out ugly.