Simple Ways to Lose Belly Fat – Part 1
Ways to Lose Belly Fat
With the exception of biceps, there are very few muscles that gets the same attention as the abdominal muscles or abs. The abs appeals to both women and men and it’s usually the first muscle group, many athletes and gym goers wants developed. In this post, we will cover some of the most common ways to lose belly fat.
The group of abdominal muscles is actually made up of more than one type. Two of which are the external obliques (frontal muscle) which covers the rectus abdominus, which forms the large muscle that we normally call the six pack.
This muscle group plays a very important role as it helps keep our organs protected and our posture correctly aligned. There are many other important functions which we will not touch here but keep reading to find out how to lose the fat from this body area.
1.0 – Know Your Obstacles
Before we get too far into our post, let’s take some time to discuss some of the obstacles that we may face on our belly fat loss journey. Be vigilant and open minded – do not expect a smooth progress without any obstacles or problems.
1.1 Your Age will Affect How Fast you will Lose Fat.
Sadly, the older we get the harder it will be to develop our abs muscles and thereby lose our belly fat. Note I said harder, I didn’t say impossible. You can still lose your stomach fat but it’s not going to be a quick result as compared to someone in their early twenties or younger.
Age can certainly play a part in not only how fast it will take to reduce your belly fat but also in deciding which exercises you are able to perform safely. Do not push yourself to perform a complex exercise if your body is just not up to it. Staying injury free is very important as injury will hold you back in your training.
The reason for this, apart from the obvious things like your strength, health and physical condition is that your internal metabolic rate is known to slow down as you age.
1.2 Manage Your Expectations.
This should not come as a surprise to you. If you follow our recommendations but then skimp on a few important details like nutrition or rest and recovery, then do not expect your progress to be a miracle.
It will be a miracle only if you do everything right or in some cases, do more right things than wrong things. We are not here to criticize and tell you off if you do not stick to our recommendations, certainly not. All we are asking is – be realistic, the more you put into your training, the more you will get out of it. That is all.
1.3 Select Your Exercises Properly.
Below, we are going to give you many ways to lose belly fat. What is important is that you pick just one of two ways and stick to those two. If you do too many things, chances are that you might not get the progress you deserve or that you desire.
2.0 – First, Check Your Health.
Do not start any intensive physical activities, detoxification, cleansing, dieting, fasting or anything we recommend in this post until your doctor have given you the approval. Before you start anything, please go and visit your doctor for a thorough checkup.
3.0 – Four Ways To Lose Belly Fat
So here we are, do any of these 5 things and you will be rewarded with a trimmed and toned midsection. You may not be getting the six pack abs that we normally talk about but don’t despair, this is just the start. If you lose some belly fat from your stomach, then that’s a win for you.
Keep going and soon enough you will get that washboard 6 pack abs that most people would want to have.
3.1 Start Weight Training.
First, adopt the 3 alternate day full body workout using mainly free weights and compound exercises. Do not go overboard, we are not training to build muscles unless you want that too. What we are doing is to get you into an acceptable level of fitness.
3.2 Get Off the Sofa and Train Your Abs.
Many trainers and wanna be experts will be telling you not to do any exercises specifically for the abs including crunches. They will tell you to do more cardio instead and while I do agree, that cardio can be effective in certain situations, when you are starting out, stick to the core training routines. We will still do some cardio but they will not be the main exercises we are doing.
Whether you decide to do weight training as part of this program, include the following abs exercises to build your muscles which will in turn, burn off the fat from your midsection area. It is important that while you start slowly (after a thorough warm up), it is critical that you build up the intensity every week or 2 weeks.
- Crunches on Exercise Ball.
- Reverse Crunches.
- Leg Raises.
- Scissors or Bicycle Kicks.
- Side Planks.
- Waist twisting using a pole.
3.3 Start Doing Cardio Exercises on Your Rest Days.
Do not overdo this part – the most important thing is to rest. A light run or a swim should be sufficient in most cases.
3.4 Reduce Your Calories Right Now.
This is another important part of the process.
- Eat more lean meat
- Eat none or very little carbohydrates.
- Replace your usual carbs with green vegetables.
- Eliminate or reduce all sugary foods.
- Eat less sugary fruits.
- Eat less or no junk food including KFC or MacDonalds.
- Drink more water to keep yourself hydrated.
- Before eating your meal, drink one glass of water.
I hope this post is useful to give you some effective ways to lose belly fat. Feel free to incorporate some if not all of our recommendations, into your own training routine. While these routines have worked for us and our friends, that is a good indication that it will work for you too. But even if it doesn’t work as well as we expect, there is something very rewarding and satisfying about trying out some new ideas and new ways of training. To conclude, we wish you all the best with your fitness and weight loss goals.