The fat around the stomach is one of the worst fats to deal with, because it is stubborn and does not budge easily. An increase in belly fat and the visceral fat that surrounds the internal organs of the human body can harm health and even lead to conditions such as diabetes, liver problems and heart disease.
To avoid complications and help reduce belly fat, HealthShots reached out to global fitness guru Aminder Singh, who offered the following tips:
1. Set a clear goal
The first step would be to set a clear goal of the specific fats you would like to get rid of and the motivation to do so. For example, if you want to reduce the size of your stomach area or belly fat, you must understand why you want it, which will help you achieve your goals.
2. Training of large muscles
It will be beneficial to focus when exercising on large muscle groups, as it will help burn more calories. You can do squats, deadlifts, chest presses, leg raises and other multi-joint exercises that work larger muscles.
In this category of exercise, even if you do not train the abdominal muscles, it will help reduce the fat accumulated around the stomach. Abdominal training is important for developing core muscles even though it does not burn calories.
Plank exercise the right way
3. Reducing calories
Calorie deficit is the way to go if you want to lose weight. The next step will be to burn more calories than you consume. You may even need to cut 20-25% of your daily food intake to get to this point.
The plank or plank exercise, the correct way as shown in the image above, is one of the best exercises, which will help strengthen your core and increase muscle endurance.
This basic and effective bodyweight exercise works the core muscles (rectus abdominis, abdominal muscles and glutes, as well as the upper and lower back, shoulders and glutes).
5. Walk 12,000 steps
Walking at least 12,000 steps every day contributes to building a strong body, improving health and losing weight.
6. Improve your sleep pattern
The last and most important factor is your bedtime routine. If you sleep and wake up on time, your body will recover quickly and your chances of gaining belly fat will decrease. So, make sure you get at least 7 to 8 hours of sleep every night.