Losing fat is different from losing weight and, ultimately, it is the first option people usually are looking for. Then you are in luck! Check out these 5 exercise methods to burn belly fat faster.
Now, don’t get us wrong, specifically targeting belly fat is not possible. In fact, there are areas in your body where losing fat comes last and, you guessed it, the belly is one of them. But there are ways you can boost how much fat you lose overall if you know how to tweak your training program. And this is where these methods presented by Max Posternak can be applied.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
He decided to share a few methods to burn belly fat faster. Check it out.
5 Exercise Methods to Burn Belly Fat Faster
1. Peripheral Heart Action Training
Peripheral heart action training helps incorporate an element of cardio into your weight training workout without having to sacrifice the amount of weight you lift. “You won’t get weaker, but you’ll be able to burn much more calories and accomplish much more in a shorter period of time,” Posternak says.
The best way to apply this training method is by combining an upper body and a lower body movement into one set, or two exercises that combine opposing muscles such as the quads and hamstrings, or biceps and triceps.
For example, doing one set of bench presses followed immediately by one set of back squats taking a break only after the squats. This will get your heart rate and breathing higher, burning more calories in the process.
2. Cardio Acceleration Training
This also involves super setting two exercises, but instead of two weight training, you will do a weight training combined with a cardio exercise with no break in between.
For example, you would perform a barbell squat with heavy weight followed by high knees for a minute.
3. Multi-Joint Training
The best exercises to burn more calories and belly fat are the ones that use a lot of muscles and different parts of your body. The clean and press is a great example of a multi-joint training exercise that will boost your capacity to burn fat.
You can also add more exercises to make a compound movement even more multi-joint training – this is perhaps the best idea in this list of exercise methods to burn belly fat faster.
For example, you can do a normal barbell lift and when you lower the barbell you perform a burpee and a push-up. Other ideas from Posternak are barbell squats with a press at the top, or lunges with lateral raises.
4. Drop Sets
This method breaks down more muscle tissue and will get you stronger faster. It simply means you will be performing a heavy set of any exercise, followed by dropping slightly the weight you are carrying and perform another set of reps with no break in between each set.
Related: The Ultimate Guide to Drop Sets
Try to do each set to failure to get the best out of this training method.
5. Circuit Training
There are different ways to do circuit training and you probably heard of it before. Posternak believes the best way to do it is to combine 5 exercises into one giant set.
“Set up an interval timer for 40 to 60 seconds on and 10 seconds off. The 10 seconds off is not your break, it’s there so you can get to the next exercise.”
Do all of these exercises, back to back, with no break in between them. Only take a break after you are done with all of them. Take a 90 seconds break and then do the same set again.
If you want to know more about exercise methods to burn belly fat faster, check out Max Posternak’s video below.