BEST 5 WAYS TO LOSE AND BURN FAT BELLY

fat belly

THE 5 BEST WAYS TO LOSE AND BURN FAT BELLY

 

5 ways to lose weight and burn fat belly within the shout period of time (i mean within 2 weeks up) which am going to let you know and discuss here with easy steps to follow when you are about to start doing it.

Surely it is very possible to lose 3 kg to 5 kg of weight in less than 2 weeks. The most things are that you must dedicate yourself to the diet and fitness workout you are into.

These are some exercises or workout you can do at home or around the premises to get rid of fat belly and lose weight within a short period of time.

Which am going to explain it in this article, method, or steps to do it and mention the 5 ways to get rid of the fat belly and lose weight without the needs of specialized equipment.

For the 2 weeks do these exercises by following the steps and procedure every day for six days in one week.

Give yourself daybreak to give your body full capacity rest which means you have to rest the seventh day before starting again the second week and repeat the same exercises.

  • PLANK
  • TAKE A WALK
  • RUNNING
  • CYCLING
  • SWIMMING.

 

 

PLANK EXERCISEworkout

In this article, I will clarify why board practices work to smooth your fat tummy,

  • What you have to think about this activity,
  • The best planks for flattening the stomach, and
  • The benefit you are to gain by doing it.

 

A plank is a simple means a core exercise that helps you to build strength and stability in every part of your body which consists of different methods.

A plank workout is similar to push-up set in place without moving your body weight up and down. This looks or sounds nice and easier more than that of a set of push-ups workout, but the plank can requiring a great physical effort very quickly when doing this kind of exercise.

In some sport like football, they use this plank workout as part of their regular exercise because it has actual effective which improves their strength and having a large physical extent from side to side of muscles in their body.

It is very good and necessary for you to know and have more understand why the plank workout is very important for your body before you start or making attempt on how to do a plank exercise.

By starting a plank workout, it is very sure and certain to feel a different kind of burn in your body and stomach.

 

The best planks for flattening the stomach

The best thing about this plank exercise is that this workout will create a firmness stomach to the perfect shape you want as it works through every muscle in your core.

Start from the rectus midsections to the hips, to back, to obliques, and cross over abs, which implies you give your center an exercise to do with your plank works out.

There are five different types of plank exercises which am going to list below and I will like you to combine all these five types into one routine as one.

  • THE PLANK
  • PLANK AND LEG LIFT
  • STRAIGHT-ARM PLANK
  • STRAIGHT-ARM PLANK WITH RAISE
  • SIDE PLANK.

 

 

THE PLANK WORKOUT STEPSfat belly

Steps to follow.

  • Lay your mat on the floor.
  • Lie on the mat with your stomach which means your face and stomach facing the ground.
  • Be in this position with the help of your forearms and your toes.
  • Let your body be inflexible and straight which means hard to bend or stiff like a plank and try not to sag (mean do not bend).
  • Remain in this spot for the least of 30 seconds.
  • Increase the duration every 2 days by 10 seconds so that before the completion of the 2 weeks you have to use a full minute.
  • It is necessitated that you inhale profoundly all through this activity.

 

PLANK AND LEG LIFT
  • Be in a plank position make sure your abs are tight and your forearms are touching the ground.
  • Hold your glutes, lift up, and hold one leg with your foot a little high above the ground level.
  • Let your foot be an inflexible position.
  • Do this by lifting your left leg 5 to 10 times for 1 set, switching legs after each set.
  • Do 3 sets and on each set tried to take a rest of 5 seconds.

 

STRAIGHT-ARM PLANK

 

  • To do this straight arm plank you have to be in a push-up position with your hands on the floor below your shoulders, make sure your seams are straight without bending.
  • Make sure to move your feet be together or closely.
  • Make sure your legs are aligning and let your weight be on your toes.
  • Its a must for your body to form a straight line or shape, starting from your head  straight to your lower legs.
  • Now brace your abdominal by squeezing your glutes and keep your body in a cool and good position.
  • Now be in that position for exactly 30 seconds.

 

STRAIGHT-ARM PLANK WITH RAISE
  • To do this straight arm plank you have to be in a push-up position with your hands on the floor below your shoulders, and make sure your seams are straight without bending.
  • Now straighten your right arm by keeping your thumb pointed out.
  • Be in this position for like 20 to 30 seconds
  • Now switch to the other arm.
  • Be in that position until you reach the time, making sure your hips stay at the exact place without drop down till you are going to finish doing this exercise.

 

SIDE PLANKfat belly
  • The starting position is by lying on your left side with both your feet be together.
  • Let your left forearm elbow support your body by letting it be below your shoulder.
  • Make sure your hips are raised up and your body is directly from your head to your feet.

 

  • Hold this position for a minimum of 30 seconds, without letting your hips drop or go down till you are going to finish the first set.
  • Do something very similar with the contrary side and complete 3 to 5 sets.

 

Make sure you hold your abdominal at all times so that your body will be stiff, also when doing this make sure your head and your neck are straight.

The purpose of doing this is to gain and maintain the muscular balance of your body that is why the longer the time you use to do the side plank the better result you get.

These are the 6 benefits of doing plank exercise which is listed below:

  • Balance
  • Body posture
  • Improves mood
  • Improved flexibility
  • Improved metabolism
  • Improved core strengthening

 

 

TAKE A WALKfat belly

Is simply a workout which makes you take work from one place to another with an easy walk or you walk around your company for some minutes (least minutes is 30 minutes for beginner). It sounds nice right.

If you start doing walk exercise the number of calories you have to burn is 2000 calories in a week (mean per week) and that is the average calories to burn for the walker, but it depends on the amount of your weight and the distance you covered during taking a walk.

In your plan to use walking to lose weight, try to take one day off in that week to rest so that your body will be fully charged for the other week and also make sure you don’t sit for too long.

In this article, I will discuss what you have to know about the two main things which are:

  • Weight Loss walking Workout Plan
  • The types of walking

 

Weight Loss walking Workout Plan

Now let me show you how you can get started with this plan

FIRST DAY

  • Sunday: Take a long walk workout for 60 minutes in a lively step

SECOND DAY

  • Monday: Rest without doing walking, but if you like to take an easy stroll you can.

THIRD DAY

  • Tuesday: Take a walking workout with about 30 minutes in a lively step which means this is just a short walking workout that is why the time use is less than the first day, with another strength workout.

FOURTH DAY 

  • Wednesday: Take a short walk workout today again for about 30 minutes in a lively step

FIFTH DAY

  • Thursday: Take a long walk workout also for about 60 minutes in a lively step

SIXTH DAY

  • Friday: Take a short walk workout for about 30 minutes in a lively step with another strength workout.

SEVENTH DAY

  • Saturday: Take a long easy walking day with 30 minutes in a lively step at first, then with another 30 to 60 more minutes in a small place.

 

The types of walk workouts

There are four different types of walk exercises, which am going to discuss and let you know how it works and steps to take to do it. Which are?

  • Short Walking Workout
  • Very -Short Walking Workout
  • Long Walking Workout
  • Long Easy Walking Workout.

 

Short Walk Workout

This is among the simplest of all walk workouts for you to start with as a beginner because it takes little time when doing this your heart rate is going to rise to 60 – 70 percent heart rate because it will make you breathing harder than usual.

Steps to follow

  • Use five minutes to walk in a small space for a warm-up.
  • Increase your speed rate in the same small space for 30 minutes.
  • Now slow down your speed in the same spot for five minutes.

If you like to do a gentle stretching routine after you have finished your walk.

 

Very -Short Walk Workout

In case if there is no time for you to maintain the normal walk workout, now you can schedule your time by fixed 30 minutes to your plan per day divide it into 3 sections for you to take walks.

Steps to follow
  • Use 5 to 10 minutes to walk in a small space for a warm-up.
  • Increase your speed rate in the same small space for 10 minutes.
  • Now slow down your speed in the same spot for 5 to 10 minutes.

 

Long Walk Workout

For this long walk workout as the name sound, the time you will use in this workout will increase more than that of the short and very short walk workout to 60 minutes.

Steps to follow
  • Use 10 minutes to walk in a small space for a warm-up.
  • Increase your speed rate in the same small space for 60 minutes.
  • Now slow down your speed in the same spot for 10 minutes.

 

Long Easy Walking Workout

This workout required more time than the 3 previous one mentions before, also you can join some people or group on their workouts.

  • Use 10 minutes to walk in a small space for a warm-up.
  • Increase your speed rate in the same small space for 60 minutes.
  • Now slow down your speed in the same spot for 60 minutes or more.

 

 

RUNNINGlose weght

Running is an exercise that burns out some amount of calories and reduces your body fat percentage which makes you lose weight in a short time.

If you consistency doing this running exercise it will help you to reduce belly fat and also reduce other areas that contain fat, also builds strength and stamina.

Running is the best fat burning exercise which burns more calories to gain more fitness, which does not require big or too much equipment to use.

Everything you require to use for running exercise is a couple of shoes.

If you stick to running exercise is the most for you to lose about 3000 to 6000 calories in a week and that means you lose 1-2 pounds in a week.

For you to achieve this you have to reduce the food that contains too many calories and engage yourself into physical activities (running workout) to burn more calories out of your body.

 

 

CYCLING

A cycling workout is another best exercise to engage in to get rid of losing fat belly and burn fat fast.

For you to burn fat belly and lose weight it requires good three this which are:

  • Abdominal muscle activity (strengthening).
  • Abdominal stabilization.
  • Body rotation.

All these 3 things will make you lose weight and burn fat belly fast without waist time which we make you burn 200 to 600 calories within 30 minutes of riding a bike.

And also it depends on the speed and intensity you use. This means the more minutes you use to ride will determine the number of calories you have to burn.

 

 

 

 

 

 

 

 

 

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