Belly fat is some of the most stubborn fat to lose. Belly fat is also some of the easiest fat to gain back after it is lost. Think about it, where do most men hold their extra weight? Around the belly. This isn’t just coincidence either, it is an evolutionary trait that comes from us constantly eating processed foods and not exercising. You will need a solid fitness plan if you want to get rid of the fat around your belly. Here is the information, and an example that you will need to put together a solid fitness plan to lose your belly fat quickly.
What You Need to Know:
You need to be doing circuit workouts.
First, what are circuit workouts? It is when you do one exercise with as many reps as possible before you move onto the next one. There is also no rest time between these sets. The only time you rest is after each round, which I will give you an example of later. This type of workout is very successful because it does not give your body time to rest. It will keep your cardiovascular system and your muscles working hard. You will burn as many calories as possible every time you work out.
One especially helpful aspect of circuit workouts is the “super move” at the end of each circuit. This is when you do as many reps as possible in 60 seconds. This makes sure that you are putting in maximum effort for every circuit. You need to do about four circuit workouts a week if you want to see results quickly.
You have to beat the clock.
Circuit workouts are made so that you are getting the needed exercises with a time limit instead of a number of reps limit. This is helpful because you can keep track of how many reps you do in the time given and then try to beat that number each time. It is also helpful because this setup is for beginners and experts. If you are a beginner, you are not expected to do 50 reps in 60 seconds. This is helpful to keep people on track and on the program. No matter what your exercise level is, you will be able to lose weight on a program like this.
Things will progress weekly.
Most circuit workouts consist of the same exercises for four weeks. This does not mean that the plan will be easy. The last two weeks are more challenging than the first two. Usually, the time is the only thing increased in these workouts, but that will only add more reps to each exercise. This will up the ante without trying to kill you. As the weeks go on, you will be able to do more reps than before you began. Even though they are the same exercises for four weeks, the more reps you do, the more belly fat you will burn. Here is an example of what this layout would look like:
- Week 1: Exercises 1-4 for 40 seconds. Then do your super move for 60 seconds. You should be recording these first numbers so that you can be sure that you have made progress by the end.
- Week 2: Exercises 1-4 for 40 seconds. Then do your super move for 60 seconds. This is where you should check last week’s scores to see if you have made any progress. Doing only two more reps may not seem like much, but remember it is progress!
- Week 3: Exercises 1-4 for 50 seconds. Then do your super move for 60 seconds. The time only increases by 10 seconds, but that is 10 more seconds to get in as many reps as you can.
- Week 4: Exercises 1-4 for 50 seconds. Then do your super move for 60 seconds. You will notice, especially if you look back to your first week’s scores, you are doing better than ever, and have even lost some weight!
An Example of a Circuit Workout:
You should do each exercise in the circuit for 40 seconds. You will have two minutes of rest time between each round. You will do five rounds of these exercises.
This is done with your feet shoulder length apart. You will bend at the hips and knees (do a squat), with your weight on your heels. As you stand, you will curl the dumbbells (up to your shoulders.)
This will work your entire lower body. By adding dumbbells to this exercise you will work on your grip strength and add more muscle to your arms. This exercise will also help to raise your heart rate, which will get your blood pumping making the next exercises slightly easier to perform.
Bent over row.
You will hold a dumbbell in each hand and slightly bend over. Your core will be braced so you will be bend at the hips not the stomach. Then you will bring the weights up and down as if you were rowing. Keep your elbows in.
This exercise will help to develop muscle on your back. You should be bringing your shoulder blades together as you bring the dumbbells up, to create maximum effort.
You will be using dumbbells. Keep your legs straight and lean forwards, remember to lean at your hips not your gut. You will lean forward until you feel your hamstrings stretching and then you will stand up straight again.
This will help work your hamstrings and create a focus on equal weight being distributed to your arms.
Stand up, your chest and core will be braced, holding dumbbells at shoulder height with your palms forwards. Bring the weights up until your arms are straight then bring them back down slowly.
This exercise will work your shoulders and help to keep up the intensity of the workout. It will help you to burn the most calories possible.
You will do as many reps as possible in 60 seconds of this move, so choose wisely. An easy move for beginners is pushups.