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 pot belly, beer belly, spare tire, bread bin, and depending on how much belly fat you have, you might 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 that stubborn belly fat and that is through weight training, cardio training and nutrition. That’s it, there is no way to target fat burning, there are 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, to burning stubborn fat. 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 that really is 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 caught up in always trying to cut back. You cut calories and then when you hit a plateau, you cut even more and add 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. 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’s 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 reps of cal-esthetic, moving up the weights is the best way to ensure you progressively overload your muscles. Heavy training also helps increase weightlifters’ natural ability to synthesize protein, which again is very important for building muscle and building 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 recruitment of muscle fibers 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 who use light weights stop before they achieve 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 it fails, you can be almost certain that you have achieved maximum muscle fiber recruitment and in turn 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 info on sets and reps I’ll include a link at the bottom to a video I did earlier that goes deeper into 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 just any kind of regular cardio. Especially when many people who have stubborn belly fat need to work on building muscle. Doing a lot of long-duration cardio, like jogging for miles, won’t help you build muscle, and it’s really not 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. You run for 60 seconds and then walk for 60 seconds. If you are a bit more advanced, you can run for 60 seconds and then jog for 60 seconds. The good news is that, unlike long-term cardio, you’ll be done with this exercise in just 20 minutes. Now keep in mind that to do this correctly and to experience the fat burning effects of running, you have to run. Whenever you’re doing interval training, when you’re doing the “work” interval, you 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 in 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 to as you plateau. This way, you don’t have to always cut calories to burn more fat.

Speaking of calories, let’s talk nutrition. With nutrition, if you want to lose all that stubborn belly fat, you’ll definitely need 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 at first. Once you learn how many calories and macros come from different foods, you can do it more easily. There are plenty of apps, like MyFitnessPal, that will help you keep track of your macros until you’re ready to do it on your own. Aside from 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. 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 non-fermented dairy products. 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 one hundred percent lose that stubborn belly fat. The biggest problem for people is constantly staying away from foods that will spike your insulin levels or knock you out of that 25 percent drop. So one of my best dietary 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 to promise yourself that you are going to allow yourself to eat as much ice cream as you want, but only after having a high-protein, high-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 want it you’re going to eat a lot less, you’re not going to spike your insulin levels, you’re not going to exceed your calorie deficit and you’re going to burn that fat stubborn as a result of that process. It’s 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.