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The Top Three Best Exercises to Lose Belly Fat Easily

After reading a large amount of research from the Harvard Health Publications and the Mayo Clinic, we have determined the top three best exercises to lose belly fat. The good news to report is this - you don't have to do a whole bunch of sit-ups anymore, unless you want to. They wont hurt you, they will build up your abdominal muscles, but they wont do anything to help you get rid of belly fat. So what can you do? What will help you get rid of that tummy fat? First, some definitions to help you understand what that belly fat is made up of.

Lose Belly Fat

There are two types of fat in your stomach. One is visceral fat and the other is subcutaneous fat. Visceral fat is found deep in the body around your organs and subcutaneous fat (under the skin) is fat you can pinch with your fingers. Visceral fat is the dangerous fat and while more unsightly, subcutaneous fat is less harmful.



You have heard that most people are either apple shaped or pear shaped right? Apple shaped folks carry most of their weight in their core and pear shaped people carry it on their hips and thighs. Pear shaped people were usually at lower risk for things like heart disease and no one really knew why until recently. It turns out that the apples are carrying more visceral fat and the pear's fat on their hips and thighs is subcutaneous fat.

Now on to the list. Here are the best exercises to try.

1. Walking or running - How simple is this? According to a study by researchers at Duke University Medical Center, those who exercised the same as walking or jogging twelve miles a week gained no visceral fat and those who exercised the same as twenty miles per week lost both the deep, visceral fat and the subcutaneous fat. Remember, it's the "equivalent of" twenty miles per week. So, factor in time on the elliptical, treadmill, rowing machine, playing tennis, bowling, biking, etc. The way you can calculate this for yourself is suppose it takes you about 30 minutes to walk a mile. 30 minutes x 20 miles = 600 minutes or 10 hours of walking/jogging activity per week. That is certainly doable, and if you can't find that time, at least aim for 6 hours of activity (the equivalent of 12 miles at 30 minutes per mile).

2. Weight training - You can do this at home. A study from the University of Pennsylvania found that overweight or obese women who were given an hour of weight training two times per week decreased their body fat proportion by almost 4% and were better at keeping off visceral fat than woman who only received tips about exercising. Think about doing dumbbell exercises that pull at your core muscles. One of our favorites is holding one dumbbell with both hands over your head and then lowering it to the back of your neck and shoulder blades. Then slowly raise it back all the way above your head. While this exercise is meant to target the triceps, we enjoy the long stretch through the core you get at the same time.

3. Belly dancing - The cardio combined with the twisting and turning amounts to a fat-burning blast! This one was added to our favorites list simply for the fun factor. Exercise does not have to be boring and you can do this one in your living room.

Now you are ready to get started so make the commitment to do these best exercises to lose belly fat daily. Before you know it, you will have that flat stomach you have been hoping for.




Article Source: http://EzineArticles.com/?expert=Molly_Pelletier

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