The #1 Belly Fat-Melting Workout a Trainer Recommends to Clients | XpertsReviews.com

As a certified specialist in strength and packaging and sports nutrition coach with more than a decade of experience, I had the privilege of helping hundreds of customers to transform their bodies and improve their physical form . One of the most common objectives I meet is the reduction of belly fats, which requires a strategic combination of training methods supported by science and lifestyle adjustments. Over the years, I have refined my approach to focus on training that provides maximum results in a minimum of time, using principles based on the last research in exercise sciences.

This complete circuit of the body and the basic finisher is one of my essential routines for customers who seek to lose fat while strengthening strength and endurance. What I like about this routine is its versatility – it challenges experienced gym enthusiasts while being easily modified for beginners. By integrating strength movements, high intensity cardio and exercises focused on the nucleus, this training creates the perfect recipe for burning fat, sculpture of lean muscle and improving the overall physical shape. My clients have always seen excellent results with this method, and I am convinced that you too!

In this article:

Why this training targets belly fat

This drive targets belly fats by combining strength training with a high intensity cardio, creating a powerful combination of fat combustion. Force exercises like Kettlebell swings and pushing dressing presses engage several muscle groups, increasing the overall caloric burn while strengthening the lean muscle. Muscle development plays a crucial role in the rise in your metabolic rate at rest, which helps your body burn more calories throughout the day.

The inclusion of a moderate sprint on the cardio machine amplifies fat loss by increasing your heart rate and improving cardiovascular efficiency. High intensity intervals push your body to use the glycogen stored for energy, promoting oxidation of fats during the following recovery periods. Meanwhile, movements focused on the nucleus such as MED ball slams and dumbbells activate and strengthen the abdominal muscles, improving the posture and stability of the nucleus. These targeted exercises help reveal a leaner and more defined median section as global body fat decreases.

5 strength training movements to lose weight and develop muscles in the fifties

Higher advice to maximize belly fat loss with this routine

1. Prayer the appropriate form

A correct form is essential to activate the right muscle groups and prevent injuries. Take the time to control each movement before increasing the intensity or weights. For example, an appropriate Kettlebell swing is based on a strong hip hinge rather than the strength of the arm.6254A4D1642C605C54BF1CAB17D50F1E

2. Incorporate the progression

Gradually increase the weight, rehearsals or rounds to challenge your body and continue to see the results. This progressive overload stimulates both muscle growth and fat loss.

How long is your training on a treadmill should be to shrink the belly fat

3. Coherence is the key

Get this routine 2 to 3 times a week, combined with other exercises and active recovery days. A constant effort over time will give the best results of fat loss and muscle definition.

4. Support your efforts with nutrition

Even the best training cannot exceed poor diet. Focus on whole nutrient-rich foods that support fat loss, such as lean proteins, vegetables and healthy fats. Combine it with a calorie deficit to maximize the results.

5. Prioritize recovery

The right rest and recovery allow your muscles to repair and develop. Incorporating stretching or yoga on leave days can improve flexibility and reduce pain, keeping you on the right track.

5 Best lower abeys to reduce your “belly dog”

Complete circuit + nucleus finisher

What you need: This training combines kettlebells, dumbbells and a cardio machine to provide body burn. You will need a kettlebell, dumbbells, a slam ball and access to a cardio machine (like an assault bike or a rower). The whole session, including rest, should take around 40 to 50 minutes.

Routine:

Complete body circuit (X3-5 rounds)

1. Kettlebell swings (10 repetitions)
2. Push press (10 repetitions)
3. Dumbfounded pluche (10 rehearsals per leg)
4. Kettlebell Gorilla Row (10 repetitions per arm)
5. Moderate cardio-machine sprint (1:00)

Instructions: Complete all the sequence exercises for prescribed rehearsals, based only if necessary between exercises. After completing all the exercises, rest for 5 minutes before going to the main training.

Main drive (x3 rounds)

1. Slam slam slams before (no rebound) (30 seconds)
2. Low to high dumbbells (15 rehearsals per side)

Instructions: Perform each consecutive central movement. Rest for 1 minute between the laps.

How to do it:

Complete circuit

1. Kettlebell swings

1. Place a kettlebell on the ground.
2. Stay with your feet a little wider than the shoulder width. Your toes should point slightly outwards.
3. Cut your hips and grab the kettlebell with both hands.
4. Keep your back flat, remote shoulders and engaged nucleus.
5. Pull the kettlebell between your legs, maintaining a deep hip hinge. Avoid rounding your back.
6. Recall your hips forward, using the momentum generated by your buttocks and your hamstrings to swing the kettlebell to the height of the chest. The arms must remain straight and relaxed; Do not use them to lift the kettlebell.
7. Let the kettlebell swing naturally, guiding it between your legs while you pour again. Repeat the prescribed representatives.

2.

1. Hold a dumbbell in each hand at the height of the shoulder, the palms turned forward. Your feet should be separated from the shoulder.
2. Lightly fold your knees in a shallow squat, keeping the right chest and the tight nucleus.
3. Discover your heels, extending your legs when you press the dumbbells above your head in a controlled movement.
4. Slowly bring the dumbbells up to the shoulder. Stop briefly before repeating.
5. Avoid leaning back or washing your ribs while you press. Keep your nucleus engaged to protect your lower back.

3. Heard -front clamp

1. Hold a dumbbell in each hand on your side.
2. Stand up with your feet together.
3. Take a big step forward with your right leg, making sure that your front knee remains aligned on your toes. Your rear heel should remove the ground.
4. Place the rear knee to the ground, creating two 90 -degree angles on your knees. Avoid leaving your knee before your toes.
5. Drive your front heel to return to the starting position.
6. Repeat on the left leg, alternating for the prescribed representatives.
7. Keep your torso straight throughout the movement. Avoid leaning forward.

A daily body weight circuit to flatten your belly and shrink your size

4. Row Gorilla Kettlebell

1. Place two kettlebells on the ground between your feet, with the width of the shoulders.
2. Cut your hips and grab the handles of kettlebell with a neutral handle.
3. Pull a kettlebell towards your rib cage, keeping your elbow near your body and tightening your Omoplade at the top.
4. Lower the kettlebell to the floor and repeat on the other side – the alternative rows for rehearsals prescribed by arms.
5. Keep your nucleus tight and behind flat. Avoid twisting your chest as you put back.

5. Moderate Sprint of the Cardio Machine

1. Adjust the machine (assault bike, rower or similar) to your favorite settings.
2. Start pedaling, rowing or moving to a moderate to high intensity that you can support for 1 minute.
3. Maintain a smooth and coherent movement. Ateden to challenge your rhythm without compromising the shape.

Main training

1. Slam Ball Front Slams (no rebound)

1. Hold on with the feet of the shoulder width, holding a ball of slam with both hands.
2. Raise it over your extended arms.
3. Engage your nucleus and conduct the ball exploding downwards, aimed at slamming it as strong as possible in the ground.
4. Quickly pick up the ball and repeat.
5. Keep your back straight while you slam and collect the ball. Engage your abs to maximize power.

2. Low content at the top

1. Hold a dumbbell with both hands, starting up to the hip on one side of your body.
2. Your feet should be slightly wider than the shoulder width and your knees slightly folded.
3. Run your chest when lifting the igniter diagonally through your body to the opposite shoulder.
4. Pivot your rear foot to allow your hips to follow the movement.
5. Reverse the movement, bringing the dumbbell to the starting position of your hip.
6. After finishing the rehearsals on one side, go to the other side.
7. Engage your heart throughout the movement. Avoid using your arms to move the weight – take place on the rotation power of your chest.

Jarrod nobbe, ma, cscs