weight loss...

1. 10 exercise tips to help reduce belly fat
1. Exercise must be combined with a new diet to help reduce belly fat
CONTENT
● 1. Just doing cardio won't make your belly smaller. Food plays an
important role. The combination of exercise and the right diet helps you
get a flat stomach.
If you sweratvbfor hours on the treadmill, then eat chocolate bread, your training
efforts will be in vain," Thibaut Richard asserts.
You can lose fat anywhere, but belly fat won't. So you need to monitor YOUR
DIET Should avoid fast sugar, and processed foods ... on the menu, and focus
on vegetables, fruits, whole grains and dairy products.
In order for your cardio sessions to be most effective and burn fat in the lower
abdomen, you have to change your mind: " In the past, we used to think that it
takes moderate exertion over a long period of time to burn. Burn as much fat as
possible. Today, the latest studies show that this is no longer the case. It is better
to choose interval training, a period of intense exertion equal to the duration of
the recovery period. that," the expert stated.

2. To burn belly fat, you need to work up a sweat.
2. Warm up at least 10 minutes
Flexing and stretching exercises, stretching, and brisk walking without a strong
impact on the ground... are necessary warm-up exercises to prepare for a
sustained effort of the body. Never skip this step.
3. Exercising makes you sweat
If you're not sweating during your workout, you're not raising your heart rate high
enough. Without increasing the heart rate, it is impossible to draw out stored fat,
especially belly fat. So to lose belly fat you need to exercise to the point of
sweating.

3. Interval squats help tone the abdomen.
4. Interval Squats
Squats consist of bending the legs down starting by lowering the glutes anteriorly.
Again, it's essential to break it down: 30 seconds of exertion and 30 seconds of
recovery. After a while, increase the duration of the exercise and when you feel
comfortable, you can put more weights on your shoulders.
This exercise engages the whole body as well as the abdomen as you need to
work hard to lower and lift.
5. Push-ups

4. Similar to other exercises, we alternate 30 seconds of effort, and 30 seconds of
recovery, increasing over the days according to our ability. With push-ups, in
addition to the upper body, you also have to work out the abs a lot.
Push-ups also reduce belly fat.
6. Burpees (cardio exercise to reduce body fat)
This is an exercise that often scares you, but it not only gets you to sweat, but it's
also great for the heart and gives real physical results. Alternate 30 seconds of
effort and 30 seconds of recovery. You put both hands on the ground, bring your
feet out after jumping, then bring your feet to your hands and stand up. Start with

5. 5 burpees, then gradually increase the speed and duration abdominal muscles
will be trained to tone.
7. Jump rope
Jumping rope is also often an intimidating exercise, but a remarkably effective
one—no need to jump long. You can alternate 30 seconds of fast jumps, then 30
seconds of slower jumps. We practice and try day after day, gradually increasing
the length of the sessions. This exercise works the whole body, including the
abdominal muscles.
Jump rope to slim the belly.
8. Level change
After a period of practice, any exercise is made easier and you feel no need to
exert yourself anymore. This is the time when you need to increase the intensity

6. and level of your training, otherwise, you will no longer notice any impact on your
abs.
9. Don't start with dance exercises
You don't start a workout session with jumps. We should start slowly, for example
with squats.
10. Alternate rhythms on a bike
Pedalling from fast to slow steadily, then from very fast to slow, we don't go at the
same pace throughout the session. Up to 20 minutes can be pedalled by
alternating thrusts with the feet.
4 cardiovascular exercises to help lose weight effectively
Cardiovascular exercises are exercises that increase the heart rate. These are
the best forms of exercise for weight loss, as the higher your heart rate, the more
fat you will burn.
To lose weight or maintain weight loss, you will need up to 300 minutes of
moderate physical activity per week. This equates to about 60 minutes a day, five
days a week.
If you are busy, you can break the exercise into suitable times, such as in the
morning and in the evening...
Here are good cardio exercises to help you lose weight:
Low intensity cardio
If you're a beginner or have an injury or health problem, low-intensity cardio
exercises can also help you burn calories and lose weight.
These exercises include brisk joyning, cycling, swimming and aerobics...
Aim for 60 minutes of low-intensity cardio per day, 5 days per week. After getting
used to the intensity, you can carry dumbbells when walking, jogging or doing
aerobics… to make your body more toned.

7. By doing low-intensity cardio every day, you can effectively lose weight.
Jumping rope is a form of exercise suitable for all ages. But not everyone knows
that jumping rope can bring useful effects in weight loss, reducing excess fat,
especially in the abdomen, thighs and calves.
Perform:
● Warm up with 8-10 jumps
● Then jump continuously for 1 and a half minutes
● Rest for 15 - 30 seconds and then repeat, doing 3 sets.
To lose weight, you can increase the level to 140-160 jumps per minute or
change the way to jump with 1 leg, 2 legs, or jump rope while running in place...

8. Burpees exercise
Burpees (an exercise that combines many push-ups, and jumping...) help you
burn fat and affect many muscle groups in the body.
● Do 10 reps for 30 seconds, then rest for 30 seconds
● Repeat for 5 minutes.
Burpees are an effective fat-burning exercise.
High-intensity interval training (HIIT) cardio
Intermittent high-intensity cardio is a high-intensity exercise that takes place over
short periods of time with lots of rest periods.
In fact, cardiovascular exercise is increasingly popular due to its ability to burn
calories and lose fat effectively. A typical HIIT workout will last 10-30 minutes and
will burn more calories than other cardio exercises like jogging, aerobics, etc.

9. One study in a group of people who did high-intensity interval cardio showed that
they burned 25-30% more calories per minute doing other forms of exercise
(including weight training, cycling, and treadmills).
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This shows that HIIT helps you burn more calories in a shorter workout period.

10. Not only that, this subject is especially effective for reducing belly fat, and limiting
the risk of chronic diseases.
To incorporate high-intensity interval cardio into your regimen, you can cycle or
jump rope as fast as you can for 30 seconds, followed by a slow pace for 1-2
minutes to recover. Repeat for 10-30 minutes.
5 strength training exercises to lose weight
Although not effective for rapid weight loss, resistance training exercises can
boost metabolism in the body, thereby supporting weight loss. When muscles are
strong and activated regularly during exercise, they burn more calories, even at
rest.
Endurance exercises to help you lose weight include:
Push-ups
Push-ups are a great exercise to build muscle and strength in the upper body
and arms.
When starting out, do 3 push-ups of 10 reps each, interspersed with 60-90
second rest each set. You can then gradually increase the number of sets as you
get used to that intensity.

11. Push-up exercises.
Lunges
Although it is an exercise that mainly affects the thigh and buttock muscle
groups, lunges are still considered in the group of effective full-body exercises for
weight loss. The length of the step will determine the muscle group that is most
toned, the long step for the "apple" waist and the short step for the slim legs. You
can also add weights to increase the difficulty of the exercise.
Make this move with 8 - 12 reps per leg.

12. Lunges movement.
Climb stairs
Climbing stairs helps strengthen the muscles and strength of the legs, and works
the lower back muscles. It is recommended to start with a small step of about 15
- 30cm high, then gradually increase the height, such as 60 - 70cm.
Do 5 sets, each set 5-10 times on each leg.

13. Step climbing action.
Kettlebell weight training
Kettlebell exercises can increase heart rate, along with strengthening and
developing muscles in the arms and legs.
Perform a 2-arm lift for 20 seconds, then rest for 8 seconds and repeat 8 times.

14. Exercises with dumbbells.
Deadlifts
Fitness experts have suggested deadlifts as an exercise that helps build muscle
in both the upper and lower body while helping to effectively reduce fat. Lightly
reduce weights to 50-70% of your maximum and increase the number of reps to
do cardio-like exercises instead of weights.

15. Do 1 - 3 sets of 10-20 reps each.