Before Considering Any Workouts to Burn Belly Fat…
While it can be tempting to think working out is the best way to burn belly fat, it’s not necessarily true. In fact, jumping into any new exercise regimen may lead to injury and cause more harm than good. Plus, exercising to burn belly fat is unlikely to work without changes to your diet as well. So while home workouts for females to reduce belly fat can certainly help, they rarely are enough. So before you think about adding in exercise to your daily routine, ask yourself the following:
1. How active have I been in the past 6 months?
If you have not been exercising at a modest pace for at least 30 minutes a day over the past 6 months, tread carefully. You definitely don’t want to jump into HIIT (high intensity interval training) or pushing yourself on a home exercise bike straight off. This can lead to injuries in your joints and may tax your cardiovascular system too much too soon. The best home workouts for females to reduce belly fat are realistic and won’t cause injury.
2. What are my weight loss goals?
If you are only looking to lose 5-10 pounds, then some modest home workouts are a good idea. However, if the goal is to shed 15+ pounds of fat and extra weight, then you’ll need a comprehensive approach. Specifically, you’ll need to both incorporate aerobic and anaerobic exercise plus make adjustments to you diet to succeed.
3. How committed am I to achieving my goals?
To successfully burn fat and keep it off, you need to create a sustained caloric deficit. This means you will need a realistic approach that cuts caloric intake (without starving or torturing yourself) and naturally boosts metabolism rate.
To put things in context, imagine you wanted to lose 20 pounds with exercise alone. Using an indoor exercise bike, you would need to ride for approximately 1 hour a day averaging 15 mph to burn 600 calories. In addition, you would need to do this for 5 times a week to lose those 20 pounds in 90 days.
However, if you combined the indoor cycling with anaerobic exercise and modest changes to diet, you could reach your goal faster and maintain the weight loss.
Let’s begin with two exercises you can do at home to specifically reduce belly fat while not over-exerting your body.
Anaerobic Home Workouts for Females to Reduce Belly Fat
Anaerobic exercise essentially derives energy from your blood sugar (vs. aerobic which uses oxygen to generate energy). Now any form of cardio (or aerobic exercise) burns stored fat for energy. While that’s great, you really want to naturally boost your metabolism rate to burn more calories at rest. To do that, you need anaerobic exercise.Anaerobic exercise builds lean muscle mass. The more lean muscle mass you have, the higher your metabolism rate and the more calories you burn at rest. Plus, the more you exercise, the more fat your burn and the closer you get to your weight loss goals. So, let’s begin with an anaerobic exercise that anyone can do from home to build muscle, boost metabolism rate, and burn more fat. Some types of anaerobic exercise include
- Jumping Rope
- Weight Lifting
- Cycling (at intense pace or varied with HIIT cycling)
Use Dumbbells 4-5 X’s Per Week
Dumbbells are cheap, easy to use, and add resistance that helps tear down old muscle and build new, stronger muscles. In fact, proper use of a dumbbell is potentially the best workout for fat loss for females and males. Some simple but effective dumbbell exercises you can easily do from home include:
- Standing Overhead Dumbbell Presses
- Dumbbell Rows
- Single-Leg Dead Lifts
To see each of these exercises in action, click here.
Sit Ups Firm Up Abs and Burn Belly Fat
In addition to the right belly fat loss diet plan for female or male, sit ups help you reach your goals fast. The key here is consistency and repetition. You don’t need to start out with 5 reps of 10 sit ups per session. In fact, start slow but be consistent and build up gradually.
For best results, try the following:
You want to start by lying on your back with knees bent, hands behind your head, and feet completely flat. Now, you may want to “wedge” your feet under a piece of furniture like your couch to prevent them from moving up in the air while doing sit ups.
Once you have your feet secure, roll upwards and forwards which will engage the muscles in your core. When your chest touches your legs, then reverse until your back is on the ground.
Ideally, you want to start with maybe three repetitions of 10-15 sit-ups each 4-5 times a week.
Protein is Vital to Burning Fat and Long Term Weight Loss Success
Home workouts for females to reduce belly fat are useless without increasing protein intake. Protein is the building block of lean muscle mass.
In addition, studies prove that protein helps naturally curb appetite, reduce caloric intake, and boost metabolism. However, to attain these benefits, 25-30% of your daily caloric intake must come from protein.
Some examples of high protein foods include:
- Lean Beef
- Chicken Breast
- Turkey Breast
- Fish (any kind)
- Greek Yogurt
Concluding Thoughts on Home Workouts and Burning Belly Fat
Yes, home workouts for females to reduce belly fat can help reach short term weight loss goals. However, for those trying to lose 15+ pounds and keep them off, a more comprehensive strategy is needed. Specifically, you need to incorporate consistent but realistic aerobic and anaerobic weight loss routines. In addition, you need to increase intake of protein to help naturally curb appetite, reduce caloric intake, and build lean muscle mass. In doing so, you can achieve a sustained caloric deficit without starving yourself or living at the gym.
Lastly, dietary supplements that help reverse leptin resistance greatly accelerate fat burning. Leptin resistance causes increased cravings, larger portion sizes, and a slower metabolism rate.
Therefore, you want dietary supplements that reduce chronic inflammation because that is what blocks brain from detecting leptin (known as leptin resistance). Leptin controls food intake so helping the brain to properly detect leptin can help you burn fat naturally and finally reach your weight loss goals.
Mike Dorfman is BS in Biochemistry from the University of Colorado. Mike’s has worked as a personal trainer for Gold’s Gym and helped many clients achieve their weight-loss and fitness goals.
To health first, weight-loss second. Mike and Tetrogen are here to help you make the transition to the healthier, happier, and thinner you!