Belly fat is probably the one target area where both men and women want to hit.
Belly fat is also one of the hardest area’s to hide as it will be exposed in most situations. The major problem with losing belly fat is that people try it by doing loads and loads of sit-ups. Focusing on stomach only exercises is not the best way of getting rid of belly fat and will only lead to high levels of frustrations.
When you think about it logically, have you ever seen a man with big flabby legs, big arms, man boob’s and then a six-pack stuck in the middle?
No, neither have I?
So if you are starting off and losing belly fat is your number 1 goal, here are 3 tips to get you started.
+ Eat Clean and Be Lean
A very true statement regarding your fitness goals is “You can not out train a bad diet”.
If you really want to get rid of the belly fat then you need a clean diet with no processed rubbish.
At all costs you want to be avoiding fizzy drinks, fried foods, crisps and any high sugar or high fructose corn syrup products.
High fructose corn syrup is used to keep food from going out of date and is used in a lot of foods. Read the ingredients list at the back and if this is included then avoid that food like the plague.
Try to replace these foods with clean natural foods with very few ingredients. These natural foods include raw nuts, fruit, veg, beans, eggs and meats.
Raw nuts or fruit are great to snack on and it will make a massive difference snacking on these instead of bars, crisps etc.
When getting eggs/ meats try to go for free range organic when possible. These will be much better than the usual farmed alternative and not have the same chemicals added.
Lastly, if you can replace all your liquids such as Coke, 7up etc with water it will make a huge difference.
+ Resistance Training for the entire body
Resistance training does not have to mean weight training. Doing bodyweight exercises such as press-ups, squats, lunges etc is also resistance work.
Obviously you want to be putting these exercises together in a proper workout routine to maximize your fat loss results.
So instead of just focusing on stomach exercises you will work the entire body. This will include upper/ lower body as well as front/ back.
Resistance training will help to get you toned and also add some strength.
You want to try and avoid the cardio junkie physique of being stick thin and having no strength. This is very dangerous, not healthy and will cause major problems in your older age.
This is the final piece of the puzzle to shedding the pounds. Rather than doing 1- 2 hours of cardio to try and lose your belly fat, try 20- 30 minutes of intervals.
The length and intensity of the interval can vary depending on your training level. For example, on a scale of 1/10 with 1 being easy and 10 being sprinting for your life, a beginner might go at an intensity of 7/ 10 when sprinting while going at 3/ 10 when resting. At the other end of the scale an advanced trainer will go at 9/ 10 for the sprint and 4/ 10 for the rest.
There are loads of variations you can use when doing intervals. You can use bodyweight exercises, treadmills, bikes, kettlebell’s, dumbbells etc. Just get creative with your intervals.
The timing of the sprint and rest can also be varied greatly. Anywhere from 8 seconds work period with 12 seconds rest or a 1 minute work period with 1 minute rest.
Some interval training program’s even go as much as 2 minutes work followed by 2 minutes rest. These times should really be choosen based on your fitness level and what you are capable of.
So there are 3 simple methods to get you started in your goal of losing belly fat. Be sure to do these for a minimum of 6- 8 weeks and give me an e-mail if you have any questions.