Aerobic Exercises That Reduce Stomach Fat Flab
Having a WWE smack-down with your pants every morning is not something you have to tolerate — triumph over stomach fat once and for all with regular aerobic exercise. To reduce the flab around your middle, you don’t have to concentrate on exercises that target that area. This myth is known as spot reduction. Instead, focus on exercises that move multiple muscle groups at once, which are the ones that burn the most calories. Aside from the regular go-tos such as walking, jogging and elliptical training, there are a host of other aerobic exercises that will increase your heart rate and reduce your stomach fat flab.
Take it Outside
Break the monotony of the treadmill and hit nature’s gym. There are an endless number of activities you can enjoy outside that will get your heart pumping and stoke your calorie furnace. Mountain biking, hiking, kayaking, rafting, mountain climbing, skiing, snowboarding, snowshoeing and ice skating are just a sample of aerobic activities that will help reduce your stomach fat. Even activities you don’t think of as exercise can be used to shrink your middle. A 155-pound person shoveling snow for 30 minutes will burn 223 calories, for example, while cleaning the gutters will scorch 186 calories.
Shake Your Bum Bum
If you’re a free spirit who gets lost in the beat of a song, give dance workouts a shot. Enjoyable activities such as dancing can help stave off boredom and make you more likely to stick to a routine, increasing your chances of reducing stomach fat for good. The level of intensity of your dancing will determine the amount of calories and flab you will burn. For example, a slower dance such as the waltz will burn about 112 calories in 30 minutes for a 155-pound individual. Whereas disco or square dancing will burn 205 calories for the same person and ballet will burn around 223 calories. If you’re really feeling adventurous, give Zumba a try. The American Council on Exercise notes that participants in a 38-minute class burned an average of 369 calories.
More physical individuals may enjoy mixing it up with a sparring partner or heavy bag. Aerobic exercises such as boxing, which will knock out about 330 calories in 30 minutes, can help you lose belly flab effectively. Wrestling is another option with 223 calories, while martial arts, including judo, karate and kickboxing, will annihilate 372 calories if you weigh in at 155 pounds.
The Bottom Line
Be realistic in your fight against stomach fat — don’t believe for a second that you can exercise for 30 minutes a day and eat whatever you want. When it comes to ditching the flab, you have to be smart in the kitchen. Reach for whole, fresh foods like vegetables, fruits, nuts, whole grains, low-fat dairy, eggs and lean cuts of meat. Reducing the number of calories you consume will help speed up your fat-loss efforts. To lose 1 pound, you have to burn 3,500 calories. By expending 250 calories via aerobic exercise and cutting 250 calories per day, you could potentially lose 1 pound per week.
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