This article highlights three strategies to eliminate stubborn body fat. Commitment and focus are essential when following any exercise and nutrition plan. The term "self-discipline" might be daunting, but it is vital for the success of these methods.
Here are ways to get rid of stubborn belly fat:
1. Aerobic and Interval Training
Subcutaneous fat, being tougher to lose than visceral fat, requires more aerobic training time. Harvard Medical School suggests at least 30 minutes of moderate-intensity cardio daily. Sporadic exercise sessions, like 2-3 days a week, are unlikely to significantly reduce subcutaneous fat.
The American College of Sports Medicine notes that some may need 60 to 90 minutes of aerobic training, five times a week, to lose weight. Fortunately, this duration doesn't have to be continuous. It's possible to spread out subcutaneous fat reduction across several workouts in a day.
Interval training offers a more intense cardio alternative. It involves alternating between high and low intensity during a workout. Interval training's main advantage is its ability to speed up fat loss, which is ideal for those with limited time.
2. Weight Training
While cardio and interval training are often considered the best methods for eliminating subcutaneous fat, experts advise not to overlook the benefits of weight training. Its primary benefit is the enhancement of metabolic rate and calorie burning, even during rest periods.
Indeed, some experts from the nutritional, physiological, and medical fields argue that weight training is more effective than aerobic exercises in burning subcutaneous fat. Specifically, interval weight training is seen as a more efficient method than interval training or high-intensity interval training (HIIT) alone.
Effective weight circuit training aims at all the major muscle groups – both upper and lower body – and effectively reduces fat composition in these areas. The ultimate result is a body that not only sheds fat but also appears more sculpted.
3. STRIKE THE RIGHT NUTRITIONAL BALANCE
Within the fitness community, there's a well-known saying: "nutrition matters more than exercise." Gathering sufficient evidence to dispute this claim is challenging. Most studies that compare the effects of diet and exercise on subcutaneous fat loss find that nutrition generally has a greater impact than exercise.
The reason is straightforward: no amount of exercise can counteract the effects of poor dietary choices. To effectively reduce subcutaneous fat, a balance of diet and exercise is essential. A rigorous exercise routine cannot offset unhealthy eating habits.
This concept is underscored by a significant insight: weight loss is possible through diet alone, but not when bad eating habits are coupled with exercise, regardless of the routine's intensity.
The practical approach involves educating oneself on healthy dietary practices and pairing them with a sufficiently challenging exercise regimen.
Achieving the correct dietary balance and adhering to a demanding exercise routine is an effective strategy for eliminating persistent body fat.
