Jawa recommended that the best way to burn belly fat is by combining both training patterns. Cardio exercises help in burning sufficient calories and contribute to overall fat loss, while weight training helps build muscle and increase metabolism.
Starting with a balance of cardio and weight training is the best approach to losing belly fat. Cardio, such as running or cycling, initially helps create a calorie deficit for fat loss, while weight training builds muscle that enhances metabolism.
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.
Weight and resistance training
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.
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.
The effectiveness of cardio machines in burning fat varies based on factors such as individual fitness levels, preferences, and overall health. However, a standout in the realm of the best cardio machine for weight loss is the treadmill.
What is the fastest way to lose belly fat in a week? Doing cardio and abdominal exercises every day, coupled with a healthy diet (that is low in calories, fats, and sugars) is an efficient strategy for losing belly fat quickly.
A research study states that regular walking helps reduce belly fat, which improves the body's response to insulin. Walking for at least 30 minutes every day allows you to prevent weight gain. It can also strengthen the muscles in your legs and tone your legs.
Overall, the experts agree: Exercising in the morning is the best time of day to work out for logistical, effective and health reasons. When it comes to weight loss, a 2023 study published in the journal Obesity found exercising between 7 a.m. and 9 a.m. could help.
The American College of Sports Medicine (ACSM) recommends that adults should accumulate at least 30 minutes of moderate-intensity aerobic activity 5 days per week OR engage in 20-minutes of vigorous activity 3 days per week.
One small study found doing weights before cardio burned more fat. In another small study, researchers found that doing strength training first increased heart rate more than doing cardio first (in the same workout). So, starting your workouts with strength training could help you burn more calories.
One reason belly fat is so hard to lose is that it's considered an “active fat.” Unlike some fatty tissue that simply sits “dormant,” belly fat releases hormones that can have an impact on your health — and your ability to lose weight, especially in the waist and abdomen areas.
Running, for instance, has been shown to burn more calories than any other cardio activity (between 650 to 1,000 calories per hour depending on intensity levels and one's weight), followed by swimming and then cycling. "The more calories you burn, the more weight you will lose," explains Gontang.
Treadmill: The treadmill, a stalwart in any gym, offers many benefits for burning calories and improving cardiovascular health. The treadmill caters to all fitness levels, from walking to jogging and running.
Strength training helps you lose weight and keep it off by building muscle tissue. The more muscle mass you have, the higher your metabolic rate tends to be. More muscle also helps your body burn more fat than muscle, which is important if you want to lose weight and keep your strength.