A flat belly is a sign of honor, which is a superficial indication that you keep checking on what you eat. There are two types of belly fat; stubborn pinch-able stuff called subcutaneously and the other one is visceral fat. Subcutaneous fat lies under the skin of your six-pack. Visceral fat expands your middle and inside the internal organs, it increases the risk of diseases due to inflammatory compounds.
How to Lose Belly Fat in GYM?
There is a list of gym exercises that can help you in losing belly fat including crunches, twists, and planks. These workouts would definitely help in creating strong abdominal muscles but they do a little to burn middle belly fat. There is cardio and total body strength training that can help you lose belly fat.
Workout Plan on Weekly Basis: Shedding weight isn’t that much easy, the first week will relieve your body into a healthier body by utilizing the cardio that should be in between 30 – 60 minutes.
- Cardio Exercise: Your body stores the fat and converts it to fatty acids and glycerol. To get rid of it you have to start with the warm-up;
- Cobra Pose
- Knee Hug
- Front Plank
- Side Plank
A brisk walk and running on the treadmill or gliding on elliptical or climbing the step these all are kind of cardio exercises.
Every single day, you have to do the equivalent workout alongside the corresponding warm-up to achieve the results better.
- Strength Training:
A comprehensive strength training program can help improve body composition as a whole. Squats, dead-lift, pull-ups, triceps extensions are all composite moves that can hold different muscles and help them out in strengthening. You can use weights in a set of 8 – 12 in a good form. Better do in one and three sets.
- High-Intensity Interval Training: Once you are done with the warm-up, you can easily go for more than 30 minutes at moderate intensity. You can sprint on a treadmill for about a minute that follows a walk. You should repeat the bouts for 20-30 minutes and take a rest for not more than 5 minutes.
- Metabolic Circuits:
To save time and stimulate fat loss quickly you can combine cardio and strength training in one session. What you have to do is simply pick 8-10 exercises to repeat all of them with no rest and keep on repeating the circuit one to three times.
The metabolic circuit includes;
- Barbell squats
- Clap pushups
- Jumping lunges
- Biceps curls