Let’s face it: It’s your party and belly fat is not on the guest list. Frustration will get you nowhere, but starting with these five cardio tricks will help you lose fat around your waist. This is a common fitness goal, but you’ll need to be consistent in changing your diet to include plenty of lean protein and vegetables. You will also need to include strength training Y cardio in your weekly routine.
Cardio is a great way to not only improve your heart health, but it will also help you stay active and burn off unwanted calories. (Yes please!) If your goal is Loss of fatthen an efficient step is to incorporate aerobic exercise also in his regimen. Many people mean well, but don’t choose the right cardio exercise at the right intensity they need to get the job done and reach their fat loss goals. In some cases, they may be doing cardio regularly, but need an extra boost to get past the current plateau they’ve reached.
Without further ado, let’s begin your journey to lose fat in your waist. These are the cardio hacks that will help you do just that. Read on to learn more, then don’t miss out. The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
One of the best ways to get your body used to handling more work before your training session begins is to warm up with plyometric moves. These explosive movements will wake up your central nervous system (CNS) and give your body more power, allowing you to recruit more muscle fibers. This will give you a better cardio workout and burn more calories.
Here are two exercises you can include before cardio:
jump squat
Begin your jump squat by placing your legs approximately hip-width apart. Keep your core tight and pull your arms and hips back at the same time. Swing your arms forward and jump as high as you can. Land softly in a half squat before jumping back up. Complete 3 sets of 10 repetitions.
jumping lunges
Begin jump lunges in a split squat position. Jump as high as you can and switch legs to land on the alternate leg. Land softly with your knee straight before jumping up and switching back. Perform 10 repetitions with each leg.
Related: Get rid of the belly at 50 with this 10-minute workout, says a trainer
If you’re used to walking or running on the treadmill on a flat position or at a 0-degree incline, it’s time to turn it up a notch. Increasing the incline will force more muscles in your legs, and also your lungs, to work harder. This will also make your body burn more calories.
Needless to say, at your next treadmill session, turn the incline up from 7.5 to 15 if you’re walking at a brisk pace, or from 3 to 5 if you’re running or jogging. Don’t be afraid to challenge yourself! After all, the more you work, the greater the results you will get.
Related: Lose a belly fast with these 3 foolproof habits, says a trainer
A great way to force your body to work harder is to set a calorie goal in your exercise regimen. For example, if you’re used to doing cardio for about 30 minutes and typically burn 100 calories, try to beat that number the next time you hit the treadmill or any form of cardio you do. It will help you pick up the pace and burn important calories so you can trim that waistline.
It’s time to change things. When you’re always doing the same cardio activities, your body gets used to them and is more efficient doing the same amount of work. As a result, you will end up burning fewer calories. Your goal should be to change your cardio exercises frequently. You can rotate between treadmill/running, rowing, biking, and swimming throughout the week. Your body will use different muscles each time and you will burn more calories. Plus, it’s fun to switch up and experience a variety!
If you go for a walk constantly, you can make yourself more productive by wearing a ruck (weighted backpack). Rucking is harder than regular walks and burns a lot more calories. I recommend starting with a lighter bag (5-10 pounds) and building from there. As your resistance increases, you can eventually increase it up to 20 pounds.
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Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. read more
