Push-ups are a common strength training exercise that work several muscle groups at once. Many people wonder if doing push-ups can help burn belly fat. The quick answer is that push-ups alone won’t specifically target belly fat, but they can be part of an effective workout routine to help reduce overall body fat, including belly fat.
In this article, we’ll take a deeper look at how push-ups burn calories, what causes belly fat, and how to create a balanced fitness plan to lose belly fat. Read on to learn more!
How Do Push-Ups Burn Calories?
Push-ups are a compound exercise, meaning they engage multiple large muscle groups at the same time. When doing push-ups, you activate muscles in the chest, shoulders, triceps, abdominals, and lower body. Performing push-ups requires energy expenditure from all these muscle groups, which burns calories.
Here’s a breakdown of the major muscles worked during standard push-ups:
– Chest – Pectoralis major and minor
– Shoulders – Anterior deltoid, lateral deltoid
– Triceps – Triceps brachii
– Abdominals – Rectus abdominis, obliques, transverse abdominis
– Lower body – Glutes, quadriceps, calves
The more muscle groups a compound exercise uses, the more calories it burns. According to Harvard Health, a 155 pound person burns around 8 calories per minute doing push-ups. The exact amount can vary based on your weight and intensity.
So while push-ups don’t directly target belly fat, they can help create a calorie deficit needed for overall fat loss.
What Causes Belly Fat?
Belly fat, also called visceral fat, is the accumulation of fat around the abdominal organs. It’s different than subcutaneous fat which is found underneath the skin. Visceral fat is considered more dangerous for your health. But what causes it? Here are some of the main reasons people store excess belly fat:
– Diet – Eating too many refined carbs and sugary foods leads to fat storage around the organs.
– Lack of exercise – Not getting enough physical activity causes imbalance between calories consumed and calories burned.
– Genetics – Some people are predisposed to carry fat in the belly area due to family traits.
– Stress – High cortisol levels from chronic stress cause visceral fat accumulation.
– Low testosterone – Belly fat increases as testosterone levels drop with age, especially in men.
– Menopause – Loss of estrogen during menopause promotes mid-section fat gain in women.
Diet and Exercise to Reduce Belly Fat
To lose belly fat, focus on controlling your calorie intake and increasing calorie expenditure through exercise. Follow these tips:
– Reduce sugar, refined grains, and processed foods. Eat more lean protein, complex carbs, and fiber.
– Engage in 150-300 minutes of moderate cardio exercise per week. Try brisk walking, cycling, swimming.
– Do strength training 2-3 times per week. Compound exercises like push-ups work multiple muscle groups.
– Add in abdominal exercises 2-3 times per week, like crunches or planks. But don’t neglect total body fitness.
– Manage stress through meditation, yoga, or whatever activities help you unwind. High cortisol worsens belly fat.
Creating a Balanced Fitness Routine
An effective fitness routine combines aerobic exercise, strength training, and a healthy diet. Here is a balanced workout plan to help reduce overall body fat, including belly fat:
Aerobic Exercise
Aim for 150-300 minutes per week of moderate intensity cardio:
– Brisk walking – 30-60 minutes 5 days per week
– Jogging – 30 minutes 3-4 days per week
– Cycling – 60 minutes 3 days per week
– Swimming laps – 30-45 minutes 4 days per week
Strength Training
Do 8-12 strength exercises targeting major muscle groups:
– 2-3 days per week
– 2-3 sets of 8-12 reps per exercise
– Rest 30-90 seconds between sets
Compound exercises like push-ups work multiple large muscles at once. Here are some great strength training moves to include:
Exercise | Primary Muscle Groups |
---|---|
Push-ups | Chest, shoulders, triceps, core |
Squats | Quads, glutes, hamstrings, calves |
Rows | Back, biceps, shoulders |
Lunges | Quads, glutes, hamstrings |
Planks | Core |
Abdominal Exercises
– 2-3 days per week
– 2-3 sets of 10-15 reps per exercise
– Rest 30 seconds between sets
Some good ab exercises:
– Crunches
– Planks
– Russian twists
– Leg raises
– Bicycle crunches
Healthy Eating for Fat Loss
Follow these nutrition tips to reach a calorie deficit:
– Eat at least 0.5-1 gram of protein per pound of body weight daily. Choose lean sources like chicken, fish, Greek yogurt.
– Fill half your plate with vegetables and fruits at meals. They are low calorie and high in fiber.
– Choose complex carbohydrates like oats, quinoa, sweet potatoes. Avoid refined carbs like white bread, pasta.
– Cook with healthy fats like olive oil and avocado. Limit saturated fats.
– Stay hydrated by drinking 2-3 liters of water per day.
– Limit alcohol, sugary drinks, and desserts which are high in empty calories.
Conclusion
Push-ups alone won’t specifically burn belly fat, but they can help create an overall calorie deficit to reduce body fat when combined with aerobic exercise and a healthy diet. Follow the fitness and nutrition recommendations in this article to lose belly fat and improve your health. Be consistent and make lifestyle changes you can stick to long-term.
Some key points:
– Do 150-300 mins/week of moderate cardio like brisk walking, jogging, biking.
– Strength train 2-3 days/week using compound exercises like push-ups, squats, rows.
– Add in abdominal exercises 2-3 days/week to target core muscles.
– Reduce sugar, processed foods and eat more lean protein, vegetables, fiber.
– Manage stress levels and sleep adequately. High cortisol worsens belly fat.
Losing belly fat takes time and effort, but getting in better shape provides huge health and wellness benefits. Improving your fitness is always a worthwhile investment!