A new study shows that exercises to lose belly fat are not necessarily as hard as you think. The best exercise to lose weight takes half the effort as previously thought. Here is what you should know about it.
How Much Effort is Required?
Exercising aerobically is considered to be the best of all the exercises to lose belly fat. Although aerobic exercise may the best exercise to lose weight, it is a bit controversial. The problem is that too much exercise is so strenuous that it leads to inflammation.
A partial solution to this problem is to exercise briskly and not necessarily strenuously. A fast-paced walk would be a good example. But how long and how often should you exercise?
Obesity researchers explain what happens when you walk briskly for an hour at a time. Your main fuel during the first 20 minutes is stored sugar (from glycogen) from muscle tissue. In the next 20 minutes you switch to circulating blood sugar and free fatty acids. Finally, the third 20-minute interval puts you into a low level of fat burning from stored fats. This exercise works best if you do it at least 3-4 times a week.
Doing Half as Much Exercise
Researchers at the University of Copenhagen have just published the results of a study showing the benefits of half an hour of exercise versus a full hour. Here are the reference data for this study:
Rosenkilde M, Auerbach PL, Reichkendler MH, Ploug T, Stallknecht BM, Sjdin A. Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise - a randomized controlled trial in overweight sedentary males. Am J Physiol Regul Integr Comp Physiol. 2012 Aug 1. [Epub ahead of print]
Sixty-one participants were divided into three groups: 1) the control, those who stayed continuously sedentary; 2) those who exercised moderately (aerobic for 30 minutes per day, expending 300 kcal per session); and 3) those who exercised extensively (aerobic for 60 minutes per day, expending 600 kcal per session). Results were measured after 13 weeks.
The moderate and high exercise groups lost an equivalent amount of weight (7.4 lbs vs 6 lbs). Their differences were not significant statistically. Similarly, decreases in fat mass were also equivalent between the two treatment groups.
The bottom line is that the high exercise group expended twice as much energy than the moderate exercise group, without a compensatory change in weight loss or body fat mass. The nice conclusion for us all is that 30 minutes of exercise provided the same result as 60 minutes of exercise.
There you have it. Now go and get at least of 30 minutes of aerobic exercise every day. And do not worry about whether it is enough.
How Much Effort is Required?
Exercising aerobically is considered to be the best of all the exercises to lose belly fat. Although aerobic exercise may the best exercise to lose weight, it is a bit controversial. The problem is that too much exercise is so strenuous that it leads to inflammation.
A partial solution to this problem is to exercise briskly and not necessarily strenuously. A fast-paced walk would be a good example. But how long and how often should you exercise?
Obesity researchers explain what happens when you walk briskly for an hour at a time. Your main fuel during the first 20 minutes is stored sugar (from glycogen) from muscle tissue. In the next 20 minutes you switch to circulating blood sugar and free fatty acids. Finally, the third 20-minute interval puts you into a low level of fat burning from stored fats. This exercise works best if you do it at least 3-4 times a week.
Doing Half as Much Exercise
Researchers at the University of Copenhagen have just published the results of a study showing the benefits of half an hour of exercise versus a full hour. Here are the reference data for this study:
Rosenkilde M, Auerbach PL, Reichkendler MH, Ploug T, Stallknecht BM, Sjdin A. Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise - a randomized controlled trial in overweight sedentary males. Am J Physiol Regul Integr Comp Physiol. 2012 Aug 1. [Epub ahead of print]
Sixty-one participants were divided into three groups: 1) the control, those who stayed continuously sedentary; 2) those who exercised moderately (aerobic for 30 minutes per day, expending 300 kcal per session); and 3) those who exercised extensively (aerobic for 60 minutes per day, expending 600 kcal per session). Results were measured after 13 weeks.
The moderate and high exercise groups lost an equivalent amount of weight (7.4 lbs vs 6 lbs). Their differences were not significant statistically. Similarly, decreases in fat mass were also equivalent between the two treatment groups.
The bottom line is that the high exercise group expended twice as much energy than the moderate exercise group, without a compensatory change in weight loss or body fat mass. The nice conclusion for us all is that 30 minutes of exercise provided the same result as 60 minutes of exercise.
There you have it. Now go and get at least of 30 minutes of aerobic exercise every day. And do not worry about whether it is enough.
About the Author:
Get Dr. Clark's scientific perspectives on weight loss in his free ebook here: Belly Fat Book. Be sure to keep up with his blog BellyFatScience.com for the latest research on how to lose weight based on real science.. This article, Exercises To Lose Belly Fat Now Easier has free reprint rights.
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