Lose Belly Fat With 2 Top & Effective Fat Loss Tips
Are you struggling to lose belly fat? Have you tried practically every method (from the magic fat loss pill to bogus ab gadgets like ab belt and ab roller) that claims to help you lose belly fat and yet, it just never seems to budge?
What if I told you that you’ve been scammed? Yes, unscrupulous marketers use gimmicks to make you believe that you can lose belly fat quickly and easily with little effort.
Let’s cut through the marketing scams and gimmicks, and get to the truths and proven techniques to lose belly fat forever…
1. Firstly, you must know how to structure your workouts. Stop wasting time doing all types of abdominal exercises including crunches, sit ups and torso twists if you are hoping to spot reduce your belly and love handles.
Spot reduction does not work at all! You may or may not have known this fact, but many people remain elusive of it. You don’t lose belly fat by doing abdominal specific exercises. Although most people already (or should) understand this, they are still spending too much time on targeting their stomach with high reps of ab exercises.
Having said that, a certain amount of abdominal exercises are good for strengthening the core and maintaining a healthy back. The fact remains that ab specific exercises should only form a small portion of your workout routines. Instead, you should focus on multi-joint exercises that work the largest muscle groups of the body such as chest, back and legs for majority of your time.
Now, this is one of the true SECRETS for getting rid of belly fat for good. When you perform multi-joint exercises that target large muscle groups, your metabolic rate is raised during and post workout (for 24-28 hours). This also stimulates an increase in fat burning hormones in your body. Such metabolic and hormonal response cannot be achieved by doing ab exercises only.
If you are serious about losing belly fat, do squats, lunges, step ups, chest presses and bent-over rows. As long as you are focusing on multi-joint exercises at high intensity, it doesn’t matter if you use barbells, dumbbells or bodyweight exercises. There should be no 5-minute rest periods between sets while you set out to socialise with others at the gym. It is necessary to stay focused and exercise at a high intensity in order to lose belly fat. Remember, consistent effort, time and discipline will get you in top condition. Anyone who tells you that you can lose belly fat by using an ab belt while watching TV is certainly lying to you.
2. Secondly, cleaning up your diet is important to getting rid of belly fat. Do you know that going on “diets” actually serves to work against your body in your effort to lose stomach fat? Fad diets such as low fat, low carb, high protein or cabbage soup diet restricts the consumption of certain macronutrient (carbs, protein and fat). Your body needs all macronutrients, minerals and vitamins to thrive and function efficiently. Cutting out an entire food group leads to loss of lean muscle and lower metabolic rate. When you eat normally again, you end up gaining weight in the long term.
Fat diets screw up processes related to your body such as hormonal balance, muscle glycogen, insulin and blood sugar which ultimately shut down your fat loss and muscle gain.
The lesson to take home is not to fall for fad diet gimmicks. We need to eat a natural, wholesome and balanced diet that include a variety of carbs, proteins, fats, minerals, vitamins and antioxidants. This ensures your body operates efficiently and stay in fat burning mode.
About the Author
Get a copy of the FREE Abdominal Training Secrets report that reveals how to lose belly fat and the 5 best abdominal exercises for developing ripped or six pack abs at http://www.shedthefat.com/ab-report.
You’ll also learn what abdominal exercises are dangerous and ineffective, the truths about ab gadgets and the one piece of training equipment that makes your ab workouts more effective.
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Losing Belly Fat – 3 Top Belly Fat Loss Mistakes to Avoid
My friends are always complaining how they’ve been working out for years and yet, still no visible six pack abs or flat stomach. All that remains to be seen is one pack of belly fat.
I only needed to ask them a few questions to discover why they are not losing belly fat.
Here are the 3 top belly fat loss mistakes that they make and which you must avoid.
1. Relying only on slow cardio.
When I’m at the gym, I can’t help but notice multitaskers. Some read magazine or daily newspaper while cycling. Others watch an entire movie while walking on treadmill. No huffing and puffing. Then, they are those who don’t even pick up a dumbbell or lift the handle of weight machine. As soon as they enter the gym, they head straight to their favourite cardio machine and stay on it for hours.
It’s no wonder they still have the excess flab here and there, despite their regular and lengthy workout.
Excessive slow and steady cardio has minimal effect on belly fat. It causes lean muscle loss, over use injuries and has little effect on post workout metabolism. A more effective and efficient method for getting rid of belly fat is interval training. It burns more calories during and after workout, in and out gym. It protects your lean muscle mass and metabolism. There’s no excuse of not having time to work out as interval training takes less time and produces better results.
When combined with proper nutrition, interval training can skyrocket your belly fat loss.
2. Sticking with the same program for too long.
Change your workout program every 4-6 weeks. You can vary workout intensity by changing duration, volume, number of repetitions or sets.
For example, you can increase the interval period of your cycling, add an extra pound to your bar squat, increase your chest press by 1 more rep or barbell row by another set.
Progress is the key. Aim to improve any of the 4 variables above from your previous workout session,
3. Too many isolation weight exercises
Forget about doing many reps of isolation exercises that work one particular muscle group. These include bicep curls, tricep extensions, lateral raises and leg curls.
Instead, focus on compound exercises such as bench presses, push ups, squats, back rows and lunges. These exercises work several large muscle groups at once, hence burning more calories.
About the Author
The man with 3.7% body fat level reveals how to lose belly fat and develop six pack abs or flat stomach without doing 1000 crunches and sit ups (these abdominal exercises do more harm than good!) in “The Great Abs Mistakes” ebook. Get your copy for free at Losing Belly Fat website and check out his amazing six pack abs.
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