Want to know how to lose belly fat at home easily and effectively? Well, my question is: has anyone ever tried in earnest to lose weight with a simple hula hoop?
In this hula hoop review I will tell you exactly why it is one of the best exercise for belly fat blasting EVER! In fact, it has blown my mind how quickly I not only gained a toned and flatter stomach, but have also gone down a couple of dress sizes AND lost over half a stone in weight in just 8 weeks of use.
And for good reason, as I’ve discovered hula hooping engages the whole body and can burn over 600 CALORIES AN HOUR! That’s more calories and fat burnt than any other abdominal exercise, and is due to the fact it elevates your heart rate up to 84% – high enough for your body to trigger its fat burning process.
The fantastic thing about the hula hoop is not only is it a whole body workout that tones every muscle, but it also vastly improves balance and joint flexibility, is a great stress burner, and is also great fun to do too. However, to gain the success that I did you will need to commit at least 5 days a week if you want these results so quickly.
How often should I hula hoop?
I started out the first week by doing 10-15 minutes a day, then I built up to 30 minutes 5 times a week. I did get a little bruising at first simply due to the fact that I wasn’t used to it, and because the hula hoop is weighted which makes it harder (FYI – a weighted hula hoop is crucial for the best fat burning effects), but I persevered and it was so worth it. The bruising went after a couple of days and didn’t come back, so I presumed my body had become accustomed to it.
I started doing hula hooping instead of my usual more time consuming workouts of swimming and the gym, and found it was so much easier. I did it this way because I wanted to gauge the true results and didn’t want the lines to be blurred by doing other workouts.
And you know what? The best thing about hula hooping is you can do it in front of the TV, or listening to music, and in the comfort of your own home come rain or shine – so there is NEVER an excuse not to do it.
Keep your ‘CORE’ engaged
The key to this exercise, especially when it comes to belly fat loss specifically, is to make sure you keep your stomach pulled in and your core muscles engaged at all times, whilst keeping the hoop spinning above your hips as much as possible (this will also help refine your motor skills). The pulling in tightly of your tummy is the part that you must concentrate on the most as this is what will give you those tight abs your looking for; the more you can do this the better.
A weighted hula hoop is best for the results I know you want!
You will need to make sure you are using a weighted hula hoop specifically designed for adults, as the kids ones just won’t work as well for the results you want. It takes a bit of practice, but once you’ve mastered it you will start to love it.
I’ve begun to really look forward to my hula hooping sessions, as my stomach feels more toned immediately afterwards and that is a MASSIVE reward and incentive to keep going. Also, it’s great to have a quick session when I need to fit into something for a night out.
How to Hula Hoop
With your right foot forward and standing inside the hoop press the hoop against your lower back, bend your knees a little and give your hula hoop a spin around the waist to get it level. This may take practice, but once you get the hoop moving you need to shift your weight back and forth between your back and front legs. If the hoop starts to drop then stand straight and push your hip harder into the hoop as it spins around to the front.
After you’ve got the hoop going it is best to stand with your feet apart wider than shoulder width, keep your head held high, and really pull your waist in as much as possible whilst spinning the hoop and working those tummy muscles.
Check out this video if you have any problems, as you may find a visual interpretation easier to understand.
Don’t forget to watch your diet!
To get the best results from your hula hoop belly fat torching process you really should be eating a healthy diet full of wholegrains, proteins, fruits and vegetables; and cut out sugar and junk foods as much as possible. This part is JUST as important as the exercise part otherwise you will just be undoing all the work you have done with your hula hoop.
As you are already doing the best exercise for belly fat loss, then it makes sense to also add into your diet lots of specific metabolism boosting foods that can help you to blast fat faster than any foods (as long as you are controlling your calorie intake and eating them instead of unhealthy foods and not as well as). So be sure to stock up on these foods and have them ready for snacks and side dishes to your meals – every little helps!
It’s also worth mentioning at this point that since I have eaten a mostly low GI, whole food plant based diet in the past 2 year my body has turned into a fat burning machine. This is 100% down to me filling myself up on fruits, vegetables, low GI whole grains, pulses, nuts and seeds, and most importantly cutting down in ALL refined ‘free’ sugars as much as possible.
Feel amazing eating plants!
Not only will these types of foods help you shed unwanted fat, but you will also LOOK AMAZING, your skin will be just fabulous, and you will have endless energy to do all the things you want to do in life. It really is well worth the effort in making some gradual changes towards this way of eating.
Try something different every day, even if it’s a fruit or vegetable you’ve never eaten before, this way you will soon be creating new neural pathways in your brain, and forming healthier habits. The same goes for your exercise, it soon becomes a habit when you start doing it regularly enough, and this is what you want, as will-power is finite so you can’t rely on that for your motivation forever.
The best weighted hula hoop to use
After much researching, and the reading of many reviews to find the right hula hoop for the job, I finally decided upon a mid range, medium weighted foam hula hoop for maximum comfort (they come in different weights so you can start lower if you are a complete novice to exercise). It is soft, making it easier on the stomach, and it splits into 6 pieces for easy storage which is great as these bulky, odd shaped things can be awkward to hide away.
NOTHING, and I Say NOTHING, has given me results for belly fat burning like a weighted hula hoop!!
Believe me, I have tried every new fitness fad under the sun over the years, and have had much success with many of them. But I can honestly say that the hula hoop has given me the most noticeable belly fat reducing results in the fastest time, and for the LEAST amount of cost and effort.
It also has the added advantage of being easy to use in your own home, either in front of the TV or listening to music, and is so much less time consuming than other workouts; plus, it just feels easier, almost like you’re not working that hard which is great if you find it hard to get motivated. And don’t think the hula hoop is just for girls – it’s is a hard core workout that will help tone a guys abs to perfection too!
Other Important Exercises
Whilst hula hooping is great for a short term fat blast around the middle, for long term it is recommended that you mix your exercise regime up and always either rotate, or do a couple of different types of workouts every week. This is because your body soon adapts to something that you do continually, and also it’s just good to work on other parts of your body too. Doing a range of different exercises will not only keep your body from getting too used to one thing, but it will also give you reasons to get out in the fresh air, join clubs, gyms, or dance classes and meet new people.
For instance, it’s good to do a mix of cardio such as running, cycling, swimming, along with weight bearing exercises such as gym work, body building, and HITT taining. These, along with a good session of a stretching type exercise such as a weekly yoga session will help to keep you supple and flexible, which is another important aspect of fitness.
Keeping Muscle Mass High
The importance of regular weight bearing exercise CANNOT be stressed enough if you want to keep your lovely hula hoop toned body in the long term. Building muscle helps to keep your whole body toned and your metabolism in faster fat burning mode continually, which is due to the fact that your muscles are metabolic and need energy for every day movement, and your fat doesn’t – it just sits there looking not so pretty.
That’s just one important reason to keep this metabolism stoking muscle mass on your body high; the other benefits simple go WAY beyond aesthetics. These include:-
- STRONGER BONES – Means less risk of breakages and osteoporosis; especially as you age.
- FLEXIBLE JOINTS – Exercise increases your production of synovial fluid, which is something that keeps your joints well lubricated, so therefore you will stay a lot more supple.
- INSULIN SENSITIVITY – Your muscles primary functions are the uptake of glucose from the bloodstream which is then stored for fuel; this means the more you have, the more of that potentially dangerous (if not burn off) sugar is extracted form your bloodstream. This helps to protect you from insulin resistance, and ultimately diseases such as type 2 diabetes, obesity, metabolic syndrome, and a myriad of other problems.
- YOU WILL STAY SLIM – Muscle burns up more calories than fat just to keep itself maintained, so in layman’s terms it means a free calorie burn for nothing.
- LESS CHANCE OF INJURIES – Muscle around your joints and vital organs (especially your middle) will really offer some great protection should you become involved in any kind of accident. Random, I know, but you’d be surprised how often your inner organs can get knocked about and need protecting, especially when you up your training and exercise routine
- DECREASED RISK OF STRESS RELATED ILLNESS – Weight bearing exercise burns up excess stress, which improves mood, depression and anxiety.
- YOU WILL LIVE LONGER – It’s been proven in studies that people with more muscle mass live longer; it’s as simple as that!
- STRONGER IMMUNE SYSTEM – Our muscles store certain amino acids that are vital to our immune response. It makes sense then that the more muscle mass you have, the more of these vital amino acids can be stored, meaning lower chance of infection and illness.
Which weighted hula hoop should I buy?
If you are a complete beginner to exercise, or a novice to hula hooping then you may want to start off with one of the lower weighed hula hoops and build up. They range from around the 2 to 9lbs in weight so you should follow these guidelines when choosing:-
- FEMALE BEGINNER – 2-4lbs
- MALE BEGINNER – 4-5lbs
- INTERMEDIATE – 4-7 lbs
- PRO (once you have strong stomach muscles) – 5-9lbs
Obviously, you don’t want to be purchasing too many hula hoops as the cost will soon add up. I suggest going for the higher end of your range as you will quickly become accustomed to a low weight. There are many different types of weighted hula hoop available. Feel free to check some out here on Amazon, but they do vary wildly in prices so go for something that suits your budget and you needs, as per table above.
I hope that hula hooping brings you the same success it did me, just remember to do it often if you want to see faster results, and also to eat a healthy low sugar diet. I would love to hear how this has worked out for you, so please be sure to pop back and drop me a line below if you have time.
For more tips and tricks on losing belly fat then check out these other great tips that can be used alongside your hula hooping for even more amazing results.
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