Weight and Resistance Training Weight training is also an important part of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you to burn off more fat.
And while it's true that doing steady state cardio probably will help with weight loss, experts say it's totally unnecessary if your main goal is fat loss. In fact, you can lose weight just by lifting weights.
Crunches:
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.
Losing belly fat and getting a flat stomach is done through achieving a caloric deficit by eating less, exercising more, and doing that for at least 6-12 weeks.
Depends on your weight loss goals. If you are just trying to lose some weight, then this weight is enough. Otherwise, if you are trying for a more significant amount of weight loss or need a higher level of intensity, then the 20 kg dumbbells and other heavier weights may be needed for your exercise routine.
If done correctly, 30 minutes is plenty of time to build muscle, gain strength, and lose weight. With that said, 30 minutes is an average. Some workouts can be shorter, while others can be longer.
Two months in, you'll start to realize that you're less out of breath performing the same activities due to improved cardiovascular performance. The muscles in your arms and legs will start to feel tighter and stronger which is due to the increase in muscle mass and decrease in fat you are starting to experience.
When excess visceral fat is burned, the body then begins tackling excess subcutaneous fat. Unfortunately, subcutaneous fat is harder to lose. Subcutaneous fat is more visible, but it takes more effort to lose because of the function it serves in your body.
Pooch bellies occur when the lower abs and pelvic floor do not coordinate well together, causing the abdominal viscera to sit downward and forward. Certain body structures have a natural tendency for the abdominal contents to sit in this area.
Lifting weights requires more supervision and instruction for maximum benefit and avoidance of injuries than cardio exercise. Using weights alone without cardio, you will most likely develop bulk instead of a toned and streamlined body.
Opinions differ on this but many experts agree that if your goal is weight loss the best strategy is some combination of weight training and cardio. Particularly if you want a lean, cut look your focus should be on increasing cardio and decreasing calories. If you weight train, opt for a 25/75 combination with cardio.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
Scientifically, you can start to see results and lose belly fat for yourself in something as little as 2 weeks time. That being said, even if the timeline might be short, cutting around inches off your waistline could require a lot of hard work and following the right balance of diet and workout.
Where do you notice weight loss first? Body-weight loss is usually noticed around the belly, waistline, and thighs first. This is because your body stores fat in different locations. For instance, men hold more fat around their belly, while women store it on their thighs and hips.
Strength training for weight loss: 2 to 3 days a week
Shoot for 2 to 3 days a week of strength training. For best results, include full-body workouts that use compound exercises (those that work multiple muscles at once).
For weight loss, research has found that that lifting between 60-80% of your 1 rep max (the heaviest amount of weight you can lift for one repetition of an exercise) is the best way to stimulate muscle growth, which is what helps you lose fat by burning more calories.
It's important to include both types of training in a successful weight-loss plan. In general, Tamir recommends strength training three to four times a week for 45 to 60 minutes. “Strength training also gives you the ability to endure more during your aerobic training,” notes Tamir.
In contrast to muscle building, functional strength training will typically use lighter weights while doing a higher number of reps to strengthen the whole body. Going up to around the 8-10 rep range and using a 5kg to 10kg dumbbell will work best for this type of training.
In the beginning, you can lift 2 to 5 kilos, depending on the muscle group and with the time you can add the weight.
The 10 kg dumbbells are a good weight to start with for those who are new to weightlifting. They provide variety and give the best workout for those who want to lose weight. Dumbbells can be used in many different types of exercises, which will help with toning and losing weight.