Belly fat might be the most stubborn fat of all [1]. How can you beat it? There are a lot of reasons you may have a few more pounds around your middle than you'd like, but the key to beating it is consistent, smart training and nutrition [2]. We reached out to Sarah Chadwell [3], NASM, CPT, and natural bikini competitor, for some solid advice, and she told us that the matter of belly fat boils down to three burning questions:
- Is there a way to target belly fat?
- What can I do to expedite fat loss?
- What are the best exercises for losing belly fat?
Can I Target Belly Fat or Any Specific Areas of Fat?
Unfortunately, the simple answer is no. Chadwell told POPSUGAR: "Think of your body fat like an ice cube sitting on a counter top. It's one solid chunk that has to melt away in layers from the outside down to the center. Your body fat works much the same way. You have to melt fat from all over down to the muscles."
What Can I Do to Expedite Fat Loss?
If you want a leaner middle, you've got to eat clean at least 85 percent of the time. This rule was hammered home by Chadwell, who said, "There is literally no way to out-exercise the fork. If you consistently eat crap, do not expect your body to repay you in kind. The fat is simply going to stay put."
What Are the Best Exercises For Losing Belly Fat?
When you first start exercising, you'll probably get results by just sauntering around the block with your neighbor gossiping. However, Chadwell told us that "at some point you'll plateau and the stubborn fat is still circling your midsection. The walking does help you build cardiovascular endurance, but now it's time to start scorching the fat with more intense-style workouts."
With that in mind, here are the very best moves you need to try to burn off the belly for good! You can thank us later.
Burpees
Most bodyweight, calisthenic-style exercises can be considered a form of high-intensity interval training — if you are hustling! "I'm pretty sure that any time I utter the word burpee to a client, they hear it in slow motion . . . like it's a threat — B.U.R.P.E.E.E.E.E. If you are serious about burning the rubber off that spare tire, then get your mind wrapped around the benefits of burpees!" Chadwell said.
- Stand with your feet shoulder-width apart with your arms at your sides.
- Begin lowering your body into the squat position.
- Put your hands on the floor in front of your feet.
- Jump your feet backward and land in the plank position.
- Next, jump your feet back in toward your hands. They should land just to the outsides of your hands.
- Begin standing up. Stretch your arms up into the air and powerfully jump up.
- Once you land the jump, immediately begin lowering back into the squat position for the next repetition.
- Aim for three sets of 20 reps each.
Kettlebell Swings
According to Chadwell, kettlebells are so underappreciated: "There are so many classic kettlebell exercises, like swings, that work and tone your entire body, including your core, plus they get your heart rate revved at the same time!"
- Hold a kettlebell with both hands by the flat, top handle. Let your arms rest so the kettlebell hangs down between your legs.
- Place your legs slightly wider than hip-width apart. Your toes should point slightly outward.
- To begin, keep your back flat and brace your core. Bend at your knees and push your glutes back.
- While keeping your arms straight, press your weight down into your feet and squeeze your quads and glutes as you push the kettlebell up.
- Extend your hips and legs to stand. This motion will drive the kettlebell up to just above shoulder height.
- Control the momentum while lowering the kettlebell as it returns to starting position. Then begin the next repetition.
- Aim for three sets of 15 reps each.
Breakdancer Kicks
This exercise is great for core strength and joint mobility. "It strengthens and tones your abs, obliques, shoulders, arms, lower back, and legs while also improving your cardiovascular fitness," Chadwell said.
- Begin on all fours.
- Next, lift your knees so that they hover off of the floor.
- Lift your left hand and your right foot off the floor.
- Pivot on your left foot to the left.
- Kick your right leg through while you pull your left arm to your chest.
- Push your pelvis back and place your left hand and right toes onto the floor, which returns your body to the hovering position.
- Now complete the same sequence for the opposite side of your body.
- Challenge yourself to do as many as you can in 30 to 45 seconds.
Weighted Walking Lunges
"All forms of exercise require the use of muscles. The more you exercise, especially using weight-bearing exercises, the more muscle you build. Those who have more muscle mass burn more calories even at rest," said Chadwell.
- Stand upright with a pair of dumbbells in your hands.
- Take a step forward with your right foot while simultaneously lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should get close to the floor but not touch. Your front knee should be directly in line with your second and third toes, but not extend past your toes.
- Press your right heel into the ground and push off with your left foot. Bring your left leg forward into a lunge. This completes one rep on each side.
- Aim for three sets of 20 reps each.
Deadlifts
The deadlift uses the biggest muscle groups in your body, and you want to use big muscle groups when lifting because those who lift heavy burn up a ton of calories both during their workout and for many hours after the gym session. Plus, according to Chadwell, "When you have more muscle mass, your body will devour more energy trying to maintain that muscle mass, which means more calorie expenditure." What does that mean for you? You burn more fat all over.
- Hold a barbell slightly wider than should-width grip in front of your legs with both hands. Your palms will be facing toward your body.
- Plant both feet on the floor hip-width apart and keep a slight bend in your knees.
- Pull your shoulder blades down and back. Your chest should push out slightly. This is your starting position.
- Keeping your chest, up begin hinging at the hips and lowering the barbell downward along the length of your legs, close to your thighs. Continue down until you reach the middle of your shins. Pause. You should feel a pull in your hamstrings.
- To return to starting position, push through your heels and use your glutes and hamstrings to lift the weight of the bar back up.
- Aim for three sets of 15 reps each.
Incline Interval Running on the Treadmill
You've got to be smarter with your cardio. According to Chadwell, "All you have to do to get more out of your cardio session is increase the incline on the treadmill to make your muscles work harder. Making your muscles work harder equals faster fat loss." If you want to kick it up a notch, try fasted cardio, where you wake up and complete your cardio before you eat. Try to do a 10-minute blast, alternating each minute from sprints to jogs to vary intensity.
