What is the Best Exercise to Burn Belly Fat

  • By Sharon LaCroix
  • 23 May, 2017

While visceral fat burns easily with anaerobic exercise, aerobic exercise doesn’t seem to have much effect on it at all. 

Burn belly fat
Exercise to burn belly fat

Aerobic Has Little Effect on Losing Visceral Fat

When it comes to weight loss and how our clothes fit, most of us are concerned with belly fat – you know, that “muffin top”, “beer belly”, or “jelly belly”.

You know by now that what we eat and drink, how much we eat, and how often we eat, are the primary factors in determining fat loss and fat gain, but exercise does matter. 

But when we think of exercise it’s most often aerobic exercise that we have in mind. 

Did you know that your weight loss will be more successful if you do anaerobic exercise ( Interval training )   rather than aerobic exercise?

Aerobic exercise is when you exercise at a moderate rate for a sustained period of time (like jogging, cardio machines, running, cross country skiing and spinning).   And Aerobic exercise has little effect on visceral fat.

Our bodies are composed of subcutaneous fat and visceral fat. 

Visceral fat or Belly Fat, is what we want you to be losing here at BonVie Weight Loss, and that visceral fat gets burned most effectively with anaerobic exercise. Anaerobic (sometimes called glycolic or glycogen-depleting) happens with alternating short bursts of intense exercise with longer stretches of milder exercise.                  

In fact, studies comparing the two types of exercise have found that interval training increases the presence of fat-burning enzymes and can boost fat loss by up to nine times compared to Aerobic exercise.            

How do you do interval training? 

 It’s easy! If you’re already walking, jogging, or biking simply include short intervals of high-intensity effort. For example, instead of walking at the same pace for 30 minutes (aerobic), try walking at your normal pace for 5 -6 minutes, then do an aggressive speed for 2½ to 3 minutes, then back to the normal pace and repeat. The high-intensity phase should last about half as long as the slower “resting” phase.  

Research shows the proof

One study with a group of 30 untreated individuals diagnosed with type 2 diabetes were divided into three groups. The control group didn’t perform any targeted exercise. The second group walked at a continuous pace for one hour five times a week, and the final group walked briskly for three minutes then slowly for three minutes, and repeated that process for one hour five times a week. The study lasted four months.

The interval walkers had a 20 percent improvement in control of blood sugar, and both their hemoglobin A1C levels and cholesterol levels  dropped. The steady-paced walkers saw no improvement at all.        

In fact studies have found that   Interval training   increases the presence of fat-burning enzymes and can boost fat loss by up to nine times compared to Aerobic exercise.                

When exercise intensity increases, muscles begin to produce energy through anaerobic metabolism. Sugar, stored as glycogen in muscles, is burned as energy. Anaerobic exercise also triggers the release of growth hormone and produces waste molecules and lactic acid that progressively impair muscle contraction and reduce blood pH, resulting in fatigue. Although training can improve your body’s ability to deal with higher levels of lactic acid, anaerobic exercise can only be performed for short periods of time, compared to aerobic exercise.

"Sumo Style"

We think of Sumo wrestlers as FAT right? But typically, they have very little   visceral  fat.  Almost all their fat is subcutaneous. They also have a lot of muscle mass. They maintain this large total-fat to visceral-fat ratio by:

1.   intense anaerobic exercise alternated with periods of rest (that’s interval training)

2.   they consume calorie-dense foods, and

3.   they exercise in a fasted state in the mornings prior to eating a large breakfast. Morning exercise prior to eating makes their bodies quickly deplete any carbohydrate reserves, and then start converting glycogen stores, then fatty tissue, into energy.                      

These training and eating habits allow Sumo wrestlers to consume high amounts of carbohydrates, yet have low levels of visceral fat and typically no problems with high blood sugar, diabetes, or cardiovascular disease.        

Since most of you are not Sumo Wrestlers, at BonVie we do want you to eat first thing in the morning to break the “fasting” mode which can slow metabolism. And, we want that to be protein so that you can use fat as your primary fuel during exertion.    

As far as exercise goes, if you want to target visceral fat, go for Interval Training.

Fat Loss not Wrestling

Since most of you are not Sumo Wrestlers, at BonVie we do want you to eat first thing in the morning to break the “fasting” mode which can slow metabolism. And, we want that first meal to have some protein so that you can use fat as your primary fuel during exertion.    

As far as exercise goes, if you want to target visceral fat, go for Interval Training.

BonVie Weight Loss - Ideal Protein

By Sharon LaCroix 07 Nov, 2017

Because Omega-3 fatty acids  may help lower the risk of heart disease, depression, dementia, and arthritis. They help your heart in several ways like curbing inflammation in the blood vessels (and the rest of your body). At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. And they can slow plaque buildup inside the blood vessels.

By Sharon LaCroix 01 Nov, 2017

We call that resistant fat around our mid section a muffin top, jelly-belly or beer belly and no one wants it hanging around. Regardless of what we call it, that Visceral fat lies deep within the abdomen and is stored around vital internal organs such as the liver, pancreas and intestine.

By Sharon LaCroix 28 Sep, 2017

Do you weigh yourself? Daily? Once a week? Or just occasionally?  We have been brought up (often obsessively) to chase that number on the scale to determine if we have gained weight or have lost weight. Well guess what – your scale May Be Lying!

Without a body composition monitor on your scale, weight alone can be very deceptive. Why? Because unless you are living a low carb - high protein lifestyle like we teach at BonVie Weight Loss & Nutritional Wellness you may well be burning down muscle rather than burning fat, especially if you are just counting calories. If you are eating too many carbs and too little protein, your scale may show a weight   loss, but it will be mostly muscle, not fat that you have burned. 

By Sharon LaCroix 15 Jun, 2017

Have you wondered how alcohol is metabolized, and how that affects your ability to lose weight?

Alcohol is a big issue when it comes to weight loss and for more reasons than you think. Yes it adds extra calories to your diet, but alcohol also stimulates you to eat more food, and alters the normal digestive process. Not only are the extra calories an issue, but the changes in food breakdown turns those extra calories into unwanted body fat.  

By Sharon LaCroix 23 May, 2017

When it comes to weight loss and how our clothes fit, most of us are concerned with belly fat – you know, that “muffin top”, “beer belly”, or “jelly belly”.

You know by now that what we eat and drink, how much we eat, and how often we eat, are the primary factors in determining fat loss and fat gain, but exercise does matter. 

But when we think of exercise it’s most often aerobic exercise that we have in mind. 

Did you know that your weight loss will be more successful if you do anaerobic exercise ( Interval training )   rather than aerobic exercise?

Aerobic exercise is when you exercise at a moderate rate for a sustained period of time (like jogging, cardio machines, running, cross country skiing and spinning).   And Aerobic exercise has little effect on visceral fat.

By Sharon LaCroix 03 Apr, 2017

The Ideal Protein method we utilize at BonVie is known as a rapid and safe weight loss method. This science based physiological approach keeps it from being a radical diet, like the kind leading to health issues, or the kind that leads to “yo-yo” fat regain. The Ideal Protein protocol gives you the tools to lose body fat fast, but also insures you will not regain that hard earned weight loss.

By Sharon LaCroix 22 Mar, 2017

Whether you are currently on the Ideal Protein protocol at our ´╗┐BonVie clinic, or are a graduate, or just curious about why the method works so well, this article will help answer your questions. ´╗┐

By Sharon LaCroix 19 Mar, 2017

Now why would I even say “mostly”? 

Because depending on your personal metabolism, and the kind of alcohol, and - the quantity of alcohol you drink, it could be “maybe”.  But do understand this – that maybe will either vastly slow down the rate of your fat-burning weight loss, or - stop it altogether.

By Sharon LaCroix 01 Mar, 2017

At this time of year lots of people are exploring different types of diet programs. The Ideal Protein method we employ at BonVie Weight Loss & Nutritional Wellness is a medically designed, 4 phase-weight loss program focused on pancreas and blood sugar balance, resulting in rapid and safe fat loss. This protocol spares muscle mass, lowers high blood pressure, high insulin and high cholesterol.

The Ideal Protein protocol is a short coarse of weight loss, moving you quickly and safely through 3 active phases into the 4th maintenance phase. We focus on rapid fat burning for energy, rather than relying on glucose and muscle stores for energy. You never want to burn down muscle on a diet because muscle uses fat for fuel.

By Sharon LaCroix 17 Jan, 2017

Now for a not-so-uplifting post holiday prediction: most people are not going to keep their resolutions all year long. We start out with the best of intentions but the worst of strategies. By the end of January, a third will have broken our resolutions, and by July more than half of us will have lost our way.

Most people fail because we eventually run out of willpower. As it turns out from scientific studies that willpower is a real form of mental energy, powered by glucose in the bloodstream which is used up as you exert self-control.

More Posts
Share by: