Belly fat is the absolute worst.
It’s ridiculously stubborn and it’s usually the last place that your body will allow itself to let go of fat.
It’s also not very attractive.
I remember not wanting to take my shirt off…
For Years… because I didn’t want anyone to see the pudge around my waist.
Knowing how to lose it without getting too skinny is tough but I’ve discovered a few key things through out the years that I’d like to share with you but lets first talk about what causes it (so you can know how to fix it)…
The main problem is the western world diet.
Did you know that there is actually an occupation in the food industry called “Food Scientist”?
It’s their job to figure out how to get us to shovel more processed garbage down our pie hole…
They are damn good at their job.
Their two main tricks are…
First, they combine sugar, salt and fat in ways that make us crave more and more junk food.
Second, they make heavy use of a nasty man made sugar called High Fructose Corn Syrup (HFCS for short).
HFCS turns off a hormone called leptin.
Leptin is responsible for telling us that we are full and to stop eating. With leptin turned off we just keep eating and eating and eating.
HFCS also metabolizes in the body like alcohol and 30% of the calories that you consume turn straight to fat.
With that said…
The best way to lose belly fat is to cut out sugar, go on a calorie deficit, increase your cardio and know what body type you are.
Let’s talk about each of those parts individually…
1. Cut out sugar (and replace it with THIS root)…
For years they told us that it was the fat in our diet that caused us to gain weight.
It’s CALLED fat so why wouldn’t it cause you to GAIN fat… Right?
Well the truth is that sugar is the real culprit that causes that unsightly tummy tire but powerful sugar lobbyists in Washington suppressed the truth for years.
Now we know better.
There are two types of people in this world. People who crave salt and people who crave sugar.
Fortunately for the sugar cravers out there… There are some natural sweeteners (not splenda, aspartame and the like that cause more problems with your health than just eating regular sugar) coming on the market.
Stevia is my personal favorite. It comes from a root and is 10-15 times sweeter than sugar. Try it out if you need some type of sweetener to help you keep your sanity intact.
2. Increase cardio (HIIT isn’t always the answer)…
When it comes to cardio and losing belly fat… You need to balance it out so that you are burning the calories that you need to lose weight while not burning muscle in the process.
Too much cardio will cause that string bean look and you will STILL carry a fair amount of fat around your waist.
For an example of what I’m talking about… Take a look at any marathon runner.
Some people tell you that you HAVE to do what is known as HIIT cardio.
HIIT cardio is where you jog for a minute or so and then sprint all out for 20-30 seconds.
This type of cardio is great and it does work but it also takes a lot out of you.
The best way is to mix it up and do HIIT once or twice a week and then do steady state cardio where you just go the same pace the whole time making sure that your heart rate is elevated.
If you have a lot of belly fat to lose then it’s best to do 30 minutes of cardio 6 days a week.
Here’s what that would look like if you’re lifting 3 days a week…
Monday – Lift then 30 minutes of cardio
Tuesday – 30 minutes of cardio
Wednesday – Lift then 30 minutes of cardio
Thursday – 30 minutes of cardio
Friday – Heaviest lifting day – No cardio
Saturday – 30 minutes of HIIT cardio
Sunday – 30 minutes of cardio
There are a few more ins and outs but that should get you started.
Also, if you don’t have time to workout everyday that’s OK.
This is an optimum training schedule that will get you to where you want to go the fastest but you can get by with doing 4 sessions of cardio a week and still see pretty good results.
3. Calorie Deficit (What it REALLY takes)…
To lose belly fat you need to eat less calories than you burn each day.
It is much easier to eat less than it is to workout more.
There is a myth out there that you can go and eat a bunch doughnuts and then just work it out in the gym later in the day.
Let’s examine that one for a minute…
Two Frosted Cake Doughnuts = 720 Calories
Thirty Minutes of Cardio = 300-400 Calories Burned
As you can see…
You would have to run or bicycle or whatever for an hour just to burn off a couple of doughnuts.
Add in a slice of pizza or a coke and you’re really in trouble.
Now I’m not saying that you shouldn’t blow it every once in a while but I *Seriously* wouldn’t make a habit out of it.
Now to figure out how many calories you need to consume for your size and weight (including your activity level) watch this short video that I created…
4. Know what your body type is (or pay the consequences)…
The problem with most diet and exercise programs out there is that they don’t account for where you are starting out at.
Most of them just assume that you are excessively overweight…
Which is great if that’s your situation but if you have a normal physique or are skinny or skinny fat…
Following that type of advice will only make you extremely thin and no one will be able to tell that you workout… Not even a little bit.
I have created a diet and exercise program for each body type that will start you from where you currently are and help you to build solid muscle mass that will turn heads.
If you’re interested then just click this link… Choose Your Body Type to hop on over to my special facebook page and you’ll be on your way.
Alright my friend…
Till next time…