- Having belly fat can interfere with liver function and raise your risk of chronic diseases.
- Eating healthy and drinking plenty of water can help you start getting rid of belly fat.
- However, the best way to burn belly fat is through interval training.
Visceral fat, often called belly fat, can affect your figure, liver function, and risk for heart disease, diabetes, and some cancers. A Mayo Clinic study of 650,000 adults found that a higher waist circumference means a higher mortality risk.
So how do you get rid of belly fat? It all starts in the kitchen. Eat whole foods and stay hydrated. Still, the best way is to do some interval training.
Exercise physiologist Tom Holland, MS, CSCS, CISSN, author of The Micro-Workout Plan: Get the Body You Want without the Gym in 15 Minutes or Less a Day, says HIIT quickly elevates your heart rate and burns a significant amount of calories. It also has an ‘afterburn effect,’ meaning the body continues to burn calories as it attempts to return to homeostasis after a workout.
To melt more belly fat, Holland says it’s crucial to stick to a consistent schedule. “In the end, weight loss in general and belly fat specifically both come down to frequency and consistency of cardiovascular exercise,” says Holland.
Most people blame their lack of time for failure to sticking to an exercise program, so HIIT workouts, which have short durations but high caloric expenditure, are a perfect effective solution. HIIT workouts provide the same results as regular exercise but in just half the usual time.
Below is an amazing HIIT routine recommended by Holland. The routine follows the Tabata Protocol, in which a 10-second rest follows 20 seconds of work out, which should be performed five times. Holland says it’s crucial to maintain proper form while performing the routine at a very high speed and intensity to ensure their effectiveness. “The plyometric elements of three of the four exercises will help ensure a challenging overall workout.”
- Start with a 2-3 minute warm-up like running in place or doing jumping jacks.
- End your workout with the same routine to cool down.
2. Pop Squats
- Stand with your feet shoulder-width apart.
- Lower your hips down into squat position.
- Jump into the air and back down to the starting position.
- Stand with your feet shoulder-width apart, and your arms by your side.
- Quickly drop down into a plank position, and do a push-up.
- Jump or stand back up to starting position.
- Jump straight up while reaching your arms overhead.
4. Jump Lunges
- Assume a lunge position, putting your right leg forward and your left leg behind you.
- Jump and bring your left leg forward and your right leg back into the lunge position.
- Continue jumping quickly back and forth with your chest up and with as little pause as possible.
5. Mountain Climbers
- Start in a plank position.
- Bring your right knee toward your elbow.
- Return your right knee to the starting position as you drive your right knee to your chest.
- Continue switching legs as fast as you can, as if you’re running in place.
Source: Eat This, Not That!