This is the number 1 exercise to burn belly fat.
Learn what it is and how to apply it to your life and training. It will help you to achieve your weight loss goals and become much healthier in the long run.
The exercise (and application method) has been selected and described by Jeremy Ethier.
- The Number 1 Exercise to Burn Belly Fat
- Dieting and Calorie Deficit
- What Can you Stick To?
- The Best Exercise
- How to Apply it to your Life
- How Many?
- Long Term Success
- Video – The Number 1 Exercise to Burn Belly Fat
- Learn More
- The Number 1 Exercise to Burn Belly Fat – Muscles of the Legs
- The muscles of the leg are important to standing posture, balance and locomotion
- The muscles that are clearly visible in the leg are known as superﬁcial muscles
- The Number 1 Exercise to Burn Belly Fat – Quadriceps
- The Number 1 Exercise to Burn Belly Fat – Hamstrings
- The Number 1 Exercise to Burn Belly Fat – Calf Muscles
- A group of three muscles contribute their ﬂexibility to our knees, hips and feet
- Conclusion – The Number 1 Exercise to Burn Belly Fat
The Number 1 Exercise to Burn Belly Fat
“Why is belly fat is so hard to lose in the first place?”
“Well, it comes down to the fact that certain areas of your body are easier to lose fat than others, and is largely determined by genetics. Now having your genetics stacked against you may seem problematic if you’re looking to develop a slim or lean looking abdomen, but there is a solution. As long as you create a calorie deficit, you will continue to lose fat. Eventually, if maintained long enough, you will lose excess fat from all areas of your body, even if your genetics put your belly fat at the back of the line.”
Dieting and Calorie Deficit
“While diet should be your main way of creating a calorie deficit, adding additional exercises could help you to lose belly fat by keeping your metabolism high, even as you’re losing weight from dieting. That said, not all exercises are created equal. While things like running, rowing, cycling, or even HIIT workouts tend to burn calories very quickly, the truth is, the overwhelming majority of people can’t actually stick with traditional cardio long enough for fat loss to reach stubborn areas. And it’s not that these methods don’t work if you stick to it, because they do. The problem is simply that they’re brutal. They require a lot of willpower.”
What Can you Stick To?
“Now don’t get me wrong, these forms of cardio definitely do have their place and some people have no problem sticking to them. In fact, I still do these intense sessions once or twice a week for conditioning. But I no longer rely on them as my main form of cardio to lose fat and nor should most people. Because if you want to lose your stubborn belly fat, and more importantly keep it off once it’s gone, then you need something you can stick to for life. What’s the solution?”
The Best Exercise
“The best exercise to lose belly fat is walking.”
“It’s the easiest to maintain, lowest stress, lowest fatigue, and most versatile form of cardio. According to research, intense forms of cardio like HIIT or running, while time efficient, didn’t provide any superior fat loss effect when compared to longer yet less intense forms of cardio such as walking. Which makes sense. It’s simply a numbers game. Your body doesn’t care whether the calories you burned were from some crazy intense fasted cardio session or from plain old walking. What matters most is what you can do consistently over time. And if you crunch the numbers, you’ll actually find that the calories burned from simply walking can very quickly add up to a meaningful amount.”
How to Apply it to your Life
“So now that I’ve hopefully convinced you of the power of walking, let’s dive into the specifics of how to lose belly fat from walking. The first step is to determine an average of how many steps you’re currently taking. You can use the health app on your iPhone or use Google Fit if you’re on Android. After a week, see what your daily average comes up to. Some of you however might be surprised with how few steps you’re taking, but this is a good thing, as it means you have a big opportunity to bump that up.”
“Set a realistic goal and first aim to do an extra 2,000 steps a day. Given that the average individual takes about 1,200 steps during 10 minutes of walking, all you have to do is throw in two 10 minutes walks into your day to accomplish that. Once you’re consistent with that, try bumping it up by another 2,000 steps, and continue doing this with the goal of consistently getting at least 8,000 steps or even up to 15,000 steps, which seems to be the range that provides the greatest fat loss and health benefits.”
Long Term Success
“Trust me, the little things add up. Apply these tips and you’ll be surprised with just how much they increase your step count and even more surprised by how much of a difference it makes towards your fat loss overtime. That said guys, I want to emphasize that walking or any form of cardio is only effective for fat loss if it’s used in combination with a diet. So use your diet as the primary way to create a calorie deficit and supplement it with walking to help speed up the process.”
Video – The Number 1 Exercise to Burn Belly Fat
The Number 1 Exercise to Burn Belly Fat – Muscles of the Legs
The muscles of the leg are important to standing posture, balance and locomotion. The muscles that are clearly visible in the leg are known as superﬁcial muscles. These include quadriceps (the large muscle on the front of your thigh), hamstrings (the muscles on back at the top of your thighs), calf muscles (at the back of your lower legs) and a group of three muscle groups called “abductors,” or hip ﬂexors: adductor magnus, adductor longus and gracilis).
This group is responsible for hip ﬂexion, which we use every time we step forward with one foot or walk up the stairs.
The muscles of the leg are important to standing posture, balance and locomotion
The leg muscles are divided into two groups: superﬁcial and deep. They help you walk and run, as well as maintain your balance while standing or sitting still. The following is a list of some of the more important muscles that make up your thighs and calves:
- Superﬁcial Group (fibers adjacent to skin):
- Rectus femoris muscle – runs from hip down through thigh to knee; this is the main flexor muscle for straightening the knee joint; it also plays an important role in extending (straightening) one’s hips; its middle portion can be felt as two bulges on either side of one’s groin area if you stand with feet together
The muscles that are clearly visible in the leg are known as superﬁcial muscles
The muscles that are clearly visible in the leg are known as superﬁcial muscles.
Superﬁcial muscles can be found on virtually every part of the body and are often used in everyday activities like standing, walking and running. They also play an important role in maintaining good posture.
The Number 1 Exercise to Burn Belly Fat – Quadriceps
The quadriceps is the group of four muscles that attach to the front of the femur. This muscle group extends from just above your kneecap to your hip and provides stability for both your knee and hip.
The quadriceps is responsible for straightening or extending your knee, but it also plays an important role in stabilizing your knee joint as well. In fact, one study found that people with weak quadriceps were more likely to experience ACL injuries during sports activities than athletes with strong quads.
The Number 1 Exercise to Burn Belly Fat – Hamstrings
The hamstrings are the muscles that run down the back of your thigh. They contribute to flexion of your knee and hip, which is why they’re used in activities like running and jumping.
These muscles are prone to injury if overused or strained; studies have found that hamstring injuries account for up to 21% of all running injuries.
The Number 1 Exercise to Burn Belly Fat – Calf Muscles
The gastrocnemius and soleus muscles are responsible for extending the foot. The gastrocnemius is the larger of these two muscles. It originates on your leg bones, while its tendon runs behind your knee joint and attaches to your heel bone (calcaneus).
The soleus lies deeper in your lower leg and works as a postural muscle to help with balance and keep you upright. You can tell this muscle apart from the gastrocnemius because it’s smaller and has a different shape—it’s more rounded than flat, like a sausage roll versus a steak cutlet.
A group of three muscles contribute their ﬂexibility to our knees, hips and feet
The hamstrings are a group of muscles that run from the back of the pelvis to the tibia. The hamstrings are responsible for bending the knee and hip, as well as extending the hip.
As you can see, they have a lot of work to do!
Conclusion – The Number 1 Exercise to Burn Belly Fat
In summary, the muscles of the leg are important to standing posture, balance and locomotion. The muscles that are clearly visible in the leg are known as superﬁcial muscles. These include three large groups: quadriceps, hamstrings and calf muslces. A group of three muscles contribute their ﬂexibility to our knees, hips and feet.
As explained above, you can use walking as an effective and sustainable way to burn belly fat.