While a greater percentage of calories burnt might be from fat stores in this zone, the total calorie burn might be lower compared to exercising in the cardio zone due to the lower intensity. In practice, a balanced workout regimen often incorporates both zones to optimize results.
Aerobic (cardio) zone.
You're using about 70% to 80% of your maximum heart rate. At this heart rate, only 45% of your burning calories are fat. However, you're burning more calories than you are in the other two zones. While you're not burning the maximum amount of fat calories, you're improving your overall health.
HIIT or high-intensity interval training is currently the most popular cardio exercise to reduce belly fat. They are well-rounded workouts including back workouts and have the potential to burn tones of calories and fat. It contains body-weight movements paired with weighted movement and cardio elements.
The amount of weight you can lose doing 30 minutes of cardio daily depends on factors like diet, intensity, and consistency. On average, a person burns 200-400 calories per 30-minute session, which can result in about 1-2 pounds of fat loss per week when combined with a calorie deficit.
The Science of Fat Loss
Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
Weight training is also an important part of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you burn off more fat.
Exercising with a heart rate that is 60-70% of your maximum heart rate continuously for between 20–40 minutes will help burn fat effectively.
Yes, it is possible to lose weight fast and within 2 weeks healthily and realistically. One way to do it is simply by reducing your calorie intake by 500 to 750 calories per day — you can create a calorie deficit to stimulate weight loss. Another excellent way to shed kilos faster is by being physically active.
Can a person lose belly fat by walking? Regular aerobic exercise such as walking may be an effective way to lose belly fat. A 2014 study supports this and concluded that walking could help to burn body fat, including fat around the waist and within the abdominal cavity.
Running. According to Harvard Health, an 83kg man (185lbs) will burn approximately 336 calories with just 30 minutes of running. In terms of bang for your buck exercises, you'll be hard pressed to find a better fat burner than a simple run.
'In terms of burning belly fat, performing a static plank will use up some calories, but it won't be instrumental in burning belly flat specifically as you can't spot reduce where you lose weight from.
To remove the pannus, a doctor may recommend a panniculectomy. This procedure helps remove the excess skin and fat deposits that comprise the pannus. A person may want to combine a panniculectomy with a tummy tuck.