The top 10 ways to lose belly fat may surprise you. For example, while directly training the muscles of the abdomen is important, it is not the best way to burn belly fat. Moreover, you do not need to eat zero-carb or zero-fat diets to lose belly fat. However, your macro-nutrient ratio does make a big difference. An effective diet and exercise plan should include resistance training, cardiovascular exercise and some dietary limitations. Consider a few belly fat burning tips to reach your fitness goals fast.
Resistance Training
Training against resistance is the single best way to target belly fat, according to "Xtreme Lean" by Jonathan Lawson and Steve Holman. Three full body workouts for 30 to 60 minutes per week is enough to make a difference for most people.
Interval Training
"The Abs Diet" recommends interval training at least once a week. This is done by combining medium and high intensity cardio. For example, walk on the treadmill for 20 to 30 minutes, running or sprinting for 60 to 120 seconds every two or three minutes.
Super Cardio
"Super Cardio" is a phrase coined by Jeff Anderson, author of "Combat the Fat.' It refers to medium- or low-intensity cardio done immediately after resistance training, which directly targets fat and may amplify the fat-burning effect of weight training.
Clean Foods
"Clean" foods are those that encourage fat burning and inhibit body fat storage. "The Abs Diet" recommends many of these super foods to speed up belly fat loss. Examples include almonds, beans, spinach and other greens, low-fat dairy, eggs, lean meats, peanut butter, olive oil, whole-grain breads and cereals, whey protein and berries.
More Frequent Meals
Every relevant diet program with a metabolic approach should recommend eating more frequent, smaller meals to burn belly fat. To name a few, "The Fat Burning Bible," "The Abs Diet," "Combat the Fat," and "Xtreme Lean" all recommend this approach.
Increase Protein Intake
Increasing protein intake creates a thermic effect, elevating resting metabolic rate, according to "The Fat Burning Bible." Protein smoothies are an excellent way to boost your metabolism with healthy between-meal snacks.
Fat Burning Fats
Adding fat burning fats such as medium-chain triglycerides from coconut oil, CLA or conjugated linoleic acid, fish oil and olive oil and other monounsaturated fats can help your body to burn more belly fat, according to "The Abs Diet."
Macro-Nutrient Ratio
"The Fat Burning Bible" recommends a macro-nutrient ratio of 40 percent carbohydrates, 30 percent protein and 30 percent healthy fats to burn the most fat.
Slow Negatives
This advanced training technique can be added to any exercise to help you to burn more calories for up to 72 hours following your workout, according to "Xtreme Lean." Simply lower the weight to a slow and controlled six-second count on every repetition of one set of any exercise.
Abs Training
Keep your abs training simple by selecting one exercise for each section of the abdomen: the upper and lower rectus abdominis, the side obliques, the transverse abdominis and the lower back. Train your abs two or three days per week with one to three circuits, made up of one exercise for each area listed above.
References
- "The Abs Diet"; David Zinczenko; 2004
- "Combat the Fat"; Jeff Anderson; 2008
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "The Fat Burning Bible"; Mackie Shilstone; 2005
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