Each session will require you to complete a certain number of rounds – in this plan each workout is five rounds. Work through each exercise listed in turn to complete one round of the workout. Each week you’ll do four circuit workouts. You’ll Be Doing Circuit WorkoutsĬircuit training involves doing a certain exercise for a set amount of time or number of reps, then moving on to another exercise. Here’s what you need to know before you start. When a writer tried it for four weeks he experienced what he called “ridiculously good results from a relatively minor lifestyle change”. This exercise-friendly meal plan is a good option, and if you want to make things as easy as possible then check out our guides to healthy recipe boxes and meal delivery services, which can take all the hassle out of improving your diet.īut for many of us, perhaps the easiest and most effective change you can make to help you lose belly fat fast is to stop boozing. You don’t need to cut everything else out of your diet entirely, but if you’re aiming to reduce your calorie intake by around 500 calories a day, it’s best to cut back on carbs and fats while adjusting your meals so the proportion of protein in your diet is higher. Another advantage of protein is that it makes you feel fuller for longer than carbs or fats, so you’re less likely to feel the impulse to hit the snack cupboard between meals. Not only does protein help to repair and build your muscles, it raises your metabolic rate more than eating fat or carbohydrate does, so when you do eat protein more of the calories in it are dissipated as heat. We’ve got specific diet tips for shifting belly fat at the bottom of this article, but one general tip that can help you lose weight is to adopt a diet that’s relatively high in protein, especially when you’re exercising frequently and need to maintain your muscle mass while losing fat. If you’re heading back to the gym after a break, you can also try this gym machine plan for beginners, or this gentle four-week cross-trainer workout plan.
#Best ways to burn fat how to#
If you’re unfit or have a long-term health condition, this explainer on how to start exercising safely is a great place to start, as is this selection of weight loss exercises. If you’ve never acquainted yourself with the proper form for fundamental exercises such as squats, lunges and presses, you may be better served by a gentler start. It’s best suited to those with some experience in the gym who have fallen out of the habit. All you need is a pair of dumbbells, which are eminently affordable if you’d prefer to follow the workouts at home. Instead, this training plan consists of high-intensity exercise involving all major muscle groups, which will help shed the excess fat from all over your body. If you’ve been put off exercising to reduce the size of your belly by the prospect of endless sit-ups, the good news is that there’s not a sit-up in sight on this plan – mainly because you can’t reduce fat from a certain area with specific exercises. Your metabolism is important for losing body fat and maintaining a healthy weight, and building muscle mass while losing weight is the best way to keep your metabolic rate at the same level or even increasing it. The latter is important because if you simply lose weight by eating less, you will be losing muscle mass as well as fat, and this can decrease your metabolic rate. The best approach to achieving that is to modify your diet and start exercising more. To make a change, and fast, you need to eat healthily but also be in a calorie deficit, so that you burn more calories than you take in. While you’ll find plenty of tips on the internet to help you lose belly fat, they’re just that – tips. If you’re a man and the number’s 94cm (37in) or more, it’s time to take action. There are a few ways to check if that weight around your midsection has put you in the danger zone, but the simplest is to wrap a tape measure around yourself just below your bellybutton. Even if you’re slim elsewhere, a pot belly raises your chances of being hit by a heart attack, stroke or diabetes. Belly fat is a stubborn, unsightly beast.