7 EXERCISES TO REDUCE BELLY FAT & GET RID OF VISCERAL FAT!
- Rob Gord
- Aug 18, 2021
- 8 min read
Ok so you are having trouble with belly fat or visceral fat or both! You want to know what exercises reduce belly fat?? Ok here you go. I am going to lay out the best 7 exercises to do!
Ok, so you are having trouble with belly fat or visceral fat or both! You want to know what exercises reduce belly fat?? Good news. I am going to lay out the best 8 exercises to do!
Before we jump into it. There is a common misconception that you have to do lots of ab and core exercises to reduce belly fat. That is just not the case luckily. It just comes down to a few things. The main way to reduce belly fat is from a calorie deficit through physical activity and your calorie intake. Your stress level and lean muscle content will also play a large role in getting rid of that dangerous visceral fat.
Before I get into the actual exercise I just want to drive home the point that just targeting the abs with just and abs exercises is called muscle targeting. It does not work well for burning fat in a specific area. Targeting only works for building muscle. The body just does not work that way.
The body will reduce overall body fat from different areas of the body as it needs more energy. So if you are in a calorie deficit your body will just burn fat from wherever it is stored. It is different for everyone. Some people have large amounts stored around the love handles and others round the legs and calves or face.
The bottom line is if you want to reduce belly fat, just reduce your overall fat by burning more calories. That does not mean to go on a crash diet or starve yourself either. That is just not sustainable and will yo-yo you back to where you started and or even worse than before. So this what you do...
Step 1. Diet.
Make sure your calories intake is just under what your body needs to maintain your current weight. If you are not sure you can use a free app like myfitnesspal.com. It is easy to use and will give you a great start!
You could also try this 4-Second "Red Juice Ritual" Kills Cravings & Melts 35lbs Of Embarrassing Belly Fat Without Strict Dieting.
I am not going to spend a ton of time talking about diet in this post because you wanted to know about which exerises to do! But it is important. So, if you need help with what foods to eat. Check out my recent post 20 Foods To Eat To Lose Weight. (after you finish here ! :)
Step 2. Full Body Exercises.
Choose full body exercises to reduce belly fat. Full body exercises utilize more energy and burn more calories, so you will end up burning more fat! Also there is an added benefit. Full body moves will build muscle faster! The more muscle you have, the more belly fat you lose!
So here we go!. Here are the 8 exercises to reduce belly fat:
Stair Run!
Try sprinting up 4 to 5 flights of stairs as fast as you can without losing form. Make sure to warm up for 5 minutes first. I like to do this exercise fasted a couple times a week first thing in the morning. It takes me 12 minutes. Keep it to 60 seconds of running and 60 seconds of rest. If you are a beginner, then take 2 minutes rest. Try to do 4 to 6 rounds for several weeks. I can guarantee you this exercise will help to reduce belly fat and shed those love handles!
Actuall Henry Cavill who started in the superman movies and witch series actually would do something very similar, except he chose sprinting as his exercise of choice. If you do not have stairs or room to run, then you could do lunge hops, burpees, sprinting on the spot or skipping.
Here is one of my recent youtube workouts of Henry Cavill’s Superman Belly Fat Burner workout… >> HENRY CAVILL'S BELLY FAT BURNER WORKOUT/SUPERMAN EXERCISE.
2. Tuck Jump Burpees To The Ground Combo.
You knew a burpee was coming, but which one? Ha. Well this exercise is one of my personal favourites I use to help my clients in bootcamp class all the time. They all know this one all too well! The reason this exercise is so effective at reducing belly fat is because it has a very high calorie count per second. That means in a very short amount of time the body expends a very large amount of energy to perform the task. Remember what I said earlier about calorie deficit? This helps you get your body in a deficit in a very short amount of time. So you do not need a lot of them.
Try doing this exercise for 10 minutes. Work for 30 seconds and rest for 30 seconds. Repeat until ten minutes are over!. If you are a beginner, take 60 seconds rest! Do this 3 to 4 times a week and watch the fat melt away!
So start by jumping up and getting your knees high in the air. Then land softly and squat down to touch the floor like spiderman would. Then kick your feet back like a regular burpee. Next lay down completely on your stomach and get your whole body to the floor!. Next, just reverse everything you just did. So get up into a plank position on your hands. Then jump up to your feet. Back the tuck jump and repeat! If you need low impact, you can just step down into a burpee position and skip the jumping part of the movement.
3. Push up Claps Exercise!
What the heck is that and how does that reduce belly fat Rob? I can hear you saying it. Stay with me. I will explain. The same reason as the burpees. It is a high calorie to movement ratio. So in a very short amount of time you can burn a large amount of calories because it uses many muscle groups at the same time.
It is a regular pushup combined with clap in the air.. So as you come up out of your push up your hands clap together. It uses core muscles like the transverse abdominis, obliques, chest, shoulders, triceps and even your back will work to stabilize. So ya this is one my favourites for me personally and my bootcamp clients. No, if you need a modified version you can try it on your knees. Or easier still you can do a regular push up on your knees until you get stronger. !
Remember what I said earlier about lean muscle burns fat!. The more muscle you have the more calories you burn! So yes it's important to add in an exercise like this that builds muscle if your goal is to reduce belly fat !
You can even try one of my very popular belly fat burner workouts here. It incorporates pushup clap as well as 2 other exervcises. Watch here >>TIME SAVER WORKOUT |15 MIN|UPPER BODY|MUSCLE/WEIGHT LOSS/LOSE BELLY FAT
4. Dumbbell Power Clean Exercise.
This one has the best of both worlds; It builds muscle, and uses large muscle groups. This double bonus is a great recipe for reducing belly fat. Compound movements are always a great choice because of the efficiency. Studies have shown exercises that utilize large muscle groups are superior to single joint exercises when muscle growth is the goal.
Muscle is key because it is metabolic. Meaning the more muscle you have the more calories you need! So this makes a top choice in my bootcamp and my personal workouts. If you are a beginner you can still do this exercise. Just start really light at about 40% to 50% of your Ten rep max,
I use this Dumbbell Power clean exercise here in my Youtube short video Henry Cavill’s Superman Power and Speed workout....Watch here>> Henry Cavill's Power and Speed Superman Workout. Full body exercise.
5. Deadlift.
This is another amazing exercise for reducing belly fat! Notice that none of these exercises include crunches or situps? This is for a good reason. The deadlift utilizes large muscle groups and the multiple joints all being used at once promotes muscle growth! Of course, this has a high calorie burn per movement too, so say bye-bye to extra calories in a short amount of time!
If you are a beginner, start very lightly until you learn proper form. You can also do this with dumbbells too! Same result!
Here is a very popular workout and I love this one. You can use the deadlift exercise in this super man 10,000lb workout. Henry Cavill's 10,000 lb workout superman exercise. Full body
# 6 Bear Crawls.
There are different versions and variations you can try. The great thing about the bear crawl exercise is it does not need any fitness equipment. Just your body . Celebrity trainer Magnus who trained Gal Gadot from the Wonder Women films was a big fan of this exercise. Not only does it hit all the muscle groups, it really hit the core region hard! ! The main muscles worked are quads, shoulders, triceps, core, and obliques. Try adding it to your abs or core days. Try 60 seconds for 3 to 4 sets.
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#7. Pull ups.
This may seem like a funny one to include, but stick with me for a moment. The muscles in the back are large and underestimated when it comes to burning calories. Some people may not realize that your core is working during the pullups. The core muscles help to balance and stabilize while you move on the bar. Think of a gymnast on the parallel bars. Gymnastics do not really do crunches ever but have incredible abdominal strength!
The large muscle groups of the back means you will be burning lots of energy plus building muscle to burn more energy! That all equals low visceral fat and low subcutaneous fat! In other words this is a great exercise for reducing belly fat!
If you are not good a pull ups yet do not worry about it. There are lots of ways to still work your back.
You could start with bent over dumbbell rows or cable lat pull downs. If you are at home with no cable, try getting a cheap $15 band and squeeze in a doorway . Kneel down and hinge over to do your Lat Pull -Downs. If you have a bar to hang from, you could actually put a small chair or stool and use one leg to offset the weight until you get strong enough!
Now that you have some exercises to help you reduce belly fat, and loose that muffin top. The next thing is get your food intake dialed in. You might like my recent post; 20 Foods to eat to lose weight, flatten your stomach and drop the love handles
I also personally take Okinawa Flat Belly Tonic
The Okinawa Flat Belly Tonic is a new one-of-a-kind weight loss “tonic” supplement. It helps men and women burn fat fast using a simple 20-second Japanese tonic. This combined with proper sweaty workouts, and clean nutrition I am unstoppable . The fat just melts right off! I Love it.
I have been recommending this to my clients, along with High Intensity Interval Training. When you have a chance check out their body transformations. Their pictures say it all! I do not take very many supplements, but this one that I do really find helps me personally. Of course there is more to burning fat than just this. Being in a calorie deficit is must for losing weight too. But this is a great start.
If you need help one to one you can have a FREE personal training session with me.
It includes a free 18 week more muscle program all laid out in an excel spreadsheet! It is the exact format I used when I was out of shape!
CLICK HERE for your FREE session today!
Committed to your success. Rob Gordy
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