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.6254a4d1642c605c54bf1cab17d50f1e
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.
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.
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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.
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
A spare wheel in a car is a lifesaver that can be indispensable at the most crucial moment. No one is safe from a puncture on the track, and even if for many years of practice you have never had to use a spare tire, no one can guarantee that this will continue to be the case. Therefore, every motorist must monitor the condition of the fifth wheel, so as not to be face to face with an unexpected nuisance.
Most often, the spare wheel is included in the standard equipment of the vehicle. Usually it is no different from the main wheels.
However, recently there has been a tendency to equip cars with a steel spare tire with Runflat rubber installed on them. They can be used only in compliance with the rules for their operation. Let's take a closer look at this order.
Let's start with the fact that the use of a spare wheel should be regarded only as a temporary measure. That is, it can be installed in order to get to your destination or to the nearest tire service. Since the size of the steel spare wheel is smaller than standard wheels, it is impossible to accelerate faster than 80 km/h using them. This warning is usually indicated directly on the disc.
It is also not recommended to use a standard size spare for too long. The fact is that the tread pattern of the rubber installed on the spare wheel may differ from the pattern of the constantly used rubber. As you know, the rules do not allow the use of tires with different types of tread on the same axle. This affects the handling of the car and ultimately affects road safety.
It must be admitted that most motorists do not pay attention to the spare wheel. Usually the fifth wheel is safely stored in the trunk and few people have an idea about its condition. However, at a critical moment, such irresponsibility can be too costly. If only because the tire may turn out to be “empty”, and there will be nothing to set the required pressure in it at an emergency moment.
It is advisable to check the condition of the spare wheel at least twice a year. This can be done every change of season. Anyway, after all, you will change the shoes of the vehicle, so why not pay attention to the spare wheel? What must be checked so that when force majeure occurs, you will not be unarmed?
Be sure to check the general condition of the wheel. Pay attention to the condition of the tire and the tightness of its connection with the disc. Do not be too lazy to balance, because if this is not done, then at the time of installing the wheel, vibration will occur, which will have a negative effect on the suspension elements.
When changing shoes on a vehicle, ask the tire fitter to balance the spare tire as well - it will not take much time and will not cost so much.
Also check the condition of the wheel disk. Try to keep it clean, remove condensate, which may form due to temperature differences, in a timely manner, thus preventing corrosion. Make sure the valve keeps the air in the tire and prevents it from escaping.
Also make sure you have the tools needed for an emergency wheel change. To do this, you will need a conventional jack, a head for unscrewing nuts or bolts of the appropriate size and a lever, which can be used as either a torque wrench or a wheel wrench. Also check the operation of the pump and the presence of a pressure gauge with which the air pressure in the tires will be measured. If all this is in order, you can be calm and have no doubt that in case of emergency you will be able to emerge victorious from a difficult situation.
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Most often, tires are damaged when hitting sharp objects such as screws, nails and rebar, as well as when overcoming potholes with sharp edges at high speed.
When there is a spare wheel, a jack and a wheel wrench in the trunk, as a rule, there are no problems - I took it and replaced it. However, when overcoming large pits or driving along a repaired section of the road, it is not uncommon for two wheels to break through at once.
If this is the case, the first step is to determine the location of the air leak and the extent of tire damage. In most cases, you will find the same ill-fated self-tapping screw in the tread. The first rule in such a situation - do not rush to get a sharp object out of the wheel. Otherwise, the air will quickly escape, and your chances of getting to the nearest tire shop will melt before our eyes.
In any case, the key point in such a situation will be the presence or absence of a pump on board. If it is available, we fill in the navigator with the nearest tire shop, the nearest service station, dealership and follow it at an extremely calm pace, monitoring the level of tire inflation on the on-board computer, if any.
If there is none, periodically, literally every couple of kilometers, we make a stop and check visually what is wrong with the tire.
If you see that the tire is too low, pump up and drive on. As a rule, this method allows you to reach the point of repair, which is located at a distance of 20-30 kilometers and even further.
If the puncture is severe
If the puncture situation is worse than you expected (for example, it is a longitudinal cut or the tire is completely flat and the car is on the rim), the course of action changes. If it is not possible to call a tow truck, you can try to carry out the so-called emergency repairs.
To do this, you will need to hitch a ride or call a taxi and get to the nearest gas station or car shop. There you will need to purchase a special kit for self-repair of damaged tires. We are talking about a repair kit consisting of a round rasp, an awl, several pieces of tourniquet (usually sold in 4 pieces) and glue. Tire restoration is done by expanding the puncture site, grouting and inserting a tourniquet with glue.
If there is a small side cut on the tire, you can try (we emphasize - as an emergency measure) to make a temporary patch from the same repair kit harnesses.
However, there is another working option - to use an aerosol sealant (a special liquid that can vulcanize on contact with the environment). The scheme of actions in this case is as follows. We remove the punctured wheel and turn it with the nipple up - this way the product will spread better over the entire inner area of \u200b\u200bthe wheel. Then we shake the bottle, connect the tire valve with the sealant tube and press the button. In a matter of seconds, the tire will be filled with compressed gas and sealant.
Again - such a tool is used as a temporary measure to make it to the tire shop. You should also know that if we are talking about a side hole of one and a half centimeters or more, then the sealant is unlikely to help - all that remains is to call a tow truck or buy a spare wheel assembly nearby.
When no tool is available
Travel situations vary.
Sometimes it happens that you "caught" a screw far from civilization in the form of car services and tire shops.
If the tire deflated and you found a puncture (sometimes you have to pour water on the tire, and then the damage will give out air bubbles), you can try to screw a larger self-tapping screw into the puncture so that it literally “concretes” the hole.
Such "good" can be found in places of repair, construction, at worst - unscrew it from a nearby fence. Or, alternatively, the screws can be removed from the trunk trim panel. It is advisable to combine screwing in a self-tapping screw with the use of sealant, which will need to be blown into the tire through a nipple. Didn't find another screw? Modify the old one. Treat it with sealant or, at worst, with superglue and screw it deeper into the puncture site.
If self-repair fails
If your repair efforts fail, you have a few other options besides calling a tow truck.
In particular, you can remove a punctured tire, call a taxi and go to the nearest tire shop.
