Rather than doing a ton of crunches and push-ups, cardiovascular exercise is the best thing you can do to burn calories and eliminate belly fat.  However, rather than slogging at a steady pace on the treadmill, you should try to do interval training. Interval training involves integrating short bursts of high-intensity exercise into your daily workout. Try sprinting for 30 second intervals throughout your run, or set the elliptical, treadmill or exercise to interval mode in the gym. To trim belly fat, aim to do 30 minutes of high intensity cardio exercise at least four times per week. Aside from the time you spend working out in the gym, it's a good idea to incorporate more activity into your everyday life - this way you can burn more calories without too much effort.  Make some simple changes, such as taking the stairs or biking to work a couple of days a week. If you work a desk job, consider switching to a standing desk. Simply by standing instead of sitting for a couple of hours a day you will burn more calories. Take this as an opportunity to do some spring cleaning, to paint the house or fix up the garden - having a project to work on will help you to increase your activity levels without even realizing it! Also try to do active things purely for enjoyment - play soccer with your kids after school, take up a dance class, or spend a fun day at the beach. It's an excellent idea to incorporate some strength training into your weekly workouts. Strength training includes things like squats, deadlifts, bicep curls and leg presses.  Although these exercises don't burn as many calories as cardio, they will benefit you in the long run. They will help you to build strength and muscle, which speeds up your metabolism and helps you to burn fat more easily, even at rest. Exercises like squats and deadlifts will also help you to build muscle around your core and keep your waistline trim. However, it's very important to have the correct form while performing these exercises, so if you've never done them before consider attending a class or enlisting the help of a personal trainer. Core work with weighted objects is an effective way to burn fat, and medicine balls or kettlebells work well for these kinds of exercises. Many people falsely believe that doing hundreds of crunches will help to eliminate belly fat and give you tight, toned abs.  However, it is impossible to "spot reduce" fat in this way, so any muscle you build will be hidden under the existing fat and possibly bulk you up even further. Therefore, it is a good idea to put the crunches and sit-ups on hold until you have lost your existing belly fat. Then, once you have lost the weight, you can work on toning your midsection. Instead of crunches and sit-ups, consider doing exercises that engage multiple muscle groups (not just your core) and which simultaneously work the cardiovascular system. Plank exercises are excellent for this.
ركز على تمرين الكارديو. قم بالمزبد من الأنشطة في حياتك اليومية. قم بتمرينات قوية. تجنب قضاء وقت كبير في القيام بتمارين الطحن أو تمارين تقوية عضلات البطن.