Tag Archives: lose belly fat

Lose Stomach Fat, Boost Metabolism

Trying to lose stomach fat can be quite difficult especially if you are overweight or have a slow metabolism. There are many factors that affect our metabolism such as age or genetics that hinder our weight loss. However, there are still proven methods that will help you lose belly fat and burn calories even if you have a slow metabolism.

Lose Belly Fat
Lose Belly Fat Photo by Prevention

What is Metabolism?

Metabolism is basically the metabolic rate at which your body takes what you consume and use it as energy stored for later on. Your metabolic rate is directly related to your muscle mass and body composition. Increasing your muscle mass and lowering your body fat can boost your metabolism.

Lose Stomach Fat with Cardio Exercise

By going to the gym for at least 3 times per week, I was able to lose over 10 pounds in 2 months. I would do less than 10 minutes on the treadmill and then jump rope for about 20 minutes. If I did not feel like going to the gym, then I would run two miles around the track and call it a day. The key is to be consistent with cardio exercise and the weight loss will come eventually.

Weight Lifting to Lose Stomach Fat, Improve Metabolism

I don’t know what it is but there is something about weight lifting that will help you build muscle and burn belly fat at the same time. It was good to start my ab exercises with no weights at first then as I got better I added weights to increase my muscle strength. I don’t have complete six pack abs but I do have a flatter stomach and just a few tweaks to my diet should get me where I’m going.

Diet to Burn Belly Fat

Along with exercise, the next important thing is diet. As the saying goes “abs start in the kitchen”. This is absolutely true because you can exercise all you want, but if you are not eating healthy, it will be difficult to lose belly fat and improve your metabolism. Start by making small changes to your diet then come up with a plan that is easy to stick to. Be consistent and you will start to see results.

In conclusion, a slow metabolism should not hold you back if you are trying to lose belly fat. A consistent diet and exercise plan is all you need to start your weight loss today and get that flat stomach that you dream of.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Exercises to Lose Belly Fat Without the Gym

To lose belly fat and get a flat stomach there are some simple exercises you do can without the gym. You have a goal to lose those love handles but starting a membership may be inconvenient for you. I will share some great exercises you can do at home to reduce belly fat and get a flatter midsection this Summer.

Lose Belly Fat
Exercises to Lose Belly Fat

Jumping Burpee

  • Bend at the knees then put your hands on the ground
  • Kick your feet behind you so that you end up in a straight arm plank
  • Pull your feet back toward your chest, quickly stand up reaching your hands toward the ceiling and clap
  • Lower yourself back into the starting position and repeat. Do 3 sets of 15 reps each.

Burpees help get your blood flowing and your heart pumping immediately. Burpees also give you a full body workout including your arms, chest abs and glutes.

Bicycle Crunches to Lose Belly Fat

  • Lie down on your back so that your shins are parallel to the ground
  • Raise your chest up and lift your shoulders off the mat
  • Keep your hands behind your head with your elbows out
  • Move your bent leg right towards your chest and simultaneously straight toward your left leg so that it is parallel to the floor
  • While doing that, move your left shoulder toward your right knee. Do 3 sets of the 10-20 reps.

This exercise works the side of your stomach and hips where those love handles are.

Russian Twist

  • Sit down on the mat with your legs together and your knees slightly bent
  • Lean your upper body back and hold your legs off the ground
  • Bend your arms over your chest or hold them out in front of you
  • Slowly twist your torso and arms to the left side, hold for 3 seconds the turn to initial position
  • Repeat movement on the other side. Do 3 sets of 10-12 reps.

If you use a medicine ball or a dumbbell for weight, you will burn more calories and lose weight faster.

Reverse Crunches

  • Lie down on the ground, lift your legs in the air and bend your knees at a 90-degree angle
  • Keep your abdominal muscles tight and place your hands on the floor right next to your hips.
  • Engage your lower abs to pull your knees towards your chest
  • Raise up your hips so that your lower back and buttocks come about 2 inches off the ground
  • Pause for about two seconds and slowly lower yourself back to the starting position
  • Do 3 sets of 10-15 reps

This ab exercise works the front abdominals but especially the lower abs.

If you really want to lose belly fat and get a flat stomach do these exercises about 4 to 5 times a week. Combine these ab workouts with aerobic exercises such and swimming or jogging to really burn calories and jumpstart the fat-burning process.

Leeman Taylor
B.S. Criminal Justice