Note how many reps you completed, then aim to beat those scores when you next do the session. Try to pace yourself and complete a similar number of reps for each exercise every round. In these circuit workouts you’ll complete the first four exercises working to a set amount of time, rather than reps. This ensures you finish each round having given it your all. Circuit training is effective because you don’t rest much, which forces your muscles and your cardiovascular system to work harder, so you’ll be burning calories while building muscle.Įach round of the circuit finishes with a “supermove”, which involves doing as many reps as possible in 60 seconds – while maintaining good form, of course. Each session will require you to complete a certain number of rounds – in this plan each workout is five rounds. Work through each exercise listed in turn to complete one round of the workout. Each week you’ll do four circuit workouts. You’ll Be Doing Circuit WorkoutsĬircuit training involves doing a certain exercise for a set amount of time or number of reps, then moving on to another exercise. Here’s what you need to know before you start. When a writer tried it for four weeks he experienced what he called “ridiculously good results from a relatively minor lifestyle change”. This exercise-friendly meal plan is a good option, and if you want to make things as easy as possible then check out our guides to healthy recipe boxes and meal delivery services, which can take all the hassle out of improving your diet.īut for many of us, perhaps the easiest and most effective change you can make to help you lose belly fat fast is to stop boozing. You don’t need to cut everything else out of your diet entirely, but if you’re aiming to reduce your calorie intake by around 500 calories a day, it’s best to cut back on carbs and fats while adjusting your meals so the proportion of protein in your diet is higher.
Another advantage of protein is that it makes you feel fuller for longer than carbs or fats, so you’re less likely to feel the impulse to hit the snack cupboard between meals. Not only does protein help to repair and build your muscles, it raises your metabolic rate more than eating fat or carbohydrate does, so when you do eat protein more of the calories in it are dissipated as heat. We’ve got specific diet tips for shifting belly fat at the bottom of this article, but one general tip that can help you lose weight is to adopt a diet that’s relatively high in protein, especially when you’re exercising frequently and need to maintain your muscle mass while losing fat.
If you’re heading back to the gym after a break, you can also try this gym machine plan for beginners, or this gentle four-week cross-trainer workout plan.
#EASY AT HOME WORKOUT TO LOSE BELLY FAT HOW TO#
If you’re unfit or have a long-term health condition, this explainer on how to start exercising safely is a great place to start, as is this selection of weight loss exercises. If you’ve never acquainted yourself with the proper form for fundamental exercises such as squats, lunges and presses, you may be better served by a gentler start. It’s best suited to those with some experience in the gym who have fallen out of the habit.
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