One more jog in the morning, a little sweating on the cross trainer and our unwanted belly fat melting away? Unfortunately it’s not that simple.
Nevertheless, regular exercise, especially endurance exercise, can help combat annoying belly pads. But how much cardio does it really take to burn belly fat?
Lose belly fat: Exercise alone is not enough
Annoying but true: Even if we exercised around the clock and toiled in the gym but didn’t eat right, our stomach wouldn’t get flatter.
A healthy diet consisting of fresh foods such as fruits, vegetables, whole grains, lean proteins and healthy fats is essential to losing belly fat.
If you want to lose weight, you should also aim for a calorie deficit. A calorie deficit occurs when fewer calories are consumed than the body needs to maintain its functions. This forces him to access his energy reserves, resulting in weight loss.
Reading tip
Here’s how cardio helps get rid of belly fat
Four steps can help you lose fat in the middle of your body with endurance training. Three cardio sessions per week for 30 to 40 minutes are ideal.
- Start small: It doesn’t matter how many kilometers you cover while jogging, how fast you are or how hard you pedal on your bike. Every beginning is difficult, but usually the beginning of something great. Make sure to set achievable goals. Unrealistic goals are tiring and lead to frustration.
- Increase duration and difficulty: Small adjustments over time are essential. Another kilometer every two weeks is a realistic goal. As soon as you notice that you can cover a certain distance almost effortlessly, it’s time for the next adjustment Training plan.
- Control other variables: Despite a good cardio workout, it’s important to keep up your daily physical activity. In addition to sufficient training, you should keep your number of steps the same or even increase them in order to maintain the increased exercise calories.
- Make a plan for later: When the first goal has been achieved and the kilos have fallen off, it is time to make plans for the coming period. Maybe cardio training is just an interim solution for you and in the long term you’ll want to do other sports like HIIT or boxing.
