Exercise to lose body fat, by itself, will not work. It must be accompanied by a healthy eating plan. But this article is focused on exercise specifically. Unfortunately, many Americans spend so much money for special equipment to work on a certain body part. That’s called “targeted toning”, and in the midst of a total workout, it’s okay. But many people perceive they need to tighten the midsection, so their entire workout focuses on that area.
The most common and dangerous place the body stores fat is the midsection, but exercising the entire body will burn that fat around the midsection as well as anywhere it might be stored. Before beginning any exercise program, talk to your doctor.
In combination with a healthy eating plan, exercise to lose body fat will increase the body’s metabolism. Metabolism is the process of converting stored fat into energy to be burned. If the metabolism works efficiently, you will burn more calories, specifically fat, than you take in. You will lose both fat and weight.
These are some specific exercise to lose body fat:
1. Walking- Walking is the champion of exercises. The benefits of a brisk walk are numerous.
2. Stairs- When you have the opportunity to use steps rather than the elevator or escalator, take the stairs at a pace that noticeably increases your heart rate.
3. Leg Lifts- Lay flat on the floor or a mat. With your legs straight and together, raise them 6 inches from the floor. Hold them there for 60 seconds. Then raise your legs slowly to a 45 degree angle, and again hold that position for 60 seconds. Then lower your legs slowly to the 6 inch position for another 60 seconds. Keep your abdomen tight, and remember to breathe. Then, slowly lower your legs to the floor. Do not relax your abdominal muscles between exercises. Repeat 10 times.
4. Dance- Dancing should be incorporated in exercise to lose body fat. It is an enjoyable cardiovascular and pulmonary exercise. Dance between exercises during your workout to maintain your target heart rate. Dance increases flexibility and endurance.
5. Swimming- If you have access to a swimming pool, this is a splendid aerobic exercise that works all muscle groups, increases strength and stamina, and is enjoyable.
6. Sit-ups- Lay flat on your back on the floor or a mat. If you are fit enough, try an angled board with your head lower than your feet. Either with your legs straight or your knees raised, keeping your feet flat on the floor, lace your fingers behind your head. Do not try to pull yourself with your fingers, as this will cause neck injury. Then raise your upper torso until your elbows touch your raised knees, or until you are in a full sitting position if you did the straight leg version. Do not do crunches. They do more damage than the benefits.
7. Wall Sits- With your back against a wall, squat until your knees are bent at a 45 degree angle. Hold this position for 30 to 60 seconds. Your feet should be flat. Breathe steady. This exercise is good for core-strengthening, and quadriceps, glutes, and hamstrings.
Exercise to lose body fat does not necessarily require special equipment. If you can afford it, however, a good treadmill and a bicycle would be good investments in your war against excess body fat. Remember that a total body workout is the most effective way to boost your metabolism, as long as it’s combined with a healthy eating plan.