Workout Plans That Will Help Your Stomach

Carrying extra weight in your stomach isn't just unflattering, it's unhealthy. An inordinate amount of belly fat -- even if you are otherwise of normal weight -- can raise your risk of heart disease, Type 2 diabetes and some cancers. Thankfully, fat that lies around your stomach is responsive to exercise. Workout plans that can help you shrink your belly combine strength training and cardio to build lean muscle and sizzle calories.

Losing a Big Tummy


You can't spot train away a big stomach. Situps and crunches help tone the muscles that lie underneath your fat, but they don't do much to reduce stomach size. If you want to lose belly fat, you must lose weight in general. When you do drop weight, your abdomen shrinks along with other parts of your body. Exercise that burns calories is effective in helping you lose weight. When you create a 3,500-calorie deficit, meaning you've burned more than you've consumed, you lose a pound.

Cardio


Cardio moves, including brisk walking, jogging, cycling and aerobic dance, help you achieve a calorie deficit for weight loss. A study published in the "American Journal of Physiology, Endocrinology and Metabolism" in 2011 determined that for overweight and obese people, aerobic exercise was the most time-efficient and effective way to reduce visceral, or belly, fat. Participants in this study covered about 12 miles per week total working at about 75 percent of their maximum capabilities. An earlier study, published in a 2007 issue of the "Journal of Applied Physiology," determined that jogging the equivalent of 20 miles per week was a superior way to reduce belly fat. This amounts to about 4 miles per day, five times per week or between 40 and 50 minutes each of those days.

Strength Training


Although the 2011 study found that performing resistance training along with cardiovascular exercise was no more effective than cardio alone in reducing stomach size, earlier studies show that strength training can help prevent stomach expansion. In the “American Journal of Clinical Nutrition” in September 2007, a study showed that strength-training exercise performed for an hour two times per week prevents body fat increases and prevents weight gain in the belly in overweight and obese women. If you are trying to prevent your stomach from expanding as you age, you should control your diet but also add at least two total-body resistance routines that target all of the major muscle groups, including the legs, hips, chest, abdominals, back, arms and shoulders. Strength training builds lean muscle, which burns more energy at rest than fat tissue and keeps your metabolism buzzing all day long.

Considerations


Abdominal exercises can’t reduce belly fat, but they can still help your stomach. A strong core, which includes your abdominal muscles, enhances your posture, improves balance and makes it easier to do daily tasks and athletic activities. If you continue to do stomach-specific exercises, such as planks, twists and crunches, you’ll reveal toned abs when you do lose weight. For some people, men in particular, belly fat can be quite stubborn, and you’ll need to do more exercise and pay careful attention to your diet to reduce this region.o make it easy accessible you can now buy garcinia cambogia online