Belly Fat Burn Author: admin

belly fat burn

exercises that will help burn belly fat, but can be done in a house?

I want to burn belly fat, but do the exercises in my house. SIT UPS DON’T BURN FAT, so please don’t respond with “sit-ups”. I really need to burn it, preferably in a month? I am not obese, or really even overweight, I just have a little extra fat on my belly (no where else). Any exercises I could do in my house? That could burn fat, fairly fast? please help!

If you wanted to, you could always try the Insanity or P90x programs, although those last for longer than a month. I have done the Insanity program and it is probably one of the most intense workouts you could get at home. There is no doubt that you will burn belly fat doing it.

Other than that, bodyweight circuits are effective for burning fat without having to go to the gym. Check out Craig Ballantyne’s bodyweight circuit workouts, including his Turbulence Training program (Crazy 8 is one of his free workouts).

From personal experience, some of the best exercises that you can do at home are burpees, bodyweight squats (max reps), static holds (like plank position and wall squats ~ try to build up the amount of time you can hold them), and different varieties of pushups (close width, wide, normal, incline (use two chairs), decline (legs up on couch or chair)). If you have a bar at home, you could also do pullups and dips (use two chairs if you don’t have two bars). Try to design your own circuit with these exercises (increase reps/time when it gets easier for you).

Also make sure your nutrition is good, since bodyfat is almost always a result of poor diet. Make sure your diet incorporates the following foods, and that you calculate your appropriate calorie intake and macronutrient proportions:

Protein
________
- Skim or low fat milk
- Eggs or egg whites
- Lean meats (chicken breasts, pork, lean beef)
- Fatty fish (salmon, trout, mackerel, bass)
- Legumes (including red beans, navy beans, chickpeas, etc).

- Fresh vegetables (cucumber, celery, lettuce, carrots, bell pepper, etc.)

Whole grains
____________
- Bread
- Brown rice
- Oatmeal (not instant)

Fresh fruits
__________
- Apple
- Banana (due to sugar content it is best to eat in the morning or before workout)
- Kiwi
- Berries (Strawberries, blueberries, blackberries, etc.)

Snacks
_______
- Almonds, walnuts, and other nuts
- Natural peanut butter
- Sunflower seeds
- Low fat or fat free yogurts (Greek yogurt is really good)
- Cottage Cheese and other low-fat cheeses

If you do all of the above, you will definitely lose body fat. Remember that you cannot target belly fat alone – working out with the proper diet will reduce fat all over your body, but the stubborn belly fat near the lower abs is usually the last to go.

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