The Ten Best Exercises To Lose Belly Fat
The best exercises to lose belly fat are not sit ups
. They are not crunches, leg lifts or knee raises either. Surprised? Well, if you think about it a moment you should not be. Those exercises are designed to build muscle and, while the more muscle you have the more fat you will burn, the muscle group is too isolated and the level of energy required to do those exercises is too low to really burn any fat.
Then is has got to be running long distance. Nope. The stairmaster? Nope. The elliptical? Wrong again.
As I said before, it is true that the more muscle you have the more fat you will burn. You know where that takes us. Yes, weight lifting.
So, you are telling me that if I want to lose fat on my belly that I should do some bicep curls?
No. Remember how I said that stomach exercises did not burn fat because the muscle group is too isolated and the level of energy required was too low. The same thing is true with curling. Yes, it will build muscle, but it just does not put your body through a wide enough range of motion to cause you to exert any significant effort.
The type of weight lifting exercises you will be doing to lose belly fat are called compound exercises. These exercises include dumb bell snatches and clean and jerks, squats and dead lifts and require you to use multiple muscle groups in conjunction. You see the difference? When you curl you are using only your bicep and lifting a weight from the middle of your thigh to your chest. When you do a clean and jerk you are lifting a weight off the floor to your chest and then over your head. The level of energy you expend is significantly higher.
These exercises provide a number of benefits. First, they build muscle and the more muscle your body has the more fat you will burn. Second, because of the level of exertion these exercises require you will throw your body into a state of metabolic shock and be burning calories at a higher rate long after the workout.
So here are the ten best exercises to lose belly fat in no particular order.
1.The squat. Stand with your toes pointing slightly outward and balance a bar bell on the back of your neck and shoulders. Now lower your body into a sitting position and come up again.
2.The dead lift. To do this exercise stand above a bar bell and lower yourself to it as if you are sitting down. As in all the exercises it is very important to keep your back straight and your butt out and your eyes forward. Grip the bar with one hand facing down and one hand facing up. Now dig your heels into the ground and lift with your legs.
3.The clean and jerk. Stand over the bar bell and squat down to pick it up with your palms facing down. Lift the bar with your legs to your hips then lift it to your chest in a reverse curl motion and then over head.
4.The single armed dumbbell snatch. Standing over a DB simply grab it with on hand and, in a single motion, raise it high over your head. Lower and repeat.
5.The military press. Standing upright with a barbell or two dumbbells in your hands simply raise it over your head, lower and repeat.
6.Burpees. Start in a standing up position and then squat down and fall forward into a push up position, kick your legs back and do a push up. Then jump up from a squat position, stand up and do the whole thing over again.
7.The Kettlebell swing. Simply squat downs and pick up a KB between your legs then, as you stand up, thrust forward with your back and hips. Do this a number of times and you will really feel it.
8.Renegade rows. Assume s push up position with your hands gripping two dumbbells or kettlebells. Raise one DB or KB in a rowing motion and lower. Raise the other one, lower and repeat.
9.Lunges. Also known as the split squat, you begin by standing straight up with a barbell on your shoulders or dumbbells or kettlebells in your hand. Now, simply step forward with one leg in a lunging motion bringing the opposite knee toward the ground. Repeat with the other leg.
10.Box Jumps. Simply jump up onto a box about 18 inches or higher and repeat.
by: John Kidder
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