The New Year is upon us, and it is a natural time to set intentions for change. Health and fitness, not surprisingly, are the most common topics on which people make resolutions. Frequent goals include exercising more often, eating healthier, and losing weight.
Talking about belly fat can be a sensitive and even embarrassing topic. Hormones, aging, medicine, genetics, diet, and exercise can all contribute to having a larger midsection. However, that does not mean you cannot lean and tone your tummy.
The Paseo Club in Santa Clarita offers group fitness classes, Pilates classes, and one-on-one personal training. Our instructors help hundreds of members every week become stronger, fitter, and lose weight.
In this article, you will learn what the common causes of belly fat are, exercises to lose belly fat, and what classes at The Paseo Club can help support your goals.
What is Belly Fat?
Belly fat is divided into two categories — visceral and subcutaneous. Visceral refers to fat that surrounds the organs. Subcutaneous fat is fat that sits beneath the skin.
Visceral fat is located around the liver, pancreas, kidneys, and more. Some visceral fat is healthy because it cushions the organs. Excess visceral fat is risky and is associated with certain cancers, diabetes, and high cholesterol.
Subcutaneous fat is the fat we can pinch with our fingers and is generally located in the butt, hips, thighs, and belly. It pads muscles and bones and aids blood vessels and nerves in traveling from your skin to your muscles. Excess subcutaneous fat is associated with fatty liver, gallbladder, heart disease, and some cancers.
Why Do I Have Belly Fat?
Everyone has some belly fat. However, when you are over your ideal weight and your waist measures more than 35 inches for women and 40 inches for men, it may be time to look at making some changes.
1. Diet
Excess simple sugars and carbs are major culprits for weight gain. Foods such as sodas, sweetened coffee drinks, pastries, desserts, white bread, pasta, fried foods, and other processed foods should be minimized as much as possible.
Focus on a protein-rich diet, which provides satiety and longer-lasting energy. Vegetables, fruit, and healthy carbohydrates, such as sweet potatoes, winter squash, and whole grains, round out a healthy diet.
2. Health Conditions
There are a few health conditions that contribute to weight gain and belly fat, such as hypothyroidism, polycystic ovary syndrome, and Cushing's Syndrome. Women going through perimenopause often gain belly fat due to changes in hormones and metabolism. Some medications, including antidepressants, steroids, and hormone-based birth control, can also lead to weight gain.
3. Genetics
Genetics determines the amount of subcutaneous fat you begin with. Some people are born with and can easily maintain a flat tummy. While others are born with rounder stomachs due to their genetics, and no matter how healthy they eat or how many core workouts they do, they will never get a six-pack.
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4. Stress
When we experience stress, several things happen. Cortisol levels spike, cravings for sugars and carbs increase, and metabolism slows down. People also tend to sleep poorly when under stress. This contributes to unhealthy food choices, sugar spikes and drops, and reduced physical activity. This cycle leads to weight gain and belly fat.
5. No (or Not Enough) Exercise
Weight gain is more complex than the old “calories in, calories out” theory. Yet, not being physically active is surely a recipe for gaining weight. Being active can help you lose weight in two ways. Exercise burns calories and builds muscle, which increases your resting metabolic rate (RMR).
Consistent movement also improves cardiovascular fitness, insulin sensitivity, glycemic control of type 2 diabetes, blood pressure, and depression scores.
Exercises to Lose Belly Fat
There are several approaches to losing belly fat. Employing all three will give you the most optimum results.
Cardio Training
Cardio workouts are great for burning calories.
- Zumba
- Tennis
- Cycling
- Rowing
- Swimming
- Jogging/Running
- Group Fitness Classes
Strength Training
Strength Training helps you build muscle, which tones your body and boosts your metabolism — even when you are resting.
- HIIT
- Weight Machines
- Kettlebell Training
- Bodyweight Exercises
- Olympic Weight Lifting
- Resistance Band Exercises
Core Exercises
Exercises that target your core can help tighten and define your waistline
- V-ups
- Planks
- Sit-ups
- Russian Twists
- Bicycle Crunches
- Mountain Climbers
Best Classes at The Paseo Club for Losing Belly Fat
The Paseo Club offers 60 fitness classes and 30 Pilates classes each week. Here is a list of the best classes to help you lose belly fat.
- Cycle
- Zumba
- HYROX™
- Kickboxing
- Cardio Strength
- Strictly Strength
- Strength and Tone
- Total Body Burn HIIT
- Core, Tone, and Strength
- Mat and Reformer Pilates
- Greatest Results Small Group Training
- Women’s Strength Small Group Training
Starting your Journey to Fitness
Beginning a fitness routine can be daunting, but with regular exercise, you will not only look better, but you will also feel better.
The Paseo Club is your place for all your fitness and social needs. Play some tennis or pickleball, take a fitness class, train in over 10,000 square feet of gym areas, or swim in our outdoor pool. The options are endless!
When you are done with your workout, stay awhile and relax! Enjoy the sauna and steam room in the executive locker rooms, the cafe, clubhouse, and spa staffed by two massage therapists and an aesthetician.
Schedule a tour and discover all eight acres of the club. You can meet staff and instructors and learn which fitness classes or activities may be best for you.
If you are ready to become a member today, simply sign up online, and you will be granted instant access to the club!
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