This fat remains in your body until you either burn it through physical activity or reduce your calorie intake so that your body has to rely on its energy reserves. So, where does the fat go?
Can You Lose Tummy Fat on a Spin Bike?
According to Harvard Health Publishing , that's up to your genes and your hormones. Everyone's bodies store fat differently and they also burn fat differently, from different places and at different rates. It's a common misconception that by doing exercises that target the muscles in a certain part of your body, you can lose weight there.
The American Council on Exercise notes that this theory is known as "spot reduction" and it is a popular myth, even among fitness circles. You're probably wondering where that leaves you and what you should do next.
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Harvard Health Publishing says a combination of a healthy diet and regular exercise should help you lose weight and shed those extra inches. Harvard Health Publishing recommends that you aim for at least 30 minutes of moderately-intense exercise every day, or 60 minutes if possible. A study published in the January-February issue of the journal Progress in Cardiovascular Diseases evaluated different types of exercises and their effects on weight loss.
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The research found that a combination of cardio with strength training was the most effective, especially if you do high-intensity cardio. NASA explains how both cardio and strength training contribute to weight loss. Cardio helps you burn calories and can even suppress your appetite. Strength training on the other hand doesn't burn as many calories per minute as cardio, but it does help you build muscle.
Muscle is more metabolically active than fat, which means having more muscle will help increase your metabolic rate. The higher your metabolic rate, the more calories your body is able to burn in a day. When it comes to your diet, Harvard Health Publishing advises paying attention to your portion sizes and opting for complex carbs whole grains, fruits and vegetables and lean protein, over highly-refined carbs.
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Take care to avoid sugary foods and drinks and refined grains like white bread and pasta. Harvard Health Publishing also suggests replacing the saturated fats whole milk, butter, cheese, cream and fatty cuts of meat and trans fats packaged foods in your diet with healthy, unsaturated fats avocados and olive, sunflower, corn and canola oils. The U.
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National Library of Medicine explains that all fats have saturated and unsaturated fatty acids, and they are classified depending on how much of each they contain. Trans fats are the unhealthy fats that you should avoid at all costs.
Best Gym Classes for Weight Loss
While picking the best workout classes to lose weight, you basically need to ensure that you're getting both cardio exercise and resistance training. Classes will vary according to the specific gym, but these are some of the more common ones:. She holds a Bachelor of Arts Degree and is a certified personal trainer studying sports nutrition. She runs the website Radical Strength where she shares meal prep recipes, workouts and mental health strategies.
Indoor cycling classes have a reputation for being high intensity and helping you burn a lot of calories, which may help with weight loss.
Burn Fat Fast With Spinning | Coach
Pedaling alone is probably not enough to shrink your waistband, but it -- like any exercise -- can help when combined with other weight-loss strategies. Extra fat around your midsection puts you at risk for a number of diseases, including heart disease, Type 2 diabetes, stroke and some cancers. Tummy fat is usually made up of visceral fat, which lies deep within your abdomen and encases your internal organs while secreting chemicals that cause inflammation.
Tummy fat is also partly made up of surface, or subcutaneous, fat that lies just underneath the skin. Subcutaneous fat is unattractive but is generally not as dangerous as visceral fat. Visceral belly fat is responsive to classic weight-loss measures -- particularly a healthy, portion-controlled diet and exercise. You cannot specifically target belly fat for loss -- when you lose weight, you lose weight all over including around your tummy. Intense exercise, according to the study, consisted of an hour session that burned about calories.
According to Spinning. This calorie burn could help contribute to an overall calorie deficit that will help you lose weight, including belly fat.
You cannot guarantee that getting on an indoor cycle will help you lose weight, however. You can easily eat back all the calories you burn with a fancy coffee drink, a cookie and a soda.