Getting rid of belly fat is at the top of many people's wish lists – for both health and aesthetic reasons. The good news: With targeted training, the right strategy, and a bit of discipline, it's absolutely doable. Exercise, nutrition, and targeted strength and endurance training with high-quality equipment play a key role.
In this guide, we'll show you how to effectively lose belly fat – with a focus on functional training and equipment from Atletica that will give you optimal support.
1. Why is belly fat so stubborn?
Abdominal fat—especially visceral fat—is not just a cosmetic problem, but also a health risk. It accumulates around the internal organs, promotes inflammatory processes, and is linked to metabolic diseases such as type 2 diabetes.
Visceral fat is more metabolically active than subcutaneous fat and tends to be stored more quickly during stress (cortisol!). At the same time, it's harder to burn. Therefore, a combination of targeted exercise, a balanced diet, and stress reduction is required.
Another factor is the aging process. With increasing age, the basal metabolic rate decreases, muscle mass decreases, and fat tends to accumulate in the abdominal area. Hormonal changes also play a role.
2. The best training methods against belly fat
a) Interval training (HIIT)
High-intensity interval training is ideal for stimulating your metabolism and boosting fat burning. Short, intense bursts of exercise alternate with recovery phases.
Example workout with the Atletica Indoor Bike:
- 30 second sprint
- Roll slowly for 30 seconds
- Repeat for 15–20 minutes
This interval training increases the afterburn effect and helps you continue burning calories even after your workout.
HIIT can also be implemented with other Atletica equipment, e.g. B. with the rowing machine or through functional exercises with kettlebells.
b) Strength training
Muscle mass is the key to long-term fat burning. The more muscle you build, the more energy your body burns—even at rest.
Effective exercises with Atletica equipment:
- Dumbbell squats with core activation
- Russian Twists with Medicine Ball
- Kettlebell swings for stomach, legs and buttocks
- Abdominal rolling with the Ab Wheel for deep abdominal muscles
- TRX Row & Core Crunches for torso and back
Pay attention to the combination of basic exercises and core activation. This way, you'll train holistically and effectively.
c) Core training
A strong core not only stabilizes your body but also contributes to a visibly defined stomach.
Top exercises:
- Planks (lateral, dynamic, with leg raises)
- Mountain Climbers
- Leg raises
- TRX squats with core focus
You can intensify your core workout with the right training aids from Atletica, such as resistance bands, balance pads, or abdominal trainers.
3. Devices that help you lose belly fat
Indoor bike
Ideal for HIIT workouts. Gentle on the joints and effective. The Atletica fitness bike offers a sturdy construction, variable resistance levels, and smart training control.
rowing machine
A full-body workout with a focus on core and abs. Perfect for combining endurance and strength.
abdominal trainer
Targeted strengthening of the abdominal muscles. Atletica models are ergonomically designed and promote clean movement.
Kettlebells & Medicine Balls
Ideal for functional full- body exercises with core activation. Available in different weight sizes.
TRX-B change
Enable intensive bodyweight training with a focus on stability and core.
4. The right nutritional approach
Without nutrition, fat loss won't be successful. What's important is a moderate calorie deficit, which you can achieve through conscious choices and portion control.
Tips:
- Eat protein-rich foods : curd cheese, eggs, fish, lean meat
- Lots of vegetables and complex carbohydrates (whole grains, legumes )
- Integrate healthy fats (avocado, nuts , olive oil )
- Low sugar & industrially processed foods
- Drink plenty of fluids, ideally water or unsweetened tea
In addition, interval fasting (e.g. B. 16:8) can help regulate insulin levels and increase fat burning.
5. Actively shape your everyday life
You can also do a lot for your figure outside of training:
- Daily walks
- Bicycle instead of car
- Stairs instead of elevator
- Stretching exercises and mobility workouts with mini bands
Active breaks at work are also a good option – for example, with a short core workout or a short session on the rowing machine.
6. Motivation, progress and realistic goals
Set measurable, realistic goals. For example, measure your waist circumference every two weeks or define a monthly weight target.
Use training diaries or fitness apps to document your progress. Sharing information with others can also be motivating—for example, at the gym or in an online community.
Remember: every body reacts differently. Don't be discouraged if you slow down a bit. Consistency always pays off.
7. Sleep, stress and hormones
An often underestimated factor in belly fat loss is the influence of sleep and stress. People who sleep too little or are chronically stressed have permanently elevated cortisol levels—and this promotes the storage of belly fat.
Tips for more balance:
- At least 7 hours of sleep per night
- Fixed bedtimes
- Relaxation techniques: yoga, meditation, breathing exercises
- Digital detox in the evening
A rested body regenerates better, trains more efficiently and burns more fat in the long run.
Conclusion: With the right plan to visible success
Losing belly fat requires time, discipline, and a clear plan. With the right tools, like the high-quality fitness equipment from Atletica , you can approach your goal systematically and with motivation.
Combine functional strength training, endurance, and core training with a healthy diet and adequate recovery. This will give you the best foundation for sustained belly fat loss and a strong, toned body .
