We all, or most of us, want to have a flat and sexy belly. However, some of us are having difficulties in getting rid of this stubborn belly fat. It's still there, even after you train so hard every single day.
Losing fat can be one of the easiest and hardest things to do. The reason is that science makes it very clear what the process is, and the issue is that sticking to what science says we should do can become really challenging, which makes the fat loss progress halted.
It is important to know that not only exercise, but your nutrition also play an important role in getting rid of the stubborn belly fat. In order to lose fat, you have to be in calorie deficit. But, don't ever use crazy diets because you are likely will never ever be going to see long term success from the burden you put on yourself.
Let’s say you are already in calorie deficit, and you still need to lose belly fat. For this, you should be true to yourself. How healthy are you eating? How is your portion sizes? What about your consistency? These questions can help you determine if the nutrition aspect is acceptable, and we can check on the next variable, which is the training.
Diet alone is not enough to lose stubborn belly fat forever. You also need to do exercises that consist more than just cardio to help increase your metabolism and burn more calories. Ideally, 3-5 weight training per week is what you should be aiming for.
Abs or core training, also something you want to do. When these muscles are developed, you will get a visual impact that often helps motivate you to keep doing more, not to mention to get a more aesthetic look too!
Fat Burning Workouts You Can do At Home
If you are a beginner, you can do this entire workout with or without weights at all. Use a light dumbbell and gradually heavier weight, depending on your level.
For beginner level, do repetitions of 8-10 and 2 sets. Rest 30 seconds every 2 movements. As it get easier, increase the sets or repetitions, because progressive overload is necessary.
Lunge x8/Legs
This exercise train your lower body. It works on your quadriceps,
hamstrings, and glutes.
It also helps you achieve a more stable and stronger core.
How
to do Lunge:
●
Start from standing position
● Step forward with one foot until it reaches 90-degree
angles
● Your front knee should not go over the toe
● Your rear knee should remain parallel to the ground
● Lift the lunging leg back to original position
Prisoner Walk-Ups x8
Same like lunge, this workout also train your lower body, and
absolutely a leg crushing exercise. How to do Prisoner Walk-Ups:
● Starts with hands behinds your head and in kneeling
position, like a prisoner
● Carefully stands up with one leg at a time,
just like doing lunge
● Return to original
position, one leg at a time
Push Up x10
This is one of the most common exercise but also a great one for
your body. It trains your chest, arms, and shoulders. Push Up has so many
variations, this is why you can always implement push up in your training
plan and get stronger.
How to do Push Up:
● Get on the floor, in plank position with hands shoulder
width
● Hands position are in a straight line from your chest
● Do not flare your elbow for more than 45 degree
angles.
● Bend your elbow and lower yourself until your chest almost touch
the floor
● Push back into original plank position
Hover Hops x10
It's like push up, but with extra movement. How
to do Hover Hops:
● You start in high plank position, keep your
hands and feet hip width apart
● Jump your feet in, toward your body and back out
● Keep the knees slightly bent through this exercise
Mountain Climber x20 secs
This is a fun and great core
exercise. It targets the whole body, but mostly arms, core, and shoulders.
Mountain Climber relies on your ability to hold the plank position, so make
sure to get your arms and hands are straight down from your shoulders, and
keep your back flat, not arched.
How to do Mountain Climber:
● Get into plank position
● Pull your knee into your chest, as deep as you can
● Repeat with another leg, keep your hips down in every movement
V Sit x20 secs
This is a great move to train both your upper and lower abdominal muscles. It also helps you develop a strong core as a basis of functional strength. How to do V Sit:
● Lie flat on the ground
● Keep your legs straight and raise it as high as you can
● Lift your upper body up towards your knee
● Keep the movement controlled as you move up and down
Do remember that you can't out training what you eat. That's why there's a saying "Abs Are Made in the Kitchen", which means you won't see abs and get a flat belly if it's covered by cheeseburgers, junk food, and layers of fat from immoderate eating.
In conclusion, you will have to do both. Control your nutrition, and exercise. If your body fat is high, you need to be in calorie deficit, workout 3-5 times/week, and stay consistent.
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