Excess fat around the belly region can be unsightly and also predispose you to a number of potentially serious health conditions, such as cardiovascular disease, stroke, type-2 diabetes and certain cancers. Burning visceral and subcutaneous fat around your waist requires a commitment to routine cardio exercise, calisthenics, weight training and a well balanced, low-fat diet.
Perform at least 30 minutes and up to 60 minutes of cardio exercise each day. Do exercises like running, jump roping, kickboxing, swimming and cycling to elevate to your heart rate to a level that supports maximum calorie and fat burning. Rigorous cardio exercises like these can help you burn upwards of 500 calories in a single hour and trim the layer fat lying atop your abdominal muscles.
Weight train following cardio exercises using ab-targeting resistance machines and free-weight exercises. Use an amount of weight that tires your muscles after 12 repetitions. Perform at least three sets of 12 or more reps, increasing the number of sets you perform as you build strength. Weight training helps promote the development of lean muscle mass to help you perform cardio exercise more effectively and burn fat around your waist more efficiently.
Incorporate abdominal-strengthening exercises in your strength-training routine. Perform exercises, such as the bicycle maneuver, knee raises in a captain's chair apparatus and crunches on an exercise ball. According to the American Council on Exercise, these most effectively work your abdominals. Do at least three sets of 20 or more repetitions of various calisthenic exercises, increasing the number of repetitions you perform as you build endurance.
Maintain a nutritional deficit by burning more calories than you consume each day. To lose 1 pound, you must burn 500 more calories than you consume each day -- therefore, it is essential to monitor the daily amount of calories you consume and to balance them with your level of physical activity. Your diet should be low in fat and rich in fruits, vegetables, lean proteins, whole grains, seeds and nuts. Drink at least 64 oz. of water each day and limit your intake of beverages high in sugar and caffeine.
Items you will need
- ✓ Athletic shoes
- Always stretch for at least five to 10 minutes and warm up with a brisk walk to prevent the risk of potential injury.
- Visit a doctor before starting a weight-reduction regimen, especially if you have an injury or healthy condition.
- Harvard Health Publications: Harvard Medical School: Abdominal Fat and What to Do About Itrel="nofollow"
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?rel="nofollow"
- American Council on Exercise: New Study Puts the Crunch on Ineffective Ab Exercisesrel="nofollow"
- Creatas Images/Creatas/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.