What’s The Best Exercise To Lose Belly Fat?

by Caleb Lee on February 10, 2009

best-exercise-to-lose-belly-fat

Keep Reading To Discover The Best Ways To Lose Belly Fat!

I get asked all the time, “what’s the best exercise to lose belly fat?”, so I’ll answer it here because if one person is asking the question that means there’s a 100 more of you wondering the same thing and not wanting to speak up.

Here’s the thing: this is actually a trick question because there is NO ONE best exercise to lose belly fat! Because you can’t “spot reduce” any amount of fat on your body, which means you can’t just lose the fat around your belly and nowhere else.

So in order to lose belly fat you need to effectively lose fat over your whole body. And to do that you simply need to follow the steps I’ve laid out before here on this blog… but first…

You’re Probably Doing TOO MUCH When It Comes To Ab Exercises!

In an effort to lose belly fat, you might be doing a LOT of ab exercises. Hundreds of reps of crunches, situps, twisting situps, oblique work, leg raises, etc… and this could be hurting you in the long run…

You see, you’ll have a fairly strong set of abs that way, but most ab exercises done on the floor are not good for your overall posture. And this is more than a “look good sitting up” posture concern — it affects your health!

In modern times, most of us spend a lot of hours sitting at desks, hunched over keyboards and typing. This is a lot of “hunched” over upper back postures with a rounded back and contributes to shortened abs and shortened hip flexors too.

Add to that all the ab exercises you’re doing where you’re mainly doing trunk flexion exercises (crunches, situps, etc) and you’re contributing even more to short hip flexors, tight abs and a rounded lower back.

In the long run, this isn’t good for your lower back health and it’s the reason why a lot of people have lower back problems — even though they should have a strong core instead.

The main job of your abdominal muscles is to stabilize your trunk, your spine, and to keep you upright. So it’s important to train them with this in mind first — and then the flexion stuff as an after thought or not even at all.

Read my article called the Ab Workout Plan for more information.

Now that we’ve got your ab exercises fixed, let’s move on to losing that belly fat by losing fat all over:

Three Steps To Belly Fat Burning Success:

No matter what anyone tells you, you need to create a calorie deficit in your body (taking in less calories than you burn each day) to lose weight/fat. As Ricky Bobby would say, “That’s just science”. BUT, there are smart ways to go about creating this calorie deficit…

You could eat a LOT less and keep your same activity levels, or you could exercise or otherwise expand a LOT more activity… or the smart option… you could eat a little less AND expand a little more energy.

So here’s my advice:

  • Restrict calories – an easy way to do this without counting calories is to cut out carbs (or take them REALLY low) during the week. I’m not a “all carbs are evil!” type of guy, but if all you’re eating is meat, dairy and vegetables — you’ll see your calories drop really low right away. Also, start doing intermittent fasting, see how I put these two strategies together in The Perfect Muscle Building, Fat Burning Diet Plan.
  • Strength train – lean muscle burns fat and Strength Training tells your body to preserve your lean muscle when you’re restricting calories and to burn fat instead (yes, including belly fat).
  • Limited Cardio – don’t overdue this like most people. If you’re strength training 3x per week for 45 minutes you should be burning a lot of calories and doing a lot of good things for your metabolism as well. You can just add in a little interval training at the end of the strength workouts (on a 3x per week schedule) or do a little longer cardio on the 2-3 rest days per week (if you have a lot of body fat to burn) from strength training.

Following those three guidelines above are the answer to “What’s the best exercise to lose belly fat?” As you can see, it’s not as simple as some one “magic” exercise, but if you apply this advice it’ll get the job done.

Did You Enjoy This Article On How To Lose Belly Fat?

Then, you’ll definitely enjoy the video below where you’ll discover 3 foods that KILL belly fat and other unique fat burning “secrets”:

3 Foods that Kill Belly Fat

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{ 2 trackbacks }

How To Lose Your Pot Belly | CST Free Weight Exercises By Scott Sonnon
April 8, 2009 at 10:21 pm
Exercise « Burn That Fat
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{ 52 comments… read them below or add one }

destney heart November 10, 2009 at 4:54 pm

Please help me to drop weight in a week and i do not understand i am just 13-year-old girl please help meeeeeeeeeeeeeeeeeeeeeeeeeeee

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lily August 4, 2010 at 3:55 pm

it isnt that healthy for a girl your age to loose more than two pounds a week but if you lower your calorie intake you'll see more results faster

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Jessica November 25, 2009 at 9:30 pm

Can u plase email me a good work out to help me lose my belly fat and also some in my arms?? Please and thanks I have a very important day JAN 1!! And it needs to be all gone !! Please helpp!! Thanks and oh yea I’m 16 I also need like a diet plan what should I eat? What shouldnt I eat?
Thanks!!! Hope to get an email from u soon

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Caleb Lee November 29, 2009 at 3:32 pm

@ Jessica: just read everything in the archives section :)

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Angel Brott November 26, 2009 at 9:35 pm

Hi. I am very interested in losing belly fat since thats where most of my weight comes from. I don’t eat as much as I used to and I don’t eat the normal amount of calories for a 23 year old woman; yet, still I continue to gain weight. Please tell me how I can lose weight before I gain too much!

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Caleb Lee November 29, 2009 at 3:33 pm

@ Angel: just keep reading my site, especially the archives. I honestly don’t have a clue as to how to help you right now, because everyone’s situation is different.

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jessica ware January 10, 2010 at 4:23 pm

i have excess fat on my arms, belly area, and “love handles”.. what are the best workouts for me to do? hope to hear from you soon.

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Caleb_Lee January 27, 2010 at 8:12 pm

The same exercises to lose fat will help you burn it off everywhere …

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marina January 28, 2010 at 1:35 am

HELP ME LOSE WEIGHT PRETTY PLZ! I need help 2 lose weight around mi tummy not cool. I’m gaining 2 much in a week&&I’m not even eating plz help me! Tell how 2 lose mi belly fast! Thank yu!!

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Caleb_Lee January 28, 2010 at 6:56 pm

Have you followed the advice on this site? That's the best way to start … go to the Archives section at the top of the page and look for anything related to losing weight and losing fat. Best of luck!

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henry November 16, 2010 at 1:07 am

I know alot of people who make the mistake of thinking if you dont eat you will lose weight and there not entirely wrong, but if you try to starve yourself or eat less then you normally would in anyway, when you do finally give in or eat anything at all, your body will go into a type of "survival mode" and instead of only keeping parts of that food as energy/fat it will save all of it becuase your body thinks it needs to take in every single bit of food incase you dont eat for a while again. Basically it makes you gain way more weight then you ever would have by just eating normally. Try eating smaller meals, but more of them throughout the day aswell and do not if you can help it have any substantial meal right before you go to bed becuase your body cant digest it like it noramlly would.

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Elleinad. February 1, 2010 at 5:00 pm

I think some people need to understand you can't loose weight in like a day, you've got to stick at the diets & routines! You won't start to see the results straight away but if you keep it up soon enough you'll see it work :)

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Caleb_Lee February 1, 2010 at 10:09 pm

GREAT comment :)

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Aaron February 3, 2010 at 1:31 pm

wats funny is all these ppl commenting and asking how to lose belly fat and weight wen they havnt even read the article on top which answers there questions lol i feel sry for u caleb lol

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Caleb_Lee February 9, 2010 at 12:15 am

Thank you Aaron, truly, that means a lot :)

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Laura March 12, 2010 at 11:15 pm

Thank you so much for this. I have started working out because its healthy and i want to have a good swimsuit body for the summer. Any way this is a really good article on how to lose weight and what to do! Thank you so Much

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Caleb_Lee March 14, 2010 at 8:04 pm

You're very welcome :)

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vanessa March 17, 2010 at 2:14 pm

great advice caleb thankyou, i workout 4 times a week various exercise classes & weights. im pretty happy how its going, getting fairly toned but at almost 40 year old mum of 2 my stomach isnt quite there. what are your thoughts on fat burning tablets? ive been looking into acai products & la fitness bits.
many thanks

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Caleb_Lee March 19, 2010 at 2:48 pm

Hi Vanessa,

my thoughts on fat burning tablets is some of them work, but most don't.

Acai is mostly useless when it comes to losing weight.

Here's a "home made" fat burning solution that you can put together, but take this information at your own risk:

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Boxy April 15, 2010 at 6:42 pm

good advice :)

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sgsgsg April 22, 2010 at 8:08 pm

Why do girls care if they are chubby, i loveeee curvy girls!!!!!!!

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Caleb_Lee April 23, 2010 at 6:51 pm

MMMMMM! YES!

Curvy is sexy :)

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cutiebooty21 June 6, 2010 at 5:22 am

cuz those curves arent in the right place me i jus got a little pouch on my belly but no woman shud wont to get rid of those curves

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Caleb_Lee June 7, 2010 at 5:44 pm

Agreed!

No woman should get rid o' curves :)

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mary July 13, 2010 at 8:23 pm

Cause it is horrible when you go swimming and your stomach is hanging out!

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angela May 1, 2010 at 6:23 am

Hey there just wanted to encorouge everyone out there on loosing wieght and I totally understand ITS HARD and I don’t blame you with all these skinny ass models everywhere it makes u feel preety bad about ur self and I also wanted to say thx to the arthour of this reading atleast someone cares about how we do these things and to the 16 year old girl plz eat just don’t foods with lots of calories also we have to be proudbof ourselves about what we are doing and u are going to need lots of confidance and motivation also support from ur friends and family

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Caleb_Lee May 3, 2010 at 5:49 pm

Well said angela :)

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Mary July 13, 2010 at 8:24 pm

I agree

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bubba May 10, 2010 at 7:28 pm

I am a recovering alcoholic who has put on 41 pounds since I stoped drinking (18 months). I know that this is a product

Of eatting meals and not drinking them. My problem is, I am also a smoker so I can’t do cardio training (1 addiction at a time pease). What is the best way to lose this weight, hand not have a heartattack. BTW all 41lbs are around my mid section. I look like a preganate man!!

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Caleb_Lee May 31, 2010 at 4:22 pm

Bubba,

Start walking bro. You can walk right?

Even if it's only 45 seconds at a time … walk 45 secs … rest. Repeat.

Over time increase the duration of the walking … reduce the rest … and speed up a little …

Start eating using the information I provide in the archives page of this site and with the walking every day, you'll drop weight like crazy and get rid of the pregnant look :)

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cutie face21 June 6, 2010 at 5:20 am

how many calories shud i cut down ????? cuz i've been doin sit ups and it dont work except it builds abs not gettin rid of belly fat…soooo wats how amny calories wud a person cut down on

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Caleb_Lee June 7, 2010 at 5:46 pm

It depends on person to person … try this first …

Stop eating carbs … and eat the same amount … you'll probably find you eat less automatically (because protein and fat satiate hunger better), your insulin/blood sugar will stabilize easier (which cuts down on cravings) … and you'll llose weight automatically.

From there, for more results, you can gradually eat less …

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Maya June 9, 2010 at 3:59 am

Hi my name is Maya and I was wondering how many calories I should consume daily? The food guide pyramid says I should have1887 per day and when I eat that amout I seem to be gaining weight. Please email back! Thanks (:

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Caleb_Lee June 9, 2010 at 5:30 pm

Yea, the food guide pyramid is complete crap.

Eat mostly protein (eggs, red meat, poultry, fish, etc) , when you're full, or more thirsty than hungry, stop eating.

Lemme know how that goes.

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Alania June 13, 2010 at 3:31 am

Please Help! I am very over weight and i was wondering if you could email me a diet and excersise plan. PLease send it SOON!!!!!!!!!!!!!!!!!!

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Caleb_Lee June 14, 2010 at 5:50 pm

No. I won't do that actually :)

Read my website, sign up to get the free ebook and that will explain what you need to do! Best of luck :)

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rachael August 6, 2010 at 2:47 pm

hey please help me lose my stomach pouch in a week i am 16 and i would like to be skinny

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Caleb_Lee August 12, 2010 at 8:04 pm

Sorry, it's not gonna happen in a week. Eat right. Move more and it'll go away.

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Jbone September 15, 2010 at 9:10 am

Caleb, I just farted and it smells like meat. Should I slow down on meat and put carbs back in the diet? These meat farts are kinda messing up my personal life. Thanks Caleb!

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Caleb_Lee September 20, 2010 at 3:38 pm

Haha, try to get more digestive enzymes in your diet: eat pineapple, contains bromelein which is a protease enzyme (helps breakdown protein) … also eat your veggies, green stuff, salads, broccoli, etc … avoid the grains as always. And smile when you fart meat farts, smells manly haha :)

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Argon October 11, 2010 at 5:06 am

I am a 185 pound 6 ft 20 year old man and I’ve followed your instructions and within 1 month went from 208 pounds to 185 and plan on reaching 165 within the following month. Your best tips where to stop the urges to eat and when u get the urge to eat almonds or other small great in value snacks. I wake up eat an egg or 2 drink a glass of milk and run anywhere from 1-2 miles. Eating what I eat seems to give me the energy to burn off cal. Well thank you for your advice and like I find hard to see in life it was very helpful and I wasn’t pestered about buying a product lol. Well good luck all those who need the shed. Any questions or tips on what I did email me at Argoncure@yahoo.com enjoy!

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Caleb_Lee October 11, 2010 at 9:10 pm

Awesome Argon! Keep it up :)

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Argon October 11, 2010 at 11:35 pm

Yea it helped allot. I appreciate the advice.

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Caleb_Lee November 3, 2010 at 7:20 pm

Thanks!

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Dylan sharrock November 10, 2010 at 5:29 am

THE ANSWER TO ALL YOUR QUESTIONS IS P90X! P90XP90XP90XP90XP90XP90XP90XP90XP90XP90XP90XP90XP90X9P90X !!!

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Caleb_Lee November 12, 2010 at 8:03 pm
Joyce Fisher February 6, 2011 at 11:07 pm

i am 29 yrs old, im 5"1 and im about 113. i like the fact that im gaining weight but i dont like that its going to my stomach. i want to loose the belly fat only, whats the best way to do this??

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Caleb_Lee February 11, 2011 at 5:41 pm

Joyce,

– Walk in the mornings on evenings every day, at least 10 minutes
– strength train 3x per week

Best,
Caleb

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Manxbabe February 21, 2011 at 2:27 pm

Hey Im a 27 year old women, i have had 3 children and im a size 14 uk size and want to drop 2 dress sizes!! Im not fat but i do have a bit of a tummy bulge from after my last child. Im 5"7

I dont over eat but i dont have a diet i think i need to go on one.

Any tips on how to exercise my lower tummy? I have been working out on the treadmill running 40mins 3 times a week and my legs are looking fine but i just need the tummy, hips and bottom to GO haha thanks

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mark June 17, 2011 at 2:14 pm

great article. question though, you say limit cardio, but if im doing an hour of cardio a day wouldn't i be burning a significant amount of calories to help create that calorie deficit you talk about?

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Nick July 12, 2011 at 1:26 am

do any of these posters actually read this blog? The steps ARE ALL THERE, you just need to actually read the information and put it to use! Why does everyone want everything handed to them? I hate to say this, but losing weight ACTUALLY TAKES WORK! Scary, isn't it? Read the blog, get off your butt, and get moving!

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Caleb_Lee August 14, 2011 at 3:57 am

THANK YOU.THANK YOU.THANK YOU.THANK YOU.THANK YOU.THANK YOU.THANK YOU.THANK YOU.THANK YOU.THANK YOU.

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