How To Lose Belly Fat In A MonthFirst, let’s get one thing straight: there are no quick fixes to get rid of belly fat. Like any other typical “problem area,” the only way to really get rid of belly fat is to burn fat all over your body. You cannot burn fat in one part of your body and not the others! Burning off that stubborn belly fat will come as a side effect of combining a healthy, consistent workout routine with healthy eating! But, why do you want to blast that belly fat?
Strength TrainingIn order to burn more fat, you have to have more muscle. Simple as that. It’s just science, my friends! A stronger body is a leaner body, whether it’s arms, shoulders, or abs. The Harvard School of Public Health states that “Engaging in resistance training (strength training) or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass.”
Cardiovascular ExerciseAb exercises alone will not burn belly fat. That kind of spot-reducing fat is a myth. Like we said before, you cannot spot reduce belly fat. Rather, you need to focus on total body fitness and fat burning. In order to help eliminate the layer of fat that is covering your strong healthy abs. You will need to get your cardio fix in at least 3-4 days a week. Related: 9 Ways To Get Rid of Menopausal Belly Fat A publication by Harvard Medical School states: “For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat.” All-over strength training matters, and yes, abdominal exercises are important too. Strengthening your core and building the muscle in your belly remains an important piece of the belly fat puzzle.
The Belly Fat Blast Challenge Is For You If…
- You think you have so many healthy habits, and yet your belly fat won’t go away. You’ve tried workout classes, your limit your calories, you’ve tried a juice cleanse and a weight loss supplement, but haven’t seen big results. Hey, we get it! It’s frustrating when you don’t get instant gratification. But, trust us! Weight loss takes time and consistency, and that’s why we designed this challenge: for YOU!
- If getting tighter abs is what is standing between you and self-confidence, then this challenge is here to help!
- You know the feeling: all of a sudden, you go to throw on a pair of jeans and they’re quite a bit snugger than you remember them being. Somewhere, somehow, seemingly out of nowhere, your midsection has expanded without you noticing.
- You are looking for new belly fat exercises that are efficient, fun, and don’t include crunches!
- You want to form new healthy habits. It takes 28 days to make a habit stick and this challenge is a fun way to get motivated.
When You Lose Belly Fat You Improve Your HealthPerhaps the most important thing to know about the fat around your middle is that it is the most dangerous fat to have. So many of us focus on looking good in a bikini or in those upcoming wedding photos, but a good thing to always remember is that having too much body fat really is unhealthy. For men and women alike, the fat around the middle – of the “apple shape” – indicates a deeper layer of fat. This visceral fat not only weighs you down on the outside, but it surrounds your internal organs putting you at risk for much bigger problems than larger pant sizes. According to the Mayo Clinic, belly fat increases your risk of:
- Cardiovascular disease
- Type 2 diabetes
- Colorectal cancer
- Sleep apnea
- High blood pressure
The 28-Day Belly Fat ChallengeTo get this party started, we’ve set up a FREE 28-Day Belly Fat Blast Challenge for you to tackle–and guess what? N0 crunches involved. Why crunches you ask? It’s not that we’re hating on crunches entirely, but there are more effective exercises to do, and we want to get you out of the rut of thinking that crunches are the only way to a toned belly. Just follow the chart below and by the end of 28 days, you will be well on your way to a tighter midsection and a healthier you. Please remember as we stated above, we are not trying to fool you into believing that it’s as easy as these few moves to lose weight. You need to do cardio and strength consistently, and you need to eat clean. So, we’ve included an extra workout on the chart. Try to complete at least 30 minutes of cardio and/or strength at least four days a week in addition to these core exercises and remember to drink water and eat clean! We love HIIT workouts because they combine cardio and strength into the same sweat session. Also, keep an eye on your inbox for even more tips and advice on how to blast belly fat this month!
Five Beginner Belly Fat ExercisesThese are the awesome ab exercises you’ll be mastering in this Challenge. Forearm Plank Hold There’s no denying planks are a kick-butt multitasking exercise! Work your abs, back muscles, shoulders, chest, glutes, and legs all at the same time. Remember that a kneeling forearm plank is a great way to learn this exercise until you have the strength to hold on to your toes. Alternating Oblique Burners This standing ab exercise is a silent killer. Oblique burners feel easy enough when you’re doing it but often lead to some pretty sore muscles the next day. But that means it worked! Modify this exercise by not extending as far down toward your calf or try standing against a wall to make sure you’re keeping your back upright. Reverse Curls Reverse curls are an abdominal exercise that works the transverse abdominus flattening your belly and strengthening your entire core. Modify this move by placing your hands under your glutes and bending your knees. Double Leg Drops Double leg drops are an amazing move for flattening your belly, however, this move can be difficult for beginners. If you have trouble keeping your low back on the floor as your legs lower down, try lowering one leg at a time. Once you build up strength, then switch to the double leg drop. Alternating Russian Twists A Russian twist is a core body exercise that strengthens all parts of your abdominals, including your obliques for a toned waistline and a stronger back. It is crucial to pull your lower abdominals in during this move. Imagine you are zipping up a tight pair of pants. Modify this move by placing your feet on the floor and using a lighter weight. *Alternate means right side then left and the count on the chart is for the total number of reps.
More 28-Day Fitness ChallengesLove a 28-day challenge? Try one of these next!
- 28-Day Lunge-A-Palooza Challenge
- 28-Day Push-Up Challenge
- Reboot Your Body 28-Day Challenge
- Shake Up Your Wake-Up 28-Day Challenge
- 28-Day Routine Reboot Challenge