HOW TO GET RID OF STOMACH FAT FAST
For anyone looking to burn fat, gain lean muscle and get into impressive shape, nothing is more annoying than looking down to see excess rolls of flab hanging from your midsection.
It can be a stubborn area to lean down, and it’s especially difficult for men as we are genetically programmed to store a greater percentage of body fat on our stomachs.
It’s no surprise that one of the most common questions I receive is on the issue of “how to get rid of stomach fat fast”.
So, what is the answer?
How To Get Rid Of Stomach Fat
Here’s the simple reality…
There are no top secret techniques, special exercises or specific dietary protocols that are going to specifically target the fat around your midsection.
In fact, it’s physically impossible to dictate the precise areas on your body where fat is burned from.
Fat loss only occurs on a total-body scale.
As you maintain a calorie deficit over time (meaning you are consistently burning more calories than you consume), you’ll lose fat from your entire body as a whole, your stomach included.
But don’t think that as you perform your rope crunches and leg raises that you’re somehow “firming up” your stomach and melting away that layer of abdominal fat.
All you’re really doing is working the abdominal muscles; you’re NOT actually stimulating fat loss from that area.
Yes, if your goal is to achieve a set of defined six pack abs then a certain level of abdominal development through resistance training is necessary. It will create the appearance of greater ab separation and get them “popping” more noticeably.
However, all the ab training in the world won’t make a damn bit of difference if your body fat levels are too high for them to be visible in the first place.
So, if you’re one of the many who have asked me the question of “how to get rid of stomach fat”, the answer is to simply focus on reducing your overall body fat percentage through a proper combination of weight training, cardio and nutrition/supplementation.
A program for losing stomach fat and/or for achieving six pack abs is essentially nothing more than a fat loss program at heart.
Focus on losing 1-2 pounds of fat per week (it may not sound like a lot but it adds up fast), work hard, stay consistent and that annoying stomach fat will gradually melt away.
I couldn’t cover all of the details behind a proper fat loss program in one article, but these are the basic principles your plan should be based around…
Firstly, you need to make sure you’re creating a calorie deficit by consuming fewer calories than you burn. This is accomplished by finding your calorie maintenance level (I recommend using the Harris Benedict Formula) and then reducing it by 15-20%.
In terms of protein/fat/carbohydrate consumption, I recommend the following rough daily breakdown:
Protein – 1g per pound of body weight
Fats – 25% of total calories
Carbohydrates – Whatever is left over after protein/fat is calculated
The bulk of your diet should be derived from lean, high quality proteins, minimally refined carbohydrates and poly/monounsaturated fats.
To maintain lean body mass and stimulate calorie burning, a 3-4 day per week weight training schedule that hits each muscle group directly 1-2 times per week will be ideal.
Base your plan around basic compound exercises performed with a high level of intensity using low to moderate reps in the range of 5-12.
To maximize fat loss, implement a few HIIT Cardio (high intensity interval training) sessions per week as well. 1-2 sessions of high intensity interval training along with 1-2 sessions of long duration/low intensity cardio will work well as a starting point.
There are 3 core fat burning supplements I would recommend…
First, get yourself a good whey protein powder to provide your body with a high quality protein source and to streamline your diet. Whey also has direct fat burning effects and helps to control appetite as well.
Second, add in a triglyceride form fish oil supplement rich in EPA and DHA. Fish oil reduces the activity of certain fat storing enzymes in the body and increases thermogenesis (calories burned as heat).
Finally, top it off with a high potency multivitamin to ensure that your micronutrient needs are being fully met in order to optimize fat loss, recovery and overall health.
If you need more help structuring your fat burning program, just visit me over on the Facebook Page and I’ll be happy to personally help you out.
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