Weight loss: How to burn belly fat fast – 3 key exercises for promoting effective fat loss
Whether you’re looking to tone up or simply slim down, fat loss may very well be high on your agenda. And, from following diet plans to simply creating a calorie deficit through a balanced, healthy diet and regular exercise, it can occur in a whole host of ways. What about targeting fat loss in one particular place? A number of experts in the fitness industry have explained that spot training in this way is not possible.
Resistance training has proven to be most beneficial for shifting fat, preserving or building muscle tissue, and keeping weight off long-term
Aroosha Nekonam, personal trainer
This includes Aroosha Nekonam, a personal trainer at Ultimate Performance, who has told Express.co.uk: “The cornerstone of fat loss comes down to creating a calorie deficit through proper nutrition and exercise.
“Sadly, there is no one perfect exercise for fat loss.
“All exercise and getting moving is good for the body in some way, shape or form.”
Nevertheless, the personal trainer pointed out that some exercises have proven to come up top for getting rid of excess fat, and long-term weight loss.
“Resistance training has proven to be most beneficial for shifting fat, preserving or building muscle tissue, and keeping weight off long-term,” she said.
However, before even making it to the training space, Aroosha advised having begun a work out already – something which can be achieved through everyday activities.
“Before we even set foot in the gym, there’s one fat loss fundamental we encourage all our body transformation clients to follow. That is simply to move more in general,” she said.
“So, increasing their daily and weekly activity levels outside of the gym both through non-exercise activity, like walking, shopping, DIY or playing with the children, to structured cardio sessions.
“These will all increase overall energy expenditure. A good minimum daily step target to aim for is 10,000 steps.”
She explained: “Being active every day and hitting this step target is likely to be more effective where calorie burning and fat loss is concerned than doing a couple of gym sessions a week and then remaining sedentary for the rest of the time.
“So, combining increased daily activity with a progressive resistance programme (and a proper calorie-controlled diet) is going to really maximise your fat loss potential and speed up your results.”
Aroosha also suggested slimmers keen to lose fat carried out weight training exercises a number of times per week.
“Weight training three times a week, including big ‘compound’ exercises, along with maintaining a calorie deficit in your diet, is going to be most effective at promoting fat loss,” she said.
“When using an appropriately challenging weight, these exercises will give you the most ‘bang for your buck’ in terms of potential overall load lifted, energy expenditure and muscle fibres recruited – especially when compared to exercises which target single or smaller muscle groups like biceps curls, calf raises or lateral raises.”
Aroosha also shared three key exercise which she uses with clients seeking fat loss, with these including a hip hing-movement, a pull, and a press. What does she suggest?
- Set up your bar on a power rack with the desired weights ready to use
- Stand close to the barbell, feet shoulder-width apart
- Grip the bar (shoulder width with overhand grip)
- Pull your shoulder blades back and together
- Lift the bar off the hooks – the barbell should be touching your thighs and you should have a soft bend in your knees
- Keep your chin tucked in and gaze at the floor just in front of you
- Initiate the movement by pushing your hips back and bending forward at the waist, as you lower the barbell you should feel tension in your hamstrings
- You have reached the end of your range of motion when you can no longer push your hips back without your lower back rounding or knees bending
- Pause at the bottom position, then reverse the movement by driving your hips forward and squeezing your glutes
- Repeat for desired number of reps.
Seated Dumbbell Shoulder Press
- Pick up the dumbbells and rest them on your thighs
- Your feet should be flat on the floor
- Your shoulders and glutes should be touching the bench
- Bring the dumbbells directly above your elbows with your upper arms at roughly a 45 Degree angle
- Pinch your shoulder blades together and point your chest tot he ceiling to lock yourself in ready to start the movement
- Press both dumbbells directly upwards until your arms are fully extended then lower to starting position under control
- Be sure to not let your shoulders shrug up at the top of the movement as this will reduce stability
- Think about pushing yourself away from the dumbbells rather than the dumbbells away from you to keep your shoulder blades pinned into the bench and keep the tension on the shoulders
- Repeat for the desired number of reps.
Seated Cable Row
- Reach forward and grip cable attachment and sit as tall as possible – keep your feet on the foot supports and knees slightly bent
- Keeping your body still, pull your elbows back towards your waist, and squeeze your shoulder blades together
- Don’t allow your elbows to go so far back that your shoulders rotate forward and inwards and your upper back rounds
- Pause and squeeze your upper back muscles, then slowly reverse the movement under control
- Repeat for desired number of reps
- If you feel this significantly in your arms and not your upper back, the weight may be too heavy, so drop the weight and focus on your back muscles working.
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