A lot of people get that lower belly hang, when they are holding too much fat on their bodies. Love handles are probably more common, but the bottom portion of the gut is also problematic, and can be unsightly when hanging over your pants (or when trying to contain it. So, how do we lose this stored flab? What is the best and fastest cardio exercise to get rid of the excess and become lean? In this post, I am going to lay out what it takes, and how to get there.
What is the Best Cardio Exercise to Get Rid of Lower Belly Pooch?
I am going to break this down, into the following sections:
- Can you lose belly fat with cardio exercise?
- How to plan a diet
- What’s the best cardio to get rid of belly fat?
- What foods to eat
Can I Lose Belly Fat with Cardio?
Short answer, yes.
The real answer is, that cardio exercise will only take you so far without a proper diet protocol.
For instance, if you kept your diet exactly the same as it is now and started a cardio exercise program, you’d probably begin losing fat. At least, initially. At some point, you would likely plateau.
This is because fat loss is a function of caloric intake vs. caloric expenditure.
So, at first you’d be burning more calories than your body takes in. Then, you’d reach an equilibrium point, and the fat loss would stall.
For this reason, cardio is only a part of the answer. You also need proper planning and caloric measurement to ensure a steady loss of belly flab.
How to Plan a Diet for Losing the Excess Weight?
Without proper experience, it is difficult to lose the excess fat and keep it off, without a good amount of planning.
For some reason, people don’t want to do this part, but will go workout without much issue. When in fact, diet is the biggest key to fat loss, and exercise is secondary.
The first thing to do, is to get an idea of your current baseline. Meaning, how many calories are you consuming each day, before starting a diet.
Then, you need to know how many you need to be consuming each day, in order to lose a certain amount per week.
Usually, you’ll find that it will average out to 1-3 lbs per week (0.45-1.363 kg), of weight loss during a cutting diet. Yes, at first you can lose more (or if you have a lot of fat to get rid of), but the rate will eventually slow to around those averages.
Luckily for us, figuring out how many calories we need to consume and tracking them is now super easy, thanks to technology. There are apps online or on your phone that you can use, to hold yourself accountable.
It’s like a road map. Just follow the course laid out for you. You may need to make some adjustments along the way, but, sticking with it will produce great results.
I use an app called MyNetDiaryPro on iPhone. I like this one because it saves my previous food entries, helps to keep me within range, and has a really accurate fat loss estimate.
There are a ton of apps, so, find one that works for your goals.
All you need to do is: input the information it asks for, weigh yourself regularly, and type in what you eat and the exercise that you do. Simple, enough?
What’s the Fastest Way to Lose Lower Belly Flab with Cardio?
I have lost fat doing all kinds of different cardio exercise. If you want to just walk, it will work great, if your diet is on point.
Running? Yes. Elliptical? Yep.
Again, if you properly plan and track the fat loss will occur, even at a slower pace. You don’t necessarily ‘need’ to burn the flab off fast.
However, the one program that I come back to time and time again when I want to lose fat is called, Visual Impact Cardio.
It’s not necessary to lose fat, but I have found it to be the most effective for me. How is it effective? The fat loss comes quickly, my cardiovascular conditioning is amazing afterwards, and it’s an easy to follow plan.
It’s actually 3 programs in 1, designed by fitness trainer Rusty Moore. From beginner to advanced. Each phase lasts for 8 weeks.
The good news is that, you might only need to do the beginner program, if you have about 20lbs or less to lose. In fact, you can repeat the cycle or modify it to suit your needs.
What exercises does it entail? Any gym equipment from a treadmill, to elliptical, stationary bike, etc. I have done the daily workouts on a multitude of machines and it’s always tough.
The key isn’t the exercise, it’s the pace, the length of time, and the variations in intensity.
It’s an intense program, but it burns a lot of calories and the fat loss is fantastic. The best part is, that it lays out the entire plan for you, and explains why you’re doing the workouts in this way.
One day will be shorter and higher intensity, the next will be a mix, and then another will be a long steady state cardio day.
Just follow the plan and keep your diet in check. I’ve used VI Cardio to lose 30+ lbs or just to tighten up before a vacation.
Visual Impact Cardio is an ebook program, so, it gets emailed to you for download right away. That way, you can get started immediately, and don’t need to wait around for something in the mail.
It’s currently priced at only $37. You get a 60 day money back guarantee and a full six months of workouts laid out for you. So, you can keep the fat off, and have a base of knowledge on getting in shape moving forward.
If you want a roadmap for banishing the belly fat quickly, please click the link below, to get Rusty Moore’s full breakdown of his program and why it works.
I do receive a commission, if you decide to purchase, but this is the program that I use for fat loss and have for years now. So, I absolutely beleive in its results.
What foods Should You Eat to Lose Fat?
Technically, you can eat anything and still lose fat. So long as your total calories are in order.
The catch is, nutrition is also an important factor. Eating junk food can make you lose fat, but you’re not doing the body any favors.
Plus, a lot of junk foods are just calorically dense, but don’t fill you up. As such, you can take up a large percentage of what you can eat on a given day, on a relatively small portion.
I have found on diets, I like to feel satiated and full. The way to do this is to eat a variety of healthier foods, with some amount of volume.
For instance, one medium potato is about 110 calories. Of course, don’t deep fry it, but that one potato can go a long way to making one feel full and not want to cheat on the diet.
What I do, is stick to a more natural diet. I keep away from most processed foods.
Usually, the protein will be higher. But I also, like to mix fats and carbohydrates in, as well.
For instance a meal could be: chicken breast, rice and beans, and a salad. The portions will depend on what the calories I have left are. It might be something like:
8 oz chicken breast (prepped however you like, just don’t add a bunch of extras)
1.5-2 cups of brown rice
0.5 cup pinto beans
Salad: I use whatever veggies I want. I just limit the dressing. Seriously, measure it out and count the calories.
In general, it’s going to be a mix of: lean cuts of meat, veggies, some fruit, legumes, nuts, and other nutrient dense options. I like to eat a large volume of food, within my caloric limits for the day.