If you’ve been trying to lose belly fat, but you’ve been unable to do so, you might consider ramping up your efforts by taking part in a belly fat challenge. After all, combining a healthy diet and physical activity is really the only way you’re going to get that flat belly. The first thing you must do is get your diet under control- this will give you the energy you need to increase your metabolism through your workout. Here are some tips to beat the belly in 30 days.
Exercise – Belly Fat Challenge
If you want to rev up your metabolism enough to burn your belly fat in 30 days, you’re going to need to do some exercises that target multiple muscle groups at one time. Exercises such as deadlifts, dumbbell bench presses, lunges, pull-ups, push-ups, goblet squats, and overhead shoulder presses incorporate several muscles at one time.
The more muscles you use in a movement, the more calories you’re going to burn. When you’re in a 30 day weight loss challenge, the key is to burn as many calories as possible. After all, the more you burn, the more you’ll lose.
According to the Centers for Disease Control & Prevention, in order to effectively control your weight, you’ll need to participate in around 150 minutes of modest-intensity of 75 minutes of vigorous-intensity aerobic activity every week.
Modest-intensity means that you notice a difference in your breathing and heart rate, but you can still easily carry on a conversation. Activities such as brisk walking, light yardwork, slow pace on a bicycle, or playing with children are considered modest intensity.
On the other hand, vigorous means that you notice a significant increase in your heart rate and due to the quickness in your breath, it’s not possible to carry on a conversation. Activities such as speed skating, jumping rope, running, or swimming laps are considered vigorous intensity.
If you are not excited by the prospect of running on the treadmill, consider doing some interval training. Interval training is alternating between high & low intensity exercise to increase the number of calories you’re burning. Interval sessions require higher intensity versus steady state cardio, which means you may only need 20 to 30 minutes.
Get to Walking
If you are already working out, combining cardio with strength training, but you still find that you have 1 or 2 days a week that you have no activity scheduled and you’d like to stay active and keep up the burn, you should go walking. There’s nothing better you can do to still facilitate fat burn and promote a healthy recovery.
The American Heart Association states that walking will provide the same benefits as running, such as improving your blood pressure; decreasing your risk of conditions such as heart disease, diabetes, and stroke; enhancing your mental well-being; and decreasing your risk of osteoporosis. You will typically burn about 100 calories on a 1-mile walk.
According to the experts, the average walking pace is about 4 miles per hour. So, when you walk on the days you’re not in the gym, you’ll burn an additional 400 calories or more. To increase your daily step count, consider parking further away from where you work/shop, take your dog for a walk, or take the stairs instead of the elevator when you have an option.
Non-Exercise Activity Thermogenesis (NEAT)
There is one other way that you can increase your caloric burn- through a process that scientists refer to as NEAT, or non-exercise activity thermogenesis. This includes activities that you do on a daily basis that don’t require specific, dedicated time to working out.
This is activities such as cleaning the kitchen, doing yard work, cleaning out your garage, doing laundry, and even fidgeting. All of these activities add up to burn calories. So, if you’re trying to burn some extra calories to vaporize that belly fat, consider doing some extra work around the house to get in shape.
So, if you’ve been trying to lose that belly fat to no avail, consider joining a belly fat challenge and ramping up those efforts. Get your diet under control first and then you’ll have the energy you need to do the workouts to increase your metabolism. It’s all intertwined- one single aspect is not going to be effective, you need to use them all together to get the results that you need.