Want to get rid of belly fat but don't trust any newfangled diets?
And you don't need to follow them. It's enough to walk on a regular basis - walking will solve the problem very effectively.
Scientific studies have shown that regular walking reduces visceral fat, the same fat found in the belly.
Walking time
In this regard, the regularity of the process is important; it is advisable not to skip such walks.
Therefore, you need to choose a time that is convenient for you, and also set a certain walking rhythm (active, fast, and jogging is also possible if desired).
Experts say the optimal duration of walks is from half an hour to an hour daily (5-6 times a week).
It has been calculated that 150 to 300 minutes of moderate exercise will result in weight loss.
Beginners are advised to start with 20-30 minutes a day, gradually increasing the duration as well as the intensity.
Experts say that walking for at least 30 minutes allows the body to use fat reserves, that is, burn them.
Tempo and variability
If you maintain a steady walking pace, your heart rate will stay in the “fat burning zone” – around 65%-80% of your maximum heart rate.
Accordingly, increasing the pace leads to burning more calories.
The effectiveness of this method increases if you diversify your workouts.
For example, you can choose interval walking - 2 minutes of fast walking alternate with 1 minute of slow walking.
Another option is walking at an incline.
You can also test yourself in walking with weights, for example, by going for a walk in deliberately weighted clothes.
Long walks at a moderate pace are also good. Minimum – one hour. At least once a week.
