The #1 exercise that's best for reducing belly fat, says doctor
There's no denying that exercise
is crucial for losing weight and leaning out, and while all forms of exercise
are helpful in keeping you active and well, there happen to be a few exercises
in particular that are most beneficial in targeting the belly region and
blasting fat.
Michael Mosley, MD, the inventor
of The Fast 800 Diet, knows the importance of regular activity and cardio in
particular—when you're getting your rate up fast and can really break a sweat.
When you're looking to burn belly
fat and work your core and abdominal muscles, which happen to be the trickiest
area to shed weight in, staying consistent in your regular workouts and leading
an active life is key.
While we cannot say that exercise
will get rid of belly fat unless there are other measures in place (think:
diet, regular sleep and lower stress levels), it can be beneficial in speeding
up the weight loss process and preventing weight gain in the future. And it
lowers risk of disease later in life, since you're limiting visceral fat, which
is the fat found in the belly, according to research.
"While exercise alone will
not help you lose the stubborn fat from round your middle, it can be crucial
for helping reduce the risk of re-gaining fats as well as lowering blood sugar
levels and improving insulin sensitivity," he said over interview with
Express. For more on HIIT—including some great workouts to try—read on. And for
more great exercise advice, don't miss the Secret Side Effects of Lifting
Weights for the First Time, Says Science.
1. The Best Form of Exercise for Blasting Belly Fat? HIIT Training
The best forms of exercise for
melting fat the fastest are those that are high in intensity and can torch
calories in the shortest duration of time. Running and cycling are two
excellent choices, as well as walking as a means to avoid a sedentary lifestyle
and get those steps in; however, the greatest form is high-intensity training,
also known as HIIT.
"Research has shown the
extraordinary impact that ultra-short bursts of HIIT (high-intensity interval
training) can have," said Mosley. Plus, it's the most effective and
easiest way to include it in a regular busy schedule (which we all have,
right?). You can definitely squeeze a HIIT workout in between social
gatherings, mealtimes with the family, work appointments and more.
HIIT requires moves that include
jumping work, such as squat jumps and tuck jumps, as well as weighted moves
that include cardio, such as manmakers and kettlebell swings, since they will
spike your heart rate in seconds but also strengthen muscle and burn fat
simultaneously.
So, together it's a full-body
workout that can bring major results, especially the belly region, as these
moves are activating your core muscles.
You can take it up a notch by
adding in specific core moves, like planks or plank jacks for that added cardio
or renegade rows with weights, which are also done in a plank position. And for
more great exercise tips, don't miss The Secret Tricks for Convincing Yourself
to Exercise, Say Experts.
2. Science Agrees
According to a meta-analysis of
more than 786 studies published in The British Journal of Sports Medicine,
interval training is vastly more effective at reducing body-fat percentage
compared to moderate exercises, including walking and jogging. "Interval training
and [moderate-intensity continuous training (MOD)] both reduce body fat
percentage," conclude the researchers. "But interval training
provided 28.5% greater reductions in total absolute fat mass than MOD."
In another meta-analysis
published in the journal Sports Medicine, researchers found that high-intensity
interval training (HIIT) "significantly reduced total, abdominal, and
visceral fat mass, with no differences between the sexes," while also
noting that exercise that forced people to exceed "90% peak heart
rate" (in other words: it's really intense exercise) was the most
effective in losing weight. "HIIT is a time-efficient strategy to decrease
fat-mass deposits, including those of abdominal and visceral fat mass,"
the researchers conclude.
"HIIT is an extremely
effective and efficient form of exercise, elevating your heart rate quickly and
burning a significant amount of calories in a short amount of time," Tom
Holland, MS, CSCS, CISSN, an exercise physiologist and author of The Micro-Workout
Plan: Get the Body You Want without the Gym in 15 Minutes or Less a Day, once
told us. "In addition to torching major calories in a short time frame,
there is an additional 'afterburn effect,' where your body continues to burn
calories after your workout as it attempts to return to homeostasis." And
for more great healthy living advice, don't miss the Unexpected Side Effects of
Working Out in the Morning, Say Experts.
3. Yet, Fitness Cannot Work Alone
While exercise is important, it
is about 20 percent in terms of making a difference in belly fat. Nutrition is
that 80 percent. The best advice he has is to cut back on sugar, even found in
fruit—just stick to eating fruit in moderate servings to get that natural
sweetness but not going overboard, as it's high in sugar and carbs, both of
which can prevent weight loss in the belly region.
According to Mosley:
"Replace processed carbs like white bread, fries, and pasta with
slow-release energy sources, such as brown rice or quinoa. He continued,
"Two things will surprise you: the amount of sugar you were consuming
unaware, and the speed at which your belly fat will begin to tame itself."
Added sugar is a no-go, so steer
clear of sweets and processed junk, like cookies and white bread and go for
those natural sources when that sugar craving strikes. Together with exercise,
you'll find the best results and enjoy sustainable change.
4. Here Are Some Great Routines to Try
Want to try your hand at some
great HIIT routines? Give one of these a go!
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