The One Workout Worth Doing Daily to Lose Belly Fat
If you are struggling to lose belly fat, you aren't alone. Excess fat around your midsection is one of the hardest areas to tone. However, there are some workouts that are better than others when it comes to getting rid of your tummy. Jamie Maitland, Certified Holistic Nutritionist, Elite Fitness Trainer, and Founder of The Office 954, reveals the one type of workout that will help you blast fat and flatten your abs.
She Recommends Combining HIIT with Mindfulness
"There are two approaches I highly recommend to my clients when I host our seasonal, interactive 21-day wellness program that has led to some remarkable transformations: HIIT coupled with mindfulness.
What Is HIIT?
The Cleveland Clinic explains that high-intensity interval training, or HIIT, mixes repeated short bursts of higher-intensity aerobic exercise within a workout. While higher intensity is relative, if "you're aiming for high intensity, that would be a level of exertion where you can only talk for a few words at a time." It also involves "upping your heart rate to more than 70% of your maximum heart. The basic formula for calculating maximum heart rate is 220 minus your age," they say.
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What Does Science Say About HIIT
What does science say about HIIT? There is lot of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.
HIIT Is "Highly Effective" for Belly Fat
"When it comes to fat loss, one must consider both diet and physical fitness. However, if we focus specifically on exercise, HIIT or high-intensity interval training can be highly effective and worth doing daily to lose belly fat. This kind of exercise is great for burning off that stubborn visceral fat around the belly," says Maitland.
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Here Are Examples of HIIT Workouts
She offers some examples. "You can do 30 seconds of sprinting followed by 20 seconds of walking, or if you have stairs, sprint up 1-3 flights and then take a slow walk for 30-45 seconds—repeat this for about 15-20 minutes," she says.
Also, Practice Mindfulness
She also recommends getting your zen on. "Another 'exercise' worth doing daily to lose belly fat is to exercise the power of your mind. Being able to give your brain a command and actually follow through is a superpower that can really boost your progress, she says.
Apply This to Diet, Too
You should apply this to your diet, too. "Mindful eating is also a game changer. Being present and aware can help us make better overall health choices as our mindset is what will drive motivation for that HIIT session or to take the time to prep healthier meals. So, before diving into your workout, consider harnessing your mental strength and commit to being mindful," she says.
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Try Meditating
If you aren't sure how to practice mindfulness, start by meditating. "When you meditate, you may clear away the information overload that builds up every day and contributes to your stress," says the Mayo Clinic. Benefits include:
- Gaining a new perspective on stressful situations
- Building skills to manage your stress
- Increasing self-awareness
- Focusing on the present
- Reducing negative emotions
- Increasing imagination and creativity
- Increasing patience and tolerance
- Lowering resting heart rate
- Lowering resting blood pressure
- Improving sleep quality
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