Belly fat is lost through fast exercise. All personal trainers know two things: 1. Slow movement builds muscle, and 2. Fast movement helps you lose fat (lose belly fat especially). All of our handy examples below give you ideas for incorporating fun, super easy, fast exercises into your regular schedule. Just doing one of these per day will begin blasting belly fat!
People don’t realize how much resistance there is in water. After all, swimming is fun! Who notices the steady and pervasive water resistance on their muscles? The truth is, swimming is one of the fastest ways to lose belly fat and to build muscle simultaneously. Hopping in the pool for 30 minutes a day is more than enough.
2. Run 10 minutes a day.
You don’t have to devote a whole hour of running in the morning. You don’t even have to do it for half an hour. Just put your shoes beside your bed, set your watch on a ten-minute timer and just run out the door as soon as you wake up. You can lose belly fat fast if you just have a steady, consistent diet of movement for ten minutes per morning.
3. Jogging up and down the stairs 6 times.
If you live in a cold weather climate (away from pools and outdoor activities) but have a two-story house or a home with a basement, you can still lose belly fat fast. Just jog (don’t walk) up and down your stairs six times a day. Easy, simple, and your entire workout for the day is complete.
4. The Hula Hoop (with and without weights).
Whether you use a regular hula hoop like your kids have or you use a weighted hula hoop from a gym supply store, this helps you lose belly fat in a very unique way. By keeping the hoop engaged, you are also engaging your oblique muscles, your abs, and your buttocks.
5. A quick bike ride to the store.
If you are getting your exercise without having to think of it as a specifically planned activity just for exercise, you can avoid the “mental hiccups” which sometimes stop us. If you live within a mile of a store, just get on your bike for a quick trip a couple of times a week. Bicycling engages the thighs, abs, oblique muscles, and the lower back in a perfect workout, and you can enjoy the nice day, as well!
6. Family tag in the backyard.
If you are looking to spend more quality time with your kids, combine this with your workout and schedule regular family tag out in the backyard. This will keep your heart rate up, it will exercise the whole family, and the fat burning enzymes are always paired with the oxygen burning enzymes in your body.
7. Speed Yoga (yes, there is such a thing).
Yoga is generally considered to be a slow, relaxing process. However, speed yoga can reduce each pose and movement down to a couple of breaths each, which will keep your heart rate and fat burning enzymes at their proper levels for blasting belly fat. You may be surprised that you can lose belly fat fast with this approach, but it’s actually very effective.
8. A light treadmill run during your favorite shows.
If you like keeping up with certain TV shows, you can easily get your workout done during part of your TV watching. Don’t make it too intense. Treadmill running is already fairly engaging. Simply watch one of your shows during a light run on your treadmill, then eat a snack following the diet plan below for the remaining shows.
9. Slow hiking in steep places.
If you live near a mountain or a canyon, you can spend time in the outdoors without being too intense about it. Simple lose belly fat by engaging your core muscles during a slow, but steep, hike on a short, vertical trail. Both the hike and the trail itself can be very short. It is the variety of movements required to navigate your way around the rocks which activates many layers of your core muscles, especially those around your abdominals and your hips and thighs.
10. Climbing trees with your kids.
Do you live near a wooded area? Do you have a tree house? Be a kid again and climb trees, finding great places to sit on a branch and look around. This is a great way to look at nature with your kids, observe little woodland creatures flittering and crawling around the branches, and to work on your photography. Show your kids how to identify trees by their leaves and bark, take awesome pictures of everyone from the treetops, and even get out the walkie-talkies and learn a little about finding your way through the woods.
11. Swinging in your backyard.
There is a reason why kids lose belly fat fast and adults do not. Kids have access to the best play equipment. Have a swinging contest with your spouse on the swing set in your backyard and, of course, see which one of you can jump the farthest. Make sure that your swing set is well-anchored to the ground so that inertia doesn’t cause problems.
12. Playing golf (we’re not kidding).
You may think this is too good to be true, but actually steady, sustained walking, standing, and squatting can make you lose belly fat, thigh fat, and butt fat. If you already golf a couple of times a week, do it without the golf cart. Simply walking the distance between holes and being on your feet, in the fresh air and sunshine, doing what you love will make a huge difference in your skin health, your hair health, your muscles and, of course, any fat you may happen to have.
Be sure to have a caddy on hand in case you need someone to go obtain extra water for you or to go get a golf cart for the second half or two-thirds of the course. It’s great to get exercise, but if the walking and/or sunshine heat you up too much, you will need someone who can obtain your normal tools right away. Always wear a hat and use plenty of sunscreen.
13. Going to a rock climbing gym.
This is a great activity for you and your entire family. Build strength and muscles while also engaging your core by learning how to rock climb!
This is one of the best ways to lose belly fat, but remember that the experts at the gym know about the best ways to climb the wall, so listen to them. Do not climb directly facing the wall with your butt and part of your torso sticking out. This pulls your center of gravity away from the wall.
Instead, engage your oblique (side) ab muscles by climbing at an angle, to the side. Hold yourself flat against the wall by facing off to the side and swinging from your fingertips. Afterward, your forearms will be sore, but they will build and adapt over time.
14. A Pilates mat on your living room floor.
Kids spend a lot of time playing on the floor and moving their bodies around in ways that adults simply do not. Get a yoga mat, put it on the middle of the living room floor, and start practicing floor somersaults. The more time you spend on the floor, the more comfortable you will be using the ground as your point of play whenever you need to explore your body movements some more.
Stay well-hydrated, get a laminated yoga pose card, and start exploring all of the different ways you can get and hold muscle strengthening poses. Notice where you feel the muscles engaged in different parts of your body.
15. Having a planking contest with your kids.
This is a great exercise for you and your kids if you live in the city. You can do this at a park, using various things around the city, and you can even post the pictures online! See who won the planking contest by judging how flat each of you can hold your bodies.
If you and your kids are already experts at planking, practice holding the plank for two minutes before the picture is taken. Planking engages every single muscle in your core, as well as your shoulder, arm, thigh, leg, and ankle muscles. This is a fantastic way to be creative and use the environment around you to continue educating your body on how to move.
Super Simple Diet Plan
Nothing helps you lose belly fat fast quite as much as a high-protein, high-water diet. The water needs to balance (plus 5 glasses) the amount of oil and lipids in your system. If you feel dry, eat more protein. If you feel oily, drink more water.