Belly fat has a reputation of being stubborn and difficult to burn. The primary reason is that it contains more beta fat cells that respond less to the fat-breakdown process than alpha cells, which respond quickly. Other causes include increased levels of stress, unhealthy diets, lower metabolism rate, and inadequate exercise. Therefore, to best combat your protruding tummy, you need to have the right knowledge and personal training in Alderley Edge.

What is belly fat?

It refers to the fat within and around the abdomen. There are two primary types. Visceral fat surrounds your organs, and subcutaneous is the one under your skin. While excess amounts of both are harmful, the former leads to more significant health complications, including but not limited to:

Diabetes type 2

Cardiovascular disease

High blood pressure

Asthma

Stroke

Breast cancer

Colon cancer

The only way to successfully lose belly fat is through diet and lifestyle changes. While liposuction can remove subcutaneous fat, it is incapable of withdrawing visceral fat. Therefore, to ensure your health and wellbeing are not compromised, you need to make an effort and change the way you live.

What is the type of exercise you should do?

To lose stubborn belly fat, you need to incorporate a mix of High-intensity interval training (HIIT) and strength training. HIIT workouts combine short rounds of intense exercise with periods of lower intensity exercise or rest. It is excellent for cardio health as it increases the stroke volume, i.e., the amount of blood released when the heart contracts. It also helps you to burn significantly more calories in a shorter time than a regular, continuous exercise routine as it disturbs the body’s homeostasis levels. Thus, your body requires more oxygen and energy to revert to normal basal levels.

While brilliant on its own, HIIT works best when combined with strength training, which is designed to increase your level of endurance and strength. It typically uses weights to increase your performance. Personal trainers in Alderley Edge utilize strength training to help you burn body fat because it increases your muscle mass. Muscles have a higher level of metabolism than fat tissues; therefore, you will burn more calories.

By combining the two in your workout program, you will be able to burn more calories, increase your fitness level, and lose both types of fat within a short time. In addition, you will also be able to benefit from toned muscles and improved flexibility and balance.

What are the dietary changes?

Exercise alone is not effective against belly fat. For good results, you need to make serious dietary changes. We will list them below.

Eat more soluble fiber

Soluble fiber promotes weight loss by making you feel full; therefore, allowing you to eat less. It is also believed to reduce the number of calories your body absorbs from the food you consume. It achieves these effects by absorbing water and forming a gel that slows down the food passing through the digestive system.

Avoid food that has trans fats

When hydrogen is pumped into unsaturated fats, it creates trans fats. They are linked to inflammation, insulin resistance, cardiovascular disease, and abdominal fat gain. They are typically found in margarine and some types of oil; therefore, avoid consuming them.

Eat a high protein diet

Protein is a crucial component of managing weight successfully. When you have a high intake of proteins, it leads to the release of the hormone PYY, which reduces your appetite and makes you feel full. It also increases your metabolic rate and helps you retain muscle mass during weight loss which enables you to get rid of belly fat.

Reduce sugar intake

When you consume too much sugar, the liver is forced to turn it into fat and stores it around itself and the abdomen. This buildup of fat can lead to serious health problems, including weight gain, cardiovascular disease, and blood sugar problems. Therefore, you need to reduce your sugar intake.

Losing belly fat may seem like an impossible task. However, with the proper changes to your diet and lifestyle, you can accomplish it. If you wish to enroll in a private gym in Alderley Edge, contact us at Alchemy Personal Training. Our trainers will help ensure you can achieve your fitness goals successfully.