One of the most frustrating areas where the body stores fat is in the belly, aka the "spare tire." If you want to burn belly fat, you need to focus on nailing the basics on a regular basis: eating a healthy diet high in protein while at a calorie deficit, strength training regularly, and getting in conditioning work. Although steady-state cardio is good and necessary as part of a well-rounded fitness program, you also need to be doing it at a higher intensity to lose spare tire fat fast.
I recommend adding high-intensity interval training (HIIT) into your routine—especially since it burns more calories than other types of physical activity and enhances your metabolism post-workout. Just a heads up, HIIT can be very challenging and demanding on the body, so I recommend easing your way into it and starting off with just 2 to 3 sessions per week, either as a standalone workout or at the end of your strength training sessions.
Get ready to torch those calories and lose spare tire fat real quick.
Here are the best three cardio exercises for you to do which will help you lose spare tire fat fast. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Tim Liu, C.S.C.S.Hop on an air bike at your gym (AssaultBike, Rogue Echo, Schwinn Airdyne, etc.), and grab the handles. You can start with a simple interval workout by sprinting for 10 to 15 seconds, then cruising at a lower intensity for 30 to 40 seconds, and repeating for a total of 10 to 15 minutes.
Related: The Worst Exercise Mistakes When You're Trying To Burn Belly Fat, Trainer Says
Tim Liu, C.S.C.S.Hop on a rower, and warm up for a minute or two. Once you're warmed up, sprint hard for 60 seconds, and see how many meters you can row in that timeframe. Rest for 3 to 5 minutes afterward, then do another 60-second round, trying to match the same distance as your first sprint.
Rinse and repeat for 5 rounds total.
Related: 5 Best Strength Training Exercises To Get Rid Of Jiggly Thighs, Trainer Says
Tim Liu, C.S.C.S.Start this exercise by standing with your legs outside of the belt and setting your treadmill to a 10% incline and the speed a little higher than your typical jog pace. Once the incline and speed are set, hop on, and sprint hard for 30 seconds.6254a4d1642c605c54bf1cab17d50f1e
Once you've sprinted for 30 seconds, grab the handles on the side, and carefully jump back onto the stable non-moving part of the treadmill. Rest for 30 seconds, and then repeat this workout for 10 rounds.
ShutterstockFor more fitness inspiration, check out The 3 Best Floor Exercises To Shrink Belly Fat Fast, Trainer Says and The Best Cardio Exercises To Get A Lean Body Fast—Without Equipment.
Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
Ab exercises help tone your midsection.
Image Credit: pixelfit/E+/GettyImages
Extra fat around your tummy can not only be hard to get rid of, it can be dangerous to your health. The visceral fat that makes up a significant portion of belly fat is linked to high cholesterol, high blood pressure, diabetes, cancer and insulin resistance.
Although spot reduction isn't possible — you can't solely target stomach fat — there are many exercises to burn fat throughout your body and tone the core muscles. This will help you deflate the spare tire and sculpt firmer abs.
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To lose a spare tire, focus on conditioning your whole body.
To lose the spare tire fat, you have to burn fat throughout your body by creating a calorie deficit, you burn more calories than you consume. This forces your body to use stored fat as fuel. Running, jogging, swimming, bicycling and dancing are all forms of cardiovascular exercise that can help you burn fat, including fat in your midsection.
A 140-pound woman can burn around 277 calories bicycling for 30 minutes at 12 to 14 miles per hour. That same woman can burn about 319 calories running at 6 miles per hour in that same half hour. The more high-intensity cardio you do, the more calories you burn and the more weight you will lose.
The Centers for Disease Control and Prevention recommends doing no less than 150 minutes of moderate, or 75 minutes of vigorous, aerobic activity each week to lose weight.
Read more: How to Lose a Muffin Top & Belly Fat Fast
Training your abdominal muscles with abdominal holds, isometric ab squeezes, situps, crunches, prone planks, ab rollouts and knee raises helps melt fat and gives you a toned look. The American Council on Exercise suggests that doing these core-strengthening exercises two to three times a week will strengthen your ab muscles, stabilize your pelvis and improve the appearance of your waistline.
If you carry love handles, that extra fat that hangs just above your waist, doing core exercises that target your obliques can help tone the sides of your midsection and fill out some of the lose skin that may be left there once you lose weight and your waistline slims.
Exercises that work your obliques include side planks, side crunches, Russian twists, side bends, twisting knee raises and ballet twists. Incorporate these into your core-strengthening routine at least twice a week.
Incorporating full-body strength training into your exercise routine will help you lose more body fat than doing cardio alone. According to Harvard Health Publishing, doing an hour of weight training twice a week can reduce your proportion of body fat by up to 4 percent and can help you keep off the visceral fat that bulges your belly.
In addition to core exercises, perform strength-training exercises for your arms and legs.
Do pushups, pullups, biceps curls, triceps dips, presses and flyes to improve muscle tone in your upper body. Do squats, lunges, calf raises, leg lifts, hamstring curls and deadlifts to strengthen the muscles in your lower body. You can use weights, resistance bands or body weight for strength-training exercises.
Read more: How to Get Rid of Belly Fat for Men
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A flat tire poses a serious danger to the driver. If damaged, it may quickly lose internal pressure or burst, resulting in an accident when driving at high speed or when maneuvering.
What to do if you have a flat tire? How to find damage and repair it on the track?
If your car has a flat tire, which happens with a puncture or side cut, you should try to quickly determine the cause of the incident and the location of the damage. Very often it is impossible to visually determine the damaged area (with a small puncture). In this case, the easiest way is to replace the wheel with a spare tire and get to the first tire shop on the track to diagnose and repair the tire.
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Radial tubeless tires have the advantage of retaining air pressure longer when punctured, meaning you have time to get to the repair shop without changing the wheel.
A special sealing layer tightly compresses a sharp object that damaged the tire and does not allow air to escape. However, you should not think that you are safe - a heavy foreign body disturbs the balance of the wheel and reduces the stability of the car on the road surface. You need to move at low speed and very carefully. nine0003
If the wheel has received significant damage when hitting a deep hole, stop and call the traffic police - they will record the fact of damage to the road surface and its emergency condition.
Then the traffic inspectors will call the representatives of the service operating this section of the road, who will have to examine the roadway and the material damage suffered by your car. The cost of the examination + the cost of repairing the car will be the cost of damage that you can claim in court.
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As practice shows, a car tire goes down at the very moment when you do not have a spare tire with you (this is typical not only for beginners, but also for professionals). Therefore, carrying a spare wheel with you is a rule that must be strictly observed.
You should also get into the habit of checking the condition of your tires before and after a ride. This habit will save you time and money, and at the same time will avoid serious damage to the car and threats to the health of you and passengers. nine0003
If the wheel is still flat on the track, then you need to act quickly, but correctly! You need:
The soap bubbles that form on the surface will tell you the exact location of the cut or hole.
It remains only to repair the damage in order to get to the tire shop. nine0003
You can repair a tubeless tire using a special first aid kit-repair kit, which includes a spiral awl, a special needle; harnesses and glue.
Repairs must be carried out with the utmost care. The most difficult task is to correctly determine the angle of inclination of a hole or cut.
The repair procedure is as follows:
This repair method is good for repairing punctures larger than 6 mm in the tread. Damaged tire sidewalls cannot be repaired in this way due to the presence of highly loaded elements in the shoulder areas.
In case of damage to the sidewalls of the tire, you will need the help of car service specialists.
It is also necessary if the hole is sealed, and it is not possible to restore normal pressure in the chamber. nine0003
To avoid loss of air pressure in the tires, you need to follow a few simple rules:
Curbs and pavement edges are especially dangerous for tires. During a sharp impact of the wheels on them, cuts form on the rubber surfaces.
A tire is constantly losing internal pressure for several possible reasons:
The bubbles that appear will show you the location of the damage. nine0018 Tire pressure often drops imperceptibly. In this situation, you will have time to notice the loss of pressure in the wheel and get to the tire shop. It is also necessary to control that there is always an air gap between the rubber and the wheel disk, stop and pump up the wheel, turn on emergency lights while driving, exclude high speed and sudden maneuvers on the road. nine0003
If air comes out of the puncture quickly, you will have to stop, remove the wheel and repair / replace it, or call a tow truck. If this is not done, the car disk will simply cut the rubber into pieces.
You should always have a set of tools in the trunk with which you can repair a puncture or tire pressure leak:
