![]() Maintaining a healthy dietĪnyone looking to reduce their total body fat should opt for healthier foods, such as those high in fiber, protein, and healthy fats. Health and fitness experts refer to this as the “afterburn effect.”Ī 2018 study found that resistance training reduces muscle loss associated with calorie reduction, while also reducing body fat mass. Weightlifting and other forms of resistance training are excellent ways to burn calories and increase muscle mass.Īnd intense weightlifting continues to burn fat after the workout has finished. A 2020 study found that getting more than 150 minutes of moderate to vigorous physical activity per week can counteract weight gain. Low levels of physical activity and a sedentary lifestyle are associated with weight gain. To have a flat stomach, a person needs to reduce their total body fat mass. When getting into position, a person raises their top arm, then slowly rotates their torso while moving the top arm underneath the body in a scooping fashion.Ī person should aim to do 8–10 repetitions on one side before switching to the other. Step 6: Repeat the exercise on the opposite side.Ī modification of this exercise involves rotation.Step 5: Hold the position before slowly bringing the left hip back to the floor.Step 4: Tighten the core and glutes to maintain balance.Step 3: Lift the left hip away from the floor, ensuring a straight line through the torso, hips, and legs. ![]() Step 2: Stack the right foot on top of the left foot, so that the right leg lies directly on top of the left leg. ![]()
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