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Get Rid of a Pot Belly With These Quick Cardio Fixes, Says Trainer

Cardio is just what the trainer ordered.
FACT CHECKED BY Alexa Mellardo

Do you have a pot belly you're dealing with? This is a common area of the body that can be a true nuisance, and many people aren't happy with the extra weight. Fear not, because there are exercises you can perform to target that area. We have trainer-approved cardio fixes you can do to get rid of a pot belly in just about no time. Aerobic exercise can be a great way to not only help you get active, but a cardio workout will increase your heart health and burn calories for weight loss.

Not only is a pot belly frustrating when you're trying to fit into clothes, but it's not good for your overall health. Livestrong points out the importance of staying away from high-carb foods and replacing them with healthy choices. Research has shown that individuals who stick to a low-carb diet lose belly fat faster than those who eat a diet low in fat. Additionally, a low-carb diet can enhance insulin and glucose levels, thereby reversing insulin resistance. Insulin resistance makes gaining stomach weight a simple process, so tackling this with exercise is quite beneficial.

For many individuals, getting in some cardio is just what the trainer ordered to get them started on a great fat loss journey. It's easier to perform than strength training and can be done just about anywhere. However, because cardio doesn't burn as many calories as strength training does, making sure you're challenging yourself in your aerobic workouts is key for results.

The human body adapts relatively quickly to whatever stress you put yours through and becomes more efficient doing the same amount of work. This is why it's essential to consistently up your game and improve your performance in all of your physical activity. Here are three simple tweaks you can incorporate into your cardio routine to burn more calories and help you get rid of a pot belly. Check them out below, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Increase the incline

closeup woman walking on treadmill incline to speed up belly fat loss at gym during treadmill workout

If you're used to using the treadmill at either 0 or 1 degrees on the incline, it's time to bump it up if you want to get rid of a pot belly. Bringing up the incline will force your body to work harder, increasing the number of muscles used in your lower body.

For brisk walks on the treadmill, you can bump up the incline all the way up to 15, with the speed anywhere between 2.5 to 3.5 mph. Try to maintain this pace for 10 to 20 minutes. With slower jogs and faster-paced runs, you can bump the incline up to 5 to 8. If you prefer to walk outside, seek out a more challenging route that has a good number of hills.

Related: The #1 Workout To Lose Your Beer Gut for Good, Trainer Says

Mix in intervals

middle-aged fit man runs outdoors to address sleep apnea

One of the things you need to focus on is alternating between steady-state and interval training for fat loss. The important reason for this? Intervals can not only improve your anaerobic power, but they can also elevate your metabolism and burn more calories than aerobic work.

Mix in at least one to two days of interval training in between your other sessions. When you have a workout goal, spend your time wisely, and you will see results quicker.

Related: Get a Flatter Stomach With These Quick Daily Exercises, Trainer Says

Rotate activities

fit man doing sled push in gym to get rid of a pot belly

It's easy to get used to doing the same cardio activities week in and week out. This is problematic because if you're consistently performing the same workout or going at the same pace, your body adapts to it, and you'll burn fewer calories over time.

You can fix this a couple of ways. Either work on going faster or rotating out different cardio machines to force your body to work harder. Some of my favorites are the sled, stairclimber, SkiErg, and air bike. Expand your workout to other choices. Not only is it more effective, but switching things up will keep you from getting bored with the same routine.

For more…

woman doing lunge exercise to get rid of cankles

If you're looking for more mind and body news, be sure to check out The #1 Workout for an Hourglass Figure, Trainer Says and The Fitness Habits Arnold Schwarzenegger Lives by Still Work at 74 next to stay up-to-date on the latest fitness scoop.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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