A Step-by-Step Workout Routine for Stomach Fat

A Step-by-Step Workout Routine for Stomach Fat

We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

Slim down your waistline by cutting calories and resorting to vigorous exercise.

Marili Forastieri/Digital Vision/Getty Images

Getting rid of stubborn stomach fat doesn't happen overnight. It takes plenty of time and dedication on your part to tighten up your waistline. Following a step-by-step guide, rather than going at it blindly, may make it easier for you to succeed. The key to success is not resorting to the next miracle ab gadget toted on a late night infomercials. In fact, burning fat from specific parts of the body - spot reducing - isn't possible. Instead, start focusing on making small changes to your diet and using a combination of cardio and resistance training to melt away the belly fat.

Get Your Head Right

If you're going to get a trim belly, you've got to prepare your body and mind for hard work. Making lifestyle changes will increase the odds of success. It may take you a week, or it may take a month, but the results will show over time. Avoid using a scale to track your results because scales are inaccurate for measuring fat. Instead, track your results by measuring the circumference of your waistline at the end of each workout week. Record the results on paper to track progress.

Bye, Bye Sugar

The diet you consume directly affects weight and the amount of stomach fat you accumulate. To lose pounds, reduce your sugar and saturated fat intake as much as possible. These are empty calories that your body doesn't need. This includes soda, candy, pastries, chips, ice cream and limited fruit juices. Snack on alternatives such as carrot sticks, yogurt, string cheese, fruit, granola bars or protein shakes. Fruits, oatmeal and vegetables are full of fiber and can help you feel fuller throughout the day, helping to limit snacking. The same is true for high protein foods like chicken, turkey, lean beef, peanut butter, quinoa and dairy products. Small changes can make a big impact. For instance, eliminating your daily 20-ounce soda can help cut 250 calories from your daily intake. That's equivalent to cutting a half-pound of body fat per week.

Sweat those Calories Away

Once you've adjusted to your new dietary changes, start your cardio regimen. The key to burning away belly fat is boosting the intensity. High-intensity interval training, or HIIT, can burn fat more quickly compared to steady-state moderate exercise. And it's easy to get started. Use any of your favorite aerobic exercises, such as jogging, elliptical machine, treadmill or cycling. After warming up for a few minutes, increase the intensity to about 80 to 90 percent of your maximum effort for 30 seconds. Then lower the intensity to a moderate pace for 60 seconds. Repeat this cycle 10 to 15 times. Finish the workout with a three-to-five minute cool down and stretching. Do this work out three times a week on Monday, Wednesday and Friday.

Boost Metabolism with Muscle

Resistance training is often overlooked, but increasing your lean muscle mass will help boost your metabolism and in turn, help you burn more fat. Precision Nutrition says that adding 11 pounds of dense, lean muscle tissue will burn an extra 250 calories per day while you're at rest -- now that's an efficient fat loss strategy. Set aside 30 to 45 minutes on Tuesdays and Thursdays for your weekly resistance training workout. Do a full-body workout using enough resistance with each exercise so the final two repetitions are tough to lift. 10 to 12 reps per set is ideal. A sample full-body workout may include bench press, deadlifts, pullups, rows, bicep curls, calf raises, back extensions and crunches.


Continue making smart dietary changes a little bit every few weeks, such as switching to black coffee instead of cappuccino or high-calorie dairy cream. As your cardio and resistance training workouts become easier, or either one becomes boring, change it up. You can add intensity, workout duration, try new exercises or increase resistance level. The important thing is to keep challenging your body. Your jeans will be fitting better before you know it.