Plainly speaking, fat is stored energy. In order to get rid of your stubborn belly fat, you have to work it off. There are many ways to work it off which includes eating correctly, cardiovascular exercises (walking, running, etc), resistance training (lifting weights), drinking more water and the list goes on. Continue reading to find out how to burn your stubborn belly fat!
How To Lose Stubborn Belly Fat?
You should start by eating more healthy and by combining both weight lifting and cardio. Eating healthy means when you’re eating carbs, eat whole grains and not processed foods. When eating fats, try to keep your poly and mono high and your saturated low.
A study conducted by Wayne Westcott, Ph.D. included 72 over weight individuals who participated in an eight week exercise program. One group performed 30 minutes of cardio on a stationary bike whereas the other group performed 15 minutes of cardio on a stationary bike and 15 minutes lifting weights. The conclusion was that the group who only performed cardio lost 3.5 lbs with 3 lbs being fat and .5 lbs being muscle. On the other hand, the group who performed both cardio and weight lifting lost 8 lbs with an actually fat loss of 10 lbs and muscle gain of 2 lbs(this information was taken directly from erx.net/fatloss/wt%26end.html).
The best way to exercise is to combine both resistance training and cardio training to stimulate muscle growth, increase metabolism and hopefully burn your stubborn belly fat!
There are different types of cardio but we like to combine 5-10 minutes of interval workouts followed by 20-40 minutes of steady state slow cardio. Don’t forget to add in your heavy squats and deadlifts days!
Stubborn Belly Fat and Insulin
Insulin happens after you eat and is generally a bad hormone when it comes to fat loss. Without getting into the scientific talk, insulin is bad if you’re trying to lose stubborn belly fat.
So if your insulin levels increase after eating anything, are you not suppose to eat at all? No, but you can try to workout after 3 hours of your last meal so that your insulin levels are as close to normal as possible. If you’ve done this and your stubborn belly fat still isn’t disappearing, you can try fasted cardio.
Stubborn Belly Fat and Fasted cardio
Fasted cardio means exercising after a period of not eating. Most people will train right in the morning without eating breakfast. When your body is in a fasted state, catecholamines are released, stored gycogen levels will be lower and insulin will be steady.
Stubborn Belly Fat and Fruits
There are always two camps to the fruit issue but it’s already proven that the majority of fructose gets stored in the liver as glycogen and is easily converted into fat. Long story short, if you have stubborn belly fat, try to skimp on the fruits. We know it tastes good but they are bad for you (when it comes to fat loss).
If you still aren’t sure where to start, click on our articles below to start the learning process.
Resources to help you get started
If you are a complete newbie, this is definitely where you should start. In order to have a successful fat loss program, you need to have the right mentality, motivation, gym partner, right diet, and resistance exercises. If you can get all 5 of these tips down, you will have an awesome head start amongst your peers!
The next step is to also incorporate all 6 of these techniques. For example, writing down your goals is an integral part in your fat loss program. Without being able to visualize your gains and to see what you did or did not do correctly, you won’t be able to lose fat. Write all these down and try to memorize them. The best way to memorize them is to actually just do it!
Exercises to Reduce Belly Fat
Now it is time to start lifting some weights. Learn how deadlifts, squats and walking can supercharge your metabolism!
Learn how and why stress is a very detrimental to any fat loss program.