Exercise is quickly becoming an integral part of our lives—and not just because we want to look good in selfies. It's the secret sauce to feeling good mentally and physically. Regular exercise comes with a treasure trove of health benefits, from boosting your mood to building strength and endurance and there’s no one-size-fits-all approach!
One of the most popular and timeless exercises is push-ups. Whether you’re aiming to sculpt your upper body, engage your core, or challenge your stamina, push-ups can help.
But can push-ups help flatten your stomach?
In this blog, we will find out, “can push ups reduce belly fat?” And how many push ups should you do to burn fat?
Table Of Contents
- What Are Push-Ups & Why Are They So Great?
- Can Push-Ups Help Me Lose Belly Fay?
- How Many Push-Ups Per Day To Lose Weight?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Are Push-Ups & Why Are They So Great?
Push-ups are a popular bodyweight training exercise that targets the chest, triceps, and shoulders, meaning their main goal is to build strength and muscle in a person.
Doing a push-up involves being face-down on the ground with your palms flat on the ground, slightly wider than shoulder width apart. Your back will be straight and core tight. You start this exercise with your elbows straight and lower your body until your chest is almost touching the ground, then push your body back up. You do this multiple times until you finish a set, which could consist of anywhere from 1 to 30 reps, or even more!
Push-ups are versatile exercises that can be modified to suit different fitness levels and target specific areas. For example, people who cannot do a proper push-up can do knee push-ups and those at an advanced level can do diamond, weighted, one-arm push-ups, etc.
Most importantly, the reason why push-ups are so great is because they don't need any equipment and we only need to use our body's weight as a source of resistance. This makes them easy to incorporate into any kind of exercise routine, whether gym workouts or home workouts.
Also Read: Unlock 8 Key Benefits of Maintaining Correct Form For Push-Ups Using the Right Technique!
Can Push-Ups Help Me Lose Belly Fat?
No, push-ups alone won’t directly melt away your belly fat, but they can certainly help as part of a bigger fat-loss plan!
Push-ups are a strengthening exercise that engages multiple muscle groups, which means they burn calories and also boost your metabolism. Push-ups also help build muscle mass, and the more muscle you build, the more calories your body burns—even at rest!
However, reducing belly fat specifically isn’t possible through push-ups alone. To effectively lose your belly fat, you will need a combination of regular exercise, a balanced diet, and even cardio. Push-ups can complement this by building core strength and contributing to a slimmer and stronger physique.
To effectively achieve a greater calorie and fat burn, you must do push-ups with intensity and speed. This can indirectly help belly fat loss.
Also Read: What’s The Ideal Muscle Mass Percentage For Men & Women? A Guide To Better Body Composition
How Many Push-Ups Per Day to Lose Belly Fat?
There’s no magic number of push-ups to do in a day to lose belly fat. The perfect push-up count depends on your fitness level and goals.
If your goal is purely to build strength, start with 4 to 6 reps—because quality over quantity matters! If straight-leg push-ups are too tough at first, try knee push-ups to build strength. Once you can comfortably do more than 6 reps of these, challenge yourself by rising up a level.
All in all, we have no specific number of push-ups for belly fat loss, but incorporating push-ups into a consistent routine, along with cardio and a balanced diet, can help burn calories and fat, which can lead to fat loss. So, start with a manageable number and increase gradually as your strength improves.
Can I Lose Weight With 100 Push-Ups A Day?
Yes, you can, but only if you pair it with a consistent calorie deficit!
If your goal is to get to 100 push-ups per day, you can start with a number like 30-20 pushups per day. If it's easy to do 30 push-ups, then you may increase it to 40 or 50.
In conclusion, doing 100 push-ups a day can help build muscle and burn calories, but weight loss depends on your overall diet and exercise routine. To lose weight effectively, combine push-ups with a healthy diet and cardio for better results.
Also Read: Meet A Healthier And Fitter Version Of You With The Most Effective Body Fat Loss Workout Plan
Dietitian’s Recommendation
If you want to lose weight and reduce belly fat, combining push-ups with a protein-rich diet is essential. Protein enhances fat burning and supports muscle recovery. To optimize results, aim to include 1 to 1.5–2 grams of protein per kilogram of body weight in your daily diet, depending on the number of push-ups you perform each day.
I highly recommend incorporating high-quality protein-rich foods such as beans, lentils, pulses, milk, and milk products. For vegetarians, soy-based options like tofu are excellent choices. If you are a non-vegetarian, consider adding high-biological-value proteins like eggs, chicken, fish, and seafood to your meals.
In addition to protein, focus on incorporating fat-burning foods into your diet. Examples include oats, quinoa, green tea, green coffee, apple cider vinegar, flaxseeds, chia seeds, ginger, and lemon water. Spices like cinnamon and fenugreek seeds, especially in water-based preparations, can further support your weight loss goals. Combining these dietary adjustments with consistent push-ups will help you achieve better results in reducing belly fat and improving overall fitness.
-Dt. Lavina Chauhan
The Final Say
Doing any kind of exercise is very important to stay healthy. Doing push-ups regularly can help you burn calories and even lose fat when you pair it with a balanced diet and a calorie deficit.
Push-ups are a versatile bodyweight exercise that strengthens the upper body, engages the core, and helps improve overall fitness.
FAQs
1. Are there any side effects of push-ups?
Push-ups are safe when done correctly, but improper form can lead to muscle strain or joint injury.
2. Do push ups burn fat?
Yes, push-ups burn calories and can aid in fat loss when combined with a proper diet and exercise routine.
3. How many push-ups per day?
The range can be between 50 and 100 push-ups per day, divided into multiple sets.
References
- https://betterme.world/articles/do-push-ups-burn-fat/
- https://www.livestrong.com/article/372303-do-push-ups-flatten-the-stomach/
- https://www.livestrong.com/article/446901-bodyweight-exercises-that-mimic-the-deadlift/
- https://totalshape.com/lose-weight/do-push-ups-burn-belly-fat/
- https://www.vinmec.com/eng/article/how-many-calories-do-push-ups-reduce-and-do-you-lose-weight-or-lose-fat-en
- https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/plank-vs-push-ups-whats-more-effective-for-burning-belly-fat/photostory/90018752.cms?picid=90018768
- https://www.vinmec.com/eng/article/do-push-ups-reduce-belly-fat-en
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