How Many Squats A Day To Lose Belly Fat

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how many squats a day to lose belly fat

The 5 Best Ways to Lose Belly Fat

"These exercises will strengthen your abs muscles," says Chris Piegza, training manager at David Barton Gym Limelight in Manhattan. If you want to lose stomach fat and reveal your abs, you'll need to take a more holistic approach. To finally K.O. the fat on your belly, follow these five expert-approved tips (and everywhere else).

1. Strength training takes precedence over cardio.

"Exercise and dieting can help to reduce fat mass. Cardio, on the other hand, can burn both muscle and fat, leaving you thin but soft," says celebrity trainer Nick Hounslow, who will star in Eupcoming !'s reality fitness show Hollywood Cycle. That's why, after following 10,500 healthy men for a period of twelve years, Harvard School of Public Health researchers discovered that men who spent 20 minutes a day weight-training had a smaller increase in abdominal fat than men who completed the same amount of aerobic exercise.

2. Perform all compound moves

Because spot reduction is a myth, you must burn fat throughout your entire body. Compound moves like squats, deadlifts, and bench presses require moving multiple joints and muscle groups, which burns more fat and builds more calorie-burning muscle. Consider this: Rows work more muscle per rep than curls. "The more muscle you build through proper exercise programming, the more fully your body's engine fires up, and the less fat sticks to your stomach," Piegza says.

3. Increase your protein intake.

According to Sean W. Meadows, R.D., a nutrition and wellness coach with The N.E.W. Program, a weight-loss center in Newport Beach, California, eating whole, healthy sources of protein is critical to building muscle and burning more fat. A pound of fat burns two calories per day, while a pound of muscle burns six—and occupies a lot less space on your frame. In a 2014 Pennington Biomedical Research Center study, people on high-protein diets stored 25% of the extra calories they consumed as muscle after eating 40% more calories than they needed for eight weeks.

Low-protein eaters stored 95 percent of their calories as fat. That's not to say you should eat more calories (we'll get to that later). However, you should increase your protein intake.

4. Reduce Your Calorie Intake

Whether you're trying to lose weight in your stomach or chins, you'll need to create a calorie deficit, which means burning more calories than you're taking in. Exercise can certainly help, but Meadows believes that a healthy diet will make the biggest difference in your caloric balance. After all, while going to the gym can burn 400 calories in an hour, switching from a greasy burger to a baked-chicken sandwich can burn 400 calories in the same amount of time.

5. Relax and unwind

"While diet and exercise will get you close to your physique goals, a healthier lifestyle may be the key to getting you the body you desire." Stress, sleep, and relaxation are all important lifestyle factors because they affect your hormonal system, which controls nearly every process in your body, according to Meadows. For example, excessive levels of the stress hormone cortisol, which are produced in response to work demands, a lack of sleep, or a lack of "me" time, can lead to fat storage in the midsection. Your move: Learn to manage the stress you do have more effectively, and be willing to cut things out of your life that are constant sources of unnecessary stress.

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