The truth is, doing a gazillion ab crunches won’t reduce your belly fat. You might build some rock hard abs but they will still be covered by your fat. However, there are some nice intense weight training exercises that have been shown to increase your testosterone levels( which will in turn increase your metabolism!).
Also, you really have to realize that there is no “real” way to choose which part of your body you want to lose fat in.
Now that we have everything straight, continue reading to learn more about squats, deadlifts, some ab exercises, and how walking uphill can be very beneficial to you…
Squatting To Reduce Belly Fat
Squats are and should be one of the main components to everybody’s workout regimen. What it does is boosts your testosterone levels so that your body can build more muscle. When your body has more muscle, your body burns fat much faster. Now you know how squats can help you reduce belly fat.
Studies have already shown that resistance training (lifting weights) increases testosterone and growth hormone levels during and immediately after your workout. Studies have also shown that squats and deadlifts increase growth hormone and testosterone levels more than any other compound exercises (Int J Sports Med. 1991 Apr:12(2):228-35). Basically, when you squat, you have the ability to build more muscle. When you build more muscle, your metabolism increases and you can burn fat easier.
We did not have our own video so we went on Youtube and found a video teaching you how to squat. For the ladies, instead of putting the bar on your back, you can hold a dumbell in each hand and squat down. You can try this first without doing weights and when you become comfortable, pick up some dumbells that you can do 10 times and push for 2 more(I forgot to mention, these make your butt look very nice!). Here is the video:
Some Tips To Keep In Mind
1)Try to point your toes out at 30 degrees instead of pointing it straight
2)Different things work for different people but we have found that wearing flat shoes help us keep our balance more
3)If your knees start to hurt in any way, stop immediately! You are probably doing it wrong therefore take off the weights and squat the bar to perfect your form.
Deadlifting To Reduce Belly Fat
Deadlifting is the next exercise that you definitely need to add to your regimen. It is one of those exercises that work your entire body and is very very beneficial to you. Again, the ladies do not have to use the bar. They can take some dumbells and hold it on their sides.
Some Tips To Keep In Mind
1)Keep your back arched
2)Do NOT pull up with your lower back (this can cause serious injuries). Push up with your legs and squeeze up with your entire back
3)Also try squeezing up with your glutes (butt)
3 Ab Exercises
1)Regular crunches – Everybody should know how to do these. You lay on the floor with your arms folded across your chest and your knees bent. Slowly crunch towards your knees using your stomach and not your neck.
2)Ab machine – Every gym should have one of these. All you do is sit down on the ab machine chair, hold the handle bars, and crunch down using your stomach. What is good about this is you can add some weights which increases the resistance.
3)Hanging leg/knee raises – This is a bit more advanced but what you do is find a pull up bar and hang on it. If you can, keep your legs straight and slowly raise them so that they are parallel to the floor. If you cannot, just raise your knees into your chest!
Walking Uphill To Reduce Belly Fat
If you didn’t know, when comparing walking to running, walking burns a better fat to muscle ratio. For example, if you run for 30 minutes, you might burn 300 calories. Out of those 300 calories, 45% of that might be fat and the other 65% might be muscle. On the other hand, if you walk for 30 minutes, you might only burn 150 calories, but 85% of that will be fat and 15% of that will be muscle. If you don’t understand the example, what it simply means is that if you want to retain muscle and burn fat, you want to walk more and run less (there is a technique to combine them both called HIIT but we will teach you that later).
To make walking even better, you will walk UPHILL instead of walking on flat surfaces. You can do this on a treadmill and we generally like to walk up to an incline of 10.5 – 11.5 and at a speed of 3.0-3.5 for 30 minutes. It might be even better if you have a hill behind your house that you can walk on!
For you to succeed at anything, you HAVE to do it.Take small steps! You might only be able to do 5-10 minutes the first time but the more you go at it, the longer you can go.
The benefits of walking instead of running are:
1)It is light on your joints. Running puts a ton of pressure on your joints and if you walk instead, your joints will thank you!
2)Again, it burns more fat.
3)You have a chance to talk to the hot guy or girl besides you =)
Implementing these exercises to reduce belly fat
So since you know the exercises, how will you implement them? What we suggest is that if you go to the gym 3 times a week, you do 2 days of half cardio and half resistance training and 1 full day of resistance training.
Sample workout week
Monday:Squats + 2 more leg exercises (30 minutes) and walk uphill on the treadmill (30 minutes)
thursday:Back + 2 more back exercises (30 minutes) and walk uphill on the treadmill (30 minutes)
Sunday:3 Chest exercises (30 minutes) arms (30 minutes)
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