Worst Exercise Mistakes When Trying To Burn Belly Fat, Says Trainer – Eat This, Not That

The majority of my clients have only one goal in mind: to burn belly fat. During the initial consultation, I usually ask them what their current fitness routine is, how long they’ve been doing it, and what results they’ve seen so far. I notice a lot of common exercise mistakes that hinder their progress.

If you’ve been exercising for a while now and you don’t see any noticeable change in your belly, I’m here to help. These are the worst mistakes you can make when trying to burn belly fat. Read on to learn more, and then check out The 6 Best Exercises for Strong, Tone Arms in 2022, Trainer Says.


If your goal is to burn belly fat, performing sit-ups and crunches alone won’t help you achieve it. While it may feel like your abs are working and burning, this limited routine won’t give you the results you want. Of course, there’s nothing wrong with these exercises, but the primary function of your abs is to stabilize the spine and transfer power. When you train your core, you should do so with the intention of trying to make it stronger to protect your back and improve your performance in your compound exercises, which require strength.

athletic man running outside the city

Another common exercise mistake is believing that running or just doing cardio will help burn belly fat. Although cardio is very important for heart health, improving your endurance and burning calories, it is not as effective as strength training.

Strength training helps build and maintain muscle mass, which will elevate your metabolism. If done right, intense weight training can also burn more calories than cardio, due to the excess post-exercise oxygen consumption (EPOC) effect. If you want to burn belly fat, you should do strength training at least 2-3 times a week, focusing on compound exercises (those that involve more than one muscle group).

Related: The 3 Best Strength Exercises to Reduce Belly Fat Fast, According to Trainer

walking lunges with dumbbells to sculpt the glutes

If you do strength training, avoid the mistake of only using light weights and higher reps. It’s a fitness myth that won’t go away. While you may feel the burn from using lighter weights and higher reps, they won’t help you reduce belly fat. This is because you need enough resistance to force your muscles to work harder.

Also, if you consistently lift the same amount of weight and reps, your body adapts, making it harder for you to progress. Instead, choose a weight that is difficult (but safe) and focus on lifting heavier, if you are physically able to do so.

Related: Secret Exercise Tricks To Reduce Belly Fat Fast, Says Trainer


People obsess over how many calories their fitness class, workout, or favorite activity burns. The problem with this mentality is that there can be a significant margin of error. Also, people psychologically think that because they’ve burned a certain amount of calories they can eat them all, but that’s not how it works, especially if you overestimate your activity. In order to lose fat, stick to your calorie deficit, regardless of how many calories you think you’ve burned in a sweat session.

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