We won't lie and say that you need intense mega workout and a 0 calorie diet to fight belly fat. To lose belly fat, you need to follow three essentials: effectively, moderately, and regularly.
Effectively: People tend to think of having a flatter stomach as just crunches and crunches - that's just not true. For more defined abs, you need to work your abdomen area well (which we have discussed in previous abs blogs); you are really focused for a flatter stomach should be on cardio exercises and working on the rest of your muscles.
In terms of cardio, don't dwell too much on what kind of cardio to do, as much as what kind you'd prefer to do. As long as you increase your heart rate, you are heading in the right direction towards belly weight loss. However, walking is not a very effective physical activity.
Something a little more intense, like jogging or work on a training bike would be a better cardio workout. There is no need to switch to high intensity interval training (unless you are already at that level.) Start at a reasonable / moderate intensity for yourself and keep progressing until you start. see results.
Time and time again we write about the epic of the rowers - rowers make great all-in-one cardio machines. Rowers train multiple muscle groups and perform a full body workout: upper and lower back muscles, shoulder muscles, biceps, abdominals and obliques, glutes, hamstrings, and upper / lower calf muscles. Rowers are affordable and efficient, just 20 minutes of rowing in your home gym and you will feel the burn!
As mentioned earlier, the key to cardio is choosing the type of cardio that you enjoy, so you'll want to do this workout often. It doesn't have to be intense, but the more intense the better. The idea is that you really want to burn off the energy that you get back from eating during the day.
Think of your belly as a gas tank that you want to keep nearly empty. The more you eat throughout the day, the harder you will have to work to empty the tank each day. To learn more about the types of cardio, see 3 types of indoor cardio exercises to keep you in shape.
Effective strength training is much more important to maintaining a flat stomach than most people realize. And it mostly has to do with the gas tank example mentioned earlier. Because it takes a lot more energy for your body to maintain muscle, you would be able to do less cardio on your way to losing your belly.
Plus, you can eat more calories to maintain your extra muscle mass. Build muscle and you'll need to eat more calories, or an easier path to muscle definition. However, don't take this trick as a license to slack off your cardio or your diet, use discretion!
Your best bet for lifting, and most things in life, is variety. By varying your workout and making sure you are effectively working on several of your muscle groups, your body will burn a large amount of calories to maintain all of those muscles throughout the day. home gyms , free weights , and resistance tubes are effective ways to get a wide variety of exercises in a short time.
Resistance tubes are a prime example. The Marcy blog is generally about free weights, but some people don't want the commitments that come with a set of free weights or a home gym (but you still need to commit to your health and fitness!)
If you can't commit to a Marcy all-in-one smith machine or free weights, try some of the resistance tubes at MarcyPro.com. Resistance tubes are a very economical choice and they are very friendly for travel! Perfect for those who travel frequently or those with limited space.
Moderately: You know the problem with being moderate. We don't want you to hurt yourself or push yourself so hard that you never want to work out again. Your health and safety are always a priority!
The important part of moderation on this blog is to eat moderately. It is often how much you eat that causes a tummy, and little of what is especially eaten. In theory, just having a belly is due to overeating.
There is some evidence that avoiding carbohydrates is essential for weight maintenance / loss. However, everyone is different, and we'll cover this in detail in the future.
Many have reported good results with keto diets, paleo diets, etc., but these diets are difficult to maintain in the long term. Because everyone's diet varies greatly, the overall goal would be to eat less and follow the advice in this blog on nutritional advice.
Consistently: Of course, consistency is the key to any business (saving money, losing weight, writing blogs, etc.) Two Giant Pitfalls to Avoid: Don't Stop Your Diet and Exercise Program simply because you are happy with how you look / feel. Your results are constantly fleeting due to factors like age.
Even after reaching your target weight, you must remember that you have achieved that target weight through regular diet and exercise. Therefore, maintaining this target weight would go through regular diet and exercise.
Another problem is that people tend to quit because they don't see results. By being consistent, be patient! Always allow at least 8 weeks to see any type of results.
Finally, the still emblematic beer belly. We've all seen or heard of the dreaded beer belly from TV shows to blogs 😉. A beer belly is a terrible sight; more importantly, a beer belly is incredibly unhealthy.
We can't blame all that belly on beer though. There are studies that show that the beer belly is probably not created by the beer itself, it is probably just the large amount of calories consumed by an individual. So, the high amount of calories in beer and the high calorie foods that are often consumed while drinking are probably the culprits of beer. Combine this with the growing sedentary lifestyle experienced by many and you have a cocktail for weight gain.
The point is, having a flat stomach and getting rid of body fat isn't as easy as giving up something like beer. Flattening your stomach is all about balance in your diet and exercise. (In case you think I'm just defending beer because most people think it's tasty: http://news.bbc.co.uk/2/hi/health/3175488.stm)
You may already have bulging abdominal muscles, you just need to reduce the size of your belly. If not for your appearance, then for your health. If not for your appearance and your health, stop bumping your stomach.
TL; DR Always focus on the three essentials: effectively, moderately and consistently. Lose that belly for health.
Going to the gym is a great habit. But when life gets in the way, sometimes you just can’t make it there. That’s why it’s important to have a home sport room. A must-have for anyone serious about staying fit, a home gym lets you get your workout in without ever needing to leave the house.
HERE ARE SOME OF THE GREATEST BENEFITS OF HAVING A HOME FITNESS ROOM :
1. HOME GYMS MAKE IT EASIER TO STICK TO YOUR FITNESS ROUTINE.
According to the etats du nord de l'amérique Department of Health and Human Services, every week, adults should get at least 2 hours and 30 minutes of moderate-intensity exercise, or 1 hour and 15 minutes a week of vigorous exercise—or a blend of the two. The HHS also recommends that you spread your workouts throughout the week and include muscle-building workouts at least twice a week.
Sticking to an exercise routine is easier said than done. But with a home sport room, you can get the workouts you need all from the convenience of your own home. Using private equipment, you get to avoid the traffic that comes with the gym commute, skip the lines for workout equipment, and exercise on your own time. With your home gym, if you exercise any time you have 30 minutes to kill, you’ll get your 2. 5 hours in before the weekend with time to spare.
2. A HOME GYM LETS YOU AVOID BAD WEATHER.
Bad weather is one of the most common reasons that people break their workout routines. Although it might seem like an excuse, oftentimes it’s a legitimate safety concern. There are almost 6 million car crashes annually, and 21 percent are weather-related. About 70 percent of weather-related car accidents happen on wet pavement, and another 18 percent occur during snow and sleet storms. Every year, almost 5, 000 people die in these crashes.
When you have a home fitness room, you don’t need to worry about the commute to the gym and can exercise from the comfort and safety of your own home. Having a home gym doesn’t just help you stay fit; it can also save your life.
3. HOME GYMS LET YOU EXERCISE IN PRIVATE.
We know that exercise helps to relieve stress and anxiety. But what if going to the gym makes you feel so nervous and intimidated that you don’t get the exercise you need ? You can end up in a vicious cycle of anxiety because you’re worried about people judging you. If this sounds like your experience, you’re not alone. Almost 65 percent of women and 36 percent of men avoid going to the gym because they’re afraid of what other people might think. People mostly fear judgment about their weight, but there are many other reported fears, such as :
Using equipment incorrectlyDoing exercises wrongWearing the “wrong” clothesNot looking or being athletic enoughLooking awkward while exercising
But when exercising in your home gym, you won’t have to worry about any of these things. You can wear whatever you please, huff and puff as loud as you want, and watch the dorkiest Netflix shows while you work out and no one will judge you … except maybe your family.
4. A HOME GYM LETS EVERYONE IN THE HOUSE GET THEIR EXERCISE.
Speaking of your family, when was the last time they worked out ? All members of your household – kids, teens, adults, seniors – need an age-appropriate amount of exercise. We’ve already talked about exercise for the average adult, but what about exercise for younger or older family members ?
The World Health Organization says that young people ages 5 to 17 should engage in at least 60 minutes of physical activity at moderate to vigorous intensity. The majority of their workouts should be aerobic, with bone-loading and muscle-strengthening exercises added several times per week. Ideally, older adults should get the same amount of exercise as their younger counterparts. Folks who aren’t able to reach those minimums—150 minutes of moderate-intensity or 60 minutes of high-intensity exercise – should progressively do as much as they can. Even older adults with limited mobility should be active at least three days per week to prevent falls.
As difficult as it is to get yourself to the gym, it’s even harder to get your kids or older relatives there. With a home sport room, you can be sure that the people under your care are exercising as much as they should.
5. YOU CAN DESIGN YOUR HOME GYM ANY WAY YOU WANT.
At the gym, your workout is limited by the gym owner’s equipment. Maybe that equipment works for you, but maybe it doesn’t.
Luckily, you can style your home sport room any way you want. Do you want a rower ? Get one. Do you like a particular kind of treadmill or brand of elliptical ? Done. Do you have a spouse or friend you would like to work out with ? Get two of something. When the gym is in your home, you get to decide what goes in the space.
The possibilities are endless ! But don’t feel intimidated by your options. If you aren’t sure how to start building your home fitness room, there are professional sport consultants who can look at your home space, listen to your workout needs, and help you style a personalized home gym. And, the best part ? Home consultations are free at G
Ready to Get Started ? At G