Use Exercise To Lose Belly Fat
1. Use Complex Exercises To Help You Lose Belly Fat
A complex exercise is an exercise where there is movement across multiple joints. A push up, for instance is a complex exercise because there is movement at your elbow and shoulder. A chin up is the same joints, but opposite muscles.
This is great for losing belly fat because the more muscles you can use at once means the more energy (i.e. Calories) is required and an increase in blood flow to those muscles which means your heart has to work harder. All plus’ for that stubborn belly fat!
2. Incorporate Proper Strength Training To Raise Your Metabolism (keeps you in a belly fat burning state all day!)
This means that the structure of your program is designed with your goal of losing belly fat in mind. Your program design is everything from the exercises you choose, the order you do them in, how many repetitions per exercise and how long your rest time is between sets and exercises.
We are going to talk about Metabolic Resistance Training in Tip #4, so we’ll leave it at that for this one.
3. Do High Intensity Interval Training On “Off Days”
High Intensity Interval Training, or HIIT, is when you alternate between WORK and REST intervals for a set amount of time. The most common way to do this is on a treadmill doing sprints.
For example if you were doing a 60 sec/120 sec split, which I would recommend for beginners, you would sprint all out for 60 seconds, and then take 120 seconds to rest and recover. You could then repeat that for 15-25 minutes.
The key with HIIT is that your WORK times (60 seconds in the example) need to be at around 80-90% max heart rate and your REST time (120 seconds above) should be at about 30-50%. So if you had to rate the difficulty of your WORK time on a scale of 1-10, you should be at about a 8 or 9. Keep that in mind next time you are doing this because most people aren’t getting the benefits they should be out of this because their WORK intervals aren’t hard enough.
If you’re trying to do “cardio” to lose fat, switch and do this instead. You’ll get better results faster with less time in the gym. Again all plus’ in my book!
4. Take Advantage Of Metabolic Resistance Training
Metabolic Resistance Training, or MRT, is resistance training specifically designed to give you the best fat burning effect in the shortest amount of time. It’s like HIIT in Tip #3, but with the added benefit of building lean, strong muscles to increase your metabolism.
Basically it’s like circuit training, but way better, more intense and more fun. These style of workouts should only take around 20-30 minutes (not including warm up), and your rest between exercises is limited to keep your heart rate up.
If you only have 2-3 days per week to exercise, choose 2-3 days of MRT and then add in other things as you free up more of your time.
5. Make Every Exercise A “Core” Exercise
You should still have specific exercises that target your core muscles, but you should also be making those muscles work in every other exercise also.
So if you usually do a laying down dumbbell bench press, switch it up for a while and do a standing cable chest press instead. If you normally do seated dumbbell shoulder presses, switch it up and do them standing instead. The trick is keep your abs nice and tight so you don’t arch your back.
Other ways to do this to add some anti rotational core benefits would be to switch from a dumbbell bench press to a single arm dumbbell bench press, keeping your abs tight and resisting the rotation.
Most exercises that you do laying down you can usually find a way to do standing up, which instantly increases the difficulty and forces your to utilize those nice six pack muscles!
6. Become “Explosive” With Your Exercise For Fat Loss
Instead of doing exercises slowly for the whole movement, try exploding through the concentric, or “lifting” part, then controlling slowly through the eccentric, or lowering, part. This will get your heart rate up and train your muscles to be powerful rather than slow.
Studies show that people lose the explosiveness as they get older quite rapidly if not kept up, so train explosively every so often just in case you ever need to jump out of the way of a speeding car.
7. Use Your Bodyweight For Resistance
No more excuses. It doesn’t matter what equipment you have or don’t have. How little or how much space you have. I could put you through a killer belly fat burning workout in a closet with nothing but your bodyweight exercises for resistance!
Exercises like bodyweight squats, burpees, planks, push ups and chin ups don’t require any equipment at all (except a bar for the chin up), and that would be a total body circuit right there!
8. Utilize Various Tools To Keep Your Fat Loss Interesting
Nobody likes doing the same thing over and over again. That gets boring and your body gets used to that quite quickly and stops burning that fat around your waistline.
Don’t get stuck doing the same thing for more than 4-6 weeks, and when you change, use different tools. Some great examples are the TRX Suspension Trainer, DVRT Sandbags, kettlebells, resistance bands and bodyweight exercises.
9. Schedule Your Workouts And Then Stick To The Schedule!
You’re 87% more likely to get your workouts done if they are scheduled and you have an appointment.
If that means hiring a fitness professional for the sole purpose of having an appointment with someone, then do it. It will be well worth the money!
At the very least, put your workouts on your calander and if you can, set an alert on your phone to pop up so you don’t forget. This is what I do and it works like a charm!
Diets To Lose Belly Fat
10. The “Gluten-Free” Approach To Take The Fat Off Your Belly
Gluten is a protein found in grains processed from wheat. So you might be thinking “Oh perfect.. a protein.. that’s good right?” WRONG! Gluten can cause a bunch of problems inside your body if you are have a gluten sensitivity (which some experts say most people do without even realizing it).
Some of these issues can be things like being bloated, abdominal discomfort or pain and diarrhea. Not things you want to be having on a regular basis.
If you’re trying to get rid of belly fat you should be limiting most of the foods that contain gluten anyways. Things like rices, breads and pastas. Then get the majority of your carbohydrates from whole food sources like fruits, vegetables and legumes.
So go gluten-free and reap the fat loss (and health) benefits!
11. Fasting For Fat Loss
I give it about 3-4 years before fasting for fat loss is a “mainstream” strategy and used by top fitness professionals and weight loss experts. I give it another couple years before it’s used widely by the general population, and then a couple years after that we’ll finally have some solid research on what fasting actually does to us physiologically.
I could write an entire article on this, but the short form is that you eat normally…. then you stop for a period of time, anwhere from 16-36 hours, then continue eating normally after that.
There’s many different opinions on which technique or time frame is best, but the key to this is the part about “eating normally after”. That’s crucial.
12. Stay Hydrated Throughout The Day
Most people are pretty much dehydrated for the better part of the days. This is very bad considering water is the most vital substance we need to survive, not just lose belly fat, but to actually survive!
You should be getting at LEAST 2L of water every single day, if not more.
As soon as you wake up in the morning, drink a big glass of water. Then do the same right before you go to bed. You’ll be amazed how much better you feel when you wake up just from having that glass of water before bed (just be sure to go to the bathroom before bed also ).
Dedicated to you success,
Cameron Makarchuk, B.Sc., CPT
P.S. Have you seen this yet…
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