This document discusses how to get rid of stubborn belly fat through diet and exercise. It notes that cardio training is most effective for weight loss, but recommends a combination of strength and cardio training. Key exercises mentioned include jogging, swimming, cycling, and strength training 2-3 times per week. Developing a six-pack takes work and having a lower body fat percentage, which is generally harder for women due to natural hormone differences. The recommended routine is 15-30 minutes of cardio 3-4 times per week and 15-30 minutes of strength training 2-3 times per week.

1. This is how stubborn belly fat really goes away
With cardio or strength againstthe fat? We havesettled the question of all fitness
issues once and for all. Spoiler: The answer didn't make us really happy ...
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Who does not know it: We are fit, do sportregularly, but thoselast little bacon
rolls on the stomach justdon't want to go away. The good news: We can all
develop a six-pack. The bad: it doesn'twork without hard work. Katharina
Gundermann offers personaltrainings especially for women and told us how we
can achieve a firm stomach.
Ms. Gundermann, is it basically possiblefor everyoneto get rid of annoying belly
fat?

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Yes that's it. There are differentcauses for the formation of belly fat - for example
a very high carbohydratediet with a simultaneous deficiency in essential amino
acids. Or increased cortisollevels due to chronic stress, lack of exercise or taking
the drug cortisone. If you combat these causes by eating moreconsciously and
exercising more, you can also get rid of belly fat.
In studies, overweightpeople were divided into three groups: the firsttook part
in weight training, the second in pure cardio training and the third group trained
with a strength / cardio mix. Group two - the purecardio group - achieved the
best results in weight loss.
But you also keep hearing that strength training is better. Is there something to
it?
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Weight training increases muscle mass. The moremuscle mass, the greater the
basal metabolic rate of energy. Some trainers say boldly that morecalories are
burned while sleeping becausethe muscles have to be kept warm. But to get rid
of belly fat through pure strength training, you would have to train yourself a
colossalbiceps. That said, many women tend not to wantto look overly muscular.

3. If purecardio training is better than a strength-cardio mix - should I give up
strength training altogether?
I generally recommend a mix. Itis of no use to be slim and suffer fromback pain
due to lack of strength, for example. Itis also not an advantageif the bodybuilder
runs out of breath on the firstfloor of the stairwell.
Jogging is a classic among endurance sports. How do webest burn fat with it?
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The calculation is simple: If you wantto lose weight, you haveto burn more
calories than you consume. When jogging, oneassumes an average of around 365
calories per 30 minutes. In addition, studies have shown that varied interval
training with short, intense runs burns morecalories than long running with a low
heart rate.
What other sports and exercises do you recommend?
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For endurance training, I recommend sports such as walking, swimming, cycling,
cross-countryskiing or hiking. For strength training exercises with weights,
Theraband or the body's own weight come into play. Over the courseof a week, I

4. would alternate the musclegroups to be trained, for example arms and anterior
torso on Monday, legs and back on Wednesday, and specific exercises for the
deep abdominal and back muscles on the weekend.
Is it harder for women to get a six-pack than for men?
Basically there is no time difference in muscle building. But men build more
muscle mass becausetheir testosterone levels are higher. Women have another
disadvantage: their body fat percentage is naturally higher than that of men and
their six-pack hides underneath. Therefore, the muscles only come into their own
a little later.
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How often do I have to train if I want a six-pack as a woman?

5. I would suggestdoing 15-30 minutes of cardio three to four times a week, and 15-
30 minutes of strength training two to three times a week. Itcan also look like I
run for 15-30 minutes and then do my strength exercises. In each of my personal
training sessions, I startwith a quarter of an hour of warming up, which mainly
consists of exercises that continuously challenge the circulatory system. This is
followed by a strength and endurance part of around half an hour, followed by a
cool-down with stretching, mobilization and breathing exercises
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