5 Exercise Methods to Burn Belly Fat Faster

Losing fat is different from losing weight and, ultimately, it is the first option people usually are looking for. Then you are in luck! Check out these 5 exercise methods to burn belly fat faster.

Now, don’t get us wrong, specifically targeting belly fat is not possible. In fact, there are areas in your body where losing fat comes last and, you guessed it, the belly is one of them. But there are ways you can boost how much fat you lose overall if you know how to tweak your training program. And this is where these methods presented by Max Posternak can be applied.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

He decided to share a few methods to burn belly fat faster. Check it out.

5 Exercise Methods to Burn Belly Fat Faster

1. Peripheral Heart Action Training

Peripheral heart action training helps incorporate an element of cardio into your weight training workout without having to sacrifice the amount of weight you lift. “You won’t get weaker, but you’ll be able to burn much more calories and accomplish much more in a shorter period of time,” Posternak says.

The best way to apply this training method is by combining an upper body and a lower body movement into one set, or two exercises that combine opposing muscles such as the quads and hamstrings, or biceps and triceps.

For example, doing one set of bench presses followed immediately by one set of back squats taking a break only after the squats. This will get your heart rate and breathing higher, burning more calories in the process.

2. Cardio Acceleration Training

This also involves super setting two exercises, but instead of two weight training, you will do a weight training combined with a cardio exercise with no break in between.

For example, you would perform a barbell squat with heavy weight followed by high knees for a minute.

3. Multi-Joint Training

The best exercises to burn more calories and belly fat are the ones that use a lot of muscles and different parts of your body. The clean and press is a great example of a multi-joint training exercise that will boost your capacity to burn fat.

You can also add more exercises to make a compound movement even more multi-joint training – this is perhaps the best idea in this list of exercise methods to burn belly fat faster.

For example, you can do a normal barbell lift and when you lower the barbell you perform a burpee and a push-up. Other ideas from Posternak are barbell squats with a press at the top, or lunges with lateral raises.

4. Drop Sets

This method breaks down more muscle tissue and will get you stronger faster. It simply means you will be performing a heavy set of any exercise, followed by dropping slightly the weight you are carrying and perform another set of reps with no break in between each set.

Related: The Ultimate Guide to Drop Sets

Try to do each set to failure to get the best out of this training method.

5. Circuit Training

There are different ways to do circuit training and you probably heard of it before. Posternak believes the best way to do it is to combine 5 exercises into one giant set.

“Set up an interval timer for 40 to 60 seconds on and 10 seconds off. The 10 seconds off is not your break, it’s there so you can get to the next exercise.”

Do all of these exercises, back to back, with no break in between them. Only take a break after you are done with all of them. Take a 90 seconds break and then do the same set again.

If you want to know more about exercise methods to burn belly fat faster, check out Max Posternak’s video below.

VIDEO – 5 Exercise Methods to Burn Belly Fat Faster

Read More: How to Speed Up Weight Loss – 10 Things You Can Do Now to Accomplish That

Losing belly fat can be challenging due to various physiological and lifestyle factors. Here are several reasons why shedding excess fat around the abdominal area is often considered difficult:

1. Genetic Predisposition:
   • Genetics play a significant role in determining where your body stores fat. Some individuals may have a genetic predisposition to store excess fat in the abdominal region, making it more challenging to lose.
2. Hormonal Factors:
   • Hormones, particularly cortisol and insulin, influence fat storage and metabolism. Chronic stress can lead to elevated cortisol levels, promoting abdominal fat accumulation. Insulin resistance, often associated with poor diet and sedentary lifestyle, can also contribute to stubborn belly fat.
3. Spot Reduction Myth:
   • Spot reduction, the idea that you can target fat loss in a specific area through exercise, is a misconception. Fat loss occurs systematically across the body, and focusing solely on abdominal exercises may not be sufficient to reduce belly fat.
4. Lifestyle Factors:
   • Sedentary lifestyles and lack of physical activity contribute to weight gain and abdominal fat accumulation. Insufficient exercise can lead to a slowdown in metabolism, making it harder to burn calories.
5. Poor Dietary Choices:
   • Diets high in refined sugars, saturated fats, and processed foods contribute to weight gain, especially around the abdominal area. Consuming excess calories, even from seemingly healthy foods, can hinder fat loss efforts.
6. Age-Related Changes:
   • As people age, there is a natural decline in metabolism and a tendency to lose muscle mass. This can result in an increased accumulation of abdominal fat, especially if physical activity levels remain low.
7. Sleep Deprivation:
   • Lack of sleep can disrupt hormonal balance, increasing appetite and cravings for high-calorie foods. Poor sleep quality is associated with weight gain, including the accumulation of belly fat.
8. Menopause (for Women):
   • During menopause, hormonal changes, particularly a decline in estrogen, can lead to increased abdominal fat storage. This shift in fat distribution is a common concern for women during this life stage.
9. Alcohol Consumption:
   • Excessive alcohol intake can contribute to abdominal fat accumulation. Alcoholic beverages are often high in calories, and the liver prioritizes processing alcohol over burning fat, leading to increased fat storage.
10. Overall Body Composition:
    • Some individuals may have a higher percentage of body fat, making it more challenging to reveal toned abdominal muscles. Achieving a lower overall body fat percentage is crucial for visible changes in the abdominal area.

Addressing stubborn belly fat often requires a comprehensive approach that includes a balanced and nutritious diet, regular physical activity, stress management, and adequate sleep. While it may take time and consistent effort, adopting a holistic lifestyle approach is key to achieving sustainable and healthy fat loss.

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