3 Ways to Lose Your Stubborn Belly Fat - See Fat Loss Results in Just 1 Week. So you want to know how to lose all your stubborn belly fat, also known as a gut, a beer belly, a spare tire, a breadbasket, and depending on how much belly fat you're carrying you may have a full-out tank. The good news is regardless what category you fall into if you have stubborn belly fat this post is going to help you solve this problem step by step once and for all.
The 3 Ways to Lose Your Stubborn Belly Fat
There are three ways that we could do to lose all your stubborn belly fat and that's through weight training, cardiovascular training and nutrition. That's it there's no way to target fat burn, there's no special exercises to lose all your stubborn belly fat.
1. The Weight Training
Let's start first with weight training. Weight training is extremely important believe it or not to burn 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-seven meals a day, and drink coffee, and eat spicy food, however the only thing that is actually linked to a significant increase in your metabolism is an increase in lean body mass. Meaning if we can build more muscle we can eat more food and still burn more fat.
Now what's the best way to build muscle with weight training and lose all your stubborn belly fat? If you are natural like most of the people that watch this channel then you absolutely must strive to lift heavier and heavier weights. Unless you're somebody that enjoys doing hundreds of reps of cal-aesthetics upping the weights is the best way to ensure that you progressively overload your muscles.
Training heavy also helps increase a natural lifters ability to synthesize protein which is again super important for building muscle and building up your metabolism.
Now there's been a lot of people that have made the claim that working your sets until failure is a bad idea and doesn't pay off. This is wrong. Yes maximal muscle fiber recruitment is necessary to stimulate protein synthesis. And yes you can achieve maximal muscle fiber recruitment with a heavy load and with a light load.
However, the problem is that most people that use light weights stop before ever achieving maximal muscle fiber recruitment. That's why training to failure especially when you're not in a lab being studied is a far better idea for building muscle. When you fail you can be almost certain that you achieved maximal muscle fiber recruitment and in turn you'll have an increase in muscle protein synthesis. The bottom line is make sure that you're going heavy with your weights at least 3 days a week and if you want more information on sets and reps I'll include a link at the end for a video I made earlier that dives deep into structuring and setting up your weight training program.
2. The Cardiovascular 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 just any regular kind of cardio. Especially when a lot of people that have stubborn belly fat need to be working on building muscle. Doing a lot of long duration cardio like jogging for miles is not gonna help you build muscle and it's truly not the most effective way to burn fat.
The best type of cardio that you can do for fat loss is interval training. There are tons of different forms of interval training but I'm just going to give you one very simple approach for your cardio workouts. You sprint for 60 seconds and then you walk for 60 seconds. If you're a little more advanced you can Sprint for 60 seconds and then jog for 60 seconds.
The cool thing is as opposed to long duration cardio you're going to be done with this work out in just 20 minutes. Now keep in mind to do this correctly and to experience the fat burning effects when you sprint you have to sprint. Whenever you're doing interval training, when you're doing the "work" interval you almost always want a maximum effort.
By doing this type of interval training this is going to invoke the after burn effect which is just a fancy way of saying that your body is gonna burn a whole heck of a lot more calories in the recovery process then it would with long duration steady state 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 in as you hit plateaus. This way you don't have to always cut calories to burn more fat.
3. The Nutrition
Speaking of calories let's talk about nutrition. With nutrition if you want to lose all your stubborn belly fat you will undoubtedly have to maintain a calorie deficit and keep your insulin levels low.
I recommend starting with a 25% reduction from maintenance calories and staying within that range consistently on a daily basis. Even though nobody wants to track their macros and their calories it's a really good idea to do this especially in the beginning.
Once you learn about how many calories and macros are coming from different food items then you can do it more so off the top of your head. There are plenty of apps out there like MyFitnessPal that'll help you track your macros until you're ready to do it on your own. Other than that you want to stay away from food that's going to spike your insulin because when your insulin levels are high you're not going to be burning fat.
Not only can carbohydrates spike your insulin levels but protein can also spike your insulin levels fairly easily especially whey and casein which is found in most dairy products that aren't fermented. So for the most part I would stay away from dairy and try to consistently maintain that calorie deficit. As long as you can be consistent you will hundred percent lose that stubborn belly fat.
The biggest problem for people becomes consistently staying away from food that will spike your insulin levels or break you out of that 25 percent reduction. So one of my best diet tips to this day is to never deny yourself what you're craving.
Recognize that your minds hunger and your body's hunger 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 a little bit of ice cream you shouldn't just lose yourself and go eat ice cream. We call that a binge in the fitness world and that's a big problem.
The way you handle this is by promising yourself that you're going to allow yourself to eat as much ice cream as you want but only after you have a very full high protein healthy fat high vegetable meal. I bet most of the time you're not even going to want what you were craving and if you still do you're going to eat way less of it, you're not gonna spike your insulin levels, you won't exceed your calorie deficit and you'll burn that stubborn fat as a result of that process. It's a lot easier on your willpower then just sitting there resisting all your temptations. That's it guys I really hope this post has helped you out.
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