Are you struggling to lose belly fat? Have you tried practically every method (from the magic fat loss pill to bogus ab gadgets like ab belt and ab roller) that claims to help you lose belly fat and yet, it just never seems to budge?
What if I told you that you’ve been scammed? Yes, unscrupulous marketers use gimmicks to make you believe that you can lose belly fat quickly and easily with little effort.
Let’s cut through the marketing scams and gimmicks, and get to the truths and proven techniques to lose belly fat forever…
1. Firstly, you must know how to structure your workouts. Stop wasting time doing all types of abdominal exercises including crunches, sit ups and torso twists if you are hoping to spot reduce your belly and love handles.
Spot reduction does not work at all! You may or may not have known this fact, but many people remain elusive of it. You don’t lose belly fat by doing abdominal specific exercises. Although most people already (or should) understand this, they are still spending too much time on targeting their stomach with high reps of ab exercises.
Having said that, a certain amount of abdominal exercises are good for strengthening the core and maintaining a healthy back. The fact remains that ab specific exercises should only form a small portion of your workout routines. Instead, you should focus on multi-joint exercises that work the largest muscle groups of the body such as chest, back and legs for majority of your time.
Now, this is one of the true SECRETS for getting rid of belly fat for good. When you perform multi-joint exercises that target large muscle groups, your metabolic rate is raised during and post workout (for 24-28 hours). This also stimulates an increase in fat burning hormones in your body. Such metabolic and hormonal response cannot be achieved by doing ab exercises only.
If you are serious about losing belly fat, do squats, lunges, step ups, chest presses and bent-over rows. As long as you are focusing on multi-joint exercises at high intensity, it doesn’t matter if you use barbells, dumbbells or bodyweight exercises. There should be no 5-minute rest periods between sets while you set out to socialise with others at the gym. It is necessary to stay focused and exercise at a high intensity in order to lose belly fat. Remember, consistent effort, time and discipline will get you in top condition. Anyone who tells you that you can lose belly fat by using an ab belt while watching TV is certainly lying to you.
2. Secondly, cleaning up your diet is important to getting rid of belly fat. Do you know that going on “diets” actually serves to work against your body in your effort to lose stomach fat? Fad diets such as low fat, low carb, high protein or cabbage soup diet restricts the consumption of certain macronutrient (carbs, protein and fat). Your body needs all macronutrients, minerals and vitamins to thrive and function efficiently. Cutting out an entire food group leads to loss of lean muscle and lower metabolic rate. When you eat normally again, you end up gaining weight in the long term.
Fat diets screw up processes related to your body such as hormonal balance, muscle glycogen, insulin and blood sugar which ultimately shut down your fat loss and muscle gain.
The lesson to take home is not to fall for fad diet gimmicks. We need to eat a natural, wholesome and balanced diet that include a variety of carbs, proteins, fats, minerals, vitamins and antioxidants. This ensures your body operates efficiently and stay in fat burning mode.