Burning Stubborn Belly Fat
What's going on guys, it's BeastWithAesthetics!
Since burning belly fat seems to be the most common and challenging topic, I decided to crate a step-by-step guide. I've also done a written version of this guide below :)
What makes belly fat stubborn?
We all have areas where we accumulate fat. For some people, that may be the thighs, and for others that may be the stomach. It is common for men to accumulate fat around their stomach area and for women around their thighs and butt. It becomes a long and frustrating journey since the body likes to accumulate a lot of fat in one area and loves to hold on to it at any cost!
Is it genetics?
Genetics play a role as to WHERE the fat goes in your body. For example, when I gain weight - it goes straight to my legs and lower back. For others, it could be their arms or chest. Other than that, genetics will NOT stop you from burning the fat.
Step # 1: Cardio
Cardio is a great way to burn off some fat! Think of cardio as a tool, don't think of it as a workout regiment.
What kind of cardio?
High-Intensity Interval Training (HIIT) cardio is proven to be one of the most effective ways of burning fat.
There are two phases of HIIT; steady and explosive.
The steady phase is where you put in a little bit of effort without excessive force. Think of this phase as a warmup. An example would be jogging lightly or fast walking
The explosive phase is where you put as much effort as you can. Think of a situation where a grizzly bear is chasing you and you are running for your life (not a good idea to run from a bear by the way).
How often should you do cardio?
Start off by doing cardio 3-4 times a week. As you burn fat and begin to stall, being to increase the frequency.y
Step #2: Weight Training
If you are aiming for an athletic and toned look, the weights are going to be your friend!
Compound exercises should be your primary focus.
What are compound exercises?
Compound exercises are exercises that target multiple muscles at the same time. A few examples would be: squats, deadlifts, military press, pull ups, push ups, etc.
Due to the fact that these exercises require you to use a lot of muscles and mental energy, they burn the most amount of fat.
Isolation exercises should also be incorporated in your workout routine.
What are isolation exercises?
These exercises should be used to shape the physique. They are used to bring out certain areas to enhance the look of your body. Examples would be: biceps curls, triceps extensions, delt flys, etc.
Remember that cardio is great and all, but if you really want to avoid that scrawny -look and would like to add some tone and size, you gotta build some muscle.
Step #3: Diet
Abs are made in the kitchen! If you are skipping this step, you're going to be disappointed with your progress.
It's important that you make changes to your diet so that you place your body on a caloric deficit.
What is a caloric deficit?
Being on a deficit simply means that you are having less calories than what your body uses. So for example, I'm 160lbs and I exercise 5-6x/week. In order for me to maintain my weight, I would need roughly 2600-2800 calories. This means that I have to have less than 2600 calories to lose weight.
How many calories should you have?
A great way of figuring out the magic number is to do a little experiment. Start by counting how many calories you have, or if you really don't prefer to go through the trouble - try estimating it at least. Subtract that number by 500 and start there!
What kind of food should you eat?
Moderate your intake of processed and junk food as well as sugar. Try to focus on getting most of your calories from healthy whole foods. The keyword here is natural foods.
How many meals should I have a day?
It really doesn't matter - you don't need 5-6 meals a day like some "experts" say. As long as you're on a caloric deficit and getting your vitamins and minerals, you're going to lose weight!
Step# 4: Move!
Move, move, move :)
Instead of taking an uber, walk! Instead of not going, GO! The more you move, the more fat you're going to burn. I highly suggest doing things like yoga, dancing, hiking, any sort of outdoor activity.
Think of it this way - your body is fighting you by holding on to that fat. You're fighting it back by forcing it to use that fat so it can fuel itself. By moving, exercising, and eating healthy foods with lower calories - you're going to win the battle ;)
I hope this guide has been helpful. It's been a pleasure writing this - until next time..
-BeastWithAesthetics
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