It's common practice to use body shapers when working out, but can waist trainers reduce belly fat? This article compiles all the information you need to have this question answered. You will also find useful advice on how to use a waist trainer during workouts, including safety tips and other requirements. More still, we will guide you on the type of exercises to do when using your waist shaper.
Can Waist Trainers Reduce Belly Fat?
The simple answer is that they can, but not on their own. For practical results, it's necessary to combine waist training with various cardio and core muscle-strengthening workouts. Proper diet, too aimed at helping control weight. Having said that, there are specific waist shapers that will help you shed belly fat quickly. Here is how it works:
A waist trainer, when used during exercise, helps to stimulate and hasten thermal activity around your belly area. You sweat more, which results in weight loss over time. That works alongside diet and exercise programs, though, and you shouldn't expect your waist trainer to produce dramatic changes on its own.
The best waist trainers for weight loss are those made from a material that increases perspiration. These include latex and neoprene waist trainers. Besides material, it's important to choose a type of waist shaper that will not restrict your midsection too much as to make working out difficult.
It's also a big advantage if your workout waist trainer can support your back, especially if lifting weights is included in your routine. In light of that, many people find a waist trainer vest more preferable than the regular type. It works both to increase perspiration and encourage a straight posture.
Another attribute worth mentioning is the design. The waist trainer must not cut into your bust or hip area when exercising. To avoid that, choose a waist trainer whose torso length does not extend too much on either side of your midsection.
Rubber is the most common material. Neoprene, in particular is the best for sensitive skin, but latex offers a firmer fit. It's also good to note that neoprene waist trainers also often have latex interiors.
How to Use a Waist Trainer for Weight Loss
It’s no use to have a workout waist trainer that you cannot use safely and effectively. It will not help you achieve noticeable results. So here, we show you how to combine your waist training and working out for weight loss. Here is a waist training exercises that you can adopt as a beginner.
Wear your waist trainer for 1 or 2 hours maximum. This is the seasoning stage where you're breaking it in. It may feel uncomfortable and one of the reasons not to wear it for longer than necessary. Your body is also just starting to feel accustomed to the garment. This is also the time to test it for various positions such as standing, sitting and even walking while wearing it. Try out all these activities.
Wear the trainer for a minimum of 2 hours.
You're now ready to start your low intensity cardios. Start with brisk walks. Since you're now accustomed to having the garment tightly around your waist, you can extend the time to around 3 hours.
Increase the hours of wearing the waist trainer to 4. It's also time to try out the cardio and other workouts as described above.
Day 5 and 6
Aim for at least 5 hours of waist training. As for exercises, it's recommended to break it into short sessions throughout the entire period. Include core strength workouts as well.
Take a rest from workouts. You may also choose to go on with the routine depending on your energy levels.
Day 8 and Beyond
Make your waist training and workouts a routine activity. Increase the hours, also, to around 8-10 by the end of the first month. Record your waist training results before and after by taking photos and body measurements.
Tips When Using Waist Trainers for Weight Loss
The idea behind using a waist trainer for weight loss is to accelerate the burning of fat. These additional tips are meant to offer you advice on how to ensure that happens safely and quickly.
- Start your cardio exercises as brisk walks while wearing your waist trainer. Later, you can progress to high intensity ones such as running or biking.
- By the end of the first week engage in core exercises as well. Avoid crunches.
- Keep yourself adequately hydrated. Waist trainer exercises increase perspiration around your core and cause loss of water; 2.7 liters a day if you're a woman and 3.7 liters if a man.
- Maintain a healthy diet. Cut on sugars and processed foods. Instead of the usual large meals, eat small amounts throughout the day.
- Listen to your body when working out in a waist trainer. Treat any feeling of discomfort as a serious side effect and take the necessary action such as loosening the waist shaper or removing it completely.
- Avoid overstretching your body with waist trainer exercises. As mentioned earlier, start with a mild fitness routine before proceeding to the high intensity types.
Waist training is a journey. That said, it's still possible to get modest waist trainer results in a week. You shouldn't expect them to be significant though, such as an hourglass figure from none. The process requires patient and dedication. Additionally, other aspects of your lifestyle such as diet and exercise also come into play to determine your success with the waist trainer.