Weight training may be your missing link.
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A simple change in the way you approach your training may break the plateau in your fat loss journey. Focusing your efforts on performing intense exercises will work off belly fat more efficiently and effectively. Put your time and sweat into results-focused aerobic and anaerobic exercises to see amazing fat loss results.
High intensity interval training -- HIIT -- combines short bursts high intensity activities with short bursts of lower intensity activity. Sprinting for 50 seconds followed by jogging for 50 seconds for a total of about 20 minutes is an example of HIIT. You may perform intense mountain climbers for 50 seconds followed by less intense and moderately paced jumping jacks. The options are endless in the cardiovascular exercises you may incorporate into your HIIT.
Circuit training combines aerobic with anaerobic training. An example of a circuit training session may be sprinting for 30 seconds, followed by body squats for 30 seconds, followed by jump roping for 30 seconds to total 20 to 30 minutes. Another circuit training session may include burpees for 30 seconds, followed by pushups for 30 seconds, and walking lunges for 30 seconds to total 20 to 30 minutes. Circuit training allows your metabolism to spike during and after the workout as a result of the resistance training, which will increase your muscle mass.
Forty-five minutes of steady state cardio, or cardio performed at a steady state, will yield fat loss results. This type of cardio may include jogging, jump roping, mountain climbers and any other cardiovascular activity performed up to 45 minutes. This type of cardio training will increase your endurance and ability to perform your lifting sessions more effectively as well -- all of which is helpful for fat loss.
Heavy Compound Lifts
Lifting heavy weights during compound lifts helps increase your metabolism by building muscle. Deadlifts, squats, bench press, chin-ups and shoulder presses are effective compound lifts, which hit several different muscles during each exercise. For fat loss, perform four sets of 15 reps per exercise, working your way up to three to four times per week, never working the same muscle group on consecutive days.
Safety and Considerations
Mix circuit training, steady state and HIIT throughout the week for the best results. Work your way up to performing three to four cardio sessions each week. Circuit training could be twice a week and HIIT and steady state each once per week. Reference the Ace Fitness Exercise Library for proper form on weight training exercises to avoid injury. Talk with your doctor before beginning a new workout regimen.