When it comes to working out, we can all get behind a fast plan to meet our goals.
If you're looking to lose belly fat just in time for summer, GHN have the best exercises that will help you achieve that goal of yours real quick. We spoke with certified personal trainers & GHN sponsored athletes Gina Squires Donovan De Klerk and Ryta Rise who gave us the scoop on their top 2 strength training exercises, secret super foods & recommended supplements to help shrink belly fat fast.
The idea that you can lose belly fat by doing specific exercises is called 'spot reduction,' which is, unfortunately, a myth. So, while no exercise will help burn belly fat in a specific area, you can reduce overall body fat by being in a caloric deficit which can be achieved through a mix of diet and exercise.
Weighted Squats -
This compound move will target various muscle groups, including your hamstrings, glutes, quads, and your core. Donovan adds, "Your glutes are the biggest muscle group in your body, meaning they can lift the heaviest weight, and therefore, you burn the most calories when doing moves involving your glutes, so don't go easy on yourself! Your glutes can lift a lot more weight than you realise."
Bent Over Row -
This is another compound move that's so awesome in working multiple groups in your back and biceps. According to Gina , "Your back is one of the biggest muscle groups in your body, meaning you burn the most calories when doing exercises that target your back. Just like with squats, go as heavy as you think you can, then add a little more! Your back can support a lot more weight than you realize."
YES you read that right... Burpees - Ryta says, "This move doesn't target any specific muscle group, but is instead focused on improving your cardiovascular endurance. You will recruit the use of muscle groups throughout your upper and lower body, but since there is no weight involved, you want to instead focus on improving your pace and overall being explosive with each part of the burpee."
Side To Side Medicine Ball Slams -
Medicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not simply target one muscle group. Donovan says "on the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary movers of this exercise. But as time goes on and fatigue sets in, nearly every other muscle in the body, in one way or another, may become involved as a secondary mover." He adds. "Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work."
Mountain Climbers -
Like burpees, Ryta is a big fan of this moving plank exercise because it works your core. In addition as a compound exercise that utilises multiple muscle groups in your whole body, mountain climbers are an effective way of strengthening your arms, back, shoulders and legs. Another benefit of using multiple muscles at once is an increased heart rate, which will help you burn more calories.
Walking Or Running On An Incline -
"Walking or running at an incline burns more fat that walking on the flat, as you’re working harder" says Gina. Walking on an incline of 16-18% and a moderate speed burns 70% more fat than running on a flat surface. Walking or running on an incline is a great way to increase the intensity of your workout, which can help you lose weight and give your waistline (and other body parts) a serious trimming.
10 Supercharged Belly Fat Busting Super Foods -
If you've been trying to lose belly fat but find that the tape measure hasn't budged just yet, it may be time to take a second look at the ingredients you're routinely stocking in your kitchen. Heavily processed foods can make it difficult to maintain steady fat loss, but some of the best foods to help you lose weight are high in fiber, which many are surprised to learn is a form of a carbohydrate (therefore, carbs are not the "enemy!"). Fibrous foods are often naturally lower in calories, help keep you satiated after a meal and also regulate blood sugar levels. Research suggests that the more dietary fiber that one incorporates into their daily routine, the more they're able to work against "abdominal fat deposits" (fat accumulation around your midsection, also called visceral fat, can be dangerous because it wraps around important internal organs where it may trigger metabolic disturbances that up your risk for certain chronic diseases like heart disease and type 2 diabetes).
Even if you adopt a strict high-fiber diet, it's crucial to understand that there's not a single ingredient or beverage you can consume to magically melt away pounds. You'll lose weight (and reduce body fat naturally) by adopting a wholesome diet, alongside moderate exercise. Eliminating processed foods high in sodium and other sugary items is important, as is staying routinely hydrated to aid digestion and fast-track your weight loss efforts overall. When it comes to healthy eating and safe fat loss, these powerful foods loved by our GHN sponsored athletes have your back.
- Peanut Butter
- Plain Greek Yogurt
- Blueberries & Raspberries
Belly Fat Busting Supplement Recommendations -