But high intensity intermittent exercise hiie also referred to as high intensity interval training hiit is a more efficient way of exercising getting more. If you want to lose only belly fat and not total body weight you need to maintain and build your muscle mass through strength training and a protein rich diet.
Yet the kind of cardio you do can maintain all your hard earned muscle or destroy it.
How to get rid of body fat without losing weight. A huge calorie deficit also adds physical stress to the body and this makes it harder to lose belly fat. With fat loss comes cardio training. To get rid of that stubborn fat and start building muscle you need protein.
Use slow and easy methods of aerobic exercise such as walking on a treadmill at an incline an easy bike ride or a light jog. Exercise to get rid of belly fat regular consistent cardiovascular or aerobic exercise like walking running and swimming has been shown to help burn calories and some fat. There s no way to target chest fat without dropping fat from the rest of your body.
The body can burn protein to survive but it prefers carbohydrates and fats. One study found that consuming 1 2 tablespoons 15 30 ml of vinegar daily reduced people s body weight belly fat and average waist circumference over a 12 week period. So when you feed it mainly protein it will go for the carbohydrates and fats you already have stored.
For example the idea that doing squats. If your total daily calorie intake is 2000 calories maintain a deficit of 300 500 calories. Load up on protein and fiber.
Maintain a deficit of 15 to 25 percent of your total daily calorie intake. To reduce body fat and stay at the same weight you would need to build muscle at the same time as you lose fat which isn t possible for most people. Spot reduction is also called targeted fat loss and it s the idea that if you exercise a part of your body enough you lose fat in that specific body part.
But a low calorie deficit can allow you to burn fat without losing muscle. The forbes equation states that for you to lose one pound of fat you need to burn 3 500 calories through. You ve definitely heard it before.