Simple Ways to Lose the Belly Fat – Part 2
Simple Ways to Lose the Belly Fat – Part 2
Continuing from our previous post, belly fat is one of the hardest body part to remove fat from. It is also the easiest body part to store excess energy like the kind your body normally obtains from foods rich in carbohydrate, fat and sugar. It is also hard because it’s the least active of all the body parts – it doesn’t get exercised when you move around for example.
As you can see from our articles, one of the best ways we recommend to remove body fat is to incorporate some strength training or weight training routines into your workout schedule.
However, it is not the only way to lose the belly fat – you will be surprised to learn of many other ways to get this done.
Okay, enough talking – let’s get down to business…. ;-).
In our previous post, we have talked about reducing your calories, eating more lean protein and lastly – taking up weight training to build all your muscles. In this post, we will discuss those topics further as well as exploring other ways to reduce your belly fat.
1) Do Intermittent Fasting
You may have heard of this method of losing weight as it is very popular and highly effective. It is also backed by science and apart from weight loss, you will get many health benefits as well.
It involves following a period of fasting and a period of eating normally (called “feasting”). There are 3 types of intermittent fasting as described here below.
- Eat-Stop-Eat: This one involves fasting for 24 hrs, once or twice a week. One way to achieve this it to refrain from eating dinner one day, until dinner the next day.
- The 16/8 Method: Also referred to as the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours. Example, from 1 pm to 9 pm you eat normally. But then you “fast” for 16 hours in between.
- The 5:2 Diet: On two non consecutive days of the week, eat only 500-600 calories. On the other 5 days, you would eat normally.
If it gets too hard to do intermittent fasting, just try a normal fasting routine. Eat just veges and fruits for 2 or 3 days a week. Then eat normally for 1 – 2 weeks before doing the same fasting again. Just bear in mind that a normal prolonged fasting will not give you the same results as intermittent fasting & it can get pretty dangerous if you are water-fasting for long periods.
Another alternative is to do water fasting for 2 or 3 days but be mindful that water fasting can be very stressful for your body.
For more information on intermittent fasting, have a look on the internet.
2) To Lose the Belly Fat, Build Your Abs
There is no two way about it – start building your ab muscles and its surrounding areas and you will start to see your midsection losing fat and sometimes, faster than you think.
It doesn’t need to be a perfect workout or a long one, in fact just 10 to 15mins each abs training session will be enough to start your conditioning. Starting slowly is very important esp for those of you who have not been actively training for the past many years.
And as you stick to your program, after 2 or 3 weeks, your abs training will become easier and easier. A few things will happen, first, as your body starts to produce more brain chemicals called endorphins, you will start feeling more happier, more relaxed, less stressed and certainly have a lot more energy than before.
But, there is a danger of injuring yourself, especially if you have not been exercising or doing any intensive activity for a while or for a very long time. Do not injure yourself. If you don’t feel right, stop exercising and go see your doctor.
3) Build All Your Muscles
You heard it right and I am not talking about your abdominal muscles only. I am talking about the rest of your body and there is a very good reason why you need to do this. There are many ways to build muscles without going to the gym unless you prefer to do it that way. Joining a gym and working with a personal trainer is also the best way to develop your fitness and muscles faster.
Apart from weight training machines, free weights, you can also use your body weight, isometric exercises, high interval intensity training, home gym or small dumbells. There are lots of information online on how to build muscles. But why build our muscles when we are only interesed in reducing our belly fat? Fair question and the answer to that is this, when your body is breaking down and rebuilding muscle mass, your internal metabolic rate will be extremely high which will then allow your body to burn fat, even when you are at rest or are sleeping.
Think of this muscle building training as just another spoke in the wheel, albeit a very important one. You can still lose weight without weight training but your progress will not be as fast as you expect.
4) Include Light Cardio Exercises
A lot have been written about the merits of incorporating some cardio or aerobics training into your weight loss program and most of that advice is sound. However, if you like aerobics then by all means, include some aerobic exercises in your routine but be very careful that you are not wasting your valuable energy and time.
If you really like aerobics, we recommend doing very light aerobics and cardio work on your off days. We prefer light skipping, jogging or swimming to name a few. Do not do intensive cardio, at least not at the start. When you are only just starting out, it is best to focus all your efforts and energy in your strength and muscle building routines.
5) Adopt a High Protein Low Carb Diet (Keto)
Another way to reduce your overall body fat, which will in turn reduce your belly fat, is to adopt a diet of low carb high protein. Dieting or fasting is dangerous so you are advised to first seek advice from your doctor.
To round off this post about “simple ways to lose the belly fat”, a lot of the obstacles facing people who wants to lose weight including belly fat, is in starting. But once they start, it is quite easy really, to keep on going. There is no good time or right time to start. As some would say, the best time to start was 10 years ago, the second best time is right now. You owe it to yourself to lose that excess weight whether it’s around your midsection, waist, hip, thighs or any other body part.
You don’t have to do all of the things we covered above but the more you do, the better your progress will happen and it will happen faster than you think.
In due course we will dig deeper into the things we are discussing here. More information is always better and you can also do that by doing your own research. When you have complete mastery of the subject in question, you will be in a better position to plan, adjust and monitor your training programme as you go.
Doing your training by yourself is not very difficult but if you are not keen to do that, feel free to have a look at some of the paid programs we have here on our website.
Enjoy your training and please feel free to let us know how you go.