![]() ![]() Incorporate power and force to these movements by adding load or plyometrics, and we theoretically will produce more calorie burn. Think about how a squat involves movement in the hips, knees, and ankles-this requires recruitment from several muscle groups. Compound exercises involve motion at multiple joints. The first way involves incorporating compound movements into our training. There are two ways to work smarter to burn more calories in the gym, says Ebenezer Samuel, C.S.C.S., MH fitness director. ![]() Of course, losing fat means creating a calorie deficit. It protects and insulates our internal organs-but too much has been linked to an increased risk of diabetes, stroke, and heart disease. Belly fat, otherwise known as visceral fat, affects more than how we feel when we look in the mirror. And the appearance of your "spare tire" isn't even the most pressing concern. One box might get checked more often than others: losing belly fat.Įven with the rise of the infamous " dad bod," not everyone is content with their physiques. Lots of guys work out to gain muscle, lean down, build confidence, improve athletic performance-more than one reason likely motivates you. Repeat.YOUR FITNESS JOURNEY looks nothing like that of the guy on the bench next to you, but your motivations might overlap. Bend your elbows to lower your hips down toward the floor, then extend your arms to bring your hips back up toward your hands. ![]() Lift your hips off the surface by putting your weight onto your hands. Extend your legs in front of you with your heels on the floor. Find a sturdy surface in your home, like a bench or chair, and start by sitting with your hands on the edge of the surface. Though most obviously an arm exercise, tricep dips are also a fantastic way to work out your core and trim belly fat. Hold for 30 seconds, then switch sides, and repeat. To take it to the next level, reach your arm toward the ceiling. Then, brace your abs and lift your hips off the floor until your body forms a diagonal line. To perform this exercise, lie on your left side with your elbow directly beneath your shoulder and your legs stacked. Though more difficult than the classic plank, the side plank relies on your core to keep your body stabilized. Twice as challenging, twice as rewarding. Note: If one minute is too challenging, start with 30 seconds, work your way to 45 seconds, and eventually you’ll be strong enough for one-minute wall sits. Look straight ahead as you hold the position for one minute. Lower yourself by sliding your back down the wall until your legs create a 90-degree angle and your knees are over your ankles. To complete this exercise, stand with your back against a wall, place your feet two to three feet out in front of the wall, and slightly bend your knees. When performed correctly, this stationary exercise is a great way to activate your abdominal muscles to help lose belly fat. Think of wall sits as the cousin to the squat. ![]() The classic jumping jack is a simple way to help you lose belly fat due to the high number of calories that are burned during this intensive cardio activity. These exercises can be performed alone or tacked onto your daily fitness routine.Īn old P.E. Repeat the entire circuit 3 times for the most intense 7 minutes of your day. The best part about these belly burners? There’s no gym equipment necessary.Ĭomplete each of the following exercises for 20 seconds and follow each set with a 10-second rest. Whether you’re trying to shed a few pounds, or you’re always on the hunt for new ways to tone, incorporating a few high-intensity bodyweight workouts into your routine is one of the most effective ways to lose belly fat. ![]()
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