One of the most common questions I get on a daily basis is, how to get rid of fat from belly, or how to lose belly fat and get six pack abs.
How to get rid of fat from belly
This was my question as well about 4 years ago. You, see I had a big belly that hung over my pants and I wanted it gone in the worst way. I did not like how I looked at all.
I did 12 months of trial and error to figure out how to get rid of my belly and get six pack abs.
Here’s the #1 secret that I discovered when it comes to get rid of fat from belly
You don’t lose belly fat by doing sit-ups, crunches, or by using one of the ab gadgets sold on late night infomercials
You do get six pack abs (guys) by lowering your overall body fat into the 8-10% range and women by lowering your overall body fat % down to the 16-20% range to have a bikini tummy.
To lower your body fat percentage you have to start by measuring your starting body fat %
Next and probably most important is understanding how to eat in order to lower your overall body fat percentage. I will not go into all the foods here, but rather give you the outline.
The best way I found to lower my overall body fat percentage was to eat a maximum of 15g of sugar per day from all foods. The power behind this technique is that keeping your sugar to 15g a day keeps your insulin from spiking and insulin is considered the fat storage hormone. When your body takes in sugar or simple carbs insulin gets produced and fat gets stored.
So, if you want to keep your body from storing fat, then try to keep your daily sugar intake to 15g from all foods. Read the nutrition labels on everything. Avoid white carbs like rice, pasta, breads, chips, corn, etc. These types over carbs convert to sugar in the blood stream and trigger the body to produce insulin, then store fat.
Each meal I eat contains these items:
A lean protein like chicken breast, tuna, steak, eggs
A dark green vegetable like broccoli, mixed green salad, etc
A carbohydrate like sprouted grain bread/pasta, sweet potato, old fashioned oatmeal,etc (the good carbs that don’t quickly convert into blood sugar)
That’s it, if the food is not on the list above or fit into one of those categories then you should probably not be eating it! This is a simple, yet powerful way to looking at eating for getting rid of belly fat. DON’T IGNORE THIS JUST BECAUSE IT IS SIMPLE!
If you want to get the ripped look and have muscle then I suggest adding in some HITT training(high intensity interval training).
This is the best way I found to really build muscle and burn fat fast.
You don’t need fancy gear for this either. If you can do a push up and a body weight squat then you have all that you need to get ripped.
You would be surprised at how hard of a work out you can get by doing say 20 push ups, then go right into 20 body weight squats, rest for 30 seconds or so then go right back into 20 push ups, then 30 body weight squats. Continue this routine for 20-30 minutes for 3 days per week and you can see amazing results.
Here’s a sample workout schedule:
Monday: HIIT training
Tuesday: 20 minute sprint intervals where you run at 90% of your max for one minute, medium pace for 2 minutes, then slower pace for 4, then go right back into the 90% of your max for one minute, then medium pace for 2 minutes, then slow for 4 minutes. Continue this pattern for 20 minutes.
Wednesday: HITT Training
Thursday:20 minute sprint intervals
Friday: HIIT Training
Saturday: 20 minute sprint intervals
Sunday: Day off and rest. Having time to rest is very important
You can get more complex than this program, but the nutrition and exercise program outlined above can help you get in the best shape of your life.
If you want to get rid of fat from belly and get a flat stomach then I would consider the info above.
Once you get to your desired body fat percentage you can dial back on your workouts. Some people can get away with only working out 3 days per week others have to maintain a bit more exercise per week. It all comes down to testing and tracking to see what works best for you individually.
OH! and lets not forget this. 95% percent of people don’t reach their fitness goals because they don’t take action. Point is, take action 1 day at a time and you’ll get closer to your end goal.
Please leave your questions below and I’ll answer them the best I can.
