Burning belly fat – how to get started?

Unfortunately, it is not possible to burn fat in specific areas, but there are training tools that, with discipline, guarantee increased effectiveness and efficiency in sculpting the body. Depending on the initial level of fat, training interventions will vary slightly. It should also be remembered that sometimes a large belly can be a sign of certain diseases, and in case of uncertainty, it is worth consulting a specialist before starting to lose weight through exercise.

1. Weight loss for obese people
2. Weight loss for overweight people
3. Weight loss for people with a skinny-fat physique

Weight loss for obese people

People whose body weight poses a potential threat to their life should approach burning fat from the abdomen gradually.

The reason for this is that the condition of the skeletal muscles, lungs and cardiovascular system with a BMI above 30 often does not even allow you to climb to the second floor without stopping to rest. What is more, regular exercise in this case can cause great discomfort, as the body's centre of gravity is shifted forward due to the fat around the internal organs.

Where to start?

For obese people, it is usually recommended to start by losing a few kilograms through diet alone, and once there is a slight improvement in physical fitness parameters, they can move on to undemanding cardio exercises, starting with a recumbent bike, then moving on to a regular bike, an elliptical trainer, and finally a treadmill or outdoor running. In the meantime, additional energy expenditure can be caused by correcting posture defects or learning the techniques of certain exercises and movement patterns.

Weight loss for overweight people

Overweight people, due to the slightly lower load on their joints and cardiovascular and respiratory systems than in the case of obese people, can usually afford a slightly more intensive approach to training aimed at weight reduction. In addition to diet and cardio training, strength training can also be used to strengthen not only the muscles but also the skeleton.

People who are slightly more fit and have already had some experience with sport can also try interval training, i.e. training of varying intensity. Losing weight without intensive training may not bring the expected results, as physical exertion causes the consumption of energy substrates for the regeneration of muscles and lung epithelial cells, which means that the calories consumed are more likely to ‘end up’ there than in fat reserves.

Weight loss for people with a skinny-fat physique

People who, despite having a normal body weight, would like to improve the definition of their abdominal muscles should, in addition to a calorie deficit in their diet, also take an interest in high-intensity training. These are exercises that cause intermittent increases in heart rate to a level close to or even at the maximum. These can be, for example, alternating sprints and jogs, as well as barbell complexes or Tabata-style workouts. A big advantage of such training programmes is that they save time and require little equipment.