Lose ALL Stubborn Belly Fat (3 Steps) – See Fat Loss Results in Just 1 Week
So you want to know how to lose all your stubborn belly fat, aka gut, beer belly, spare tire, bread basket, and depending on how much belly fat you’re carrying, you may have a full tank. . The good news is that no matter what 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 that we can do to lose all the stubborn belly fat and that is through weight training, cardio training, and nutrition. That is, there is no way to focus on burning fat, there are no special exercises to lose all the stubborn belly fat. Let’s start with weight training first. Weight training is extremely important, believe it or not, for burning stubborn fats. You see that 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, however the only thing which is actually related to a significant increase in your metabolism is an increase in lean body mass. Which means that if we can build more muscle, we can eat more food and still burn more fat. Many people just get stuck trying to always cut back. You cut calories and then when you stabilize, cut even more and add a little more cardio. Let me tell you something from experience when we have clients who have very little muscle mass, it becomes exponentially more difficult to make them lose weight. Like everyone else they lose 3.4 pounds a week, they lose one every two weeks. This is a hugely overlooked factor, especially by women. Remember, while 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 the stubborn belly fat? If you are natural like most of the people who watch this channel, then you must live to lift heavier and heavier weights. Unless you are someone who likes to do hundreds of repetitions of cal-esthetics, gaining weight is the best way to ensure that you progressively overload your muscles. Heavy training also helps increase the ability of natural lifters to synthesize protein, which again is very important for building muscle and building your metabolism. Now there have been many people who have claimed that working with their computers until they fail is a bad idea and not worth it. This is bad. Yes, maximum muscle fiber recruitment is necessary to stimulate protein synthesis. And yes, you can achieve maximum muscle fiber recruitment with a heavy load and a light load. However, the problem is that most people who use light weights stop before reaching maximum muscle fiber recruitment. That’s why training to failure, especially when you’re not in a study lab, is a much better idea for building muscle. When it fails, 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 that you make sure to do a lot of weight with your weights at least 3 days a week and if you want more information on sets and reps, I will include a link at the end of a video I made before that delves into structuring and configuring your program. weight training.
Let’s talk about element number two, which is cardio, and how it can help you lose all your 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 cardiovascular exercise, like jogging for miles, won’t help you build muscle and isn’t really 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’m just going to give you a very simple approach to your cardio workouts. You run for 60 seconds and then you walk for 60 seconds. If you are a little more advanced, you can run for 60 seconds and then jog for 60 seconds. The good news is, unlike long-duration cardio, you’ll be done with this exercise in just 20 minutes. Now keep in mind that you have to do this correctly and experience the fat burning effects when you run you have to. Whenever you’re doing interval training, when you’re doing interval “work”, you almost always want maximum effort. By doing this type of interval training, this will invoke the post-burn effect, which is just a fancy way of saying that your body is going to burn 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. It’s a good idea to save cardio days to add as you go through the stages. This way, you don’t always have to cut calories to burn more fat.
Speaking of calories, let’s talk nutrition. With nutrition, if you want to lose all your stubborn belly fat, you will certainly have to maintain a calorie deficit and keep insulin levels low. I recommend starting with a 25% reduction in maintenance calories and consistently staying within that range on a daily basis. Although no one wants to track your macros and calories, it is a very good idea to do this, especially in the beginning. Once you know how many calories and macros come from different foods, you can do it more easily. There are many apps like MyFitnessPal that will help you track your macros until you are ready to do it on your own. Other than that, you should stay away from foods that will increase your insulin level because when your insulin levels are high you are not going to burn fat. Not only can carbohydrates increase your insulin levels, but proteins can also increase your insulin levels quite easily, especially whey and casein, which are found in most dairy products that do not ferment. So for the most part, I would stay away from dairy and constantly try to maintain that calorie deficit. As long as you can be consistent, you will lose one hundred percent that stubborn belly fat. The biggest problem for people is constantly staying away from foods that will either spike your insulin levels or get you out of that 25 percent drop. So one of my best dietary tips to date is to never deny yourself what you crave. Recognize that your mind is hungry and your body is hungry are two different things. However, the cause of your mind’s hunger is many times only due to the fact that your body is actually physically hungry. So if you crave, let’s say some ice cream, you shouldn’t miss out and go for ice cream. We call that a binge in the fitness world and that’s a big deal. The way you handle this is by promising yourself that you will allow yourself to eat as much ice cream as you want, but only after having a meal that is very high in protein, high in healthy fats, and rich in vegetables. I bet most of the time you won’t even want what you craved and if you still do, you will eat much less, you will not increase your insulin levels, you will not exceed your calorie deficit, and you will burn that stubborn fat as a result of that process. It’s so much easier on your willpower than just sitting there resisting all your temptations. That’s it, guys. I really hope this post has helped you. Remember to click on the link below where we have proven fat shredding programs for you.