Losing weight has always been a challenge for several of us, but the best way to do it is by diet and exercise. In this article, I am going to share with you some of my favorite ways to shed stubborn belly fat.
In the last few years, a lot of people have lost weight through losing weight at rest. While there are several studies suggesting that exercising can help to burn off extra stubborn body fat, in reality, no one knows why or when it happens. So although there are plenty of things we could do to minimize our impact on our waistlines and stay fit, what’s more, important is knowing which exercises to start doing to get rid of that pesky flab that won’t budge.
To find out how to lose fat in your biceps and triceps, click here to read about 10 different ways to tone your arms and abs
The Best Ways To Lose Belly fat Without HIIT (High-Intensity Interval Training)
Now that there are a lot of options available for toning up your body, here are five proven, easy solutions to burning calories and getting rid of excess body fat. These methods will not only give you an edge over other women but may also boost your overall health by giving you more energy and stamina to carry out the activities you love to do.
1.) Squats
I have heard so many times from friends who struggle with their bulges, they can’t sit down for a while because their stomach grows bigger and larger all the time. They then end up avoiding the gym or just spending hours lying down on their office couch not doing anything, even though sitting for long hours makes your muscles sore. One such thing that helps these folks tremendously is squatting. Yes, squats are great cardio. But there is another benefit too that comes along. It builds tension and boosts metabolism, thus aiding in shedding unwanted body fat.
How to Do Squats?
Stand straight. This means if you don’t want to be held by gravity, stand on your feet. If you are new to squats, then you should follow instructions closely and hold at least 90 degrees angle while kneeling or crouching. Now, bend forward and lower yourself until your thighs touch the ground. Then, keep your back to the mat and keep bending until your thighs are perpendicular to each other. Hold for as long as possible and then slowly exhale and repeat on the opposite side.
2.) Dumbbell Bench Presses
If the thought of using dumbbells in your workout makes you shudder, check out the Dumbbell bench press for beginners guide. With dumbbell barbells resting above you, you can add resistance and increase the duration and intensity of your exercise without making any compromises with safety. The most common dumbbell bench press requires between 60-80% of a 1-2kg load. You should try to work in sets of 8 to 12 reps per set to see results. Most individuals find difficulty with working past 6-7 reps in sets. And then, once you get good at this technique, you can begin to use heavier weights like between 20-30% of a 100-150lbs strength pack.
How to Perform Dumbbell Bench Press?
Hold the bars in front of you. Place palms together behind your hips and raise them off both shoulders, keeping your upper arm parallel to the floor with your palms facing each other. Keeping your chest away from the bar, lower the bar towards your chest at a 45-degree angle with the elbows hanging behind your back. Slowly lift the bar with glutes to shoulder height and press the bar outwards. Always make sure to extend your legs completely when lowering and lifting the bar. For greater stability, train under a power rack.
3.) Dips
Dips can be used by anyone without special equipment. All you need is one pair of sneakers or shorts and maybe some water to drink. However, you will require proper form and core activation as well as proper technique if you try to include other lifts like rows or leg presses. Here are some tips to perfect the dips, you need a light weighted vest for balance and support. Also, perform dips with moderate weights and a slight incline.
How to Do Dip?
While performing dips, place your hands under your chest, parallel to the sides, and slightly apart. Keep your palms together. Bend forward and bend over backward with your knees slightly bent before returning to starting position.
4.) Deadlifts
The deadlift is not only known for being beneficial for weight training it can be extremely effective for improving your core and reducing fat. The deadlift is performed with two dumbbells above your head and an adjustable barbell on either hand. Lie back with your feet flat on the floor, chin raised, and feet in front of the bar, so that the bar is directly over your forehead. Use arms extended overhead, shoulders back, and lift the bar until it touches the top of your skull. Lower the bar and repeat. Note: Your weight should be approximately 145lb.
How to Do Deadlift?
Hold the bar in an upright position, feet flat on the floor, and arms fully extended. Lean back and lift slightly higher than your body from the bottom with proper spine extension, and bring the bar towards your head, keeping your knees straight and shoulders back. Return to the starting position.
5.) Kettlebell Swing
Kettlebell swings are fantastic workouts for those looking to strengthen their hamstrings, quads, calves, gluteals, and calves. When done correctly, kettlebell swings provide excellent cardiovascular benefits while increasing the speed, range of motion, and elasticity of your body, which creates tremendous gains in flexibility, balance, and mobility. Unlike traditional weightlifting movements such as bench presses that are static, kettlebell swing allows you to move freely and gives your abdominal muscles maximum stimulation.
How to Do Kettlebell Swings?
Kettlebell swings are made of three main components; firstly, lifting heavy weights, secondly, changing the position of the kettlebell and thirdly, rotating it quickly and repeatedly by twisting and turning. Follow these steps:
Lift a full amount of kettlebell up in the air on the middle of the bench. Make sure it covers the whole width of the chest and neck. Bring the handles from underneath your shoulder to your ears. Next, switch the location of the kettlebell and bring it to the face, elbow bent, and directly below the shoulder. Put the handle underneath the elbow and return the kettlebell to the original position. Repeat this process with varying weight sets to achieve desired effects while still maintaining safety.
Conclusion
It is essential to focus on proper nutrition and regular exercise to maintain a healthy lifestyle. Following a combination of these practices is the best approach to achieving sustainable change. By following these simple yet effective techniques you can expect to notice significant results over time.
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