When it comes to losing belly fat, cardio exercises are the most common ones that one thinks about. It includes exercises like running, jumping, swimming etc. Although these exercises are beneficial, and definitely have a positive impact on weight loss, they are not the only thing effective (especially when it comes to burning stubborn belly fat). One thing that is often overlooked while weight loss routine is the strength training. It plays a vital role in shedding belly fat and to get a lean body.
What is Belly Fat?
Before you start working to lose your belly fat, it is important to understand what belly fat is. It is a fat that comes in two forms: subcutaneous fat, which lies just under the skin, and visceral fat, which surrounds the internal organs. Both types of fats are hard to reduce, but it is important to work on reducing them because most of the time the high amount of fat is associated with various health conditions.
What is Strength Training?
Strength training is a type of physical exercise routine that is aimed to improve muscle strength and overall fitness. By consistently engaging in strength training workouts, individuals can experience numerous benefits, including enhanced metabolism, improved body composition, increased bone density, and reduced risk of injury. Additionally, strength training can positively impact daily activities, sports performance, and overall quality of life. Similarly by gaining body strength, and combining it with different exercises, it will help the individuals with reducing a particular area of body fat.
Here’s why strength training is key to losing belly fat:
1. Enhanced Metabolism
Muscle tissues are more metabolically present and active than fat tissues, which means the more muscle you have, the more calories your body burns at rest. Strength training builds and helps preserve muscle mass. It will enhance your metabolic rate. The best part is that it will increase the number of calories you burn throughout the day even when you’re not exercising.
2. Fat-Burning Hormones
Strength training has a tendency to promote the secretion of hormones that facilitate fat loss, such as growth hormone and testosterone. These hormones are instrumental in fat metabolism, aiding in the breakdown of fat reserves and their utilization for energy, especially during and following workouts.
3. Balanced Diet
Relying alone on workout is not enough to lose belly fat. Your diet plays a crucial role too. Nutrition plays a significant role in your diet. Focus on a balanced food intake that is rich in whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables. Avoid processed foods, sugar, fizzy drinks, and excessive alcohol consumption, as these can contribute to gaining belly fat.
4. Effective Strength Training Exercises for Belly Fat
There are a variety of exercises to build strength but it is important to identify what works best for building strength as well as reducing belly fat. Following are some effective exercises to include in your routine:
> Compound Movements
These types of exercises focus on various muscle groups together and make them highly effective for burning calories and building muscle. The most common compound movement exercises are:
- Squats (they target legs, thighs, buttocks, and core)
- Deadlifts (the target back, glutes, hamstrings, and core)
- Press (they target the chest, shoulders, and triceps).
> Core-Specific Exercises
Although compound movements activate the core, integrating targeted core exercises can amplify the muscle and define the abdominal region.
- Planks (Excellent for overall core stability)
- Russian Twists (Target the midsection)
- Leg Raises Target Lower Abs
- Bicycle Crunches (Engage the entire abdominal region)
5. Combining Strength Training with Cardio
If you combine strength exercises with cardio – it will be a booster for reducing belly fat, because cardio helps in burning a major number of calories that will contribute to overall fat loss.
Conclusion
For optimal outcomes, integrate strength training with cardiovascular exercise, compound exercises, and a balanced diet. Start today with incorporating strength exercises into your fitness regimen today to make significant strides in shedding stubborn belly fat.
