One of the biggest questions I get is, "How can I lose my belly fat I've tried a few things but nothing has worked?." When I ask what you mean, I tried 100 sit-ups daily, excess cardio, fat burners, cutting calories drastically ,etc.
If you can not lose your belly fat, you are using the wrong approach. You do not need endless sit-ups, supplements, themselves hungry or worse surgery. Here are the 10 best ways to lose your belly fat - fast and naturally.
1 Stop doing crunches.
Crunches will strengthen your abdominal muscles, but do not burn belly fat that covers your abs. Spot reduction is a myth.
You're wasting your time and effort to do 200 sit-ups a day.
Crunches can also cause pain in the lower back, shoulders and head drooping forward. The reverse crunch does not cause these problems, but again, spot reduction is a myth. In order to lose your belly fat, you need more. Read more.
2 Get stronger.
Strength training builds muscle and prevents muscle breakdown and helps fat loss. The squat and deadlift better for strength training.
Your lower back, you can stand on the back. Your abs from the front. The muscles will work hard during heavy squats and deadlifts prevent you. Beneath the weight
Squats and deadlifts you can stress your body with heavy weights, all muscles from head to toe. This support strengthens muscle fast and quickly, including the abdominal muscles.
Spot reduction does not yet exist, squats and deadlifts do not directly burn belly fat. However, they will strengthen your abdominal muscles and reduce your waist. If you have never done the two years, check StrongLifts 5x5. Only takes 3x45mins/week.
3Eat a healthy diet.
As the saying goes "abs are in the kitchen." You can train hard and build muscular abs, but if you eat junk food all day, you will not lose your belly fat. Stop eating processed foods. Whole, unprocessed foods iss.
Proteins. Meat, poultry, fish, whey, eggs, cottage cheese, ...
Vegetables. Spinach, broccoli, lettuce, kale, cabbage, ...
Fruit. Banana, orange, apple, pineapple, colleagues, ...
Fats. Olive oil, fish oil, real butter, walnuts, flax seeds, ...
Carbohydrates. Brown rice, oats, whole-grain pasta, quinoa, ...
No need to be perfect. Eating junk food actually helps your fat burning hormones strong. Do not worry too much. Eat junk food 10% of max. It is 4 junk / week if you eat 6 meals / day.
4 Limit alcohol consumption.
To lose your belly fat, what you drink is just as important as what you eat. Alcohol occasionally is OK. But to lose belly fat if you drink beer and spirits sweet forget every day.
Beer drinkers always have some form of peer: belly fat and man boobs - especially as they age. Alcohol also stresses that overwork the liver to remove toxins. This can get in the way of building muscles.
Drinking alcohol 10% of the time. Example, Friday and Saturday night. Drinking normally, not drunk. The rest of the time: water, water with lemon juice, green tea, etc. Either that, or forget you lose your belly fat.
5 Eat less carbs.
You need carbs for energy. The problem is that most people eat a lot more carbs than they need. Your body stores carbohydrates rather than fat. And this is often how to get you belly fat.
Unless you're a skinny guy, who are needed to gain weight, reduce your intake of carbohydrates. Keep eating fruits and vegetables at every meal. But reducing potatoes, pasta, rice, bread, ... Eat these only after training.
6 Eat more.
Eating tons of healthy food is not fat. Especially not when you train 2-3x/week. Starving is the number one nutritional mistake. A healthy diet is important for three reasons:
Energy. The food is energy. Your body uses food for weight lifting, working, digestion, etc. Lack of food, lack of energy in all areas of life.
Fat Loss. Eating the right foods helps fat loss: protein has a thermal effect and rich, healthy fats promote fat loss, ...
Maintain muscle mass. If you starve yourself, your body will burn muscle for energy - not fat. They are lean and fat.
Hunger means that you do not eat enough. Do not have calories. Only breakfast and eat every 3 hours from there, even after training. Eat healthy 90% of the time to lose your belly fat fast food.
7 Eat more protein.
The proteins were higher thermic effect than other foods: Your body burns more protein energy conversion that this process carbohydrates and lipids. Therefore, high protein diet is working hard to burn your belly fat.
How much protein you need each day? Do what I do: Eat protein at every meal together without worrying about the numbers. Check to keep the 10 cheapest sources of protein to be budget-friendly.
8 Eat more fat.
Fat is not fat. Poor diet and lack of exercise. Eating fat makes you fat loss help. Your body will not store fat so easily, if you give a constant supply of healthy fats.
Fish oil is losing the best source of fat to your belly fat. Fish Oil naturally increases testosterone levels and increases fat loss. Omega-3-6g per day is a good start. Check Carlson Fish Oil: Omega-3 1600mg per tablespoon.
Stay away from fat trans fats in products such as margarine. Trans fats fats are bad for your health. Eating unprocessed whole 90% of the time, as recommended in point 3 and you can easily avoid trans fats fatty foods.
9 Lower your body fat.
As a man, your belly is the last place where you get rid of fat. If you have man boobs and a double chin, you need to reduce your body fat to lose your belly fat. Here is how:
Get stronger. Strength training builds and maintains muscles, increases fat loss, can stick to the diet, ... Check StrongLifts 5x5 if you do not know where to start: it only takes 3x45mins/week.
Eat a healthy diet. Apply the 8 nutrition rules. Breakfast. Eat every 3 hours. Proteins, fruits and vegetables at every meal. Carbohydrates after training only. 2 cups water with each meal. Whole foods 90% of the time.
In cardio. 15 minutes after the workout, building 3x45mins/week. If you have less than 15% body fat, stronger and healthier to eat. This will reduce your body fat and make you lose your belly fat.
Consult the Guide to the breakdown of fat for more information on how you can reduce your body fat.
10th Stay motivated.
Overlooking the abdomen or in the mirror gives you false information. What you see is influenced by food intake, water retention, light and your own perception. Self-image problems, the difficult last.
Measure body fat.
Every 2 weeks with a fat caliper. It does not have to be exact. What matters is that the trend is down.
Measure your waist.
As every 2 weeks. If you get stronger and eat healthy, your waistline will decrease quickly. Start your pants to feel loose.
Take pictures.
Take pictures of yourself every 2 weeks: front, back and side. The secondary images show most of the changes.
Success breeds success.
Monitoring the progress closely, if you know where to stay and motivated to continue working, to know to lose your belly fat. Do not just read this message and return to what you were doing. Take action. Lose your belly fat.
Posts
Registration of your site
