Lose ALL Your Stubborn Belly Fat (3 Steps) – See Fat Loss Results In Just 1 Week
So you want to know how to lose all that stubborn belly fat aka belly fat, beer belly, spare tire, bread basket, and depending on how much belly fat you have, you might have a full tank. . The good news is that regardless of which category you fall into if you have stubborn belly fat, this post will help you solve this problem step by step once and for all.
There are three ways we can go about losing all that stubborn belly fat and that is through weight training, cardio training and nutrition. That’s it, there’s no way to aim for fat burning, no special exercises to lose all that stubborn belly fat. Let’s start with weight training first. Weight training is extremely important, believe it or not, for burning stubborn fat. You see everyone’s body has a basal metabolic rate, and contrary to popular belief, you can drink all the water you want, eat six to seven meals a day, drink coffee, and eat spicy food, yet the only thing that really Related to a significant increase in your metabolism is an increase in lean body mass. Which means if we can build more muscle, we can eat more food and still burn more fat. A lot of people just get caught up in always trying to cut back. You cut calories, and then when you plateau, you cut back even more and add more cardio. Let me tell you from experience when we have clients who have very little muscle mass it becomes exponentially more difficult to make them lose weight. Since everyone else is losing 3.4 pounds a week, they’re losing one every two weeks. This is a very overlooked factor, especially by women. Remember, even though your ultimate goal is to burn fat, your goal with weight training should be to build muscle because ultimately that will help you burn fat the most.
Now, what is the best way to build muscle with weight training and lose all that stubborn belly fat? If you’re a natural like most people who watch this channel, then you should push yourself to lift heavier and heavier weights. Unless you’re someone who likes to do hundreds of cal-aesthetic reps, moving the weights up is the best way to ensure you progressively overload your muscles. Heavy training also helps increase a weightlifters natural ability to synthesize protein, which again is very important for building muscle and boosting your metabolism. Now there have been a lot of people who have claimed that working your sets to failure is a bad idea and not worth it. This is bad. Yes, maximal muscle fiber recruitment is necessary to stimulate protein synthesis. And yes, you can achieve maximum muscle fiber recruitment with a heavy load and with a light load. The problem, however, is that most people using light weights stop short of achieving maximum muscle fiber recruitment. That’s why training to failure, especially when you’re not in a lab being studied, is a much better idea for building muscle. When you fail, you can be almost certain that you have achieved maximum muscle fiber recruitment, and in turn, you will have an increase in muscle protein synthesis. The bottom line is make sure you’re doing heavy weights at least 3 days a week and if you want more information on sets and reps I’ll include a link at the bottom for a video I made earlier that goes into depth on structuring and setting up your weight training program. .
Let’s talk about item number two, which is cardio and how it can help you lose all that stubborn belly fat. You don’t want to do any kind of regular cardio. Especially when many people who have stubborn belly fat need to work to build muscle. Doing a lot of long-duration cardio, like jogging for miles, won’t help you build muscle and really isn’t the most effective way to burn fat. The best type of cardio you can do to lose fat is interval training. There are tons of different forms of interval training, but I’ll just give you a very simple approach to your cardio. You run for 60 seconds and then walk for 60 seconds. If you’re a bit more advanced, you can run for 60 seconds and then jog for 60 seconds. The good thing is that unlike long-duration cardio, you’ll be done with this workout in just 20 minutes. Now keep in mind that to do this correctly and to experience the fat burning effects when you run, you have to run. Whenever you’re doing interval training, when you’re doing the “work” interval, you’ll almost always want max effort. By doing this type of interval training, this is going to invoke the afterburn effect, which is just a fancy way of saying that your body is going to burn a hell of a lot more calories in the recovery process than it would with a steady state of Long duration. cardio. With cardio I wouldn’t do more than two days a week at first to start with. It’s a good idea to save cardio days to add as you plateau. This way, you don’t have to always cut calories to burn more fat.
Speaking of calories, let’s talk about nutrition. With nutrition, if you want to lose all that stubborn belly fat, you’ll no doubt have to maintain a calorie deficit and keep your insulin levels low. I recommend starting with a 25% reduction in maintenance calories and staying within that range consistently every day. Although no one wants to keep track of their macros and calories, it’s a very good idea to do so, especially in the beginning. Once you learn how many calories and macros come from different foods, you can do it more easily. There are plenty of apps out there, like MyFitnessPal, that will help you keep track of your macros until you’re ready to do it on your own. Other than that, you need to stay away from foods that will spike your insulin because when your insulin levels are high, you’re not going to burn fat. Carbohydrates can not only spike your insulin levels, but protein can spike your insulin levels quite easily as well, especially whey and casein which are found in most dairy products that are not fermented. So for the most part, I would stay away from dairy and try to consistently stick to that calorie deficit. As long as you can be consistent, you will 100 percent lose that stubborn belly fat. The biggest problem for people is consistently staying away from foods that will spike your insulin levels or take you out of that 25 percent drop. So one of my best diet tips to this day is to never deny yourself what you crave. Recognize that the hunger of your mind and the hunger of your body are two different things. However, the cause of your mind’s hunger is often due solely to the fact that your body is physically hungry. So if you have a craving for, say, some ice cream, you shouldn’t just miss out and go for ice cream. We call that a binge in the fitness world and that’s a big deal. The way to handle this is by promising yourself that you are going to allow yourself to eat as much ice cream as you want, but only after you have a meal that is high in protein, high in healthy fats, and high in vegetables. I bet most of the time you won’t even want what you were craving and if you still do you’ll eat a lot less, won’t spike your insulin levels, won’t exceed your calorie deficit and burn that stubborn fat as a result of that process. It is much easier on your willpower than sitting there resisting all your temptations. That’s all guys, I really hope this post helped you. Remember to click the link below where we have proven fat burning programs for you.