It is probably the main reason why you’re reading this: You want to get rid of your belly fat. If you’re anything like me, you feel like your entire body looks pretty good–except for that nice ab-hiding layer of fat surrounding your midsection.
I HATE IT!
First, here’s the bad news. There’s no such thing as “spot reduction” when it comes to weight loss. As you start to bur fat and lose weight, it’s going to happen all over your entire body, not just at your midsection. And to add even more depressing fuel to the fire, your belly fat will most likely be the LAST to go!
I HATE IT EVEN MORE!
Now here’s some good news. Most likely, you won’t have to go to the gym and jump on those painful ab machines, do a massive number of sit ups and crunches, or suspend yourself by your ankles to do anti-gravity crunches. You probably won’t have to spend hours developing your abs because, well, your abs are already there buried under that pesky layer of fat!
So, now what? Doing a million crunches won’t directly burn the belly fat and no exercise will spot reduce. You can do what it truly takes to burn belly fat, which is burning more calories than you consume.
There are a few ways you can start to melt off that subcutaneous layer of adipose tissue.
CARDIO: Run, run, run even though it’s no fun, fun, fun! Doing cardio is a good way to burn extra calories, whether it’s running or working the elliptical or dancing the cha cha.
HIIT: My favorite! Quick short bursts of cardio-inducing energy, followed by a short recovery period will burn more fat in the long run. Actually it will burn 9 times more subcutaneous fat than steady paced cardio!
However you prefer to get your cardio in, the key to being successful is two-fold:
1. BE CONSISTENT! If you do your cardio only once or twice a week, you will most likely not but the fat fast. Or slow. Work out four to five to six days in a row. Take a rest. Repeat the following week. And so on. Get in the habit of working out consistently, the results will come faster, and it will motivate you to stick with the program.
2. EAT LESS! This is THE most important factor when it comes to burning off the fat. If you’re working out consistently but eating enough to feed your entire neighborhood, you will not only NOT lose weight, but you will most likely GAIN weight. This is the #1 rule with the Half Meal Habit. By the way, if you’re eating less and burning more calories than you’re taking in without working out, believe it or not, you will STILL see results! That is how important it is to eat less.
Although there are differences with the male and female physiology, when it comes to burning belly fat, the solution is still the same, but there’s one more tip that will help speed the process. Okay, there’s two.
Drink More Water!
Eat less, crank up your heart rate, and last but not least, drink lots of water. I always try to think that as I drink water, I’m flooding my belly fat and washing it out of my body. Yeah, yeah, I know that’s completely false, but if motivates me to drink more.
The second tip is WEIGHTS!!! This goes for MEN and WOMEN. Add weight resistance to your workouts so you can start to layer on the lean muscle. Why? Because lean muscle will burn calories more than that gross fat layer. And as you now know, when you burn calories, you start burning fat! And that’s what you want.
Finally, don’t get frustrated if you don’t see results right away. This takes time!!! If you’re adding muscle under your fat, you may even feel like you’re getting fatter, but you’re not. The bigger muscles will push out the layer of fat, causing it to be more prominent. For now. That will all change as long as you follow the above guidelines and STICK TO IT!