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5 Exercises That Burn Belly Fat by Dr. Asa Andrew

Exercise is a powerful form of medicine for the body. It is about our lifestyle and our choices that we make each day. Our choices that we make each day can and will determine the health we will have tomorrow. I get asked often can you “spot reduce” an area on the body? So can you remove the fat and cellulite off the hips, the thighs, or the spare tire?

There are different theories regarding this. The great news is that if you can impact the hormones with exercise, then you can impact the trouble areas. For example, there are three primary forms of estrogen. If you impact one estrogen, it will affect the waistline, the other has the hips and thighs, then there is one that can impact the entire torso. Interesting? 

Then we have stress hormones like cortisol produced by the adrenal glands. Cortisol is the body’s stress hormone that can help us if we are in danger or in an emergency situation to have quick power and energy. The challenge is that high levels of cortisol for extended periods can lead to excessive fat storage in our waistline, hips, and can impact brain cells. 

Exercise can be a great source of burning calories, improving strength, endurance, and building cardiovascular stamina. With the right combination of exercises, you can actually impact and target belly fat and other struggling areas. Let’s look at a brief list to help reach your fat burning goals.

Just simple wind sprints one day a week can impact our fat burning hormones. Set a goal to run 10 - 40 yard sprints with 2 minute rest in between. Run on a track or flat grass field for better support of your joints.

2.Intense Intervals
HIIT–style training (high intensity interval training) has become a trend. The reason is how much research has gone into learning that we can achieve less with more. Start with a stationary bike. Ride for 20 seconds standing with much resistance, followed by seated and a relaxed pace for 20 seconds to recover. Complete 8 “rounds” of this for optimal health.

An amazing core stabilizing form of exercise, yoga is known to strengthen the body, and help reduce cortisol. Aim for replacing one of your weight training days with yoga.

4.First AM Walking
There is research that tells us that we can burn more of that organ fat and belly fat if we do some form of light cardiovascular activity upon first waking in the morning. Get up and set a goal to drink 8oz of water or unsweetened green tea to hydrate. Then walk for 15-20 minutes. Then have breakfast. Many people get outstanding results.

A mini trampoline is a great way to get the heart rate up. Its easy on the joints and it also pumps the lymphatic system. The more we can impact the lymphatics and the overall cardiovascular system, the more we can burn the belly fat.



Known as America’s Health Coach, Dr. Asa Andrew is a national best-selling author and host of the #1 Health Talk Radio Show in North America. In addition to his hit television series, Dr. Asa is a regular contributor to NBC, ABC, CBS, CNN, and FOX and regarded as a healthcare leader in the field of lifestyle medicine.


*Exercise is Medicine is a campaign of the American College of Sports Medicine for health care professionals to encourage exercise for improving overall health.